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

Training Training Logs
3012

You deserve to feel that way dude! The Velocity diet was honestly HUGE for me in this regard. It allowed me to start giving myself permission to stop doing stuff.

I thought I HAD to have a huge meal before bed to get better sleep. That meal was legit wrecking my life. I’d put the kid to bed and spend the rest of my evening cooking and eating. It was meditative, it allowed me to shut off my brain and become a zombie, and it meant spending NO quality time with my wife. Having the Velocity diet say “your bedtime meal is a protein shake”, trying it, a finding out that everything was fine was SO freeing.

Hoping you’ll find similar outcomes. I learned just how little I “needed”.

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3013

I can see the end of the road but it’s off in the mountains at the moment.
The medical crap can really be a bummer when it comes to food, but I have been finding seasonings go quite a ways to making bland stuff good (slathered my chicken and brocoli in this cajun seasoning from walmart last night and it worked great).
I am slightly paranoid of wrecking my eyesight or losing a limb from diabetes so keeping sugar under control is paramount but is at risk of becoming obsessive.

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3014

That looks pretty tough! Constant tension, just getting smooshed the whole time. Nice use of the equipment.

It gets kinda interesting when you mess with stuff like that. Have you invented a crazy lift sort of 1 or 2 steps removed from a “squat?” Or have you captured the essence of the move so now it’s even More of a “squat.”

Either way, cool stuff. I’ve been following your lead with bands on shrugs and rows. I’ve been liking the never ending tension and full body brace kinda feeling.

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3015

@cyclonengineer I absolutely get how the pressure of health can turn things obsessive, especially with a family that counts on you. Behind all your actions is love. You are a good man.

@FlatsFarmer Thanks for swinging by man, and glad you dig those shrugs! It’s wild how it turns a shrug into a full body exercise, just as you noted. I appreciate the philosophical nature of your question too. It’s interesting digging deep into execution vs intent.

Rounded out the day with a 1.5 mile walk with the 40lb vest walking the dog. Got to do that with the family: it was soul enriching.

I keep posting meals, so here was part of tonight’s dinner

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On the left is a bed of egg whites with some piedmontese grassfed beef liver. On right right are these chicken meatballs

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Which are pretty baller

These egg wraps

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Also baller.

And some shredded up swiss cheese from this

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As far as that “carnivore meatball sub” goes, I like it. I feel like it’s a fair compromise of family friendly “quick food” while still being low in junk and high in carnivore.

As far the liver goes: I ended up eating like 6oz of the stuff. I know vitamin A toxicity is a concern, but I legit knocked the liver out of the park and could NOT stop eating it, and I figure any time that I can make liver THAT good I should do lean into it. I now need to make some more, as my intent was to snack on it through the week.

I ended up soaking it in grassfed cream to take away the metallic taste, then I melted some grassfed butter, tossed it in that with a bunch of that greek seasoning and air fried the whole batch at 400 degree for 8 minutes. It was honestly enjoyable. Yeah: a steak hits better, but I wasn’t suffering through this liver just for the vitamins. I’ll have to remember that.

I also made 1 more meatball sub, and I think I had 4 other rogue meatballs after that, to round out the meal. I’m eating until I’m done. As a result, it’s been 4 hours since that meal and I’m not seeking any extra food, whereas normally when I was limiting intake I’d be grazing on a bunch of “non-foods” until my next real meal.

I torqued that right knee just pivoting weird earlier today. Putting some ice on it. Got heavy pulls tomorrow, so we’ll see how it goes.

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3016

Thanks. I appreciate that a lot.

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3017

Haven’t read it, but it’s a title I’ve seen you mention a few times now and I definitely want to check it out. Heading back to MD in a couple weeks means I’ll have a decent kitchen for the first time in a while, so I’ll definitely get some good mileage out of that part.

That’s a really nice offer for you to make, I appreciate it. I’ll make sure to do a writeup of it once I finish to make it a little more worth your while.

My email’s (email), let me know what you’ll need : )

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3018

Hell yeah dude! Got the email, go ahead and delete. I will order it up in the morning. Be sure to have the kindle app so you can read it

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3019

@creative_name You’ve got mail dude! Enjoy the book!

