I dunno man, training really hard still sounds kinda difficult.
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Lean and mean, dude! Itās gonna be fun to see the rebound.
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Such a beautiful base to build from.
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@SvenG Much appreciated dude! Hoping I can channel the spirit of Jack Dempsey on that regard
And happy birthday!
@tlgains Thanks dude! Nowhere to go but up.
BBB Beefcake Week 1, Day 1
AM WORKOUT (0330 natural wake up), rough night of sleep
MAIN WORK
Texas Power Bar touch and go Deadlifts
5x155
3x225
3x315
3x385
3x440
3x495 (not a full rep, but I had it if I wanted it)
SUPPLEMENTAL WORK
BBB FSL Deadlifts superset/dips (90 seconds rest between first 4 sets, 120 for final)
5x10x385
Total time for supplemental/dips: 18:30
ASSISTANCE
Reverse hyper into ab wheel into shrugs into shrugs into rows into pull aparts
Reverse hyper
40x360
25 standing ab wheel
30 Axle Shrugs against short strong bands
KB Kelso shrugs
15x24kg
Kroc rows
8x115
Band pull aparts
25 w/monster mini
25 w/mini
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
20 EMOM rounds of AMRAP burpee chins, top of every minute, do 4 DKB front rack lunges (2 per side) w/24kbg bells
76 burpee chins completed
Finished out the 24 remaining chins to get 100 total
Notes:
ā¢ I was feeling REAL strong ramping up for the deadlifts, but on the topset I noticed I had opened up my shins again, and between that and my in-laws still being asleep upstairs, my heart wasnāt in the pull. I got the final rep halfway up, coulda fought for it, but knew that the outcome would have been a very loud eccentric, so I set it down. Felt a few pops and snaps through the body as well, but nothing terribly alarming.
ā¢ I think my gameplan for this BBB run is ābare minimum repsā vs 5s or 3s pro. So 5s on week 5, 3s on 3, and 5/3/1 on 5/3/1. Should answer the mail using these TMs. Regarding progression, I might actually keep the TMs the same for next cycle and just focus on crushing it.
ā¢ Recovery between sets is solid. Conditioning is really shining through, even with all the time away from the barbell.
ā¢ In that regard, today was an excellent āwake up callā workout, as itās the hardest day of the cycle. My time with the kettlebells and dumbbells still did enough, but I should really be able to move full steam ahead when I get a feel for the equipment again.
ā¢ Assistance work did the trick.
ā¢ Conditioning, I woulda preferred to break out the stone, but again, didnāt want to wake family. It was good to get in some single leg work.
ā¢ My elbow is feeling 100%. Deload paid off.
ā¢ Day 1 using Surge. I think Iāll need to re-educate myself on proper protocol. 20oz of water went QUICK. Did feel a little queasy training with stuff in my stomach, but in general it seemed to digest without issues. Pre-mixed it the morning before, since I get up so early. Had it with a slice of keto toast with sunflower butter to start the morning, then sipped on it through the workout until I was done with the main work. Also got to use my Junk headband this morning as well. I like it more than my $8 baseball caps from Walmart, but I still managed to sweat through it by the end of the workout.
ā¢ Tang Soo Do and ABCs still on the radar for today.
ā¢ And, of course, the post training breakfast shot
RIP my Bobās Burgers coffee mug, which met a tragic end due to insufficient counter-space this morning. Thinking about getting this x-men mug from the Disney store
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Finished up the day with 25 ABCs in 5 minutes w/24kg bells (havenāt skipped a beat) and an hour of Tang Soo Do.
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Alright, so now Iām feeling a little dumb. Re-watched this video
Is this protocol purely for those following the challenge, or is this how Surge is to be used in all instances?
@TrainForPain @flipcollar @atlas13 Yaāll are using Surge without following the specific challenge from what I recall. How are you doing it?
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For me, Iāve just been mixing in one serving with water. I start drinking it 15 or so minutes before I get into the gym, then continue drinking it throughout my workout, normally finishing the drink by about halfway through my lift. Itās been great for me so far, especially being in a calorie deficit, I think the carbs help give me a little extra push through my workouts
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This gain phase is going to be so nutty considering how lean your starting point is. I think this will actually be insane haha. Perfect time for a āT-Ransformationā thread to flex the insane mass gain thatās incoming.
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Should we call it The Nebraska Experiment?
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Hahaha that would be pretty perfect. We just need a lab setting and exercise equipment that we can sell as a result lol
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First, my condolences to your Bobās Burgers mug. Did you see the movie? Delightful!
Anyway, for me with Surge Workout Fuel:
I mix one scoop in a 26 oz shaker the night before and leave it in the fridge. I wake up, have coffee, and head to the gym. I do my warmup sets and probably my first work set and then start sipping. I stretch it out so I have a sip here and there and Iām finishing it right about my last set. I probably have 2/3 of the drink in the first half of the workout; in my brain it seems like that should give me the most oomph.
