I really dig that ABC workout idea. That could definitely be a fun shift for a couple weeks when needed or what have you
1 Like
Late to the party but I did his strongman oriented one. It sucked a lot. I would go hide and die between the different giant sets but I was in pretty good shape by the end. I had to set a training max for some of the moving events and lower body stuff because 5 rounds of yoke and farmers before 13in deadlift did not play out well for me.
1 Like
Itās definitely on my list! All of Danās programs are just so awesome looking.
1 Like
AM WORKOUT (0410 wake up via alarm)
2 minute hang from bar w/pull up every 30 seconds
75 KB swings w/57.5lb bell
2.75 mile walk w/80lb vest at 3.0 pace
90x270lb reverse hypers
50 band pull aparts
BREAKFAST
Short walk w/dogs
Notes:
-
There were some lightning storms and a little bit of rain when I woke up this morning, so I went with my sand filled vest vs the Ironmaster one. Seemed like a smart idea to not wear a bunch of metal around lightning, and this prevented rust. It hindered my pace a little, since this vest hangs lower in front of my hips, but still achieved the effect I wanted.
-
Didnāt get a good grip established at the start of the 2 minute hang, so Iām pretty pleased with how that went.
-
My right hip feels amazing right now after those reverse hypers, so I really think I need to learn that lesson and start doing them more than once a week. I donāt need to do them as heavy, because I donāt want to cause MORE problems by repetitive motion stuff, but I am sure I can get a tonic effect going. At least as I get closer to the competition. The ultimate cure will be more intelligent programming, and I have a few ideas for that.
-
Wonderful family meal last night. Spaghetti with bison meat sauce, some garlic bread, and Valkyrieās oatmeal peanut butter cookies with butterfingers mixed in with some local raw honey and some fairlife skim. My father-in-law almost ate all the cookies before I had a chance to get to them: I forget about having āroommatesā, haha. On that note, they took off this morning, short trip, but back to living. Got a long weekend coming up, which will impact things slightly.
13 Likes
Not a bad plan. I find myself in a similar quandary often but have learned to use yoga nidra for NSDR (Non Sleep Deep Rest as coined by Huberman) and that serves as a suitable supplement. It does not have to be a continuous or consecutive eight hours either. A ninety minute bout of NSDR during the day is acceptable.
Huberman has a podcast episode on this - worth a listen.
2 Likes
Always appreciate the reference dude. I DO get adequate rest in a day: itās more the 8 hours of sleep I am curious about. Try as I might, thatās not a number my body seems to want to achieve.
1 Like
I seem to operate best on ten, lol.
This is all that matters.
1 Like
Bodies be weird, haha. Reference my bizarre nutrition pivots.
I think the deal is learning to listen to yourself.
I got a few years on you so ten might be good for me. And six of sleep might be perfect for you.
I really think the key is to listen to yourself, to trust yourself, and recognize that you might be a unicorn (you in the generic sense of the word).
1 Like
Fully concur!
1 Like
Iāve been slack on this lately but a link to the one Iāve used previously, if I have some time at work to āswitch off brieflyā. Thanks for the reminder @The_Myth
1 Like
I should have linked it but I was 1 - too lazy, 2 - passive aggressive.
I am not sure if it is that podcast but on one of them he goes through the whole sleep thing, how your body drops temperature, two hours after you hit bottom, you wake up naturally, four hours after that you are the most creative.
It is a fascinating study and a plethora of information.
Side rant - human beings, not human doings. Sometimes we just need to be, and not do.
Not appropriate for me right now as I am on a lengthy travel journey - CA to OR to NY to CT to NY to DE to NC, to DE to NY to MA to CT to NY to OR to CA over eight weeks - but I find time to just be.
Figure PWN has his stuff together better than I, so I will let it be.
4 Likes
I will always value your contributions, thoughts and perspective. Youāve had a lot of living, and allowing me to share in that has been huge.
