Thanks @Friedrich ! I am a total lifting nerd, haha. McCallum’s complete keys to progress is practically required reading, along with Paul Kelso’s “Powerlifting Basics Texas Style”. I know I’ve gotten @tlgains hooked, and I bought a copy of Texas Style for someone here as well.
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I have not read Paul Kelso’s book. I had a copy of Dinosaur Training, I might still in a box somewhere. When I was a pup Super Squats was my favorite book.
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@Friedrich Love me some Super Squats! I woulda given anything for that to be one of my first books on training. Definitely give Paul a read.
It’s been an awesome weekend. We’ve got on a 5.5 mile walk both days, I mowed my lawn today for some extra activity, and before that I did 75 swings with a 24kg bell. Both days I woke up and hit the push ups and squats, and yesterday’s “sprint” was a classic 5 minutes of ABCs BUT with a focus on rep quality. Actually got in the clean and went deep on the front squats. VERY different animal.
…yes, I, once again, was in my pajamas. Weekends are packed.
Got a real treat with some Hawaiian BBQ yesterday. @jdm135 here is some local food in Nebraska, haha. But it’s pretty legit. I got a loco moco for myself up above while the Mrs got a combo plate of chicken katsu, kalbi ribs and shoyu chicken
Making some lamb and venison burgers tonight. I’ll take some food porn pics at one point.
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As promised, lamb and venison burgers on chaffle buns with jarlsburg swiss, avocado mayo (a fruit!) and grassfed sour cream. The one on the right is a double burger.
I am made enough for leftovers. Meal prep, haha
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AM WORKOUT (0410 wake up via alarm)
DOGGCRAPP Week 6, Workout B2
KB Curls
12x22.5
10x30
10+5+5x35
90 second bicep stretch
Hise Shrugs
15xBar
10x135
10x245
15+10+6x385
90 second trap stretch w/axle w/strong bands
DB calf raise
10xBW
10x45
10x90
90 second 105lb calf stretch
GHRs
10xBW
12+7+7 w/25lbs behind head
90 second 25lb GHR stretch
Buffalo Bar Squat
10xBar
8x135
4x225
8x315
21x255
90 second quad stretch
3x10 standing ab wheel
BREAKFAST
Short walk w/dog
Notes:
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Saw some solid progress all around. The GHRs in particular were really strong, along with the Hise shrugs. Was feeling a bit beat up on the squats, so chip-shotted it with 1 rep on the heavy set and 5 more pounds on the widowmaker. Definitely gave the latter my all, but shoulda gone out for real on it. Next time.
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Calf raises keep moving around. I think this was a better set up for them.
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Carbing up later today with some tuna casserole, homemade sourdough and some banana bread with honey. Quality stuff.
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I read this as 90 sec bicep flex and thought you were doing a @TrainForPain inspired session LOL
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AM WORKOUT (0410 wake up via alarm)
Treadmill walk
2 miles at 3.0 speed, first mile incline 5, second mile incline 6, wearing a 45lb vest
60x230lb reverse hypers
50 band pull aparts
Neck harness work
Notes:
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Woke up to a tornado watch this morning, which was a pretty good sign to keep the walk indoors. For those of you not fluent in mid-west/great plains speak, this isn’t as alarming as it sounds. A tornado WARNING means that there’s a tornado nearby: a watch means that there is a potential for a tornado with the current weather conditions. Like a nacho warning would be if I bring you a plate of nachos, whereas a nacho watch would be if I set out some meat, beans, cheese and chips. Nachos MIGHT be coming your way, but maybe I’m gonna make them for me instead.
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I honestly didn’t think I’d do much more than incline 5. That was already pretty intense. I managed to find another gear at the mile mark. Breathed through the nose the entire time. Just a solid walk workout, making DoggCrapp proud. So bodybuilder of me to do incline walking on a treadmill.
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Upped the weight on the reverse hypers. I really feel like bringing them back has been huge for my progress. Definitely one of those gamechangers.
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Tang Soo Do sparring is on for tonight. We’re doing a tournament at the end of the month.
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Best explanation I’ve ever read.
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I love growing my traps and compressing my spine, so I will definitely be trying those Hise shrugs.
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@TrainForPain Thanks brother! Any chance to employ nachos in an analogy, haha.
