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

Training Training Logs
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Thanks man! I am a lab built conventional puller: long arms and short torso. In turn, the olympic lifts are such a Frankenstein monster for me, haha.

Full concur on the auto reg portion of it. It’s another way to go about doing exactly that. Some folks can do it on instinct, some need percentages, some like RIR/RPE, etc. Hell, you can track it in my own training. “Elbow is flaring up: shift focus off pulling and emphasize squats. Ok, now knee is acting up: play up hip hinge and downplay knee flexion” Biggest issue is sticking with a program when it’s just not working. Once you can figure out how to call an audible on game day, you’re getting somewhere.

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I am the complete opposite, long torso and short arms. I’m okay for deadlift singles but rep work is very hard, and recovery takes long. I can recover from a heavy deadlift in 2 weeks. I could probably deadlift twice a week if intensity was ~80%.

Awesome that you record all that. I usually just record my top sets to refer back to if I need to!

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That was brutal to watch, dayum. Loved the drunken sailor bit at the end as well, that looked like fun times.

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Thanks man! That’s one of those things I bring up whenever someone likes to say they “go to failure EVERY set”.

You ever walk BACKWARDS when trying to walk forward after a set? And then you STILL did another set? No. Haha.

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Words of truth, in a way programs aren’t exactly ideal in this sense as it closes you into a system that doesn’t accept any new inputs.

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And this speaks to the consequence of our own isolation. Lifting ISN’T a solo activity: it SHOULD have outside observers and coaches. A program is just a framework: from there, adjustments are made based on the human element. Today says 80% for 10x3, but we biffed our warm-ups and slept 2 hours. Coach sees this and makes it a conditioning day on the fly. But if we don’t have a coach or a lifting buddy, we just follow the program because “that’s what it says!”

I’m honestly excited about my upcoming diet and programming break, just for the chance to really dig into my instincts. I’m thinking programming structure for me is going to boil down to program for X amount-instincts for Y and then repeat.

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Absolutely. I feel as if the fact that we plug away in that way just because something is written really speaks to something about our psyches.

I remember from the first 531 book the I’m not doing jackshit template. I wouldn’t have been surprised if Forever had had an additional principle which would’ve been “don’t bury yourself” and talked about the scenario you just shared and said that would’ve been a suitable day to just do the main lift and go home. Or move the training day.

Maybe it already has. Time to read Forever again

Did you grab 2 hours on a whim or from my log haha?

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Jim has “don’t train/eat like an a-hole”, which sums it up well.

Totally coincidence on the 2 hours, haha. Been there though.

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Ended the day with a 40ish minute 80lb weighted vest walk through the neighborhood. Glad I could get that in.

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I’ll join! It might have to be 275 for me. I don’t think I could get 315 x 20 even if I took half an hour. Maybe I’m wrong though.

I think I want to do this Jan 2 when the gym is packed just to mark my space. Obviously I’ll be peeing on the weights too.

I also would have been worthless watching you Street Fighter 2 my dog; curiosity would take over completely.

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@TrainForPain 2 Jan would be an awesome time to start. No better way to kick off a new year. And man: if the owner was just standing there in awe of my martial prowess it’d be one thing, but instead she was just SO focused on explaining how it wasn’t her fault vs wrangling her dog. “I’m sorry the leash just slipped out of my hand and he got away from me I’m sorry he’s a sweet dog he won’t hurt you” etc etc.

Meanwhile, I’m yelling “HEY!” because anything else tends to get me in a fair bit of trouble legally, haha.

