You’re dead to me 
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Congrats man! I think it’s awesome that you’re the other guy who got the call on this yesterday. Strongman is growing!
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@simo74 Much appreciated dude! I’ll always field any questions here, but the answers are typically upsetting, as @raven78 has pointed out, haha.
@jshaving Thanks man!
@ChongLordUno Always appreciate when you pop by my dude! You’re crushing it on your end.
@flipcollar Great to see dude! Funny enough, strongman has fallen a bit off my radar, but I’ve also gone through and found a few comps nearby in the future that have caught my interest, so maybe I’m due for an uptick again.
AM WORKOUT (0615 natural wake up) FASTED
“Get Punched In The Mouth: Know Your ABCs”
20 minute EMOM
First 5 minutes: 4 ABCs per round
Rest of the 15: 2 ABCs for 2 rounds, 3 for 2 rounds, repeat until done
Using 24kg bells
Cute name was based on the fact the original plan was 4 per round for 20 rounds, and that went right out the window. Alternating 2s and 3s after the gut check of the first 5 minutes made it survivable but still awful. Had to lay down when it was over: “Kalsu level” difficult. A winner.
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Nice strategy!! I’m still trying to build up the ABC’s. I did 5 minutes with little ladders. 3-2-1, 1-2-3, 3-1 hit 5 mins. 16 total
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Thanks man! There was NO strategy though, haha. “Chaos is the plan”, I had to call the audible on the fly. Came in with sets of 4 every minute and suddenly found my lungs on the floor and had to figure it out from there. Just gotta take the lesson from The Juggernaut and never stop.
Awesome to see you growing with those ABCs. They answer so many questions. This “week away” has been pretty productive with so much focus on them.
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FTFY
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Yes! Oh my goodness thank you
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PM WORKOUT
Leisurely 5k with the Mrs and 50 chins. We head out tomorrow. Probably get some tabata burpees or something in the morning before we head out.
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Travel Day
Got up at 0430, did the following while my dog ate breakfast (fasted)
8 rounds, tabata intervals. During the 20 seconds on, I did prisoner squats, during the 10 seconds off, I did push ups. I was breathing hard when it was over, so that was pretty slick.
After that, I did 85 push ups non-stop.
Drove for 8 hours, got home and crushed 5 minutes of ABCs w/24kg bells, getting in 23. I am exhausted, and will hit the mat pulls tomorrow and be back on schedule. There is no stopping.
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My hips are hurting just reading this. Good to be home mate ?
My left lower back/hip was in agony for the majority of the trip. Right now I’m a bit too numb to appreciate being home, but it’s good to have everything done. I meal prepped for tomorrow the laziest way possible: kimchi and leftover mashed cauliflower mixed with canned chicken breasts, haha. But we’re squared away and go to go.
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Sorry to hear you are sore but I deff feel your discomfort mate. Right now my entire body is in self inflicted pain. I am sure the family were happy to see you mate.
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I think they’ve had enough of me, haha. We were all visiting the in-laws together. Not sore any more, but during the drive was gnarly. You’ve definitely earned that pain dude: you been putting those squats away!
I was wondering why there was a blue check mark all of a sudden. Congrats dude! Well deserved!
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LOL, mine deff get enough of me when we spend the weekend together.
Last session is in 9 hours time sir. Counting down the hours now.
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I don’t believe such things even exist in Australia like this. The only chicken in a can here is labelled for pet food! @simo74 have you stumbled across this in Melbs?
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Yes mate they sell in in woolworths for $1 a tin.
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@whang Thanks man!
@simo74 Appreciate the assist there. It’s so funny how you can say “canned fish” and no one bats and eye, haha.
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Thats it. We are so conditioned to eating fish in a can we dont think about it. Funny thing is we have also had canned ham for years and years, so why not chicken.
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AM WORKOUT (0320 Natural Wake up)
(3) Texas Deadlift bar touch and go mat pulls
5x155+chains
3x225+chains
1x315+chains
1x405+chains
9+4+4x475+chains (12 deep breaths between sets)
EMOM for 14 rounds: deficit deadlifts odd sets/SSB squats even sets
(3) Deficit Deadlifts
2x8x315
2x7x315
3x6x315
SSB squats
2x8x205
2x7x205
3x6x205
Shrug-shrug-pull-neck-hyper-abs-dips (no rest between any movements, one big circuit)
45 Axle shrugs against short strong bands
Kettlebell kelso shrugs
15x24kg
50 band pull aparts
Reverse hyper
50x360
20 standing ab wheels
50 dips
21 GHRs
POST WORKOUT SHAKE
CONDITIONING: Death by swings/burpee chins, then repentance
Will explain. Using a 40kg bell, I started with 5 swings and 5 burpee chins EMOM. Next minute was 6 swing and chins. I made it to 9, where I failed attempting to get 9 burpee chins within the minute. For the next 5 rounds, I tried to recover with 5 swings/chins to the point that I could get it done within the minute again, but at that point I was smoked and kept busting time. Finished 10 rounds in 10:20. Surprisingly effective.
Notes:
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The altitude training this past week paid off immensely. I came into this incredibly strong and conditioned. Part of that too was that this was like a deload week leading into it. This is nutty considering I stepped on the scale after training and saw 181.7. I went to bed at 187.0, so that’s a big drop in and of itself, but I also left on vacation weighing in at 187 and some change in the morning. My lifting belt was fitting real well too, and I’m at the level of leanness I saw when I was around 177. Once again, it’s too easy to get lean: just don’t eat. I think there’s a takeaway from this whole process. I’ve now got a pretty solid approach for diet breaks AND fat loss.
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Pushed the EMOM a little harder to take advantage of how good I was feeling, but also pulled it back in so that I didn’t absolutely destroy myself on my way back.
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Really pleased with my technique on the mat pulls. Typically the 3 mat level is a real struggle for me, but this felt solid.
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Have to be cautious about bodweight rebound as I’m back home. In a very comfortable spot for making weight right now.
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I normally don’t care for “death by” conditioning workouts, but this one really was solid.
Got Tang Soo Do tonight, and a plan for some ABCs later
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