No worry at all: just an assumption.
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Nutrition Recap
Breakfast was 14oz of corned beef ādrowned endsā with 1/4 cup of cubed ham, 3 whole eggs and 5 whites, topped with cheese and sour cream.
Dinner was a leftovers night of burgers patties, corned beef, 3 whole eggs and 5 whites.
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AM WORKOUT (0430 wake up via alarm)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 8, Workout 4
Prowler āsprintsā
- 4 rounds of high handle sprints w/90lbs loaded on prowler
Notes:
- Stuck with the plan of actually doing this today. I train in a parking lot closeby my house away from residentials, so that Iām not waking up the world with the sound of metal on asphalt (btw: when itās dark out, you can actually see the sparks fly off the prowler). I walked the distance Iām pushing, and itās 110 steps for me (my normal stride, not toe to toe). A fresh āsprintā took about 48 seconds, where I was able to move quick for the first 5/8s of the length or so and then have to resort more to slogging it out at the end. Thatās not QUITE the same training effect as an actual traditional sprint, but I feel like it will have some value in prepping for a strongman tractor pull event.
- Rested 4 minutes for the first 3 rounds and 5 minutes for the final. 6 minutes per round would have been more appropriate, employing a 6:1 rest to work ratio, but first time out and wanted to keep honest on time.
- In the future, I intend to use the harness to actually develop the skillset necessary for the event, but for now Iām just trying to rebuild my prowler conditioning in general, because I was definitely feeling the effects of the prowler between rounds, and after the final round I contracted some prowler flu, and when I got back home to put stuff away my legs were like jello.
- The biggest win of this all was meeting intent. I struggled with sprint work in the past because of āopportunity costsā. I couldnāt cope with the idea of spending 30+ minutes of training time to get in 4 minutes of actual training, and Iād always turn these into endurance workouts instead and just miss the point entirely. I kept the weight light enough that I could sprint, despite the blow to my ego only seeing a 45 per side. I kept the rest times long enough that I could recover, instead of trying to force myself to perform while I was gassed. Once again, appreciation to Tactical Barbell here, because every workout has a purpose, instead of every workout trying to be all things at once.
- I will also note that getting to sleep an extra half hour was glorious.
- Tang Soo Do last night was the 90 minute class and a decent enough workout. Since itās the wildcard week, we went through a wide range of material. Tonightās class is 60 minutes.
- Weighed 82.6kg this morning. Was looking over my past 8 weeks of weigh ins and this week is trending very similarly to week 1. Been a fascinating experiment.
- This showed up in my facebook feed this morning
- Iāll be attending that brief. Iām trying to not get too excited, but a boxing match has been on my bucket list since I was in high school. If my schedule can support this, that would be awesome, and Tactical Barbell would be easy to make it all work.
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This is one of the places a training partner can actually help. Back when I ran, our sprinting sessions were 90% BSing, just to kill the time (and get long enough rests). The competition helped too since āsprinting too fastā is almost never a problem.
Not that I think youāll find a competitive prowler-sprinter partner at 5 in the morning. Just saying.
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Not that I think youāll find a competitive prowler-sprinter partner at 5 in the morning
Yup. One of the many things that hold me back from that. But even then, a training partner wouldnāt have helped with those issues back then. That was more a manifestation of the illness I was dealing with. I would have just run the training partner into the ground with me or divorced myself from the relationship.
My relationship with training has really taken a turn for the positive these past few years.
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Nutrition Recap
Fasted through breakfast. Did a Korean Night, with kimbap, galbi flanken ribs and galbi spam, and then created a DMZ of non-marinaded spam for some non-marinaded ribs, since the kiddo has a bland palate. I made a beef shake for myself as well, so that I could let the family have a crack at the ribs, but still ended up having 4 of them on my own alongside a piece of spam and kimbap.
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AM WORKOUT (0359 natural wake up)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 8, Workout 5
MAIN CLUSTER
Buffalo Bar Squat
4x6x360
Axle strict press from rack
4x6x168 (1 rep PR from previous workout)
SUPPLEMENTAL CLUSTER
(3) DB incline bench
2x10x80s
9x80
9+2x80
DB row
4x10x140
GHR
4x10x60
ASSISTANCE
GHR sit up
30
Notes:
- Another Friday workout, another Friday where I need the carrot dangled in front of me to get moving. I actually do imagine part of this training ennui is a result of my recomp vs gaining strategy. When the food is high, the compulsion to get out there and make it work is greater, whereas, even though Iām seeing results in the weight room and through my physique, I donāt āfeelā like Iām building Psychology is weird. But I got up a minute before my alarm, so that was good.
- The first set of squats I really felt like I was sitting back into the rep vs down, specifically on my way up from the hole. Just better balance in general.
- Was good to get all the sets of strict presses. I imagine there was a downstream effect on the incline bench as a result, but I still matched total reps from the previous week there.
- Tang Soo Do last night was a mixed bag of drills. Not a challenging workout, but with the humidity here it was still plenty sweaty, which may explain my weigh inā¦
- 81.9kg on the scale. Lightest Iāve been in a while, and I had a giant meal last night. Granted, it was my only meal, which has really just made this whole process sustainable. I enjoy being able to feast like that. But I also imagine Iām seeing the effects of humidity and sweat, because I was also plenty exhausted training in the garage this morning. Once I rotate the buffalo bar out, it will be back to shirtless training, which will save on some laundry.
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I know this is a typo because I can see the shank on your plate, but if thereās anyone out there who I thought might take the Poundstone chicken shake idea and kick it up a notchā¦
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Hah! Go auto-correct. In truth, I think beef would do much better than chicken in that regard.
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Just had a brainstorm that I want to log.
