Nutrition recap
Breakfast was the same as yesterday. Did a leftovers night with pork tenderloin, 3 whole eggs and 5 whites.
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That pork looks perfect!! Most people would say itās underdone. I take mine off at 140f-145f and let it rest up a bit. Canāt stand overcooked meat.
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You got some Serious Bob Peoples Leverages! Love it.
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@s.gentz Thanks dude! I am very much the same way. Funny enough, this DID temp out at 170, but I didnāt let it rest very long. Was in a bit of a rush. The Valkyrie prefers it a bit more well done, and thankfully a few pieces turned out that way for her, but Iāve got no aversion to pink pork. A shame to let it dry out.
@wiseman83 Absolutely dude. Iāve said it many times: Iām basically a lab constructed conventional puller. Stupidly short upper torso, long limbs. Itās why my squatting looks like hot garbage, and Iām really not built for pressing either. Itās funny, I grew up a fat kid, but Iām very much ectomorphic in terms of leverages. It was more just environment that had me fatten up. Iām really not built for this lifting stuff, and in another life I would have been an ultra endurance athlete, as Iām not even particularly fast, but I can just do stuff for fāking forever, which is actually todayās training session.
AM WORKOUT (0355 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 1, Workout 4
āGO RUCK YOURSELFā
Treadmill walk w/45lb vest
- Speed: 3.5 mph
- Incline: 5.0
- Distance: 5 miles
- Time: 1hr 25min 45sec
Notes:
- Been a while since Iāve done a serious ruck. Went up 20lbs on the vest and 1 level on the incline, and I could feel it, because this sucked the entire time. Good to be able to get in some rucking again. Still a very tonic workout: came away from it feeling better than how I started.
- Weighed in at 83.9kg this morning: full kilo drop from yesterday, and 2.5kg drop from Tuesday. Definitely some wild fluctuations going on.
- We skipped TSD last night. Valkyrie was dealing with a bad headache all day, and a bunch of breakfalls didnāt seem like the cure for that.
- Keg carry yesterday was 265lbs. This marks a full 90lb increase from the start of the experiment. This was the hardest carry yet, which makes sense on the same day I did deadlift training. Weāll see what today brings. 100lbs is within reach.
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Nutrition Recap
Breakfast was the same as yesterday, minus the tsasziki sauce (Iāve used it all up). Dinner was another leftover night, with pork tenderloin, bacon, 3 eggs and 5 whites, with a little mixed in brisket.
My resting heart rate has dropped 5 beats, back to 39. It correlates with a reduction in food volume. I feel like this speaks to the thermogenic effect of food: the body will find some way to upregulate metabolism in the presence of the increased intake.
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Hey Pwn,
I wanten to share something and might appreciate your input.
I dropped from 137kg to 105kg over 1,5 years with plenty of pauzes and refeeds. I now started 531 bbb, but with the volume turned up even more: more main work on the bench, more on the assistance side and pushing the easier bbb sets harder, like 4x12, 1x15 instead of 5x10 on the 5s week. I feel way stronger in reps already, and my hunger exploded. I feel run down more by the training and need food to recover, as I planned on by your post about training for self destruction, eating for self preservation. But I am gaining weight and losing definition fast! Including the water and food-in-belly weight i jumped from 105,9 to 111.0 kg in 3 weeks. Would you advise easing up on the food more? Training harder? Just letting it be and cut down after this 6 week bulk?
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Definitely NOT this. It appears your goal for this training phase is to put on muscle. Remember: we donāt gain muscle from training: we gain muscle from RECOVERING from training. If you just keep slamming the training button, you never allow your body to enter a state of recovery.
Training is a CATABOLIC activity, while recovering is anabolic. If youāre not liking the physique results youāre getting, easing off and letting your body enter a recovery state can most likely get you where you want.
Slamming training and food is more a method for performance vs physique. In fact, it tends to come at the cost of physique. Bruce Randall and Hugh Cassidy are a great example of that.
AM WORKOUT (0400 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 1, Workout 5
MAIN WORK
SSB Squat
5x5x215
ALTERNATE w/
Axle strict press from rack
5x5x168
CONDITIONING
20 rounds EMOM
First 5 rounds: 15 swings w/24kg bell, 10 push ups, 5 chins, then reduce swings by 5 reps every 5 rounds
ASSISTANCE
GHR sit ups
3x10
Notes:
- I like what I did for the conditioning. Got me 150 swings, 200 push ups and 100 chins. I think Iāll try to get more swings on the back end through the program.
