That was dinner for the family tonight. I tell my kid it’s “Texas De Brazil at home”, and cut them up some slices of all the different steaks. They love it.
For meal prep, I made a 4.5lb brisket.
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This is so awesome. I love it when my kids are excited about eating good quality meat. I cooked a roast leg of lamb for dinner yesterday and 2 of my kids were fighting over who could be the taste tester and have the first slice.
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A couple of years ago I was home with my kids and they were hungry. I suggested tacos. They objected pointing out we didn’t have taco seasoning or ground beef.
I had several different cuts of beef, a meat grinder, and spices. I looked up a copycat recipe of Taco Seasoning, ground up the meat and made tacos.
They told me they were the best tacos they had ever had.
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AM WORKOUT (0410 wake up via alarm) Been getting VERY good sleep for a while now
DOGGCRAPP Week 7, Workout A1
Dips
20xBW
10x30
5x55
3x80
5+3+3x117.5
90 second weighted dip stretch w/117.5
KB clean and press away
20x22.5
10x30
12+5+5x55
90 second shoulder stretch
Extreme Close Grip Swiss Bar Bench
20xBar
12x75
7x165
7+3+3x185
90 second tricep stretch w/55lb KB
Underhand Chins
8xBW
10+5+4x15
90 second hanging lat stretch w/105lb
Trap Bar Lift
10x175
10x245
5x335
11x430
60 second 115lb DB stretch
3x10 standing ab wheel
BREAKFAST
Short walk w/dog
Notes:
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Yet again, training motivation is high. Although I should cage that: I’m ready to do THIS training at this time, but I definitely don’t have that compulsion I used to have to train ALL the time. Multiple times over the weekend I saw an opportunity to get in a short sprint workout, but really thought to myself “I don’t want to do that”, so I didn’t. I’m finding that this is what I have a stomach for these days: 3 days of hard lifting, walking whenever possible, and maybe a few short sprints. But it was nice to get this knocked out this morning so I’d have my evening free, because the past 2 times this workout rolled around I ended up sleeping in instead.
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In that regard, I was curious how performance would match up, but I absolutely crushed it. I went up on weight for the dips, KB press and trap bar, and beat previous records on the swiss bar and chins. The trap bar was especially delicious, as I was able to up weight and match my previous record on reps with the lower weight, which, again, was set under more ideal circumstances. Definitely left some blood on the barbell there.
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Goofed on the swiss bar bench and did the math wrong initially. That set of 165 I had in my head as 185, but when I went to press it I could tell it was too light. Called it an extra warm up set.
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Just a good day overall. Might be able to get in a walk this evening. Doing my carb up meal: looking like some bison spaghetti, sourdough and some cookies/brownies.
Oh yeah, I came up with an idea that I’m sure I came up with before, but DoggCrapp/Super Squats hybrid. Still train 3x a week, but change the movements each workout (A-B-C, A-B-C, etc). Smaller jumps up in weight each week, allows the program to be run for longer, still brutal.
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I see you have been good about adding in the stretching in the program. What is your thoughts on this so far?
No real thoughts, haha. It’s a thing I do because it’s part of the program. Same with the pull overs after the squats in Super Squats. I prefer to shut off my brain with this stuff.
I like celebrating these wins. The Mrs. surprised me by coming by my work for lunch. Since I wasn’t planning on seeing her, I only had Metabolic Drive packed for lunch, but since she’s my Valkyrie and I’m her berserker, I wasn’t going to just be a meathead and have a protein shake for lunch with her. So I hit up the work food court and got to Charley’s Subs. I got this
Large chicken philly salad, no cheese…or lettuce, haha. Extra chicken. Still hitting the PSMF aspect for today with such a lean meal, and got to sit and have a wonderful lunch.
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AM WORKOUT (0410 Wake Up Via Alarm)
75 KB swings w/55lb bell
2.55 mile walk at 3.0 pace w/80lb vest (outside)
65x230lb reverse hyper
50 pull aparts
Neck harness
Lateral raise dropset
BREAKFAST
Short walk w/dog
Notes:
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We had some lightning storms this morning, so I went with my CAP barbell vest vs the Ironmaster, since the former uses sand instead of iron weights. Seemed like the smart call. It sits a little differently, but it’s still heavy.
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Focused on picking up my pace, and ended up at .3 faster than average. It matches how fast I’ve been walking on the treadmill. Wonder if I’ve engrained a faster walking pattern.
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Got in those odds and ends movements. They all add up and help me feel good.
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Legit had an inclination to do log Kalsu this morning. Stuck with the plan, but it seems I’m getting the itch to do some crazy stuff.
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Tang Soo Do is on the schedule for tonight. With our tournament coming up, it’s most likely going to be a prep class: low impact.
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Hey dude,
Awesome work is getting done here. I just commited myself to run 5/3/1 for a long time (at least a year), but doggcrapp seems so cool to run at some point.
