You never do. That’s why I like you
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@simo74 Feeling’s mutual dude!
AM WORKOUT (0407 natural wake up, snooze until 0410)
75 KB swings w/55lb bell
3 mile walk w/80lb weighted vest (3.0 pace)
50 band pull aparts
BREAKFAST
Short walk w/dog
Notes:
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Motivation was low for this one. Hard to get excited about a walk, and my schedule has been so nuts and full that it was tempting to grab a few more hours of sleep. It’s honestly my desire to remain compliant with the program that compels me to get in the cardio. Plus, the weather was decent enough to get outside again, and I wanna maximize that while I can. I made myself a lot of false promises when I got out of bed, like how I’d skip the KB swings, I wouldn’t wear the vest, I’d walk on the treadmill and watch some TV, but ultimately I did what I set out to do.
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Went for 3 miles because I already got my reverse hypers knocked out for the week and didn’t have any other odds and ends to tackle. Same with the follow-on work: just band pull aparts and called it. I no longer have the compulsion to fill every minute of my morning with training anymore, which I think is ultimately a positive thing. There may be times where that “fire” comes back, but I’m thinking that I spent years maximizing volume and density that now I’m in a period of stretching out and seeing how far I can get with as little training as possible. Everything in cycles and waves.
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Tang Soo Do last night was pretty standard 1-step stuff, but now I’m done for the week. Also finished off that meatloaf, and had a TON of pulled pork for lunch from the food truck. I’m really just eating to appetite at this point, and can throw down pretty good when the time comes. Growing very well from the training, and staying lean enough. Still planning on just extending the feast until the end of the month, then I travel to see my in-laws for 10 days, which will most likely be a natural period of famine just by nature of unpredictable schedules/meals and busy times. Will consider that my first cruise from DoggCrapp as well. Thinking of bringing a weight vest and getting in Murph on Memorial Day and probably getting in some daily bodyweight work to stay active, and lots of walking, but no heavy weights.
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AM WORKOUT (0400 wake up via alarm)
DOGGCRAPP Week 9, Workout A2
DB Bench
20x20
15x45
10x70
15+4+3x95
90 second weighted dip stretch w/105lb
BtN Press
10xBar
9x65
9+4+4x125
90 second shoulder stretch
Axle Close Grip Lockouts
20xAxle
10x136
3x186
7+4+2x216
90 second 57.5lb KB tricep stretch
NG Chins
7xBW
5x1 chain
9+4+3x2 chains
80 second hanging lat stretch (tapped out)
(3) Texas Deadlift Bar Mat Pulls
3x135+chains
1x315+chains
13+5+4x405+chains
30 second per side 115lb DB lat stretch (tapped out)
3x10 standing ab wheel
BREAKFAST
Short walk w/dog
Notes:
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Training motivation was absolutely shot this morning. Alarm went off and I legit started doing the calculations on if I could fit this session in in Saturday somehow instead. Ultimately, being able to spend time with my family won out, and I knew that getting this done in the morning was going to buy me that. My primary attribution is that I was woken in the middle of a dream, which indicates to me I was in a REM cycle, whereas typically the alarm goes off during a lighter period of sleep. I was ultimately happy I got this done, but it was like bitter medicine.
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Upped the weight on DB bench and axle lockouts, made a 1 rep PR on the BtN press, 2 reps on the chins. Last time on the chins, I added an extra set because I hit the same amount of reps as a previous attempt, so today I kept it at 3 attempts. Might employ that strategy in the future.
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Hands were sweating quite a bit on the DB bench: will need to use chalk next time.
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I lost 2 reps on the first pull of the mat pulls, but part of that was an equipment issue. I went from pulling in sweats to pulling in shorts and long socks, and the bar was catching on the bottom of the shorts at the top of the rep, forcing me to fight for the last little bit of lockout. It accumulates over enough reps. Effort was right where I needed it though: blew out a blood vessel under my left eye. Haven’t seen that before.
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Weighed in at 83.9 KG. Weight is trending in a good direction, as my belt was actually feeling looser than it was last time.
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Watched part of the vid to see how you setup the lockouts. Always forget how long your arms are, ROM was like 1.5x what I expected it to be haha.
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Hah! Yup. I am a lab built conventional puller: stupid long monkey arms and zero upper torso. Makes pressing and chins/rows really suck…and squats too. Honestly, maybe this lifting thing isn’t for me, haha.
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Haha I’m torso and legs, little T-rex arms. Wingspan is 1.5" shorter than my height.
