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

[T3hPwnisher]

I forgot I wanted to share this proud parenting moment.

My kiddo had a birthday recently and we took them to their annual check up. The doc measured and weighed them, and informed us that, for their age, they were in the 75th percentile for height and 62nd for weight. The doctor went on to tell us that they like to see the numbers a little closer together, which is to say: they thought my kid was underweight.

I’ve shared before that I grew up as a fat kid (which I recently discovered I was set up for failure from infancy on that one). My wife and I have NEVER received the instruction from a doctor to “eat more”. My kiddo eats nutritiously, just not a lot, and a big part of that is that we’ve NEVER enforced the “clean plate club”. When you’re not hungry: you’re not hungry. In turn, my kid has INCREDIBLE portion control. Last night, they had half a cupcake for dessert and walked away from the table. At their age, I would have scrapped the plate clean of every gram of frosting and licked the silverware just to be sure.

When we went out to the Golden Corral on Friday, they had ham on the carving station, and my kiddo told me they love ham almost as much as they love steak, so I got some marching orders here.

[Friedrich]

@T3hPwnisher

my kiddo told me they love ham almost as much as they love steak, so I got some marching orders here.

It brings me great joy to read that!

[T3hPwnisher]

Operation MILO Nutritional SITREP

Breakfast was the usual. Dinner was chuck steak (slightly over a pound) with 3 pastured eggs, 5 whites, a tin of sardines and smoked herring. Surf and turf.

[T3hPwnisher]

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 2, Workout 4

“GO RUCK YOURSELF”

Treadmill walk w/20.4lb vest

Speed: 3.5mph
Incline: 4.0
Distance: 5 miles
Time: 1hr 25min 45sec

Notes:

• This was the best one in a while. Time passed quickly. I honestly attribute it to picking a good show to watch (Marvel’s “Thunderbolts”, first time seeing it, so it had my attention).
• I always wake up for this workout completely thrashed, since it’s the day after pulls, and come away from it feeling so much better.
• Weighed in at 82.5kg. Gains are happening. Zero delta between Monday and Today, wheresa I typically see a 2kg drop there. Part of that MAY be that gigantic steak I had for dinner last night still needing to settle.
• Tang Soo Do was a moderate workout last night. We got all the way through our new hyung. Will be drilling it some more tonight.
• Keg carry weight yesterday was 212.5lbs. I started wearing my knee sleeves for the carry for the past 3 carries. I’ve technically altered the variables in doing so, but it feels better on my joints.

[simo74]

@T3hPwnisher

I’ve technically altered the variables in doing so, but it feels better on my joints.

There goes the double blind study. Glad to hear the sleeves feel better though. I like a sleeve for carries too,

[T3hPwnisher]

@simo74 I like them for everything really, especially after breaking both my knees. I just wasn’t spending the time to put them on before. But totally worth it.

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Operation MILO Nutritional SITREP

Breakfast was the usual. Dinner was breakfast: one 3 egg and one 4 egg omelet, both stuffed with piedmontese 93% leftover meatloaf and a little bit of pulled pork, some beef tallow and swiss cheese, topped with ghee. Alongside 5 strips of beef bacon and a strip of sidepork.

Also, got off work early and treated myself to all the ribs. Beef bone in short ribs, beef back ribs, and a bunch of discounted flanken ribs from the freezer aisle.

I am going to have some of those short ribs tomorrow.

[simo74]

@T3hPwnisher

I just wasn’t spending the time to put them on before. But totally worth it.

Good little reminder that it is a few seconds well spent. I only use mins for squats and carry / walking events. It would feel weird to be the guy in the gym who wears knee sleeves to bench press.

[T3hPwnisher]

@simo74

It would feel weird to be the guy in the gym who wears knee sleeves to bench press

I quit worrying about being weird in middle school, haha. I wear knee sleeves when I go on walks.

[simo74]

I look odd enough when I go on walks without the sleeves. When you walk around the supermarket with a sniffer dog in his training vest whilst wearing a your own weight vest that looks like a flat jacket you get some pretty strange looks from people.

