Woke up at 0630, got in a fasted workout of
22 ABCs in 5 minutes w/24kgs
50 chins
18 ABCs in 5 minutes w/24kgs
Hitting that first thing in the morning the day after deads is fantastic. Using chins to “rest” between rounds of ABCs definitely adds an interesting element. Got plans to go after another variation of Monument to Non-existence later today, and then a date night with the Mrs.
Fantastic blog poat today, as always.
@dagill2 Thanks man!
PM WORKOUT
MONOUMENT TO NON-EXISTENCE
20x225 front squats
20x225 squats
20x225 deadlifts
5x135 push press (clean each rep)
Notes: Super jazzed to get the 20 this time. That push press failed to launch. 2 minutes between the deadlift and when I start pressing is too much cold time. Next time I’ll either have a pre-loaded axle or use the keg, log or some kettlebells to achieve that effect. Still some wings to this workout.
Slept until 0630, hit a fasted workout in this order
50 swings w/40kg
10 chins
40 swings
10 chins
30
10
20
10
50
Took right around 10:25.
Later in the day, mowed the front and back yard while wearing my 80lb vest. Seemed to take about the same amount of time as usual. Good to add the extra challenge.
Plan to get in the ABCs later today and call it there. My schedule is going to get compressed with travel, so plan is to squat tomorrow, press Tues, deadlift Wed, then pack my kettlebells and weight vest for the trip and get in as much hard and heavy activity as I can.
Got in 23 ABCs in 5 minutes w/24kg bells.
Been letting daily work slide during this phase, which is pretty standard. Diet break and training how I want to train: good for what I need.
AM WORKOUT (0315 natural wake up)
Warm-up circuit: jump-squat-row
Box Jumps
4x3
Buffalo Bar Squat
5xBar
3x195
1x285
1x375
KB bent over/head supported row
4x15x24kg
ZENO SQUATS (12 deep breaths between sets)
7x425
4x425
2x425
1x425
7x375
4x375
2x375
1x375
15x335
10 rounds EMOM of double sandbag pick/up extensions w/250+lb sandbag
Reverse hypers
55x360
30 standing ab wheels
50 band pull aparts
25 pushdowns
50 dips
50 chins
30 GHRs
POST WORKOUT SHAKE
CONDITIONING: TABEARTA
22 Tabata rounds of double bear complexes w/95lbs
Notes:
Really pleased at where my squat strength is at. My knees are pretty buggy from all the volume of squatting I’m doing, but zero issues performing when the demand is there. These are challenging workouts, but not insurmountable. The sets of 375 in particular are pretty refreshing, as I was using that exact weight getting through Deep Water, so it’s “familiar”.
Getting better with those sandbag picks. Doubles the whole time, compared to last week, where it was singles for 5 rounds and doubles for 5s. Very first round was tough on the elbows, but smooth after that. I’m re-learning how to pick it up with my back vs my arms.
Conditioning was an absolute gasser. The KBs have been good to me, but I was clearly adapting. It’s been good to re-introduce chaos. And this whole workout is peppered with little conditioning tests, with the sandbag work, that big set of reverse hypers, etc.
Belt is fitting well. Weighed in at 187.4, and that was with some food and drink in me post training. I’m well within weight for the comp if I show up fasted, but still want to drop to get in a good place.
Plan is to close the day out with ABCs.
You continue to lead from the front and inspire with you work ethic Pwn. Thankyou sir, I genuinely mean that thankyou.
@simo74 That really means a lot from you dude. You’re definitely out there setting the standard and being a super positive influence on top. Always appreciate it!
Got 22 ABCs in 5 minutes with the 24s. Legs were moving SLOW after all that squatting.
Still assaulting yourself regularly I see. Glad to see some things don’t change.
I know you’ve got an interest in philosophy and I’ve just started reading a couple books on stoicism, have you go any recommendations? I’d like to read Marcus Aurelius Meditations but so far I’ve heard pretty polarising reviews haha
@kleinhound Great to hear from you dude! Good to see you still around and killing it.
I honestly am not the biggest fan of the stoics. Read through Meditations as well, and it’s got some great quotes in it, but he’s about the only real author I’ve taken on. But you might appreciate a parlay into the cynics, in which case Schopenhauer is a GREAT read. Along with a solid philosophy, he’s SUPER easy to digest. Until reading him, I honestly just assumed that all 18-19th century writers wrote in riddles. He just comes right out and says what he thinks.
