Makes more sense now, thanks for the detail.
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@Greyhound90 No problem dude!
PM WORKOUT (1400)
12 LABORS: CLEANING THE AUGEAN STABLES
Tactical Barbell Operator Cycle 1, Week 5, Workout 5
MAIN WORK
SSB front squats
5x3x240
ALTERNATE w/
Log clean and strict press away
5x3x160
Weighted NG chins
5x3x37.5
KB swings
100x24kg
ASSISTANCE WORK
Ab circuit (no rest between exercises)
SSB front rack hold
3x30 seconds x 348
Standing ab wheel
3x10
1 min of lateral raises w/10lb
BPAs
2x25, 1x50
Notes:
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Day off work, slept in, got this done after ālunchā (Metabolic Drive).
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Since it was later in the day, my mobility was much better. Sunk the front squats.
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3rd set of log was a goat rope. But I got some real snappy cleans after that.
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Really got some explosive reps on the KB swings. Want that to carry over to the sandbag throw, because I hate that event.
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That pulled psoas muscle is healing slowly but itās there. Only the ab wheel seems to trigger it now.
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Valkyrie and I have come down with some sort of virus. Was actually impacting me yesterday. Since itās a virus, it tends to manifest in the morning and evening, and then I feel good during the day. Between that and the dog getting spayed, weāre keeping it a low energy day, outside of this training. Kills my soul to lay low, but itās for the best. Iām thinking thereās something to be said about increased NEAT in the presence of high protein.
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Picked up a digital copy of Vince Girondaās āWild Physiqueā book, per the recommendation of Dan John. Slowly reading through the nutrition section primarily, but will take on the whole thing. Itās amazing how far ahead that dude was.
14 Likes
PM WORKOUT (1400)
12 LABORS: CLEANING THE AUGEAN STABLES
Tactical Barbell Operator Cycle 1, Week 5, Workout 6
Carry Medley
105lb circus DB
100lb keg
150lb keg
45+ā distance
5 rounds total
35lb sandbag throws
Lots of them
Notes:
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Really tried to focus on foot speed on this one. Since Iām approaching the heaviest week of TB, I kept this weight lighter. I was starting to feel my old self: remembering how to push harder with the weights.
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Iām liking the circus DB as a carry option. I loaded the top of it to add some weight, and that should be something I can continue as needed. I DO need to get in some practice with the sandbag though.
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Was actually moving fast enough to feel my cardio get impacted.
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On the throws, I tried out setting it up like a KB swing, and that worked out well. Having the bag far out in front, so I can grab it, swing it back once and then launch it on the rebound.
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Yesterday, I got in a 5 mile recovery walk as well. Had to use the treadmill, since I needed to keep an eye on my pup post surgery. Played around with speed a bunch.
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For the superbowl, I treated myself to 21 wings, smoked and air fried. That probably doesnāt help my goals for weight loss, but Iām well within cutting range if it comes down to that, and Iām not going to be a martyr through this. Which, on that note, I also had a full rack of ribs on Friday and got to the buffet on Saturday.
14 Likes
AM WORKOUT (0400 wake up via alarm)
12 LABORS: SLAYING THE STYMPHALIAN BIRDS
Tactical Barbell Operator Cycle 1, Week 6, Workout 1
MAIN WORK
SSB front squat
4x2x265
ALERNATE W/
Log clean and strict press away
4x2x180
Weighted NG chin
4x2x42.5
KB swings
100x24kg
ASSISTANCE
Core circuit (no rest between exercises)
SSB front rack hold
3x30 seconds x 355lb
HLR
3x10
General Conditioning 5 (basic)
3 rounds of 30 seconds max dips, 90 seconds rest, 30 seconds max push ups, 90 seconds rest
3 rounds of 5 pull ups (kipping) and 10 burpees (done in 3:23)
BPA
2x25, 1x50
Notes:
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The heaviest week of the 6 week program. The very first set of front squats didnāt feel great. I cut depth on the first rep, which put pressure on the knee. I remedied that for the rest and it paid off. Biggest takeaway Iāve learned from my squatting experiment is that, if I canāt sink it, I shouldnāt squat it.
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I am very pleased with how the log turned out. The clean is getting snappy and not using up my energy, and this is without a grip shirt. Once I add that in, things will really take a turn. The press itself could use some work, but that tends to be the case while I lose bodyweight. Iām considering sticking with the strict press for the next training cycle, but finishing each set with a push press rep, just to get the practice in. Really, I just hate push pressingā¦
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I really wanna go heavier on the chins, but this is, legit, the first strongman comp training cycle Iāve ever done where my elbows arenāt absolutely screaming at me. Cutting out the back squat, being smart with the chins, not rowing the log into my lap: itās all adding up. I DO need to bring the sandbag back into my life, which tends to be an elbow slayer, but Iām wondering if I can just slowly up the dose of the poison and build up my tolerance.
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Since these workouts are faster, due to the reduced reps and sets, I squeezed in the basic version of GC 5. Thatās 30 seconds of work vs 60. I really like this protocol for getting in a chest pump, and that little circuit of burpees and pull ups is surprisingly murderous.
