That is outstanding!
This is so true, and it’s how we fool ourselves into never getting lean in the first place. As your next anecdote illustrates, it’s fun to fill out an XL shirt… that doesn’t make it real, though. It’s the CGI of muscle mass.
1 Like
I love that! Makes it easy to grasp.
Holy f**k my left calf is SO tight. Running 10 miles on this on Saturday is gonna be fun.
I had, what I feel, is an amazing thought that I wanted to flesh out here. I’m still obsessed with Super Squats, the Velocity Diet, duality, and “high speed/low drag”, so try this on for size.
Alternate between Super Squats and the 10k swing challenge w/the Velocity Diet. Think about how simple that is. 6 weeks of “Do the squats/drink the milk” with 4 weeks of “Do the swings/drink the shakes”. Already, I like that, but dig just a little deeper.
What do we do on Super Squats? We squat. What do we neglect? The hinge.
What do we do during 10k swing challenge? We swing (hinge). What do we neglect? Squat.
Balance. Periodization. Duality.
And it goes deeper, of course.
Super Squats says “don’t run when you can walk, don’t walk when you can stand”, etc. Conditioning is verbotten. 10k swing IS conditioning, but alongside that, the Velocity Diet says “be activity SEEKING”.
Balance.
IF I were to add anything to that, I’d say do Dan John’s Easy Strength alongside the 10k swing challenge. That should be Kosher: I’d just take the hinge out of Easy Strength, since you’re doing 10k swings. Only issue is that 10k swing is a 28 day challenge, as is Velocity Diet, while Easy Strength is 40. But the idea of Easy Strength is “get in and out of the weightroom and get on with the stuff that matters”, so it’d be a chance to maintain strength on other stuff while letting the swings do their thing. But for both workouts, the squat isn’t emphasized, so we can heal up from Super Squats.
And, of course, if we wanted to keep it PURE Dan John, we could swap out Super Squats with Mass Made Simple. “Do the squats/eat the PBJs”. I only don’t default to that because I haven’t actually done the program.
4 Likes
The amount of weight someone is moving tells a really good story regardless of how big they are.
1 Like
Really like this idea. Super Swings Challenge…or 10K Swing Squats. Marketing is not my forte. So run these in parallel? You would definitely have a solid 7 days a week of work for sure. I’m kind of doing this with Alexander Bromley’s Bullmastiff program now and using the Swings sessions as my conditioning in addition to getting in more dips and chins which never hurt.
1 Like
I feel like you did that on purpose, haha.
Super Squats is 6 weeks. Then, after those 6 weeks are done, you do the 10k swing challenge for 28 days.
1 Like
Brain fog is working me over right now…I’d like to say that I did that on purpose…but uh lies.
1 Like
Yeah… to an extent. We can always Internet debate this, but weight does move weight to a large degree (and leverages, and skill, and ROM, and blah, blah, blah). That comes off like a hater, and I love seeing impressive stuff, but you can be fat and strong and still have less muscle than you think you do.
1 Like
I think were on the same page? 
1 Like
Probably. Likely my reading skills at fault!
1 Like
I’m hoping I have some good results to report from this method come mid-summer. Still trying to work out a plan in my head, but two-a-days might be the key.
Just finished the Omnibook a few days ago and I’ve been stuck on it since haha.
1 Like
Excited to hear that! No shame in 2 a days at all. Combining them should be about a 45 minute workout according to some Kentucky Windage. That Ominbook sinks it’s hooks in! Haha.
PM
Got in a 1.5 mile walk and 300 prisoner squats in under 9 minutes.
5 Likes
Ah I should have been more clear - plan isn’t to combine Easy Strength and the Swing Challenge. More so knocking out my lifting first thing in the AM to open up the rest of my day for whatever athletic endeavors present themselves (or I make for myself).
1 Like
@mr.v3lv3t Ah, that checks, and I think that’d be a fantastic way to run it!
PLAGUE OF STRENGTH’S “FAMINE” WORKOUT Day 6 (technically Day 5, running out of order due to schedule)
Jamie describes this day as “Dealer’s Choice. Train whatever you want for up to 90 minutes”
Game on
Rest pause mat pulls off of 7 pavers
- 13+4+4x405+chains (12 deep breaths between rest pauses)
Reverse hyper/hanging leg raise superset while putting away plates
- 4x10x4 plates/4xAMRAP
- 1x40x4 plates/1xAMRAP
100 band pull aparts (snapped the band, got another on the way)
Landmine Belt squat stripset from hell
- 43(?)x200, then as many reps as possible of 175-150-125-100-75-50-25-Bare axle
Axle shrugs against strong short bands
- 1x25ish
Kroc rows
- 20x115
Poundstone curls
- 100xAxle
KB flat bench w/22.5lb handles
-
1x100
-
Followed it up with 3 miles of walking. Still got push ups and squats.
