Wow puppies grow like weeds! She is all legs right now. Cutie.
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Love how every other country calls it New Zealand lamb, down there they just call it lamb.
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Maximum Definition Diet recap
Breakfast as listed, dinner was 1lb of piedmontese grassfed steak kabobs, and then I got creative and made an omelet with 3 pastured eggs, 4 whites and a tablespoon of grassfed tallow. I liked that so much that I ended up making another one for my breakfast tomorrow, since I didnāt hardboil enough eggs for the morning.
We ended up having to skip TSD tonight due to my kid having some homework to get done, but weāll make it up on Saturday.
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Same in Aus. We have more sheep than they doā¦but im happy for them to maintain thier moniker - of which i wont get into.
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AM WORKOUT (0400 wake up via alarm: better night of sleep)
12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES
Tactical Barbell Operator Cycle 2, Week 5, Workout 5
MAIN WORK
SSB front squat
5x3x245
ALTERNATE w/
Log clean and strict press away
5x3x170+1 push press rep per set
NG weighted chins
5x3x42.5
ASSISTANCE
4 round circuit, 30 seconds per movement of
24kg KB swings
375lb SSB front rack hold
Dips
HLR
Push ups
BPA
4x25
BREAKFAST (details below)
Short walk w/puppy
Notes:
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I actually felt really good coming into this, very light, springy, and awake, but I found myself lightheaded on the first set of squats to the point that I worried about blacking out. Not as much an issue on the log, but I DID run into the issue that it slipped right off my shorts on the first clean. Iāve been wearing sweats up until this point, and they have more friction and allow me to get in a better spot to clean. This is something Iāll have to remember come comp day. I know Cerberus sells āgrip shortsā, but I donāt want to go down that route quite yet. I might buy a cheap pair of sweats and make some cut off shorts.
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The fatigue really came to a head during the conditioning circuit, and specifically on the front rack hold. I was just hurting, having trouble recovering, and wanting to quit. I started running the mental diagnostics, and once again attribute this to an issue with electrolytes. Iāve been drinking more water recently, since Iāve quite chewing gum and my mouth is a little drier, and I havenāt been mixing electrolytes all of my water: some is just plain ol regular water. In addition, since Iām only eating twice a day vs the 4-5 protein feelings I was doing with my Velocity Diet approach, Iām having fewer opportunities to take in salt. I was adding salt to all of my Metabolic Drive, and though Iām salting the food Iām eating, itās not enough to compensate, and if I WERE to add enough salt to compensate, it would be unpalatable. I actually tried to up it today for just that purpose, and ran into that: wasnāt as enjoyable as it had been prior to this point. Iād rather just drink more salt water than eat food that is akin to something Bender from Futurama would produce.
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All that said, this marks a full work week of the Maximum Definition Diet for breakfast, and Iām delighted that I am such a simple creature, because I have enjoyed every single morning of this even with it being the exact same thing each time. Although today I varied it: I re-created that omelet from yesterday, and found it did a much better job of holding all the leftover grease from the lamb. I did enjoy this omelet more than the hardboiled egg/cooked egg whites approach Iād employed before, but itās a bit more of a time sink. Iāll see if itās something I can carry forward. I prepped this the night before and it microwaved just fine. Iāve got 2 more legs of lamb to get through, corresponding perfectly for the 2 weeks leading up to the comp.
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On the topic of competitions, a grappling one opened up on 24 May pretty close to home (Lincoln). Iām honestly not finding myself as excited about the prospect of doing it as I have been in the past. Thereās already a guy in my weight class for masters white belt, so I know Iād have competition. Iām on the fence, as itās close to my kids birthday, but Iāll leave myself open to it. At the rate my weight is dropping, I might be in a lower weight class anyway.
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Sandbag was the best ever last night. Really becoming more and more casual. We ended up skipping TSD last night and will try to make it up on Saturday, which is going to be a packed day and I hope I can still get in some Stone of Steel work.
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Maximum Definition Diet recap
Breakfast as described. For dinner, hit up the hibachi buffet. Filled my plate with shrimp, some beef, and 4 eggs. Grabbed some salmon, a pork chop, oysters, shrimp and half an egg off the line for a first pass, went back and got more of all of that, along with some octopus.
