Couldn’t resist answering, as I’m snacking as I read this. My go-to is a baggie of raw almonds, sprouted pumpkin seeds, and dried coconut. High fat, moderate protein, not many carbs, and quite healthy. T3hPwnisher will have more appealing suggestions, I’m sure, but thought I’d chime in. For “dessert” I have really been enjoying 2 big spoonfuls of natural peanut butter, one scoop of chocolate collagen protein powder, and a drizzle of honey. Stir and it becomes chocolate PB flavored cake frosting.
1 Like
Appreciate you reaching out dude.
There are a few issues with pork rinds. They’re an incomplete protein, so if you’re using them to reach protein goals, that can be an issue. It’s why it always says “Not a significant source of protein”. It’s high fat, true, but a good portion of it is saturated fats, which aren’t inherently evil, but if I get saturated fats from animal sources, I aim for animals that were fed their natural diet, and most pork rinds aren’t raising pigs that way.
They’re a great road trip stop food, and they can be crushed up and used in place of breadcrumbs for keto recipes, but they’re not something I’d have as a staple in a diet. Which, on that note, I’m ideologically opposed to the idea of “snacking”. Despite the fact I’m eating like every 30 minutes, I don’t ever consider them “snacks”, as I see snacks as “nutritional triage”: something went wrong and we’re trying to damage control it. I like to have my food planned out.
But I realize I’m being pedantic there, especially considering I even wrote “I have a snack I pack”, haha. I understand what you’re asking. For quick, low carb high fats stuff, macadamia nuts and pecans are king. I was into walnuts for a while as well, but they started to upset my digestion something fierce, and apparently some folks have reactions like that. If you don’t, they’re a solid choice. 100% dark chocolate is awesome, lots of benefits. You can find a few companies that make grassfed sugar free jerky and beef sticks. Same with sugar free dark chocolate peanut butter cups. I also got some that had sunflower butter, and they were awesome. I’m also a fan of just bringing along tuna packets, and Nuts n More will sell portable spread packets.
For the low carb bagels, I got them from “The Great Low Carb Bread Company”. Cinnamon seems to be the way to go. Pumpkin spice had no flavor.
As for yogurts, I actually get fat free, once again, because I’m in a weird place with dietary fats for my nutrition. For others that don’t have health concerns though, lots more options.
Got in the Tabata KB front squats. 8s across, had to set the bells down on the 8th round and only managed 6. This has been a serious challenge: it’s good for me.
1 Like
He Pwn, checking in again. You are doing amazing work as always, and I am hyped to see how intermediate unfolds. I was wondering if you did/was planning on doing one of Brian Alsruhe’s programs, they seem like a good fit for your style of training, and I heard you speak positively about him earlier.
Also, do you ever notice problems with too much spinal compression? Seems to botter me quite a bit (also non-lifting related).
Good luck with al your endeavours
@Panopticum Appreciate the support dude! I tried out Darkhorse for my pressing a while back. Biggest thing I ran into was how long the workout took. The ACTUAL workout doesn’t take long, but having to set up and put away all of the equipment working by myself in a cramped home gym was making it tough, and press was my lightest workout. Trying to run it for my heavier lifts seemed like a non-starter. Definitely something I’d look into when my life circumstances change. I’ve stolen a bunch of ideas from him though. Even if I can’t run the programs in full, he’s got lots of great bits and pieces.
I’ll always speak positively of Brian. He’s an amazing positive force in this world.
Can’t say I’ve noticed any problems with spinal compression. I wouldn’t know what to look for to know it though, haha.
DEEP WATER INTERMEDIATE Week 1, Workout 3
AM WORKOUT (0320 Natural Wake up)
Power cleans
10x10x160 w/3:45 between sets
5x10 band pull aparts between first 5 sets, neck work for rest
Immediately after 10th set, shrug-shrug-core w/no rest between movements
Axle shrugs against short strong bands
1x54
KB Kelso shrugs 62.5lb bells
1x18
Reverse hyper/standing ab wheel
3x20x360/13
POST WORKOUT SHAKE
CONDITIONING: “MEAT EATER II: CHINESE BUFFET”
10 rounds of 10 KB swings w/40kg bell and 10 burpee chins
Time: 18:17
25 pushdowns
Notes: Once again “re-learning” how to clean. It’s still light weight, but with my technique it beats up my lungs plenty. Toward the end I was remembering some of the lessons I’ve learned: pull slow at the start, THEN fast. Don’t try to explode it off the floor. Rack position is still hot garbage, but good enough for my intent. Rounded out with some greatest hits.
The conditioning work was something I was pretty proud of. I got the clean done first because they were the biggest time sink. I owed clean pulls and chins. I figured KB swings were close enough: something explosive and hip hinge, so I took meat eater II and swapped burpees for burpee chins. “CHINese Buffet”. Get it? All you can eat alright. It was pretty awful.
8 Likes
I live for these Pwn Puns.
