More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)

[T3hPwnisher]

AM WORKOUT (0410 Wake up via alarm)

PHRYEXIAN DREADNOUGHT Phase 4, Week 2, Workout 2

PHRYEXIAN DREADNOUGHT Phase 4: Week 2, Workout 2

JUAREZ VALLEY axle zercher squats from floor w/186lbs
11-1-10-2-9-3-8(dropped on rep 6, had to reset)-4-7-5-6

5x135lb axle dead incline bench between rounds

Time: 26:19

End with

Low handle trap bar pulls
10x425

10x425lb low handle trap bar pulls

ASSISTANCE

3x10 standing ab wheel
Lateral raise dropset (35x10lb, 35x5, 35x2.5, 35xEmpty Hands)
1:45 low handle trap bar hold w/225
50 band pull aparts

BREAKFAST

Short walk w/both dogs

Notes:

• I’m feeling pretty good, but I also understand that feeling pretty good and trying to do what I did when I was 100% is not a great idea, so I went back to a classic to allow myself to drop the load while still increasing the challenge. Juarez Valley squats, but instead of the burpee I threw in the incline bench with some reduced weight so I could get in some more volume.

• I, apparently, have been sleeping on zercher squats for quads. When doing sets of 3 I didn’t notice it, but on those high rep sets they blew up. Specifically, I imagine it was the “resting” with the axle on my knees during the later reps, as it was effectively a loaded quad stretch. That might actually be something I bring into the fold if I get back to DoggCrapp. But either way, my quads were blown UP on the long sets.

• This hit the heart and lungs pretty good as well. This and Tower of Babel are always effective for that. I may actually consider alternating between those workouts and the EMOM for this phase of the program.

• Back and hips felt pretty solid for the trap bar pulls. That’s 4 reps over what I managed last week. Biggest thing was keeping my chow in and my head straight, especially with how exhausting the workout beforehand was.

• After those trap bar pulls, I was toast. Kept the assistance work light. On the timed hold, the weight started shifting forward on me, which increased the challenge. I SHOULD actually break out my farmer’s handles at some point for this, since that’s what the competition will evaluate me on.

• Sat out Tang Soo Do last night so I could play nurse for the Valkyrie. We should be able to attend tonight.

[dchris]

@T3hPwnisher

I, apparently, have been sleeping on zercher squats for quads

Completely agree. I made the switch to them awhile back because they felt way better than front squats, and my wrists weren’t limiting factor to pushing weight.

[T3hPwnisher]

Definitely. I always thought the upper back would be the limiter on them, but today I definitely tapped out to quads, haha.

[T3hPwnisher]

Skipped training this morning. Got up when the alarm went off at 0410, went downstairs, looked at the clothes I had set aside, said “nope”, went back upstairs, got in bed next to the Valkyrie and slept for another hour. She was getting to work early, so I said to myself “I’ll do a quick workout when she gets up and go take my shower”. Her alarm went off, I said “Nope” and snoozed until she was done with her shower.

She asked “No workout today?” I said, “I woke up and it was the absolute last thing I wanted to do, so I decided not to do it”. She said “It’s good you’re in a place where you can do that.” I agreed.

If I get home with decent time tonight, I’ll do some carries and throws, which was what was on the agenda today, but I basically worked until dinner last night, speed ate some leftovers and then went to Tang Soo Do, so yesterday was going all day. Today became a down day. Balance.

It as our family’s first official advanced class last night. Did some breakfalls/rollfalls and one steps. Decent activity.

I do think that having that July show canceled may be starting to show. I’ve been in “strongman mode” for quite a while now, and might be experiencing a bit of burnout. That said, I AM excited to tackle my Zeno squats tomorrow, so there’s still A spark: just not for events right now.

[TX_iron]

I love it. The reaper’ll come, but hopefully get a broken rib or two in the process.

Ha. That may’ve been the best thing to happen to those muggers. Crime, clearly, wasn’t for them. Serendipitous you post a boxer example, I’m about to try my hand at it.

