Last one I did was a little smaller, 1.25kg (2.75lbs) burger and 250g fries (1/2 lbs), but the time limit was 14 mins. I finished in around 11 which was no where near the record of 8 1/2 minutes. Felt pretty sick for a while after. Not sure I could do 5lb of burger. LOL
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I did a challenge that was similar to that about a decade back. Similar time limit. Too much bread, haha
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Yep the bread is tough and also just the amount of chewing in a short time. I ended up with jaw muscles like Tom Platz. LOL
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I had this thought watching you do them. Honestly seems like a great way to get that zercher impact without quite as much pain to the elbows.
Highlight for me was how BORED you looked doing the squats lol. I am finding myself increasingly annoyed by people who find the need to make every set look like itās a max effort gut check, even when they are just hitting the rep work like this. Your face is 100% saying āyup, eating my vegetables right now,ā which is really kind of awesome because 90% of this game is just showing up and working
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Hah! I noticed that too when I watched it. It IS something I try to consciously do. When I get psyched up, I burn out HARD, so I always try to keep calm to the point of bored when possible. Really effective in competition to let the others know
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AM WORKOUT (0425 natural wake up)
5/3/1 KRYPTEIA PHASE 1 Workout 12
Texas Deadlift Bar
5x155
5x295
5x345
5x395
5x435
5x5x345
Weighted chins
5x10x35lb
Weighted dips
5x10x115
50 pull aparts
Time: Sub 44 minutes
50 pull aparts
25 pushdowns
25 band curls
20 standing ab wheels
Notes:
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This is a great way to cap off this phase of the program. I got all workouts done in under 45 minutes. Today really stretched it, and I cut out a warm-up set as part of that, but Iām also moving intentionally slow to work around my buggy hip and keep my recovered lat/tricep tear in tact. I had to change my pulling style as a result, cutting out my āfishing rodā deadlift technique and very slowly and intentionally breaking off the floor. The time with the ale is invaluable in that regard, because you really have no choice, and it carries over well here.
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In that regard, Iām feeling MUCH better right now than I anticipated I would after this workout. I was honestly dreading it a bit, but because deads usually beat the hell out of my hips. Itās good to know I have a way forward, especially considering this is the heaviest Iāve pulled in a LONG time. Iām far away from my best, but given all the crap Iāve had to deal with, itās good to still have this effort in me. And also good to know thereās a way forward and a light.
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The chins were too heavy, but with it being the final workout of the phase I was ok with that. Most likely could have moved faster with appropriate load. Dips were awesome. Iāve got some forearm pain again, and it coincides with the week I do heavy buffalo bar squatting. Movement rotation is the way forward.
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Would have liked to get in a little more work afterwards, but schedule was tight. I was breathing hard at the end there, this is having a conditioning impact, and these days Iām prioritizing sleeping and healing. I went years without doing that: all things in phases.
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Stepped on the scale and was 190.0. Iām down 11lbs in 29 days. And thatās WITHOUT intending to lose fat. This has been stupidly easy and simple to accomplish, and my strength and muscle has held VERY well. And itās been with āfamily manā compliance. Just great to have something work so well.
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In that regard, the next 2 weeks will be āhigh complianceā weeks. Wife goes away for a weeklong work trip on Sunday, which means Iāll have no lunch buddy during the week, so Iāll most likely just stick with shakes for lunch. After that, I start a long block of 12s, which will mean no lunches again, and more shakes for the mid-day meals. May see some real crazy results in that capacity. Definitely planning on having an Easter feast on the appropriate Sunday, and when I get to have dinner Iāll make sure to eat well and get in what I need.
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PM WORKOUT
Tabata slam ball burpee slams/jumps/crawls. Carbing up with something tomorrow.
