I have also found that cutting out processed food and grains helps my entire body.
1 million percent this. It’s exactly what I mean about chronic inflammation. When I cut out the processed foods, my body dropped about 35lbs of inflammation. It was nuts. I’ll also echo the foam rolling and stretching train. I was about ready to voluntarily amputate my knee from how much pain it would cause me just driving to work, and a few months of dedicated rolling and stretching has reversed course significantly.
@Friedrich Much appreciated dude! I’m definitely in a fluffier state, but I’m appreciating the strength that is coming with it. But holy f**k these are hard weeks of training: I’m excited for my cruise and a focus on strongman when I return.
I didn’t take any slight at all. As I said: it was very much appreciated. I’m just being honest in my assessment of myself. I’ve had razor abs before. I don’t have them right now. I was also much weaker when I was that defined, and I’m stronger now. Comes with the territory.
Breakfast was 18oz of air fried beef rib fingers alongside 3 whole eggs and 5 whites and some beef liver. Dinner was my typical full rack of ribs and brisket, along with a small portion of butter.
I’ve never seen these, but I’m intrigued. Where do you pick these up?
I’ve recently been using Original Strength because Dan John kept referring to it and he gives such great advice. It was developed by a guy named Tim Anderson. Rather than “stretching”, it’s focused on a few basic human movements - nods, rocking, rolling, criss-crossing, getting down and up, etc… It’s easy, “tonic-like”, but definitely effective for overall recovery and wellbeing. I suggest checking this out: Pressing Reset: Original Strength Reloaded.
They’re absolutely delicious. One of my favorite things to eat, and really inexpensive, since they don’t seem to be a preferred cut. Perfectly keto, almost 1:1 fat to protein ratio by gram. My grocery store carries them in the meat department.
For those not in the know, 30 reps of floor to overhead (supposed to be a jerk technically) with 135lbs. It’s 136 with the axle.
Time was 4:25. Used to be able to get this in sub 3. Used to also be over 200lbs. “The ghost of what I was/keeps getting in the way”
Truthfully, I’m ecstatic about the outcome here. Last time I tried this, the cleans were a trainwreck (hence why I’m wearing my tacky shirt) and I had no pressing strength to speak of. This time, didn’t miss a single clean, and because my knee is still buggy I strict pressed a lot of the reps, which was awesome.
Also, this definitely isn’t one of the recommended workouts for Specificity conditioning, but I wanted to do this, and that’s a pretty good sign for me. Also got that cool copper taste in my mouth, which I’ve had explained to me is something about blood oxygenation creating the taste of blood in the mouth during periods of intense training…I’m a political scientist, what the hell do I know.
Walked away without new injuries, which is always a plus. I was like a stuffed sausage wearing a shirt underneath the grip shirt with the soft belt under the hard belt. Definitely growing outward. Leaning into this growth phase well. I honestly love gaining because of how simple it is. Train hard, feed the machine, repeat. It’s so purposeful.
We were woke up at about 0500 this morning, but the pup went back to sleep and I got about another 90 minutes of sleep. That was pretty awesome. Fasted through breakfast and had lunch out with the family. Will log nutrition later.
Fasted through breakfast. Lunch was 6 burger patties with butter at Culver’s, out with the family. Dinner was 3 whole eggs, 5 whites, and more leftover kalua pig. It was an 8.5lb pork shoulder and I have very much enjoyed working my way through it.
We had a brunch with Santa today. Prime rib, eggs with cheese, bacon, sausage and pork tenderloin. I had 2 plates like that and one of just prime rib and tenderloin. Was feeling VERY satiated after that, so dinner was just 1lb of chuck steak, sous vide and then seared in case iron.
We’re in a “minimum manning” state at work, so I took today off. Slept in, got the first part of the workout done while Valkyrie took her shower/got ready, then paused, got the kiddo ready for kid’s club, dropped the dog off at day care, and resumed the rest of the workout. Also put ribs on the smoker for a post workout brunch.
