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

Training Training Logs
2811

@atlas13 Hell yeah dude! That’d be a perfect situation for sure. It’d honestly be nice to really have no other choice, haha. Makes compliance too easy. I think about the mobile kitchen I would pack when I would travel, and now I think of how much this frees up.

@littlesleeper Hey thanks man! Your opinion means a ton. You absolutely get it and get where I am coming from as well. You are working a tough schedule, and I bet this would go a long way to help in that regard.

Training Log: Entry 2718

Slept off and on until about 0700, got up and got in a fasted 2.5 minutes alternating between 5 slamball burpee slams, 5 burpee broad jumps, and bear crawling back to start.

Post breakfast, I got in Fran in a time of 5:38.

Had a massive cheat meal. Full chorizo breakfast burrito and half a plate of carne asada fries, alongside half of my kid’s quesadilla at a local Mexican spot. Some food porn. They’re stock photos, but a great representation of what I put away

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I legit haven’t had an appetite since.

Somehow, I waddled my way into the gym and did this

20 minute EMOM

Odd minute: 3x225 front squat, 1x135 log viper
Even minute: 1x225 front squat, 3x135 log viper
After time is up, 20x135 front squat

The burnout at the end REALLY sealed it.

Took the dog for a 1.5 mile walk after that. This was honestly like the perfect weekend. Time with the family, training here and there throughout, a big enjoyable communal meal that recharged the soul, a walk: this is what it’s all about.

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2812

If you’re going to have a massive cheat meal that is a respectable way to do it

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2813

Thanks man! Absolutely true. I also didn’t feel NEARLY as bombed out eating this meal as I did the last one. I’m thinking it being a little more local and less processed helped. Man though, that’s the first time I’ve had any sort of real potato in a LONG time. Perhaps I handle them better than rice…

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2814

Rougher night of sleep, most likely from higher caffeine intake. Got up around 0730, got in a fasted 2.5 minutes alternating between 5 slamball burpee slams, 5 burpee broad jumps and bear crawls back to start.

Fantastic keto lunch of chicken wings. Before that, got in a dandy training session.

Death by axle Clean and Press

EMOM, axle clean and press w/136lb axle. Between rounds, do KB swings w/24kg bell. Each round, add a rep.

Got through 8 rounds. Failed on the 9th at rep 6. Finished out for 10 minutes with KB swings.

Had an amazing dinner.

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6oz piedmontese sirloin, some leftover scrambled eggs from breakfast (steak and eggs is ALWAYS the answer), some olives, broccoli, celery and black coffee. Honestly, I’m so pleased that there is no “fake food” to be found here. It’s one of the big things this nutritional reset has done for me. There is so much goodness to be had out there with real, honest to god food. I don’t need a bunch of artificial junk. …but I’m STILL putting away a bunch of diet soda, haha.

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2815

Steak looks nice. Xmen mug is better.

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2816

@simo74 I was hoping someone would appreciate it! Haha. It’s an awesome mug.

AM WORKOUT (0435 natural wake up)

5/3/1 KRYPTEIA PHASE 1 Workout 9

Buffalo Bar Squat
5xBar
5x195
5x285
5x355
5x405
3x455 (tapped out due to hip pain)
5x5x355

Weighted chins
5x10x32.5

Weighted dips
5x10x110

Band pull aparts
8x25

Time: Sub 43 minutes

20 standing ab wheels
25 pushdowns
25 band curls

Notes:

  • Moved pretty slow on this one today. Biggest contributing factor was right hip pain. You can see it in the video: I’m constantly buckling under the load, and the re-rack takes a LONG time. One of those parts of Super Squats I haven’t fully bounced back from yet. Rotating movements has been helpful, but the other part is I need to avoid full lockout for a while. I may honestly perform a training phase without any Buffalo Bar squat at this rate. But I was pleased with what I could accomplish even with those variables at play. A triple of 455, in pain, after hard sets of 5, running off of protein shakes, first thing in the morning, between super sets, with no rest? Hell yeah: I’ll take that.

  • Assistance work continues to progress well. Big fan of that part of this program.

  • Starting to see some awesome leanness. I am really flat first thing in the morning, but getting a shake and some training in me brings out fullness. Especially so given I’m riding that post cheat-meal carb up.

  • Will get in some jumps, throws and conditioning later. Heavy week will continue, and from there I’ll evaluate the way forward. Might stick with Krypeia as designed, might go to the next phase of it, or might ty Jamie Lewis Feast/Famine/Ferocity protocol. All have their charms. 10 mile race is on 8 Apr, and I work 12s for a week starting 11 Apr, so that contributes.

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2817

PM Workout was the tabata slam ball burpee slam/burpee broad jump/bear crawl. Still magic.

I pulled the trigger on a viking press attachment, and that comes on the heels of me deciding that I’m going to do at least 3 weeks of Jamie Lewis’ “Famine” training protocol following this week of Krypteia. It’s too shiny for me to pass up. I’m making modifications to suit the equipment I have in the gym gym, but that’s what I love about getting to yes. Viking press will replace machine press, t-bar/viking handle rows to replace machine rows, I’ll dust off my cable set-up, belt squats can replace leg extensions or I’ll do some reverse hyper version of it, GHRs can replace leg curls, calf raises most likely won’t happen but maybe so, and I may throw in SSB squats instead of squats just because of how borked the hip is. I’m excited to see how this goes, and “famine” should be about right for my upcoming 7+ days of 12s.