Short answer: one scoop during the workout on an empty stomach.
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@atlas13 Much appreciated dude! Thatās exactly how I handled it. Do you stick with the 20oz of water, or use more? It went down quick.
@davemccright Much compliment from you dude! Iām all on board with you and @mr.v3lv3t if it means more piedmontese, haha. It actually will be pretty much a Nebraska project, since summer is here and Iāll be eating a lot of local produce and meat.
@TrainForPain the movie was actually one of my more recent date nights, which shows I married a keeper, haha. Appreciate the insights. Sounds like you and I are doing it the same. I might even copy you completely and skip out on my keto toast and try running purely off Surge.
AM WORKOUT (0610 natural wake up, slightly better night of sleep, most likely issues being too lean) FASTED
23 ABCs w/24kg bells in 5 minutes
straight into
15 minutes of an abbreviated Dan John 10k swing challenge workout
- 3 burpee chins
- 10 swings w/24kg bell
- 3 BCs
- 15 swings
- 3 BCs
- 25 swings
- 3 BCs
- 50 swings
Got through 3 rounds of that.
I still have an itch to run the 10k challenge alongside one of these programs, just to say I did. This was a good proof of concept. 15 minutes for 300 swings, so 5 minutes per 100 with some daily work movement done in between. I could slot it in as my conditioning work at the end of a workout. Only issue I face is that itās a bit too formulaic and would rob me of the chaos that my conditioning tends to thrive on, but still good to know itās there as an option.
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Definitely!
I think itās worth a shot. Thereās beta alanine in it, which gives you a tingly feeling some folks like - thatās more pronounced on an empty stomach. I just also like the simplicity of just having one thing to deal with. Iāve even skipped coffee twice with the Surge. I know you tend to drink yours after training anyway, but the morning cup is a long running habit for me so it was a bit of a surprise that I wasnāt miserable on those occasions.
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Yeah, I was aping John Meadows idea of pairing the carbs with fats to slow down digestion over the workout, but this is a solid time for all sorts of experimentation. And less food BEFORE training means even more food after, haha.
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I think that works better if you have more time. It is too much for me if I donāt want to have to be awake two hours before training.
Iām really interested to see how it goes for you, by the way: youāre very lean, you donāt typically pound carbs, and you get in a lot of reps. I think youāll feel like the hulk busting out of your shirts.
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Do it!
I ran it coming off of Covid and it wore me down a bit, to the point I wouldāve absolutely struggled with a program running concurrently. However, Iām not nearly as conditioned as you and was eating at a small deficit, I imagine youāll crush it.
Only issue I face is that itās a bit too formulaic and would rob me of the chaos that my conditioning tends to thrive on, but still good to know itās there as an option.
It is very formulaic and not chaotic, Iāve posted elsewhere (probably just my log) that I think half the challenge gets you about 90% of the whole one
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I stick with the 20 oz of liquid, but agree it does go fast. I typically kill it fairly quickly, and then just drink water the rest of the workout. Yes, I understand that I could just mix the surge with more water. No, I donāt do it. Also no, I donāt have a good reason why lol.
I also drink a stupid amount of water when I lift though. Naturally sweaty dude working out in triple degree heat and 97%humidity lol.
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@TrainForPain Oh man, Iām missing that 2 hour thing for sure: Iām eating the toast 5 minutes before training, haha. Definitely an interesting experiment happening here though.
@heretolog Appreciate the vote of confidence. Itās on my radar: time is the variable.
@atlas13 Itās funny: I just donāt drink during training, even under those conditions. Never cared for it. I get your logic: stick with the prescription. Good to see it unfold.
Hello, allow me to introduce myself: I am T-nationās āT3hPwnisherā, and I am more trouble than I am worth.
Here is what I did for this afternoonās training
15x225 Front squats
20x225 Squats
25x225 SSB Squats
30x225 Deadlifts
That 15th front squat was high, but keeping the bar was the goal so I could rock on for the rest of the workout. I have NEVER wanted to quit a workout as bad as I did while hitting those SSB squats. Overcoming that was a HUGE victory. And peep me repping the brand there.
Later, I did some meal prep
Combination of sugar free terryaki chicken tenderloins and thighs, riced cauilflower and broccoli stir fry, and 95% lean grassfed ground beef/piedmontese grassfed beef liver chorizo.
And my evening meal
1 whole pasture raised egg, 2 whites, 1 oz of the chorizo, 1 oz of chicken, 50g of avocado, 1/4 cup of grassfed cottage cheese, mushrooms, onions, jalapenos, tomatoes, horseradish, chipotle tabasco and La Victoria taco sauce, 4 celery stalks with Nuts n More peanut/almond butter spread, 1 carb slice of bread with natural peanut butter and a 7 nut butter with sugar free jelly and an egg white wrap.
Folks, this is what training, eating and living like a champ looks like.
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