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

[LoRez]

@T3hPwnisher

Which, speaking of, @LoRez something else I forgot to mention regarding getting nutrients is that, when I eat bone-in meat, I make sure to eat the cartilage and chew off the edges of the bones/get some marrow, and I consume grassfed beef bone broth pretty regularly too. Paul Saladino’s “nose to tail” notion is pretty sound to me.

That’s cool. I bet you can probably find some good passed-down-for-generations sausages locally too. Stuff made with natural casing and all the odds and ends and organ meats. As another option.

I put a pork rib recipe in my log, with hopefully enough instructions to replicate it.

Calvert and Milo Barbell

Pork Ribs Preparation [IMG_4502] [IMG_4504] [IMG_4506] [IMG_4507] Fresh sage, rosemary, garlic. Mince it and mix with salt and pepper. [IMG_4508] [IMG_4509] Dry the meat with paper towels. Then start from the wide side and divide into 3 bone segments. [IMG_4510] [IMG_4511] Spoon on an equal amount of seasoning, then hand rub and press it into the meat. Put the meat on a rack on a pan, uncovered, in the fridge overnight. You want the cold air to dry it out. Next day Start pre…

And there was something I wanted to thank you for, but I lost the specifics of. I was thinking about it last night. Something about an old discussion of using straps for pulls. The gist was basically around giving yourself permission to adjust things to meet your own needs; like it’s ok to use straps if you’re getting your grip work elsewhere… but there was some other nuance specific to something current. I don’t know. I’ll probably remember. Anyway, there’s a thanks, which is part of a general thanks to all the bits of advice you doled out over the years.

[T3hPwnisher]

@LoRez It’s so good to have you back dude. I’ve missed these exchanges. And I appreciate that thanks! We keep each other sharp.

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PM

Got in a 3ish mile walk with the kiddo and the remainder of my bodyweight work. My piedmontese order came in, which is awesome, because I am planning on turning the 4th into an ultimate feast and celebration of my country’s Independence. And the 2nd of July is always significant to me, because it was that day when I was 14 that I decided to turn my life around physically. 23 years later and I’m still at it.

Tonight was pretty baller for dinner. I made Paleo Sloppy Joes, and they were very close to pure carnivore as well.

[T3hPwnisher]

AM WORKOUT (0423 natural wake up) FASTED

PLAGUE OF STRENGTH’S “FAMINE”: RAGNAROK IS HERE VARIANT Week 2, Day 1: Press

Plague of Strength's "Famine" Program: "Ragnarok Is Here" Week 2 Day 1: Press

AS A CIRCUIT (Press-dip-incline-viking-abs)

Keg clean and press away
1x185
2x2x185
2 cleans of 185, 1 shaky near press

Dips
4x3x130lbs

Incline Axle Bench
6xAMRAP (first 3 sets using doubled minibands w/83lbs, next 3 w/66lbs)

Viking press
4x12x70lbs
2x12+triple dropset

Hanging leg raise
5xAMRAP

15 minutes of arms (bands only)

BREAKFAST

2 mile walk outside

Notes:

• Set my alarm incorrectly so slept in an extra 3 minutes. Robbed me of some conditioning time at the end of the workout, so I’ll find a place to get in some squats and push ups. May be doing Tang Soo Do tonight, which has some opportunities.

• It dawned on me on my final set of keg pressing that, with my awareness of my current bodyweight, this keg is rather significantly MORE than my bodyweight. And then I biffed the press that I had been crushing up until that point. Teaches me not to think too much. But also take some pride in my performance up until then. I’ve been losing too much energy on the clean, and it gets me blacking out too often. If I can get it done snappy and sharp, I’m in a good way.

• I was exhausted with each round, but performance was stronger than previous week. Still hacking up nasty stuff out of my lungs, which is the biggest factor. It’s made sleep a little rough, and a fit can hit in the middle of a set.

• Better incline set-up this week compared to last. Doubling the bands is the way. Also liked using the bands on the arm work. Particularly liked the curl variants where I had the band around my wrists vs in the hands. Considering calling them “Conan curls”, as it’s like having the hands cuffed, and Conan’s time in slavery is when he built his strength. Definitely leading toward a Cimmerian themed story for my next run.

• Right foot and abs are still a little tender.

[T3hPwnisher]

AM WORKOUT (0420 wake up via alarm) FASTED

PLAGUE OF STRENGTH’S “FAMINE”: RAGNAROK IS HERE Week 2, Day 2: Circuit Workout/Dealer’s Choice

40 minutes of 5 burpee chins EMOM w/10lb weighted vest followed immediately by Tabata unweighted burpee chins (3 per round)

Plague of Strength's "Famine" Program: "Ragnarok Is Here" Week 2 Day 2: 200 Burpee Chins w/10lb Vest

Breakfast

2 mile walk in a torrential downpour/thunderstorm with hail

Notes:

• Got to be late last night and this sounded like the right way forward as a result. Something straight forward, brutal, with few moving parts. The AK-47 of workouts. And it killed me dead just like an AK. I feel like @chonglorduno and the burpee community would appreciate that sentiment.