AM WORKOUT (0335 natural wake up, legit so excited to train I couldn’t sleep any more) FED: 1 scoop of metabolic drive w/raw egg at 0030, egg whites upon waking

PLAGUE OF STRENGTH’S “FEAST” ROUTINE Week 2, Workout 3 (pulls)

Ox Lift! (I have ALWAYS wanted to do this)

OxLift
OxLift1920×1440 391 KB

10x2 (adding weight every set, topping out with 175lb trap bar and 235 SSB w/loose minibands)

Trap bar rows
6x226
5x6x263

GIANT SET w/

5xAMRAP hanging leg raise
4x6x25lb hammer KB curls

SUPERSET OF
3x25x53 axle curls
4x20 band pull aparts

END OF PROGRAM REQS

20 rounds EMOM of
15 squats
15 push ups
10 KB swings w/24kg bell

BREAKFAST/DRIVE TO WORK

2 mile walk

Notes:

  • Read “OX-LIFT!” like “SPACESHIP”

  • Circumstances were less than ideal. My right knee is just pissed off. I stepped weird at work and it’s swollen up like a grapefruit. My suspicion is that I have some form of patellar tendonitis that is just getting worse. Super Squats is what started it off, and silliness has continued it. In turn, going stupid heavy on a straight up trap bar lift seemed like a bad idea, and, in the middle of the night, the ox lift dawned on me.

  • I rigged up a decent enough set up for execution given the tools at my disposal. This is a HARD lift. I kept adding weight as my proficiency was building with each set, but you’re literally watching me learn with each set. Ended at 235 and was adding 10lbs a pop before that, so a set of 235, 225, 215, 205, 195, 185, 168, 135, and somewhere else is 2 more sets. I’m going off memory, because I’m not watching the video at the moment. Each set was HARD.

  • Rows were challenging and pulled at my elbow a touch on the right side. I was trying to be quieter, since the Mrs is back in town.

  • I’ll need to up the weight on the hammer curls. I’m getting better at them.

  • Axle curls were dialed in perfect. Great pump.

  • That post workout workout was solid enough. Right knee hated every single squat and the swings lit up my appetite.

  • I’ve got Tang Soo Do slated for later tonight, so some more activity on the horizon.

  • I’ve also got a genius idea for dinner. We’re going a leftover night, I’ve got some leftover grassfed steak strips, eggs, and some of those egg whites along with grassfed sour cream and swiss cheese, so I’m thinking carnivore breakfast tacos.

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3020

Out of the many positives I got from running Super Squats, the one “persistent challenge” (I hesitate to call it a negative, as it has forced me to think my way around it, hence increasing may training - and thinking - abilities) is some pretty rad elbow pain. I’m guessing it came from the bar slipping further down my back as I got toward the end of the program and putting my arms in compromising positions. But eight weeks removed from the program I’m still feeling the effects. It hasn’t impacted my training all that much, except that everything I do makes it hurt.

Like what you’re saying here; my stubbornness may be prolonging the misery.

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3021

That elbow pain happened to me too! Are you still back squatting? My solution was to cut that out for about 4 weeks. I stuck with SSB and front squats during that time.

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3022

Another fellow Lego Movie enjoyer,
we are quite the superior beings.

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3023

Yeah, here’s where my stubbornness causes me issue. I love back squatting and am making great progress right now, so I’ve been refusing to stop. I’ve got a couple more weeks left of this block of training; maybe for the next phase I’ll swap out the back squats for fronts, if the pain is still there. Thanks for the tip.

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3024

@tlgains it was one of the last movies my wife and I watched together in theaters for a LONG time…and totally worth it!

@hillbillyk Absolutely dude! I think it helps that I hate ALL training, haha. Never feel a need to be tied to any one movement.

More carnivore yumminess

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Whipped together a bunch of leftovers. Egg whites on the top, leftover grassfed beef korean BBQ (I washed the sauce off, apologies to the foodies, but I’m seeing how far down the rabbit hole I can go here), and then on the right is a korean BBQ breakfast taco using one of those egg wraps, grassfed sour cream and grassfed swiss cheese.

Eating until I’m done. It’s awesome.

And on THAT note, I’m officially signed up for this on 4 May

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I am SO excited. Took the day off work, and plan is to train/be busy through the day, minorly fast, and then take it on. I’ll go carnivore to the max to start, focusing on the burgers, then the eggs, then the bacon, then the cheese, and then start deviating from there IF I somehow have more time.

Exciting times.

7 Likes
3025

@creative_name
I read this book after a recommendation from Pwn and it is a cracker. I often go back a re-read sections of it.
Hope you enjoy it mate.

