I don’t know but I think Canadian bacon may be a US thing. I’ve never seen it here! At least in Quebec, when we refer to bacon, we are talking about cured smoked pork belly cut in long stripes.
This makes me sad
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Why? I’m liking the sound of it.
In the UK we’re talking back bacon, totally different, I’ve been to Canada and appreciated the bacon, very thin sliced belly works better on waffles with syrup.
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AM WORKOUT (0430 wake up via alarm)
12 LABORS: SLAYING THE STYMPHALIAN BIRDS
Tactical Barbell Operator Cycle 1, Week 6, Workout 5
MAIN WORK
SSB front squat
4x2x265
ALTERNATE w/
Log clean and strict press away
4x2x180
Weighted NG chins
4x2x42.5
KB swings
100x24
ASSISTANCE
Core circuit (no rest between exercises)
SSB front rack hold
3x30 seconds x 355lb
HLR
3x10
Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty Hands
BPA
4x25
Notes:
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This is the final lifting workout of the cycle. I truthfully didn’t want to do it, primarily because I have the day off work and the last workout always feels like a pointless one, but since this is going to lead ride into the next cycle I knocked it out. I also got to sleep in, which was nice.
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Mobility on the front squats was good, and I got some good pops on the log clean. Press is still a little weak, but that corresponds with the dropping bodyweight. Being able to eat up to the weight class leading into the comp should do well.
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Elbows are feeling good, which is a good sign. I’m going to put them to the test these next few days. My driveway is actually clear of snow today, so I’m thinking of doing a double workout and getting in the loading medley, and then hitting the stone tomorrow.
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Tang Soo Do was a solid workout last night. Didn’t stop moving for the full hour. Lots of planks, bodyweight exercises, techniques, partner drilling, etc.
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I am hungry!
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I would eat 10 of those with zero hesitation
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@Friedrich Your roots are showing! Haha. Mine as well. We actually used to make a scaled up version of these using all these beef smoked sauages
They were sinfully good. And, once again, to offend EVERYONE (but primarily people from Chicago), we’d add ketchup, haha.
@atlas13 That’s because I’m fairly certain you’re not just a red-blooded American male, but in fact would bleed out red white AND blue! I actually think that’d be a fun nutrition topic post: your country’s weird foods. We could put up jello molds, ambrosia salad, multi-layered bean dip, all of our mutations on chili (to include the “beans vs no beans” debate), the BBQ turf wars, etc.
AM WORKOUT 2 (1000)
Strongman Carry Medley
135lb CDB, 100lb silver keg, 150lb black keg
First 4 rounds was down and back, final round was just 1 length. 45+ ’ per length, just a different camera angle.
2 minutes rest between rounds.
It’s stupidly cold, but we have more snow on the forecast, so while the driveway was still clear, I wanted to get this done.
I also changed this up by doing the down and back. I’ll admit the initial motive: I didn’t want to spend the time setting up the medley between each round, and figured I could just make the set-up part of the workout. But this DID serve to make it far more challenging. I was huffing after each round, and you can see me slowing down particularly in the 4th round. Good challenge, and honestly feeling like my old self with this.
My footspeed is feeling good. I’d LIKE to go heavier, but I haven’t quite earned that yet. Need to get fast when it’s light so I can be fast when it’s heavy. I also need to quit hiding from the sandbag. I think this next cycle will be a good time to bring it in.
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You’ll appreciate my geeky thoughts on that video - The face covering and snow made it feel almost like watching what it would be like watching sub zero from mortal combat train in real life.
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@tlgains Oh my goodness you captured all my interests! Haha. KoTH characters look so odd from the profile.
@alex_uk Hah! I love it. Although I’m more a Scorpion fan myself…
I intended to train stones today, but life had other plans. We got some snow, and I spent the training time shoveling. However, before that, I got a surprise sprint workout in.
I was setting up to walk my dog. She’s a 8.5 month old boxer puppy. We’re in the garage, I have her leash attached to my adjustable bench, which is standing upright like in my videos. I’m lacing up my boots, I hit the garage door open button.
The dog sees the door open and starts meandering toward it. In doing so, she pulls the bench down. It falls, hits the floor, and startles her.
And, she does what a puppy does when it’s startled.
She BOOKS it down the street. My winter boots are just barely laced, and I’m taking off after her like a shot. Yes, I HAVE been working on my sprinting, but I’m still 185 at 5’9 with a torn meniscus in one knee and a reconstructed ACL and repaired meniscus in the other…and 39. Running in newly fallen (and currently falling) snow. While calling my puppy’s name at the top of my lungs.
