Sunsets are beautiful. Babies are beautiful. This? This is spectacular.
Well thanks man!
Iām sure this has been talked about here before, but obviously having so much work capacity can only help your strength overall. Do you think all of the KB squats and stuff you do otherwise negatively affects your top-end strength on back squats (or whatever) at all? Or did it when you first started?
It negatively affects my ability to generate top-end strength during that particular phase of training, but positively contributes to my top-end strength in total.
Itās kinda like if you had Michael Jordan do his weight training workout, his shoulders are tired and you say āHey, doesnāt this negatively affect your ability to shoot free-throws?ā At that specific moment in time, absolutely, but give him a chance to let that fatigue dissipate and now heās BETTER than had he not done them.
Other things I do impact that as well. Training first thing in the morning vs later in the day, eating minimal food before training, not eating carbs, not using intra-workout nutrition, short rest times, etc etc. But I see these as features rather than bugs: it means that, when I DO introduce all that stuff, I can unlock a LOT of my potential. Meanwhile, my connective tissue gets spared because the load has been reduced throughout the training process as a result of these limitations.
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Well said. Thanks.
And luck to you.
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PM WORKOUT (1900)
Axle grace in 2:37 (matches lifetime PR)
Notes: The fact I can match my lifetime PR my first time back on this WOD is a sign that whatever Iām doing is working and, in turn, I donāt need to bring this back into the rotation. 5 minutes of ABCs daily is answering a lot of mail. I legit felt like I was moving slow through this and it was nuts how light the weight felt. I know if I dedicated some time to it I could see even crazier numbers, but ultimately I was doing this to get a few more reps in on the axle and the demand for that no longer seems relevant. The conditioning hit wasnāt what Iāve been getting elsewhere, and though I could go with the Echo protocol I was using in the past, I feel like I get more out of the ABCs.
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AM WORKOUT (0420 wake up via wifeās alarm) FASTED
22 ABCs in 5 minutes w/24kg bells
Transition immediately to Tabata intervals. 32 rounds of the following approach
2 daily work movements
Double KB snatches w/24kg bells
Repeat
My order broke down to chins, then ab wheel, then snatches, then dips, then reverse hyper. Kept doing movements until I hit goal rep totals of
50 chins
50 dips
40 reverse hypers (in retrospect, I did 50)
20 standing ab wheels
Also managed 50 band pull aparts and 25 pushdowns
POST WORKOUT SHAKE
18 ABCs in 5 minutes w/24kb Bells
Neck work
2 hours and some food later
FITNESS TEST
52 push ups in a minute (Max score, accomplished in a little over 30 seconds)
52 sit ups in a minute (Max score, accomplished around 45 seconds)
1.5 mile run in 11:25
Notes:
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Formatted it a little weird just to make it easier to understand. Broken down, I opened with 5 minutes of ABCs, went into 16 minutes of Tabata circuits with combinations of bodyweight work and KB snatches, rested long enough to grab a shake and then came right back in and hit another 5 minutes of ABCs. I had been wanting to try this for a while, and today shook out well for it. Because I had that fitness test in the morning, I didnāt want to do anything too terribly stupid, and we had a bunch of thunderstorms in the evening which took from my ability to go weighted vest walking or hit the prowler, so it all worked out. I love that Iām the kind of animal that can come BACK and get 18 ABCs in 5 minutes AFTER all that work I put in beforehand. I feel like that is a significant marker of ability.
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Once again, double KB snatches are just something special. Throwing them in was keeping my heart rate plenty spiked. Going through that circuit after the ABCs was amazingly awful.
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Zero issues with that fitness test. Once again: whatever Iām doing is working. Iāve never felt more āin shapeā. I was dogging the run until the very last lap, and then decided I wanted to beat every single person there, so pushed the pace hard enough to take first AND lap one of the dudes that was dragging. As the oldest dude there, that was rewarding. And normally I need to spend 6 weeks prepping for this in order to get a sub-12 minute run time, so being able to hit it right out the gate AFTER a morning workout where I hit 120 front squats, 80 cleans and 40 presses on top of all that other stuff is definitely a sign of good things.
