all those forearm veins just popping!!! great work
2 Likes
What veins were popping ? All of them. LOL
@bigpappafrance @simo74 Thanks gents! Iām so veinā¦hah!
AM WORKOUT (0405 wake up via alarm) HEAVY sleep
MESS Workout 31
Axle Continental and Press away/weighted chin superset
3x3x156
3x3x45
(3) Axle Double Overhand Deficit Deadlift
3x3x246+chains
Standing Ab Wheel
1x10
100lb log carries while wearing 50lb weighted vest
3 trips
2x1 trip
30 minute conditioning circuit
AMRAP of
- 3 24kg KB āthrowsā
- 2 24kg devil presses
- 1 24kg Armor Building Complex
- 2 KB snatches per arm w/20kg bell
- 3 swings w/40kg bell
EMOM: 3 burpee chins
Got something like 6 or 7 rounds. It was misery: thatās what matters.
Conan Curls
Breakfast
Walk dog
Notes:
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Went to bed exhausted and woke up much the same. Definitely feeling the famine. It ends very soon. Really didnāt have much of a plan beyond the Easy Strength work, and am pretty pleased with what unfolded.
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The log carry was actually a little cheatish. The vest give me an additional locking point to secure the log for carries, so I wasnāt holding much weight in the arms. But it was still fatiguing.
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Really focused on moving the press quickly, since it was so light. Same with quick transitions.
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Tang Soo Do tonight. Need to figure out the way forward after this week ends. Lots of avenues for success: just a matter of taking the time to sit down and think āwhat now?ā
8 Likes
Is that music from the first Streets of Rage I hear in the background?
Yup.
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Great point! I think, very often, we have a tendency to stumble upon what works for us and then we change it because something else worked for someone else.
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Wow
I must have heard that all the way in Scotland
I wrote about it in the video game thread
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@TrainForPain Thanks man! Solipsism saves the day again! Haha. I can only ever speak to what works FOR me, but, in turn, I also allow myself to lean on alchemy vs science, saying āit doesnāt matter what the studies show: this works for MEā
@ChongLordUno It was a fantastic post you wrote too! So many iconic moments.
AM WORKOUT (0405 wake up via alarm)
MESS Workout 32: Easy Strength for Fat Loss w/carries
(3)Axle Double Overhand Deficit Deadlift/weighted chin superset
3x3x246+chains
3x3x45
Standing ab wheel
1x10
Axle continental and press away
3x3x156
156lb+chain Axle zercher carries while wearing 50lb vest
1.6 mile weighted vest walk w/50lb vest, doing 8 BW squats every block
Tabata push ups and squats upon returning home
Conan Curls
Breakfast
Walk dog
Notes:
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Still feeling wiped out. That 40 rep squat set took a lot out of my soul, but on top of that I think Mrs and I picked up a stomach bug, so that could be a factor. Keeping the āeverything elseā on the lighter side for now, sticking with weighted vest walking. Made it more a āfun runā with those squats every block, helped keep my heart rate up.
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That zercher carry was a fantastic ābad ideaā, and I think it actually helped knock a pinched nerve of mine back into alignment. Picking that weight up is VERY challenging, because the vest puts it so far out of alignment.
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I keep saying Iām going to do the full 40 days of Easy Strength, but I honestly might pull chalks on Friday. But thatās an āishā, as Iām thinking of keeping Easy Strength, but with new movements and new rep ranges. I donāt foresee anything miraculous happening in the span of 7 more workouts after Friday, and I feel like I may have reached the point of maximizing the benefits of the 3x3 approach (in truth, I think I hit that even earlier). Iāve got some good lessons learned to carry forward. I also have some awful plans for what my āeverything elseā will be. But thereās other things I may want to try as well: chaos is the plan.
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Tang Soo Do was a decent workout last night. I learned my new Hyung last week and we covered the new one steps yesterday.
6 Likes
My wife canāt differentiate my valid philosophical alignment from my narcissistic mental disorder. Then again, thatās likely me projecting my own thoughts onto a hypothetical entity.
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I was actually thinking through this last night.
In theory-land, autoregulating using triples seems to average an ideal intensity/%RM level for strength gains. But, that leaves you doing triples, and only triples. Not enough different rep ranges to keep driving adaptation, like you said.
