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

Training Training Logs
3738

Getting around to responses and thoughts.

First, I forgot to log the actual workout from yesterday

1-2-3-4-5-4-3-2-1-2-3-4-5 of trap bar pulls w/265, 3 burpee chins between rounds, for 10 minute workout

@PowPowPunishment Always high praise coming from you dude! I always dug how you and I were yin and yang. You were always the explosive dude and I was the grinder, and, in turn, game recognizing game was big.

@bigpappafrance Much appreciated! I’m trying to be less Cyclops and more Colossus these days. As a kid, one of the things I always dug about Colossus was that even in his NON-mutated state, he was an absolute handful

image

@alex_uk Thanks man! It got SO many compliments, haha.

Yesterday was supposed to be my carb-up day, but as you saw: I took our farm haul and made deer burgers. Since family was in town, we called an audible on dinner and did a burger night, and I HAD the potential to eat some taters tots and burger buns, and I just plain didn’t want to. And after enough contemplation, I figured it out: I’m unwilling to make MYSELF carbs to eat. It feels like filling up my own lethal injection needle. As much as I intellectually understand the benefits of a carb load-up, my survival lizard brain just will NOT allow me to make myself my own poison to eat. If my wife makes it for me, there is love in the creation of it, and it heals on a social and spiritual level alongside physically, but me making it for myself just feels like all sorts of self-indulging sin when I could easily make ANYTHING else that is “right”.

I’m not at all restricted when eating carnivore. The total opposite. It’s exactly HOW I want to eat. Going against it goes against my nature. And since I was the cook last night, that’s what happened.

So all that said, I’m gonna be a little flat this week until I get to some carbs again. But that’s ok, because Chaos is the plan.

6 Likes
3739

Training Log: Entry 3037

AM WORKOUT (0740 workout, slept in until 0550, continued the fast to the workout, adjusting for family in town/departing today)

JUGGERYOKE Week 2, Workout 2* (performed out of order to better fit schedule, workout 1 tomorrow)

20 minutes of burpee chins w/EMOM ab wheel rollout (121 BCs total, 18 rep PR from last time)

Mow lawn for 1 hr and 4 minutes…just enough time to listen to all of this podcast from @ChongLordUnto

Finish rest of Juggeryoke

5 rounds circuit of

3 KB hammer curls
3 skullcrushers w/95lbs
AMRAP leg raises w/10 lat shrugs

Notes:

  • A very rare moment where I woke up in the middle of the night and thought “I want more sleep”. For so long I was sleep AVOIDANT that, when I find myself sleep seeking: I go for it.

  • Woke up, got kid ready for school, got the in-laws squared away, then broke up Juggeryoke to get in the 20 minutes of bodyweight work, chores, arm work. Definitely answered the mail for today. Plan to get in some more walking later.

7 Likes
3740

AM WORKOUT (0405 wake up via alarm, great night of sleep)

JUGGERYOKE Week 2, Workout 2* (Out of sequence. This is the day 1 workout, done on day 2) Push press and front squats

GIANT SET (press-squat-pull/raise)

Log clean and push press away
10x3x160 (only got 2 reps on the 7th round)

Front squat
10x3x195

Band pull apart
5x20

DB lateral raise
5x5x20lb

GIANT SET (chin-dip-abs)

Weighted chin (various grips)
5x3x40

Weighted dips
5x3x110

Hanging leg raise
5xAMRAP w/10 lat shrugs

CONDITIONING

Tabata rounds of 24kg KB “throw” w/bodyweight squats during odd round rest and push ups during even

BREAKFAST

Walk w/dog

Notes:

  • Felt a pop in the knee and heard some crunching/grinding on the 7th round log clean and push press. Little bit of pain and swelling, so I cut the set short and did a quick self-assessment before continuing. Worst case: I may have torn the meniscus. Best case: I broke up some scar tissue. This knee started bothering me during my Super Squats run earlier this year, and pain had gone away recently with the weight loss and nutrition change (I’ve stopped using glucosamine after having been on the stuff for a decade or so). I was really dehydrated yesterday, which can be a factor as well. I was able to finish today’s workout and walk the dog, so I’m functional. Stairs suck, but not agonizingly so. I’ll keep a watch on it. I’m not gunshy about bailing out of my upcoming comps if that’s what it takes, since these are just for funsies these days.

  • I thought this workout would go faster by pairing the front squats and log together, but it ended up taking longer. I am a bigger fan of this set-up though, as it’s more logical, but it’s good to know the various methods of execution available based on my schedule.

  • Weighted dips remain in my “what would I do when I retire” category of lifting, because they’re just outstanding. It’s part of what drew me to this program.

  • Holy f**k that conditioning workout is MONEY. Floor to overhead and level changes. I was totally blown out in 4 minutes.