Catching this damn dog was NOT in the cards, BUT, I had to at least keep it in my eye sight, because the snow IS falling, and this dog is too dumb to NOT run in the middle of the road, and drivers are not attentive normally.
But, unfortunately, my puppy reasons like a puppy, and she keeps looking back at me each time I call her name, sees ME sprinting, and assumes I’M running away from the same scary noise, so she just keeps on booking it.
We eventually make it to my kid’s school (a route she knows), at which point she finally stops, I get her leash, we walk back home, close the garage, and re-start the whole walking process.
So much for some “zone 1” activity. After it was done, I discovered my fight-or-flight had gotten tripped, because I was wiped out on a nervous system level. BUT, my cardio held out totally fine. I was pleased with my sprinting performance, so that’s pretty cool.
Otherwise, got in my daily push ups and squats, and got to eat at my favorite buffet again. Took the kiddo out to see the Dogman movie, which was honestly much better than I expected. I liked it more than Sonic 3.
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A trick I learned with my freedom loving German Shepard. If the dog gets out and runs, run after it, then “fall.” Maybe won’t work for everyone, but my dog would run for miles if he thought we were playing chase. But if I fell, he would run back to me immediately to make sure I was okay, then without fail act upset when i grabbed him, as if my trick was a dirty sports move lol
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@atlas13 That’s a good shout there! I’m concerned about the possibility of me falling down only for the dog to just keep booking it and me to now completely lose sight of her, haha, but if all else fails, it’s a good fallback.
AM WORKOUT (1000)
12 LABORS: SLAYING THE STYMPHALIAN BIRDS
Tactical Barbell Operator Cycle 1, Week 6, Workout 6
Stone of Steel EMOM
First 5 rounds: doubles
Final 5 rounds: singles
Then 5 reps
185+lb stone
Notes:
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Managed to get this done in the morning, which should ideally give me enough time to recover before tomorrow’s start of the new cycle.
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Used a new tacky towel, which may have given me a little more grip. Between that and the grip shirt, I’m really appreciating how much I can actually drill some solid technique on the stones with these workouts. I’m feeling more and more confident in turn. Every rep I went for, I got.
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My lower body mobility has really come far from all the crazy deep squats. I was able to sink LOW into the stone lap.
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Had a few reps that really got the stone up and in a good way. I’m still a little gunshy about launching the stone past the mats into the wall, but come comp day I won’t have that concern.
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With the better technique, my body feels less beat up, which allows for more training. I’m pushing the weights heavier and heavier on this as well. It will be good to get in a few more rounds where I practice max stones in a minute, but this has been good for getting in a solid amount of reps.
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Completely unrelated to this, but I forgot to log during my carry workout that I used my No Bull shoes rather than my Bearfoots, and I actually liked them more. I may have to use them come comp day.
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Still got a day off tomorrow, so more sleeping in and recovering in my future.
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LUNCHTIME WORKOUT (1130)
12 LABORS: CAPTURING THE CRETAN BULL
Tactical Barbell Operator: Cycle 2, Week 1, Workout 1
MAIN WORK
SSB Front Squats
5x5x205
Log clean and strict press away
5x5x140+1 push press rep per set
NG chins
5x5x35
ASSISTANCE CIRCUIT
3 rounds, 30 second each of
24kg KB swings
365lb SSB front rack hold
Dips
Standing Ab Wheel
Push ups
Notes:
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Day off for President’s Day, and we got snowed in, so it’s been a lazy day. Slept in, Valkyrie made me breakfast, trained during lunch. Start of the new cycle.
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Elbows are feeling great, so technique and recovery are going well.
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Front squats were super speedy and bouncy. Making the most of the light weight.
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Working the push press again so I get familiar with the move before the competition.
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Did the assistance circuit to make things go a little faster. Wanted to get back with the family. Was a decent little burner. Family meal tonight as well: rigatoni and some homemade cookies.
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Weighed in at 83.8kg this morning, which is no change from last week. Given that my Valkyrie made Kalua Pork last night yet I turned out to be the real pig, along with a Valentine’s weekend where I took her to her favorite Hawaiian BBQ spot and had 2 loco mocos along with BBQ chicken and ribs AND hit up the buffet on Saturday, I’d say that’s a win. I honestly expected to be up in bodyweight, and I think debloating will let the weight come down.