Maybe you should go into basketball (it’s not too late, it’s never too late!), all of those dudes have crazy wingspans!
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@heretolog at 5’9, my basketball future is as short as I am, haha.
Training: 56 burpee chins in 5 minutes
Partial meal prep: 6 beef ribs made in under an hour
Smoked at 325 for 50 minutes, finished off in air fryer at 400 for 8.
Other great stuff too. Go weekends.
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Those ribs look delicious
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Thanks man! Just salt and duck fat too: no sauce
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Mother’s Day. Went out for a great breakfast, Hawaiian BBQ for lunch, rigatoni casserole for dinner with some homemade cookie bars (blondies). Got in a 5+ mile walk as a family and some push ups and prisoner squats first thing in the morning
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Catching up on the last month or so’s worth of logs. Fantastic work as always. Loving the beauty of you winning 1st, 2nd, and 3rd, it’s a memorable accomplishment any way you look at it. And firmly second all the comments about you and your Valkyrie, so fantastic to see a good couple who builds up one another. Keep crushing it brother!
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Your flat bench dumbbell press work is impressive. Keep recording!
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@atlas13 Hey thanks man! Always a joy when you swing by.
@Friedrich Much appreciated dude! That’s not something I tend to hear often, haha.
AM WORKOUT (0343 wake up via dog, snoozed until 0400, got to bed late at about 2240)
DOGGCRAPP Week 10, Workout B2
KB Curls
20x22.5
7x30
15+7+8x35
90 second bicep stretch
Hise Shrugs
20xBar
10x175
10x265
10x335
14+7+11x405
90 second axle trap stretch w/strong bands
DB calf raise
20xBW
10x20kg
10x95lb
90 second belt calf stretch w/105lb
GHR
10xBW
7x22.5
13+7+6x30 (held behind head)
90 second GHR hamstring stretch w/30lb
Squat
10xBar
8x135
4x225
5x325
20x275
90 second squat stretch
3x10 Standing ab wheel
No walk (raining)
Notes:
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Training motivation was unexpectedly high for this, given the late night and stupidly early morning. I wasn’t joyfully excited, but perhaps determined would better settle it. I effectively had no desire to go back to sleep, but wanted to get after this and put in the work. The prospect of spending more time with my family in the evening was part of that, and also having loaded up on a delicious higher carb meal the night before and putting that energy “to work” was also there. But whatever the case, no bargaining or convincing needed to get on with this. I’m in my 6th week of a feast as well, which could be playing into that: typically I’m 2 week famine/4 week feast, and those famine weeks result in me really just not wanting to train by the end. Having rolled this out further is perpetuating the motivation to get after it. Still keeping lean “enough” through it all, but a desire to drop a few pounds as Jul gets closer and the possibility of a competition looms.
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Progress everywhere. More reps on the curls and GHR, more weight on the hise shrugs, calf raise, and squats. Squat was 1 extra rep on the heavy set and 5 extra pounds on the widowmaker.
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Solid pump on those curls, despite the thumbnail showing that my technique is pretty sloppy.
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GHRs really had me putting in effort. I feel like this is yet another area that is positively contributing to my deadlift performance.
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Squats felt very solid in the warm-up. Good mobility. Right knee was a little pissy, but that’s pretty standard these days. Right hip had a little bit of pain on the set of 225. I may have been able to get another rep of 325 if there was a gun to my head, but I saved that energy for the widowmaker, and it came in handy, because I was ABSOLUTELY ready to quit at rep 13. Finding those extra 7 was nutty, and I know I could have pushed for 1 more if that was what I wanted, but my form was falling apart pretty bad at the end there. I have to keep reminding myself that I’m purposefully squatting with the least advantageous technique possible for me.
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awesome top set of squats there . . inspiring
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You’ve made a big beef rib convert out of me! Those photos are mesmerizing.
I’ve been baking mine. But just received a combo grill/smoker/air fryer as a gift and am looking forward to further experimentation!
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@ajb5478 Hey thanks man!
@burien_top_team Welcome to the fold brother! Dude: smokers are SO fun to cook with, and it sounds like you have the same thing I do: A Ninja Woodfire. Such a cool gadget.
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Yep! It was a major surprise, but I’m pretty excited and the timing could not have been better.
Feel free to throw any tips you might have my way!
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How is the body feeling with this type of training vs other styles you have used.
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I saw this article and thought you might enjoy the read!
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feasting on a petting zoo’s worth of meat products
That’s quite a quote right there.
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