I really like Dan Johnās Armor Building Formula. The kettlebell and the barbell variant both. Both variants focus on pressing overhead, cleaning, and front squatting.
Well how about this to contrast it
From Pavelās āBeyond Bodybuildingā, and itās been on my bucket list of programs ever since I read about it back in 2005.
Now youāve got horizontal pressing and hinging. And yeah: there was a hinge with the cleans before, so it wasnāt neglected, but now itās heavy.
I think this has some wheels.
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I had an instant sensation of nostalgia just from seeing the formatting in that screencapture before I realized itās from Beyond Bodybuilding, haha. Itās awesome youāre still pulling things from it. I have a bench press program from that book recently saved as something to do one day.
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I love these. If youāre ever interested in the same movements but on slightly different KB programs, Iād recommend Dry Fighting Weight and especially Iron Cardio. The latter is great because it gives more of a template and approach while allowing for personal variations. I just did one of them today.
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@PowPowPunishment That book literally changed my life. Itās amazing to say that without hyperbole, haha. And, of course, I had to spend some time detoxing from the Pavel koolaid, but it was still a net positive.
@antiquity Iāve heard good things about DFW. Same with the The Giant. So many good resources out there.
Nutrition Recap
Breakfast was a mixed bag of drowned ends, tuna and ham, alongside 3 whole eggs and 5 whites. Dinner was a repeat of last Friday: 6 ribs and a bunch of brisket. I am loving that combo: it settles in my guts a lot better than a full rack of ribs.
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PM WORKOUT (1500)
TACTICAL BARBELL MASS PROTCOL GREY MAN Week 8, Workout 6
3 rounds of 1 minute stone of steel loading
- 160lb stone
- 2 minutes rest between rounds
Notes:
- This was equal parts equipment testing and re-introduction to stones for me. For the most part the equipment worked. Needs a few more screws and a better method to keep it from sliding on the arms, but it held up and it feels much better to load this onto the platform vs over bar. A few more tweaks and this will really be solid.
- Felt strong on the technique. SI joint was playing nice.
Nutrition Recap
Breakfast was 2 omelets with 3 eggs, stuffed with leftover corned beef, swiss and grassfed butter (some sauerkraut and I woulda had a rueban). Topped it with full fat skyr, alongside 1 strip of pork bacon, 3 strips of beef bacon, and a grassfed beef hotdog.
Dinner was steak night. Cooked up a 2lb london broil for me and the kiddo to split, alongside 3 whole eggs and 5 whites and some smoked herring filets to create a low cost surf and turf.
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Iām clearly a little behind on your posts, that being said, your food posts are brutal to see while Iām out on this ship getting the Navy standard food options. Legit food porn.
Are you purely carnivore?
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I noticed it moving and tipping just a little but otherwise looked solid enough, have you worked out a way to secure it ?
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@taylortooswift Hopefully yaāll get some stick ice cream soon! These days, I eat one non-carnivore meal a week (just had it now actually). Typically Sunday nights, whole family comes together and makes something. Itās been sourdough pizza these past few weeks, with some wonderful homemade dessert as well. But otherwise, when I eat, itās carnivore.
@simo74 Iāll find out if I have on the next go round, haha. Thankfully the contest isnāt until August.
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Oh thatās awesome. My dad was a vegetarian my entire life, had a heart attack and type 2 diabetes, went keto, and now is fully carnivore and off all his meds. Itās pretty wild.
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@taylortooswift So unfortunate he went through all of that, but itās awesome he found a way to get those results. I donāt think youāll find anyone that is carnivore ājust becauseā: there tends to always be a pretty extreme story to get there, which, in turn, tends to mean some pretty extreme outcomes. So happy to hear heās in good health!
AM WORKOUT (0400 wake up via alarm, benadryl coma)
TACTICAL BARBELL MASS PROTOCOL GREY MAN Week 9, Workout 1
MAIN CLUSTER
Buffalo bar squat
4x3x385
Axle strict press from rack
4x3x183
SUPPLEMENTAL CLUSTER
(3) Incline DB bench
4x8x85s
DB row
4x8x150
GHR
4x8x65
ASSISTANCE
GHR sit up
30
Notes:
- Did yardwork yesterday for 1.5 hours, and went for a walk in the evening while everyone ELSE was doing yardwork, and was feeling some allergies. Took 2 benadryl before bed and slept all the way through the night. Normally it doesnāt affect me like that, but Iām thinking the stuff we had was expired, as this was a new batch and VERY potent. You sleep long but not necessarily well on meds, and I woke up in a bit of a hangover, but was excited about triples week after eating the family meal last night and got after it.
- This is always my favorite week of the program, predictably because it has the fewest reps. That said, the warm-up of 335 on the squats felt much heavier than I expected, but then the working sets felt light. Funny that.
- First workout where all the presses went without an issue.
- Body is continuing to feel better. Really aggressively trying to get the SI joint to play nice, and it seems to be paying off.
- Opened up with 18 chins this morning. Got 18-18-17 all 7 days last week, now itās 3x18.
- Weighed 82.2kg this morning. Stupidly light. Had similar GI issues as last weekend, just to a lesser degree, so some of the weight loss is there, but I also think the goal of reverse dieting has paid off and my metabolism is humming along. I ate very well last night: 5 slices of homemade sourdough pizza (larger slices than usual) with lots of meaty toppings and then 4 homemade peanut butter cookies and 1 mini sourdough muffin, all with some raw honey.
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After my recent gut issues, I donāt even want to try a vegetable. I canāt blame them for anything, but they seem to just ferment in my stomach and cause bloating and usually other issues that affect everyone. Iām good with my bland foods and meat for now. I will say carrots make a great chip substitute for dipping when youāre still too proud to not eat it with a spoon (like we all want to do).
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