[T3hPwnisher]

AM WORKOUT (0500 wake up via Valkyrie’s alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 2, Workout 5

TACTICAL BARBELL MASS PROTOCOL GREY MAN: Cycle 2, Week 2, Workout 3

MAIN CLUSTER

Buffalo Bar Squat (low bar)
5x6x320

Axle strict press from rack
5x6x153

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x65s

DB rows
4x10x120

GHRs
4x10x40lb vest

ASSISTANCE

GHR sit ups
3x10

Chins throughout workout

Notes:

• Got the day off work, so slept in until the Valkyrie’s alarm and got this knocked out before getting the kiddo up and taking them out for breakfast. Got those beef short ribs on the smoker for a post training meal. Going to be a good day.
• I cut out the chins during the warm up to meet my timeline. Honestly wasn’t feeling super strong coming into this workout, but performed well enough. Learning the new stuff in Tang Soo Do is most likely beating me up a little.
• Put the bar lower on my back today. Been a good habit of higher bar for the first workout and lower for the second. Also got the 5 sets on squats and press done.
• Keg carry weight was 213.5lbs yesterday.

EDIT: Doing my re-read of Punisher Max and just loved this panel

[T3hPwnisher]

Going to do the Nutritional SITREP early, because I just had my post training meal (delayed it to about 4 hours post training) and I know what I’m eating for dinner.

Had a brunch rather than a breakfast. 2 smoked beef chuck bone-in short ribs. This time, from a local butcher, rather than piedmontese. They were still absolutely incredible, deliciously fatty. Had this alongside 6 eggs, cooked in the tallow left behind from the ribs and covered in the drippings.

Dinner is going to be a turkey drumstick at our local pumpkin patch/apple orchid. It’s opening night, so I’ll be having LOTS of drumsticks soon.

Speaking of

[BethB]

@T3hPwnisher

Put the bar lower on my back today. Been a good habit of higher bar for the first workout and lower for the second.

Probably a stupid question, but what does this mean? I’m assuming this is for back loaded squats. (If not please correct me) If so, what is the difference in bar placement?

[T3hPwnisher]

@BethB Always happy to discuss. Zero need to assume: the video I posted is the complete and full workout I did: warts and all. You can see exactly the squat I’m speaking to.

Regarding bar placement: the higher up on your back, the longer the lever arm on the squat, which increases the difficulty of the movement. The further down your back, the shorter the lever arm, which means more weight can be moved. This is why powerlifters will tend to hold the bar low on their back, and why many federations actually have a rule regarding how low on your back you can place the squat.

I actually did a video way back in the day discussing how I set up for a low bar squat.

Low bar squat set-up

(14 years ago, Jesus Christ)

Here’s a photo that shows how technique can change as a result of bar placement as well

The high bar requires a more upright posture, whereas low bar has more of a bend to it.

High bar tends to be better suited for people interested in olympic weightlifting as well, as it mimics the torso position of catching the clean and coming out of the bottom of the snatch.

In my specific case, I have the mutant ability to have the bar STUPIDLY low on my back, due to my short torso, long arms, and the fact I’ve dislocated my right shoulder 6 times, endured many subluxations, and tore the labrum in it. So I have to exercise discipline to NOT do that, as it can place some stress on my elbows over a prolonged period AND can shift emphasis off of my quads and place it more into my lower back and hamstrings.

There’s more to bloviate on, but that should be a good primer, haha.

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PM WORKOUT (1400)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 2, Workout 6

EMOM Stone of Steel over Bar

EMOM Stone of Steel over bar

• 160+lb stone, 50” bar
• Pattern was 2x4, 1x3, repeat

Notes:

• Honestly wasn’t feeling this today, but after mowing the lawn and doing some other yardwork for 2 hours, I felt warmed up enough.
• This was a solid conditioning effort. Once again, more reps is getting me better technique. Along with getting my hands over the top of the stone, I did a better job popping up on my toes and getting decent extension on the stone. Felt it actually clearing the bar, vs rolling over it.
• Lower back was a little stiff coming into this. I’m sore in general. Trying to keep the nutrition going, but Mass Protocol definitely hits different.
• Already did my keg carry. Yesterday was 215, today was 216

Operation MILO Nutritional SITREP

Breakfast was a standard weekend affair of 2 omelets with 3 eggs, tallow, a combination of smoked chicken breast and pulled pork and some swiss cheese, topped with ghee, alongside 4 slices of beef bacon and a cut up piedmontese grassfed hot dog. For dinner, we’re going to a wedding, so not really sure what I’ll be eating, but I’m throwing a ketobrick in the truck, and if I’m starving, I’ll eat that at the end of the night.