Also I have feeling that you totally used to pig out at Chinese buffets in your early lifting years.
Dude, up until 2020 I pigged out at Chinese buffets. Lifting years didn’t matter: I did it as a kid. Spent a lot of time in Vegas growing up, so spent a LOT of time at buffets too. They hold a special place in my heart.
2 Likes
I was doing some mental math for some reason and realized I’m paying $1.77 per yogurt cup when my stuff isn’t on sale. On sale, it’ $1.
I picked up a bunch of chicken breast tenderloins from Costco this weekend for $2 a pound.
I am being a total sucker with my food choices. I get enough yogurt at breakfast. I think, moving forward, I’m going to simply pack more chicken for work food.
1 Like
Finished the day up with my Tabata KB front squats with 62.5lb bells. 8s across for the first 7, 5 on the final. Still holding the bells the whole time. After this round, I’m thinking of dropping the weight back and going true Tabata for a while. Might be a solid challenge.
2 Likes
Awesome!
1 Like
Can you clarify what you mean around true tabata and what the change would be from your current set up?
@SvenG Thanks!
@simo74 Presently, I’m just going for 8 reps per round, so it really boils down to 8 reps every 30 seconds. “True Tabata” would me that I just do reps for the full 20 seconds, then take 10 seconds rest. As it stands now, I get about 15 seconds rest, because I can get the 8 reps done in about 15 seconds.
2 Likes
That makes sense, I assumed the 8 was the full 20 already,
1 Like
OK so I am in the last week of my current training block. Next week is a deload and then its time for a new block / program. I have decided the time is right to run Supersquats for 6 weeks. I will write up a more detailed post about this sometime in the next week and put it in my log. Just thought I’d drop this here because I know it will make you smile a little.
4 Likes
Thanks for the response, definitely will look into adding some of these. The chocolate peanut butter cups seem interesting…. Which probably means I should avoid them lol
1 Like
Thanks for the answer Pwn!
My spine just clicks a lot and it feels stiff and sluggish after deads/squats. I guess a big part of it is just being too fat, and have a belly weighing down on it all day.
Keep rocking dude
1 Like
@simo74 Absolutely excited for you dude! I’ll have to follow your log even closer. Thrilling times.
@atlas13 Anytime dude! A few companies make those. “Lillys” and “Lakanto”. But man, when you match the price up against just a Reese’s, you start to wonder, haha.
@Panopticum Always happy to chat dude! I get spine clicking when I do anything leg extension related, like ab wheels, leg raises, etc. And if I REALLY wanna compress my spine, I’ll take the yoke out to play, haha. Reverse hypers are pretty magic though.
DEEP WATER INTERMEDIATE Week 1, Workout 4
AM WORKOUT (0331 natural wake up)
Axle bench press
10x251
9x251
8x251
Close grip axle bench press
10x226
9x226
8x226
(3) Incline DB bench
3x10x85s
From the final set of DB bench, I went straight to a set of dips. After that, I did a set of dips with an immediate set of push ups, then another set of dips with a set of push ups, followed by reactive slingshot push ups, slingshot push ups and metal catapult push ups, then 25 band push downs
50 pull aparts
Reverse hyper/standing ab wheel
3x20x360/13
Neck work
30 GHRs
POST WORKOUT SHAKE
CONDITIONING: 12 rounds of “Cluster Bomb” w/62.5lb KBs, 56 burpee chins accomplished
Notes: Keeping up the 90 seconds rest between sets. Still seeing pretty consistent growth all around. Good to get the monkey off my back with the DB benching. Still not super enthused with this day, but realizing that’s the point. What IS interesting is my traps are killing me, which indicates that I may actually be finally doing power cleans correctly. My connective tissue was feeling better, so I gave Cluster Bomb another run. If I don’t try to do the cleans like an a-hole, I manage. Still just an absolute gasser of conditioning work. Decided to do the dips and push ups as a superset to save time, especially since the push ups are actually removed from intermediate anyway.
I have introduced 1 girl scout cookie a day. Peanut butter patties. Always my favorite: they don’t get much love. Definitely not Deep Water, but tis the season. All that said, I need to actually get in some more real food. Tuesdays are my worst day of the week, so I need to watch that.
KB front squats and Tang Soo Do tonight. Should find out my belt testing results.
5 Likes
I’m new to the training logs, sorry to ask a follow up on your old posts. When you did…
Axle clean and rep and strict press 60x123 lbs
Buffalo Bar Squat 36x280 lbs
…what percent of body weight roughly were those amounts? Trying to get a perspective better than HOLY CRAP!
2 Likes
Haha, much appreciated dude. I haven’t weighed myself since Oct 2020, but I imagine I’m somewhere in the mid 180s.
Thanks. Perspective attainted, but I’m right back to: HOLY CRAP! Even when I adjust to my weight the numbers are, at best, my 1RM!
1 Like
I am part excited and if I am honest, part crapping myself.
1 Like