I was really on the clock for the first block of the workout due to the above circumstances, which is for the best, because left to my own devices I would have spent more time feeling sorry for myself. This was absolutely brutal. As is usually the case on the third week of Bravo with the SSB, it’s my back that is the limiting factor rather than my legs. 335 MAY be in the cards for the final workout, but it’s going to be a Herculean effort.
1 minute rest on all squats, 60-90-120 on the press, 1 minute rest for the incline and dips.
Pec is feeling in a good way. Still not 100%, but strong and stable. Next week is my cruise/bridge week, and then I’ll run at least 1 Operator phase where there will be no flat benching for 6 weeks, which should mean even more time to heal.
Weighed in at 86.2kg. Highest of the gaining block so far. Context was a LITTLE different, as there was no carb up meal last night and this was after the second workout, but I was still completely fasted with minimal fluids. And with the cruise coming up, I’m excited about being a big boy when this is all done. That said, with the new year upon my return, I’m contemplating 12 weeks of Operator to get me leaner and meaner before the next phase. I need to get in a little more running as well, as we have our 10 mile run in April, and it’ll be interesting to see how my knee does. I need to treat myself to some new running shoes as well.
I noticed during Grace on Saturday that my lockouts were really clean, behind my head and strong. My cleans were also very snappy. I had a few reasons to attribute to this, but realized what it really was. I’ve been working out alongside the Valkyrie while she does the ABF, specifically the clean and press workouts, so that it’s “I go-you go” as far as rest times go. What this has done for me is give me a recovery workout and an opportunity to drill technique without accumulating fatigue. I noticed how sharp my lockouts were on the KB press, and realized it was EXACTLY how it felt on Grace. Really cool side benefit.
Had a post training brunch around 1045. 2 smoked beef short ribs and 6 whole eggs, cooked in the tallow rendered by the ribs. These were my best ribs yet: really getting a hang on the cook.
For dinner, we completed a Christmas tradition of eating fast food and looking at holiday lights. We specifically pick Culver’s, where I got 5 beef patties topped with some butter.
Only had to come in for a few hours today, so slept in, got up at the Valkyrie’s alarm, got in the hardest part of the workout and chased it with the easiest part. Got the kiddo ready, fasted through breakfast, threw a rib on the smoker and got to work. Came back home and finished up the rest of the workout while the rest of the meal cooked. Ate it and went on a 90 minute weighted vest walk: excellent training day.
Slight reduction in capability on the mat pulls, but I’m technically 6 days rested instead of 7. Small ache in my left glute during warm-ups, so I’m not 100%, but I felt plenty strong. I’m also getting large enough that my belt is fitting quite snugly, which could actually be impacting my positioning. I’m also pulling at the rep range now where small issues in the start of the set have exponential impacts.
DB rows felt amazing. The heavy weight and lower reps really allowed me to hammer the parts of the back I wanted.
I purchased a Rouge 150lb sandbag, to be delivered. I have a 150lb sandbag in my upcoming competition as part of a medley. I own an Ironmind sandbag already, it’s in my garage, and I contemplated carrying it down into my basement so I could train it in the early morning without waking up the neighborhood, and then decided to just treat myself to another sandbag. I can build this one IN the basement and have it live there. And the newer style sandbags are quite nice compared to the old style Ironmind bags. New training avenues to follow.
I’m technically going to have another meal today, but in truth I’m not sure how much of it I’m going to eat. I’ve been feasting so much that I’m really just “over” food at this point, just in time for Christmas and my cruise. Going to make New Years that much easier to lean into. Still, today, I finished off my ribs, along with some wings I had in my freezer and 3 whole eggs and 5 whites, which I JUST realized I could mix together to make a really large sunny side ups eggs, which is probably how I will do it form now on.
