More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)

Training Training Logs
261

PM WORKOUT (1430)

Axle clean and push press away
5x123
2x218 (continental)
1x218 (continental)

Axle clean each rep and strict press
21x156 in 4:50

GIANT SETS (Sets 1 and 3: DB, Sets 2 and 5: BtN, Set 3 and 6: Bench -dip-raise-pull) 90 seconds rest

(4) High incline DB bench 80s
2x10

BtN press 120
2x10

Axle bench press 231
2x10

Dips
6xF

Lateral raise
16x10lbs
5x15x10

Band pull aparts
6x15

20 standing ab wheels

Poundstone Curls
125xAxle w/2.5lbs per side

Later
50 KB swings w/40kg bell

Notes: Still re-learning how to strongman. I spend a lot of energy on that continental, but it’s more rewarding to do that than take it from the rack. I was satisfied with the double, but also felt like I had some more in me, so rested a minute and went back after it. Technique was better on it.

Was feeling REAL strong on the giant sets. Not sure why, but not gonna argue. Had steak tonight and burgers yesterday, so maybe it’s just the purely American cuisine complimenting the benching.

The clean each rep is always the highlight.

Added weight to the Poundstones due to time. Got in some quick KB swings later just to get in a touch more conditioning.

Squats tomorrow. My 12 hour shift got canceled this week, so that’s awesome. Might actually put in for some time off if I can.

8 Likes
262

Is the continental out of necessity or just something you like to practice? I’ve never cleaned mine

263

When the weight gets heavy enough, I go with the continental because it doesn’t have the failure rate of a clean. Less energy wasted in failed attempts.

1 Like
264

Hello Pwn, I have an important question for you. Personally, how do you approach/interpret negative information about certain foods on the internet. I will admit that 5 minutes ago, the Internet did a decent job of scaring me about mercury poisoning from eating tuna and salmon.

265

@tlgains The internet has a lot of information in it. You’re at an institution of higher learning right now, so you understand the value of properly sourced and credentialed information vs stuff that people say, and based on your educational background you may even be able to appreciate how scientific studies are conducted, how conclusions are drawn and, in turn, how sample populations are constructed and data is collected. All of that critical thinking has to be applied.

For how I personally approach it (since that’s what you asked): I employ a heavy amount of solipsism. My background is political science and, in turn, I understand how much information can be manipulated to support an agenda and, in turn, how often those who fund studies do so WITH an agenda in place. When paired with my misanthropy, I have little incentive to trust others regarding their findings for nutrition. I have my “Deep Mountain” approach to nutrition that has worked well so far. I stick with Deep Water as much as I can, and if I deviate, I try to do so by sticking with Mountain Dog approved foods. I get an annual physical, which allows me to track if something is going off course. That’s how I discovered my LDL issue a while back, which, in turn, was when I was just eating EVERYTHING I could to try to get my bodyweight up for a 275lb keg press. I hit THAT goal, then had to pivot.

AM WORKOUT (0326 natural wake up)

GIANT SET (jump-squat-row)

Box jumps (just keeping getting higher)
5x3

Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370

T-bar rows
15x100
12x125
3x10x150

ZENO SQUATS (12 deep breaths between reps)

8x410
4x410
2x410
1x410
8x370
4x370
2x370
1x370
18x320

GIANT SETS (hyper-squat-abs)

Reverse hyper 360
4x14

Belt squat 200
4x17

Standing ab wheel
4x5

Belt squat stripset
28x200
Reps of 175,150,125,100,75,50,25,axle

CONDITIONING

10 minutes of

2 Bear complexes w/95lbs
5 chins
2 Bears
5 dips

Notes: This was absolutely the last thing I wanted to wake up and do, but it went much better than expected. Those jumps keep doing awesome things for me. Jim Wendler was right, what a shock. Really focused on the squeeze on the rows. Squats were strong, and that final set of 320 was a burner. Still not pushing that topset to the absolute limit, which is giving me lots of room to grow.

Good to have those belt squats in: they are different enough to be worthwhile. They light up my quads fierce.

