No, I haven’t. I just searched for it and think I stumbled across your review of it back in 2017. I’d love to get a hard copy, but that looks pricey so I might have to settle for the $10 Kindle version.
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Yeah, sadly it’s been out of print for a while. But the kindle read is still wonderful.
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Nutrition Recap
Black coffee for breakfast. Had a bit more than usual today: I made a pot of coffee at work before realizing most of our coffee drinkers were out for the day, so I took on their burden. For dinner, I sous vided some pork chops and seared/butter based them in the cast iron pan. I had 2 for myself, and some leftovers from the Valkyrie. Paired with 3 whole eggs and 5 whites.
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I really enjoyed the conversation between you, Pwn, and @Frank_C. Just skimming along, I learn so much.
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Alright big man, can you link me this e book pretty please
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@EmilyQ Glad to have you along! It’s the real value with the training logs: the shared insights.
@ChongLordUno Good to see you again brother! I sent you a direct copy of it.
AM WORKOUT (0359 natural wake up)
TACTICAL BARBELL OPERATOR Week 5, Workout 3
MAIN WORK
SSB Front Squat
3x5x260
ALTERNATE w/
Axle strict press from rack
2x5x183
4x183
(2) Texas Deadlift Bar Mat Pulls
16x425
ASSISTANCE
Reverse hyper/standing ab wheel/band pull apart circuit
3x15x360/3x10/3x33
Axle curls
66 unbroken
Band pushdowns
66
Notes:
- I continue to legitimately look forward to this training day, primarily because of how low volume it is. It’s like my reward for Monday and Friday. Only having to do 3 sets of the squats and press and 1 big deadlift set is so much more tolerable.
- I came in feeling weak, yet performed very strong. Squats were buttery smooth, and the presses were stronger than Monday, despite biffing on the final set. That was more a technique issue, as the first 2 sets I was able to get through without pause. In general, felt light headed and low energy, but each time I stepped up, I performed well.
- Trend continued with the deadlifts. Had to talk myself through it, but once the bar started moving I found my groove. Shaved off a rep from last week, but this is still an awesome performance. In general, I’m feeling strong again, as 16 reps of 425 doesn’t feel so far away from my effort of 495 for 15 that I pulled YEARS ago at a much higher bodyweight. I’m finding a decent balance between size, strength, and sustainability. And I managed to not blow out my hip again.
- You can see how fried I am after the deadlift set, so some light assistance work to closeout was perfect.
- Weighed in at 83.8 this morning. Down half a kilo from last week, and yesterday’s weigh in was also a half kilo down from last week’s Tuesday weigh in, so the trend is consistent. Gradual, sustainable, and no suffering: I dig this. Also got a 1:18 hold.
- Tang Soo Do was moderate activity last night, but once again my head instructor commented on how my movement is “night and day” different compared to just a few months ago. He’s really excited for how my physical therapy has transferred to improved performance. I’m excited that he’s excited. We have the long class tonight, and then we’re taking a break on Thursday.
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Nutrition Recap
Breakfast was 13oz of airfried grassfed lamb leg with some beef liver, 3 whole eggs and 5 whites. Dinner was a leftovers night, with the same assortment of eggs, 2 pork ribs, some chuck steak, a piece of pork chop and some piedmontese 93% lean taco meat. There’s also a hunk of meatloaf on that plate, but I ended up not eating it. I reached satiety before I got to it, and stopped. Which seems to be the trend for this phase of training, whereas when gaining I tend to align closer to the clean plate club.
There’s some smoked paprika on the eggs too. I buy some to try out. Don’t really care for it in that context.
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AM WORKOUT (0355 wake up via alarm)
TACTICAL BARBELL OPERATOR Week 5, Workout 4
“RUCKED UP BEYOND ALL RECOGNITION”
Notes:
- Just gonna narrate this. Short story is the treadmill broke after 3.57 miles, at a pace of 3.5mph, incline 4.5, wearing a 45lb vest. The back right bolt dislodged and is currently MIA, so there’s no tension in the belt. It’s still under warranty, so I’m going to call that in and hope for the best. It’s the Valkyrie’s treadmill, so I feel sheepish that I broke it. Got in a decent ruck still, but not as far as I like to on this training day.
- Weighed 82.5kg this morning post ruck, which I’m not able to get a consistent compare to last week due to the deviance here. But still weighing light. I could technically make the 181s at this rate.
- No timed hold last night due to schedule, but the 90 minute TSD class went well.
