Really? Your waiter or a manager? I don’t think I’ve ever experienced this and now I don’t think I’m doing it right
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@TrainForPain I’ve legit had a manager, a server, and one of the dudes who comes by with the meat all ask me at some point, haha. It’s happened in my past 3 visits. I think once you pass an hour they start to get itchy and want to get the table cleared so they can seat someone else, as that seems to be whenever they come by. “Sir, is there any particular meat you are interested in? Lamb? Sirloin? Filet?” They’re under this impression that I’m waiting for one specific thing to come by, and I keep saying “Yes, that all sounds great!” haha.
AM WORKOUT (0410 wake up via alarm)
DOGGCRAPP Week 4, Workout B2
KB Curls
10x22.5
10x27.5
14x8x8x32.5
90 Second bicep stretch
Hise Shrugs
10xBar
10x162
10x252
10+6+5x385
90 second axle trap stretch w/short average bands
Buffalo Bar Calf Raise
10xBar
10x175
11x285
90 second belt calf stretch w/105lbs
GHR
10xBW
9+6+6x22.5 behind head
85 second hamstring stretch w/22.5lb KB behind head
Buffalo Bar Squat
10xBar
10x135
4x225
7x315
21x250
90 second quad stretch
2x10 standing ab wheel w/10 second plank on final rep
BREAKFAST
Short walk w/dog
Notes:
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I took video, but the upload appears to have issues. I’ll have to tackle that later, which bums me out a little because this was a really awesome session, but I’ll have to have some patience.
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I came into this still VERY full. You’ll see/hear me on the video belching a few times. Basically 2 solid days of feasting. And I’ll have to take a moment to just celebrate how awesome these feasts are, because there’s zero food guilt when all you’re feasting on is meat. Both times, I ate until food sounded like a bad idea, and waited until it sounded like a good idea to eat again. It’s still so weird for me to actually be satisfied, to walk around thinking “I don’t even want to THINK about food right now”, and to know that everything I ate is working to make me bigger and stronger. And hell, it even gels with Dante’s “2g of protein per pound of bodyweight” demand there, and coincides with something Dusty was talking about regarding the sheer amount of food necessary to grow.
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All that aside, this was a fantastic session. I’ve really been digging going into this “round 2” of DC. The first week set the baselines, and now I can REALLY push down on the throttle and see what I can do. There’s still a little room to push on these sets, but they were much closer to the breaking point than before, and I beat the log book in every way, with the highlight being that squat widowmaker where I got in one more rep WITH 5lbs heavier than previous.
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Got a solid pump on the curls, focusing on flexing at the top of the rep. Can get in a decent bicep cramp that way. I ended up going quite a bit heavier on the Hise shrugs than last time, and simply unracking/walking them out was a challenge. I came into today with a pretty stiff back, which was most likely a product of TABEARTA from yesterday. But, per John Meadows RX, the hamstring work before squats and all the time under the bar made it so that, when it came time to squat, I was feeling pretty solid.
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Calf raises were agony. The concentric was a little on the short side due to some balancing issues, but the stretch was solid.
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Found some extra reps on those GHRs. Really pushed it hard.
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Squats went well. Still going beltless, still keeping a close stance, really feeling a burn in the quads. I saw some crazy vascularity on them when it was all over. Also, I changed this day around from last time, as before I tried to do SLDLs after squats and just had to fold because my back was in agony. Today, I did GHRs, which meant training them before squats, and it worked well. I may honestly drop the SLDLs in general and use reverse hypers on my B3 day, but in that case I’d probably push the reps much higher than 10-20, just because that seems kinda weird with the hyper.
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Supposed to be some thunderstorms today, so most likely not much walking in my future.
16 Likes
Catching up in here - lots of great stuff as usual.
People are always amazed/terrified at how much protein I can put away in a sitting, especially in a hard training block (where you pretty much live nowadays). Protein is so easy to pack away, especially once the body adapts.