That conditioning I came up with was adequate. It allowed me to get in a good amount of daily work. I finished 35 chins and had knocked out the bears on my way to dips when the timer expired.

Prowler tomorrow.

EDIT: Meant to log that I treated myself to some “No Bull Trainers” since my Crossfit LTRs wore through the sole. Should be arriving this week.

13 Likes
266

I love that this has become a significant enough event that it can be called out the day before. Hope the snow has cleared.

1 Like
267

Appreciate that man. I have a pretty consistent schedule these days thanks to getting off shift work. Prowler is on Tuesdays. If weather changes that, I’ll adapt, but right now it’s worked out well.

1 Like
268

My prowler day is Friday but as I do it in the gym (so soft) I am not weather dependant :+1:

1 Like
269

AM WORKOUT (0315 natural wake up) FASTED

“DEATH AND TAXES”

Let me explain this one. 60 paces away from the prowler (loaded with 90lbs), I had 2 45lb KBs. Workout starts, I run to the KBs, do 5 thrusters, run back to the prowler, low handle push it to the KBs, do 3 front squats, low handle push the prowler ANOTHER 60 paces, run BACK to the KBs, 3 front squats, run BACK to the prowler, high handle push it to the KBs, 3 front squats, backwards drag to start. That’s ONE round.

I got through 8 in a little under 53 minutes.

THIS is a fantastic prowler workout. Time goes by quick with it, because you’re always busy and there’s not much monotony. I started off with 5s for the front squats and shut that down after the first round when I realized the kind of silly volume it would generate. I was hurting on this one. The running back and forth is crucial: I forced myself to move quick, rather than use it as an opportunity to dog it and recover.

A permutation I’ve thought about is carrying the bells from point to point as well. Mini-farmer’s walk. Just lots of potential.

The name actually came from a radio DJ while I was driving home. I was thinking some sort of “KB tax” name, because you’re always paying the tax on this one, but when you’re NOT doing that: you’re dying.

EDIT: Forgot the important part of course. Was 19 degrees according to the truck. I made it to the 20 minute mark before I had to shed all the top layers. This workout gets you WARM!

9 Likes
Becoming Canis dirus - SvenG's Training Log
270

love the workout and love the name. Keep on leading from the front sir, you are doing an outstanding job :muscle::pray:

2 Likes
271

Very much appreciated Simo. Always my goal: I want to make this all accessible.

On that note


PM WORKOUT (1900)

Tabata KB front squats w/45lb bells

Notes: Dan John got in my head and I decided to go with a classic. I held the bells at my side during the 10 seconds off, then recleaned at the start of each round. I’ve been going too fancy with Tabata: this still does the job. Good to remember that.

5 Likes
272

image

You and @boilerman have definitely had a shopping cart that looks like this.

1 Like
273

@tlgains I get my beef online these days, but I’ve had shopping carts like that while traveling. The Walmart grassfed isn’t bad at all.

AM WORKOUT (0315 wake up via dog)

SUPERSETS (press-chin)

Log clean and strict press away
5xLog
3x120
2x140
2x160
2x180
1x200
1x220
1x230

Weighted NG chins
8x2x105

Axle clean and strict press away w/rest pause 161
12+5+6

GIANT SETS (weighed dip sets 1,3 and 5/trap bar press sets 2,4 and 6-dips-raise-pull)

Weighted dips 87.5lbs
3x10

Trap bar press 140
3x10

Dips
6xF

DB lateral raise 20s
2x11
4x10

Pull apart
6x15

CONDITIONING

21 rounds of bear complexes with 95lbs at 20 seconds on/10 seconds off

Kroc rows 115
1x20

Notes: Went conservative for the heavy single and pressed a VERY smooth 230. Head didn’t come through, but such is life. Hit a rep and weight PR on that back off set, which is cool, and the giant set at the end is still showing promise.

That conditioning is absolutely what I need. It crushes me. If I can get 2 complexes done in 20 seconds, I’m being honest with myself. Otherwise, I’m dogging it.

