More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)

Training Training Logs
602

DEEP WATER BEGINNER Week 2, Workout 3

AM WORKOUT (0305 wake up via alarm)

Axle clean and strict press away
10x10x141lbs

Did supersets of 10 band pull aparts between then first 5 sets, then neck work between 2 sets, then more band pull aparts

IMMEDIATELY after final set, jump straight into

Lateral raise stripset (no rest between sets)
20x20lbs
20x10
20x5
20x2.5
20xEmpty hands

Poundstone curls
129xAxle w/2.5lbs per side

SUPERSET CIRCUIT (no rest between exercises)

Reverse hyper 270
3x20

Standing ab wheel
3x10

POST WORKOUT SHAKE

CONDITIONING

21 KB thrusters w/50lb KBs
21 chins
15 alternating KB snatches w/50lb KBs (15 reps total)
15 chins
9 KB thrusters
9 chins
5 snatches
5 chins

No time: phone didnā€™t click when I needed. Less than 7 minutes, based off how much time I had to get this done

Notes: 3:45 between sets of press. Weight is just about perfect here. I was absolutely murdering it in the early sets, and the final 2 sets had a few struggle reps in it. Should bode well with reduced rest times. I am so totally dialed in to my body at this point itā€™s pretty nuts. These sessions have run long, but this concludes the final 4 minute rest workout of the program: the REAL training starts soon.

Trying to hit Fran after 100 reps of press was proving to be too long of a workout, so I called an audible with those snatches. Been a while since I did those, so it was a nice stimulus change.

Got a wintry mix blown in for today. Tuesdays were my prowler days on the previous program, so a bit of kismet that it didnā€™t happen today. Means a weighted vest walk probably isnā€™t in my future.

Current schedule has me looking at a 12 tomorrow. Plan is to bench in the morning for that, then Tang Soo Do in the evening.

7 Likes
603

PM WORKOUT I (1530)

Tabata KB front squat w/50lb bells (8 reps per round, 11 reps in final round)

PM WORKOUT II (1900)

Tabata KB front squat w/5lb bells (8 reps per round)
50 dips
25 pushdowns
30 GHRs

Notes: Got off work early and told myself I was going to go for a run. Ended up spending the extra time doing a bunch of meal prep instead. Turned around and it was time to grab the kiddo, so I hit the tabata on the way out the door. Once again: just head in the garage, grab the bells and go. Love being ā€œalways readyā€. Second round was just me taking the trash out through the garage and getting it done.

Working a 12 tomorrow.

3 Likes
604

DEEP WATER BEGINNER Week 2, Workout 4

AM WORKOUT (0255 natural wake up)

Axle bench press
2x10x241lbs
1x9x241

Close grip axle bench
3x10x211

(3) Incline DB bench
2x10x80
1x9x80 (failed on 10th rep)

Transition immediately to 1 set of dips to failure, then 2 more sets of dips to failure, transition from final set of dips to a set of push ups to failure

Push ups
1xF
1XF+1xF w/reactive slingshot+1xF w/slingshot+1xF w/metal catapult+25 pushdowns

SUPERSET CIRCUIT (no rest between movements) hyper-abs

Reverse hyper
3x20x270

Standing ab wheel
3x10

POST WORKOUT SHAKE

CONDITIONING

5 rounds of

10 alternating KB snatches (5 per arm) w/50lb bell
10 chins

Time: 5:50

30 GHRs

Notes: 90 seconds between sets of benching/dips/push ups. Got in 10 band pull aparts between the first 5 sets, then got my neck work done. Was feeling strong on bench today. Set up was tight. Iā€™m thinking the strict pressing beat me up less than the push pressing did. This is still a really lackluster day, but thatā€™s by design. Canā€™t run into the red the whole program. Conditioning was short to get to work on time, but it was effective enough. Beat the hell out of my left forearm on those snatches: need to be a little more precise.

Second week is just about done. Real training starts soon. Will need to keep ramping up the food and make the most of this.