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AM WORKOUT (0530 wake up via Valkyrie’s alarm)
12 LABORS: CAPTURING THE CRETAN BULL
Tactical Barbell Operator Cycle 2, Week 1, Workout 2
“HEAVY BAG RESETS”
5 rounds of
90 seconds max intensity strikes on Bas Rutten Body Action System
2 min rest
Notes:
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Sleep was awful last night, due to external factors. The Valkyrie AND the wolf are both sick, and whereas the former is able to use a cough suppressing medicine to not be TOO disruptive in the middle of the night, the latter spent the entire night hacking on phlegm, and between the two it was a cacophony of coughing and gagging that wasn’t the most pleasant of white noise. I had already decided on a short and intense HIC for this morning, and my kid had school canceled due to extreme cold temperatures (going to be -30 with windchill today), which made the decision to train in the basement vs the garage even more logical and allowed me the opportunity to sleep in as long as possible.
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I was torn between a few different heavy bag focused workouts, but settled on this due to the simplicity. Just hit the bag as hard and fast as you can for 90 seconds and then recover and do it again. Re-reading the entry and seeing that K. Black was fine with you looking like a “slow drunken monkey” at the end of the round gave me the assurance I needed, because with high intensity stuff as a very slow twitch lifter, I often wonder if I’m meeting intent.
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It is nice to do these explosive workouts the morning after that carb up meal. I figure I’ll never be more primed. I’m also noticing that I’m just plain feeling physically really good right now: just some small aches and pains, vs “contemplating hanging up the gloves” sorta stuff I was going through during my last competition prep. I think this program and THAT program are clear signs that I can’t trust myself to come up with my own programming. Along with feeling good and getting stronger, I’m not hemorrhaging bodyweight like I was before, but seem to be losing in a more gradual manner and keeping the muscle I built.
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As for the workout itself, I didn’t record it because the internet would tear me in half if it saw the ridiculous spastastic “striking” I was doing on the BAS, but it fully met the intent of exhausting myself within the 90 seconds. I appreciate how I can avoid loading my body this way. And though the Body Action System isn’t an actual heavybag, it definitely provides me the force feedback I’m looking for. I wear my everlast MMA style bag gloves for this, because trying to go max effort 90 seconds with 16oz gloves would most likely look like the Kimbo vs Dada 5000 match.
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AM WORKOUT (0550 wake up via Valkyrie’s alarm)
12 LABORS: CAPTURING THE CRETAN BULL
Tactical Barbell Operator Cycle 2, Week 1, Workout 3
MAIN WORK
SSB front squat
5x5x205
Log clean and strict press away
5x5x140+1 push press rep per set
Log clean
1x200lb
Low handle trap bar lift
3x5x355
ASSISTANCE
Core circuit (no rest between exercises)
Reverse hyper
3x20x180
HLR
3x10
BPA
1x100
Axle curls
1x52
Band pushdowns
1x35
Notes:
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I originally put in for the day off work because my kid’s school schedule, Valkyrie’s schedule and dog’s vet appointment were all coming to a head, but then my kid’s school got canx due to weather, so I found myself with a much lighter load. Slept in and took advantage of it. Still not very restful sleep with the dog hacking through out the night, and I felt the effects this morning, as I was moving slow and things were feeling heavier than they had any right to. I also ate somewhat light yesterday. Good food (more of the leftover kalua pork), but smaller portions than normal.
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The log cleans continue to improve, and I’m excited about how they’ll feel with a tacky shirt. I should bring that next time I do a max weight log clean like today. Which, on that note, this was the first day of trying that and it went alright. 200lbs definitely feels heavier than I’d like it to, but I got it in place on one try without too much wasted energy. I think I’m going to up the weight week to week, so that, by comp week, 200lbs doesn’t feel as threatening.
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I REALLY wanted to start doing ROM progression deadlift bar pulls this week, but decided not to mess with success. 7 weeks out from comp, I don’t need to suddenly pick up hip issues again. When the comp is over, I’ll include it. I’ll have “earned” the right to mess with the programming at that point, and will be willing to accept the consequences.
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Tang Soo Do got canx last night due to weather, so the Valkyrie and I did some free sparring at home. Legit lived out one of my childhood fantasies to have a spouse I could spar with, and she had a blast as well. We may include this on the regular. Hopefully be able to get to class tonight. It’s also “Chef’s Night Out”, so I’m going to do my best NOT to eat like an A-hole with Buffalo Wild Wings.
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AM WORKOUT (0413 natural wake up)
12 LABORS: CAPTURING THE CRETAN BULL
Tactical Barbell Operator Cycle 2, Week 1, Workout 4
“90 MINUTE RUCK”
Treadmill
Incline: 1
Speed: 4.0
Distance: 6 miles
Time: 90 minutes
45lb weighted vest
Notes:
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Actually got a decent night of sleep last night. Was able to get the dog some meds that controlled the cough, which meant we all got to sleep better and I woke up feeling quite refreshed. And between that and my kiddo STILL having school canceled, it led to me making the decision to do a long workout this morning vs a short HIC workout.