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Weighed in at 83.8kg this morning, which is a .4 drop from last week. I was NOT expecting that, given the full rack of ribs on Friday, buffet dinner on Saturday and 21 chicken wings on Sunday for the Superbowl. This is absolutely outstanding: full steam ahead. Which includes tonightās family meal, because eating that is not interrupting my progress at all, and the Valkyrie made some āMonster Cookiesā with peanut butter, oatmeal, M&Ms and chocolate chunks, which I am going to slather with some raw local honey along with some sort of warm casserole on a cold night. Couldnāt be better.
13 Likes
Wings looked fantastic. 
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@shaneinga Hey thanks man! They were amazing. Equally amazing is my bottomless appetite for them, haha. I donāt ever really stop eating wings because Iām done: itās just because Iāve run out of them.
AM WORKOUT (0400 wake up via alarm)
12 LABORS: SLAYING THE STYMPHALIAN BIRDS
Tactical Barbell Operator Cycle 1, Week 6, Workout 2
āRUCK MARCHā (Basicā¦which is to say, ruckless ruck march)
Treadmill walk
Speed: 3.5mph
Time: 90 minutes
Distance: 5.25 miles
Incline: 5.0 for first 60 minutes, 6.0 for final 30
Notes:
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Timing on this was really pretty clutch: itās my week to include an āEā workout, and itās the week to keep things light, so I went without my weight vest and got in a long walk on the treadmill. Went .25 further than Saturday and at a higher overall incline, allowing me to differentiate between a leisure walk and a workout.
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Wore my running shoes for this one. I like my bearfoot shoes, but the soles of them are torn up, which, in turn, tears up my feet when I walk on them at a fast clip for long durations, and with 3 Tang Soo Do classes this week, all being āWildcard Cardioā AND in the month when we do our physical testing requirements every class (for us, 40 push ups, 40 sit ups and 40 jumping jacks), I really donāt want torn up feet on the mats. Thankfully, I DO have good running shoes, and itās most likely what Iāll wear for my race, so getting reacquainted with them was a good move.
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Along with my knees, my Achilles tendons are sore/tight. It happened after the medley on Sunday, and I had a similar feeling after my sprint work last week. Interesting data point.
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I got in a solid 60 minute walk yesterday while my kid was at Music Theater. This was after whipping up a meal of 4 cheese tortellini with some Trader Joeās Bolognese sauce, garlic bread, and then 5 of the Valkyrieās āmonster cookiesā, with oatmeal, peanut butter, M&Ms and chocolate chunks, with I topped with some raw local honey and a mug of Fairlife skim milk. Was great on a cold night, and since the Valkyrie got home late, I was able to leave it in the oven on warm for her when she got home. Called me her hero for her to have a warm dinner to come home to. I kinda chuckle at me making a pasta dish.
15 Likes
This sounds worth popping a lactase pill for. Cheese filled pasta is the best pasta.
1 Like
Absolutely! Also why pizza is just a classic. Melted cheese mixed with grain and tomato sauce: all the comfort.
Of course, I made an abomination on my plate, and mixed in some scrambled eggs and cottage cheese, and topped it with some parm, turning it into some sort of Franken-carbonara, but we like what we like.
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Yeah I would have definitely had no problem smashing that entire bowl of wings. So I can fully understand the appetite for them. 
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I did this last night, sauce was greek yogurt, garlic and a bit of cheddar - chicken and bacon for the meat, Italianās would be outraged, worked well enough.
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As an American, I feel like I have a sworn duty to upset all other countries with the dishes I come up with, haha. Like the Dennis Leary quote āWe took a croissant and made it into a croissandwichā
Also, I forgot to log it, but I actually was woken up at 0308 to my kid informing me that the puppy had thrown up, and after that I just dozed until the alarm.
4 Likes
AM WORKOUT (1030, slept in, snow day)
12 LABORS: SLAYING THE STYMPHALIAN BIRDS
Tactical Barbell Operator Cycle 1, Week 6, Workout 3
MAIN WORK
SSB front squat
4x2x265
Log clean and strict press away
4x2x180
Low handle trap bar lift
2x463 (misload)
2x2x475
ASSISTANCE
Core circuit (no rest between exercises)
Reverse hyper
3x20x180
Standing ab wheel
3x10
BPAs
5x20
Axle curls
50
Band pushdowns
35
Notes:
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Finally got some snow, and it shut down the city, so I slept in and got this knocked out later in the morning. As a result, joints felt loose and limber.
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Cleans keep feeling solid. Still a little uneven in the press.
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I accidentally loaded a 7.5kg plate instead of a 25lb plate on one side of the trap bar, so the very first set was uneven. Added an interesting challenge. Otherwise, some solid grinds on the last 2 sets.