Notes:
-
This is a fantastic program concept: give me an opportunity to do all the things I’ve put off. Looking at it now, I forgot to do some lateral raises, and I’d like to get in some neck work and some Kelso shrug variations, but there’s room for so much here.
-
Those mat pulls just felt “right”. I legit picked the soundtrack because of that. These were beating up my hips for a long time, and they don’t feel SUPER great, but I felt just fine when it was done. This is a great starting height for me, and intensity was turned up well.
-
That belt squat stripset was nuts! I forgot that I typically don’t lock the reps out, so doing so allowed me to continue on WAY too damn far.
-
Lotta high rep stuff in general. I cut the Poundstones pretty early because I’ve already done 2 days of curls this week and I’m not used to carrying fatigue into them.
-
I really dig pressing with the KB handles. It’s unique.
-
Really just absolutely delighted with this program construct. Did 1.6 miles of walking immediately post workout, grabbed a quick breakfast and then took the kiddo and dog out for a 1.5 mile walk afterwards. Now that I’ve run each day legit, I’m willing to play around with it a little bit, primarily to shave off some time and make it fit my schedule better.
9 Likes
It comes as no surprise that when given the dealers choice, we see the hardest version of every lift chosen. Nice friggin job man.
1 Like
Thanks @mr.v3lv3t ! This is such a great balance of programming and chaos.
Got in 300 push ups and 300 squats in 13:08. 10 mile run tomorrow. Going to count 2 of those toward my walk. Probably the last 2…
4 Likes
Got up at 0545 and had this for breakfast
Keto/Paleo Rocketfuel
3 pasture raised whole eggs with a whole avocado spread among them and a generous application of unsweetened sunflower seed butter (that may not be paleo, but whatevs), and coffee with electrolyte powder.
This was fuel for the 10 mile race the Mrs and I ran. Legit wanted to see how few carbs I could eat for this. Especially interesting given I have done 2 5 mile runs to prep for this, and thats it.
Took until about mile 6 for my energy system to kick over and coast. My CV system was solid, but legs were like running in sand.
Which, factor in that Jamie’s program requires 300 bodyweight squats every day, and on Tuesday I took 405 for 4 triples on the SSB, then a set of 33x205, then went 6x4x275 on front squat to pins on Thurs and then a 43 rep belt squat stripset yesterday, among other plain ol stupidity, it checks.
On that note, today is a cardio day on the program, so I am going to count 2 of those 10 miles toward my 2 mile walk, call this an 8 mile run for cardio, and chunk out the push ups and squats through the day
Edit: I am a liar: just did the 300 squats in one shot. Seemed less awful than splitting it. Push ups will be later.
Final edit: Same with the push ups. 300 knocked out all at once. Done for the day. Made this the “high calorie keto day” and finished off with a fantastic plate of pork ribs at our local BBQ place. Been fading in and out of euphoric consciousness.
7 Likes
Got up at 0645 and knocked out 110 push ups and 50 bodyweight squats fasted before we went hunting for Easter eggs. Got in the remaining amounts for 300 total on both through the day.
Did this before (F)easter
21-15-9 of:
- 90lb Viking thrusters
- NG chins
- 40kg KB swings
Made today my Rampage Day, to coincide with Easter feast, and had this
Honestly very pleased with this. The crescent roll and the beans are the closest thing I would call to junk carbs. But otherwise, mashed potatoes, a sweet potato with local raw honey mixed with pumpkin, sweet corn casserole (an amazing dish from the Mrs) and Kentucky Legend Ham (super lean). I prepped everything aside from the corn, which burned some calories in and of itself but was also just a joy to be able to provide. Had another plate after this of similar construction, minus a sweet potato and in it’s place some broccoli, green beans and olives. Really pushing that Indigo 3-G to the limit.
Immediately after the meal, felt the urge to hibernate hitting hard and was sweating profusely, so threw on a 40lb vest and got in my 2 mile walk, then we shucked the vest and got in a 1.5 mile walk with the dog as a family. Great day of activity and family boding/healing. Next 10 days are going to be absolutely nuts, with majority 12s. Be another “high compliance” week as far as the Velocity Diet goes, and I’ll be doing another week of Jamie’s “Famine” workout. After that, might be time for another phase of nutrition and training.
