Local mexican spot hooked me up when I asked for tacos with no tortilla
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Absolute savage, Iâve been doing 10/1, 9/2, 8/3 etc on burpee chins for my warm ups, 10 mins gets me 55, 56 in 5 mins, whilst ill, top effort.
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@alex_uk Thanks so much man! And good to see you posting.
Ok, first: my dad has lost 28lbs since 13 Jun. Thatâs just incredible. He switched to a low carb/ketogenic diet based off my influence. Heâs also hooked on piedmontese grassfed steak.
I need to comment on how awesome having a resting heart rate of 41bpm is when itâs not even a âtrue restingâ heart rate. My blood pressure is outstanding, my test levels came back 130 points higher than they measured in Dec (still middle range at 550-ish, but thatâs an excellent place to be in, and over 11 times better than when I started this), my bodyfat is low and my energy and digestion is excellent. I have a sneak suspicion my LDL is going to be nutty come my next labs, but for all intents, I am absolutely healthy.
In-laws left this morning. Mrs and I slept until 0745ish (my sleep is pretty awesome these days, and my caffeine is way down), got up, 100 push ups and squats, got in an amazing breakfast, took the dog for a walk while I work a 50lb vest (did 10 burpees beforehand to get heart rate up), chores, wonderful Mexican lunch, then this 10 minute workout
EMOM
1 SoS to shoulder
2 rounds of:
5 prisoner squats
5 push ups
3 chins
Until you get beat by the clock
Dropped kid off at sports practice, got in a 2.15 mile walk while talking with my dad, came home to an awesome dinner of âFarmerâs Hotdishâ, passed on from my wifeâs grandma to her mom to her, which is a noodle and ground beef based casserole dish. We used ground bison and grassfed new zealand cheddar, which was baller. Also homemade cookies and banana bread for dessert.
I have caught myself backsliding with artificial flavors again, so Iâm cutting them out of my life again. Animals are delicious. They need no apology.
I have decided to do Jamie Lewisâ âJuggeryokeâ program leading up to my competition, meaning I am stopping Easy Strength 7 workouts early. I learned a lot from it, I will come back to it, it was exactly what I needed when I needed it, but right now Juggeryoke suits what I need and when I need it perfectly. Workout starts tomorrow.
My brain is on fire, I have so much more I want to write, but time is short. Life is amazing, and Chaos is the plan.
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This is awesome
This is even better.
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I am super interested to see how this comes back too! Maybe see if theyâll run an LDL subtype test if it comes back all wacky - just to see if itâs the âgood LDLâ and not the bad. Iâm also interested to see where your triglycerides come back at too. This is a great little experiment and will be super helpful in mapping the best path forward for your long-term health.
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@simo74 Thanks so much in both regards dude! I am so proud of my dad, and struggling SO hard to not just totally overwhelm him with so much nutritional nerdery, haha. I REALLY wanna get him on Easy Strength, and I even left behind some kettlebells at their house that he could use, but itâs too early.
@QuadQueen I have to wonder if youâve been reading my log while partially covering your eyes, like someone watching a horror film, haha, but Iâm always so glad to have you in my corner. My triglycerides have always been in a really good place, so it would be interesting if that changed. Even when I was a fast food junkie, they were around 50-60, and when Iâm âhealthyâ I get them around 30. I am super curious as well though.
AM WORKOUT (0405 wake up via alarm)
JAMIE LEWISâ/PLAGUE OF STRENGTHâS âJUGGERYOKEâ PROGRAM Week 1, Day 1: Press and Front Squat
Log clean and push press away (2 min rest max)
9x3x150
1x5x150
BETWEEN SETS
Weighted chins/band pull aparts (odd sets chins, even sets pull aparts)
2x3x45
3x3x40
5x20 pulll aparts
Front squats to straps (2 min rest max)
9x3x185
6x185
20 band pull aparts between sets
Weighted dips/hanging leg raise superset
5x3x105
5xAMRAP w/10 lat shrugs at end of set
100 bodyweight squats off camera
Breakfast
Walk w/dog
Notes:
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Iâve officially ended Easy Strength early, so yaâll can throw me in Dan John jail for failing to stick with the planâŠexcept Chaos is the plan, so I win again! That said, I really appreciated Easy Strength for what it was, and in todayâs workout I was already seeing the benefit of my time with it. My body was 100% recharged, ready to fire, feeling primed and strong AND I had a fairly good understanding of my abilities coming into this program. I started this one on the lighter side, ala Jim Wendlerâs constant recommendations for his own programs, and will have some room to grow into it (hey, Stuart McRobert has said that tooâŠand John McCallumâŠand Randall Strossen).
