Assuming you have the book, its on page 24.
About the biggest thing Iād be concerned about with Muay Thai and lifting is recovering from leg kicks. Itās going to make squatting pretty rough. An option would be to take on Jim Wendlerās āAthlete the lower/bodybuild the upperā to deal with that. DEFINITELY donāt do Deep Water, Mass Made Simple or Super Squats, haha.
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I donāt know anything about MT, but I love this approach for grappling.
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Thanks man, I have the book I will check it out. When I used to train, my legs got by far the most best up indeed.
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I need to check this one out. Is it in Forever book?
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@dchris Itās in the forever book, and Jim has written about it in his blog as well
The book is more detailed than that article.
@Panopticum Hope it goes well for you dude! I also canāt personally vouch for it, but I know Tactical Barbell has a āfighterā template and I imagine it would slot in quite well.
@burien_top_team Appreciate you vouching for it. To give you an idea of what Muay Thai is like, imagine you and your buddy are camping and suddenly you fall into the camp fire, your whole body catches on fire and he decides to put you using only his shins, knees, elbows and fists.
Got woken up in the middle of the night to the dog throwing up on our duvet, but we dozed for another 2 hours after that, got in my push ups and squats, Mrs made me a great breakfast, I got in some axle deads
7+2x426
I am SO proud of that set. The 7th rep should NOT have happened, it definitely wasnāt locked out, and I hitched the Hell out of it. Same with the second rep on the set set: LOOK at that first rep and tell me I had another one in there. This was a great day for grinding, especially the day after Zenos.
I also got in some throws and tried hanging from a bar again. Used hook gripā¦made chins a little tricky. 2 minutes remains my limit.
Drove to Lincoln and got some awesome Hawaiian BBQ. Got myself a loco moco and they actually put the gravy on the side, which was pretty clutch. I didnāt ask for it that way, so even cooler. Had some kalbi ribs and BBQ chicken as well.
Got home and hit up Axle Grace before doing lawncare for 70 minutes
This was actually slower than last weekās go. Iām going to blame it on those deads from before. Either way, solid effort.
Oh hey, my sticky shirt came in
And I treated myself to the delux edition of the NES Classic challenge for the switch, which is cool
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I think read the blog article before I really picked up on it in the book (thereās SO much in Forever ā¦). But great stuff all around.
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Iāll have to crack the book open. Itās been a long time since Iāve read it.
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Any suggestions for substituting prowler and sled? Maybe I can push yoke in grass/driveway, not sure on sled?
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Not Pwn but I turned a tire into a sled for dragging, cheap and easy to do.
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@dchris Pushing the yoke is definitely an option. Otherwise, if you have some extra cash to spare, the Unruly Sled from Westside Barbell is an incredible deal for how rugged it is. @tlgains got one a while back, and I picked one up as well and itās just perfect for quick sled workouts.
@simo74 Fantastic DIY there!
Wavetops, itās a great day.
Woke up, push ups and squats, great breakfast, 4 mile walk with the family, some errands and Culverās burger patties for lunch, got home, got in my sandbag work and throws
Took the 200lb sandbag for max distance carry, lapping as much as necessary. Then carried it, loaded it and bearhug carried it. Then carried it and did tabata lap and load. Then 5 throws with the 30lb bag.
Dinner involved me meal prepping 2lbs of piedmontese grassfed New York strip kabobs, alongside a grassfed sirloin for the kiddo and a piedmontese filet mignon for the Valkyrie
Which meant some awesome steak and eggs for dinner
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Steak and eggs looks great. Watching you carry that sandbag makes me want to get my own out.
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@simo74 Thanks man, and totally opposite for me: seeing that makes me think āf**k the sandbagā, haha.
AM WORKOUT (0410 Wake up via alarm)
PHYREXIAN DREADNOUGHT Phase 3, Week 3, Workout 1
Log clean and push press away for 1 min (1 min rest between rounds)
175x1
5 rounds w/155 (mostly doubles, some triples)
SSB squat against doubled light bands
4xBar
4x115
8x165
15x125
ASSISTANCE
8x6, 2x5 chins
3x10 standing ab wheel
10x125 SSB good morning
28 axle shrugs against average bands
50 band pull aparts
100 Poundstone curls w/axle
BREAKFAST
Short walk w/dog
Notes:
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Upon review, I realize I was actually supposed to viper press rather than push press, but today was challenging no matter how I approached it, so thatās a win. Actually had to deal with some head spins for the first time in a bit. Iām most likely dehydrated. Weighed in at 80.8kg after the workout, and I could see from the sandbag video I posted that Iām looking pretty lean, so the lighter bodyweight isnāt doing me much favors on my pressing.