  • Still loving the lat shrugs. Legit don’t care about the hanging leg raises though. I wonder if I should just do ab wheels and hanging lat shrugs and call it good.

  • Pull aparts and lateral raises aren’t RX.

10 Likes
3741

I love weighted dips however I feel they put my wrists under tremendous pressure. Had to bin them after my right wrist developed some nasty pain. This only happens on dip bars with thick handles though.

1 Like
3742

Interestingly, I gravitate toward thick handles because it takes pressure off my elbows, haha. All a balancing act.

3743

The thumbnail really shows off the Yujiro Hanma demon back you got there.

1 Like
3744

You know just what to say!

Haven’t done the food porn in a while. Double deer burger with swiss on chaffle buns with grassfed sour cream next to egg whites, pork rinds and a slab of lamb

20230829_165004
20230829_1650041920×2560 377 KB

Edit: Holy cow @tlgains check this nerdgasm

FB_IMG_1693353845601
FB_IMG_1693353845601720×824 100 KB

FB_IMG_1693354526149
FB_IMG_1693354526149563×701 44.2 KB

5 Likes
3745

So what did you decide?

Phone lock screen, desktop/laptop wallpaper or posters for your garage gym? :rofl:

Those are some badass images, thanks for sharing dude.

1 Like
3746

AM WORKOUT (0405 wake up via alarm, sleep continues to get better and better)

JUGGERYOKE Week 2, Workout 3: Bench and Squat

GIANT SET (pull-bench-bands)

Trap bar high pull
5x155
5x5x165

Axle incline bench
6x5x165

Band pull apart
6x20

GIANT SET (bench-ab-pull)

Axle bench press
6x1x230

Standing ab wheel
2x6
3x5

Behind the neck pull apart
5x10

Neck work

Axle bench press
2xAMRAPx160 (13 and 10 I think)

Buffalo Bar Squat (3 min on-1 min rest-3 min on)

42 reps, then 35. 2 rep PR

BREAKFAST

Walk w/dog while wearing 40lb vest

Notes:

  • The knee was a definite x-factor today. It made high pulls tricky. Explosive stuff doesn’t feel great. It’s been that way for a year or so, and I think it just came to a head yesterday. I’ve got pain at the site, but no visible swelling as far as I can tell. In fact, funny story, but yesterday I was looking at it in the mirror and THOUGHT I saw swelling, but then saw that the otherside had the same “swelling”, and I realized it was actually my vastus medialis: they’re actually developed from all the full ROM squatting.

  • And in that regard, you can tell from the PR that I CAN still squat, but I also know that I’m a little limited in that pursuit. I had to take this a little slower, I could feel myself hinging a bit more vs squatting, and favoring the left side. I suppose that’s balance for what I blew out the left side back in 2015. But full ROM squatting did feel therapeutic, and there was a nice crack/pop during my warm-up that took off some pressure.

  • Man I still suck at incline bench.

  • It’s cooled down/darkened up enough that walking the dog while I’m shirtless isn’t really getting me the benefit of any Vitamin D, so I threw on the vest today. 40lbs doesn’t register on me, which is a good sign all around, and a nice way to get in just a little extra resistance.

  • Supposed to have TSD tonight, but may just waive off. I’m good moving in straight lines in a controlled environment, but more ballistic stuff will most likely cause some problems.

6 Likes
3747

I watched your buffalo bar squat video this morning…knarly work dude!

1 Like
3748

Thanks so much dude! Helluva way to start a Wednesday, haha.

Keep forgetting to log this, but my caffeine consumption has dropped precipitously these past few weeks. It’s as though I’ve turned yet another corner on my healing. I’ve re-eliminated coffee for the most part, minus a little nitro cold brew that I mix with tea in the morning. I have 1 energy drink, mostly because I like the taste, but otherwise find myself caffeine avoidant. Interesting spot to be in.

3 Likes
3749

Hoping the best about your knee.

And that is a funny story. Oh no, I’m swole.

1 Like
3750

Congrats on the squat PR! Hopefully the knee gets the message to heal from some of that barbell medicine.

An interesting concept that’s stuck with me about caffeine I heard on the Iron Radio podcast is that if one takes a stimulant, they owe the physical work that the adrenals are primed for afterwards. Otherwise, just taking caffeine to function as a human means other factors need to be addressed. It makes sense to me although I like the taste of coffee and still drink a little some office mornings.

3 Likes
3751

@LoRez Thanks man! Thankfully, not the worst thing that’s ever happened to one of my knees, haha. And it’s been a wild journey discovering this body. I feel like that episode of DBZ when Goku and Captain Ginyu switched bodies.

@PowPowPunishment Thanks so much dude! And you know for sure the path of forced healing. I dig that thought process on the caffeine. I was really enjoying the taste of coffee for a while there, but it seems like I’m just “over it” at this point. It’s weird, but I just keep riding these waves.