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Zero blackout issues on the log. Wonder if I had the right combination of carbs and food in my weekly carb-up leading up to this. In that regard, I woke up looking like I was carved out of marble this morning. âTrust the processâ is SO hard, but it works, because all day yesterday I was absolutely completely and totally flat. I was as far removed from carbs as I get AND dealing with that minor stomach bug through the week, and it showed. But thatâs whatâs pretty cool about being this lean AND having such a limited diet: Iâm super in-tune with my body now, and I can visible observe the effects of decisions and internal processes. This is the third time Iâve noted that, when Iâm experiencing some sort of illness, my body holds onto water/fluid. My abs become bleary and my vascularity reduces. A sign of health, in turn, is when these things return. I have to caution myself, in turn, not to read incorrectly into these signs and instead continue to learn FURTHER into the plan. If I decide to panic and start slashing calories and dietary fat to âcourse correctâ, Iâll deprive myself of the very nutrition I need to recover. If I decide to skip the carb-up because Iâm âgetting softâ, I wonât be able to actually make use of the metabolic reset or ketogentic cycling that has been so successful. Trust the plan.
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In THAT regard, I am happy I threw out my artificial flavors. I was going right down a bad path again. Bought a Waldenâs Farm Peanut Butter spread and Maple Walnut syrup, and was using them to add a flavor/texture to my egg whites, since I was rationing my protein powder. The ingredients reads like science fiction, and I was moving away from one of the core things Iâve been saying this whole time: meat and eggs are delicious. And they really are. They need no apology. Meanwhile, putting that junk in my guts and body wasnât going to do me any favors.
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Ok, back to the training: getting this knocked out in an hour is solid. Iâm happy I was able to carry the lessons Iâve learned from Feast and Famine into this. Unique to this one is Jamie explicitly says a belt will NOT be worn through this trainingâŠso I wonât. No, the strongman belt doesnât count: donât be stupid. That simply keeps the log from slipping on my stomach during the clean. I also took my front squat stance in compared to previous iterations. On final sets I pushed max reps to give me an idea of how much room I had to grow over the course of the program. The band pull aparts are NOT a part of the program, but Iâm doing them because I canât just rest for 2 minutes AND I havenât done a fair volume of them in a while, so itâs time to bring them back. They should totally fit within the realm of âJuggeryokeâ, and continue to build up the base of my yoke.
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Love that this program includes lat shrugs. I gotta crack open my shrug book again and see what Paul had to say about them while hanging from a bar.
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Iâm excited to train. Thatâs a good thing. Going to keep up the 300 push ups and squats, and Jamie prescribes more mandatory walking with this program like previous ones, so thatâs going to stay as well. Iâll be deviating by using the trap bar a fair amount here, since I have a max trap bar pull coming up and itâd be good to get familiar with that implement. Iâll make a few other changes as well, but ultimately I picked this program because it was very different from Easy Strength and will force me to do things I wonât normally do, which is how we grow. It also times well with my current nutrition being âfeastâ, of which I plan to take full advantage.
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The short answer is yes. Most assuredly, yes. lol
Always!
I will be anxiously awaiting the results. Iâve seen these things go both ways, so it will be super interesting to see how you respond!
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@QuadQueen Thanks so much! I am curious if I managed to find the balance on this. I am just happy to have a MUCH better doctor this time around.