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Great to have you along @cyclonengineer ! And so very true. It’s so unique, since there’s no bloat or guilt to contend with when putting it away. I’ve absolutely binged on carby goodness before, and as you’re eating you can feel it start to swell in your guts and you know that what you’re eating is garbage, so suddenly the end comes swiftly. But with meat you can just keep on putting it away until suddenly you just hit that hard stop.
My kiddo totally demonstrated the “desert stomach” effect though: they had their fill of meat, but I asked if they wanted dessert, they gave an emphatic yes and put away 3/4 of a GIGANTIC slice of chocolate mousse cake, haha. It was Easter: time to celebrate. But it went down pretty awesome, because I told my server “Hey, I’m still enjoying the steak, but I think my dinning partner is done and would like to discuss dessert now”.
They do a free dessert on your birthday too. I went for my last one…which meant my wife and kid got to have my dessert, haha. Best dessert I’ve had so far was a slice of prime rib on my last cruise.
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Hell yeah Pwn, drain them of their protein supply!
Get your money’s worth!
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@tlgains Absolutely! It seems pricey at first…but not at the end, haha.
Finally got the video from this morning. Ended up being partially blocked.
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You are an animal. I type that with every ounce of respect.
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That means so much man! And I appreciate that so much after having been called a machine so many times, haha.
1 Like
AM WORKOUT (0410 wake up via alarm)
2 mile treadmill walk w/45lb vest (speed 3, incline 4 for the first mile, 5 for the second)
95x180lb reverse hyper
50 pull aparts
2x5 standing ab wheel
Neck harness
Tabata interval KB swings (rotate between 40kg bell, 24kg bell, 20kg bell, and 32.5lb bell per round)
Notes:
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Getting in that DoggCrapp cardio and some odds and ends. With the Mrs away, I didn’t want to leave my kid home alone while I went for a walk at 0’dark stupid, so I used the treadmill and made use of its incline. Was a nice change of pace, and the motor kept me honest on my stride. The 45lb vest feels incredibly light compared to my usual 80lber, which was a nice change. Breathed through the nose the whole time. Forgot to mention that I do a 10 mile race on Saturday, and minus that 5k I ran on my cruise, I haven’t done any running in about a year, so that’ll be interesting.
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That KB swing workout at the end was nice. Between that and the hypers, I got my hips in a good way. They were feeling a little beat up before the workout. Also, my left quad is sore, which is pretty rare for me these days, so that’s a good sign with yesterday’s workout. Honestly really digging the return to DoggCrapp: 3 days a week of lifting, constantly rotating movement, progressive overload, adequate time for walking, this is really suiting me right now. Just don’t care for how long the workouts take, but I’m getting up a little earlier and making it work.
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Tang Soo Do later today. I’m on day 2 of higher compliance Apex Predator/Velocity diet, basically bringing protein powder to work for lunch and then a solid meal at home.
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After 2 days of nothing but Metabolic Drive and Turley breast, this is what anabolism looks like
A turkey thigh, a wing, and some egg whites…for the lean protein of course
6 Likes
AM WORKOUT (0410 wake up via alarm)
DOGGCRAPP Week 4, Workout A3
Axle Incline Bench
10xAxle
10x136
7+4+3x186
90 second dip stretch w/105lb
Trap Bar Press
10xBar
8x98
9+5+4x125
90 second shoulder stretch
(4) Incline KB skullcrusher
15x22.5
10x30
17+6+7x35
90 second KB tricep stretch w/35lb
Angled chins
8xBodyweight
6+4+3xminiband
90 second hold w/105lb
Viking landmine rows
10x55
10x80
10x105
5x125
10+3+1x155
90 second lat stretch against short average bands
3x10 standing ab wheel
Lateral raise dropset
BREAKFAST
Short walk w/dog
Notes:
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I continue to appreciate the layout of DoggCrapp, because my alarm came early this morning and I felt sorry for myself for a brief moment and then realized it was just upper body today, and I’d be able to manage that. While the Mrs is away, home life is just a little more laborious than usual and I’m staying up a little later, but all things are checking so far.