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This is technically a program deviation, as I did an E workout last week and, with the Black protocol, I am to limit those to once every other week. However, with these past 3 snow/cold days, my general activity level has been poor. I’ve done my best to get in indoor steps, use a walking treadmill, etc, but I just really needed to get in some focused general movement today to compensate for a backlog of listlessness. Between this being Tang Soo Do sparring week AND physical testing requirements month and the possibility of getting in more strongman workouts this weekend, I don’t think I’ll be hurting for HIC workouts, and a one off extra E workout isn’t going to turn me into a fountain of estrogen.
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I DID push this harder than usual. 3.0 is my leisure pace, and 3.5 is my general working pace, so 4.0 is an uncomfortable walking pace. It’s that “My flight is boarding soon and I’m at the other end of the terminal” walking pace, where I still don’t break into a full on 2 feet off the floor at one time jog. And all that is when I DON’T wear a weighted vest. In turn, I kept the incline at a basic level so I could focus more on pace. I also wanted to get in 6 miles of distance in the 90 minutes, once again prepping me for my 10 mile race coming up in early April. I don’t plan to do any actual long distance running to prep for it, but the short hard runs of the HIC workouts combined with hard rucking should put me in a good enough place to finish without destroying myself for a strongman competition in the following week.
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Tang Soo Do sparring went really well last night. I was thankfully not paired up against any of my family during the inner-Dojang tournament, instead squaring off against one of our black belts in the first round, which I took rapidly in a 3-1 scoring match, securing 2 points with a variety of off angle hook kicks, crescent kicks and roundhouses. The second match was similarly a 3-1 short match against our resident “wild-child” who likes to coming in fists flying as a swarm fighter, but then also likes to employ the Mighty Ducks strategy of “Take the fall, act hurt, get indignant” in order to foul out larger opponents. I went in as a crouch fighter for the first round to negate his wild swinging and scored a straight shot into his body, then impaled him with a front kick as he charged in on the second round. Don’t remember the third point. Final match was against our resident black belt sparring champion, and, unfortunately, I can’t beat the halo he has around his head as a result of his status. Valkyrie and I noticed that he was getting points called for him before his technique was even fully extended: the judges just assume that, if he throws a technique, it’s going to score. He got 2 points just from hitting my elbows, but I at least secured a solid point by leading him in a circle with left leg kicks before catching him off balance with a right side roundhouse. We went 1-3 with, and then transitioned to some individual sparring. My kiddo sparring the black belt champion before I did, and I was blown away by their defense last night. Really just turned a new corner. They asked me for advice, I informed them to watch out for the body punch, and they didn’t let a single one slip through. Meanwhile, despite being ragged by what is most likely RSV, my Valkyrie put on a fantastic show during the individual sparring and tooled many of our black belts. Was a good night for the family, and we’re slated to go again tonight.
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I just ordered a 45 lbs weight vest to do exactly that. Indoor ruck on the walking pad for when weather is awful. Which it is right now… I have been shoveling snow for 30-45 minutes per day the last 5 days. Today is the first day I won’t have to.
From what I see, you are still respecting recommandations for Black Protocol. 1 E session every 2 weeks is a minimum. The recommandation is 1 E session every 1 to 2 weeks for Black Protocol (min 1 every 2 weeks) and 2-4 HIC per week (min 2/week). Great work!
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I may have to re-read, as I swear I saw that more listed as the maximum, in order to prevent an interference effect. If I’m allotted to do an E session every week, that really bodes well.
One of the biggest gifts the Mrs and I gave each other this year was hiring a now removal company. I’ve never been more excited to cut a check (read: pay a paypal invoice) on a snowyday, because shoveling SUCKS, haha.
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I think he says somewhere to have maximum 2 E sessions per week for black protocol. More than that and you better use another protocol and review your goals. The black protocol chapter is not long, I think it would be easy to find this information. I am not 100% sure about the maximum but I had just read about the minimum a few days ago. I am gearing my conditioning protocol to black slowly so I can introduce more HIC. Did Fobbit and Indoor power intervals a couple of times using the airbike. Really like the fact there is a progression from basic to advanced for each workout. Your log has been a great source of inspiration for my conditioning.
Shoveling sucks big time haha! Good for you to have this service! We have someone to clear the snow from the driveway and what’s been left by the snowplow, but we haven’t found anyone to clear the sidewalks, patio, and porch. They kept getting covered in snow every day. I am glad that storm is over!
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