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

[T3hPwnisher]

AM WORKOUT (0340 natural wake up) FED: Metabolic Drive w/raw egg at 0050, egg whites upon waking

PLAUGE OF STRENGTH’S “FEAST” ROUTINE Week 4, Workout 2 (Bench)

Jamie Lewis'/Plague Of Strength's "Feast Training Routine: Week 4 Day 2 (Bench)

Axle Pause Bench
10x2x246+chains
2xAMRAP of 155+chains wide grip touch and go

Weighted dips
2x6x152.5
1x6x147.5
1x6x140+2xAMRAP BW w/rest pause DC style

superset above w/ 5xAMRAP hanging leg raises

5 round circuit of

• 12x105 short military press
• 12 band pushdowns
• 12 band overhead extensions

END OF PROGRAM REQS

300 squats and 300 push ups in under 9 minutes using Tabata intervals

BREAKFAST/DRIVE TO WORK

Brisk 2 mile walk

Notes:

• It’s amazing how much I don’t care about benching that I have to keep coming up with gimmicks and hooks to get me to do it, but chain benching felt awesome. It’s been a long time since I brought it out. And I know I totally set up the chains “wrong” as far as Westside is concerned, but for today’s goals they worked well. It was an interesting degree of challenge, as it wasn’t murderous and I could move quickly through the workout, but you can see it’s clearly exhausting me.

• Experience some minor clavicle pain on the left side on the second set of heavy dips. Nothing too significant, but I’ll monitor.

• Focused on really sticking with the Tabata intervals today on the push ups and squats and it was a solid conditioning effort as a result.

• Walk went well. My in general walking speed has increased as a result of all of this. Gonna get in some lawn mowing later. Most likely throw on the weight vest for it.

• Still just loving how nutrition is treating me.

[vlifter83]

Glad to hear this. I figured this out years ago as a teenager after losing 100 pounds. Meals are always meat and anything extra is just extra lol. Got leaner and stronger and only eat 2-3 times a day sometimes 1 depending when i’m actually hungry.

[T3hPwnisher]

@vlifter83 Thanks man. I lost my way. I knew this about myself, but had convinced myself that who I was was wrong. That was no way to live.

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Chaos is the plan. Lawn mowing became a 1.5 mile 50lb weighted vest walk with the dog instead.

[The_Myth]

I had never given this much consideration but always realized that when I was hungry, I just wanted meat. Especially bone in skin on chicken thighs. Not sure what that is, but I’m not fighting it anymore.

[T3hPwnisher]

@The_Myth This means I’m in good company! And oh my chicken thighs are fantastic. Only thing that beats them is turkey. Although I should get on some ostrich to compare…

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AM WORKOUT (0345 Natural Wakeup) FED: 1 scoop of Metabolic Drive w/raw egg at 0030, egg whites upon waking

PLAGUE OF STRENGTH’S “FEAST” ROUTINE Week 4, Day 3 (Pulls)

Jamie Lewis'/Plague Of Strength's "Feast Training Routine: Week 4 Day 3 (Pulls: Low Handle Trap Bar)

Low handle trap bar pulls 10x2x425
Superset w/
4x20 pull aparts
4x6x35lb kb hammer curls

Low handle Trap bar rows 6x6x300lbs
Superset w/
5xAMRAP hanging leg raise

3x25x48lbs Axle curls

END OF PROGRAM REQS

15 rounds of 20 squats and 20 push ups, but EMOM do 8 KB swings w/80lb bell
Accomplished in 18:56

BREAKFAST/DRIVE TO WORK

2 mile walk

Notes:

• This was a good day for low handle for me, which is traditionally a lift I struggle with. And this is 10lbs over the weight that tore my lat, so that’s a win. Big thing was focusing on getting my hips low and trying to squat the weight off the floor vs pull it. Being healthier and leaner probably helps, as it allowed me to get into a better position. Went with strict 30 second periods of unf**king myself. I’d be hesitant to call it 30 second rests, as it was more like “let 30 seconds pass, buckle the belt, set the straps, get your head right”, so by the time I actually start moving it’s probably about 60 seconds. Biggest struggle was not blacking out on every second rep. Still getting blood pressure figured out.

• Those rows were amazing! Putting them on mats is a game changer. Puts them in a good position and gives me the confidence to really slam it. That’s going to be fantastic for the upcoming famine protocol.

• I can tell the hammer and leg raises were mailed in.

• Liked being able to turn push ups and squats into a conditioning circuit with the swings. Swings definitely seem like something worth including. Address a lot of missing pieces.