- I’m not sure where else to post this, but it’s fascinating watching the “rats on a sinking ship” effect with Peter Attia and David Protein, among other online entities.
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Please explain. If you don’t mind.
The Epstein files showed correspondence between Epstein and Attia, and as a result he’s been distancing himself from companies he’s involved in. And it’s a bit of 7 degrees of separation, as many other individuals have been associated with Attia.
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Ahhh. Gotcha. Haven’t been following the news much as of late. Thanks for the update.
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For sure. It’s invaded my little corner of the internet. I wasn’t a big fan of the David bar idea, so I was kinda rooting against it, haha.
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Never heard of it. Just looked it up. Too much crap in it, so I wouldn’t have tried it anyway. 
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Yeah, Brad Kearns opened my eyes to the idea that a “protein snack” makes no sense.
Protein isn’t a preferred energy substrate. The body doesn’t want to use it for energy, and it has to undergo a metabolically taxing process to do so. It’s function is to be used to build muscle and support other metabolic processes in the body.
What’s the function of a snack? It’s to provide us energy in an “energy crisis” situation. Basically, we’re between meals, out of energy, and need something to get us to the next meal. Kinda the whole “the function of a pistol is to let you fight your way back to your rifle” mentality.
Now, I’ll already cop to the reality that most grown ups don’t actually NEED a snack. Snacks tend to be emotional events rather than physiological. Children make a little more sense: they often lack the stomach space to actually eat enough VOLUME of food to support the energy demands that come with being so active AND in a state of growth, so we keep them fueled between meals. But some adults may actually be in need of a snack: they’re athletes training multiple times a day and need to fuel before the next workout, or they’re taking on a hard physical day and burning through energy.
But in THOSE cases, we need a snack of ENERGY. Fats and/or carbs, with protein being an afterthought. Trail mix is a classic example of such a snack, or just some classic fruit, nuts, etc. A protein bar, boasting about how it has the most protein per calorie is the complete opposite of what anyone NEEDS in a snack situation. “Protein on the go” makes no sense. We don’t NEED protein on the go: we can get in our protein when we can finally sit down.
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It’s because I want a snack due to my stomach growling. I can say that Tuesday was the first time in a long, long time where I actually felt like I needed fuel (carbs). Most of the time I’m just addressing that stupid blood sugar related stomach rumbling so I opt for the protein to shut it up without derailing my weight loss goal. I think this applies to most Americans.
…or they’re completely deficient in some micronutrient due to eating less-than-healthy food. In that case, eat the trail mix (just finished a lesson on micronutrients with my freshman Health class).
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I agree here.
Personally I’ve gotten to a point where I don’t eat prepackaged food anyway. I’m not saying I never do, but as a general rule I don’t. So if I’m carrying a snack around it is, by nature, something that doesn’t need to be refrigerated. So your basic fruit or mixed nuts or something of that variety. Although I’ve been trying to slow down on the mixed nuts. That are made with seed oil and I’m trying to reduce that as much as possible. Thinking about buying raw nuts and roasting my own but that sounds time consuming. Lol.
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…or they’re completely deficient in some micronutrient due to eating less-than-healthy food. In that case, eat the trail mix (just finished a lesson on micronutrients with my freshman Health class).
Yup. We don’t hunger for energy: we hunger for nutrients, to include protein. It’s one of the reasons we have obesity: people feel hunger, and they eat high energy/low nutrient food. It means you gotta eat a LOT of it to satiate the hunger.
But, in turn, this is when it’s helpful to understand that hunger is NOT a crisis event. There are a few solutions, one of which is to let it happen, another is to address the reason behind the hunger (we are either lacking in nutrients OR we spiked our blood sugar too hard with our previous meal and are experiencing the crash). Another would be something like coffee.
Now, don’t get me wrong: I dig the idea of protein leveraging. But companies are just preying on folks jumping aboard the “high protein” bandwagon.
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Thinking about buying raw nuts and roasting my own but that sounds time consuming. Lol.
If it’s any consolation, Dr. Bill Schindler in his book “Eat Like A Human” states that roasting nuts hasn’t shown much effect on reducing tannins/lectins/phytic acid in nuts, so consuming them raw is probably just as effective.
For packaged food, I like Keto Bricks from Robert Sikes, and I’ll pack a bag of biltong, but in both cases it’s pretty much only if I’m flying all day and don’t want to buy a meal at the airport.
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I would roast them for the flavor. I like them roasted and salted.
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I was trying to give you an out for the sake of laziness, haha.
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