Always appreciate you swinging by dude, and glad you can resonate with that.
Definitely one of those “can vs should” things, haha. He certainly CAN, but man, you put just a LITTLE quality nutrition in a young teen athlete and it’s like PEDs. Dan John has talked about that. Just slight dietary interventions can be huge, to say nothing of the HABITS that can get developed from that process.
I don’t fault my parents at all: they loved me and took care of me, but I had NO idea how to cook when I left the home. If I knew how to make like 3 meals with minimal equipment, I would have been in SUCH a good space.
Finished the day off with TABEARTA. Definitely coming down with something, but thankfully it’s the weekend. I focused on moving REALLY fast this go round. Was refreshing.
Slept off and on until 0700 (being sick threw me off), got in 40 burpees over bar fasted (tripped over bar on rep 28, ate it, kept going), then got this done in the PM
Axle Grace in 2:14 (1 second PR)
into
5 mins ABCs (15 total)
into
TABEARTA
I was feeling STRONG at the start of Grace, and then suddenly lost my pop. Same happened with the burpees this morning. I’ll keep blaming this minor annoying illness.
@atlas13 Hell yeah man! I’m big on “fake it 'till you make it”, and it works both ways. If I act sick, my body will be sick. If I act like a PR chasing maniac, the body will respond.
But I also thanked it for it’s sacrifice with 3 fantastic pork ribs at our local BBQ place, so there’s that, haha. Heart goes out to those of you in the transformation challenge: I’m getting my Super Squats on and eating all the things.
Slept off and on until 0700, got up and got in 40 burpees over bar, fasted.
It was a good goddamn day, because this happened
A TWO rep LIFETIME PR on 5 mins of ABCs w/24kg bells, getting 28 total. Died for a few seconds and then did burpees into axle Clean and press w/136lbs
From the very first complex I knew it was going to be magic. I was just absolutely flying. I could not be better primed to enter this round of Super Squats.
The innards of 5 breakfast burritos for the weak, featuring grassfed piedmontese tri tip.
There was lots more meal preps as well, but these were the most awesome.
I am over the moon for those ABCs. Had no intention, no plan, just getting it done. We miss 100% of the shots we don’t take, and we never know when it’s going to be a good day, so get after it EVERY day and good things will happen.
AM WORKOUT (0320 natural wake up. Rough night of sleep due to use of pseudoephedrine before sleeping)
SUPER SQUATS Workout 1
Axle clean and strict press away (superset w/15 band pull aparts)
3x10x166
Weighted dips/axle row supersets
3x12x90/2x15x178
Breathing Squats/pull overs
23x330/20x20
Strict high bar good mornings
15x135
Poundstone curls
150xAxle
20 standing ab wheel
25 pushdowns
30 GHRs
Neck work
POST WORKOUT SHAKE ASSISTANCE/CONDITIONING
65x180 reverse hypers, straight into 9 min AMRAP of
Burpee
40kg KB swing
Burpee
24kg DKB Clean and Press
Notes:
Thrilled to be back on this, and excited to see how 6 on/6 off treats me. Got a lot of lessons learned from last time, and not having RSV to start is pretty big. Really wanted to focus on breathing as a result, and very pleased with how I took that on. Still need to re-learn holding the bar on my back for so long again, but that should pick up pretty quick. 23 reps wasn’t my absolute limit, but it was far enough for day 1. Don’t want to push myself to the point of blowing out a hamstring again so early in the program.
I am loving how mighty I feel on the press again. The musculature that supports it has grown back in full and I’m feeling so much stronger. Most likely accounts for the results I’m seeing in the ABCs as well.
Squat quality felt good. It’s weird doing this healthy again, considering the last 3 weeks of my last run was all FUBAR.
Little conditioning circuit at the end was pretty dandy. I definitely wanna get more swinging in. On that note, the low weight on rows and lack of SLDLs is indicative that the lat is still healing. I could row with pain, and I could even do some SLDLs with pain, but I could feel some separation and decided to play it smart. It’s another reason I settled back on Super Squats: no deadlift emphasis. The GMs answer the mail well enough.
I am excited to be growing again. I’ve got too many awesome food strategies.
On the odd minute: do a burpee in between each station
On the even minute: pick 1 station and do the exercise for the full minute
20 standing ab wheels
50 pull aparts
25 pushdowns
25 band curls
Notes:
Something I came up with after yesterday. Nice way to get in some movement this morning while keeping the legs fresh for tomorrow. Threw in a set of DKB front squats at one point just to see how it’d go, but they were moving a bit too slow for conditioning. Otherwise, this was pretty solid moderate work.
Might get in some burpees over bar later. Right now, focus is keeping the goal the goal.
The bruising on my tricep tear is FINALLY showing through. Took like 3 weeks. My pulling ability continues to improve.
(3) Incline DB Bench superset w/chins
3x12x95s/1x7,2x15 w/light band
Behind the neck press superset w/band pull aparts
3x10x120/50 reps
Breathing Squats/pull overs
20x345/20x20lbs
KB gorilla rows
1x35x24kg
Axle shrug against strong short bands straight into reverse hypers
1x35/70 reps
20 standing ab wheel
25 pushdowns
30 GHRs
Neck work
POST WORKOUT SHAKE CONDITIONING
15 rounds in 1 minutes of
1 devil press w/24kg bells
1 KB swing w/40kg bell (add a swing each round)
Notes:
Before I forget, want to log that I’m using 1 min rest between all sets on this program. I don’t intend to log that again, so I’ll get that down now.
This is the weight I tore my hamstring on last run, so this is a fantastic milestone. In turn, I wrapped it up at 20. I could have pushed for another rep, but I could also tell I was letting technique drift, and that’s what got me last time. And it’s clear I definitely took it “far enough” to get a training response here. And given my appetite is already through the roof, this is working exactly as needed. It’s funny how mundane “just 20” can feel now after working in the 30s.
Pressing is feeling awesome. Pulling is getting there. I can work through a good amount of pain, and it seems to be flushing the injury site, because the bruising on the tricep is getting insane. I might actually snag a photo of this, because it’s more apparent than the lat.
Those gorilla rows were amazing. Got the idea from a buddy of mine who is into KB sport. I can definitely see pushing these to stupid high reps.
I legit have trouble sleeping because I’m excited to train. That’s a great place to be in. Do I still hate exercise? Absolutely. Do I still love what it does to me? Absolutely!
Supposed to be sparring night for Tang Soo Do tonight. Usually a good workout. Took the day off work tomorrow to get some “to dos” knocked out, so I’ll have a touch of leisure.
Very much appreciate that dude! My rest is different from most, haha. But I AM easing off the throttle a touch and not blowing my brains out with the extra workouts.
