More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)

Training Training Logs
1324

Yeah: that’s the Saturday workout I do “Monument to Non-Existence”. Also my prowler workout. And my conditioning workouts at the end of training. My mind races on those, I come up with cool stuff and I go for it. But at the same time, I don’t go about with the INTENT of coming up with those things: I come up with them and run with it. I talked about that a little in my book.

This daily training is simply what it is. One day, while taking out the trash, I saw the KBs sitting there, I did some tabata front squats, and kept doing them Forest Gump style. There’s no plan: I’m doing it until I stop.

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1325

Cheaper than extra luggage weight fees, if flying is involved on said trip!?

1326

@raven78 I’m afraid I don’t understand the cost comparison here, but yeah: I’ll be flying.

AM WORKOUT (0310 natural wake up)

25 pushdowns

Axle continental and push press away
5xAxle
5x136
5x186

Axle continental each rep and push press
3x186 in 1 minute

Axle clean each rep and strict press
9x136 in 1 minute

GIANT SETS (press-dip-raise-pull) 75 seconds between sets: sets 1 and 4-trap bar, sets 2 and 5-bench, sets 3 and 6-incline

Trap bar press
10x135
9x135

Axle bench press
10x236
9x236

(3) Incline DB bench
10x85s
8x85s

Dips
6xFailure

Plate lateral raise
6x16x10lbs

Band pull aparts
6x15

Poundstone curls
208xAxle

Straight into…

Reverse hyper: 40x90lbs
30 standing ab wheels

POST WORKOUT SHAKE

CONDITIONING:

11 minutes as many rounds as possible of

  • 2-3 Axle clean and push press away
  • 7 Burpee chins

Notes:

• My right trap is still all kinds of jacked up. Actually asked for a massage from the Mrs last night, which is a rarity for me. Helped a bit. Made pressing interesting. I’ve cut the weight down being this close to the comp and just focused on getting in some reps, and playing around with approaches. I’m feeling strong enough. Right elbow is getting better and better. It still does NOT like this, but it bounces back quick, and I think coming in warm and fed will make a big difference.

• While I’m coming up with excuses, heat continues to be a fun variable. I am soaked by the end of these workouts.

• I still love the magic of this conditioning workout I’ve cooked up. I’ve made my focus to reduce the time between the last burpee and the first clean as much as possible, which results in some sets where I only manage 2 push presses vs 3, but I’m willing to make that sacrifice. I am absolutely floored within 10 minutes.

• An interesting datapoint: I went to bed weighing 187.6. I woke up at 187lbs. That was legit “woke up” weight. Afterwards, I performed all the bathroom activities, had a pre-training breakfast of a slice of keto toast with some sunflower butter, trained, had my post workout shake along with some green tea with Metamucil, took my shower, and weighed myself at 181.0. So a 6lb delta in the span of about 2 hours. My level of leanness is right about where I was at 177/all time leanest, so once again, the scale tells A story, but it’s not even a particularly good one.

• ABCs on the horizon and that should close out the day.

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1327

Poor wording by me… apologies.

Excess baggage (weight) fees here in Australia are quite hefty, so I was thinking the cost to pay extra to take your 2x KB’s with you from home to parents (and back again) might be comparable to just buying the KB’s…

Anyway, keep smashing it here as always.

1328

Ah, that’s what I was saying though: I bought the KBs and had them shipped to my folks. I’m not flying WITH the KBs. I won’t see them until I get to my parents’ house, where they were shipped. And they were free shipping on amazon, so that’s a score.

And thanks!

PM WORKOUT (1800)

26 ABCs in 5 minutes w/24kg bells

Notes:

  • Did it again, and really I think there’s room for 27 in there. My hips are feeling a touch bit up, and my neck and traps are a total mess, but my ability to perform remains. Rock on.

  • Prowler is loaded up in the truck for tomorrow.

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1329

Your so close!!!

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1330

Close? I am there dude! Haha

1331

We’ll yeah I mean you are crushing it but that elusive 30 though!!

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1332

For sure man. Thats what I mean though. 30 isn’t the goal. If it was: I would just do that. Much like when people kept wanting me to get Keg Grace in under 2 minutes.