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And on the topic of appreciating the layout, it was awesome to really be able to push myself hard on this, knowing what I needed to beat. Felt some solid pumps as well. Getting in the volume on the warm-up really does help. Shoulders were a little underwhelming, and I felt a few clicks and pops in the right one, but hammering those lateral raises at the end put a nice bow on things.
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Deviated a little and rest paused the back work. Realized why it’s a bad idea: rows are a circus act when you’re fatigued, and there’s not much back recruitment at that point. Next time I’ll be a good boy and just do 2 sets.
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Abs have felt torn up since Monday. Still went with the ab wheel to try to bring some life back to them.
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Physique is looking pretty sharp. I feel like the high compliance Velocity/Apex Predator is really paying off. It’s a lesson I always relearn: stop trying to mess with success.
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Tang Soo Do was pretty flat yesterday. It was the week after testing, so sat through a lot of folks getting new belts. Not much on the activity front. Weather is also pretty psychotic, so not much walking with the dog today.
9 Likes
AM WORKOUT (0410 wake up via alarm)
Treadmill walk w/45lb weighted vest
1 mile at 3.0 mph and 5% incline
1 mile at 3.0 mph and 6% incline
.5 mile at 3.0 mph and 7% incline
Dan John’s “Humane Burpee” w/24kg bell
- 15 KB swings, 10 goblet squats, 10 push ups, then 15-9-9, 15-8-8, down to 15-1-1
50 band pull aparts
Notes:
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Moved quick this morning and had a lot of time to train. Got in an extra half mile, and settled on the humane burpee as a way to get in some swings, squats and push ups. Have to fight my instincts to want to just blow my brains out with conditioning: slow and steady is winning this race, and I’ve got a 10 mile run on Saturday that I haven’t trained for in the slightest.
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Picked the treadmill because I’m in single-dad-ops still and didn’t want to leave my kid alone in the house while I walked outside. Weather has gotten better though, and we actually took the dog for a 2 mile walk yesterday after dinner (took my kid out to Texas Roadhouse, since it was a calmer night for us. They really dug how we had Texas De Brazil on Sunday and Texas Roadhouse on Wed. Double Texas/Double steak week. Still got my bowls of hardboiled eggs for a side, full rack of no-sauce ribs and some of my kid’s sirloin, so absolute winning and totally “Apex Predator” meat on the bone after a day of Metabolic Drive).
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Was listening to Dan John podcasts and realized I was cutting the Humane Burpee short before: it’s 10 reps to start, not 5. Definitely makes it interesting. I actually wonder if a Juarez Valley approach would make it even more awful.
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Really dug how deep I could get in the goblet squat if I focused on it. It’s one of the big things I’ve taken away from changing up my squat style. Even as my bodyweight creeps back up, I feel like I’ve still been able to maintain the mobility. Also really trying to emphasize rep quality on push ups. Realized I’ve been letting my hips sag for years on that movement.
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Tang Soo Do tonight, assuming I get off work on time.
EDIT: Ok, I love this one. Just so classic and basic
10 Likes
Finally took some time to get some notes down on that Dusty Hanshaw video
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One of the biggest takeaways from Dusty is how social media has made it that dudes are afraid to go through any period of not looking their absolute best all the time. Gone is the era where dudes would go into the off season and just get MASSIVE from a focused period of eating and training. He referenced Ronnie Coleman and Jay Cutler coming in for guest posing at 330lbs and looking like an entirely new species: not even able to resemble a human any more. It’s so frustrating to watch this unfold (and I actually wrote a blog post that premises around this), as I feel we’re seeing a LOT of wasted potential from people being unwilling to ever not “look their best” at all times. And not just physiquewise too: since dudes will film all their gym sessions, they feel this need to CONSTANTLY set PRs in order to keep the fanbase entertained. Work sets are honestly really boring to watch, which I’m hoping to prove by nature of me taking full video of my training sessions with no jump edits and special effects and just putting them up for the world to see. We NEED these off seasons, where we shore up weaknesses and soften up a little. John McCallum wrote specifically about the benefit of softening up in the off season to come in strong when the time is right, and ALL the old timers knew this.