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Slept until 0600. Sleep was actually solid, but mind was racing with ideas for the new program. Will jot them down in a bit. But I took on Jamieās 300 push ups and bodyweight squats every day portion of the protocol this morning with a time of 15:45. Started off with sets of 30, but found out I have a near unlimited capacity for sets of 20 while sets of 30 start taking their toll. My ā1000 push ups in 50 minutesā protocol proved that a while back. So once I hit 150, I chunked 20-20-10-20-20-10-25-25 to finish. All of it fasted. Very solid pump. I know itās ānot part of the workoutā, but I dig this. Can easily make this the ānew daily workā
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My family actually commented on this after my strongman comp (and said it was the same several years ago at my PL comps). They thought it was funny how I just found a place to sit, quietly by myself before/after/between events just quietly keeping to myself. While many of the other competitors were bouncing around with their big headphones on sniffing smelling salts.
I was looked at like I was the odd one in this scenario.
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Totally relate! My dad commented at the last comp he was with how I was going from pushing my kid around in a stroller, cracking jokes, entertaining my guests to suddenly hitting double the reps as the next guy on the car deadlift. Being able to turn it off and on is HUGE. Itās something Kroc talked about. Especially in a sport like strongman or PL, where it lasts ALL day, you canāt be āonā all the time. Youāll fry out! Hell, my past 2 years living in fight-or-flight were a macrostudy in that regard.
Got in 20 standing ab wheels, 50 pull aparts, 25 pushdowns, 25 band curls and a tabata slam ball burpee slam/burpee broad jump workout. But the cool stuff is the āmad scientistā stuff Iāve been dreaming for the program.
Hereās how Iām thinking of tackling the first day of pressing.
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Strict military press will be either axle, log or keg: all from the floor. Thatās honestly more a logistics thing than anything else. Just with the space I have to play with and my gear, pressing out of the rack is going to eat into time, because it will mean not being able to set up the other stations ahead of time to make for seamless transitions.
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Incline bench is going to be incline 9" log bench. 12" log is so large in diameter that it can eat away at ROM, and thereās a chance I might be using the log for the primary press, so using the smaller diameter log is a better fit here. Since the weight is on the lighter side, cleaning it into position wonāt be an issue, AND it will actually be far more gentle on my shoulder, as unracking an incline press typically causes me issues. Plan is to have the log on the straps inside the rack, clean it, flop onto the bench and press away.
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I REALLY dig what Iāve come up with for the machine press. First, I GET why Jamie wants a machine press: it has nothing to do with movement arm/mechanical tension/etc: itās because he wants it to be a triple dropset and machines are faster/simpler for that vs free weights. That said, the viking press handle was still the right call. Iām setting it up on my yoke using spotter arms, like here
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But rather than using a barbell, Iām using my swiss bar. Thatās because Iām going to use 2 sets of bands anchored with loading pins/DBs/KBs/SOMETHING on rungs of the swiss bar. Using a carabiner, this will make it that I can quickly shed a band between dropsets and get to pressing. I tested out the rig using a seated approach, and I think that might be how I attack this. Considering I havenāt done seated pressing since blowing out my ACL, it might actually be a good change for me. But, if it proves to be a non-starter, I can also opt for standing. Canāt wait to get this on video.
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Alongside all of that, thereās an option of using chains as well. Bands and chains: go Westside. Iāll always owe you Louie.
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Also, quick plug: the bells of steel viking press handle rocks and I wish I got one earlier. But again, itās why I do new programs: they force me to adapt, change and grow.
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For the squat, Iām thinking staying away from the Buffalo Bar is the right call. SSB for heavy squats and then on a deathset is going to be absolutely nutty. Front squats always make me grow. Landmine viking press row will transition well into belt squat as far as logistics goes. Leg curl might be GHR or might be reverse hyper leg curl.
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For day 5 squat, I MIGHT use this for buffalo bar squats, or Iāll do front squats. The buffalo bar can always make itās way into day 6 too, if I wanna keep the skillset.
These are the things that wake me up in the morning, haha.
I forgot THE most important part though: my kid picked Pizza Ranch for lunch today. Game ON Rampage day.
