I like this comment a lot and can often relate.
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I find this to be my relatable comment:
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Lotta good living and eating today. Here was some training
Was supposed to be 10 minutes, but my phone never started.
AMRAP of
15 prisoner squats
10 push ups
Keg to shoulder carry
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How do you feel the feast, famine, ferocity approach would be for the T-ransformation? - AKA as a mostly fat loss approach? Or is it a more balance year round thing?
I have a tried and true thing Im doing but after a month or 2 of it I might want to try out that program, it caught my eye when he released it and I think its the only book of his I dont own so it was only a matter of time haha
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Snow looks pretty mate but also cold. Very nice job clearing that driveway
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@simo74 You know just what I wanna hear, haha. We pride ourselves on a well maintained driveway.
@Lonnie123 Iām assuming by āapproachā you refer to the diet along with the training, rather than just the training itself. It can definitely fit into both approaches depending. I use a modified approach to both to suit being a family man, but running them exactly as prescribed by Jamie would be very effective for extreme short term bursts.
But itās worth keeping in mind that the primary point of the famine is to prep the body FOR the feast. Fat loss happens, sure, but itās more about priming yourself for a period of explosive growth. As a BB-er, youād know it as the post show rebound.
Just gotta brag about the feasting breakfast
On bottom are 2 omletes made with pasture raised eggs and grassfed ghee, filled with venison, bison, ham and grassfed cheddar and swiss, topped with grassfed sour cream and some pork rinds. Beef bacon, no sugar chicken sausages and ham on the side, and a mug full of bone broth with some electrolytes.
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Thanks for the reply. Maybe Iāll save it for the after t-ransformation period
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Me too, haha.
Canāt stand the people (I should say the behavior, not the people) who shovel one thin path down the sidewalk instead of clearing the whole thing for dog walkers, kids going to school, and mailmen. Iāll give a pass if itās an elderly person who struggles, but if youāre an able bodied individual, shovelingās just free exercise! Go get it done!
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If a job is worth doing ā¦
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@Lonnie123 For sure. Another thought would be run it in the final 3 weeks. I also look my absolute BEST in that first feasting week. After 2 weeks of famine, I hit the feast and I just swell up.
@jshaving 100%! People donāt realize that itās not just for YOUR sake that you shovel. And the more work you put in on the front end, the less you need to maintain.
@simo74 Nailed it! Brian Alsruhe talked about this once. If youāre going to empty the dishwasher, empty it the best way you can. Donāt just stack the dishes on the counter: put them away.
Training
Grace and Komrade Fran EMOM alternate, then 5 rounds of Cindy, then I went for a 40 minute walk.
Breakfast
On bottom are 2 omletes made with pasture raised eggs and grassfed ghee, filled with venison, bison, ham and grassfed cheddar and swiss, topped with grassfed sour cream and some pork rinds. Beef bacon, no sugar chicken sausages and ham on the side, and a mug full of bone broth with some electrolytes. I intend to have 2 more meals today.
Dinner (carb up)
Hollowed out homemade sourdough boat filled with some homemade bison spaghetti sauce, topped with Jalsburg swiss and 2 sunny side up pasture raised eggs
My Mrs. made me both of those meals. I am a lucky man.
Once again, Iām deviating from the OG plan, primarily because Building the Monolith is exciting me, and Iāve learned to do the training that excites me. 3 days of lifting and 2-3 days of conditioning should answer the mail. Iām noticing Iām not quite as lean as I was in the summer, and thatās primarily because Iām not walking 5-6 miles a day like I was then. I imagine thatās going to take some doing to get back to, but I would like to get some more miles in as the winter warms up ever so much. But until then, Iām embracing the bigness. Iām not as lean, but Iām filling out shirts again, pulling hard, and seeing my strength go.
