Short on time, and you deserve a better response, but BLUF this is probably my favorite blog post of yours you’ve ever written, and should be mandatory reading for anyone brand new to lifting
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Definitely a thought provoking read. Ironically, I would have loved to read this when I was younger and cared more about understanding the science behind all this stuff, but lacked the experience to really grasp it. Now that I’ve logged enough hours to really get what you’re talking about, I find it no longer interests me as much. I care more about the intangibles/immeasurables now - effort and belief.
Anyway, keep up the good work. Your writing is both entertaining and challenges one to think.
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@Panopticum Thanks man! I’m genuinely surprised to see you say that though. I just started listening to him in some podcasts this week, and I really gel with him. He’s exactly the kind of guy I like to listen to: he’s got a ton of practical experience that he can match up with actual research, and his take on nutrition is VERY solid and basic. I’ve always known OF him, but never took the time to really give him a listen to until recently.
@atlas13 Holy cow dude, those are major props from you: thanks so much! It took enough crappy “rate my program” posts to finally get me to come down and say “Look guys…”, haha. I don’t really tend to talk training much these days, compared to nutrition, but it is amazing how it can be so simple but so easy to screw up at the same time.
@BrandonCrawford Thanks so much man! You absolutely nailed it too: we try so hard to quantify this process, when there is SO much more art than science to it. That effort and believe is critical for us FINDING that razor’s edge between stimulus and fatigue. Far too many trainees are at risk of UNDERtraining vs over, but they still run the risk of overstimulating because they don’t want to put actual effort into the training: they’ll just do 20 sets of lateral raise to failure, haha.
AM WORKOUT (0400 wake up via alarm)
OPERATION CONAN Spec Ops Insertion Phase
Tactical Barbell Mass Protocol Specialization Bravo, Cycle 1, Week 1, Workout 4
WARM UP
Roll out on LAX ball
50x90 reverse hyper
Bodyweight jump squats
Squat sets of bar, 85, 135, walkout w/225
MAIN WORK
Buffalo Bar Squat
4x12x225
Lever belt squat
4x12x192.5
Axle strict press
12x93 (misload)
2x12x98
1x10+2x98 (rest pause)
Axle bench press
4x12x143
(3) Incline DB Bench
4x12x50s
Dips
4x12
ASSISTANCE
Hanging leg raise/band pull apart superset
3x10/20
Lateral Raise Dropset
35x10lb, 35x5, 35x2.5, 35xempty hands
Total Training Time: 60 minutes
BREAKFAST
Longer walk w/dogs
Notes:
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Kept rests to strict 1 minute intervals for vast majority of workout, with the exception of the final set of the incline DB bench and one of the sets of the lever belt squat. I thought I’d need to get in 2 minutes after Monday’s workout, but I found another gear today. I like my approach of starting the week with minimal supportive gear and then bringing out the belt and elbow sleeves for the second workout. There’s also something to be said about the “oh sh!t” factor of the first workout being such a nut-kick that I’ve been eating my faceoff to make sure I was ready for today. Building the Monolith and Deep Water had a similar effect on me.
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I WAS genuinely curious how I was going to survive today, since I’ve been so sore these past few days, but this really helped me work through it. Having that lower back fatigue dissipated has really gone a long way as well, and my hips are completely pain free. I’m actually feeling like the best I’ve felt in a LONG time.
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Misloaded the press for the initial set, but at least I realized it early, making this still a progressive workout. I think a little longer of rest would have had me. But thankfully the rest of the workout went without a hitch. Really focused on trying to move fast on the eccentric of the pressing movements. Knocking out all the incline DB benching and dips at the end was awesome and unexpected, and my labrum didn’t bother me during this workout.
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Squatting for 4 sets with strict 1 minute rests still sucks. Trap bar is going to really suck tomorrow.