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I use those LMNT packets, and personally really like them. They do have some flavoring, which I know isnāt entirely your jam, but they DO also have an unflavored one that is legitimately just salt, magnesium, and potassium. May be worth looking into.
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Hey thanks man! I actually already use an electrolyte supplement: thatās what I was talking about when I wrote about how I wasnt mixing electrolytes in all my water. Normally I put them in all the water I drink, but the past few days I was having some drinks of just plain water. Seems that may not be the right call for me.
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AM WORKOUT (1000
12 LABORS: STEALING THREE OF THE GOLDEN APPLES OF HESPERIDES
Tactical Barbell Operator Cycle 2, Week 5, Workout 6
2 minutes of 185lb+ Stone of Steel over 48" bar
Notes:
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I originally started this workout as an EMOM with 205 loaded, but I had the load uncentered and the stone was WILD. I got 2 successful reps in 4 minutes (going for singles), and it took away a LOT of energy. I called my losses, unloaded and reloaded it and went for 2 minutes. At that point, I was already pretty exhausted, but Iām happy I got in some reps.
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Part of the issue was that this was a rushed workout, because today was a packed day with lots of activity. I got up and got in my 50 squats and push ups, had breakfast (details to follow), took the puppy for a 3 mile walk and then immediately knocked out this workout before changing and going to Tang Soo Do. Today was another decent TSD workout: basics and open hand forms, and we moved for the entire class. After that, we came home, Valkyrie and Kiddo had a very quick lunch and then we headed downtown to take in a musical (āSome like it hotā: great comedy) before grabbing dinner on the way home (details to follow), after which point I took the puppy for a 25 minute walk and then immediately knocked out my daily sandbag carry/throw. And now Iām done, 17.6k steps in, with a few more to go.
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On the sandbag and throws: today was the best day out of the entire cycle. I actually went out in my jeans: didnāt bother changing, and made the pick up super casual. Iām at the point where I can throw the bag into my lap, versus barely squeaking it by. From there, I was able to pick it up high on my torso and carry it fast, and then the regrab for the bearhug was quick and feet moved quick as well. Throws were also explosive.
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I noticed the light headedness on my last workout, and I felt it on the stones as well. Iām working to keep my electrolytes back up, but given my weight dropping and how lean I looked this morning, Iāve allowed myself to really push the limits on Vinceās āno limitā instructions on eating meat and eggs.
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Therefore: the Maximum Definition Diet recap. Breakfast and dinner.
Breakfast was 2 omelets, made with kalua pork, a slice of Sargento thin sliced swiss (deviation) and beef tallow, topped with grassfed ghee, alongside beef bacon and a piedmontese grassfed beef hot dog @Smashedguitarist those are the hot dogs without buns I discuss.
Dinner was an entire rack of pork spare ribs and some beef brisket from our favorite local BBQ spot. For the ribs, if they look a little dry/plain: thatās my doing. Something Iāve taken to the past few times Iāve brough them home is grabbing some paper towels, wrapping them ribs in them, squeezing out the grease and wiping off the dry rub. Itās very much ādegreasing the pizzaā sorta stuff, but Iāve found that I digest these much better when I do this. Pork fat has a fair amount of Omega 6s, and dry rubs often have some type of sugar/sweetener in them along with whatever spices, and making them a little more plain allows me to take in the meat without feeling so sluggish. If Iām out, Iām not gonna do that, but if I bring it home Iāll take whatever advantages I can.
- Oh yeah, I made a decision on the grappling competition. With it being 2 weeks before my trip to Greece/Italy, Iām not going to sign up. I tend to pick up at least one MINOR injury/niggle at this competitions, and those already suck to deal with enough and I donāt want to have that while I travel. If I were to get a REAL injury and compromise or entirely have to cancel the trip, that would REALLY suck, especially for a competition Iām not terribly excited about. This year marks the 10 year anniversary of me rupturing my ACL (which means the āRebirth of the Juggernautā training log turns 10 years old soonā¦which is wild to think), and I ended up getting hurt at a competition back THEN that I didnāt really care about doing, so the omens are already lining up there as well. Discretion is the better part of valor here: there will be other comps. I honestly wish I could sign up for a boxing smoker/toughman comp for my next combat sports outing: weāll have to see.