9 Likes
I was a big fan of the latest blog post. That one resonated with me. A good guide for life really, not only lifting.
1 Like
Hey thanks for saying that man! Appreciate you taking the time to read it. I’m glad, after all this time, I can still find something that scares me, haha.
AM WORKOUT (0355 natural wake up) Semi-fasted: Had a 1 scoop protein shake at 0030
PLAGUE OF STRENGTH’S “FAMINE” WORKOUT” Week 2, Day 1
Log Clean and Strict Press Away (2 min max between sets)
- 3x4x200
- 1x3x200
Axle incline bench (75 seconds between sets)
- 6 sets of 166lbs (14 for first set, then 7s through 9s)
Viking press (75 seconds between sets)
- 4x12 w/35lb plate and 3 sets of light bands
- 2 sets with triple dropset
Weighted dips/hanging leg raise superset (75 seconds between sets, leg raises done during rest period)
- 1x6x125lbs
- 3x3-4x155lbs
- 5 sets AMRAP hanging leg raise
15 minute arm circuit of grenade ball chain curls and tricep pushdowns
Throughout the workout I did band pull aparts, and I believe it shook out to 10x20
Total time: 1hr 25mins
300 push ups
25 bodyweight squats
BREAKFAST/GET TO WORK
2 mile walk
Notes:
-
Now that I’ve run the workout as designed, I’m willing to start playing around with it. I shortened up the rest periods, threw in band pull aparts wherever I could, changed the first and second movements slightly, actually REMEMBERED to do the weighted dips, which, in turn, meant running them as a superset with the hanging leg raises, primarily because I wanted to combine movements wherever I could to try to shave off time. This workout ran longer than the first time, but, again: I actually did the dips this time. Also got in one more set of warm-ups on the main press, for what that’s worth.
-
On the log, very first set of worksets I felt myself start to blackout on rep 1. I was getting some headspins yesterday, most likely just struggling with fluid/salt balance with how weird nutrition went. I was able to recover and get in a solid set of 4, and that kept up for the majority of the worksets. No blacking out for the rest of the workout. Only managed a triple for the final set.
-
Since the axle wasn’t tied up for the main press, I used that for incline benching instead of a barbell. I still need to keep this more like a close grip than traditional spacing. My right shoulder screams otherwise. Really truncated the rest periods.
-
Viking press barweight was reduced from last week because I threw on an extra light band in order to allow for a triple dropset vs a double like I did last week. Still just an awesome set-up in general. Unique challenge to pressing.
-
Weighted dips are really feeling strong. I’m in a good way for them. I legit had equipment issues as the limiter: my right handle on my rig shifted on the third and fourth set, which introduced an element of instability. I failed going for the 4th rep on set 3 as a result, but was able to fight through it for set 4. Hanging leg raises didn’t take away here.
-
Realized I was TECHNICALLY supposed to rest 15 seconds between circuits on the arm, but I feel like it was close enough to just bounce between them.
-
I pretty much never stopped moving for this workout. I got in band pull aparts whenever I could, and otherwise set-up equipment for tomorrow or put away stuff. I preferred this vs the first day of getting in legit rest, and I didn’t observe any performance degrade from it.
-
Got in the 300 push ups in bits and pieces while moving through the rest of my morning. Got to work and got in a 2 mile walk before getting into the building. I owe 250 bodyweight squats, which shouldn’t be a big ask. This is going to be a long next 10 days at work, so getting ahead of as much as I can. I’ve learned it takes me just about 18:30 to walk a mile at my average pace of 3.1 mph, so that’s a good data point if I find myself without my GPS.
-
This will be another “high compliance” week as far as the Velocity Diet goes. Since I’m gonna be stuck at work, I won’t need to have mid-day Healthy Solid Meals, and even my evening one is most likely going to be eaten at work. Today, I’m doing a 1.0 day: nothing but shakes. Coincides with Jamie’s protocol as well, and after the Feast I had yesterday, I could honestly use the “detox”. I still don’t have much appetite. I fully intended to engage in some Easter dessert yesterday, and just plain didn’t want to eat when the time came.
-
I am just getting stupidly lean at this point, and these weekly huge meals are only helping. Cool to see the interplay.
10 Likes