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Speaking of old time wisdom, something else I dug from Dusty was his advice about coming back from a cruise phase. DoggCrapp employs “Blast and Cruise”, which is effectively train hard until the wheels start to fall off, then train light for 10-14 days and the come back to it. Dusty speaks to my heart, because he just takes 2 weeks off, KNOWING that, if he steps into a gym, he’s going to kill himself, so he just has to stay away. But in the discussion of HOW to come back to the blast after the cruise, Dusty says NOT to jump back to your old poundages, but to start with what you were lifting 4 weeks ago and build back from there. Where have we seen that idea before? Stuart McRobert in Brawn! That whole book is premised with the idea of giving yourself some room to build momentum toward your higher poundages. Get a “running start” at those big weights. And hell, outside of McRobert, this is also just basic periodization at work: start the block off a little lighter knowing where you WANT to end up when it’s done. And Jim Wendler talks about this too with 5/3/1: “start light” is one of the key principles of the program. It’s so cool to see all these various sources come together and agree on the same thing, only for US to all be so stupid about it. Going back to the first bullet: people are so afraid of someone seeing them lift light weights in the gym or NOT have a ballbuster workout EVERY time they train that they refuse to start a little lighter at the beginning so that they can finish with something ridiculous at the end. We gotta keep our eyes on the prize.
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On the nutrition front, once again, big fan of the practicality that Dusty brings. First, I gotta love Dante’s recommendation of 2x BW for protein, under the premise of “if you’re going to overeat, it may as well be the stuff that your body uses to build muscle”. Stupidly simple and awesome. Dusty talking about the sheer amount of food he’d had to eat was awesome, along with setting a timer to keep him on point while he ate. From my own competitive eating and nutritional debauchery, I can vouch that speed is king: you have to outrun your stomach. But I ALSO appreciated him discussing how he advises teenage clients: go eat 2 Double Doubles, an order of fries and a milkshake from In n Out as one of your meals. You don’t need to eat like a bodybuilder when you AREN’T a bodybuilder yet. If you try to do that NOW, what are you going to do when you NEED to eat like that? And it also spoke to how MUCH you need to eat if you’re really training hard and want to grow.
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The discussion on progressive overload while also ensuring to control all the other variables is valuable. If you added 12 reps to your squat, but you did so by taking a 10 minute break between your last warm up vs a 3 minute break: you didn’t progressively overload. Again: my Barbarian mind can really appreciate this. It’s why DoggCrapp is about the only bodybuilding program that’s ever interested me: all the nuance in bodybuilding is so hard for me to appreciate.
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Only tangentially related to Dusty’s video, but I felt like it was cool I’m identifying “carnivore friendly” training programs now based upon nutritional recommendations. DoggCrapp 2xg of protein per pound of bodyweight? Sure thing! Building the Monolith with a dozen eggs and 1.5lbs of ground beef a day? Absolutely! Deep Water? Very carnivore friendly. Jon and I DID correspond directly one time, and he was a bit shocked when I said I don’t eat any plants, and I know he’s big on including plants in the diet, BUUUUUT you can easily adapt the approach as needed to suit carnivore. Hell, I suppose you could even lump Super Squats in there: Gallon of Milk a day fits carnivore. And then Feast, Famine and Ferocity is open for it, assuming one goes an animal route on the protein sparing modified fast, which I HAVE done before with just egg whites. And now that I’m just being a child, I DO specifically remember in Dan John’s “Mass Made Simple”, he talks about how people will balk at the PBJ and say “Wouldn’t hard boiled eggs or tuna be a better choice” and he says “Sure: give that a try and let me know how it works out”, which, if taken in its most literal interpretation, means it’s TOTALLY ok to do!