This is all just a part of something bigger. When 30 happens it happens. Where I am is what I need

2 Likes
1333

I respect that you’re always the architect of what you’re trying to achieve. It’s the right mindset. Only you know with 100% certainty what your goals are and you have the knowledge and experience to know how you’re going to get there. Nothing but respect dude.

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1334

Very much appreciated @davemccright . I find numbers really confining these days. The goal is like Taoism: as soon as you speak it, its not there.

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1335

AM WORKOUT (0340 natural wake up) FASTED

10 rounds of

Harnessed prowler pull w/90lbs loaded
Run back to start
10 KB front rack walking lunges w/24kbg bells
Farmers carry remainder of distance to prowler

Time: 42:30

Drive home, speed unload the truck, then transition immediately to

5 minutes of ABCs w/24kg bells (23 total accomplished)

Notes:

• Weather played better this time, so easier drag on the sled meant more rounds accomplished. This is still a tough workout, and definitely making me better through out. When a truck pull isn’t on the line, I might play around a bit more with what’s done in between prowler pulls. I’m actually dragging right next to a hill, so the potential to include hill sprints is there.

• Those ABCs right afterwards are magic. Just the cherry on top. Was actually feeling pretty loose. My right hips is pretty pissed off, but I can cope with that.

• Upper right trap is mending well. Not in near as much agony as before. Elbow is in a decent enough spot. Should be healed up in time to compete.

• Tang Soo Do on the agenda for tonight. Already got the ABCs done.

• Plan from here is hit some pressing tomorrow. On Friday, I think I’ll still do the EMOM deficit dead/SSB workout, then go for a weighted vest walk and come home to some ABCs. Plan to his ABCs first thing in the morning the day of the comp to get a decent sweat going.

• On the topic of sweat, once again, woke up at 187.6, did the workout, took my shower and weighed in at 182.6. This weight delta is nuts.

7 Likes
1336

Tang Soo Do was a decent workout. Went over a little bit of everything and drilled some bag work and sparring. My elbow held up, which is good. Hips are bugging me. Right trap is on the mend.

EDIT: Just got the e-mail with the events for the day. For my weight class it’s

Axle clean and press away: 205lbs

Loading medley: 140lb stone, 200lb stone, 150lb sandbag, 200lb sandbag.

50lb weight over bar: rising bar format

Deadlift medley: 1 rep with tire deadlift at 515, 2 reps of farmers handle deadlift 335lb, AMRAP axle 335

Truck pull

I’m pretty prepared for all of that. Saturday should be a solid show.

9 Likes
1337

Sometimes the planets just align and that is exactly what seems to have happened here. When I read those events I was like damn they look really good for you. Now to be fair, you are very well rounded so I would probably have thought the same for many other combinations. Very excited to read how you get on and hopefully you might even get some video footage and share with us.

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1338

Understatement of the year right there, I’d tend to think. I’ve always enjoyed the writeups/videos of your past comps, so I’m excited to see how this goes for you. Good luck!

1 Like
1339

@simo74 I appreciate that dude. The deads will be interesting, as it’s no straps for an axle AMRAP. I don’t really care for throwing, but I’m thinking all the snatches and cleans will help there. The loading event should be a total speed show for me, as I was training with a 250+lb sandbag. Sounds like no rope on the truck pull, so the prowler work should really pay off there. But, for the most part, my goal is just to have fun and fall in love with the sport again. I think I have a fair shot of it.

@creative_name Glad to have your support dude! Always want to put on a good show.

AM WORKOUT (0317 natural wake up)

25 band pushdowns

Axle continental and push press away
5xAxle
5x136

1 minute on/1 minute off for 6 total rounds

6-3-3x186

Axle continental and strict press away
12+5+5x136

GIANT SETS (dips/press-dip-raise-pull) odd sets dips, even sets BtN press, 75 second between sets

Weighted dip
10x95
9x95
8x95

BtN Barbell press
10x120
8x120
7x120

Dips
6xF

DB lateral raise
6x13x20lbs

Band pull aparts
6x15

Reverse hyper
40x90

20 standing ab wheels
Neck work

POST WORKOUT SHAKE

CONDITIONING:

As many rounds as possible in 15 minutes of

  • 2 Axle clean and push press away 156
  • 7 Burpee chins

Notes:

  • Last press workout before the competition, so went “off menu” and got in a little more practice. Kept weights on the lighter side and didn’t take any of the supplemental work to the point of stupid failure. Got in work, remembered what it was like to strain, but didn’t put myself at any risk. I can’t get stronger in one session, but I can definitely get hurt.