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I had a great night of sparring last night. I made it to the final round, squaring off against the senior black belt student. I lost on something that still upsets me: whenever I parry his punches with my elbow, it’s interpreted as him scoring a point, since contact is made. But I need to just recognize that and be better. What was awesome, though, was getting a point on him with a hook kick to the head, considering he stands 6’2 to my 5’9. I used that same hook kick to the head twice on him later in the evening during free sparring, and once on the other black belt who is of similar height. It caught these guys off because my hips and back have been bothering me for the past 4 months and my kick game has been pretty lackluster, so they’d grown accustomed to my gameplan. Good to know I still got some surprises in my bag of tricks. Was proud of the Valkyrie for also scoring a point on the senior, and my kiddo has really learned how to keep up a strong guard. I also chased one of the black belts out of the ring, because they tried to play the game of just standing there and waiting for me to present an opening, and I countered it with a stupidly aggressive Dempsey Roll right into their midsection. That was rewarding.
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No Tang Soo Do tonight: kiddo has a performance at school we’ll be watching.
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I officially signed up for that competition in April. I’m genuinely excited about it, and I’m excited to BE excited, because strongman has been like a bad relationship with an ex for a while now, where I kept going back hoping to rekindle the magic and kept walking away disappointed. Having it in my own city WITH events I actually want to do is a win, and having weigh ins the day before is just clutch. I plan to take the day off work that day so I can just get that knocked out and have one less thing in the morning. I ALSO plan to use Tactical Barbell to get me there: it’s a solid enough system to base off of. I’m thinking a bridge week before the competition, then 9 weeks of TB1 programming leading up to it to re-develop strength and conditioning in a more strongman specific capacity, and from there I can reverse engineer what the rest of the programming will look like.
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Ok, just took the time to map out the training, and it’s honestly way too perfect.
I get back from my New Year’s cruise on 5 Jan. My competition is on 12 Apr. It gives me 14 weeks between.
I want to run TB 1 for 9 weeks before the comp, and take a bridge week the week of the comp.
Before starting TB 1, I’d want to take a bridge week.
This means I have from 5 Jan to 8 Mar to train, which is exactly 9 weeks, giving me time to run 3 cycles of Mass Protocol in some fashion (2 cycles of Grey Man, 1 of Specialization, for example). I could also do something like OMS: 1 cycle operator, 1 cycle Mass, 1 cycle Specialization. But, either way, I have 3 3 week cycles to play with.
But the ultimate “stars aligning” thing is this: every year, the Valkyrie and I run a local 10 mile race here in town…and it’s on 5 Apr. The very end of the TB 1 phase before I start the bridge week. I was worried it was going to be on the day of the competition. And I even checked the dates of our Spring regional Tang Soo Do tournament, and that’s 25 Apr, so I’m even in the clear there.
Which, of course, it’s not the most sane thing in the world that I’m excited that I can compete in a strongman competition the week after running 10 miles, but that will definitely make that bridge week appreciated.
As far as training for the event goes: all the time on the trap bar pull should really help out my car deadlift. I think some strongman medleys will slot in well for the TB1 conditioning. I can use implements for my press workouts. Throws will be something I need to bring back into the rotation. Stones are going to be something of an x-factor: they’re too loud to train in the morning. I could do an AM/PM split and train them in the evenings on lifting days OR treat them like deadlifts and train them once a week on their own on a weekend.
Lots of roads to success.
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Operation Conan nightly SITREP
My Valkyrie spoiled me with our Thursday classic of breakfast for dinner. 3 omletes, each made with 3 pastured eggs, 2 filled with brisket, 1 with kalua pork (another great use of leftovers), grassfed swiss and ghee and topped with grassfed sourcream, alongside 3.5 strips of beef bacon, a grassfed hot dog, grassfed cottage cheese and some cracklin.
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Holy F that’s looks good!!!
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Wenning is very intresting indeed, I have been following in for a few years. His training style is very complex and precise (watching rest times close, averaging 70% intensity, mainlifts for precision not for muscle building, milelage reduction a priority). I felt it would be to “calibrated” by lack of a better word, for your taste.