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Thatās great to hear Pwn, happy for ya!
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you are king of the understatement mate. Love ya work Pwn.
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@tlgains and @simo74 Appreciate you both!
Finished up with Tang Soo Do for the night. Mrs and I were complimented on our 1-steps. Told weāre performing above our current belt rank. Jump kicks are getting a little better on the knees.
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AM WORKOUT (0320 Natural Wake up)
Axle continental and push press away
5xAxle
5x136
1x186
5x201
Axle clean and strict press (clean each rep)
24x136
GIANT SETS (press-dip-raise-pull) 75 seconds between sets
Behind the Neck Barbell press (sets 1 and 4)
2x10x115
Axle bench press (sets 2 and 5)
10x246
8x246
(3) Incline DB bench (sets 3 and 6)
2x10x85s
Dips
6xF
Plate lateral raises
6x13x10lbs
Band pull aparts
6x15
Kroc rows
15x115
POST WORKOUT SHAKE
CONDITIONING:
10 rounds of
1 stone to shoulder per side (2 total)
5 burpee chins
Total time: 13:45
20 standing ab wheels
Notes:
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Feeling a lot more comfortable with the continental and push press. Benefit of coming right out of Deep Water. Also noticed Iām not blacking out like I was before. Seems like I got my blood pressure sorted out.
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Good variety of pressing in this one.
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Forgot to time myself on the axle clean each rep and strict press set. What was a solid approach last cycle: need to bring it back.
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Conditioning didnāt murder me, but gave me a chance to get in some reps with the stone.
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24 ABCs in 5 minutes with 24kg bells, matches PR, which was the highlight of the evening until my kid gave me this for early Fatherās day
Sorry: you arenāt beating that
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I love it Pwn, this has made my entire week and I am sure it made your year. Thankyou for sharing this sir.
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Man - thatās pretty special. Frame it and never take it down!
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Thatās awesome.
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@simo74 @carlbm @mr.v3lv3t Iām totally over the moon about it. Just really made my entire week. Kids are awesome that way.
AM WORKOUT (0320 natural wake up)
(5) Texas Deadlift Bar touch and go mat pulls
5x135+chains
3x225+chains
1x315+chains
1x405+chains
9+4+4x475+chains (12 deep breath rest pause, mechanical failure on final rest pause required brief reset)
12 rounds EMOM: Odd minute deadlifts, even minute SSB
(3) Deficit Deadlifts
2x8x315
2x7x315
2x5x315
SSB Squats
2x8x205
2x7x205
2x5x205
GIANT SET (no rest between movements): shrug-shrug-pull-neck-hyper
Axle shrugs against short strong bands
40
Kelso KB shrugs
15x24kg
Band pull apart
50
Neck work
Reverse hyper
50x360
POST WORKOUT SHAKE
CONDITIONING:
20 Tabata rounds: odd rounds 40kg KB swings, even rounds burpee chins
Notes:
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Much better session that last week. Wore my sweats for this one, so that when I cut open my leg it didnāt bleed all over the bar and distract me.
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Definitely found āthe suckā in that EMOM workout. Doubling up rounds is magically awful. I was hurting. Good to find that again. Super effective in short order
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Iāve changed my shrug technique to make it more like the final pull in a clean/triple extension, which makes it far more taxing. Think thereās a lot of value added there.
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Kept conditioning on the short side due to scheduling issues.
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Got Tang Soo Do later today and a plan for some ABCs. Off to a great start for the morning. This was a great pulling session, and show me Iāve re-discovering intensity.
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I think every dad on here is feeling this with you. Love this.
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I always imagined your kid as older for some reason. Like a teenager. No idea why.
But thatās awesome, man 
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Thats amazing, cant beat stuff like this 
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PM WORKOUT (1600)
22 ABCs in 5 minutes w/24 KG bells
Tang Soo Do class in the evening. Focused on one steps. Moderate intensity.
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