I did meal prep in 2 minutes today for 3 lunches; took leftover chicken breasts from my Costco rotisserie chicken and split it into 3 containers with some scrambled eggs. High speed/low drag for sure.

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2818

AM WORKOUT (0405 natural wake up, hard to sleep later)

5/3/1 KRYPTEIA PHASE 1​​ Workout 10

Log clean and strict press away
5xLog
5x160
5x180
5x200

Axle clean and strict press away
5x5x161

KB Goblet Squat
5x10x40kg

DB SLDL w/shrug at top of each rep
5x10x110s

Time: Sub 28 minutes

4x50 pull aparts
116 Poundstone Curls
25 pushdowns

Circuit of 30 axle shrugs w/strong short bands into 60x180 reverse hyper into 20 standing ab wheels into 30 GHRs

Notes:

  • Felt strong on this today. Only real detractor was my hip giving me some slight lockout issues on the top with the log, but otherwise no headspins and weighted moved smooth.

  • Logistics are getting tricky between DBs and KBs. Goblet squatting with a competition KB is a little unique but not insurmountable. I’ll only need to do 1 more workout in this style before switching to the Famine protocol, so I’ll probably just keep the weights the same to make my life simpler.

  • Woke up earlier, so got in more work. Mind was racing, and honestly just about training. I’m excited about the new protocol and figuring out how to make it work.

  • Quieter night tonight. Get in my jumps, throws and conditioning.

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2819

I like how this is a “quiet” night. This is most people’s whole workout.

Edit: any recommendations on a good slam ball?

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2820

Hah! That is what I mean though. No taking the kid to volleyball or martial arts training or parent/teacher events or anything like that: some actual time to train.

Can’t really speak to a good slam ball: I’ve only ever had one. 25lber from Valor Fitness. It answers the mail.

On that note…

PM workout was Tabata slamball burpee slams/burpee broad jumps w/bear crawls during the 10s. Still classic.

I actually reached out to Jamie Lewis directly to ask if he would be ok with me recording full footage of the workouts from his book and he was totally cool with it. Dude is legit. So I’ll be releasing that next week when I start up.

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2821

Alright, time to do a little spitballing and planning

Here is the program coming up

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Pivots:

  • Will do my absolute best to meet Jamie’s intent of walking OUTSIDE for the 2 miles a day, but given most of my training happens at o’dark stupid, I’m still not going to get the Vitamin D benefits. But I CAN meet the “no treadmill” guidance. I’m thinking of getting a cheap pedometer and, if need be, getting the walk knocked out during lunch at work. Not sure if the push ups and squats are meant to happen immediately after the walk or not, but as long as I get them in as daily work I think I’ll be alright.

DAY 1

  • Incline bench might be dumbbells. Or possibly swiss bar.

  • Machine should press is going to be viking press.

  • May be able to rig up cables for the bi/tri set. Otherwise, chains, bands or straight weight as needed. Thinking the grenade balls might come out to play too.

DAY 2

  • Back squat might get replaced with SSB squat.

  • Machine row will be a landmine row, t-bar or viking press attachment.

  • Leg extensions will most likely be landmine belt squat.

  • Leg curls will be GHR or reverse hyper leg curl (I forgot I used to do those until this very moment, so game on)

  • VERY certain that calf raise is supposed to be 5x25

DAY 3

  • Going to move this day to the weekend. Fits my schedule better. So will run 1-2-4-5-6-3-7

DAY 4

  • As is. If anything, I’ll add to it. Place to get in some lateral raises perhaps.

DAY 5

  • Possibly do trap bar rows.

  • May replace back squat with SSB

  • I might be able to get in a cable low row. I’ve got a set up that could work.

DAY 6-7

  • Self explanatory. 90 minutes might be a stretch, but Chaos is the plan.

Going to keep nutrition as is, as it’s close enough to intent.

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2822

Just when I think I don’t want to buy any more training books, this is exactly the type of stuff I “like”.

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2823

@mr.v3lv3t Hell yeah dude! The whole $80 package is worth it. Highly recommend Issuance of Insanity 3 as well.

AM WORKOUT (0420 natural wake up) FASTED

5+ mile run in 55ish minutes
150 push ups
100 prisoner squats

Notes:

  • Was hoping for a faster run time than previous, but in fairness this run felt better than the last one, so there’s something to that. Still breathed through the nose the entire time, still fasted, still fatigued, so it all bodes well. Got in those push ups and squats at the end in prep for my future. Really jazzed about the whole thing.

  • Sleep was MUCH better tonight. Good to be able to still have those nights.

  • Tang Soo Do later tonight, and ideally jumps throws and conditioning.