• I’ve got Tang Soo Do later tonight, and I’m gonna call that my extra activity. Got company coming on Friday, which will impact eating/training minorly, but it’s an excellent time for the Feast ending right before the famine. Do it big this weekend, then lean times.

[T3hPwnisher]

Super simple carnivore dinner

Using these

Simple, quick, and absolutely fantastic

[whiplash1]

Damn I’m jealous of the food in here…I’m eating too broish maybe lol…

[raven78]

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

@raven78 A VERY pointed observation. It’s what I’m about to post about… LONG RANT AHEAD [NINE INCH NAILS - BURNING BRIGHT (FIELD ON FIRE)] [image] Holy cow this song is so relevant. @EmilyQ I’m hoping you’ll be proud of me. I legit brokedown on my ride home from bringing home Q’doba today, and in a good way. I had on a Kid Rock song I used to listen to in high school, the sun was shinning, it was a beautiful day, and I realized that, for the first time in a LONG time: I was…

I’ve re-read this post a few times since you posted it.

Certainly intriguing. I dare say the satiety of hitting more protein (from meat) would go a long way to feeling full too, thus benefit of not needing to add other things in.

Appreciate the rawness and emotion in this post too - certainly it reads that way to me. Keep working the chaos plan sir.

[T3hPwnisher]

@whiplash1 A carnivore approach has been pretty freeing in that regard. Meat can’t kill me: I kill the meat. It makes sense.

@raven78 I appreciate that sentiment. I honestly don’t imagine it’s the protein: I was taking in a LOT of protein, but it was SO much fake food to do it. I feel like the psychology of the meal was a big deal.

And thanks for giving me the opportunity to express it. And for re-reading. It means a lot to know people are out there.

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Something kind of neat I’ve been doing nutritionally, alongside those egg whites as sides, is those piedmontese steak tips I cooked up. They’re so lean they’re pretty much pure protein, so I toss a few alongside the meals typically (they don’t make the initial photos, but are included in round 2).

With that being mentioned, I foresee the next 2 weeks of “Famine” featuring heavily on steak tips and egg whites. Which is practically steak and eggs: not a bad famine. It’s how I’m thinking of modulating Jamie’s programming with carnivore: fatty meats during the Feast, lean during the Famine.

[T3hPwnisher]

AM WORKOUT (0345 natural wake up) FED: 1 scoop of Metabolic Drive w/raw egg at 0130, Egg whites upon waking

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

Jamie Lewis'/Plague Of Strength's "Feast" Routine: Week 4 Day 4: SSB Front Squats & Trap Bar Shrugs

10x3x500 trap bar shrugs

superset

6x3x305 SSB front squat
34x185 SSB front squat

Jamie Lewis'/Plague Of Strength's "Feast" Routine: Week 4 Day 4: SSB Front Squats & Trap Bar Shrugs

5 round circuit of

• 6x330 SSB calf raise
• 10 grenade ball chain curls
• Hanging leg raise

With 3 more sets of calf raises to get the full 8

Off camera was hamstring death of 9x3x80lb goblet GHRs, sets every 20 seconds, then 2xamrap bodyweight.

END OF PROGRAM REQS

300 squats and 300 push ups in under 8.5 minutes

BREAKFAST/DRIVE TO WORK

2 mile leisurely walk

Notes:

• This remains the most brutal day of the program. I switched to the trap bar shrugs because the hip and thigh lift shrug with the straight bar kept crunching my left quad each week and it’s in a bad way there. I may have broken something in the muscle. Went to do a basic quad stretch in Tang Soo Do last night and was in agony. Clearly, I can still squat and move, so it’s not disabled, but it needs some time NOT being compressed, so this worked well there. Plus, a trap/shrug bar for traps and shrugs? Seems kinda obvious.

• Much better SSB front squat deathset compared to last time. I dig the depth I’m reaching on this movement. The main work was a chipshot PR of getting in 5lbs more for the worksets, but I’ll take it. This is just a solid movement variant.

• I REALLLY found some magic with the GHRs. Total program deviation, but I went a set of 3 every 20 seconds holding the 80lb KB in a goblet squat, and by set 9 I was HURTING. I then did an AMRAP at the top of the minute, rested until the next minute rolled around, AMRAP’d that, and then I was DONE. Total hamstring death inside of 5 minutes. I’m remembering this. It’s going to be a future “bad idea”

• After that and the 300 squats, my legs were absolutely toast, so I went for a stroll vs a march. Was nice to slow down and take in the sites.

• I am absolutely, completely and totally flat. My last Rampage was the Stellanator, which was honestly not a lot of carbs. And then I had a light rampage of a hotdog, slice of pizza and half a churro before that, in prep FOR the Stellanator. I’m planning on really soaking up some carbs for Mother’s Day brunch.