• You can see/hear me still dealing with that cough. Been the worst part of this virus. I had to sit out a piece of Tang Soo Do last night because, by the end of the day, I’m so nauseas from ingesting so much phlegm through the day.

• Tried my best to execute rep quality with each individual component of the burpee. A good squat, a strong push up, and chin over the bar on the chin.

• The follow on unweighted workout was a good cherry on top. Go from solid and strong to ballistic.

• I didn’t intend on going for a walk in a storm this morning. It started off with light rain, but at the 1 mile mark it totally turned on me, and at that point my only option was to just endure and get home. It was just a Viking kind of day at that point. I have breakfast for dinner to look forward to tonight, which will make it all worth it. Also, I think I had the most brilliant idea of having a quiche for my birthday cake this year. You can still put candles in a quiche. I REALLY like this idea.

• Saw 168.6 this morning. This is just nutty. Tomorrow marks 2 weeks of Famine, and it’s absolutely time to start feasting. My Easy Strength and Mass Made Simple combo should be perfect, especially since I can see my schedule is already getting screwy. Fully intend to keep up the carnivore approach for this, so this means it’s time to really break out my inner-Conan. Meat off the bone as much as I can, and steaks and steaks and steaks. I’ve got a freezer full of ribs, steaks, pork shoulder, lamb, etc. Game, f**king, on.

[LoRez]

@T3hPwnisher

I’m so nauseas from ingesting so much phlegm through the day

That’s awful. I sympathize strongly with this. For over 20 years, that was the first couple hours of every morning for me: sinus drainage, coughing stuff up, nausea. Saw a lot of doctors, had a couple surgeries, and nothing worked. Finally found a really good Chinese Medicine herbalist a couple years ago and within a few months it was 98%+ better. Even managed to cure my impossible-to-cure “exercise induced asthma” as a side effect – no more inhalers while hiking or running. Made me a believer. (I’m still on the fence about acupuncture, but not the herbs.)

Hope this goes away quickly for you.

@T3hPwnisher

Definitely leading toward a Cimmerian themed story for my next run.

I was reading through the Viking story, and I thought it was a bit silly. But now that you mention Conan, I’m all in.

https://t-nation.com/t/grinding-flour-for-big-muscles/181820

[T3hPwnisher]

Holy cow what a callback there! Haha. And my wife called me her berserker this morning, so you can stuff your silly vikings! Haha. But Conan will definitely always be awesome.

[T3hPwnisher]

Oh my god dinner was fantastic and anabolic

My Valkyrie definitely took care of me after my journey to Valhalla this morning.

[simo74]

That looks almost as nice as the extra large pepperoni pizza i ate last night.

[T3hPwnisher]

It looks better

[simo74]

Yours was definitely better for you, LOL

[T3hPwnisher]

Better in total. Made lovingly by my Valkyrie. Nothing can top it.

[T3hPwnisher]

AM WORKOUT (0505 wake up via spouse’s alarm) FASTED

PLAGUE OF STRENGTH’S “FAMINE”: RAGNAROK IS HERE Week 2, Workout 3 (Final for Now) Squats

8 rounds EMOM of

• Odd minute: 4x225 SSB Front squats
• Even minute: 4x225 SSB squats
• Immediately afterward: 28x115 SSB front squats into 16x225 SSB squats

Die in battle

Get carried away by Valkries to Valhalla

5 standing ab wheels

BREAKFAST

2 mile walk in the rain

Notes:

• Took video. Upload issues: will post later.

• Woke up exhausted. Massive thunder and lightning storms through the night with the doggo in the bed meant very little sleep, which, combined with all the coughing I’m still doing, meant a rough evening. I’m also just plain dog-ass tired, to quote Ken Shamrock, after hitting 2 weeks of Famine. The system works: I am anatomy chart lean again and the lowest bodyweight I’ve seen in a LOOOOOOONG time. I am SO primed to grow. In turn, this was all I had in me this morning, so I gave it everything. You’ll see when I upload how I left nothing behind. I am so ready to get after some mass.

• Listening to Dan John’s latest podcast on my way to work and, honestly, my Easy Strength/MMS smash-up sounds 100% in line with his intent. Use ES to build strength, and the rest of your time to build whatever else needs building.

• Despite everything, my mental state could not be better. I am legit just so f**king happy and excited about so much, and especially so now that the food floodgates are open. I got SO much to cook and eat ahead of me, and so much living to do.

• Possible Tang Soo Do tonight. See how the weather holds up. Also Top Golf this afternoon. No idea if I’ll do my squats and push ups: don’t really care about them at this point.

• Edit: Oh yeah, forgot: got in an extra 2.5 mile walk with the wife and kiddo out in the sun yesterday, which helped overcome the awful morning walk.

[T3hPwnisher]

Plague of Strength's "Famine" Program: "Ragnarok Is Here" Week 2 Day 3 (Final for Now): Squats

[mr.v3lv3t]

@T3hPwnisher

I am legit just so f**king happy and excited about so much

Hell yeah brother, that’s the good shit right there.