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Squat performance went much better than I expected. Lower back was a bit stiff from sandbag and deads over the weekend, but still had the juice in me. Could have gotten in 1 more rep on that heavy set, but it did the job it needed. Iāll move up on weight next week. Meanwhile, widowmaker was really taxing.
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Lotta great assistance work in there. My left elbow is a little pissy, but my chinning ability has actually improved substantially with me focusing on the hang and chin vs just chinning. Part of that may also be fatigue management: I have less accumulated volume this way. But either way, it lets me know that Iām not getting WORSE by focusing on the hangs, and theyāre most likely sparing my elbow, so Iāll ride that out.
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Gonna be some shorter walks with the dog this week: work schedule is pretty nutty.
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Iāll need to flesh this out later, but Iām looking downrange for future plans. Itās nice being so light right now with 2 weight class based comps coming up, but Iām really not a fan of how much my press is NOT progressing with how little food Iām putting away. I think Iāve got a real solid seasonal approach going now: lean out over the summer, then spend the winter gaining. Still use feast and famine to stay honest, but I could use the fall and winter to get back to DoggCrapp or something similar and dip back to getting bigger. Actually really wanna pilot my Mass Made Simple into Super Squats idea. That excites me, which is reason enough to do it.
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Carb up meal tonight: bison spaghetti and some awesome looking peanut butter cookies from the Valkyrie. I keep seeing that the more I lean into this meal, the better the results.
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Thatās because you were the one actually carrying it 
. I hate it when I do it too, but watching someone else crush it is very motivating. Keep grinding brother.
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AM WORKOUT (0405 natural wake up, snooze until 0410)
75 KB swings w/57.5lb bell
3 mile walk w/80lb vest at 3.0 pace
70x270lb reverse hypers
50 band pull aparts
Neck harness work
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No walk with dog today: Valkyrieās car wouldnāt start, so I gave her a lift to work. Chaos is the plan.
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My walking pace was much speedier than itās been the past few outings. Iāve most likely recovered from some fatigue, and maybe thereās something to be said about the benefits of the higher carb meal the night before. It was absolutely fantastic: wonderful drum wheat pasta, no sugar added pasta sauce, bison, some garlic bread, some fried eggs and 4 of my wifeās cookies with some fairlife skim and local raw honey. Settled and digested well, woke up looking leaner.
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Itās amazing how much I canāt stand doing the swings to start off this workout, but itās a good bitter medicine to swallow. Swings always make me better in total. Meanwhile, the reverse hypers are the dessert: I have to finish off whatās on my plate to get to do them. And since I walked a little faster today, I had enough time to squeeze in that neck harness work as well.
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Tang Soo Do sparring tonight. This, in theory, is going to be a pretty decent workout week, because we have to double up on classes on Wed and Thurs to make up for attendance missed over the month. I can see if I can retain my āDojang Sparring Championā status.
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I got in my throws and hang yesterday. I went until 2:05 this time, but I didnāt complete the 4th chin after the 2 minute mark: I just went for a longer hang time to get in more time.
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AM WORKOUT (0410 wake up via alarm)
PHYREXIAN DREADNOUGHT Phase 3, Week 3, Workout 2
30 minutes EMOM
- Round 1: 3x241lb axle zercher squat from floor
- Round 2: 185lb axle dead incline bench (3 reps first 3 rounds, 2 reps remainder)
- Round 3: 7xBW NG chins
Repeat
Low handle trap bar lift
20x405
ASSISTANCE
3x10 standing ab wheel
Lateral raise dropset (35x10lb, 35x5, 35x2.5, 35xEmpty Hands)
1:30 trap bar hold w/235lb
BREAKFAST
Short walk w/dog
Notes:
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Workout listed was the intended workout: fatigue showed up and wrecked a few rounds. Had some balance issues at one point on some of the zerchers, missed a rep on the inclines, missed some reps on one round of chins. Letās me know I can repeat this workout next time it rolls around. Low food intake most likely showing itās place.