AM WORKOUT (0410 wake up via alarm)
PHYREXIAN DREADNOUGHT Phase 4, Week 5, Workout 2
30 minute EMOM
Round 1: 4x186 axle zercher from floor
Round 2: 3x127.5lb weighted dip
Round 3: 3x55lb weighted NG chin
ASSISTANCE
3x10 standing ab wheel
Lateral raise dropset
1:05 timed hold w/315 trap bar
50x90 reverse hyper
Notes:
-
Continuing to work around the hip pain, wanting to stay fresh, not push myself, and heal. Dropped the weight down and went for higher reps on the squats to really challenge the EMOM format. The dips continue to get stronger week to week, so Iāll ride that wave. Chins Iām just letting fall where they may. I scrapped the heavy trap bar pulls; went to set up for it and just knew right away it was a bad idea. Even that 315 pull ached a little bit. Iām not going to get a whole lot stronger between now and the strongman comp, but I can definitely get hurt, so now is the time to just dial in technique and conditioning and push hard on the days I feel good.
-
I moved fast enough on the zechers. Didnāt feel terrible. The reverse hypers at the end were pretty restorative.
-
I changed my division for the grappling comp so that Iād have some competition. Instead of competing as a Masters 2 athlete, Iām in the 18+ division. So far, thereās one dude who is 21 and one that is 29, so weāll have to see if age and treachery can overcome youth.
-
Tang Soo Do last night was decent enough. Solid focus on the basics, and learned some of my new Hyung. My hip was making some of the kicks tough.
-
Was absolutely peeled before going to bed last night. The more I lean into the high carb meal, the leaner I end up. Bodies be weird.
14 Likes
Hey dude! Been a while, like 500 posts in here a while haha. I did a real TLDR skim and saw some of the highlights, particularly the kick ass deck job and the new pup. Lots of good meat and training Iām sure as well.
Whatāve you been up to lately? Iāll be honest and admit my skimming didnāt include getting an idea of what youāre doing training wise.
No need to rush into a response here, Iāve been so inactive on the forum the past several months Iāll probably wind up reading the reply in my emails before I get around to seeing it.
Hope all is as well as it seems!
2 Likes
@mr.v3lv3t Always great to hear from you dude! Iām currently training for 2 events: a grappling competition this weekend, and a strongman competition on the 14th of September. The strongman comp is actually the result of a July competition getting canceled, so Iāve been in āprep modeā for WAY too long. In turn, Iāve been in a fat loss phase, to ensure I make weight, and got myself STUPIDLY lean again, much to the detriment of my pressing strength, but I seem to have kept my lower body strength through it this time. The new pup has kept me active as well.
Hope itās been a lot of positive things keeping you busy!
AM WORKOUT (0410 wake up via alarm)
EVENTS
Took my 100lb keg, prowler and 30lb throwbag out today.
Max distance carried the keg, first in the staggered grip carry, then a bearhug, then another staggered grip carry.
Once I reached max distance, Iād run back to the start, reverse drag the prowler to the keg, run back to the start, throw the throwbag to the keg, load the keg onto the prowler, reverse drag it to the start, run back to the bag, throw it to the start.
Took 1 minute rests between those attempts. Total of 45 minutes of training.
BREAKFAST
Moderate walk w/both dogs
Notes:
-
Was actually pretty excited to get after this today. As my hip pain continues to resolve, my motivation seems to climb. Perhaps I was just too beat up. Iām realizing I havenāt had a for real deload in quite a while, and that will be something I need to actually include moving forward. Typically, life gives me deloads, but that hasnāt been the case so far.
-
Went with the lighter weight on the keg to spare the hip, and since Iām grappling this weekend (I changed divisions from Masters to 18+ so that Iād actually have competition) I figure Iāll have ample opportunities to move heavier awkward objects. Really went all out on how far I carried the damn keg as a result. The prowler was pretty nice on the hips and knees too.
-
Figured out to start the bag throw with a counter-force rotation, and it really seemed to pay off. Picking up little tricks as I go.