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3026

Dude, the Ox lift is just an asinine exercise and I’m really surprised it hadn’t found its way into this log sooner haha. Nice work!

1 Like
3027

@simo74 So glad you dig it too! It still an annual re-read for me.

@mr.v3lv3t Thanks man! Always been a question of logistics with the home gym, but I’m glad I found a way to make it work.

3028

AM WORKOUT (0340 natural wake up) FED: 1 scoop of metabolic drive w/raw egg at 0040, egg whites upon waking

PLAGUE OF STRENGTH’S “FEAST” ROUTINE Week 2, Workout 4 (Squats and Shrugs)

GIANT SET (shrug-squat-abs)

Texas Power Bar Shrugs
10x3x508

SSB Front Squats
6x3x300
29x180 (failed on the 30th) + 10x180

Hanging Leg Raises
5xAMRAP

SUPERSETS (calves-curls)

SSB Standing calf raise
6x6x298 (upon review, should have been 8 sets…oops)

KB curls
2x10x32.5
2x10x30
1x10x22.5

OFF CAMERA

GHRs
6x3 w/80KB held in goblet squat positions (30 second rests)
Double AMRAP set done DC rest pause style

END OF PROGRAM REQS

20 round tabata interval: bodyweight squats on the 20s, push ups on the 10s (300+ reps totaled)

BREAKFAST/DRIVE TO WORK

2+ mile brisk walk (3.5mph average)

Notes:

  • I believe this is my favorite day of the program. Squat deathsets and heavy shrugs are living. I was a little miffed with the deathset: I ended up hitting the straps at the bottom of the 30th rep and lost the bar. I may have had some more in me after that, so I went back for 10, but it didn’t quite hit right. I might end up coming back for some redemption.

  • My right knee wasn’t happy with the very first set of squats, but after that it played nice. I’ve taken to rolling out he knee/quad/teardrop with my LAX ball, and it seems to be helping. Sticking with the Super Heavy Duty knee sleeves as well. SSB front squats in general were a good call for something unique and challenging, and they play nicer into a deathset than a traditional barbell set up.

  • Really figuring out these squats. Trick is to hip-and-thigh lift the bar into place at the start rather than pull it. In that regard, I think I’ll swap to an axle next workout. The thin diameter of the Power Bar cut into my left quad and still aches. Or maybe this is the excuse I need to finally buy that Ironmind S-cubed bar I’ve had my eye on for the better part of a decade…

  • Abs felt strong on the leg raises, calf raises went well (minus cutting the sets short) and my arms are blowing up from curls.

  • Those GHRs were AMAZING. I’m definitely stealing that for the future. Light up my hamstrings something fierce. And that tabata workout may be my new go-to for getting this work in.

  • I’m down to 182.8lbs this morning. 2.5lbs lost from last week. I’m not trying to lose: this is “feast” and I am eating a TON. Body is settling in super lean yet I am getting stronger and more jacked. It’s wild.

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3029

That burger looks amazing. May the 4th be with you.

Someone had to say it.

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3030

@unicornsandrainbows I’ll take whatever accolades I can get from a badass like yourself!

PM UPDATE

1.5+ mile 40lb weighted vest walk with the dog/family

Carnivore meal (ignore the green stuff, necessary evil)

Piedmontese grassfed stir fry beef with pasture raised whole eggs and egg whites in place of rice.

You can see the second bowl of egg whites/eggs there above it, which I used to make another round, and then just kept eating beef until I was done.

EDIT:

I keep meaning to log this, but yesterday I saw veins in my pecs. Holy f**k.

7 Likes
3031

AM WORKOUT (0345 natural wake up) FED: 1 scoop of metabolic drive w/raw egg at 0030, egg whites upon waking

PLAGUE OF STRENGTH’S “FEAST” ROUTINE" Week 2, Day 5

Axle continental and press away (was blacking out with the log)
2x2x193
1x1x193 (was going EMOM up until this point)
5x2x193 (got a failed attempt at a single after the final set, trying to compensate for the single I got earlier on set 3)

Klovkov press superset w/10 band pull aparts
5x10x83lbs

Swiss bar incline superset w/AMRAP leg raise
5x5x208

Swiss bar close grip bench
4x6x208

Skullcrusher pyramid
10-8-6-4-2-2-9 (final set used weight from first set

END OF PROGRAM REQS

20 round tabata of push ups and squats to get over 300.

Notes to come: about to go have an awesome day with my kid, but wanted to get this in first.

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