AM WORKOUT (0535 wake up via alarm, day off work, slept in)
JAMIE LEWISâ/PLAGUE OF STRENGTHâS âJUGGERYOKEâ PROGRAM Week 1, Day 2: Bodyweight and Arms
20 minutes of burpee chins, but EMOM do 1 standing ab wheel roll out
- 103 BCs total
5x3 hammer curls
4xAMRAP hanging leg raises w/10 lat shrugs
Supposed to do 5 leg raises and 5x3 skull crushers, but needed to get the kid dropped off at school
Breakfast
1.5 mile walk with dog
Drop dog off at home, go on a 5.5 mile (7 miles total)
Notes:
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I have days off I need to burn before the end of the fiscal year, so Iâm taking today and Thursday off. Weather is nice, I like walking, so Iâm doing a lot of it, getting out in the sun and getting my vitamin D. This is a sneak peak of how Iâd love to retire. Morning conditioning style workout, light breakfast, lotta walking. Hard to beat that.
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Tried to focus on getting a good squat and push up each rep of the BC, vs trying to blitz through it. Jamie says to just spend 20 minutes moving non-stop, and this seemed like a solid strategy. I know first hand that I will meander if Iâm just doing BCs for long durations, so I throw in those âcatfishâ ab wheels EMOM to get me back on target.
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I might get those skull crushers in today, but I wonât sweat it if I donât. Iâve had a good amount of activity for the day. Looking forward to making some surf and turf for dinner (local Iowa ribeye and some mahi mahi) and just recharging.
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Ok, this is a fantastic carnivore gaining lunch
And actually, somehow, this became a poultry week for me. Just like steak and eggs week: these things just happen. We did a turkey breast last night (paired with egg whites), this is 2 smoked chicken thighs and 2 smoked wings with egg whites and whole eggs (delicious, ironic and cruel) with some grassfed sour cream, tomorrow is leftover turkey breast for dinner (planning on making a turkey bacon wrap with cheese there) with a repeat of this for lunch, Thursday will be turkey breast omelets (more fowl and eggs!) and repeat lunch, Friday might get a little more interesting, and on Sunday Iâm taking my kid to the renaissance fair where I will absolutely have a turkey drumstick, and then fried chicken family dinner.
Which of course means, when all this is over: red meat to balance out! I actually have a 4lb leg of lamb I got from Costco on sale that needs cooking up, so I think that settles lunches for next week too.
Man I love eating this way.
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AM WORKOUT (0415 wake up via alarm)
JAMIE LEWISâ/PLAGUE OF STRENGTHâS âJUGGERYOKEâ Week 1, Workout 3: Bench and Squats
Trap bar high pull/(3)Incline Bench SUPERSET (2 min max rest)
1x6x135
1x6x145
4x5x155 (realized it was 6 sets of 5 vs 5 sets of 6)
2x6x155
4x5x155
Flat bench(pause)/standing ab wheel/pull apart giant set (2 min max rest)
6x1x225
5x5
5x10
Flat bench (touch and go)
17x135
13-14x135
Buffalo Bar Squats
3 minutes of 135lbs (40 reps total)
1 min rest
3 minutes of 135lbs (35 reps)
90 push ups
BREAKFAST
Walk w/dog
Notes:
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Program deviation here: trap bar high pulls. RX is simply high pulls, but I have a max trap bar event coming up, so familiarity with the implement is nice, and Paul Kelso vouched for this movement, and Paul is a patron saint of lifting, so I have him watching over me here. I went too light, but toward the end I was huffing. I think Iâll start from the floor each pull next time, just to get in some rep practice there. I can see the potential for building the yoke here. On that note, I realize I should get back into direct neck training to really drive home this âJuggeryokeâ protocol. Letâs make that a thing.
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Shouldnât at all be shocked by the state of my benching after so much time spent not doing any sort of horizontal pressing with significant weight. It is wild to think I was DB benching in the 100s on an incline while I was running Super Squats, but I was legit 35-40lbs heavier back then. Have to adjust to this ânewâ body. I DO appreciate doing the heavy benching AFTER the incline benching, as it allows me to get out of my own head.
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The pull aparts are my own throw in.
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Iâm sure that 3 minutes of pure squatting would normally be absolute hell, but coming at this out of Mass Made Simple, itâs funny how itâs more like the briar patch for me. So now what I can do is instead have a specific mark to beat. I got 75 reps done in 7 total minutes. I can reduce the rest time between, or just push to squat without break as much as I can in those 3 minutes. I dig that.
