Good to have you along @shaneinga
Finished my 12 and did Tang Soo Do. Focus was on 1 steps tonight. I got to break the system a little by being me. For some reason, wrist locks don’t work on me, and I was able to hold onto a log of grabs/resist a lot of efforts to break my grip. We had some fun figuring out the Tang Soo Do solution to me.
BUILDING THE MONOLITH Week 5, Workout 3
Notes: Had to break things up a bunch today due to schedule
AM WORKOUT (0630 natural wakeup) FASTED
18 rounds of tabata burpees over bar
AM WORKOUT II (0855)
SUPERSETS (Dead-bench)
Axle touch and go deadlift
5x136
5x351
5x406
3x5x456
Swiss bar bench
5x195
5x225
5x5x255
Notes: Had to be done by 0930 to meet schedule, so I flew through this and chopped out a lot of my warm-ups. I would hit a set of the deads, just immediately onto the bench, rest 30 seconds and do it all over again. It worked out well being the lighter week. Swiss bar benching STILL sucks. The lift off is damn near impossible.
PM WORKOUT (1400)
DB rows 105
1x70 (rest pause as needed)
Poundstone curls
189xAxle
50 pull aparts
CONDITIONING
KB Fran+ (45lb bells, strict chins) time 6:40
2 mile walk with the dog
Daily work finished out
Notes: Fran was operating at molasses speed, but I expect that after hammering the rows and curls. I had an insane lat pump when all of that was over.
Got it all in today, and had 1.5 slice of stuffed crust pizza at our local joint we really love. It was yummy, but in all honesty I would have preferred wings. I like where I’m at as far as food relationships go: I enjoyed my meal, enjoyed the company, ate until satisfied, and savored the food. Back in the day, I woulda done 5 slices minimum and just inhaled it like it was a mission. Took me a while to learn to eat like an adult, as Dan John would say.
Stopping by with a book recommendation for ya. I burned through I Hate Running, and You Can Too by Brendan Leonard this weekend.
It’s mostly a lighthearted take on attitude and process rather than specific training information, but super enjoyable and the messaging fits pursuits beyond running for sure.
@mr.v3lv3t I’ll have to give it a go. Definitely sounds like my speed. Thanks!
BUILDING THE MONOLITH Week 5, Workout 5 (?)
AM WORKOUT (0638 natural wake up) fasted
20 rounds of 20 seconds on/10 seconds off burpees over bar
LUNCHTIME ACTIVITY
Tang Soo Do Christmas Party at a trampoline/Ninja Warrior place. Played around, ran the course as much as I could. Counting that as my daily chins. I ran up the highest warped wall a few times, which was a shock, and was able to handle everything that required me to suspend myself by my arms/hands, but my connective tissue was letting me know that was pretty stupid. But I’m pretty good at being stupid.
Part of the Christmas party was a $5 “Secret Ninja” gift exchange. Someone got me an XL DnD shirt. I wear a large…but it’s pretty cool that people think I’m that big.
Did daily work in between rounds of meal prep.
PM WORKOUT (1830
20 rounds of 20 seconds on/10 seconds off KB clusters w/45lb bells
Notes: This was a full day, very active, and the short intense conditioning workouts slotted in very well. Those KB clusters about broke me: good to know I have those as an option when the need arises. The Ninja Warrior thing was a blast. Nice to actually use the strength. I got to show off in front of my kid too, which is all that matters as a dad.
Made sure to rep the brand at the party as well
You know what I like most about this post. You look genuinely happy, like I am having a great time with my family happy. I love it. Quality
@simo74 Absolutely dude! Definitely one of those days that fed the soul.
BUILDING THE MONOLITH Week 5, Workout 6
AM WORKOUT (0320 natural wake up)
Log viper presses (all reps from the floor)
15x135
Weighted NG chins
6x72.5lbs
Buffalo Bar Squats
5xBar
5x140
5x245
5x305
5x350
5x395
Band pull aparts
2x50
Axle shrugs against bands
85 against short average bands+15 against light bands
Buffalo Bar Squats
31x305
50 dips
25 pushdowns
40 reverse hypers w/50lbs
POST WORKOUT SHAKE
CONDITIONING
100 KB swings w/40kg bell, EMOM do 5 burpees
Got it done inside of 6 minutes
Notes: This was a great training day. I woke up sore and bruised in weird places from Ninja Warrior-ing, but it didn’t slow me down any. I actually started the workout with 1 set of 5 box jumps, and it opened up my hips so well that I really just need to make it a point to always do a jump before I squat. Difference is night and day.