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Watching rest times closely and averaging 70% intensity for mainlifts is Deep Water: one of my favorite programs, haha. But in this case, we’re conflating the method with the man. I won’t necessarily train the way that Matt trains, but I’m a fan of Matt because of his ability to intelligently discuss his training/approach in a manner that is understandable. I’ve frequently talked about how I much prefer a writer/speaker that learns how to lift vs a lifter that learns how to write, such as Paul Kelso as opposed to Josh Bryant. Josh has coached far more successful trainees than Paul ever did, but reading his work is a total slog. When you have someone that can do it all (lift hard, write/speak well and coach successfully), that’s just an incredible trinity. Matt checks those boxes, similar to Dan John. And both also have such wonderfully simple incites on nutrition too, which seems to be a common variable there.
When I hear Matt talk, all the precision is just white noise. That’s just the expression of the principles. It’s his principles that I dig. Similar to Wendler. The percentages of 5/3/1 were never the magic to me: it was the program as a whole.
@s.gentz Thanks so much man! I shared your comment with the Valkyrie and she got a big smile on her face from it. “I’m famous!” I keep saying we’ll make a good book one day, and “Valkyrie Omelets” will be a feature.
AM WORKOUT (0400 wake up via alarm)
OPERATION CONAN Spec Ops Insertion
Tactical Barbell Mass Protocol Specialization Bravo, Cycle 1, Week 1, Workout 5
WARM UP
Roll out on LAX ball
50x90 reverse hypers
Set of 135 and 225 low handle trap bar
MAIN WORK
Low handle trap bar lift
4x12x315
NG Chins
4x12 (rest as long as needed to complete sets)
Axle curls
4x12x58
GHRs
4x12x25lb KB held behind head
Reverse hypers
4x12x410
ASSISTANCE
Standing ab wheel/band pull apart superset
3x10/20
Neck harness
25x50lb
TOTAL TRAINING TIME: 56 minutes
BREAKFAST
Short walk w/dogs
Notes:
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Strict 1 minute rests for vast majority of workout. Sole exception was the final set of trap bar pulls, which I went with a loose 1 minute rest. Differnce between the two is, in the former, I will start preparing for the set after 40 seconds of rest, so that I BEGIN the set right at the 1 minute mark, whereas in the latter I let the full minute eclipse before I start getting ready. I also tried to keep it to 1 minute between exercises where applicable, which would be between the pulls, chins and curls. Because I have to travel for the GHR, there is a gap between that.
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Played around with exercise order and like this set up so far. The GHRs are a little taxing on the lower back (which they probably aren’t supposed to be, but such is life), and the trap bar pulls are, of course, compressive, so I went to get all that compression out of the way and then finish the workout with the traction of the reverse hyper. I also started hanging from a bar toward the end there, and that felt pretty awesome. That leads me to think that, in a situation where I used supersets, a solid idea would be reverse hyper chased with chins.
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I have to give props to K. Black, because the programming works. I was very much dreading this day, not in the “I don’t want to train” sense of dread, but in the “How am I going to do this?” sense. 4x12x290 with 1 minute rests was very tough, and 315 defintely didn’t feel good, but I got through it, along with the rest of the program. The pulls were a fantastic test of my ability, and I could absolutely feel the pump and fatigue all over. And knowing what I have coming up is inspiring me to eat to grow.
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On the topic of eating to grow, I imagine my slightly increasing bodyweight is playing into the chins being so rough, along with trying to hit them after that set of pulls. I’m not sweating it: I’m getting in the work I need.
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Brought back the neck harness because I realized I have a grappling tournament coming up real soon…should probably have a strong neck for that.
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We’ll be doing another Tang Soo Do sparring class on Saturday, but I also wanna get in one more HIC workout this weekend. And my kiddo and I are going to watch “Fight Knight” medeival combat on Saturday, so that’ll be a blast. Got my 20lb turkey thawing out in the fridge right now for Thanksgiving as well, and gonna see if I can sweet talk the Valkyrie into making a pumpkin cheesecake for dessert that day. I picked an awesome time for feasting.
