Dude! I had no idea you also had a YouTube channel! I literally logged on and your channel was recommended to me. Super cool!!
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I may never be as conditioned and strong as you, but I try to keeo up, hahaha.
@Euphemism2009 Appreciate that sentiment dude. No reason to say never. Iām nothing special: just been doing this a long time. Weāve all got time. Itās not so much a youtube channel: itās just where I upload my training so I can post it. Although @ChongLordUno keeps wanting me to talk to the camera, haha.
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Haha, if you donāt mind, maybe you could help me sometime review some videos? Iām not technologically savvy anymore, but any feedback, ESPECIALLY deadlift, would help me tremendously.
Iām more than happy to lend my perspective. Iām no coach, but I could share what I would do.
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You know what to do man
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22 ABCs in 5 minutes w/24 kg bells for PM workout. I was hurting from this morningās workout.
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Hello,
What is the āABCā, that youāre doing? Went back several pages without finding the answer.
Thanks!ā
Hey @Voluminous, thatās an Armor Building Complex from Dan John.
2 cleans, 1 press, 3 front squats.
This is my most recent best
26 ABCs to startā¦and then a bunch of other work.
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Got it, thanks.
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AM WORKOUT (0340 natural wake up)
CHAOS IS THE PLAN Week 3, Workout 5 (final workout)
11 rounds in 30 minutes of:
- 2x260lb keg lap and triple extension
- 2x296lb axle bench press
POST WORKOUT SHAKE
ASSISTANCE/CONDITIONING
I set the tabata round timer and did various bits of daily work during the 20 seconds on and stripped/put away plates for the 10 seconds off for a total of 12 rounds. That took care of 50 dips, 20 standing ab wheels, 50 pull aparts, 25 pushdowns and 25 curls
Then 3 min AMRAP of burpee over bar (38 total)
Notes:
-
Deadlifting still not a great idea with the lat (which, btw, the bruising has spread in such an amazingly disgusting way that it looks like half of my body has gangrene), but I noticed yesterday that the log was manageable, so the keg was the next logical progression. Being able to rest the majority of the weight against my body vs holding it into my lat seemed to be key. That said, this tore the everloving f**k out of my shins and absolutely brutalized my body. One of those movements that causes āsoul fatigueā. No one particular muscle is really aching, but I was just plain olā ādoneā when it was over. This definitely didnāt tickle the lat, but it held out well enough. Operating on that razorās edge to get it to come back quick. Itās only been a week since I tore it, so Iāll take this.
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I am so pleased with how the bench went. I technically did 12 rounds: I did 1 round of bench and keg where the keg was only loaded to 155lbs and realized the latter was too light to have any sort of impact, so I loaded it and reset. My bench and pressing was floundering for so long and itās coming back so much stronger now. And to be able to hit those reps AFTER the buttkicking that came from the keg really bodes well.
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I had nothing left in me when it came time for conditioning. Couldnāt clean the kells. Whole body just nuked. Burpees fit the bill for unloaded and awful.
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With this, Iām gonna wrap up āChaos it the Planā as a 3 week intensification block. Minus the injury, this was what I needed post Super Squats: just something to get me back to heavy poundages and short rest times. It was very taxing, a deload is necessary, and Iām ready to start eating big again.
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Tang Soo Do on the schedule for tonight. Long weekend to follow.
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For PM workout, got in 24 ABCs in 5 minutes w/24 KG bells and Tang Soo Do was an hour of forms work.
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Great phrase I am going to steal that
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I think itās time to post a pic mate, isnāt it?
Sorry to hear about the lat. Such a rare injury to pick up (at least with this mechanism). Have you gotten a check up to evaluate the degree of damage? Just out of personal interest, youāve obviously got this like always.
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@simo74 For sure dude! You definitely get it! The sandbag is a great soul fatiguer.
@Koestrizer Photo doesnāt do it justice sadly. Itās not a black and blue angry bruise, but more a greenish discoloration through the area. Hard to capture. No need to be sorry for me dude: itās just a torn muscle. No need for medical intervention: all it needs is time. Itās been a week and itās already healed quite well.
Slept until about 0630 and got in 40 burpees over bar fasted. Another crazy weekend ahead.
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Reading that made me think it is time I did the Tower again or escape through the valley. Now I am having anxietyš
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@simo74 Well if you want some different anxiety, try THIS!
PM workout I came up with while doing chores today and it was so awful I had to try it
Axle Grace (2:15 time, LIFETIME PR with a torn lat get f**ked Earth)
Into 21 thrusters w/95lbs
Another āroundā of Grace
15 thrusters
Yet another Grace
9 Thrusters
Arrive at Valhalla
Tell them to hold my place at the table: Iāve got more to do
Notes:
- That PR came out of nowhere. I gave myself 1 test clean to see if the lat would hold out, and told myself to just take it smooth. Well, slow is smooth and smooth is fast it seems. From there, it was a lot of dying, coming back from the dead, just to die again. I need to be smart and treat my connective tissue a little better, but whatever: this was awesome.
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I honestly have no idea how you managed the third grace and the final thrusters would have sent me straight to Crom.
I donāt have the equipment at home for this exactly but now you have my sick mind thinking. Thanks for that
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@simo74 Hell yeah dude! Crom laughs at our Grace. He laughs from his mountain.
Jamie Lewis released a new book on the 8th. I just downloaded it: perfect timing after finishing the Easy Strength Omnibook.
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Slept until 0640, 40 burpees over bar fasted, then this in the PM
5 mins ABCs w/24 kg bells (25 total)
5 mins of burpee into SOS to shoulder (135lbs for 19 reps)
Once again, something magic about coming off the floor and getting after it.
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