@The_Myth Ya know, I’ve never seen a full episode of Star Trek. Caught a few of the movies. I bet I would appreciate it these days.
@simo74 I definitely don’t want to be on these people’s good sides! Haha.
Got 21 ABCs in 5 minutes w/24kg bells. Have to re-adjust to my own bells after using the Rogue ones. Then got in a Tang Soo Do class. It’s only been like 3 classes away, but it’s amazing how quickly you can detrain those skills. I could do the moves, but my body felt pretty broken when it was done.
I am really stoked to see where your more top-end strength will be after this block! With the insane amount of volume on the kettlebells AND the absurd amount of reps with pretty heavy squats/deadlifts, I can just imagine. You did a 410 deadlift for 18 reps as the LAST set of deep water intermediate. If we can trust a rep calc, that set alone without all the accumulated fatigue is good for a 656 1RM.
Keep rocking dude, I see forward to your progress!
@Panopticum I appreciate the sentiment behind all that dude. I wouldn’t get too excited. I’m not peaking: this is just a 7 week intensification block leading up to a competition. I’m just remembering how to move heavy stuff. I’m all slow twitch as it is, and those 18 reps were VERY much rest paused, haha. End goal for deads would be to hit the same number I started the cycle with at the end, so 475+chains for 8 from the floor.
Slept until 0625, woke up, did 50 burpee chins, then 50 KB swings w/40kg bell, then 5 chins, then 15 swings, at which point I was at 10 minutes of work. Got in some pull aparts, dips and pushdowns to close it out. All fasted. Body aches quite a bit from deads: good to bring it back online.
Fair enough haha. But I wouldn’t be surprised personally if something special came down the line.
I am also pretty about the difference your conditioning is going to make in competition.
@Panopticum Always glad to have you along! And great to see you logging too.
Got in 22 ABCs in 5 minutes while taking out the trash this morning. Then did this
19x225 front squats
19x225 squats
19x225 deadlifts
Clearly the next goal is 20, but this was plenty gnarly. After cleaning up, I did 19x100lb log vipers. I’m sure some sort of press is the next evolution there too.
I’ve trained enough for the day, but can always get in more if I want.
@SvenG Thanks man! Feel free to scale, saddle up and join. I know you and a few others will crush it.
@tlgains Thanks dude! 19 was a baseline, but 20 is definitely happening. This is just another spin on “A Monument to Non-existence”. Gonna be interesting to see where it goes.
Slept off and on until 0630. Whenever I get a real good night of sleep, the next night is rough, as I’m just not tired enough. I’ve heard it referred to as “sleep pressure”, similar to blood pressure. If it’s too low, it’s not good.
Got up and got in 23 ABCs in 5 minutes w/24kb bells, fasted. Threw in 50 pull aparts and 20 chins at the end. Goal is to mow the lawn today/do yard work, which is usually about 90 minutes of activity. Otherwise, play it as it goes.
Double KB bent over row
10x24kg
12x24s
14x24s
16x24s
ZENO SQUATS (12 deep breaths between sets)
6x425
3x425
2x425
1x425
6x375
3x375
2x2x375 (lost track of sets and repeated)
1x375
14x335
250+lb sandbag pick up/extension EMOMs
Singles for the first 5 minutes
Doubles for next 5 minutes
Reverse hypers
50x360
25 Standing ab wheels
50 band pull aparts
POST WORKOUT SHAKE
CONDITIONING: TABEARTA
20 rounds of 2 Bear Complexes w/95lbs, 20 seconds on, 10 seconds off.
Notes:
Easing back into the Zenos. The topset was tough but manageable. The backoff set of 375 felt much easier than usual. It dawned on me that this was the weight I was using for my Deep Water workouts, so my body is pretty in tune with handling it in a state of fatigue. Could have pushed it harder, as evidenced by the repeated double, but I have to avoid my propensity for self-destruction in this first week as I relearn things. I also have a fitness test on Wed, and it’d be good to be able to come into it not completely destroyed.
Was good to get the sandbag back out again. After 4 or 5 rounds, I had remembered how to strongman again and was getting it lapped much faster, so I went for doubles instead of singles. Solid enough training effect. Definitely going to keep it rotated for the time being. Previously, I used this spot for belt squats, but I’m getting in a LOT of quad work these days with my conditioning, so I have room to spare.
The KB rows did an adequate enough job. I need more rowing in my programming in general after Deep Water. I’ll let it get in where I can.
Tabearta took a lot out of me. I’m out of practice. That said, I was crazy explosive on the thruters, so that was cool. Seeing skill carryover.
I’m liking this breakdown of deadlifting on Friday and Squatting on Monday. Thinking press workout Tues and Thurs.
A list of possible events was release for my upcoming competition. So far they have
Loading medley
Truck Pull
Weight Over Bar
Axle clean and press for reps
Deadlift medley
Absolutely not jazzed about that truck pull. It’s a boring event and takes forever, but everything else is ok. I’m hoping the axle is clean each rep. And, of course, everything is subject to change. I don’t plan on training for anything specifically, but, like the sandbag, some things will be brought back into the rotation.
Finished up the day with 22 ABCs w/24kg bells in 5 minutes, along with daily work. Forgot to log the 30 GHRs I did during my morning workout as well.
Meant to log that my lifting belt is fitting better. I’ve hit that magic “2 weeks into a diet” portion where I’m starting to see the positive effects and not just be flat and small.
My fingers are swollen pretty badly from the sandbag. Forgot about that.
Pain is such a constant state for me that it’s not even a consideration, haha. It’s more the difficulty taking off my wedding ring and gripping the kettelbells/chinning bar. Strongman is really good at making weird parts of you strong.
20 tabata rounds of various combinations of double KB snatches, single arm alternating snatches and double KB cleans, all with 24kg bells
Poundstone curls
103xAxle w/5lbs per side
Notes:
Back to this classic. Log is foreign and unstable, which is great for this phase. The topset of 4 was just trying to figure out what the hell I was doing. Little more practice should have me in a good way.
My elbows are screaming from a combination of Zenos and sandbag. KB snatches didn’t help.
On that note, that conditioning workout absolutely floored me. Double KB snatches are definitely something amazing. And I figure that should play well with weight over bar.
Very happy I had enough time to get in those Poundstone curls. It was getting down to the wire.
Thinking I should bring axle Grace back into the rotation. Should do well to prep me for axle clean and press for reps. Also thinking of tacking it on to the end of my new monument. Hit the deads, take a 45 off per side, Grace.