AM WORKOUT (0320 wake up via dog, being a rascal all night)
SUPERSET (chin-press)
Weighted NG chins
4x8x55lbs
10x55lbs
Log clean and strict press away
5x100
3x120
3x150
3x170
3x200
4x205 (5lb PR from previous week)
Axle clean and strict press away
15+5+5x146 (1 rep and 5lb PR from previous week, 12 deep breaths for rest pause)
GIANT SETS (dip/press-dip-raise-pull) 75 seconds between sets, odd sets press first, even sets dip first
Behind the neck barbell press
3x10x115
Weighted dips
3x10x85lbs
Dips
6xF
DB lateral raise
13x20s
5x12x20
Band pull aparts
6x15 (zoned out a lot and ended up doing more reps on several sets)
Poundstone curls
205xAxle
POST WORKOUT SHAKE
CONDITIONING
JUAREZ VALLEY w/double KB snatches and double KB thrusters w/24kg bells
10 snatches
5 thrusters
1 snatch
5 thrusters
9
5
2
5
8
5
3
5
7
5
4
5 thrusters
Time expired: finished in 11:45
Notes:
Had a bad headspin on the set of 200 for the log, so to come back with a strong set of 4 at 205 was pretty awesome. I’m getting old and smart enough to go for these little chipshot PRs vs failing with bigger weights. Regaining some confidence with the log. A big part of me thinks that, when it’s time to hang it all up, it might become my primary pressing implement.
Unintentionally combined supplemental work between my two pressing days, but that might be a happy accident. I might consider a rotating approach to keep things fresh.
My elbows aren’t screaming as bad as they were last week, but still tender. They’re what suffer the most as I get more “strongmanny”. Weighted chins took some convincing. After the first 40 reps of Poundstone curls, though, I felt pretty fresh.
I re-discovered just how brutal it is to combine snatches and thrusters. That workout was an absolute gasser, and 10 minutes of it was more than enough. Getting through the full Valley will be a great workout sometime. I DID have to set the bells down on a few of the longer sets and re-gather myself, which makes me think it would be less than idea for a Tower of Babel approach, but in either case, it was a great way to take 2 kettlebells and make things miserable.
Still plan to get in the ABCs at some point. Soon enough I’ll have to have my bells packed for my trip.
Already tired of not eating to grow, but I’m also just REALLY good at not eating in general. Keep slashing things in the diet, and this trip should lend well to it.
Closed out the day with 23 ABCs in 5 minutes w/24kg bells.
AM WORKOUT (0350 wake up via alarm. Didn’t need to drop the kid off at school, so I slept in)
(4) Texas deadlift bar touch and go mat pulls
5x135+chains
3x225+chains
1x315+chains
1x405+chains
9+4+4x475+chains (12 deep breaths between sets)
12 rounds EMOM: odd minute deads, even minute squats
(3) Deficit deadlifts
2x8x315
2x7x315
6x315
5x315
SSB Squats
2x8x205
2x7x205
6x205
5x205
Shrug-shrug-pull-neck-hyper-abs (no rest between movements)
42 Axle shrugs against strong short bands
KB kelso shrugs
14x24kg
50 band pull aparts
Neck work
Reverse hyper
50x360
20 standing ab wheels
POST WORKOUT SHAKE
CONDITIONING
5 rounds of
10 KB swings w/40kg bell
10 chins
10 dips
Time: 7:15
30 GHRs
Notes:
• This was “off schedule” due to pending traveling, and honestly went incredibly well. Strongest I have felt on the pulls since the start of the cycle. Definitely falling into a good groove. Probably could have ground out another rep somewhere in there, based off the absence of blown out blood vessels in the face. Also got back in the habit of gorilla taping my shins, and it went a long way in limiting cutting/bleeding during the workout.
• That EMOM workout never gets better. Eeked out 1 more rep in total.
• Conditioning was on the short side due to time limitations, but I have Tang Soo Do tonight and it’s sparring week, so that’s usually a decent workout.
• My change in shrug technique is really changing things for the better.
In the sea of amazing work that is your log, this really stood out to me. Truly awesome!
You continue to set the standard—with the curls and everything else!
That’s some crazy shit.
@SvenG Thanks man! Those Poundstones have been nothing but good to me.
@wiseman83 Crazy is all I know, haha.
22 ABCs in 5 minutes w/24kg bells
Tang Soo Do was a decent enough workout. Getting lots of positive feedback on technique as well.
Road trip tomorrow, so keeping this short before I get some rest.
Got up at 0340 this morning, did 3 rounds of 10 Devil Presses w/20lb DBs and 10 chins, drove for 8 hours and got 23 ABCs w/24kg bells in 5 minutes. I’m in the Denver CO area, so elevation is pretty awesome. More to follow possibly.
Just stopping by to say thank you for making Joe Dirt relevant to the hobby of lifting. I’m pretty sure I quote that movie daily.
Just thinking out loud here - 23 ABC’s is 138 reps, done in 300 seconds, so that’s a rep every ~2.2 seconds. Ridiculous pace, dude.
You should see if you can get in touch with Dan John once you break 30 (EDIT). I think he has an email for people to send him stuff to feature on his podcast. He’d probably get a kick out of it.
I feel like your workouts just become more and more monstrous over time. It’s a nutty thing to see
@creative_name Very much appreciated dude. It’s been great staying in “ABC shape”. My 24 in 5 actually got shared with Dan as part of a reddit kettlebell club. If I ever get the 30 in 5, I’ll be sure to hit him up.
@davemccright Means a lot from you dude! You’ve been setting a monstrous standard of your own.
Did Tabata double KB snatches w/24kg bells, then went on a leisurely 1 mile run with the Mrs and some walking. Decent amount of activity for a travel day.