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Weâre supposed to hit a record high in temps today. Yesterday, I went for a 10 minute walk after dinner and was drenched by the time I was done. Weâre supposed to do Tang Soo Do tonight, but we may wave off because of the heat. I made sure to get in the walk while it was still cool.
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Weighed in at 167.4 this morning. The Feast and Famine protocol is just so damn effective, but itâs also SUCH a mindscrew. I was gaining during the Famine, and I imagine a fair amount of that was inflammation due to illness and also just holding onto fluids as the weather/temps changed and hydration became so important. Now Iâm eating a ton and seeing the weight drop and leanness shine through. I also imagine Iâm pretty damn dehydrated with the heat and the walking, but still, what an awesome place to be in right now: time for more food! Iâm going to be so underweight for my comp.
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Iâm just gonna leave this hereâŠ
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Holy Pwnoli
Get on the stage and pose.
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You are now a full size human smaller (and stronger) than meâŠ
Totally not jealous of your strength to weight ratio 
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@QuadQueen Much thanks! Really dig that company. I still use the OG wraps, and my âcheatâ is the cinnamon wraps. I made a turkey bacon swiss (raw cheese) sandwich last night with grassfed sour cream in place of mayo using the wraps as bread. It was fantastic. And with the cinnamon ones, I put in some grassfed cottage cheese and treat it like crepes.
@tlgains I really appreciate the sentiment behind that comment, but you and I have previously discussed why bodybuilding isnât in the cards for me.
@cyclonengineer Thanks so much man! If itâs any consolation, the grass is always greener. As much as I am loving how I eat and live these days, in my heart (which Iâve been told resembles a basketball stuffed with ricotta cheese) Iâll always be a 308lb powerlifter.
AM WORKOUT (0507 wake up via alarm, day off work)
JUGGERYOKE Week 1, Workout 4: Arms
Axle skullcrusher/reverse curl superset
9x10x53lbs
1x20x53
10 pull aparts between supersets
1x10 Standing ab wheel
Neck harness
BREAKFAST
Walk with dog
Notes:
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@TrainForPain this is your kinda day! Arms and 90s video game techno music with a 90s X-Men headband! All I needed to complete it was a fannypack.
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Ran this quicker than prescribed, threw in the pull aparts, cut short the ab work. Day off: slept in and took the time I had. Honestly, this day fell pretty flat for me. Not much of a pump in the arms. Itâs a good recovery day between hard sessions, but I feel like I might play around with this a bit more to meet intent. Ultimately, the goal of Juggeryoke is to get jacked arms, shoulders and traps, and I feel like I know how to get a better pump.
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Was good to break out the neck harness again. Definitely something Iâve been missing.
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Will get in some more activity later today. Most likely a walk out in the heat, but I might do a little loading/carrying before that to get the heart rate up.
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Says this but still looks absolutely massive. Goals ASF
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Thanks for that man! Being lean helps, but I just wasnât feeling the bloodflow/swelling in the muscle that I was going for. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. Iâm thinking bands/chains may help. Jamie wants the same weight to be used for the skull crushers and the curls, which makes sense from a superset standpoint, but I have enough toys that I think I can set up a situation where I can still move rapidly between the movements and meet the goal.
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You might need to walk through a doorway sideways if thatâs the case!
Started using a longer rope for pushdowns and it made all the difference for me!
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Got in an hour of walking outside in the sun. Before the walk, I took my 100lb keg for a quick shoulder run to get the heart rate up. At the 50 minutes mark, I did this 10 minute conditioning workout
100lb keg, 20 push ups, 20 prisoner squats.
As many rounds as possible of
Shoulder carry
Push ups
Squats
Lateral carry
Load
Time ran out on the 6th
10 min walk cooldown, then a fantastic carnivore gaining lunch of 1 smoked chicken thigh, 2 smoked wings, a slab of turkey breast covered in grassfed sour cream and some pork rinds
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Theyâve made a comeback, but my daughter calls them âsling bagsâ and wears them wrong - thatâs how sheâs cool instead of old!
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