Even Easier Strength is one alternative, for sure.
What I was also looking at was how to use alternate ranges like 2x5 and 5x2.
One idea: flip a coin to see if itās a 3x3 day or not. If it is, do 3x3. If itās not a 3x3 day, you just rotate through a pattern of: 5 doubles, 5 doubles, 2x5. Autoregulate the weights.
Comparable volume and intensity as the 3x3s, but with continued random variation of the rep range.
I like Danās method of going by feel myself. Itās what drew me to the program.
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At the time it would have just been basic french and italian spices. Salt, pepper, basil, oregano, rosemary, thyme, parsley, marjoram, tarragon. Maybe not even that many.
When I figured it out, pork chops cooked in butter, sprinkled with salt, pepper and savory (the herb), was one of my go-tos for many years. (Basically until I started eating with my wife, who doesnāt eat dairy.)
Iām fully convinced that spices and herbs can affect appetite, but I really donāt think the effect is that significant when using ānormalā quantities of seasoning. Well, in western cuisine.
Appetite for sure, but also response to food in general as well, to include how our body absorbs/digests it. I am very big on avoiding seasonings these days for that purpose.
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AM WORKOUT (0435 wake up via alarm), slept in, feeling it
MESS WORKOUT 33
Axle continental and press away/weighted chins superset
3x3x156
3x3x40
(3) Axle double overhand deficit deadlift
3x3x235+chains
Standing ab wheel
1x10
Breathing Squats w/pullovers
7x275 (off camera)
2 min rest
31x225
Breakfast
Walk with dog while wearing 50lb vest
Notes:
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Stomach bug is really kicking my butt. I was passing out on the couch around 2000 last night. I got to bed early and slept in before training, and really just didnāt have anything in me for that topset of breathing squats. I went for broke with 225 to make up for it. That may be a new way forward, as I can easily see Easy Strength and Super Squats blending together here similar to what I did with Mass Made Simple, but I think Iām done with this iteration of Easy Strength. I am just feeling done, and like something needs to change. Might also be a great time to test out āChaos is the Plan: The Planā. I have my first of 2 competitions coming up in 5 weeks, so vectoring my training toward that wouldnāt be a terrible idea. Iāve also got an idea of Deep Water using my next squat style and perhaps axle deads or trap bar pulls. Itās also the start of my Feast phase, so I could just do the Feast program. And then thereās new/untested programs as well (Juggeryoke, among others).
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I skipped out on swings/carries today, to allow for more energy on the squats. Throw me in Easy Strength jail.
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Mass Made Simple definitely prepped me well for breathing squats. I felt like I was ādoneā at rep 20, and just kept finding more as I dug for it. I honestly think I could have gotten 1 more if I went for it, but it became a question of what was I going to get from it. Iāll see how my recovery from this goes.
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Tang Soo Do tonight.
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Had a med appointment this morning, and clocked in a 121/60 bloodpressure and a 41bpm heart rate. Thatās pretty clutch.
8 Likes
YouTube no longer plays on my Chrome browser any more, but the thumbnail on that looks like youāre absolutely burying those squats. Nicely done dude!
1 Like
Quick summary of the day
Woke up at 0730, 200 push ups and 150 squats, amazing breakfast, mowed the lawn for 90 minutes, highest heat day of the year today with a 116 heat index, knocked out some keg carries and push ups/squats every 30 minutes of mowing, as that was when I was reloading/playing around with the smoker while I mowed.
Once mowing was over, I did that 5 min burpee chin workout. Thatās some sort of new record.
Lunch was one of those chicken thighs, a wing and a medium Panda Express Teriyaki chicken. Went for a 4.5 mile walk in the heat/sun afterwards, got home, had dinner at that burger spot and, along with those 4 burger patties had what was left of my kidās double cheese burger (maybe another 1/5 of a patty total). I had my burgers cooked medium well and it was absolutely fantastic. Was treating them like steaks.
Great day of basic physical activity and movement, along with anabolic food.
6 Likes
What is the Feast program?
@mr.v3lv3t Thanks so much man! Itās been wild finding that depth.
@meyman3 Feast is part of the Feast, Famine and Ferocity diet by Jamie Lewis. Itās a heavier, low rep program to contrast Famineās higher reps.