AM WORKOUT (0425 wake up via alarm, gave myself 20 extra minutes of sleep)

JUGGERYOKE Week 2, Workout 4: Arms

GIANT SET (skull-curl-ab/pull)

Axle Skull crushers
10x53lb+miniband
9x10x53+monster miniband

Axle reverse curls
10x10x53

Standing ab wheel (odd sets)
3x6
2x5

Band pull aparts
5x20

CONDITIONING

16 rounds at Tabata intervals

20 seconds of carrying 100lb keg between short distances
10 seconds of 5 count burpees

Notes:

  • I like how easy this day is to log. In general, I appreciate the structure that Jamie has laid out in this protocol. You train 5 days a week, but 3 of the days are soul crushing and 2 are more active recovery style with an emphasis on arms. I’m waving my sleep as a result, getting more on the shorter days. Still embracing the moments that I am “sleep seeking”.

  • The band on the skull crushers definitely has some potential. It was allowing me that little bit extra I needed to get in a slightly better pump, and I could feel the effects of it toward the end. And give how sore my forearms were for days after this workout last time, I know the reverse curls are working their magic.

  • My abs are absolutely ripped up from yesterday’s ab wheel work, and this just continued it. Been good to keep the training hard on them.

  • Right knee seems to be moving in the right direction. Still aches, but I’ve got better movement. Tomorrow will be the big test with the 15 singles.

  • I like what I came up with for conditioning. Intensity wasn’t quite what I wanted, but perhaps pushing it for more rounds would do it. Alternatively, if I replaced the burpees with those full ROM KB swings I’m sure I’d be totally gassed, but I like getting in the level changes, push ups and squats.

  • Last night before bed I saw veins popping out all over my midsection and obliques. Though I skipped my carb-up last week, I’m not nearly as flat as I usually am. I’ve really been playing up my dietary fats this week, and I’m wondering if that’s been the missing variable. This experimenting with nutrition continues to be pretty enjoyable. It’s fun to discover new things.

  • Skipped out on TSD last night. It was the right call with the knee. Sometimes it’s easy to be hard and hard to be smart.

EDIT: I forgot to mention: big props to my dad, who has lost 32lbs since 13 Jul using a ketogenic diet. He and my Mom are coming to visit this weekend and he’s made it intent that he’s sticking with his protocol, so I’m already coming up with meal ideas to suit us all. Lots of piemontese ahead. I’ve actually got some bone in beef chuck short ribs thawing out for my lunch tomorrow, since I have the day off.

12 Likes
3752

Best thing I have read all week Please pass on my respect and salute to your father. Quality

4 Likes
3753

@simo74 Thanks so much! I’m so excited to see him and how much he’s changed.

Got in a 3 mile walk with the family. Quality.

Also, wherever I’m going tomorrow, you’ll want to come along

20230831_175707
20230831_1757071920×1431 289 KB

3 Likes
3754

That picture just made me so damn hungry. I am messaging my wife now to get some steaks out for dinner. LOL

3755

Ribs man! I’m taking a stand here and now: ribs are superior to steaks! Anyone who feels otherwise I will happily savagely club with the bone of a beef chuck short rib like Samson armed with the jawbone of an ass.

image
image702×336 45.9 KB

1 Like
3756

You wont get an argument from me, but I don’t have ribs in the freezer right now.

1 Like
3757

@simo74 I just assumed every Aussie freezer was always stocked with some kangaroo ribs, haha. You ever make it to my neck of the woods, we’ll make it a plan to lift something heavy until we bleed and then eat enough ribs to replenish whatever iron we lost.

AM WORKOUT (0422 natural wake up)

JUGGERYOKE Week 2, Workout 6: Squats and Shrugs

GIANT SETS (squats-shrugs then presses-pull aparts then abs)

Buffalo Bar Squats
15x1x225+chains

Trap bar shrugs
8x3x445
3xAMRAPx355

Pull aparts
6x20 in front of body
5x20 overhead

Axle clean and strict press away
3x8x123
1x7+1 push pressx123

Hanging leg raise w/10 lat shrugs
5xAMRAP

BREAKFAST

Walk w/dog while wearing 40lb vest

Notes:

  • I woke up feeling completely nuked. My legs are sore. I haven’t felt that feeling in a while. Those 3 minute squat sets are legit. Right knee is touch and go but ultimately trending in the right direction, so for the sake of keeping it that way I reduced bar weight today and went with chains to keep things lighter in the most vulnerable spot of the lift. Went for mega depth to keep the challenge high. It timed out well: by set 15, I’d had enough. Next week I can look to up the bar weight, and from there I might just keep bouncing between the two protocols.

  • Kept shrug weight the same as last week and focused on rep quality.

  • Much better day of axle pressing. Really tried to focus on moving things quickly.

  • I’ve got the next 6 days off work. Hoping this means more sleeping and walking.

9 Likes