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Today has been pretty wild so I am going to just lay out a summary of activity
Fasted 300 push ups and bodyweight squats in 15:45
Tabata slamball burpee slam/burpee broad jump/bear crawl workout
20 standing ab wheels
50 pull aparts
25 pushdowns
25 band curls
30 GHRs
50 chins
1.5 mile walk
Tabata 40kg kb swings w/push ups during the 10 second count
Rampage meal kicked off with a Metabolic Drive shake just to make sure there was adequate protein and serve as something of a limiter, then included 2 skinless fried chicken breasts, 1 skinless thigh, about 5 slices of pizza and the toppings of 3 other slices. Also a little bit of mashed potatoes and 2 waffle fries. This meal felt ārightā. I enjoyed it, ate big, had no guilt but also did not binge. After my second round at the buffet, I went up for a third, nothing caught my eye, so I shut it down. Jamie says as you get leaner your Rampages will be self limiting and it seems to be true.
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Relating to the ācalmā discussion. Iāve found this so helpful when doing a CrossFit workout. Others get so nervous when the countdown begins and get so antsy. Iāve found I can really almost relax even more and Zen-out as the countdown starts. Personally, I think this is a big component of performing consistently, and a skill that translates to life in general. Too many people stress out and get so anxious doing anything, so the ability to calmly execute something - especially something challenging - is a great asset.
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Another wild weekend. Mrs is traveling today, so got up and got in 200 push ups and 200 bodyweight squats fasted in 10:58. For this one, I did 100-50-50. No matter how you slice it, itās awful. After breakfast I got in the remaining 100 for each.
Got in a 1.5 mile walk with the dog while wearing a 40lb vest. I kinda liked going with the 40. It created a stimulus but wasnāt murdering me. I might go Easy Strength with this and train it until it feels ārightā and slowly move up. Or maybe thatās DBZā¦either way.
Played with my new toys today for the PM workout
21-15-9-15-21-15-9
of
- 90lb axle viking press thruster
- 85lb circus dumbbell goblet squat
- NG chins
Time: Sub 27 minutes
Alongside 50 pull aparts.
A few takeaways with that conditioning, is that viking press thrusters are awesome and donāt tear up my hips nearly as bad as traditional barbell ones, this workout was totally gassing me but I also kept digging in the well and finding more, and I imagine that speaks to my glycogen stores being topped off again with the big cheat meal. It felt like back when I was using Surge, which also speaks to why I STOPPED using it: I felt too damn good all the time in training and was always pushing stupidly hard because I just couldnāt find the bottom of the well. Only giving myself 30 minutes because my kiddo was waiting to play some video games did the trick today, but I honestly came in only expecting to do 21-15-9 and instead it just kept going. Also, I had an INSANE pump afterwards. Once again: glycogen.
My lunch was some amazing wings at a local BBQ place thatās become a Sunday tradition and dinner was some air fried Mahi Mahi filets with a side of egg whites. I picked up a trick from a Stan Efferding podcast where he talked about putting down a piece of parchment paper in the air fryer before cooking, and it makes clean up stupidly easy, especially with fish. I kinda want to buy a whole new air fryer just so I can keep it immaculate from now on. But this is also why I listen to podcasts when I have downtime: Iāll go through a few hundred hours of stuff I already know just to pick up that ONE nugget. Itās the same way I got that workout from Jon Andersen about squatting for 20 reps, dropping the bar and deadlifting it for 20.
Actually, letās do some air fryer food porn too, because I did meal prep for the week, which is real simple on this diet. Costco āorganicā chicken drumsticks with greek gyro seasoning
New program starts tomorrow, and Iām seriously amped for it. Maybe thatās because Iām currently more coffee than man. Roger that on the caffeine Jamie. I canāt wait to show off some of the contraptions Iāve come up with. Sadly, the log incline bench idea I had was a non-starter, but Iām glad I tested it first.
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And this is why I read these logs. It let me steal these nuggets without listening to the 20 hours of podcasts lol.
Def trying this next time I meal prep. My instapot air fryer has been permanently in the cupboard because it was such a pain to clean lol
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Hell yeah dude: steal away! Geniuses invest and winners steal, haha. And man, if I can give anything back to you, that makes my day. Youāve been super awesome to me: we should all endeavor to be the rising tide that raises all ships.