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I love it! So lecherous, haha.
Did some Maximum Definition diet breakfast meal prep. By running my Ninja alongside my stove top, I made 6 omeletes in about 12 minutes. Each one is 3 pastured eggs, 5 whites, and a tablespoon of grassfed beef tallow. I then cut a leg of lamb into 5 16oz steak portions to cook in the morning. Wrapped everything up tight and ready to go.
I made six omletes so that I could have one tonight with dinner
@tlgains and @freshyfresh tagging folks that appreciate a good meal prep.
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Nice meat! We just got a smoker at my moms and I have 6 whole chickens on
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Is this on the Ninja? Would love to hear your process.
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@freshyfresh Outstanding dude! Smoked chicken is amazing.
@burien_top_team Happy to share dude. Too simple. Spray with duck fat, rub with salt, put it in the air fryer at 425f for 8 minutes
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Maximum Definition Diet recap
Breakfast was a repeat of yesterday. For dinner, I air fried a 2lb piedmontese picanha roast and paired it with one of those omelets I made earlier. Roast was for the family, so whatās posted is my first round, but I had about 4 more slabs like that. The fat cap was absolutely delicious.
Got in more walking today, and got in the sandbag work as well. It keeps getting better. Like a combo of Milo of Croton and Easy Strength.
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Gonna do thr breakfast recap, since today is family meal so wonāt photo dinner
1lb air fried grassfed lamb, piece of beef liver, omelet of 3 pastured eggs, 5 whites and 1 tablespoon of grassfed tallow.
Rather than pouring the rendered fat onto the omelet, I realized I could store it and create my own tallow out of grassfed lamb, so thatās exactly what Iām doing. Big brain moves there.
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AM WORKOUT (0400 wake up via alarm)
12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)
Tactical Barbell Operator Cycle 2, Week 6, Workout 1
MAIN WORK
SSB front squat
4x2x275
ALTERNATE w/
Log clean and strict press away
4x2x190+1 push press rep per set (missed second set)
NG weighted chins
4x2x55
ASSISTANCE
5 round circuit, 30 seconds per movement of
24kg KB swings
365lb SSB front rack hold
Dips
Standing ab wheel
Push ups
BPA
1x50, 2x25
4 minutes on rower
Notes:
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Hard to believe itās the final week of the 12 labors, but itās really been an outstanding development. This is the best contest prep phase Iāve had in quite some time, primarily because my mind and body lined up on this one and I actually wanted to do the training that best suited the goal. Funny that. Today, in particular, felt very strong, with only some small issues. I felt myself leaning to the left on the third set of the squats, and I lost the weight going forward on the second set of the presses, using energy to correct it and running out of gas for a push press. But the fact I had the strength to catch and correct that errant press really bodes well for my getting, as Jon Andersen puts it ācock strongā. I was also feeling MUCH better for the assistance circuit today than I was on Friday.
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Since the volume is reduced this week, I have a little more training time afforded to me, so I hopped onto the rower just to continue grooving some reps. I set the resistance to 5, whereas before it was at 1, and tried to focus on technique. Itās a nice way to get in some full body moving without an eccentric load.
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Tried a little trick on the BPAs of pointing my wrists outward, and it seemed to get me a little more stimulus. Cute little tricks picked up along the way.
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Should be getting in about an hour of walking tonight, with the Valkyrie and the puppy.
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Weighed in at 82.1kg this morning, post workout. Thatās exactly the weight limit, and technically a .4kg gain from last week, but given that there was a 2.9kg drop between that week and the week before it, my body is still stabilizing. I intentionally ate like an a-hole while within the confines of the Maximum Definition diet this weekend because I have a tendency to let my bodyweight drop down too far right before competitions due to fear of missing weight (Thanks for the PTSD high school wrestling!), and Iām trying my best to hold on to this higher weight as best as I can to allow me to perform at my best. Iām at a level of weight/leanness where I can feel that difference a few pounds makes, with today feeling so strong being a great example. Getting on top of my electrolytes has been helpful as well: Iām really needing to go hard on them now that Iāve effectively carb free. Before, between the gum and the trace amounts in the Metabolic Drive, I was still probably getting in about 20g of carbs a day, but now itās nothing.