[T3hPwnisher]

@TX_iron

Serendipitous you post a boxer example, I’m about to try my hand at it.

Hell yeah brother! Sport of kings. I miss it greatly. So “simple”, and so complex at the same time. 3-5 punches, try not to get punched back, and spend your whole life mastering that.

[TX_iron]

Oh man - just had my first class with a coach yesterday and I loved learning all of the tweaks. “Simple” stuff like legs apart, elbows tucked, protect face; but I know when someone is actively punching me I better have had practiced enough for my body to go autopilot.

I know you’ve got a lot of fighting experience so any wisdom is appreciated! I’m trying to plan my training, and it’s so hard to look at it through this lens as opposed to a lifter lens.

[jdm135]

Whew.
Just caught up on a few months worth of your log.
I see you recently posted takeaways from the past 18 months and I’ve marked it to read later.

Too much great stuff to comment on any one thing in particular, but great stuff as always. Your adaptability is legendary.

[T3hPwnisher]

@jdm135 Very much appreciate you swinging by, and those kind words. I’m a big fan of your work as well.

@TX_iron Hey thanks man. I honestly don’t have that much fight experience. I fought a total of 3 “MMA” matches, which were really just pankration matches, since CA didn’t have MMA legal at the time, and these were rounds in a tournament format. Never actually had a chance to box. I really like Dan John’s “Easy Strength” for someone looking to focus on combat sports: let the strength work be the strength work, and then let the fighting bet he conditioning and skill work. “Westside Barbell for Skinny Bastards” ala Joe DeFranco could answer the mail too, and 5/3/1 is really just so classic for training athletes. The big thing is you want the training OUTSIDE of the ring to AUGMENT, not detract, from inside the ring. If you’re too exhausted from a squat workout to have good legs in the ring: you’re working against your goals.

---

AM WORKOUT (0410 Wake up via alarm)

PHYREXIAN DREADNOUGHT Phase 4, Week 2, Workout 3

PHRYEXIAN DREADNOUGHT Phase 4: Week 2, Workout 3

Axle continental and push press away (max reps in 1 min, 1 min rest between rounds)
3x176
5-6-3-4-3x156

ZENO SQUATS
8x315
4x315
2x315
1x315
8x275
4x275
2x275
1x275
20x275

ASSISTANCE
3x10 standing ab wheel
30 GHRs
2:18 hang from bar w/pull up every 30 seconds
50 band pull aparts
25 band overhead tricep extensions
25 band curls

BREAKFAST

Short walk w/both dogs

Notes:

• I was really pleased with the pop I brought into the push presses today. I spent a little bit of time drilling the mechanics in the warm-up, and it seemed to pay off. The continental was a bit of a struggle today, but pressing was strong, and 5-6 for the first 2 sets is a very strong showing.

• I pulled my left groin area slightly last night in Tang Soo Do during a rollfall drill, and it came to play a little during the Zeno squats. A bigger variable is, since last week, it’s felt like there’s a hole in my right quad. I most likely pulled something as a result of dehydration. It meant that today was a really tough set of squats. I wasn’t terribly satisfied with my depth on the 8th squat of 315, but the effort was high enough for the remainder of the work, and I can celebrate the fact that I’ve now doubled my opening reps since starting this round of Zenos. This protocol really is something special. The widowmaker at the end reached its limit: just went with a clean 20 reps vs trying for a rep PR.

• 30 GHRs was solid work. Cool to see some progression there. And the hang was a PR.

[T3hPwnisher]

Quick wavetops: slept off and on until 0730, great breakfast, some mat pulls off a 4 mat

(4) Texas Deadlift Bar Mat Pulls: 12+5+4x425lbs

12+5+4x425

Hips are a little achy, and my hamstrings and quads are super sore from Zenos. Made the initial pull very hard. Honestly pleased with how this went in that context.

