LITERALLY SALIVATING over here, man.
Stinging for my lunch today, lol. another hour or so. (Grass fed rump, several egg omellette, and a delicious looking peice of Canadian Wild caught Salmon to top it off). Gawd. Only right that i also take a photo. And will.
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@wiseman83 Good company there brother! When itās time to eat, itās time to eat!
AM WORKOUT (0415 wake up via alarm, slept in with day off work)
OPERATION CONAN: Recon and Scouting
Tactical Barbell Mass Protocol: Grey Man-Week 2, Day 3
WARM UP
Roll out on LAX ball
50x180 reverse hypers
Warm up sets w/135, 225 and 315 on trap bar
MAIN WORK
Low handle trap bar lift
3x425
3x6x425
3x425
SUPERSET
Axle bench press
4x6x206
SUPPLEMENTAL CLUSTER
Belt squat (Fringe Sport Mammoth belt squat)
4x10x180 loaded
Dips
4x10x30lb
Axle curls
4x10x53
ASSISTANCE
Standing ab wheel
3x10
TOTAL TRAINING TIME: 58 minutes
BREAKFAST
2 mile walk w/dogs
Notes:
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Ran into some issues gripping the handles today. Trap bar tipped forward HARD on the first set and slightly on the third set. I could salvage the latter, but I had to abandon course on the first set after 3 reps. I gave it a re-attempt, but Iām still being cautious with the hip and breaking the bar again seemed liked a bad call, so I compensated with an additional set of 3 to get in my total volume.
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My hips felt awesome during the heavy training. I was able to set the weight down quickly and get back up. Where I ran into issues was on the belt squats, which I imagine is simply unfamiliarity with the implement. It wasnāt DURING the movement, but, once again, racking it and walking away. Got a few tweaks and twinges. Iāve had to change my perspective on āhealingā during this. Itās not going to be overnight: I have āhealing PRsā. 2 weeks ago, I was in agony DURING the training AND after. It transitioned to pain halfway through the training and after, then no pain during the training but pain after, and now no pain during or after training but occasional twinges. Eventually, that will go away too.
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Benching felt VERY strong today. I think re-learning the movement is going a long way.
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I think Iām going to stack a few more mats on the belt squat and really sink them low. Iām getting in a better way with them.
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Training ran a little longer than usual with that extra set of pulls. In general, I wasnāt really feeling strong coming in this morning: most likely need to get in some more food, which Iāve got some steak and eggs planned for lunch today, since I have the day off to do some cooking.
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Also planning on getting in another long walk out in the sun today. I know Iām technically āoverwalkingā with the program, but the walks with the dogs/leisure Iām not considering conditioning. I definitely let my stride be casual.
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Lunch update for Operation Conan
10oz piedmontese grassfed New York Strip topped with grassfed ghee and sea salt, alongside 5 pastured eggs with grassfed ghee. Canāt beat steak and eggs. Put it in a glass container so I could bring it to go see the Valkyrie at her work
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Bro I just seen that youāre doing a TB block and have to say, I felt that flutter in my tummy lol. You know this program holds a special place in my heart !
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@ChongLordUno Great to have you swing by dude, and I really appreciate the shout out in your recent video. TB has always been there in the background waiting for me: I finally got to a point where it was the right fit. Mass Protocol really struck a nerve with me as well: REALLY wish I had read it earlier. I made that same mistake with āMass Made Simpleā. From now on, if I want to read something, I will, haha.
We got up at 0600 this morning because we had an early appointment to get my puppy registered with a local doggie day care/kennel (they passed, are a total celebrity there now, and this means I can go back to having some more lunches with the Valkyrie during the work week, which is awesome).
Breakfast was the pretty standard weekend breakfast, so I wonāt redocument that here for Operation Conan. After that, took the pups for a quick walk.
After dropping off the puppy, we did some chores and got some lunch, which Iāll post about momentarily, but upon our return I was able to get in some mat pulls
(5) 9+5+4x405
Using all the tools in my toolbox, I broke out my Spud Inc Gateway Gear briefs, which have been in my garage for a few years now and still had the tag on them. Today was the day to give them a spin, because though my hip is getting better and better, this kind of training could definitely reduce that. Along with that, I donāt have any sort of competition coming up, nor do I have anything to prove, so setting the weight back a few cycles and using some gear may be just the step back I need to take in order to have a giant running start for a leap forward. I always liked that analogy.
I liked the fact I could put the briefs on by myself vs needing a teammate to tug them on. Theyāre also thin enough that I could still wear my belt at the normal setting. They gave very little pop off the floor, feeling more like just very snug compression briefs but, in turn, my back didnāt feel like it was self-destructing every time I set the bar down. Thatās a win.