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Iāve officially completed 1 full calendar week of the Maximum Definition diet, and about 10 days total (I started in the middle of last week, leading into it with 2 days of the Velocity Diet). Itās living up to itās name: Iām seeing granularity in my midsection again, and my waist is shrunk in based on how my lifting belt is fitting, along with the rest of my clothes. I hit 80.0kg in the middle of the week last week, and I imagine seeing something similar after I come down from the bloat of our family meal tonight (details to follow there). Iām still sticking with only 2 meals a day, vs Vinceās recommendation of 3, and Iām not hitting the same supplement layout he recommends, instead relying on the good folks at BioTest along with my daily beef liver in place of the beef liver tablets. However, thereās room to argue that my middle of the night protein shake can count as a third meal, if I want to get precise. I also push the carb meal to once every 7 days vs every 3-5. In general: BIG fan of this approach. I love the food, Iām never hungry, I FEEL very well and strong, digestion is awesome, and, upon getting electrolytes sorted, my performance is going very well in training. I can see this being a regular thing now. While I am absent of Metabolic Drive, itās definitely going to be my way forward for the foreseeable future, but upon itās return, I may revert back to Feast, Famine Ferocity and have 2 week stretches of Velocity Diet and then 4 week stretches of Maximum Definition Diet. About the only thing I āmissā is sour cream. Itās one of my favorite condiments, but isnāt permitted by Vince. But Iām not hurting for delicious food or satiety.
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Had some time to reflect this morning as well. I remember eating breakfast before the Velocity Diet intervention and, in turn, before I started healing, and I remember how I would pride myself on how āmuchā I was eating at breakfastā¦when it was so much Frankenfood and junk. Keto toast with sunflower butter, celery sticks with souped up nut butters, a Greek yogurt concoction with keto cereal mixed in, and then the saddest omelet ever, because it was primarily egg whites, every sort of vegetable I could find to cram into it to add mass, fat free cheeses, and then 2oz of meat, washed down with a mug of cashew milk. And I remember, as soon as I was done, I was sad, because the food was gone, my stomach was full, and I was still hungry. I had a snack ready to go literally 30 minutes after that meal was done, and Iād actually eat it in the car after dropping my kid off at school, before getting to work and eating another snack. Now, Iām like a dog with kibble: Iām eating the same thing every morning and I am SO excited to eat it. The lamb was incredibly delicious this morning: just like itās been every morning, and I was looking forward to this breakfast while I was training. And now that itās done, Iām not hungry, nor will I be for quite a while. Most likely not even when itās time for the family meal, which actually works out well, because then thereās less concern about binging on it. Instead, Iāll just enjoy it.
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And BOY is it going to be enjoyable. Valkyrie found a new recipe: spaghetti casserole. Itās the lovechild between spaghetti and lasagna. Layers of spaghetti noodles, separated with sauce, mozzarella, parmesan and cottage cheese. Weāll have some breadsticks, and sheās made 2 kinds of cookies: 1 with cut up candy bars, and a peanut butter base with peanut butter cups. Fantastic for carb up.
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Another part of the morning reflections was how, back when I had to cut weight for powerlifting meets, it was agonizingly restrictive, and I remember counting down the days until I could binge again. Now, Iām looking at my comp coming up, my travel thatās going to come afterwards, and Iām excited about hitting up the grocery store when I roll into town and picking up some steak and eggs. This really just fits.
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AM WORKOUT (0510 wake up via Valkyrieās alarm)
12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)
Tactical Barbell Operator Cycle 2, Week 6, Workout 2
āOXYGEN DEBT 101ā (Basic)
2 rounds of
200m sprint-30 second rest-200m sprint-30 second rest-200m sprint
3 min rest
6 minutes on rower
Notes:
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Heavy week of training, so basic week of conditioning. Worked out well, because my legs felt like lead today. Did my best to really focus on pushing off midfoot vs heal and getting the legs up high on the rebound strike, and I had at least 1 solid sprint per round and felt my lungs burning, but output wasnāt what I was used to.
