damn that was some report. Nice write up Pwn
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@mr.v3lv3t and @simo74 Thanks gents!
AM WORKOUT (0435 wake up via alarm, short night of sleep) FASTED
MESS Workout 22: Conditioning
Axle continental and press away/weighted chin superset
3x3x156
3x3x40
(3) Axle double overhand deficit deadlift
3x3x231+chains
Standing ab wheel
1x10
Multiple trips carrying a circus dumbbell while wearing chains
CONDITIONING
3 ladders up to 5 of
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CDB goblet squat
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Burpee chin
Accomplished within 15 minutes
BREAKFAST
Walked dog
Notes:
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Got a short night of sleep and woke up pretty exhausted, so made this a REAL âEasy Strengthâ workout. Tomorrow is MMS day, so be good to come into it a bit more recovered.
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Time is short, maybe more details later.
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AM WORKOUT (0407 wake up via alarm) FASTED
MESS (Mass Easy/Strength Simple) Workout 22: Mass Made Simple Workout 11
EASY STRENGTH WORK
Axle continental and press away/weighted chin superset
3x3x171
3x3x45
(3) Axle Double Overhand Deficit Deadlift
3x3x246+chains
Standing ab wheel
1x10
Reverse hyper
75x235
MASS MADE SIMPLE WORK
Complex A (row-clean-press-squat-good morning)
5x145
2x5x135
1 min rest between complexes, many failures on pressing
Buffalo bar squat
10x102
5x112
10x192
212 âto 50â
27+8+7+8 (12 deep breaths between attempts)
Breakfast
Walk w/dog
Notes:
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Didnât log it yesterday, but after dinner got in a 4 mile run and 1.5 mile walk with the Mrs. Totally unplanned, but Chaos is the plan. Came into this fatigued, but had a solid enough meal the evening before that I was feeling mighty, so the press, chin, deadlift and reverse hyper were strong. Complexes fell apart. I am not eating enough in general, and the complexes are where that comes through, because Iâm not progressing on them in the manner prescribed. The clean is ultimately my downfall on these. Thereâs actually a weightlifting gym not too far from my home, when life settles down, I might invest in some private lessons to learn the basics of the movement. OR I may re-run this program using a different complex, or a different implement. No shortage of avenues for success here.
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Really digging how fast Iâm getting on my continentals. This consistent practice is paying off.
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Major victory on the squat today. 25 was the goal, 27 a bonus, and getting the whole thing done in 1 fewer set a significant win. Also less time spent feeling sorry for myself between attempts: 12 breaths and get after it.
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Iâm testing for brown belt in Tang Soo Do tomorrow, and demonstrating my âcreativity hyungâ tonight in class. I call it âFight in a phoneboothâ: all short range attacks like elbows and knees. Really, itâs Muay Thai done in a Tang Soo Do dobak.
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You will do great, now go and earn that belt!
Looking forward to the testing write-up if you have one in store. Thatâs awesome youâve come so far in Tang Soo Do.
@tlgains and @PowPowPunishment Appreciate it gents. I may do a full write-up, but the belt is earned. Iâll be receiving it at my next class. It was a 2 hour test, physically exhausting, and I got to do 2 pretty cool board breaks. Also got in my squats, push ups and a 3 mile walk today.
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Hey Pwn, do actively work on your mobility and flexibility for the sake of Tang Soo Doo?
In my mind if I were to imagine any old regular gym goer practicing martial arts, they would be stiff as a board, especially for kicks.
The opposite; I got hurt real bad when I brought stretching back so I stopped
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Great work!
Did you hear the voice of James Earl Jones as you threw that Ridge Hand?
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@FlatsFarmer Thanks man! Oh my god is that a âBest of the Bestâ reference?!