And I’m in a bit of an impasse, so I am gonna ask for some help. In january, I came off pretty much 6 months of conjugate, and got a lot heavier. I weighted 302lbs at that point. Not insanely fat, but real husky. I started a cut and lost 35lbs with some rough kcal counting and using some conjugate, then some high frequency powerlifting and since I got actual ADD I felt bored to death by week 3, I started running 5/3/1 5sPRO with FSL, pretty much in the way krypteia is hit (assitance supersetted, pushing under 45 min and using the rest of the workout for some conditioning usually).
The last 3 weeks, my weightgain has stopped pretty much. I could drop the kcals quite easily, but don’t want to feel like dragging too much. Would you advise to take a diet break, or to keep pushing weight down? My goal is to get to 250/253 so i get some room for pushing mass.
My idea was to run pervetor for 2 leader cycles around maintenance.
Keep rocking, and i would love some advise!
Just curious - how tall are you and what is your body fat?
NVM - I see you are 6’8".
Yes. Guestimate 26%bf
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@Panopticum Good to hear from you dude! I saw you say that your weight gain as stalled, but I imagine you meant to say your weight loss has stalled.
Being in a deficit since Jan is a LONG time to be in a deficit. I can see the value in a diet break, just to rebuild the metabolism and give you a place to work from. In general, I do NOT like weight loss goals: the number on the scale is a poor representation of bodycomp. I like bodycomp goals: I want to be THIS lean. Whatever weight I end up at to get there: that’s cool. Unless this is about competing in a weight class, and even then, it can become a dangerous game. Too easy to keep chasing that scale dragon.
If you’re eating carbs, you can play around with nutrition timing so that you have the most energy available for your workouts, which can keep from feeling flat. Otherwise, it might be a question of tailoring training so that volume is reduced while intensity is high during these lighter periods.
I know that’s more just some shotgun of thoughts there, but hopefully it got some juices flowing. Let me know if I can provide some more details.
AM WORKOUT (0409 Natural Wake Up)
DOGGCRAPP Week 7, Workout B1
Axle Curls
20xAxle
10x43
10x53
17+8+7x68
90 Second bicep stretch
Axle shrugs
20xAxle
10xLight band
10xAverage Band
14+5+4xStrong+Miniband
70 second trap stretch w/axle+strong and miniband
Belt calf raise
10xBW
10x30
12x80
90 second belt calf stretch w/105lb
SSB Good Morning
10x65
10x98
13+6+6x148
90 second hamstring stretch w/40kg bell
SSB Front Squat
10x65
8x115
4x135
4x185
6x255
17x205
90 second quad stretch
BREAKFAST
Short walk w/dog
Notes:
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Training motivation not super high, but solid. Whereas I have “it’s just upper body day” for the A days, this morning I told myself “The squat is the only hard part” for this workout, and that was enough. Got up a minute before the alarm, which seemed like a good sign.
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Progress all around. Very solid bicep pump, and the stretch afterwards was agony. Really pushed the good mornings hard. I had a goal to die on my feet with the front squats and it happened. I was actually so exhausted that I failed the eccentric. Part of that was my right knee was just being pissy all morning, so I was using a much slower eccentric than I prefer, which was really taxing. And, once again, I made it a goal to keep my heels touching on the front squats, so it was super close stance and very quad focused.
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Looking pretty lean. Always fascinating how it happens during the feast. Part of me is thinking of just getting back to a traditional Apex Predator approach over the summer vs Feast and Famine. I’m visiting my in-laws at the end of May, and maybe I’ll let that be a decision point. It will also be my first “cruise” on DoggCrapp. Thinking I might do Murph while I’m there, and otherwise just stick with walking and bodyweight stuff.
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I really do feel like the increased walking prioritization has been a big part of that. With so few carbs in my system, I just run on fat whenever I do any activity, especially with such low intensity. Been an interesting pivot to downprioritize intensity so much, but it honestly is suiting my appetite for training these days.
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Tang Soo Do last night was very technically focused. Lot of weapon work. Not much activity.
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Just watched that part of the video, awesome stuff. High rep front squats are truly a demonic exercise, will slot them in soon if I can get my lower back to agree.
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Much appreciated dude! The SSB makes it far more viable: less chance of failing due to racking issues, able to pause at the top more. I’m kicking around the idea of hatfield squats at one point too for a similar approach. If you’ve got a SSB, that might help with the lower back.
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I’ve never done a Hatfield squat but they look like a great movement for quads and to keep the lower back safe.
Gym has an SSB going to wait to buy one for myself until after I move back across the country this summer.
Might try to squeeze in a few easy reps of them this afternoon.
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Even though this is the way I’m approaching it, the scale weight is starting to mess with me a bit. I think mostly because I had to emphasize scale weight to ensure I was eating enough to get here.
The illogical side: I put on X pounds over the past several months, and now I just lost a huge chunk of it, and it feels like I’m going backwards.
The logical side: I’m maintaining my strength, I’m getting enough protein, and I’m seeing good visual changes.