Tang Soo Do tonight.

10 Likes
274

On a similar note, I listened to a podcast he did with art of manliness on the way to work today. Main focus was weight loss, but man I just loved everything he had to say. Just such a simple approach to things, but they work.

Some key gems.

“Eat protein, eat vegetables, drink water. It’s not that complicated”

“I do this, i believe in it, I tell my clients to do it. I have no idea if it’s true, but it works”

“Either The lemon works like little stormtroopers, storming your fat cells and killing everything in sight. Or it just gives a little flavor to your water and clears your sinuses. I’m not sure which, Definitely one of the two.”

Great listen overall, definitely had me riveted on my drive to work lol

2 Likes
275

@T3hPwnisher - I could google this (and I have, to a extent) but I like the way you word/explain things, haha. What’s the advantage with grass fed meat? My extremely basic understanding is just that it’s healthier for the animals to eat grass instead of grain so in turn, we’re eating “healthier” meat?

EDIT: And does this apply to eggs? Free range or whatever the term is?

276

@atlas13 I will listen to anything Dan says and read whatever he writes. He’s so compelling. I’ll definitely give a look out for that podcast!

@jshaving I really appreciate that you’d come to me for that, but I am SO out of my element when it comes to science that I wouldn’t want to mislead you. If I were to explain it in my own words, it is that it’s not “you are what you eat” but it’s “you are what you eat eats”. As we observe with our own bodies: our biology is VERY adaptable, and we can eat just about anything, but there ARE consequences, which can manifests as metabolic diseases and disorders. An animal fed an “unnatural” diet would experience similar consequences, and you would, in turn, be eating the meat of a “sick” animal, and typically that sickness is expressed in the fat of the animal.

The explanation I really appreciated came from an Elitefts article by John Meadows titled

“The Mountain Dog Diet—A Healthier Way to Get Lean/Add Muscle
or Both!”

He gives an easily digestible explanation regarding grassfed beef and pasture raised eggs. Jon Andersen has talked about too regarding “toxic fats”.

NOW, here is “the thing”: I don’t feel like this is a big deal for most people. Primarily because most people tend to have well balanced diets with a variety of food in them, so if they take in some grainfed beef it’s whatever. Hell, I serve my wife and kid grainfed beef
primarily because it tastes better! Haha. But if you’re like me and decided to essentially eliminate an entire macronutrient from your life, you’re taking in a LOT of the other two now, so you need to be a lot more attentive of what is in those.

I use to just think that any fat was fine, since it wasn’t a carb, and I was eating a LOT of garbage as a result. Being a little more attentive has given me some better health markers.

Hope that helps!

AM WORKOUT (0400 natural wake up) FASTED

SNAKEHANDLER MASS

3 front squats w/225lbs
4 log viper presses w/135
5 burpee chins

16 rounds completed in 41:12

POST WORKOUT SHAKE

50 dips
50 pull aparts
20 standing ab wheels
25 pushdowns

Notes: Took a few days off work and got to sleep in. I am such a fan of what I’ve come up with for this workout. I consider this “indoor prowling”, because it has the same training effect on me. It’s got a bit too much eccentric work to be true prowler work, but still hits those marks. Moved through it faster than last time and definitely felt it. Finished up with daily work, and should be able to take the dog for a walk later.

4 Likes
277

I see what you did there


1 Like
278

I did want to celebrate the pun, but since I was praising John at the time I refrained. Still hurting over the loss.

2 Likes
279

Definitely. I had been watching his youtube videos for a little over a year and I think I learned more about training in that time than in my previous 15 years of training “experience”. The way he approached things just made sense. That and his tag team with Dave Tate - amazing duo.

280

What’s amazing is I never really cared about his training. I heard great things, but it was SO nuanced that I just shut off. But he completely revolutionized my approach to nutrition. I legit owe him a debt of gratitude for helping me turn the ship around. And think about how much that speaks of him: he was a treasure on BOTH fronts. Some dudes are JUST training or JUST nutrition, but he was the complete package.

1 Like