Thereâs SO much to post. Not enough time. Been an active day, scored on some pork ribs that Iâve got all vacuum sealed, got in my requisite physical activity and this really brutal workout
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AM WORKOUT (0406 wake up via alarm) FASTED
MESS (Mass Easy/Strength Simple Workout 22: Mass Made Simple Workout 12
EASY STRENGTH WORK
Axle continental and press away/weighted chin
3x3x166
3x3x40
(3) Axle deficit double overhand deadlift
3x3x246+chains
Standing ab wheel
1x10
Reverse hyper
75x240
MASS MADE SIMPLE WORK
Complex A (row-clean-front squat-press-squat-good morning)
3x3x145 (1 min rest)
Buffalo bar Squat
10x102
5x142
55x192 (5 rep PR)
9 mins of assistance work (conan curls, lateral raises, pull aparts and pressdowns)
Breakfast
2 mile walk w/dog
Notes:
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I wasnât feeling the strongest this morning, so I kept things on the lighter side for the Easy Strength work, which is pretty awesome when I think of how my âlighter sideâ work these days is so much heavier than what I started with. In particular, I focused on really getting that continental moving quickly and without drama. In general, this program has been absolutely stellar for my pressing, and it might be something I steal in the future irrespective of whatever else I do. âTo press a lot, you must press a lotâ. It still holds true.
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Last nightâs carb up meal was rigatoni casserole and some absolutely baller chocolate cookies with mint chips. The former is a family recipe that my mom passed on to my wife, and that was just awesome, because it filled up my body and my soul.
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That was just the fuel I needed for that squat set too. Iâm still working up a weight class per the bookâs RX. This WOULD have been 135lbs, but Iâve already met the goal for my weight class if hitting bodyweight (and then some) for 50, so I went with the RX for the next class, which was this weight âto 50â, and I went beyond. Once again, felt like quitting at rep 10. It doesnât get better: I just get better at dealing with the suck.
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The complexes were perfectly dialed in for weight and rest.
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Glad I got in that assistance work. I keep forgetting to do it.
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Going off appetite cues today with a protein sparring modified fast. Not really hungry. I reached satiety pretty early in last nightâs meal as well. I am dealing with a minor annoying illness which seems to be causing some fatigue, but no real other symptoms. Itâs been pretty awesome to be able to listen to my body.
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Honestly man is there anything that this man cannot do ???
Iâm welling up here
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No better âcoming of ageâ film out there than Terminator 2. If âCatcher in the Ryeâ was re-written, itâd be Terminator 2.
As Iâm fielding some questions on some carnivore diet facebook groups, I realize what appeals to me about this approach to eating: itâs total high speed/low drag. âEat meat and eggs when hungry until no longer hungryâ. And then I think about pairing that with my go-to advice for improving size, strength and conditioning: âPick something up off the floor and put it over your headâ. And with that, I feel like Iâve written an e-book in 2 sentences.
But seriously, just like Dan John and Pavel, itâs crazy how we can say so much in so little. Thereâs no perfect diet, sure, but man, if everyone ate JUST meat and eggs when hungry until not, think of all the junk theyâre NOT eating, all the damage theyâre NOT doing, all the good stuff theyâre putting into their body (protein and monounsaturated fats). For gaps, thereâs always SuperFood, ElitePro Minerals, Flameout, etc, but as far as building a diet foundation: you could do far worse, and this doesnât require a sliderule and degree from Harvard to figure out (although I AM shocked at how many people donât seem to know what is an animal vs a plantâŠ)
And then thereâs learning about hunger cues: not eating based on a schedule but because weâre hungry, and then eating until weâre not (not until weâre âfullâ, not until thereâs no more food on the plate, just because weâre not hungry). We also get to learn about the difference between âhungryâ and âboredâ. When ALL weâre eating is meat and eggs, if weâre hungry: weâll eat it. If weâre not, we wonât. Caveat: there would be no sauces or seasonings, outside of salt. If we have to trick ourselves into eating the food, we arenât hungry.