Deviations for BtM will be use of the trap bar for deads during the prescribed workout while I continue ROM progression mat pulls on weekends. Iāve got a good thing going there. Prowler is most likely going to be a no-sale, but Iām thinking of getting back to hitting the Body Action System. Still wanna get in the weighted vest walks, and use my rower as well.
Oh yeah, and I am going to push those widowmaker squat reps STUPIDLY high
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That breakfast looks amazing, overall seems like your having fun at the moment.
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Do you only eat organic/grass fed meat or do you mix in some conventional sources?
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@bigpappafrance Thanks so much man! Absolutely nailed it: Iām having a blast. I still hate exercise, haha, but Iām playing the game the way I wanna play it.
@geologist Chaos is the plan! Haha. When given the opportunity, I eat the highest quality food available, but in that breakfast alone Iāve got some bison, ham and chicken, and the chicken wings I had from lunch came from Buffalo Wings and Rings. As soon as you āonlyā do something, you are restricted.
AM WORKOUT (0425 wake up via alarm)
5/3/1 BUILDING THE MONOLITY Week 1, Workout 1
Gonna lay out the workout totals and explain in the notes
Buffalo Bar Squat (high bar close stance no belt)
5xBar
5x195
5x225
5x260
5x5x290
Axle clean/continental and strict press away
5x123
5x143
5x153
14x123
Band pull aparts
100
Chins
100
Dips
200
Time: 53 minutes
(OFF CAMERA)
Standing ab wheel
1x10 w/10 second plank on final rep
BREAKFAST
30 minute walk outside in the snow
Notes:
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Itās good to come back to a classic. And I keep finding more ways to get it done in under an hour. I came up with this strategy because I was appreciating Jamie Lewisā ā20 minutes of dips/chinsā approach in Famine, noting that it was getting me a really solid pump, so I figured rather than trying to sneak the reps in through the workout, Iād hit them at the end. Listening to Jim on his Friday Q&As, Iām getting a better understanding of 5/3/1. The main work is supposed to be more āEasy Strengthā-ish: own the reps, put them out strong and fast. The assistance work is where we grind and build muscle. So I prioritized the mainwork at the start, got in strong reps, and then smashed the assistance work. Only exception was the pull aparts: I used them as a rest between the squats.
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To lay it out in more plain language: I supersetted the squats and presses, doing all my squat warm-ups with my press worksets. Once the press was done, it was time for squat 5x5, so I did my pull aparts there for 5x20. Once that was done, I went right into chins and dips, initially doing rounds of 5 chins and 10 dips until I got to 50, then I did 2-4 and 3-6 chin to dip until I got to 80, then 2-4 chin to dip until I got to 100 chins/200 dips. Great pump.
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Guts are a bit swollen from the carb up last night. But itās the right way forward. Itās a period of feasting, and Iāve been analyzing my strategies leading up to this. Iāve been playing around too much with a method that was already giving me success, and I need to go back to what worked. I was doing really substantial carb ups before, and had moved away from that. There is an x-factor wherein I was taking in about a gram of caffeine a day as well, which I do NOT intend to return to, but I still feel like there is room for a bit more carbs on the carb ups. Carbs are magic, as always.
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Went for a quicker walk today. Had to get to work a little earlier than usual.
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Those squats felt better than I expected. I imagine Jimās warm-up to them is to thank for that. My back is a little tender from all the continental from yesterday.
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I just saw this recipe and immediately thought of you! You could leave off the seasonings and just do salt. I like these better than the pork rinds and thereās not even a vegetable in them. lol
Savory Meringue Chips Recipe
Ingredients:
- 3 egg whites
- Ā¼ teaspoon cream of tartar
- Ā¼ teaspoon salt
- ā teaspoon garlic powder
- ā teaspoon onion powder
- ā teaspoon smoked paprika
- Sesame seeds to sprinkle on top (optional)
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Preheat the oven to bake at 200Ā°F. Line a baking sheet with a piece of parchment paper or a silicone baking mat.
