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

[T3hPwnisher]

Training Log: Entry 3015

AM WORKOUT (0430 natural wake up) FASTED

MESS Workout 16: Mass Made Simple Workout 8

MESS (Mass-Easy, Strength-Simple) Workout 16: Mass Made Simple Day 8

EASY STRENGTH WORK

Axle continental and press away/weighted chin superset
3x3x161
3x3x42.5lb

(3) Axle double overhand deficit deadlift
3x3x241+chains

Standing ab wheel
1x10

Reverse hyper
75x210

MASS MADE SIMPLE WORK

Complex A (row-clean-front squat-press-squat-good morning)
5x2 (135-145-150-155-160) 1 min rest
-Failed the clean on the final complex, went with zercher, rack, press-squat-gm

Buffalo Bar Squat
5x102
10x122
50x192 (end of program goal reached, now we go to next weight class)

50x192lb Buffalo Bar Squat from Dan John's "Mass Made Simple"

BREAKFAST

Walk w/dog and then lawncare

Notes:

• Victory accomplished at workout 8, so now it’s time to move up to the next weight class.

• I might start wearing a belt for the complexes so I can continental when the clean fails.

• Genuinely felt like racking at rep 10 of that squat set. It’s crazy how much deeper we can dig when we need to. Still dig how this is all beltless and stupid fatigued.

• I’ll write some more later I imagine. Crazy how having days off of work means less time.

[LoRez]

@T3hPwnisher

Still dig how this is all beltless

High bar squats without a belt. Olympic lifting shoes. Axle deadlifts without straps. It’s like you’re becoming mainstream.

Nice job on those squats. Nice job “leveling up”.

[T3hPwnisher]

@LoRez

It’s like you’re becoming mainstream.

Done all of that for quite a while; not quite sure what you mean. But I appreciate the accolades

[tlgains]

Good job on everything Pwn. I love it when you brag about your wins. A little bragging is always healthy and acceptable. You really enjoy what you to do by taking your time to type out your thoughts, that’s awesome.

[LoRez]

I know the last couple months you’ve been doing that for sure. Just thinking over a longer period.

I effectively disappeared for 7 years, so things change and my brain is still playing catchup.

But, back then, common controversial discussion topics:

• why you should always wear a belt vs belts will make you weak
• why you should use straps with an axle vs your grip strength will suffer
• why lowbar squats with flat shoes are better for building strength vs high bar olympic squats with shoes
• why round back good mornings won’t kill you vs well, yeah (I actually ran across a Q&A with Bill Star where he, too, was defending round-back good mornings)

(That phrasing might be a touch disingenuous, because you’ve never been prescriptive about what anyone else should do.)

Regarding the forums in general, a couple other themes surprise me too:

• lots of kettlebells, when they were formerly shunned as faddish and only used by “weak” people
• lots of conditioning/metcon type of work, when that was written off as being too much like crossfit
• the biggest change though has been the “tone”. Everyone’s friendly, encouraging, and non-critical. It’s really good to see.

[T3hPwnisher]

@LoRez

know the last couple months you’ve been doing that for sure

Years You are observing periodization in effect.

@tlgains thanks so much dude! You have much to celebrate as well

[T3hPwnisher]

Got in a 5.65 mile walk in the 110 heat index. Can’t get opportunities like that everyday

[simo74]

Nice work on that 50 repper, as someone who appreciates a good high rep squat set, that was a thing of beauty.

[T3hPwnisher]

@simo74 Much appreciated dude, especially from a high rep squat acolyte such as yourself.

---

Tang Soo Do was a decent workout tonight, especially after all that walking, but I’m really here for the food porn. Finally churned out some decent chaffles, and had smoked chicken and chaffle sandwiches as a result.

All a part of a smoked feast I whipped up earlier, with chicken and ribs for lunch.

[simo74]

@T3hPwnisher

high rep squat acolyte such as yourself.

I am doing more high rep deadlift these days, in readiness for my comp in late august. Maybe I will switch is some high rep squat again before the year is out.

[wiseman83]

It’s actually crazy how strong you can get fast when you just live in the kitchen.

I miss those days.

[T3hPwnisher]

Life is awesome. Time is short. Easy Strength is perfect here

MESS (Mass-Easy, Strength-Simple) Workout 17

[T3hPwnisher]

Write up for yesterday.

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Training Log: Entry 3016

AM WORKOUT (0615 wake up via alarm) FASTED

A lot of squats and push ups, followed by a 4 mile walk, then a full day of eating, walking, a slice of Cheesecake Factory Lo-licous cheesecake in the evening as part of a mini-carb up (10 days since my last one), and actually got in an Easy Strength workout before that.

PM WORKOUT (1830)

MESS Workout 16

MESS (Mass-Easy, Strength-Simple) Workout 17

Axle continental and press away/weighted chins
3x3x161
3x3x40lbs

(3) Axle deficit double overhand deadlift
3x3x251+ chains (lockout issues on second rep of first 2 sets)

Standing ab wheel
1x10

Keg shoulder carry while wearing chains
3 trips right shoulder, 3 left
1 trip right, 1 left

Notes:

• Didn’t plan to get this in at all today. It was a day of celebrating, but we had 20 mins of downtime so it fit my schedule perfectly.