-
Tang Soo Do last night was a little lower intensity, although we DID start the warm ups with various animals crawls. Since itās summer, weāre in t-shirt tops vs the traditional Dobak, and the Valkryie told me āYou are a mountain of muscleā when she saw me crab walking, bear crawling, and upperbody-only dragging myself across the Dojang floor. Big ego boost there.
-
Interesting aside, but my body odor has been awful these past few days, and Iām realizing I hit the garlic bread harder than usual during my Monday meal. Itās amazing the little things that have impacts after youāve had an elimination diet for so long.
-
Gotta brag about my kiddo: I made some steaks for dinner last night, cooked theirs medium rare and made some VERY rare steaks for myself. Kiddo finished theirs and still wanted more steak, so I let them have some of mine. These were like, cold blue center rare, and my kid DEVOURED them. Said they really liked them. I have another barbarian to raise! Funny enough, Iāve been hammering the value of protein for so long and it fell on deaf ears, but now theyāre taking a āhealthy eatingā course in school, and theyāve emphasized the importance of protein in a diet, so now my kid is all abound the gains train. Iāll take it.
10 Likes
Must be something in the water, I have lots of issues with my son eating as we have talked about before. I cooked steaks for dinner last night but as he was at karate he got to eat later on his own. I cooked his steak fresh when he got home, medium rare, nice and tender and still juicy. When I put the plate down he looked at me and said ādad that is massiveā In reality it was only about 6 and 1/2 ounces but he is not a big eater. I just told him to eat what ever he could and save the rest for lunch tomorrow. 5 mins later and he has polished off the whole thing, which made me very happy.
10 Likes
Hey! Idk if you knew this already, but I just saw a clip from Dan John on Instagram, and in the beginning he shares a clip of you squatting!
Link attached
9 Likes
Holy cow! That just made my night! I had no idea: Iām not on instagram. What an awesome find. Thanks dude!
5 Likes
@simo74 Dude, it brings me so much joy when I hear about the positive journey your son is going on as far as the nutrition front goes. For a parent, thereās no better āproviderā feeling than making food your kid wants AND that you think is worth eating. Itās too easy to give them a donut or a piece of cake and watch them inhale it, but when you make them something that YOU would eat and they enjoy it, itās a win.
Training Log: Entry 3344
AM WORKOUT (0500 wake up via alarm, slept in with schedule)
PHYREXIAN DREADNOUGHT Phase 5, Week 1, Workout 3
Axle push press
5x2x186
Breathing Squats
30x225
Notes:
-
With the competition tomorrow, I wanted to keep this short and intense, and keep the loading light on the squats. Getting doubles on all the push presses was a delightful surprise. My hip isnāt 100%, but itās trending in a very positive direction. My right knee is still pretty buggy. I think I pushed the Zenos to the absolute limit while in a deficit. I need to learn the lessons from DoggCrapp: reduce frequency, increase variety.
-
I had intentions of going to 50 on the breathing squats, but my back was screaming at me, and with me needing to perform tomorrow I capped it at a reasonable number. Same reason I dropped the assistance work.
-
I realized that this really is a new phase of the program, so called renumbered the work.
-
Tang Soo Do last night wasnāt terribly challenging, but I WAS able to get my kicks high again without running into issues, so thatās a good sign.
-
We have an outing at our favorite pumpkin patch tonight, which means I get a turkey leg for dinner. I canāt think of a better pre-comp dinner. Plan is steak and eggs in the morning. I have zero issues making weight for comp. Iām also planning on wearing my 2005 era Sprawl shorts, just to date myself. I looked at the competitor list for my bracket, and not only am I the ONLY guy with a birthyear in the 80s, but 3 of the competitors were born while I was high school, so thatās cool.
15 Likes
20 x 225 is still beast mode. *Edited for you. (30 is really beast mode.) Good luck with your competition! Go show those young guys what you got.
2 Likes