16 Likes
AM WORKOUT (0510 wake up via Valkyrieās alarm)
12 LABORS: SLAYING THE STYMPHALIAN BIRDS
Tactical Barbell Operator Cycle 1, Week 6, Workout 4
āMEAT EATER IIā (Basic)
5 rounds of
10 burpees
10 KB swings (24kg bell)
1 min rest
Notes:
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We finally got some snow yesterday, so itās time for indoor conditioning. Meat Eater II is a favorite of mine, and with this being the week of easier conditioning, I wanted to select something that would allow me to wake up next to my Valkyrie. She really appreciates when that can happen, and Iāve robbed her of it a bunch. This took just slightly over 8 minutes, which is a good data point.
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I forgot where I learned it from, but clapping the hands overhead on the burpee, like in a jumping jack, is a great way to keep honest about getting your hands over head. I know Iāve got tons of video of me just half-assed throwing my hands up, and it really robs the full body portion of the whole thing. I made sure to include it today, along with a decent jump, while still trying to get them knocked out quickly. Despite the short workout, it was still pretty challenging.
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Itās always hard to go easy, but the TB system works the way itās laid out. Iām training heavy lifting, so Iām going light on the conditioning, and my recovery is balanced. It also gets me champing at the bit for some harder conditioning come next week.
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These were some of the most explosive swings Iāve done in a while. Something about coming out of the bottom of the burpee and leaping right into the swing, or maybe itās the jump of the burpee primes me for explosiveness. I also noticed my knee felt better coming down the stairs. I may consider doing some burpees as part of a general warm-up for the future.
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That virus is still running itās course: dealing with some phlegm/congestion issues.
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I was feeling particularly light this morning and stepped on the scale. Weighed in at 82.4kg. Gotta watch myself for playing āhunger gamesā. I think my body has tripped into fat loss mode, and Iām seeing myself looking leaner. I can eat more, without eating like an a-hole, but I can also ride this out to my San Diego trip/cruise and really enjoy the food.
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Tang Soo Do is on the schedule for tonight. Classes were canx last night due to the weather. My dog is also cleared to resume walking tomorrow, so Iāll be sure to maximize that. I get the day off work tomorrow, and want to get in a bit of training while also keeping the dogs under control, since the Valkyrie will be teleworking. I also plan to make the 1 hour drive to Lincoln in order to pick up and bring home her favorite Hawaiian BBQ for Valentineās Day, because Iām her berserker, and itās in my nature to travel far, pillage, and bring home the bounty.
17 Likes
Iāve seen in the last year both āCronutsā and āCruffinsā. The first is a croissant shaped into a ring and covered in icing (frosting) to make the worlds worst doughnut. The second one is a muffin but made out of a croissant because reasons. I wonder why people donāt like British food.
2 Likes
Here is how we offend multiple cultures at once in the states
Welcome to āpigs in a blanketā. To start, we use a hot dog
The hot dog, itself, being the horrible bastard child of the Frankfurter, of Frankfurt Germany, which is SUPPOSED to be a pork sausage (which makes sense, given these are "PIGS in a blanket), but weāll go on ahead and call something a āBeef Frankfurterā as though that makes any sense
We even called it CLASSIC!
The, we roll them up in a Pillsbury crescent roll, because, to Americans, ācrescentā sounds close enough to ācroissantā
Why yes, it IS dough that comes shipped in a tube, and it so highly compressed that it explodes upon opening.
And then, to REALLY class it up, we use āAmerican Cheeseā, which, fun fact, we actually canāt even legally CALL ācheeseā in the states, because itās made of OIL. We actually have to sell it as āAmerican Singlesā
We call it ācheese productā and throw a glass of milk on there so that you remember what cheese is SUPPOSED to be like.
This meal is an affront to every culture AND a classic staple at any stateside get together. Perfect comfort food. Right alongside a whitebread grilled ācheeseā sandwich with margarine.
10 Likes
Shut your mouth. They are delicious.
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In Britain, pigs in blankets are simply pork sausages wrapped in bacon, and may be Britains greatest invention.
Iāve always wondered about this. My biggest question being: why? Why is your pastry weaponised?
This was my second biggest dissapointment in the states, behind baseball. Grilled cheese sounds amazing, like its British cousin the cheese toastie but somehow better because America must have done it first.
7 Likes
Surely you are well aware of our love for arming ourselves and our bears.
Grilled cheese sounds amazing, like its British cousin the cheese toastie but somehow better because America must have done it first.
Itās the most American thing possible, because we call it a grilled cheese sandwich when it is, in fact, a fried oil sandwich. And given our bread has so much sugar that itās legally considered cake in other countries, we can even call it a fried oil cake sandwich, similar to an Oreo.
British pigs in a blanket sounds so much more amazing, and I may actually be so inspired to do something like thatā¦except, since Iām American, Iāll use beef sausages and beef bacon, haha.
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In Quebec, Canada, we have both versions of pig in a blanket. The British version with bacon is dipped in maple syrup though!
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In America, we call thin, circular ham that is served at breakfast āCanadian Baconā. In turn, I must know: when you wrap the franks in bacon, are you using thin breakfast ham instead?
Why is everything so confusing?
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