8 Likes
Aw heck, one more post
Gigantic turkey thigh, some breast meat, and 5 strips of air fried low sodium/sugar free bacon.
6 Likes
AM WORKOUT (0410 wake up via alarm)
DOGGCRAPP Week 4, Workout B3
Band curls
10xMiniband
10xMonster miniband
5x 2 minibands
7+4+2xMMB and MB
90 second bicep stretch
Viking Landmine Kelso Shrugs
10x25
10x50
10x75
10+6+6x150
90 second axle trap stretch against short strong bands
KB calf raise
10xBW
10x20kg
10x40kg
90 second belt calf stretch w/105lbs
Viking landmine deficit RDL
10x50
10x100
11+6+5x150
45 second hamstring stretch w/75lb on axle/landmine
SSB Squats
10xBar
10xLight band
5xDoubled light band
5xDLB+25
7xDLB+45
17xDLB+25
90 second quad stretch
Standing ab wheel
3x10
BREAKFAST
Short walk w/dog
Notes:
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Woke up slightly before the alarm, contemplated sleeping in and training in the evening instead, realized I had a 10 mile run tomorrow and I wanted as much time as possible between the widowmaker and that run, and it motivated me to stick with the plan.
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Slightly altered the band curls, putting the mats on either side and the KB dead center. Still need to stand ON the KB with the heavier resistance, as otherwise it lifts up with the bands. I can always use a heavier bell, but this is working for now, and I’m getting a pretty solid pump out of it. Different resistance curve.
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The Kelso shrugs are hitting just right. This is just a great set up for them.
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Went with a different approach for the calf raises. I appreciate how simple this is, and so much room for growth with the adjustable bells. One of the things I like about the adjustable KBs vs the DBs is I can go up by 2.5lbs vs 5lb jumps, since I only have 1 side to load. This wasn’t absolute calf murder, but I’m ok with that.
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Really dug those deficit Viking landmine RDLs, and not just because of the ridiculous about of adjectives. Got in a VERY solid hamstring stretch on the eccentric. Have to put the ego away with how light it is, but the goal is to keep the goal the goal.
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Oh my god those SSB squats against the bands. This is THE next evolution. It’s absolutely wild how much they blow up my quads. Got 2 more reps than last time on the heavy set, and 1 more on the widowmaker, and I earned every single rep. So pleased with this.
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I get the impression my video is once again in youtube limbo because of the music I played this morning. It’s honestly getting pretty lame. Those squat sets are worth seeing, along with some of the other wild stuff I’m doing on this day.
EDIT: Oh this is too good
9 Likes
The SSB is no joke in general. Since purchasing one (finally) awhile back I still haven’t been brave enough to put hands on it. Maybe have to give this a whirl soon as I am sure it is humbling.
Edit: this should have read “bands” rather than “hands”.
1 Like
Oh dude, you SO owe it to yourself to break out that baby and take it for a spin. It’s life changing. In an alternate timeline, I ONLY use that bar for squatting, haha. Honestly, the only thing that keeps me from doing just that is BECAUSE I’m a natural hinger and it rewards that squat style, whereas a straight bar forces me to actually squat for real.
The article that really motivated me to get it was this one from elitefts
And then there is this gem from Jim Wendler
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Awesome! Thanks for this; will read when I get a moment.
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Oh man, your edit TOTALLY changed things, haha. I thought you were saying you hadn’t used it yet (put hands on it). Yeah, bands really take it to another level, but of all my bars, THAT is the one I want to use the bands on, because there is less chance of it getting ripped off of my back.
2 Likes
lol yeah that was my bad. I did chuckle to myself how much my edit changed the context of the conversation. Anyway I agree SSB is great and I should try it with bands.
2 Likes