Only real issue was that the bag snagged on the legs of the briefs at lockout, which is something I run into whenever I wear my strongman shorts as well. Solution is just to wear some swim trunks over them.
One of the other pros is my back looks absolutely jacked when I squeeze into the briefs. I actually saved the uncut video where you see me walk out because itās such a strong visual
After that, Valkyrie and I went for a 3 mile walk out in the sun.
Ok, lunch: our favorite local pizza place has a deal where, during any college or NFL game, they have $1 wings. You gotta buy them in sets of 10ā¦so I got 20 bone-in charred naked wings. Very āOperation Conanā
This place also specializes in cream cheese pizza sauceā¦so I got some of that on the side. Cream cheese is carnivore enough for me.
I COULD have eaten all 20, but I felt satiated at 16, so thatās when I stopped. Thatās honestly pretty cool for me: any time I donāt binge or simply eat until the food is gone is pretty awesome.
Which, on that note, I ended up fasting through dinner. I had the 16 wings at 1130, family did dinner at 1730, and I just plain wasnāt hungry. I picked up Panda Express and brought it home, and smelling it in the restaurant didnāt trigger hunger, nor did riding with it in the car, nor did watching my family eat it. This is anti-Operation Conan as far as āeating to gainā goes, but, again, a big win for eating and living in general. Iāll see what the scale has to say about this on Monday.
Oh yeah, I hit a step PR yesterday: 25,370. 11.9 miles apparently.
Oh hey, one more aside: 11 years ago today was my first strongman competition. I actually posted about that here, come to think about it. Crazy how time flies.
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Today was a good day of rest. Still having some trouble sleeping, but got out of bed around 0800, another standard breakfast of āValkyrie Omeletsā as we know them, then walking the dogs, doing some chores, more walks and chores.
For lunch, got to Culverās and had 5 burger patties with butter
, and then the leftovers of my kidās burger (ended up being about 1 extra patty with cheddar).
For dinner, tried something new, which was a big enough hit my kid asked for seconds. Anyone thatās a parent KNOWS what a win that is. This was ābacon cheeseburger casseroleā
1.25lbs of bison
1 lb of venison
4oz of goat cream cheese
2 cups of shredded Tillamook cheddar
2 cups of shredded New Zealand grassfed white cheddar
1 cup of heavy whipping cream
50g crumbled bacon
4 pastured eggs
My Valkryie actually went for seconds too, which was awesome. I had planned on using this to meal prep for the weekā¦but the whole family liked it so much I donāt have that many leftovers left. Worse problems to have: I had a blast making it. And on the Operation Conan front, though there was no meat on the bone, there was a LOT of ruminant meat in this, and lunch was pure beef, and even my breakfast had beef bacon, a beef hot dog, and beef burger inside the omelet, so weāre winning all around.
Iāll check to see what the scale and weights have to say on the matter though.
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AM WORKOUT (0415 wake up via back-up alarm: slept through primary)
OPERATION CONAN Recon and Scouting
TACTICAL BARBELL MASS PROTOCOL Grey Man-Week 3, Workout 1
WARM UP
Roll out on LAX ball
30 seconds in the squat position
50x180 reverse hyper
5xBar w/squats, hold bottom position for 30 seconds
Sets of 85, 135 and 245, overwarm walkout w/335
MAIN WORK
Buffalo Bar Squats
4x3x315
SUPERSET
Axle strict press
4x3x138
SUPPLEMENTAL CLUSTER giant set
(3) Incline DB Bench
4x8x60
NG weighted chins
4x8x15
Standing ab wheel
3x10
SUPPLEMENTAL EXERCISE
GHRs
4x27
TOTAL TRAINING TIME: 46 minutes
BREAKFAST
Moderate walk w/dogs
Notes:
-
This is the best training day Iāve had for the entire program. No pain in the hip, just some discomfort in the knees. In turn, I was able to move MUCH faster through this workout than previous ones, using approx. 1 min rests between sets on the main work until the final sets, wherein I granted myself 90 seconds. On the giant sets, I went for 1 min rest at the end of the giant set. The added weight on the chins was totally ad hoc, but I was feeling it today, and this is still recon and scouting, so Iām getting a good feel on where I need to be. Today was the day I was most concerned about, but the triples really make it manageable.
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Those high rep GHRs continue to be absolutely awesome. Very solid pump in the lower body.
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Felt a little bit of discomfort in the opposite hip of the one thatās been bothering me, specifically on the ab wheel. Wonder if thatās just compensatory. Meanwhile, left knee is feeling much more stable. Press weight was also just about perfect: light enough to allow me some more progress, but heavy enough to be challenging. In general, Iām just jazzed about how this turned out.