[T3hPwnisher]

PM activity was 2.75 miles of lawn mowing.

Other excitement includes carnivore dinner of chicken thigh meatball “sub” using egg white wrap and grassfed swiss with some egg whites

I had about 8 more meatballs after that and a steak tip.

And this arrived today. I am so excited.

[T3hPwnisher]

AM WORKOUT (0345 natural wake up) FED: 1 scoop of Metabolic drive w/raw egg at 0100, egg whites upon waking

PLAGUE OF STRENGTH’S “FEAST” ROUTINE Week 4, Workout 5 (Final)

Jamie Lewis'/Plague Of Strength's "Feast" Training Routine: Week 4 Day 5: Press and Bench (Final)

Log clean and strict press away 8x2x200lbs performed EMOM

Klokov press 5x10x95lbs

SUPERSET w/10 pull aparts

Swiss bar incline bench
5x5x215

SUPERSET w/5xAMRAP leg raises

Close grip swiss bar bench
4x6x215

Skullcrusher deathset

END OF PROGRAM REQS

300 push ups and 300 squats in under 8.5 minutes

BREAKFAST/DRIVE TO WORK

Leisurely 2 mile walk

Notes:

• I absolutely CRUSHED that log press EMOM! First week I made it through 3 full and failed on the 4th. Couldn’t even get in a round second week. Third week I biffed it on round 2. THIS is some real growth. Man this program has been awesome.

• That said, I am clearly exhausted, which means the timing of Feast/Famine is dialed in perfectly. I’m ready for 2 weeks of something different. I still pushed today as hard as I could, but, in truth, it was the LAST thing I wanted to do. This day is pretty unsatisfying. It starts out strong but is a slog toward the end.

• I flew through the push ups and squats. That was pretty cool. And the veins on my quads are absolutely nuts.

• Took the walk slower. It’s stupid humid out and I didn’t want to sweat through my work clothes too much.

• Company is coming into town this weekend. It’s the best timing ever for Feast. I’m gonna live it up BIG this weekend and earn those 2 weeks of Famine. Still gonna go with my two diet approach here. If not Carnivore, then keto. Mother’s Day brunch will be Rampage.

[atlas13]

Dude, you can’t get an article posted and then NOT mention it in your log?!?!

[TrainForPain]

I liked the blog! I kind of always thought “I want to find it all out, so I better really f around.”

[T3hPwnisher]

@atlas13 Thanks for that man! Life has been absolutely crazy. But I’ll link it here.

https://t-nation.com/t/the-velocity-diet-family-man-edition

@TrainForPain Hey thanks for that! I’m sure it really rung true as a parent as well. It’s amazing how kids can help us learn so much about ourselves.

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EDIT: Alright, let’s sum up the day.

Woke up at around 0720, feet hit the floor, get in 300 squats and 300 push ups. This time, I did 12 rounds of 25 for the squats and 20 for the push ups, then finished up the 300 push ups. Got it done in under 8.5 minutes that way.

Breakfast was this

2 whole pasture raised ORGANIC eggs (store was out of my usual stuff, so even more hardcore), grassfed sirloin, ham, grassfed butter and grassfed swiss omelet, 4 paleo chicken sausages, chicken patty and more grassfed sirloin on the side.

Went to the zoo today and walked around for about 6 hours/8-ish miles, during which time I had a 2.5 scoop Metabolic Drive shake for lunch. Love those lessons learned from the Velocity Diet.

We went to a local Pizza/sub place for our first time and tried asked for the bread on the side for an Italian Sausage and Peppers sub (so not quite fully carnivore) and a Buffalo Chicken Sub (with cream cheese and bacon bits).

I am proud of this one. Local pizza place. Got 2 different subs, asked for the bread on the side. Will use it to make sandwiches for my kiddo. Double win.

I loved that I could get to yes with this meal. Zero issues, skipped no beats, and it was DELICIOUS. Meat can’t hurt me.

Plague Of Strength's "Feast" Routine Week 4 Workout 6: "Dealer's Choice"

I squeezed in that workout in the 5 minutes between getting home and us taking the dog for a 1.5 mile walk.

11+4+3 of 405+chains

I legit pulled 1 rep at 155+chains as my warm-up, then threw on the rest of the plates and got it. Honestly, the hardest part was that the bar kept snagging on the bottom of those warm-up pants. It added tension to lockout, and created some struggle, and I still just destroyed that workout. To do that after walking around the zoo all day and right after that great meal is just awesome. That is being “always ready”.