  • Despite the fact I’m approaching the Famine protocol, found out a local place nearby has a 5lb burger challenge in 45 minutes that my Mrs actually seemed ok with me doing…so that might be my next “Rampage”

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2824

PM WORKOUT was Fran, for a change of pace. Got me an opportunity to get in some chins and slightly heavier leg work.

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2825

AM WORKOUT (0435 natural wake up)

5/3/1 KRYPTEIA PHASE 1 Workout 11

Axle bench press
5xAxle
5x156
5x246
5x276
5x301
5x5x246

Circus dumbbell goblet squat
5x10x100

Dumbbell SLDL w/shrug at top of each rep
5x10x115s

Time: Sub 32 minutes

Lateral raise dropset
13x22.5lb KB handles
10x10 full ROM (touching plates above head)
10x5 full ROM
10x2.5 full ROM
10xEmpty hands

50 pull aparts
50 facepulls
25 pushdowns
25 band curls
10 standing ab wheels

Notes:

  • As much as I don’t care about benching, I’m really pleased with how this workout went. The numbers on the bench gave me some anxiety, and I ended up being much stronger than I expected. I forgot that it’s been like 4 months since I did any sort of legitimate flat benching, and it’s good to see the strength is still there…because it also means I don’t really need to do flat benching to keep it. 275 will always be special to me, since it was the first number I hit when I went to max my bench after a few years of training it when I was 17 and in college, so anytime I get to use it in a workout I get a bit nostalgic. I’m also happy with how quickly I bounced back and forth between all the movements here (still following the protocol of assistance in between each set of benching). Didn’t rely on elbow sleeves of pull aparts to buy me extra time: just kept moving. In turn, I was breathing hard when it was over.

  • Holy cow Circus DB goblet squats are a million IQ play. THIS is exactly why I take on new programs: they force me to get creative and learn stuff. I was thinking about how I had exhausted my loadable KB handle and how inconvenient it was to transition between the handle and the DBs in the first place, and I thought about how the issue with most loadable DBs for goblet squatting was the weights not being secure enough on the bottom, and then I remembered I had a circus dumbbell that would perfectly solve this. What’s really clutch about it is that you have to holder it more like a zercher squat, so it really pulls you forward and requires some core bracing. Also, the diameter of the DB forces your knees out. It’s incredibly self correcting. I can absolutely see this becoming a regular feature in my training, and I think it’ll be amazing from a conditioning standpoint as well. This would be fantastic for tabata front squats. I need a new storage solution though, because I’ve been using the DB to hold various odds and ends in my training gear.

  • My right hip is still bugging me quite a bit. Deadlifts tomorrow might be interesting. Felt it in the SLDLs.

  • I am fairly certain my caffeine intake could be measured in grams these days. None of it related to fatigue: it’s something Jamie recommends to maximize the benefits of his nutritional protocol. My sleep is actually really awesome. Bodies be weird.

  • Leanness continues to improve by the day. I got to see some serratus definition this morning. Finishing out this week would technically be 28 days “on” the diet, but given I had a 1 week interruption during the second week with in-laws visiting and I’ve made all my “family man” modifications to it, this really hasn’t been a full on run, but more a lifestyle adaptation. And, in turn, it just keeps being more and more eye opening. I see no reason to change for the foreseeable future. When training gets a little more tissue-building focused, I can see adding in more food, but for now I gotta put some more Metabolic Drive in my cart.

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2826

Am jealous

2827

One of my favorite vids. But dude: I’ve got a 20 year head start on you. You’re going to be lifting ridiculous weights when you get to be my age!

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2828

Thinking some more about fleshing out “Day 6” of the Famine protocol

  • There’s no specific “deadlift” for the program in general. The explosive pulls from the floor can certainly answer that mail, but where I can meet in the middle on that is using this day for some old fashion ROM progression pulls. It always works for me, and I feel like that perfectly meets the intent of these days of “open heavy and then do reps”.

  • I was talking about adding onto day 4, but I realize THIS is the day to add anything. I have SO many cute little high rep protocols I could throw into today. My lateral raise death sets, poundstone curls, belt squat stripsets, DB bench stripsets with slingshots, shrugs against bands etc. Could also be a great time to try some protocols I’ve had my eye on but never tried, like Progressive Pulls from Marty Gallagher. Also be a great time to finally give Kelso Shrugs their due. ALSO a chance to get in some extra conditioning or strongman stuff. Biggest limiting factor with that final bit is not being able to make a lot of noise in the AM, but I can still come up with something.

  • Throwing spaghetti against the wall here, day could look like this

ROM progression mat pulls: 1x12+ reps
Kroc rows: 1 set of max reps
Shrugs against bands: 1xAMRAP
Kelso shrugs: 3-5x10-20
Neck work: 1 set all directions
DB bench mega stripset OR empty handles for PR sets
Lateral raise deathset OR shoulder circuit (press to dip to raise to pull apart)
Poundstone curls

That looks pretty nutty. I like it.

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2829

That is a whole lot of burger. I have done a few of these but not that big. It there a time limit or is it just eat it ?

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2830

I come prepared, haha.

1.5 mile dog walk and my new tabata workout for PM. Great stuff

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