Slept off and on until 0615. Typically a real good night of sleep buys me a poor one the next day: I’m too rested, haha. Started the morning off with this fasted workout
5 rounds of
10 KB swings w/40kg
10 burpee chins
Buyout: 50 KB swings
20 standing ab wheels
Got the 5 rounds done in 9:04, whole workout in 10:36. Most likely gonna do another progressive workout today as my schedule is a bit tight.
Dude, that is a preposterous workout. When are you going to add devils press? Haha.
@mr.v3lv3t Thanks man. I need more space! Haha. Could move even faster if I did I suppose.
Ok, I am honestly really proud of how this day went. It was a crazy day schedule-wise and I managed to make everything work.
Already talked about the morning workout.
From there, had breakfast with the family, and while taking out the trash I knocked out
Axle push press
5x136
3x226
Axle clean each rep and strict press
23x161 in 5:56
Already had the axle loaded up beforehand, so I did that in my pajamas with zero warm-up. I remembered how to push press finally: actually got my heels to leave the ground and get in some decent leg drive. The final 2 reps were easier than the first one.
Got some family photos taken, went out for lunch, came home and had half an hour until we had to leave again to go see a play, so I got this all done in 25 minutes
GIANT SETS (press-dip-raise-pull) Sets 1 and 4: behind the neck press, Sets 2 and 5: DBs, sets 3 and 6: axle. 1 minute rest between sets
BtN Press 130
1x10
1x9
(4) High incline DB bench 85s
1x10
1x7
Axle bench press 241
1x10
1x8
Dips
6xFailure
Lateral raise
5x16x10lbs
1x15
Band pull aparts
6x15
Came home from the play and started making dinner for the family. While the grill warmed up, I did
Poundstone curls
198xAxle
After dinner, cleaned up the garage/set up for tomorrow’s Zeno squat workout and got my reverse hypers, band pushdowns, neck work and GHR done.
Today was absolutely “get to yes”. The 1 minute rests between sets went a long way on the supplemental work. I also, once again, did zero warm-up, and went into the gym in my jeans. Stripped off my shirt to keep from getting it dirty, knocked out the work, got changed back in (thankfully too cold to sweat) and headed out. Hit about the narrowest grip BtN press of my life on the first set because I was rushing, but no harm came of me. Helluva pump from moving so fast.
I really like hearing how you’re able to get effective training in even when you don’t have a lot of time. This is definitely inspiring considering upon graduation in the next 2 years my career field will most likely require so many work hours. I love the “getting to yes” mindset it makes me worry less.
Much appreciated Tim. I find, as time goes on, I don’t have MORE free time: I’m just better at managing the time that I do have. One of the biggest tricks I’ve learned is that, in the time I used to spend complaining about not having enough time to do something, I have THAT time to do something. It sounds silly, but I’d have like 4 minutes of time between events and would just spend 4 minutes being mad about it, and have since figured I can do A set of something in that time and at least be ahead there.
You should be institutionalized for even having this thought…
The absolute astounding amout of lifting shit in your little garage area just blows my mind.
@Cyrrex Space economy is huge! One of the best full body workouts ever is whenever I have to move all that stuff, haha. Trying to figure out how to maximize the space requires a LOT of trial and error.
AM WORKOUT (0327 natural wake up)
GIANT SETS (jump-squat-row) plate change rest
Box Jumps (same height as last week)
5x3
Buffalo bar squat
5xBar
5x140
3x230
1x320
1x370
T-bar rows
15x100
15x125
3x10x150
ZENO SQUATS (12 deep breaths between sets)
11x410
6x410
3x410
2x410
1x410
11x370
6x370
3x370
2x370
1x370
14x320
SUPERSET CIRCUIT (no rest: just all 4 sets back to back, hyper-abs)
Reverse hyper 410
4x10
Standing ab wheel
4x5
50 band pull aparts
25 pushdowns
Belt squat stripset (no lockout/no rest between sets)
42x200 (PR)
Reps of 175,150,125,100,75,50,25,Axle
Neck work
CONDITIONING
40kg KB swing
Burpee Chins
Dips
21-15-9-5
Completed in 10:20
Notes: This is a really cool milestone on Zenos: the first backoff set is now what I started the program with rep-wise. Which means I’ve added 22 reps total. The cascading effect of adding just ONE rep to the topset each week is pretty awesome. I’m feeling the effects too: my walkout is SUPER strong compared to when I started. Having an end date in sight helps. I really feel like I’ve found a way to make this work and be sustainable. And with that, I’m am stupid lean right now, so that’s working out well too, even with fat loss NOT being the goal.
The belt squats were gnarly. Had trouble walking away when it was over.
Conditioning was solid. Not a lung breaker, but it got me my daily work and got my heart rate up.
Prowler tomorrow. My new skis came in, so I’m excited to have the prowler back to 100%.