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That said, major PR on the trap bar lift. 20 reps has been the goal since the start of the cycle, when I originally hit 8. Zero hip pain, warm-ups felt strong, and I just blasted through. Was concerned I was going to vomit at the end of the set: seems to be the limiting factor in most instances. Big takeaway here is how good I get at this when I limit myself to just 1 big workset. Same with the ROM progression. Itās a lesson I have to learn: BUILD the deadlift: donāt train it.
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Rest of the workout was just the essentials. Had a misload on the lockout hold: a 45 on one side and a 55 on the other. Was good chaos training, but resulted in a little less time on the bar than I cared for. Short walk with dog due to early work meeting.
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Valkyrie and I went against each other in the first round last night at Tang Soo Do. Took it to sudden death with one point each, went a LONG round, very defensive heavy, and she managed to get in a headkick at the end. She went on to win the tournament, defeating our senior student with a body punch. I redeemed myself by defeating that same student during some free sparring at the end of class. 2 more nights, and these next 2 nights are doubled up classes: the junior AND senior class. Be good to have some new blood to go against.
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Always love to watch you squeeze out 5 more reps when most people would stop and sit down. Nice job Pwn.
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@simo74 Much appreciated dude! Itās definitely what I bring to the table.
AM WORKOUT (0410 wake up via alarm)
EVENTS Training
Round 1
- Carried 150lb Bartos Power Keg .15 miles (3 laps of .05 miles), didnāt set it down, relapped as necessary
- Ran back to start, backwards drag unloaded prowler to keg
- Ran back to start, threw 30lb bag as many times as necessary for .05 mile distance
- Loaded keg onto prowler, reverse drag to start
- Threw bag back to start
Round 2
- As above, but bearhug carried keg .05 miles (so just 1 lap)
Round 3
- Carried keg .1 miles (1 lap down, 1 lap back), upon reaching start, set tabata timer and lap and load keg at tabata intervals
BREAKFAST
Moderate walk w/dog
Notes:
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Humidity was turned up on high and I was pouring sweat throughout this, but it absolutely answered the mail of what I was looking for: maximal misery exposure. Iām really doing well re-developing my capacity to slog through super long distance carrying. Just that ability to take ONE more step.
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The staggered grip carry is definitely the right choice for these max distance things. Bearhug just crushes my lungs, and trying to re-lap from there is just a pain. I still do it, just to get in some variety and strength from different angles, but on comp day itās going to be a horizontal carry, which also means I probably didnāt need that grip shirt, but whatever.
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Did the lap and load at the end just to develop/improve my ability to quickly pick off the floor. The less energy I waste, the better.
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Still toying around with throwing mechanics. Finding little tricks and cues that seem like theyāll be useful.
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The double Tang Soo Do class was pretty intense yesterday. We had some fresh blood in both classes to spar against, and I ended up losing in the penultimate round while my kiddo beat my Valkyrie in the same, so I got to watch my kid go against the person I lost against. That person was about 6ā4 and all limbs, and I about lost my mind when I saw my kid pull off a Johnny Cage by hitting a full squat underneath one of their high sailing roundhouse kicks. I SO wish they went for the groin punchā¦but that would be against the rules. My kid lost the match, but the instructor said they gave them points for style. In the advanced class, a senior student ended up punching my Valkyrie in the mouth during their match, and suddenly the switch went off in me. I ended up going through every opponent I had like a woodchipper because I wanted to get to this dude and make him see the error of his ways. At one point, I had him at -1 points because he received a penalty for presenting his back as a defense (cowardice essentially) and then excessive contact on a headkick. I eventually won with a 2 point advantage. When it was done, my Valkyrie referred to me as her berserker-king and said that, when I was going up against the person who punched her, all she could think was āGet himā. That was pretty awesome.
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Another double class tonight. These have been good workouts.
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Does that grip shirt have a grippy upper-back area? Thatād be handy if you ever go back to squatting low bar (and if not, it just looks plain awesome).
So glad you gave it back to that guy in sparring. Way to go.
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@PowPowPunishment It absolutely does. Would be good for the yoke in particular. And thanks! Itād be one thing if this was actual contact sparring ala boxing: you know what youāre getting into. But when we all agree to certain rules and then stop playing by them, bad things should happen, haha.
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