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Weighed in at 81.4 kg (179lbs). Last week was 79.8 (175.5), and starting weight was 79.1 (174). Thereās an element of artificiality to this weight, as I didnāt have a bowel movement yesterday, and combined with the heavy intake of food, thereās a good amount thatās still in my guts, but Iām appreciating the trend moving upward, and with how strong I felt in my performance today, things are moving in a positive direction. And to think: people say you canāt gain without carbs.
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Which I then transition to say that tonight is my weekly carby meal. Looking like some farmerās casserole and pumpkin snickerdoodle cookies. Also going to get in a walk later tonight while my kid is at show choir.
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Something Iāve been meaning to log: Iām pretty happy with how Iāve handled eating to gain on this approach. Though I HAVE upped my cheese intake, itās been via cottage cheese, which I consider a different entity than traditional cheese. I dig the protein the fat ratio on it, and the stuff I use is grassfed from Iowa farms nearby. Iām doing my best to keep the pork rinds level to āacceptableā, and to focus on driving up the meat and eggs as the primary source of growing.
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My Valkyrie couldnāt contain herself and revealed my birthday present to me a month in advance: sheās getting me the Ninja XL Woodfire grill/smoker
I am SO excited. Her and the kiddo both decided on it, and they let me know because they donāt think they can get it in the house on their own, haha. Iāll now have TWO different smokers: this is like having all the infinity stones. Iāve already looked up how to cook up my beef bone-in chuck ribs on it.
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AM WORKOUT (0400 wake up via alarm)
OPERATION CONAN Recon and Scouting
Rolled out on LAX ball
70x320 reverse hyper
3.7 mile treadmill walk at 3.7mph and 4 incline (60 minutes total walking)
BREAKFAST
Longer walk w/dogs
Over 14k steps before 0730
Notes:
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Woke up completely pain free in the troubled hip. Itās been so long that I kinda forgot what it felt like to feel healthy, which is really the summary of my training life. My LEFT hip is a little painful these days, but I feel like this is more the outcome of pushing hard in yesterdayās training vs an indication of a new injury. And, in turn, this workout was awesome for that recovery as well. I dig how the pieces all fit together on this, and my compliance with it has been helpful as well. Outside of my once a week one set of deadlifts and walking a bit more than RX, Iāve been a good TB soldier, and even the walking is more leisure activity than actual focused walking like these workouts. No going berserk with WODs yet.
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I always tell myself that Iāll make this walk easier, but I always HAVE to find some way to progress when push comes to shove. Went .1 mph faster than last time. Iām still breathing through my nose for the whole thing, so Iām not pushing the intensity particularly hard, but these arenāt leisure walks. And the reverse hypers are continuing to work their magic.
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Iāve got Tang Soo Do tonight. Itās the week of our tournament, so I imagine the focus is going to be more on polish than anything too intense.
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In a very bizarre scenario, I ended up being the one making farmerās casserole last night. Valkyrie had a schedule change and the kiddo was looking forward to this meal, so armed with only clear instructions and a cursory knowledge of how to boil water for pasta, I put together a meal that the kiddo said tasted almost as good as when mom makes it. Honestly, it was a psychological win, because making carbs for myself is still a really weird thought, but knowing my kiddo was excited for it and my Valkyrie would eat it when she got home went a long way, and this will also serve for leftover night. Thankfully, the cookies were already made, so along with 2 generous portions of casserole and some scrambled eggs, I had 4 pumpkin snickerdoodles with some raw honey (I actually DID bring back the cinnamon honey, but kept the dosage low enough to not suffer, and then used that honey from Costa Maya) and some fairlife skim. The most unique part about this experience was that I actually achieved satiety with this meal. Up until this very meal, whenever Iād do these meals, Iād ācut myself offā. Iād be snacking on the food as I was putting it away, stealing a noodle here and there, sweeping up cookie crumbs, having a little taste before I finally walked away. This time, I went to engage in those behaviors, and found myself completely not desiring any of the food once I had finished off my final cookie. It wasnāt martyrdom: I had no more interest in food. I wonder if Iāve achieved the āmetabolic flexibilityā Iāve heard about, wherein my body has the ability to switch between carbs and fats as a fuel source without difficulty. Much like greasing the groove, Iāve heard the analogy that itās like a switch/lever, wherein, if you donāt pull the lever often, it can get stuck in one position, but the more often the lever moves, the smoother the transition. Be a curious thought.
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Going to list out the workout weights for tomorrow
Deads: 450
Bench: 220
Dips: 50lbs
Belt squat: 4 plates and a 25
Axle curls: 60
Iām fudging some of the maxes to get to these numbers, but itās meeting the intent.