- Weighed in at 84.4kg.
- Keg carry yesterday was 266lbs.
- Tang Soo Do was pretty low activity yesterday, but got some good feedback on one-steps.
- Getting the puppy today. Schedule will be a little whacky.
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Ahhh Iām so jealous! I want a little tiny pug puppy!
Is your kiddo over the moon with excitement? Can you remind us how old they are? And also how old the boxer is. Still pretty puppyish, right? Or has time passed again and itās an adult already?
You know thereās a Pets thread, right? You have responsibilities as a member coach, you know. One of them is to post puppies in the appropriate thread for us all to oooh and ahhh over.
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@EmilyQ Itās fantastic times at the house right now. Our boxer (Toadette, to continue our mario theme) is slightly over a year old, but boxers tend to stay puppies for 3 years, so sheās having a blast. We introduced them to each other yesterday, and my wife summed it up the best, because our boxer reacted like āYou got me a puppy?!ā. Full on waggly meltdown.
Kiddo is loving it. Iāve actually strategically never mentioned my kidās age, or gender for that matter. Less so for their protection and more for the protection of anyone in internetland that would seek to use maliciously use that information. The Valkyrie made a comment the other day that I couldnāt refute. āI never feel like Iām in danger when youāre around. Iāve never felt threatened by anyone else. What I DO worry about is what youāll do to someone that DOES try to do me harm.ā Having the Punisher skull permanently branded on my body conveys a message, haha.
Itās been hard to get any decent photos of the little fella, because heās all over the place and constantly underfoot, but I snapped one of him exploring our yard and one when he fell asleep on my leg while he was helping me smoke some ribs.
PM WORKOUT (1430)
TACTICAL BARBELL OPERATOR Week 1, Workout 6
10 minute EMOM of sprawl onto bag, then bag over bar
Notes:
- 200+lb bag, 50ā bar
- Singles until the final round, then max reps over the bar.
- With the grappling comp in Dec, this seemed value added, and I was just in the mood for it. Wasnāt terribly challenging on the cardio: I can add more sprawls.
- Keg carry yesterday was 267.5, and today was 268.5.
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Nutrition Recap
Fasted until 1230 and did a full rack of beef back ribs on the smoker with 4 eggs. Dinner was some carne asada from a local Mexican place.
And one more good photo of the pup
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I completely understand! I have four children, and didnāt mention them at all in here until they were grown. Which took years.
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Adorable! I want a puppy now.
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Well done with the pup.
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Iāve shared very little about my family, kids and my wife. I just donāt feel comfy sharing those things in the web. Thatās prob. a reason why I donāt have active social media accounts either. Iāve considered putting some lifting vids at some point to my log, but even that feels as a leap.
Iām weirdly protective about my privacy in that way.
Good luck with the new pup! Doggos are awesome.
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I donāt think it is weird to be private or protective. I do think it is a shame that we have to think like that though.
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I think if your behavior is pure, then you donāt have to think like that.
@EmilyQ Itās tough for sure. Weāre all so proud of our offspring, furry and otherwise. But we keep them under wraps out of love.
@Friedrich Thanks!
@SepCalla I donāt think itās weird to be protective at all. There are some unbalanced people out there. Iāve had people legitimately wish death upon me and my family for my opinion on lifting weightsā¦like wtf? Haha. I try my best to be as polite as I can online to minimize these possibilities, but you still have to be cautious.
Today was a no-training day, per my typical Sunday. Walked the boxer for a slightly over 3 mile walk wearing a 20lb vest, had a light breakfast of 4 fried eggs and 3 strips of bacon, and then we did āpractice Thanksgivingā at 1400. I stuck with turkey: 2 drumsticks and all the skin off the bird, because no one else in the family cares for it. A few other bits and pieces as well. Wanted to snap a photo of the harvest bird, because I was proud of my work on that.
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Looks great Pwn, I wonder if a single turkey is more anabolic than 2 chickens.
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All I know is, I am not worried about a wild chicken, whereas I would give a wild turkey a second thought, haha. Plus, I get to pretend I am Conan when I eat turkey drumsticks
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Turkey sized bear or bear sized turkey?
Sorry, could not help myself. I lack impulse control.