• Need to get lighter on the deads. No point missing reps.

• Shoulder carries are baller. I need to do them more. It’s similar to a suitcase carry being a unilateral load, but allows for much greater poundages. I ended up clipping the chins together in the front, which helped keep them a little more stable.

• I underate quite a bit today. Was anticipating much more food. This may be a lighter weekend in general, but as long as performance goes well, I’m golden. Not sore from those squats either: that’s nuts.

[LoRez]

@T3hPwnisher

Not sore from those squats either: that’s nuts.

Do you think it might be because you’ve adapted to the 300 bodyweight squats?

---

I have an equipment/setup question. Looking for some ideas to set up an 18" deadlift off blocks. I only have about 1/3rd the mats I’d need, and anything I’d set those on (say, concrete blocks) seems like they could fail on me. I can set it up in a rack, but that’s not the same.

[BEAst_in_I]

@T3hPwnisher

Got in my push ups and squats while dinner cooked, and the Mrs and I got our third stripes in Tang Soo Do, so we’ll be able to test for brown belt in August. That’s a big milestone for us. Also, they announced the tournament schedule, and I actually might be able to make a strongman comp in Oct now. I just found one on 30 Sep that actually looks even better (looking your way there @BEAst_in_I ). I know I’m definitely a 181 these days at least, question of if I can actually put on any weight to fill OUT the weight class now.

I am probably out for competing (play it by ear with a hip injury), but will definitely come watch and hangout.

[T3hPwnisher]

@LoRez I imagine it extends beyond the daily squats. Regarding the equipment question: more stuff is needed. Either more mats or something you can put the mats on. Or dig a hole to pull from ala Bob Peoples/Paul Anderson

paul anderson squats two 55 gallon concrete barrels

@BEAst_in_I Sad to hear about the injury, but hopefully I’ll be able to see you.

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Quick sum of today: slept until 0600, got up, 300 squats and push ups, 5.65 mile walk (all fasted), fantastic breakfast, more living, lunch at a meixcan place where I ordered a 4 street taco combo (beef tongue and beef cheek) alongside a carne asada taco to keep it more pedestrian. Asked for meat only, tossed the shells

Got in a totally unplanned MESS Workout

MESS Workout 18, MMS workout 9

Axle clean and strict press/weighted chins
3x3x163.5 (misloaded a 2.5 on one side and 5 on the other)
3x3x45

(3) Axle deficit double overhand deadlift
3x3x231+chains

Standing ab wheel
1x10

Reverse hyper
75x230

MMS WORK

COMPLEX A
2x155 (totally missed press)
2x2x135 (1 min rests)

straight into squats

Buffalo Bar Squat
10x102
10x142
10x192
5x212
5x212
20x212

2.5 min rest for the final set, plate change for rest

Tang Soo Do coming up soon. Will detail more. 17k steps yesterday, already 17.5k today.

Made a pretty banging dinner with some smoked chicken breasts in an egg white wrap, egg whites, more chicken and some pork rinds.

[PowPowPunishment]

Beef tongue is amazing! Wish more restaurants served it besides taquerias here.

[T3hPwnisher]

Food porn dump

Training

GI Jane+Stoji WODs (100 burpee chins + 100 burpess)

Explanations later

[T3hPwnisher]

Quick sum:

0700 wake up, 200 squats and push ups, the amazing breakfast pictured

, then took dog for 2 mile walk while wearing 40lb weight vest,

“Viking Ninja” training with the kiddo (20 minutes total)
3 stations:

• Body Action System
• Nunchaku drill
• Ax throwing with farmer carry between throws (we got an at home plastic ax throwing set up from Costco, it’s awesome)

Rotate between stations each minute EMOM, but every 5th minute meet together for “shoulder tap sparring”: A recent Tang Soo Do drill we learned where the goal is to tap the shoulder of the other person without getting yourself tapped. Honestly a very solid drill. @whiplash1 , with you having a heavy bag now, you might dig something like this with your kid.

This was an absolute blast, my kid loved it too. They want to do it again. They asked “are YOUR workouts like this?” I paused and thought for a second: yeah actually.

Went out for lunch. It’s national chicken wing day here in the US, and Buffalo Wings and Rings was running a special of 99 cent wings. So, of course, I bought 20 of them. Ate 14. My guts were actually upset a lot today: I think I undercooked some of the chicken I made earlier in the week. But now I have some leftovers for lunches.

Came home, did that burpee chin workout.

GI Jane+Stoji WODs (100 burpee chins + 100 burpess)

Original plan was 20 minutes max, do 100 burpee chins, then see how far I get on burpees, but when I had 70 done at the 20 minute mark, I had to push for the end, meaning I did 2 WODs. How 'bout that workout @ChongLordUno ? Haha.

After that, immediately went on a 3 mile walk with the kiddo. Had some great talks about Spartans, Vikings, Ninja, Roman Soldiers, ancient religions, etc.

Got back, wife had finished up her masters paper, we went out, wasn’t particularly hunger, waited until I got home to whip up dinner in the air fryer: 3 beef rib fingers with some spray duck and salt alongside some egg whites

Tomorrow, brunch, training of some variety, and a carb up dinner.

[ChongLordUno]

Awesome mate

Absolutely smashed