[BethB]

Very much appreciated.

[T3hPwnisher]

@BethB Anytime!

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Ended up having the Ketobrick before the wedding yesterday, which was the right call. No meal: just heavy Hors d’oeuvres. It WAS a really clutch charcuterie spread, and I did partake of some meats and cheese to get in some more protein, but I’m glad I didn’t have to recreate this scene from “Back to School” to get in a meal

Back to School - Sandwich scene

The Ketobrick was the chocolate peanutbutter cup flavor. It truth, there was very little peanut butter flavor: it reminded me more of eating a chocolate easter bunny (the solid ones, not the hollow ones). That’s not a bad thing, it was quite a treat and unexpected, but if I was really wanting peanut butter vibes, it didn’t scratch that itch.

This was my first non-tallow based one as well. Technically not carnivore, taking in some plants stuff and more fiber than I’m used to, but my metabolic flexibility is better.

Also, I ate this in between the walk from the car to the hotel where the wedding was being held, which was most likely a speed eating record for 1000 calories.

[MM_CK]

on the squat sets here you have the bar pretty low on your back, are you still able to dump the bar in that position?

[T3hPwnisher]

@MM_CK I never plan for failure, so I couldn’t tell you. That said, gravity tends to have a say in the matter, and I am quite confident that, if something were to happen, the bar would manage to find the floor, haha.

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AM WORKOUT (1000)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week 3, Workout 1

TACTICAL BARBELL MASS PROTOCOL GREY MAN: Cycle 2, Week 3, Workout 1

MAIN CLUSTER

Buffalo Bar Squat (higher bar)
4x3x340

Axle strict press from rack
4x3x163

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x8x70s

DB rows
4x8x125

GHRs
4x8x50lb vest

ASSISTANCE

GHR sit up
3x10

Chins throughout workout

Notes:

• Have the day off for Labor day, so slept in with the Valkyrie, fasted through breakfast while we went for a donut run, and got this done when I got home. It was nice to have a few more hours to let my hips and knees warm up.
• Triples week is always nice. Goes by fast and I feel strong. I had the bar really high up on the squats and still felt solid. Elbows appreciated it.
• Didn’t do the chins between warm ups sets, to make the workout go faster, so I could get back with the family.
• Yesterday’s keg carry was 217.5. It’s been raining a ton, so I’ll see what carry conditions are like later today.

[T3hPwnisher]

Operation MILO Nutritional SITREP

Fasted through breakfast, got Texas Roadhouse to go for lunch. 2 sidekicks of ribs, no sauce, alongside 5 scrambled eggs and some leftover pulled pork, slathered with beef tallow and salt.

Dinner was 3 sunnysideup eggs and a lot of kalua pig. It’s awesome being married to someone from Maui. I included some leftovers with my breakfast for this week. Be eating a lot of pork this week, as we have this, pork and beef meatballs, ham, and then Friday Valkyrie and I are going to a livefire whole hog feed (second year in a row). Good enough for Vikings, good enough for me

[T3hPwnisher]

AM WORKOUT (0510 wake up via Valkyrie’s alarm)

TACTICAL BARBELL MASS PROTOCOL GREY MAN

Operation MILO Cycle 2, Week, 3, Workout 2

“ROW ROW ROW YOUR BLOAT”

21 minute recovery row

Notes:

• Had a rough time sleeping last night. Was overheating and felt like I had some heart burn. Curious if all the pork is reacting poorly. I suppose this week will be an experiment in that.
• My joints feel awesome though. Inflammation is reduced, and this recovery row really hit the spot.
• We’ve been doing a little extra Tang Soo Do practice at home these past few nights, learning our new hyungs. We have a tournament in mid-October we want to be prepared for. We’ll have a legit class tonight.
• Keg carry yesterday was 218.5lbs.

[T3hPwnisher]

Operation MILO Nutritional SITREP

Breakfast was 15.25 ounces of grassfed New Zealand lamb leg alongside 3 ounces of kalua pig, with 3 whole eggs and 5 whites cooked in tallow, and beef liver. No photos of dinner, but it was the same composition of eggs alongside some meatballs made with a combination of ground pork and 93% lean grassfed piedmontese beef.