There’s a part of me that still wants to set a weight-cutoff of “if I’m not lean enough by the time I reach this weight, I’m going to stop here”. But I already had a good idea of how many scale pounds I’d end up losing anyway, so at least my experience helps. And your experience of losing, what, 35+ pounds and mentally handling it, also helps.
Things like this make me smile. This is exactly the same cue from Super Strength. Heels together, push the knees out.
Some of the things I do, I’m aware that nobody else is doing them. But then given enough time, I see other people have the same experiences and it’s kind of nice. In the past year I’ve seen a few people take jefferson curls, windmills, and pullovers seriously.
I’m still waiting to see straddle deadlifts and bar-behind-the-back Hack squats make a comeback though.
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Appreciate you swinging by dude!
It’s definitely worth appreciating how the first bit of weight you gain and the first bit you lose is always that bit of water and food mass in the gut, which is another reason why I don’t sweat the scale. It mattered more when I was worried about weight classes, but even that, I don’t care about at this point
A big part of this was the fact that I transitioned away from a pure performance focus to a focus on health: physical and otherwise. My life REVOLVED around food at that point: cooking it, eating it, cleaning up after it, digesting it, and all the research I was putting into it. I was sacrificing quality time with my family, and that was SO stupid and backwards. So I wanted to go "high speed/low drag, and got on the Velocity Diet to establish a new baseline, and ended up carnivore from there. And since I’m so good at keeping the goal the goal, I watched all the weight fall off my body and just said “this is what my body wants to do”. I made no effort to CAUSE change: I just let it happen. I was actually totally at peace with the idea of being 165lbs again: a weight I hadn’t seen since high school. I told myself “if this is what I need to weigh to be happy and healthy: it’s worth it.” That I ended up putting 13lbs back on eventually and seeing my strength come back was a bonus.
But another trick I did was the same play I pull when I’m injured: I changed EVERYTHING in my training so I had no baseline to compare against. It’s why my heels are so close together and the bar is so high when I squat: a total change from before. Same with not wearing a belt. I made myself squat in the most alien way possible and decided to grow from there. Seems to be paying off!
Love all that old school stuff. We have SO much to learn from those dudes.
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Thanks dude.
Weight loss indeed, not gain.
I like the idea of a metabolic reset. I know you don’t like saying what someone else should do, so I am gonna ask: what would you do in my situation?
Training:
Would you pick a hard leader template like Pervator/BBS/BBB with a ton of conditioning and try to do a very mild weight gain for example?
Diet:
My diet at the moment is pretty rich in carbs and pretty low in fats. Protein around 1g/lbs. Not your way of doing things: I know. I dont feel comfortable switching to carnivore. I think about getting a my fats WAY up, dropping the carbs under 100g a day and getting to a point my weight maintains the same. How would you feel about that?
Scale chasing:
I get your point. If i have to be realistic, i want to be about the 15% guy lean haha. Seems like its 3 months of hard cutting away if i have to do a rough guess.
All the things you say are really appreciated. And i need to post here more. I check your blog out every day. Seems only fair to cheer you on
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I’d completely abandon the fat loss phase and instead focus on a nutritional overhaul entirely. Rather than just eating the same foods I’ve been eating but eat less of them, I’d look to eliminate all processed foods, with an exception for a quality protein powder.
I’d focus on primarily animal sources for my nutrition, establish a baseline of meat and eggs, and see how I respond. Outside of protein powder, I’d restrict dairy, at least at the onset, and slowly re-integrate it via cheese, sour cream once I felt comfortable.
I’ve waive food intake, rather than keep it consistent through the day/week. I wouldn’t ever count/measure, but maintain awareness of what I’m eating, and accomplish this waiving by manipulating the fat intake. Some days, lean food intake, some days, fatty intake.
For training, I’d do something TOTALLY different than anything I had been doing up until this point. I’d want NO baseline to compare against, so I could get out of my own head while I underwent this transition.
Regarding your approach for nutrition, I’m always going to favor a lower carb/higher fat and protein approach. I’d be curious about the fat sources. I’m not a big fan of nuts/plant based fat sources these days. I’d take an exception to avocados and olives, assuming guts can tolerate them.
Basically: I’d completely etch-e-sketch my approach in this situation. I find that drastic changes require drastic changes. “Doing what we’ve done gets us to where we’ve gotten”. To be somewhere DIFFERENT, we gotta do something different.
I know that’s a bit to chew on, but hopefully helpful to consider. And always appreciate you swinging by and reading the blog dude!
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Thank you for the very elaborite response, man. I really appreciate it.
I will chew in this a bit. For now: I see some things I am pretty sure I will take from this, and a few thing I have the feeling I won’t. But we will see, I will let this sit a bit. It won’t be the first time I drastically overhauld my diet with wild results.
Keep rocking dude!
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Hell yeah brother! You as well. It’s always the buffet of advice: take what looks yummy, and leave the weird dessert for someone else, haha.
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