BUILDING THE MONOLITH Week 5, Workout 1

AM WORKOUT (0330 wake up via alarm, first time in a while)

100 chins

Crazy high box jumps
3x3

Axle clean and strict press away
5x131
5x151
5x171
18+7+5x131 (rest pause)

SSB Squats
5xBar
5x135
5x225
5x315
5x5x385

Band pull aparts
2x50

Dips
200, followed immediately by

85 lateral raises w/5lbs, followed immediately by 25 pushdowns

POST WORKOUT SHAKE

CONDITIONING

20 second on/10 seconds off bear complexes w/95lbs for 10 minutes

40 reverse hypers w/50lbs

THIRD BREAKFAST

40 minute walk with the dog (no weight vest)

Notes: I got my flu shot on Sunday and didn’t really think anything of it, but I actually do think I’m experiencing a bit of increased fatigue from it. First time I’ve slept until my alarm in quite a while. Still a solid training day. I’m adapting better to the SSB and relearning the movement, which is allowing some more weight to be moved. Still appreciating the approach I’ve come up with here. My box jumps keep getting higher. Making a point to focus on jumping higher vs tucking my hips more at the top.

Giant sets were jump-squat-chin-press until I ran out of jumps, then I ran out of chins and presses. When I got to the 5x5 squats, I kept them as just squats: they were hammering me enough that supersets didn’t seem smart. Rest paused the dips to 200, got the lateral raises done.

That conditioning workout was a solid ball buster. Last week I took it easy with 8 rounds, break, 8 rounds. This time, I just pushed it all the way through for 20 rounds. Hit me hard. But what’s also crazy is I experience a similar level of fatigue with my burpees over bar, so that shows how solid that is as well.

Just wanted to log a funny aside from yesterday: work ran late, kid had gymnastics, Ms and I were doing a baton pass. She took the kid to gymnastics, I raced home to change out of my work clothes so I could go pick up the kid from gymnastics. I still have to have “dinner” at some point, so as soon as I get in the house, I rip open the fridge door and throw a chicken breast tenderloin into my mouth and just choke it down as I shuck off my work clothes, change into some sweats and head out the door.

Had the weight vest in my truck already, so I was able to throw that on and go for a walk while I waiting for the kiddo to finish up.

“But I don’t have time to eat and train!”

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This is some serious work Pwn. I have started using the SSB again and damn if that thing doesn’t try to fold me in half.

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Does your grip change when switching from barbell to axle bench? I.e., from thumb wrapped under to thumbless. Do you notice an impact on tricep fatigue/involvement, if so?

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@simo74 Much appreciated dude. It’s far away from my best effort, but it’s been a good return. It definitely wants you folded, haha. Fighting it makes you strong.

@heretolog It’s been around 6 years since I benched with a barbell, but when I did, I did that thumbless, just like with an axle. I feel the thumbless grip is the superior grip for pressing. My overhead is all done thumbless as well. Can’t say anything regarding tricep fatigue/involvement (when I bench, it’s so full body that I don’t tend to feel individual muscles working), but I get much better alignment of my hands and elbows with that grip.

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That is what I am hoping and why I added them. Doing them beltless right now to make me brace and work my back a little more.

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It’s funny: I was at my absolute strongest when I focused on the SSB over the straight/buffalo bar because of the reasons mentioned: it’s great just building whole body strength. But because you can “cheat” the SSB so much and basically make it a deadlift, I force myself to do more straight/buffalo bar squatting because it makes ME stronger by forcing me to use my weaker parts to move the weight.

It may have come full circle now, because suddenly I’m a squatting machine and my deadlift has tanked, haha.

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Appreciate the reply, I’ve always barbell benched with the thumbs wrapped (I need a name for this grip) but have overhead pressed thumbless for the vast majority of the time. The benching with the axle has felt really smooth, relative to expectations, I’m wondering if some of that is due to improved alignment for me, as well.

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“Full grip” is what I’ve heard.

Benching with an axle just rocks. I like the wider diameter because it beats up my connective tissues less. And then a barbell feels like a toy in your hands.

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I’ve definitely heard that before, makes sense, thanks.

The creakyness levels in my shoulders and wrists have been much lower, small sample size but I plan on keeping it as my main pressing implement for the next few months, hope it holds up.

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I am guessing your improvement in squat over deadlift is more a case if specifity (made that word up) of training. Were you to swing back to a deadlift focus I have no doubt the strength is still there and probably more.