[T3hPwnisher]

I totally scored when my work function did fajitas. I had 4 plates. Only took photos of 3. Ignore the veggies: I picked around them

Great time to be a carnivore

[T3hPwnisher]

Another weekend.

Slept hard until about 0630. The virus had a minor relapse yesterday and I was OUT. Upon waking, got in 200 squats and 200 push ups using a Tabata protocol.

Fantastic breakfast made by my Valkyrie

2 mile weighted vest walk w/50lb vest with my kiddo and doggo

Chores, picked up some Panda Express for lunch. Made rice out of egg whites

And into a rice bowl with the grilled teriyaki chicken

1 hour Podcast w/ @ChongLordUno Went amazing well. I’m excited for the release

20 minute workout: Viking thruster w/90lbs, then 3 burpee chins. Add a thruster each round. Got through 14 rounds

Simple Conditioning: 20 minute Viking Thruster w/90lbs and 3 burpee chins: add a thruster each round

Originally wanted to break out the smoker, but you can hear in the video the thunder storms that hit us, so instead my kid and I watched the history of KFC and Erik the Electric eat the entire KFC menu while we whipped up our own KFC knockoff to make the Colonel proud. REALLY wish I had a bucket for it

What we have there is air fried chicken thighs, coated with simply duck fat and salt, alongside some Costco “Bare” chicken patties, and, of course, chicken dinosaurs for the kiddo.

Tested out my meatsaw and vacuum sealer: my life has changed. Not pictured are the thick sirloin steaks I cut up out of a roast. A hand meat saw is a workout in and of itself! My shoulders were on fire.

And my new ring and wallet finally arrived…I am SUCH a fan of that wallet

Brunch tomorrow. Non-rampage, carnivore. Rampage will be on the 4th. No better way to celebrate my country.

[Burnsm]

Spent some time today going through your account! You rock for what you share and thank you for the ideas! I’m not much for forum talk but I really appreciate what you share and how it makes you feel! I need to step up!

[T3hPwnisher]

Food

Training

Dealer's Choice: "Chaos Is The Plan"

5 minute sloppy burpee chin blitz (54 total)

Explanations later

[T3hPwnisher]

@Burnsm Really awesome of you to read up, swing by and say all that dude! This community here has been awesome to me, so being able to return the favor is huge. I love that we can all help each other get better. Please keep in touch!

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Summary of yesterday

Got up at 0530. Wife set an early alarm to work on a masters paper. Used the opportunity to get in a hard workout with no real gameplan aside from just training my butt off before brunch so I could have the most anabolic brunch possible. Found out I had ZERO pull in me whatsoever during my warm-ups: gonna attribute it to my illness and that injury on my right lat starting to show itself again (feeling some clicks and pulls, most likely coinciding with reduced bodyweight meaning less supportive material around the injury site). Just played it by ear and did the following

CHAOS IS THE PLAN

Dealer's Choice: "Chaos Is The Plan"

(3) Mat pulls stripset
2x405+chains
AMRAP 315+chains
AMRAP w/rest pause 225+chains

IMMEDAITELY INTO

21-15-9 of burpees into chins in hands wide SSB squat of 135

IMMEDIATELY INTO

AMRAP 225+chains mat pull

As soon as I was done, my kid was awake, so to keep them from distracting the Mrs, we took the dog out for a 2+ mile walk.

Brunch was carnivore, which I loved. It was nice not to have to gorge myself “because”. Just loaded up on eggs, and then restricted bacon to 2-3 strips per trip to the buffet line and limited the breakfast sausage just to keep the fillers low. Also scrapped the tops off about 7 different slices of pizza to get in a bunch of cheese alongside various processed meats. Made sure to walk away satisfied but not overly stuffed.

Did chores for a few hours, came home, mowed the lawn and then immediately upon finishing hit up a 5 minute burpee chins blitz

5 minute sloppy burpee chin blitz (54 total)

Biggest issue was overcoming the coughing that kept hitting me. But was good to get in that micro workout. Nice to do these things because I want to rather than because I feel an obligation to.

Hung around until Mrs finished her paper, which put us in a state of a later dinner, so we went out to Texas Roadhouse to celebrate, I ordered the full rack of ribs and for my sides “2 side salads, in the same bowl, hold everything but the eggs”. Waiter HOOKED ME UP

And there were no survivors for the ribs

Also, while we were out, I bought the food for my next Rampage…life is different these days

I AM planning on adding alongside this some local honey, homemade sourdough, cornbread, and most likely a Finibar, as that worked out decently well last time.

I haven’t worn any sunblock this summer, and have an incredibly deep tan from all this time outside. Also, all my plantar warts have healed: something I just realized the other day. Really wild the impact of this nutritional change.

[LoRez]

I have a question not at all related to your current training or diet. How do you feel about direct neck training with respect to wrestling/martial arts/“fighting”? I don’t really have any plans here, but one of my adjunct goals with my current training is to build a better base to draw on in terms of strength and size to be applied in that direction, and some direct neck work is a consideration.