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Operation Conan Nightly SITREP
This is becoming a classic weekend treat: 3 sidekicks of ribs, no sauce, along with 4 scrambled eggs, grassfed cottage cheese and some cracklin. I topped the ribs with some grassfed ghee and sour cream to create a psuedo sauce.
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Operation Conan Nightly SITREP and AAR.
Valkyrie had to get up early today to work, so I slept next to the pug until it got up at 0700, and then did a little more challenging of a bodyweight workout with a tabata interval, squats on the 20s and push ups on the 10. Great way to get some bloodflow, and I warmed up with a second second goblet squat hold ala Dan John, which went well.
Valkyrie made me a typical amazing weekend breakfast at 0830 (still got some leftover brisket for today and tomorrow’s omelet), then I did a brief walk with the dogs because we had a make up day at Tang Soo Do. It was sparring, and the Dojang was PACKED with 15 students, so I got to do 3 rounds of sparring, to include the finals, wherein I was crowned dojang champ for the day, then some king of the ring sparring after that, which got me some good reps. I may recount the whole event later, but the high/lowlight was in my second match, the black belt I was up against stepped on my foot, and rather than step off of it and acknowledge the foul, they kept me planted and scored a point on me while I was trapped. At that point, I saw red and became a Terminator robot and just set my sights on absolutely destroying them. Pretty much just an unrelented barrage of kicks, which my kick game is still doing pretty awesome with my back and hips freed up. I’m happy I COULD do that, but I should also be nicer. The Valkyrie said she noticed the switch turn on, but she also thanked me for avenging her loss in the final round.
Took the Valkyrie and Kiddo through the drivethrough for lunch at Culver’s and had about half of my kiddo’s leftover double cheddar burger. Was planning to fast through lunch, but didn’t need to be a martyr about it.
We got home and I took the puppy for a very long walk. Wasn’t tracking distance, but it was 11k+ steps. I got home, got in a shower, and actually made myself dinner rather than order out. I’ve been feeling a little queasy today, and wanted something bland to settle the guts, as I think all the outside eating/spices could be causing some stomach upset. Same with all the pork I’m eating vs pork. So I whipped up what was basically a no-gravy loco moco: 3 grassfed beef burger patties and 3 pastured eggs
Took that food with my kiddo to watch some knight fighting (they asked for me to pick up Texas Roadhouse for them…I love this kid). I actually ate these without silverware: just held the patty with the egg on top and bit into it. Fit the theme of the event.
An awesome day.
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Operation Conan nightly SITREP and AAR
We got up at around 0630, but got out of bed around 0730. Got in my 50 push ups and squats, Valkyrie made me another wonderful breakfast (final morning of brisket omelets) took the dogs for a shorter walk so we could get out and knock out some chores.
Fasted through lunch, and got in a “Reset 20” workout from Tactical Barbell Mass Protocol.
20 seconds of a full out max speed/power “sprint” on the Body Action System with 16oz gloves, 2 minutes rest. 4 rounds total. It’s not much work at all, but I could I made sure to give it my absolute all in those 20 seconds, to the point that I cut it off at 4 rounds because I could feel myself petering out before the 20 seconds was over, and I knew a 5th round wouldn’t be value added. I’ve also been feeling like I may be coming down with a slight cold, but I also got my flu shot on Friday, so that could be a factor. This is the perfect weekend at home workout.
Watched the Cowboys somehow pull off a win, while I cooked some grassfed piedmontese beef bone-in chuck short ribs on my smoker. They turned out awesome.
I actually broke out my split griddle/grill top to cook up a steak for the Valkyrie an eggs for me as well, and with some grassfed cottage cheese I had a perfect meal.
I actually had half a rib more on top of this. The kiddo was excited about ribs, so I sliced off some from one of the other ribs…and then HAD to finish off the rest of it, haha. They’ll never be as good as they are when they’re fresh.
I’m feeling less queasy today. I think a return to basics was all I needed: back to beef and eggs, no seasonings. Good to know that’s there.