Way I structured this workout was to double up on presses. Do I would press-squat-chin-press-load plates on the squat bar-press-squat-chin-press, etc. It was a good workout that way and made this move fast.
Really happy with how hard I pushed the widowmaker today. Got past my normal point of turn around. My breathing seems to be the significant factor for feeling like I’m going to vomit, so something to watch for.
That burpee/swing thing went really well. Have to remember that.
Tang Soo Do sparring night tonight. Should be a good workout.
Hey boss, semi off topic question for you.
Do you do anything to prevent ripping calluses? Never had an issue with it before, but tore two off deadlifting yesterday. A small thing, but definitely irritating as hell when I wash my hands lol. Idk if you have any callus care routine you do, but it seems like with all the strongman movements your hands would get plenty torn up, so you seemed the guy to ask
Always happy to chat dude, but I’m SUCH a bad resource for this, haha. Aside from absent mindedly picking at my calluses when I’m bored, I don’t do any sort of management of them. Consequently, I tear them. You’re not wrong that it hurts to wash them. First time I tore one was in my third strongman comp RIGHT before a truck pull with a rope. I was effectively pouring hand sanitizer into the wound and sealing it with super glue to make a fake callus. Atlas tones sucked too…
My hands are a horror show right now with it being winter AND my recent obsession with kettlebells. But hey: that agony is free! Another opportunity to get stronger.
…sorry that doesn’t help at all, haha.
I don’t mean to hijack the question. Winter gets really bad for me too. I used to tear the same callus on my supinated hand every week when I’d deadlift.
Once your torn callus heals, just use hand cream every day. Since I started doing this I haven’t torn it again. I use O keefs
@T3hPwnisher @Hepsy thanks for the responses gents. Never used to be an issue, but I think a few years of office work has given me dainty fairy hands lol. I’ll try using some hand cream, maybe get a file to stand down the calluses a bit. Appreciate the advice
I think the solution is to lure you out of the studio with the promise of treats, and then run you over with a truck.
There IS a cupcake bakery next door to the dojaang…
You might want to check this post out if it keeps happening to you after you begin using hand cream
I also swear by their Repair. Allows me to climb and lift in the same day with zero pain in my skin compared to some pain.
Brian Alsruhe has a video called Hand care for powerlifters, strongmen
Worth a watch
Is it just me?.. I tend to watch the first few reps, then fast forward to the last few just to see the ‘timber’ as pwn falls to the floor… so devastatingly good.
Thrusters, swings, burpees now a regular for my conditioning. Yep it sucks, but yep it works!
Nope I watch every rep mate.
@raven78 I don’t even watch the beginning reps, haha. The fall is all I care about. Shows me how hard I went.
@simo74 Appreciate you doing that!
BUILDING THE MONOLITH Week 5, Workout…7?
AM WORKOUT (0325 natural wake up) FASTED
Prowler loaded w/90lbs
45lb KBS
12 rounds of: 5 KB thrusters, run to prowler, low handle push 60 paces, high handle push back, low handle push, backwards drag, run back to bells to start next round
Got it done inside 51 minutes
50 chins
50 dips
50 pull aparts
40 reverse hypers w/50lbs
25 pushdowns
20 standing ab wheels
Notes: This was my “Rescue Rangers” workout, but set up in a better order. Instead of starting high handle, I started low, and finishing up with the backwards drag is ideal. Definitely the new way forward. It was 14 degrees out according to my truck, and by round 35 I went berserker mode again without the shirt. Love these free opportunities for misery. This workout got me some prowler flu. Didn’t vomit, but I was hurting.
Did my bro move of bringing my shake to drink immediately post prowling. Liking that protocol.
Tang Soo Do ended up being a basics/forms night instead of sparring. Little disappointed, but still an ok workout, and got to learn stuff for my new belt.
PM WORKOUT (1730)
45 minute weighted vest walk w/80lbs
Notes: I’m moving faster on this. Covered more of the neighborhood than I usually do.
More random police reports about a jacked terrorist in a vest bomb outside their house.
I legit get worried that one day someone will see me walking in mine and call the police especially when my beards longer