ā¦figured you squidy types would appreciate that 
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Air fried mahi mahi is so good. I found an AF Mahi Mahi fish taco recipe that is outstanding and I canāt get enough of. I had it the last two nights. Cilantro lime slaw (slaw with avocado mayo and lime) and good corn tortillas are a must.
(Note: I may not have much to add to the training going on here, but Iām always good to talk food)
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Food is more interesting.
Dude, I SO wanted to make these tacos. I really just wanted to see if I could do a ācarnivoreā meal, and right now, with the Mrs away, a mini-carnivore run, and itās amazing how challenging it is to eat JUST animal. I can see how it becomes a defacto weight loss diet: palate fatigue strikes and you are just ādoneā with meat. Technically the seasonings I used would be verbotten, haha. But like, seriously: turning everything into tacos is a fantastic solution. Other great alternatives include nachos, and chorizo.
I would buy that bumper sticker. Itās a fantastic solution, although I cannot articulate actually what problem it is solving. I could eat them every night and not complain. I recall youāre also from (or had lived) in CA, and in San Jose the taco selection is pretty epic. That said, a taqueria called āThe Taco Solutionā would be one that I would frequent.
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You may have just come up with my retirement plan, haha. I grew up in San Diego, so everything would have to have french fries in it, but I can live with that.
AM WORKOUT (0400 natural wake up/Rough night of sleep)
PLAGUE OF STRENGTHāS FAMINE ROUTINE Day 1
Axle continental and strict press (2 min rest)
- 3x206
- 3x2x206 (failed final rep of final set going for 3)
Incline barbell bench (2 min rest)
- 6xAMRAPx168 (Pretty sure it went 13-8-8-9-9-8)
Viking press (90 seconds rest)
- 6xAMRAPx50lbs loaded and 2 light resistance bands, double dropset on last 2 sets
- -Think reps went 12-12-11-10-10-11
15 minutes arms circuit (15 seconds between supersets)
- Grenade ball curls w/chains for 8-12 reps (various style curls)
- Cable tricep pushdown w/50lbs for 8-12 reps
Hanging leg raises
- 5xAMRAP
Completed in around 75 minutes, then did 100 pull aparts and 20 chins
Notes:
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I took full video of the workout, but itās gonna take a while to upload. Iāll post as soon as itās available.
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Sleep quality was poor coming in. Mrs is out of town and my dog canāt cope. But I was also honestly excited about getting after this, which, in and of itself, it outstanding. Itās great to be at a place to be excited to train without a real competition to drive it. This is just so different from what Iāve done before.
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My triceps are carrying a significant degree of soreness for 2 consecutive days of 300 push ups. Iām excited to see how these adaptations unfold. Shoulders were a little achy from the conditioning.
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The above having been mentioned, I came into the press with the plan to continental, which made it far more solid than when it accidentally happens. I MAY have had some 200lb cleans in me today, but missing those when you go for them is just exhausting. Those continentals were ugly and had zero pop, but thatās what happens when you train first thing in the morning, and Iām good with that. I loved how effectively I was able to grind out those presses.
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Incline bench needs to be narrower in grip. When I had it widened out, Iād get some pain in the right labrum, but a middle grip hit just about right. 60% is the loading protocol, and 168 might even be slightly too heavy, but I got in some quality work there.
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I am a big fan of what Iāve come up with on that Viking press. Only issue is that itās supposed to be a triple dropset and Iām doing a double, but I can fix that next time. But thatās just seriously something special, and I can see it staying in the rotating for a while yet. Loving my new toy. Thanks Bells of Steel!
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@Trainforpain is gonna dig that arms superset when it gets posted. And I am literally dusting off equipment for this program. Was JUST about to throw away that cable rig. And this is why I follow other peopleās programs, because you tell me āarmsā and I do 1 set of pushdowns and Poundstone curls.
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I didnāt know I could do hanging leg raises until this very day. I dig them. Theyāll stay around.
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I still owe a 2 mile walk, 300 push ups and 300 bodyweight squats. Maybe even some conditioning. Iām letting Jamie drive the bus for the most part here. Iām gonna spam band pull aparts because of all the pressing Iām doing, but beyond that I might have enough work already.
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Man look at all that junk volume.
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