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Whip the egg whites in a clean bowl with a clean whisk attachment until it begins to foam. Sprinkle in the cream of tartar and salt. Whisk until the meringue reaches the firm peak stage.
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Gently stir in the seasonings. Spread the meringue out on the parchment lined baking sheet in an even layer about an inch thick. Sprinkle sesame seeds on top.
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Bake it for an hour. Crack the door and let the meringue dry and cool for another hour. Break the savory meringue into pieces and top your steak, salad, or snack on them as-is.
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@QuadQueen It means so much that you were thinking of me like that! You are such a rockstar here. Thanks so much!
I just feel the need to report how incredibly happy I am that my wife made kalua pig for dinner after a long day of work. I wish I snapped a photo of it before I inhaled two sunny side up eggs alongside a bunch of rendered porkfat and then the most delicious pig ever. The bones were so tender from the pressure cooker I was able to crack into them and get some awesome marrow as well. And now I have some fantastic leftovers for the rest of the week. The feast has truly begun, and BtM was absolutely the right call for it all.
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Do you mind if I get a recipe? Iām guessing bone-in shoulder, red salt, maybe a touch of liquid smoke, and a pressure cooker?
From how she described it to me, that was it. The pork was bone in, and from the farm in Iowa. Absolutely delicious
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Excited to see you run BtM itās on my list to run this year, I would say again, but in reality for the first time because Iāll do the diet and conditioning this time!
@alex_uk Hell yeah man! Iām really excited to see how a full run of the program goes for you. It really has some magic to it.
AM WORKOUT (0425 wake up via alarm)
5/3/1 BUILDING THE MONOLITH Week 1, Day 2 Conditioning āMiddle Aged Mutant Ninja Turtleā
30 rounds, EMOM of
- Run up and down basement steps (14 steps up)
- 10 prisoner squats
- 10 push ups
5 minutes of stairs
8 EMOM rounds, alternating between
- Body Action System boxing (all out effort)
- Rope skipping
Some stair jumps
Notes:
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Wanted to try something different and athletic today. Always dig stairs/steps, and made use of what I had. Found out from the Mrs that the noise carries through the house, so this might not get to be an early morning thing in the future, but it was excellent for this morning.
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Got in 300 squats and 300 push ups this way, and toward the end of those 30 minutes I was huffing pretty decent. The 5 minute chaser at the end was a decent burnout. I think putting a hard limit of ādo X many flights EMOMā would keep me a bit more honest for effort.
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Was good to get back in on the BAS. I kept the strikes light and fast, since my hands arenāt conditioning for anything hard.
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Actually found a decent rhythm with the rope skipping toward the end. In general, just really pleased with all the stuff I did today. This was a solid āremember how to be an athleteā kinda workout, especially finishing with the jumps. Iām really wanting to capture āBuilding the Monolithā here. This isnāt just working out, itās not just training: I need to build myself back to what I was.
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Work demands required me to get in early and skip out on more walking, which is exactly why I pivoted to BtM. Able to get in some solid conditioning on the conditioning days, rather than skipping it/half hearted efforts. And tonight SHOULD be sparring for Tang Soo Do, so thatās awesome.
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Regarding the workout name: Iām playing up training in a subterranean layer. Down in the basement, working my conditioning and striking. Gotta love it.
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Lunch before and after
I have to give the story, as written on the flame-free confession thread
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I spent $60 on lunch today, for myself.
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I paid cash, so that my wife would not discover that I spent $60 on lunch for myself, even though I would end up bringing this lunch to go visit her for lunch
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I confess what I spent $60 on was 2 Wagyu beef ribs
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I confess that what you are seeing there is THREE ribs. ā¦they gave me an extra rib. And Napoleon said ānever correct your enemy when they are making a mistakeā
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I confess that, though I only needed one beef rib (which would have āONLYā been $30), I bought 2 because I figured Iād never get this opportunity again, meaning I still ONLY intended to eat 2 of them.
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ā¦butā¦I confessā¦
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