  • I like what I came up with for the press workout, and that might actually feature in the future. I set the EMOM timer, and went for max reps in a minute. Once I hit that, I let the timer go through the next minute, then started again. So minute 1, I got in 6 reps, I rested through minute 2, minute 3 I got 3 reps, rest through minute 4, 3 reps in minute 5. I tried for more in minute 7 and managed the continental but was out of reps. There’s room for me to do something like clean once in the first minute, clean each rep in the third, etc. Those follow on minutes are really special, because it’s hitting reps under fatigue.

  • My push press is still absolute garbage first thing in the morning, but with the reps I’m getting in under those circumstances, I’m feeling pretty solid.

  • My right trap is healed, but neck is still tender. Makes putting my head through the window a little tough. Should be healed up by day of, but worse comes to worse, there’s always icy hot.

  • The conditioning workout seems to work better using a double vs a triple, but that’s because I’ve shifted focus away from getting in reps on the push press and toward minimizing the time between the last burpee and the first clean and press. I try to come straight out of the burpee to grabbing the axle and going. I feel there’s a lot of value added there.

  • ABCs on the agenda for the evening.

  • Woke up at 185.6, then was 181.6 post workout shower. Weight is really in a good spot.

  • On that note, I found veins in my traps yesterday. Leanness has reached absolute stupid levels. Putting time caps on fat loss is the smartest thing I’ve done, because left to my own devices I’d keep chasing this dragon and end up in a bad place again. I am excited to start really eating again.

11 Likes
1340

PM WORKOUT (1700)

26 ABCs in 5 minutes w/24kg bells

Notes:

  • This was the easiest one yet. I think the next evolution is a suck sandwich of 6-5-5-5-6. I was really feeling loose in the front squat, which seemed to help.

  • I ordered this awesome t-shirt that just totally suits me

3024×4032 2.05 MB

11 Likes
1341

That shirt is very cool and so on point. LOL

1 Like
1342

Dude if there was an alternate timeline where shirts are sentient beings, that would be you dude.

1 Like
1343

@simo74 and @tlgains I knew you two could appreciate it, haha. I’m kicking myself for not buying 2: one to wear for training, and one for casual wear. Because when I wear it for training, I destroy them.

AM WORKOUT (0320 natural wake up)

12 rounds EMOM:

Odd sets: (3) Deficit Deadlift 315lbs
Even Sets: SSB squats 205

3x8
3x7

Upon completion, immediately change shoes, thrown on vest and

2 mile 80lb weighted vest walk

Upon return, immediately change shoes, remove vest and

5 minutes of ABCs w/24kg bells (22 total)

POST WORKOUT SHAKE

CONDITIONING:

Do 10 KB swings w/40kg bell in between sets of cleaning up the weight room

7+ minutes of activity total

Notes:

  • I flat out enjoy training like this. And yes, I’m aware that I hate training, but it’s one of those “if you HAD to pick” sorta things. This appeals to my ADD. Lets get in some heavy lifting that blows out the lungs, keep that heart rate up with some tough but manageable LISS, then come home and blow it all out. Murph is like this to an extent as well.

  • Went with this protocol because it’s the day before the comp. Still want to move, still want to get in work, but also know I’m not going to get stronger between now and then.

  • I am proud of being able to hit 22 ABCs under that much fatigue. 22 used to be a reach number.

  • Glad I got that EMOM on video finally. It was quite a bit easier to hit it first thing in the workout vs as a follow on from heavy pulls, but again, easy was the goal.

  • Bodyweight spiked upward. Imagine it’s a hydration/sodium issue. I can still make weight at the rate I’m at, but I think I’ll have to spend the early morning sweating tomorrow. Got a hot garage just for that.

  • Tang Soo Do is on the radar for tonight.

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