Did some chores to take care of the family, let the Valkyrie, kiddo and both wolves stay home, brought home a fresh kill from lunch (…Panda Express), then hit axle Grace

Axle Grace

You could time it with an hour glass, but I tend to move slow when I do it on the days I do the mat pulls

Immediately mowed the lawn for an hour after that. Then hung from a bar for 2:20, doing a pull up every 30 seconds. New record. Back to living.

[T3hPwnisher]

Holy cow I’m riding the high of today.

Valkyrie got in some better sleep last night. We got out of bed around 8, I did my squats and push ups, she made me an amazing breakfast, she was feeling good enough that we got out of the house for a little and I got some carne asada for lunch.

She was feeling a nap, we got home, I put on my shoes to get in some sandbag work and go for a walk, and while putting on my shoes my back spasmed.

To which I said “Chaos is the plan” and sandbagged anyway

Quick Sandbag workout (200lb bag)

Just one long round, but I’m working on getting the bag a little higher up to clear my hips and allow me some longer strides. I genuinely think I’m going to do well on this event just because, from what I can see, there’s no time limit: it’s just a matter of if you drop it. And since I seem to be able to just pause and “little engine that could” it a few more steps each time, f**k everyone else

After that, I got in a 1.5 mile walk, then immediately set to the task of smoking a leg of lamb for the first time in my life.

…with some piedmontese beef ribs, of course, because beef ribs are life

3 hours later, and it was amazing

The Valkyrie hasn’t really been feeling meat while she’s been healing, so I actually did a BIG BBQ spread for the family. 2 different kinds of mac n cheese (regular and bacon), BBQ baked beans, local sweet corn, and some tater rounds: just comfort food all around. Also did some smoked sausage, because that IS the BBQ my wife likes.

The lamb was like butter. Oh my god I once again have discovered my favorite ruminant animal. All I used was salt and duck fat spray. The ribs were yummy as well, but I think I left them on the smoker too long. Next time, I’ll pull them off before the lamb. Also, huge victory: my kid LOVED the lamb too. It’s so awesome to me when they get adventurous with protein. This is the same kid that loves Texas De Brazil, so they said, next time we go, they’ll get some more lamb. Score.

I think it’s pretty obvious that I’m fed up with cutting weight. From the video, I’m still too damn lean, and my arms are getting spindly. I have a bunch of ideas in my head on this, because I don’t want to abandon Zenos or ROM progression, but I think I can make it work and still focus on blowing up again. Really, I need to do more than 10 minutes of upper body work when I train. Or maybe go to 4 days of lifting instead of 3. Lots of ways to succeed.

I have the next 2 days off work. Get to spend it with my kiddo. It’s the first day of school on Tuesday, which is a half day, and tomorrow there is no child care, so I get to take care of them. Great time all around.

Gonna tag @boilerman @freshyfresh and @TrainForPain here to celebrate with fellow meat consumers and smoking enthusiasts. And also @tlgains because leg of lamb is STUPIDLY inexpensive at Costco. This was $4.99 a pound, and had a deal for $5 off at the register. I have meat to get through the week, and could even vacuum seal some for later.

…or I could eat it all now. Like, legit. This was WAY too delicious.

[simo74]

Looks great mate. Love me a good leg of lamb

[TrainForPain]

Thanks for the tag! I’ll be checking that out at Costco this week!

We also just got on the list for a side of beef. I don’t know how far out we are, but it will be this season. I’m excited for that.

[tlgains]

Man, that looks absolutely delicious.

I think I’ll get a Costco membership now.

I’m sure there’s some kind of electric smoker I can use on my balcony and extension cords exist.

[T3hPwnisher]

@tlgains Costco is SO worth it dude, if nothing else but for the $1.50 hot dogs, haha.

I Ate Nothing But The Costco Hot Dog Meal for 1 Week

Electric smokers are totally viable. Mine is electric. And there are even cheaper ones out there.

@simo74 Thanks so much dude! I don’t think there’s any part of the lamb I dislike at this point, haha.

@TrainForPain Oh man, that IS an exciting development! Good to be so well in stock.

