not pwn, but yes. Some air fryers even have a “chicken” setting
I assume they all have that setting, I just have not tried it for anything quite so…raw.
the chicken setting is for raw chicken…
Note: definitely spray the rack and line the bottom
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Hell yeah on burpee chins.
I rotate the chicken at the halfway point. It’s not necessary, but I like the even cook it provides. I spray some avocado oil on it and sprinkle some seasoning, but neither is necessary.
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Will try for sure. Both the burpees chins and the air fryer chicken.
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How are you weighting your chin up here? You’ll need to find a way that doesn’t interfere with the clean and press, so probably holding something with your feet or legs rather than a weight vest or dipping belt otherwise your transition time will get too high.
If you use a loading pin, it shouldn’t take too long to clip in. I did something like that here
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Slept until 0620 and hit a fasted workout of 32 rounds of burpees over bar, 20 seconds on/10 seconds off. Arm is sore from the shot, but otherwise no real issues.
More basics at Tang Soo Do last night. Set up circuit stations to work on stances, punches, kicks and blocks. I am a bad boy and took a little joy in trying my hardest to send the 15 year old senior student flying across the room when they held the kick shield for my reverse punch.
No real plans at this point. I have another press workout that needs doing. Still no real schedule: I’m enjoying the chaos.
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PM WORKOUT (1500)
20X320 Buffalo Bar Squats+20x316 axle deadlifts+KB Fran (45lb KBs, strict chins)
Notes: Have a few different name ideas for this one. One is “Comrade Fran avenges 2 widows”, the other is “Stopped at 2 different bars, had 20 shots each, then Comrade Fran took me home”
But either way, I’m operating on instinct, didn’t want to do my lifting workout today, wanted to do the 20 and 20 but make it longer, needed to get in daily work, and this all came together. After it was done, I also got in 50 dips, 40 reverse hypers, 50 pull aparts, 25 pushdowns and my neck work. Was definitely feeling the hurt during the intro to Fran. I was curious if I’d actually get through, but eventually my lungs came back.
I had a REALLY stupid idea of doing Keg Grace on top of this. That’ll happen one day. I’m thinking just one gigantic gauntlet of WODs chained together, no time limit, just slog through until it’s over.
Oh the physique front, I’m looking solid. I’m getting close to week 2 of diet break, which means I’m past the point of muscles being flat and things are just tightening up again. Weight belt fits well, clothes are loose where I want them to be.
I’m trying to prioritize protein whenever given the chance.
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That is some great work Pwn, I bet your legs felt like they were burning when you were squatting with those kettlebells.
The 20 and 20 thing seems very painful. Are you going to aim to complete that workout faster?
Amazing and brutal as always.
Another great blog post. I came by to express my approval of the futurama references. No MTG or D&D for me but I’m a serious futurama fan.
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@tlgains Thanks dude. It was more the lungs than the legs. With how often I’m doing some sort of front squat, my legs are pretty ridiculous, haha. This workout is a method, not a goal. As you noted, it’s very painful, and my goal is to go for maximal hurt each time. If that means it gets faster, that’s cool, but if I set a time PR on this and it was easy, it means I screwed up. Once I can get the deadlifts done in one set, I’d up the weight.
@jdm135 Much appreciated dude! That show will always be great to me. I can watch it whenever it’s on. I actually put it on in the background the other night while I was doing some meal prep, and having it there brought me so much joy.
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Hey @T3hPwnisher! Been lurking for a long damn time on your blog.
I was curious: you mentioned a while back your lifts were freefalling (if I remember correctly). Understandable if you mainly pushing volume. Are you planning on pushing the number back up with lower reps during this cut?
@Panopticum Hey man, great to have you as a reader.
I’m not cutting at the moment and no real plans to do so. I’m taking a break from gaining, which should hopefully reset my metabolic rate a bit lower and make the follow up phase require fewer calories to gain. My top end strength is low, but rep strength keeps climbing. Right now I’m in an intensification phase, which is focusing more on that top end strength. For deadlift, the reps are in the 12+ range. For squats, it started at rep 6 and will climb up each week. Press has a day focused on strict and a day focused on push/clean each rep. The strict press days have me working up to a top set of 5, a topset of 3, and either a double or a single for the final week of the block. Push press day will match the weight of the strict press day and go for max reps.
Appreciate the question!
Got up at 0620 and did a different fasted workout.
40kg KB swings followed by burpee chins
21-15-9-6
Time: 8:22
This was nice for something different. Broke my lungs plenty good, and got my hips to come back to life in the morning.
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Thanks for the answer man. I’m looking forward to what crazy strength you can push this phase. You have built an extreme base to peak off.
Good luck man! You inspire a lot of us
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Much appreciated dude! This is going to be a short block. There’s only 5ish more weeks left, so don’t be expecting anything wild, haha. I’m at a point where max strength really doesn’t interest me: there’s just no point to pushing volume when the calories aren’t there. But I hit 3x220 on the log earlier this week, so I’ve still got some stuff in the well.
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Cool that you have decided to chase your own goals. What are you gonna run after these 5 weeks?
Current plan is Deep Water beginner and then intermediate. Took my 26 week gaining protocol and put a 7 week break in the middle to see how it pans out. So far I think it’s the right call.
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Damn. What are you gonna take as weights for this run?
I will know in 5ish weeks, haha
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