And then the training. Man, that just says it all. Much l like how the food is âwhen hungry, until notâ, the pick the thing up and put it over your head can be âDo it until you canât, wait until you can again, then do it againâ. That answers the question about sets and reps. And if people REALLY want an answer, we could prescribe a time limit. And as I wrote that, I thought âhow about a âper weekâ time limit?â That would REALLY streamline things. An hour a day, 3x a week is a very standard amount of âaverage humanâ training, so say we do that. 180 minutes. Split it up however you want now. You wanna train 7 days a week? Great: 25 minutes a day. Dan John would be proud. Can only train twice a week? 90 minutes each time. Man: imagine how goddamn strong you would get if, twice a week, you spent 90 minutes putting something over your head? That is a SCARY motherf**ker: especially if, after those 90 minutes, he puts away a dozen eggs and some steaks or ribs.
And hey, if we wanna add 1 more sentence, letâs do this.
âEat meat and eggs when hungry until not. For 180 minutes a week, pick something up off the floor and put it over your head. Do not have the same meal/workout twice in a rowâ
Forced variety/periodization. Donât eat ONLY ground beef and eggs for every single meal: one meal, yes, the next steak and eggs (and hey, maybe chicken eggs for one meal and duck eggs for another, we can switch that up too), then ribs and eggs, pork chops and eggs, salmon and eggs, etc. For the workout, if ALL we have is a barbell, weâll change the weights OR the way we got it over our head (snatch vs press), but if we have multiple objects, the world is our oyster. Kegs, stones, logs, sandbags, etc etc.
The nutritional variety will cover our nutrient bases. The implement/movement variety will cover our imbalances. In 3 sentences, we have solved the crisis of âhow do we eat and train?â
I honestly want to give this some wheels. I think Iâm onto something.
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Velocity diet killed âscheduled hungerâ for me. I used to not be able to skip any meal if I wasnât hungry (knew I would be hungry later so might as well eat when I had the opportunity). Now I can eat one big meal and not feel the need to eat more that day.
I love the attitude here and have come to similar conclusions working out at home this year with KBs, rings, bands. Rarely do my lifting sessions take >30 mins and I have been getting some of the best results I have had in years simply because ease of access is making me more consistent in picking stuff up over and over.
I have been taking one packet of LMNT with my creatine dose and Superfood every morning and I have an almost constant half pump. I have also noticed my blood sugar has been considerably lower since that change while not really modifying my diet. I think itâs helping transport glycogen to where it needs to be instead of sticking around in my bloodstream.
I think so too. We (the fitness community) have greatly over-complicated things in recent years, where for most people your 2-3 sentence description would work wonders.
Maybe add âGo for a 30 minute walk as often as possibleâ.
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The walk! Oh how true: my biggest issue is Iâve really embraced Jamie Lewisâ there in that walking isnât a workout, âitâs part of being a humanâ, haha. But youâre absolutely spot on: going for a daily walk is one of the most valuable practices Iâve adopted recently, and everyone should absolutely do that. I like Stan Efferdingâs idea of the 10 minute walk after meals, given the immense benefits that have been demonstrated there, and Jamieâs prescription of 2 miles a day minimum has carried me well. And then Dan John has a great one in âEasy Strength for Fat Lossâ which is âput the weight down and go for a walkâ. Danâs approach also works because you train for an hour: however much time you spent lifting, spent the rest of the hour walking.
Fantastic point on the Velocity Diet as well. And ALSO a valuable lesson on hunger vs boredom. When all you âgetâ to eat is a protein shake, you quickly learn what real hunger feels like. Also solid observation electrolytes, especially so with a lower carb intake. I train fasted, but I DO have a âsupershakeâ before training composed of electrolytes, creatine, superfood, ACV and metamucil, along with a Flameout, Rez-V and Micellar Curcumin.
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Yeah, since I am on insulin I have to take some carbs before or immediately after working out to avoid a hypo condition. Usually something as simple as a banana does the trick.
Itâs crazy how much the body doesnât need compared to what we are told it needs.
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Absolutely. That was another big lesson I learned from the Velocity Diet. I used to have a MASSIVE post training breakfast AND a massive pre-bed meal, because I was convinced I needed those calories to recover and those same calories to sleep through the night. Cutting both of those meals down to a single shake and seeing BETTER results helped me get on board 'high speed/low drag". Although Iâll also say that a middle of the night shake has been a great gamechanger for me.
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