I’ve got the next 2 days off work, so looking to get in a few more walks on top of my training. Curious to see what the weigh in is tomorrow.
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AM WORKOUT (0400 wake up via alarm)
OPERATION CONAN Spec Ops Insertion Phase
Tactical Barbell Mass Protocol Specialization Bravo: Cycle 1, Week 2, Workout 1
WARM UP
Roll out on LAX ball
50x90 reverse hyper
Bodyweight jump squats
Sets of Bar, 85, and 195 squats
MAIN WORK
Buffalo Bar Squat
4x10x245
Lever belt squat
4x10x210
Axle strict press
4x10x108
Brief intermission to tape my thumb after tearing a chunk out of it
Axle bench press
4x10x163
(3) Incline DB bench
4x10x55s
Weighted dips
4x10x15lb
ASSISTANCE
Superset of hanging leg raise and band pull aparts
3x10/20
Strict 1 minute rests, minus the time applying first aid.
BREAKFAST
Moderate walk w/dogs
Notes:
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Those squats felt awesome. I actually woke up with my back feeling a bit stiff, and convinced myself it’d be ok to train with the belt today to spare my lower back, but as soon as I stepped into the garage I felt fantastic, and being able to move quickly through the set really allowed me to self-perpetuate that feeling. If I move quick, I move well. Even managed to keep the rest periods short, despite some signs of illness (you can hear me coughing a bit between sets).
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Legs were feeling pretty pumped in the belt squats. Press weight got challenging at the end. Tore a chunk out of my thumb putting weights away and was bleeding pretty badly, so had to bandage it before the bench. I’ve got a first aid kit in the truck, so I used that, but it gave me a bit longer rest than I preferred. Bench was still challenging though: kept the rests very short to compensate.
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Weighed in at 82.5kg, which is .3 less than last week but also feels like “truer” weight. Last week I was quite inflamed from so much pork products over the time period. Transitioning back to beef has me feeling a bit better. And this is also one of the many reasons I’m not big on counting calories or trying to force the body to grow in a linear, fixed and predictable patter. It’s more like riding waves. I’m trending upward in general, but some weeks get to have these slight regressions so I can settle in.
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Labrum is feeling good enough. It gets a little pissy on the incline bench, but nothing terrible.
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Good and deep.
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I have been down this road, drove me mad. I would become so fixated on “hitting my macros” it would detract from my efforts in the gym. I found no matter how consistent I was with my diet, the weight gain would just come on in waves. Since I’ve allowed more freedom with my diet (consume more fat and less carbs these days) and don’t input it in to an app, it’s one less thing for me to think about. The less I have to think about, the better I perform. Unless you tell me to squat for 20, ha.
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@Friedrich Anytime I hear that, it’s a good thing to hear! Haha.
@Greyhound90 Nailed it dude! I’m the same way: TOTALLY obsessive about everything. It’s why I never track: I’d become the macro king, have everything dialed in to the gram, and be chewing out my kid for taking a bite off my plate that I had totally figured out. And the 20 rep squats sums it up well: you pick a program that terrifies you enough you stop caring about the macros and just go “I gotta EAT if I wanna survive this”.
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Couldn’t agree more! Discovering this fact was such a game-changer for me.
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And me!
Think I gave my mrs grief on more than one occasion for something like this and using something when cooking that I hadn’t had chance to scan into my app and log the calories on.
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I was AWFUL to my family when I was sick. I tried to control everything I ate, and even though I wasn’t counting/tracking on paper/app, I’d get legit anxiety over eating things “off menu” or just any sort of plan going awry. And the comedy was that I was eating so much frankenfood and science experiments at the time that, really, anything off menu was probably exactly what I needed, haha.
It feels good to feel good.
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Operation Conan nightly SITREP
Midwest surf and turf. Made another chuck roast, browned in grassfed ghee, alongside water packed sardines, 5 pastured eggs with ghee, grassfed cottage cheese and cracklin. Went back for seconds on the roast; basically the entire roast, minus a slice for the kiddo.
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Dr. Atkins would be proud.
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