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got a chortle from me
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Thanks man! Good to know people are actually reading it, haha. Itās funny: give me a dead animal and a heat source and Iām a champion. Put me around pasta task me with baking and Iām Ralph Wiggum.
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On the āOperation Conanā meal front, tonight was leftovers night, and I made mine a feast
Leftover cheeseburger casserole, pulled pork and chicken wings, alongside some cottage cheese.
Also, I got to do something pretty cool in Tang Soo So to prep for the tournament
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Thatās awesome, for me thatās channeling the inner childhood dream of joining the TMNT!
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@alex_uk Thanks man! I said the EXACT same thing, haha. We all grew up with some of the best martial arts media. I actually feel a little bad for kids that grew up in the post-MMA era: it so radically transformed what we think of when we think āmartial artsā. Iāll always have a soft spot for Ernie Reyes Jr in TMNT II and Bloodsport.
AM WORKOUT (0410 wake up via alarm, late night last night, slept in)
OPERATION CONAN Recon and Scouting
TACTICAL BARBELL MASS PROTOCOL Grey Man-Week 3, Workout 2
WARM UP
Roll out on LAX ball
50x180 reverse hypers
Sets of 135, 225 and 315 on trap bar
MAIN WORK
Low handle trap bar pull
4x3x450
SUPERSET
Axle bench press
4x3x221
SUPPLEMENTAL CLUSTER giant set
Lever belt squat
4x8x205 loaded
Dips
4x8x50lb
Axle curls
4x8x66
ASSISTANCE
Standing ab wheel
3x10
Band pull aparts
1x50
Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty hands
TOTAL TRAINING TIME: 52 minutes
BREAKFAST
Short walk w/dogs
Notes:
-
Best training day Iāve had all cycle. No pain at all in the right side, and no feeling like I was going to self-destruct upon setting the weight down. I was able to hold my brace for the entire set on all the trap bar lifting. My left hip is a little buggy, and I honestly think itās a bit of overuse from all the reverse hypers Iāve been doing to heal the right, but Iām willing to take that. Felt strong today, and, in turn, could move VERY fast through the training. If I capped it after the pull aparts (which is to say, without deviation), Iād have finished in 45 minutes. I honestly did not anticipate the heaviest week being the week I enjoyed the most, but the shorter rep sets really are nice.
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Kept it close to 1 minute rests for all the main work and the supplemental giant set.
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Breaking the weight off the floor was SLOOOOW, but part of that is confidence and part of that is training first thing in the morning.
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My warm-up isnāt as diligent was itās been, but still effective. Trying to find a balance there.
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Looking forward, I have a travel day on Friday, and Iām not sure if Iām going to get up early to get in the final workout of this cycle or not. I have a few different COAs, and one is to do just that, the other is to wait until I get back from our tournament and hit the workout on Tues/Weds, and the other is to just skip the final workout and start the next cycle upon my return. If I take THAT COA, Iāll then be in a situation where I could only get in 2 workouts on THAT calendar week, assuming a schedule of lifting every other day. And I may just do that and then get back to the schedule on the next week. Joy of the Recon and Scouting phase: I can screw around.
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Also on that topic, my progression plan is to spend the next cycle with the same weights for the main work, but to move from 4 work sets to 5. For the supplemental work, Iāll up the weights, since thereās no such range to work with. Then, once THIS cycle is done, Iāll up the weights and go back to 4 sets, then repeat. I like how that will really allow me to stretch out progression. Somewhere in there will be bridge weeks, specialization, and maybe even implementation of Tactical Barbell 1 style work to focus on strength. In general, I am REALLY digging Tactical Barbell for what I want these days: 30-50 minutes of lifting 3x a week with time to focus on other stuff, a logical and sustainable progression style, and the ability to improvise as needed. I donāt know if anything shiny is going to get in the way of this.
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Got another Tang Soo Do class tonight. My puppy is finally able to get enrolled in doggie day care, so I may get in fewer steps during the day due to less walking, but weāll see.
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Still seeing the weekly carb magic: 2 days post meal and Iām looking lean and full.
EDIT: Holy cow this image is awesome
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I did marital arts (I think it was Tang Soo Do) for a while and then played the UFC video games. After I played them I was like āyeah looks way more funā. Have you ever seen āFighting in the Age of Lonelinessā? Itās a pretty good Youtube documentary on the history of MMA and the politics surrounding it.
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I havenāt. Sounds interesting though! I did a research paper on that in college, specifically the UFC and the Fertitta Brothers vs John McCain in the quest for legalization of the sport, and that was pretty fascinating.
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Itās a pretty good background watch
That whole part and how Trump is a large reason the UFC didnāt die was super interesting
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How did the board breaking not get more likes?
My kids did a āboard breakingā thing at their martial arts training a while back, and it was so difficult to not queue up for my turn.
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