@Strengthish Hell yeah dude! In fairness, I’m not doing them exactly as JC Hise did. To REALLY achieve the effect, you want to effectively make them a “breathing shrug”: taking in that deep breath into your chest and THEN shrugging the weight up. Supposed to really just get the whole shoulder girdle going. Hise was the man: it’s a shame more wasn’t written about him.
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Not familiar with tornado watch although we do have a fire danger ratings here which are similar. I am now just thinking about nachos though and will likely think about them all day long. thanks 
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Tornado warning is when you go outside to get pictures. 
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Zombrero’s right near my hotel… Dammit I’m going to have to pay them a visit
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Oh I’m trying this out today.
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@simo74 We have a similar fire warning here as well. We pretty much get all the seasons: blizzard, tornado, flood and fire.
@taylortooswift Hope you enjoy dude!
AM WORKOUT (0410 wake up via alarm)
DOGGCRAPP Week 6, Workout A3
Axle Incline Bench
20xAxle
10x136
10+4+3x186
90 second dip stretch w/105lbs
Trap Bar Press
10xBar
8x98
9+4+3x130
90 second shoulder stretch
Incline KB Skullcrusher
20x22.5
10x30
12+4+4x37.5
90 second KB tricep stretch w/24kg
Angled NG Chins
8xBW
8+4+3xMiniband
90 Second hanging lat stretch w/105lb
Viking rows
15x30
10x55
10x80
8x105
4x125
12x155
7x155
1 min per side 115lb loaded DB stretch
3x10 standing ab wheel
Lateral raise stripset
Notes:
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Didn’t experience the usual degree of ennui/lack of motivation this morning. I’m once again imagining this is the effect of the feast phase vs the famine phase. More food, and specifically more fats is giving me more energy and more drive to train. Still don’t care to get up at 0410 to train, but it wasn’t like before where I could pull it off my knowing it was “just” upper body day. Work has really been pretty crushing this month, and that’s been a driving factor for just “life fatigue”, but I’m pretty pleased to get these workouts knocked out.
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Saw progress everywhere. Really solid performance on the incline bench, trap bar and KBs saw some more weight, squeaked out a few more reps on those chins, and went with a legit 2 sets on the Viking rows with some progress. Also got in a full stretch for the DB stretch at the end.
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Really tried to focus on mind muscle with the rows. Too easy to turn sloppy. Experienced less shoulder clicking and popping on the trap bar press.
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Had enough time for some solid post training assistance work this morning. I like being able to hit those laterals on the day I train shoulders.
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Mrs and I squared off for the finals last night in our inner-Dojang sparring tournament. She beat me by points when time ran out. Always pleased to see her progress.
EDIT: Forgot to log that I weighed myself at 83.6 kg this morning, which bodes well, because I’m up from the last time I weighed in but look leaner. Wanted to make sure I was moving the needle the right way.
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Cool to hear that the weigh in went so well.
Scientifically it’s an Interesting Data Point to evaluate your new approach. And emotionally its a Kick-Ass result!
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@FlatsFarmer Thanks so much man! Your words carry a lot of weight. Carnivore DoggCrapp is definitely an interesting experiment. I know Rob Goodwin is out there with his own HIT carnivore approach, and I’ve seen that resonating in the sphere a bit as well, but it’s just been fun trying out all these different ideas.
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Way behind on catching up on your log but I caught the statement about finding an 11th rep on your trap bar deads when the kids are watching and I love that.
A game I like to play when my kids walk into the garage is have them guess a number for max reps I can lift a barbell for…then I always try to crush it. Usually my kids have no idea what a good assumption is for max number of reps and they always guess really low (maybe they are just doing it for my ego) but it’s fun to try to beat by doubling their guess and then go into a pro-wrestling alter ego interview with them (prefer to use macho man voice for this). They get a kick out of it too I think.
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I love that dude! Being able to get the kids involved is so awesome. My kid loves watching “The Strongest Man in History” and keeps telling me “You could do that!” Such a blast to have their vote of confidence.
Meanwhile, somewhat related: I remember reading how Steve Pulcinella noted that he always lifted better when being watched by women, so he’d actually pull cardio bunnies off of equipment to come watch him hit a max in the gym, haha.
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I could see how that would work well as motivation
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