Got Tang Soo Do tonight. Itā€™s sparring week, so it should be a decent workout. Still plan to get in my KB front squats. I really think Iā€™m onto something by throwing that in on the daily. I feel like itā€™s had a significant impact on my physique.

8 Likes
605

I doubt anyone else on here could combine housekeeping stuff with a workout.

Still wanna be you next time Iā€™m 30.

2 Likes
606

Thanks man! Youā€™d be surprised. Weighted vest will make all housework a workout, haha.

607

I used google to look up a word that meant the opposite of excuses, google told me the word was T3hPwnisher

(Okay so maybe thatā€™s two words but yeah lol)

2 Likes
609

PM WORKOUT

1 hour of Tang Soo Do (sparring night, bag work and a round of sparring with the senior student, may post more details when time permits)

Tabata KB front squats w/50lb bells (8 reps per round for 7 rounds, 10 reps on final round)

3 Likes
610

DEEP WATER BEGINNER Week 2, Workout 5 (active recovery)

AM WORKOUT (0305 wake up via alarm) FASTED

19 rounds in 50 minutes of

5 KB front squats w/50lb bells
Sprint up hill
Jog down

POST WORKOUT SHAKE

50 chins
50 dips
40 reverse hypers w/90lbs
30 GHRs
20 standing ab wheels
50 band pull aparts
25 pushdowns

Notes: Being disciplined by making running the focus. As much as Iā€™d want to make this some psychotic weighted carry kettlebell circuit with a hint of running, I need to get more time running in general so that my body is used to simply running for long durations. ā€œSprintā€ is a generous word for those later rounds, but I focused on pushing myself. Running after the squats is a decent gut check, but they werenā€™t exhausting squats, just enough to make things suck a little.

It was 6 degrees out before windchill, with some light snowfall. Peaceful.

For a quick recap on Tang Soo Do sparring last night, I genuinely dislike the ruleset because of the habits it ingrains in me, but I got to face off against the senior student vs the instructor last night, which was at least a good bit of variety. Heā€™s much taller than me, but in poor cardiovascular shape, so it was mostly about making him move his big body a lot so heā€™d get fatigued and Iā€™d find openings. We had a good shin connect at one point and years of losing feeling in my shins had itā€™s advantage.

Thinking about jumping straight into squats tomorrow, just due to time, and then taking the weekend for conditioning. Is that the program? No. But Iā€™ll still grow.

6 Likes
611

Its Ok I promise not to tell John. :wink:

612

@simo74 Itā€™s not Jon Iā€™m worried about. Heā€™s a lunatic and almost never does the same thing twice. But you gotta watch out for the internet policeā€¦

PM WORKOUT

Got in my daily Tabata KB front squats w/50lbs before getting the kid from school (got 10 on the final round) and then did a quick set of 10 clusters later in the evening. Gonna Deep Water squat tomorrow for start of week 3.

2 Likes
613

When I was young, dumb, and full ofā€¦vim and vigor! -yeah, thatā€™s it, I actually bought a rolling pin lol.

1 Like
614

Just go with NWA and F the Police.

1 Like
615

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20220225_0450071920Ɨ1440 356 KB

From the very first rep of deadlift technique work.

Deep Water baby. Full log to follow

7 Likes
616

Ouch

617

I feel attacked :rofl:

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618

:joy::joy: I think if you check back you will see that I was referring to the internet variety. :crazy_face:

619

@punnyguy My man! I remember rolling pins and coke bottles both being huge. Gotta kick some banana trees too! Muay Thai helped my deadlifting in that regard, haha.

@simo74 If only people didnā€™t think I was a cop because of my haircut, haha.

@tlgains As if deadlifts didnā€™t already suck, haha. Worse part was getting blood on my strongman shorts.

@kleinhound Iā€™m sure you feeling attacked never lasts long, as whatever attacks you immediately regrets it!