I cannot wait to get in my carb load. I am so flat and depleted and ready. My life remains absolutely amazing.

[T3hPwnisher]

Crazy weekend, 300 squats, 540 push ups, 2 mile walk with 50lb vest, successful rampage, fantastic dinner

Famine starts tomorrow

[T3hPwnisher]

AM WORKOUT (0345 natural wake up, rough night of sleep, mind was racing, solving lots of problems) FASTED

PLAGUE OF STRENGTH’S “FAMINE” ROUTINE: “RAGNAROK IS HERE” Week 1, Day 1

Plague Of Strength's "Famine" Routine: "Ragnarok is Here" Week 1, Day 1

In a circuit, Log press-dips-incline-viking press (4 rounds has all 4 movements, last 2 rounds is only last 2 movements): 90-120 seconds between rounds

Log clean and strict press away
2x200
2x3x200
1x200

Weighted Dips
5x145
4x145
2x3x145

Incline bench
2 sets AMRAP of 165
4 sets AMRAP of 148

Viking press
4 sets AMRAP
2 sets AMRAP w/triple dropset

15 minutes of arms

END OF PROGRAM REQS

15 rounds, EMOM of

• 20 bodyweight weights
• 20 push ups
• 10 KB swings w/24kg bell

BREAKFAST: 2.5 scoops of Metabolic Drive mixed with an egg white and 2 small chunks of beef liver (like nickle sized).

2 mile brisk walk

Notes:

• This was one of those thing that kept me up last night: I came up with this idea of running today like a big circuit in order to shave time off the workout and really drive home the Famine element of burning up glycogen and exhausting myself. This was SO effective in that regard. I’m definitely going to see how far down the rabbithole I can go on this with the rest of the protocol. I feel like it’s going to really drive these 2 Famine weeks home in opposition to the Feast, and with Jamie highly advocating for experimentation it’s a good fit.

• I blacked out on the first attempt at the log, fell down and had the log land on my legs. I actually have it on video and may upload it. But you can see how I get better with the log as the workout goes on. Still gotta get on top of this blood pressure/heart rate thing. I think I may have gotten my heart rate too low again.

• I’ll need to figure out the right weights here. It’s super exhausting getting to the end. I may have to go with some minibands on the Viking press, and drop that incline even lighter. Another option is to bring out the slingshot for the incline. I kinda like that idea as I think about it.

• Even though I have cables, I’m happier using the bands for the arm work. Just easier set-up.

• Great to get those swings in on top of the daily push ups and squats. I really wanna make that a part of these 2 weeks, if not beyond. I don’t have a set number, but 150 per 300 isn’t a bad start. Just getting in more pulling in general. I’m also feeling the itch to pick up a rower…

• I realized I forgot the leg raises. I did 1 set after the conditioning, and can work to get in some more later today.

• Lemme talk a little bit more about yesterday, since I was in a rush: Mother’s Day Brunch rampage was Bananas foster French toast

and the muffin of the day (banana chocolate chip) at First Watch, a great breakfast chain. Before I rolled in, I had a 2 scoop metabolic drive shake in water…and AFTERWARDS I had a dark chocolate Finibar, because I was legit still hungry and honestly didn’t feel like I got enough carbs. I also had the leftover quarter of my kid’s chocolate chip pancake with syrup on it. And, in truth, even after all that, still didn’t quite feel like I got what I needed, but my appetite was satiated for the rest of the day. Mrs wanted burgers for dinner (I love this woman), so I broke out the bison burgers for myself, threw them on egg white wraps with grassfed swiss and bought some no sugar added all natural bacon from Target. It was pretty solid: just pork, water and salt for ingredients. I ended up eating all 6 strips and the rest of my kid’s uneaten burger as well once it was done. Definitely celebrating that final day of the feast. Training was whatever I could get in, and we took the dog for a walk as a family. Honestly, just an awesome day.

[Burnsm]

What kind of grill are you using there? I meant for this to end up near your steak/wing pic, I’ll learn how to post .

[T3hPwnisher]

Hey man, happy to chat. That’s a “Ninja Woodfire Grill”

Those burgers I just posted were cooked on it too! And I JUST got some ribfingers, which I am SO excited about cooking…after the famine, haha.

Speaking of…snapped a “before/after” for FFF. I’ve got a HUGE write up for it I’ll be posted in parts to my blog.

[mr.v3lv3t]

I’ve admittedly only been skimming your log the last couple weeks or so, but I know there’s been litany of crazy workout taking place. So I pop in with a little more time to comment and there it is, an absurd transformation from an already ridiculous starting point. Great job man.