I’ve definitely nailed the ribs. This one was the best yet. Profanely delicious. The wings were dry brined, then sprayed with duck fat and covered with greek seasoning. They were a touch too salty. Next time, if I dry brine, I’ll use a seasoning without salt in it.
Only had to come in for a few hours today, so slept in, got up at the Valkyrie’s alarm, got in the hardest part of the workout and chased it with the easiest part. Got the kiddo ready, fasted through breakfast, threw a rib on the smoker and got to work. Came back home and finished up the rest of the workout while the rest of the meal cooked. Ate it and went on a 90 minute weighted vest walk: excellent training day.
Slight reduction in capability on the mat pulls, but I’m technically 6 days rested instead of 7. Small ache in my left glute during warm-ups, so I’m not 100%, but I felt plenty strong. I’m also getting large enough that my belt is fitting quite snugly, which could actually be impacting my positioning. I’m also pulling at the rep range now where small issues in the start of the set have exponential impacts.
DB rows felt amazing. The heavy weight and lower reps really allowed me to hammer the parts of the back I wanted.
I purchased a Rouge 150lb sandbag, to be delivered. I have a 150lb sandbag in my upcoming competition as part of a medley. I own an Ironmind sandbag already, it’s in my garage, and I contemplated carrying it down into my basement so I could train it in the early morning without waking up the neighborhood, and then decided to just treat myself to another sandbag. I can build this one IN the basement and have it live there. And the newer style sandbags are quite nice compared to the old style Ironmind bags. New training avenues to follow.
Nutrition Recap
I’m technically going to have another meal today, but in truth I’m not sure how much of it I’m going to eat. I’ve been feasting so much that I’m really just “over” food at this point, just in time for Christmas and my cruise. Going to make New Years that much easier to lean into. Still, today, I finished off my ribs, along with some wings I had in my freezer and 3 whole eggs and 5 whites, which I JUST realized I could mix together to make a really large sunny side ups eggs, which is probably how I will do it form now on.
I’ve definitely nailed the ribs. This one was the best yet. Profanely delicious. The wings were dry brined, then sprayed with duck fat and covered with greek seasoning. They were a touch too salty. Next time, if I dry brine, I’ll use a seasoning without salt in it.
Small break from logging as part of the holidays. I actually got in a Reset 20s rower workout on Christmas eve as well.
On the night of the 23rd, I did something in my sleep that resulted in me pulling a muscle in my right oblique. Getting old is fun. But for this workout, on the final warm-up set of the squat, I tweaked the holy bejesus out of it walking the weight out. I made a deal with myself that I would try out the first workset of squats, and if it hurt, I’d shut down the workout. It turns out I only experience pain in transitory movements. Like putting ON the belt hurts, loading the weight plates hurts, bending over to put on shoes hurts, but the actually lifting feels fine. So I made it through the whole workout, which was awesome, because those squats were a big victory for me.
Rested 90-105-120 seconds on the squats, 1 minute on the lever belt, sub 2s on the press, 90-120-120 on the incline, and 60-90-120 on the dips.
On the axle strict press, I avoided pushing myself too hard, as those movements were a little wonky on the oblique, due to the stabilization required.
My one man war on my gallbladder Monday and Tuesday went about as expected, and I got pretty burnt out on eating big. I’ve enjoyed myself over the holidays, and had some of the Valkyrie’s wonderful peppermint cheesecake on Christmas eve, along with prodigious amounts of ham and some deviled eggs, but quantity is not nearly as it’s been these past 8 weeks. Also haven’t been able to get in morning weigh ins. Cruise is next week, and then we get to Operator and become a strongman again.
I MAY be stupid and try to get in the final workout tomorrow, but realistically I’m thinking of just doing a jillion chin ups and calling it good.
Valkyrie completed ABF. Got in the 30 ABCs on Monday and the 100 clean and presses today. Super proud of her, especially since the first question out of her mouth when it was done was “What do we do next?”