DEEP WATER BEGINNER Week 3, Workout 1 (out of sequence due to schedule)

AM WORKOUT (0255 natural wake up)

Warm up with 3x3 box jumps superset with squats

Buffalo Bar Squats
10x10x345

50 band pull aparts

KB front rack lunges
3x10x52.5

SUPERSET CIRCUIT (no rest between movements)

Reverse hyper
3x20x270

Standing ab wheel
3x10

POST WORKOUT SHAKE

CONDITIONING

Deadlifts (328lbs)-chins-dips

15-5-10

Time: 6:38

Notes: 2:45 between sets of squats. I absolutely murdered this workout. At set 2, I came up with the pun ā€œDeep Slaughterā€ and just kept giggling to myself over it as I would set my alarm, steel myself and crush every single set. I think back to when I first ran this program, using significantly less weight, and how I needed to lay on my back between sets because I was so exhausted. Itā€™s been an awesome transformation. I also am really starting to appreciate the old heads talking about the value of squats. I always believed in it, but I never REALLY put effort into squat mastery. Iā€™m squatting every day in some capacity now, and Iā€™ve transformed myself into a squatting machine, and the results have just been awesome. I feel like itā€™s had a huge impact on my physique and performance, and these workouts keep reinforcing that. The squat workout used to be my most dreaded in Deep Water, and now itā€™s the one I look forward to accomplishing because itā€™s so simple. Click the belt, unrack the bar, crush the set, rack, repeat.

Cool thing about my adjustable KBs is how small an adjustment I can make to them. I threw on a 2.5lb plate to each handle, for a 5lb total increase on the lunges, and it was perfect. And that means this weekā€™s daily KB tabata front squat will be 5lbs heavier in total.

On the very first rep of that conditioning circuit I bumped the bar into the top of my knees and re-tore both scabs from last weekā€™s deadlift workout. Blood instantly started gushing, to the point it made the bar slick and traveled up and now my legs easier. One interesting sign is that, previously, I used to only get the scab on my right knee. If nothing else, this is showing that my left leg is getting some size again 6-ish years after my ACL reconstruction. All things in time.

Pleased to get the whole Deep Water workout done before work. I have Tang Soo Do tonight. Another sparring night: usually a decent workout. I actually get a weekend in theory, so that will be awesome.

I feel like mentioning it was 3 degrees according to my truck. Garage was cold this morning. Know how you stay warm? 100 squats.

8 Likes
620

Well then I guess we should call you the PUNisher. Har har he hah hoh snorts

Anyway, awesome work on the squats bro, 3 degrees sounds extremely unpleasant. Have you ever trained in extreme heat?

1 Like
621

Believe me, Iā€™ve run that pun as well, haha.

Iā€™m not sure what we consider extreme heat. The cold this morning isnā€™t extreme cold to me: we got to -60 with windchill when I was in North Dakota. Iā€™ve trained in triple digits with high humidity on many occasions, but I think the warmest Iā€™ve ever experienced was 126 with high humidity.

We were in Alabama at the time and didnā€™t have a car. My wife and I walked everywhere. We were SUPER lean as a result. The only groceries we could have were the ones we could carry home, which forces you to prioritize.

There was a Burger King within walking distance, so weā€™d hit it up for lunch on occasion (stories of a fast food junkie right here). For that week, it had been 119 degrees and high humidity and we were used to it. That day wa 126.

You donā€™t think that 7 degrees mattersā€¦but it does.

We get into BK, eat our meal, I drink like 4 large diet cokes, itā€™s been half an hour with air conditioningā€¦and Iā€™m STILL just POURING sweat.

We ended up calling a friend for a ride home, as we were certain we were going to die, haha.

Where I am right now, we get a few triple digit days wit high humidity. I train in those days. What sucks is that all my bare steel equipment is now VERY patinaā€™d.

3 Likes
622

Are the tabata Kb squats done to the actual protocol eg 20 secs work 10 secs rest

1 Like