Hey man, I’ve seen you post a couple times about weather determining when you can and cannot do the prowler, with ice being main factor. Figured I’d drop this link just in case you didn’t know about these. Maybe the ice is natures periodization, but for all weather craziness I bet these would be up to the task.
Thanks man! I got a set of yak tracks that I clip onto my boots that do the same. Ice isn’t the factor: it’s snow. If the parking lot is full of it, there’s nowhere to push. So far, though, it’s been a great season for prowling!
Makes sense! Now, I suppose you could fix some kind of plowing device to the front of the prowler and… yeah maybe just let nature take its course haha.
I previously thought he should get a salt dispenser and attach it to the back of the prowler.
That set (can’t believe I am calling it just a set) on Zeno squats was truely next level. Hat off to you sir. Quality
@mr.v3lv3t Hah! Could warm up with shoveling. But I’m big into “seasonal” training as a result. Honestly kind of bummed with how warm this winter has been in that regard. Hasn’t been good stew/roast weather.
@heretolog With how much salt I’m putting down on my food these days, I can’t afford to spare it! Haha.
@simo74 Much appreciated man! You think of it exactly the way I do. It makes the day so much more mentally digestible. I honestly don’t care for my pressing days, but squat in particular I think “ah, just ONE set today”, haha.
PM WORKOUT (1815)
Tabata KB front squats w/45lb bells
Notes: Just getting it in like I do.
My grassfed beef liver/grassfed beef chorizo got made today
Cooking
Finished
Just had it with my nightly meal. The flavor is a little weak, most likely because it’s so ridiculously lean, BUT it also doesn’t have that metallic taste of liver, so that’s pretty cool. When I start eating a little bigger, I can see doing this with bison and beef liver to make it even more palatable.
This is kind of why I program heavy squat on a Monday. I am able to fool myself that once it is done the rest of the week is much easier. 
What do you usually season your beef with? Or does the chorizo enhance it enough that extra seasoning isn’t really necessary?
P.S. I’ve been adding ground beef into the diet for about a month and the cravings for off-diet foods has reduced significantly since then. I attribute that dietary addition to you specifically, as I wasn’t planning to use much beef until I saw your piedmontese haul.
@simo74 “If you have to eat a plate of frogs, eat the biggest, ugliest frog first”, per Dan John, haha. Worst approaches.
@Andrewgen_Receptors It depends on the beef. Ground beef I tend to make into taco meat using chilipowder, paprika, onions and garlic salt. Steak I use salt, pepper and garlic. Roast I use onion soup mix. Stew meat is stew seasoning. Steak tips can be a wild card. And I’m not opposed to just going completely unseasoned and enjoying the flavor of the beef itself. I honestly have a very bland palate. I have to make an effort to salt my food, or else my blood pressure crashes.
This is my first attempt at homemade chorizo: was just missing it. Having grown up in San Diego, Mexican food is always on my mind.
Glad the beef is working for you! I have it as a nutritional “thou shalt”. I eat some sort of grassfed beef/bison every day no matter what. I treat it like taking my vitamins.
I like this statement. This is something I did as a kid with my dinner. I always ate the worst things (usually the greens) first and fast, I saved the best bit (usually meat and gravy) for the end.
@simo74 I have learned the art of book ending. I start with the best part, but only get a taste of it, then go for the worst part to pad it out and then come back, haha.
AM WORKOUT (0315 wake up via dog) FASTED
“FARMER JOHN”
45lb KBs
Prowler loaded w/90lbs
1 round= 3 KB thrusters-carry them 60 paces-run back to start-low handle push prowler 60 paces-3 KB thrusters-carry 60 paces-run back to prowler-low handle push 60 paces-3 KB thrusters-carry 60-run back to prowler-high handle push-3 KB thrusters-carry 60 paces-run back to prowler-backwards drag 60
Got through 8 rounds in under 51 minutes.
8 front squats w/45lb bells-carry 60 paces in front rack-turn around-front rack lunge back to the truck
POST WORKOUT SHAKE
50 chins
50 dips
50 pull aparts
40 reverse hypers w/50lbs
25 pushdowns
20 standing ab wheels
Neck work
Notes: “Farmer John” because this workout checks off SO many of the Dan John boxes and I’m farmer’s walking the KBs. It’s cute. Really wanted to work in some more carrying stuff into this. The real next logical step is to combine this with the Eagle and do 8 front squats, front rack carry to position, then prowler. That will happen soon enough, but this was a good proof of concept test. It was brutal.
Warm this morning. 38 degrees according to the truck. Made it one round before I shed the shirt.
Got roped into working 2 12s on the night shift for Wed and Thurs, so schedule will be a little chaotic. Sleep doesn’t bug me, but these shifts tend to be rough on my guts.
Dawned on me that this is technically my final training week before I deload and do Deep Water. Really feel like I’m just hitting my stride here, but that’s probably a good sign it’s time to switch.
^ Agree. T3hPwnisher’s organized to the nines, even painted gym walls.