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Still just playing around on the rower when I get some downtime. Not pushing hard enough to impact recovery, but trying to figure out what Iām doing with it. And itās honestly just enjoyable. Having good equipment matters, because I never cared to use that cheap rower I bought.
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Got in a good walk after dinner last night, and the sandbags just keep getting more and more natural as I go. The Milo of Croton meets Easy Strength approach here has really panned out well for me. I think I want to keep this up after this training cycle. 1 carry a day doesnāt take much time away from me.
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Iāve got Tang Soo Do tonight. Itās one-steps week, which tends to be pretty low activity. I also am most likely working a half day today, so I may be able to get in another leisure walk.
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With my travel coming up, I started re-thinking my training strategy leading up to my next cruise, and since Iāll have 7 weeks between my return from my trip and the start of my cruise, I think Iām just going to restart my ROM progression cycle and get in one full one leading up to the cruise vs trying to rush this current cycle to completion and do a partial one leading up. Iām in no rush at this point: Iāve got nothing but time.
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Maximum Definition diet recap
Breakfast is the usual. Recreated the omelet at dinner, and had about 13-14oz of pulled pork.
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AM WORKOUT (0355 wake up via dog)
12 LABORS: CAPTURE AND BRING BACK CERBERUS (FINAL WEEK)
Tactical Barbell Operator Cycle 2, Week 6, Workout 3
MAIN WORK
SSB front squat
3x2x275
ALTERNATE w/
Log clean and strict press away
1x190
2x2x190+1 push press rep per set
Log clean
1x200
(4) Texas Deadlift Bar Mat Pulls
14+5+5x405
ASSISTANCE
Lateral raise dropset (35x10, 35x5, 35x2.5, 35xEmpty Hands)
BPA
4x25
Core circuit (3x20x180 reverse hyper/3x10 HLR)
50 axle curls
35 band pushdowns
BREAKFAST
3 mile walk w/dog
Notes:
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Got the day off work, but my nearly 15 year old pug woke up this morning at 0355 with some disaster poops, and that was 5 minutes before my alarm, so I used it as an opportunity to get up and get moving. However, I got up once in the middle of the night to take care of them before that moment, and I practically fell out of bed. My balance was way off: felt like I was on a boat. I was feeling similar at 0355, trying not to fall INTO the poop as I was cleaning it. Feeling did not go away during warm-ups, and Iām actually still a little dizzy now, but on the front squats I managed alright. However, log is historically a lift where my blood pressure makes or breaks it, and I was seeing swirls just looking down at the log before the first clean. I got it in place, but pressing it really put me in a bad way, so I shut it down at one rep (still technically within program compliance) and re-evaluated. My head got straight after that and I had some good lifts, but for the heavy cleans I shut it down at one. Best to practice succeeding vs failing.
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Still not going to my absolute limit on the mat pulls, which is for the best, especially this close to the competition. Happy with what I can put out in those circumstances. Havenāt skipped a beat despite the long period of time without straight bar pulling.
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My left arch is still in pain. Iām going to employ some manner of compression, given I have to run 10 miles on it on Saturday.
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Took the dog for a long walk this morning since they wonāt have day care. Wanted to tire them out.
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Tang Soo Do turned out to be basics week instead of one-steps, so we got a decent workout last night, along with me getting in a 3 mile walk beforehand. Should be able to attend tonight as well. I experimented with the sandbag yesterday and started with it standing up vs on itās side, and I think thatās a smarter way forward. It holds itās shape better when I do that. I also think I need to start drilling running UP to the sandbag and picking it up for the future, since thatās the context Iāll be executing under.
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Weighed myself this morning to get a better idea of daily fluctuations leading up to the comp. 82.1kg, same as Monday, and exactly on point for my weight class. Good place to be.
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Breakfast remains the same through the week, and I look forward to it every time.
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