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AM WORKOUT (0425 wake up via alarm. Slept in with day off work)

PHYREXIAN DREADNOUGHT Phase 4, Week 3, Workout 1

PHRYEXIAN DREADNOUGHT Phase 4: Week 3, Workout 1

Axle continental and press away in some fashion, EMOM for 10 minutes w/136
2xStrict
3xStrict
5xStrict
5xPush
2xStrict
3xStrict
Wheels fell off, survived

SSB Front Squat
4xBar
4x115
4x135
4x185
6x255
16x195

ASSISTANCE

3x10 standing ab wheel
17x125 SSB good mornings
50 band pull aparts
30xAverage Band axle shrugs
100 Axle Poundstone Curls
25-10-7-5-5-5 dips superset w/5-3-2-2-2 chins
Neck harness work

Notes:

• Was low on energy and pop. Weekends are pretty taxing on this point, and I need to eat more. Weighed in at 82.1kg AFTER breakfast and 30oz of green tea with electrolytes mixed in, so I’m light enough for weight making.

• Definitely just need plain ol more upper body volume. I’ve thought about stealing the assistance from Building the Monolith moving forward.

• Little bit of right hip pain flaring up again. Comes and goes.

• Right bicep was REALLY cramping up on the heavy set of front squats. Unique problem to have. Especially chasing it with the Poundstone curls.

• REALLY focused on the hip hinge on the good mornings.

[Deadliftnstill]

@T3hPwnisher

The lamb was like butter

Have you ever done smoked lamd shoulder? Like leg but even more flavour, thanks to all that tissue.
You have to really nail the low n slow though, orherwise will be very chewy.

[T3hPwnisher]

This was my first time smoking lamb in any fahion, haha. I have some pork shoulders to work through sometime too. So much meat: good problem to have

[boilerman]

All of that looks absolutely amazing. Those runny eggs are also looking seriously good.

I’ve never used an electric smoker and I’m always surprised to see how charred you get the outside of the meat you smoke, it looks amazing!

[T3hPwnisher]

@boilerman Much love brother! The eggs are the work of the Valkyrie: she won’t permit me to make my own, haha. And she’s quite talented. The Ninja smoker in particular is really pretty good at getting a dark color, just because it’s so small and concentrated.

---

Got in a 1.5 mile walk today with the kiddo, and then I got HOOKED UP at back to school night. They had food trucks, and I decided to see what shenanigans I could come up with.

Went to the Thai Food truck and asked “Hey, could I get JUST the chicken from the chicken pad thai? Like, charge me for the whole thing but just give me the chicken. I’ll order 2 servings and pay that much.” There was a little confusion at first,

“You want no noodles or rice? Just chicken and veggies and eggs?”

“No veggies, but oh if you can do eggs too that’d be awesome”.

“…yeah, we can do that!”

What I was expecting: by asking for 2 servings worth of just the chicken from the pad thai, I’d get one decent serving worth of chicken.

What I got

What I ate:

…all of it. And the chicken that was leftover from my wife’s chicken fried rice.

Gotta celebrate these Ws. I forgot, from my time in south Asia, that these folks tend to dig a big dude with a big appetite. Yesterday, a south asian gentlemen working at the gas station informed me “I like your body: it’s very cool” while flexing at me. I appreciate the frankness there.

Yeah, was there some sort of sauce and oil on the food that didn’t make it ultra carnivore clean? Sure, but considering this is the day I typically have my carb up meal, that’s a minor issue. I WAS kinda hoping it’d be a little spicy, just because I haven’t had spice in a while, but it was just temperature hot.

But still: what a way to get to yes.

[simo74]

It may be a bit different down here but it really does confuse people when you ask for a variation to a menu item. We went out for dinner last week and my son wanted the beef burger. But he didn’t want any of the salad, cheese or mayo, but he did want bacon added. The waiter made some comment like, that would just be meat with with meat.
My son innocently replies ‘yes that is exactly the point’. He did get what he wanted so I gave the guy an extra tip but he really looked confused.