This has to be the understatement of the decade. That set was great and horrible to watch at the same time. Every time you lifted the SSB handles to get the weights off your shoulders I could feel the pain. You never surprise me but you always amaze me. Quality
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Locked in!! Nice work brosky!
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@simo74 Always appreciate it dude! Game recognizes game on that SSB squat, haha. People keep asking āwhy do you put it toward the end: SSBs are harderā, and that shows me someone who has NEVER pushed SSB squats FAR vs hard. Those handles are a blessing and a curse, because they allow you to just keep digging deeper and deeper. Major props from you, and those are props I donāt take lightly.
@jwlake06 Hell yeah dude! Always appreciate you stopping by. You need to get a log of your own sometime: people have a lot to learn from you.
Slept off and on until 0610 and did the following fasted
23 ABCs in 5 minutes w/24kg bells
5 minutes of Burpee chins (32 total)
3 minutes of ABCs (3 per round)
Remainder of burpee chins to total 50 in a total training time of 15:09
Iāll need to name this one, as I keep coming back to it for a 15 minute burner. Kicking off with the ABCs redlines the heart, thereās a chance for ārestā on those BCs, just to kick it up again. And I find the burpee chin really is the ultimate compliment to the ABC, as far as low space/tech effect goes.
More graititous shirtless photos, because this is the joy of those first 2 weeks coming out of weight loss. I am swelling up like crazy
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Lol, muscles are so weird, theyāre like balloons.
Looking POWERFUL my dude
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Much appreciated @tlgains ! Feeling that way. LOVE being in a gaining phase. Just so psychologically pleasing.
Meant to log this a few times now, but an interesting aside is that 2 Jul 1999 was when I decided to turn the ship around as far as health and fitness goes. I was 13 years old, 5ā9 and 176lbs of cookie dough, with a 36" pants size. And I bring that up because, based on my weigh in earlier this week, I weighed exactly the same as when I started, and am absolutely transformed. It shows that the scale tells a terrible story. Itās easy to just look at the numbers and say ā22 years spent going nowhereā, but the pictures tell the true story.
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Blowing up the log: foundations of the Nebraska project @davemccright @mr.v3lv3t
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Already completely evolving to a new form! Shedding the too small skin that fit you before. Mulching into a monster! Experiment off to a hell of a start!
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Makes me want a salad man, lol.
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Is Bruce Springsteenās album Nebraska involved in this?
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On the surge workouts, I mix 3x scoops the night before into 2L. Consume one third upon waking, another third during training, then another at the end of the day.
On the āoffā days 1 scoop into 2L (mix and fridge it the night before again) and sipped across the day. Iāll water it down further on off days sometimes.
Interested to read how you go with the Surge mate.
@davemccright Hell yeah dude! The rebound makes the weight loss worth it, haha. Iāve been walking around looking like a goddamn anatomy chart all day today. Any carb I touch just soaks right up.
@mr.v3lv3t Thatās the sign of some good veggies, haha. Typically it makes someone want a steka.
@heretolog With me rocking my headband these days, I should TOTALLY plug more into The Boss: good call.
@raven78 Sounds like youāre sticking with the video. Are you running the challenge straight up? Sorry I canāt keep up with all the logs. Right now Iām easing in, since Iām so new to carbs. Much like my normal approach to nutrition and training, slow dosage adjustment and build up.
Folks, weekends just canāt contain the sheer amount of awesome in me.
First, finished up crushing meal prep
Made an amazing spread for the family for dinner featuring some grassfed piedmontese hot dogs and a TON of local veggies and fruits (and piedmontese is actually local for us too)
Got in the daily work
Then, since my quads were feeling a little sore, I got this workout in
- Double Kettle Bell Clean Each Rep & Front Squat w/20kg bells
- 1 to 10 back to 1
- Donāt set the bells down
Got to 10 before I had to set things down. Total time was 11:05.
And in 7.5 hours, we squat for real.
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Yeah matey, straight up program, but some light conditioning/movement on the āinbetween daysā, and slightly above maintenance food wise.
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AM WORKOUT (0320 natural wake up, better night of sleep)
BBB BEEFCAKE Week 1, Workout 2
MAIN WORK
Squat Warm-up (Jump-squat-row)
Box Jumps
4x3
Meadows Row
4x10x100
Buffalo Bar Squat
5xBar
3x195
3x285
3x375
3x425
1x475
SUPPPLEMENTAL WORK
Buffalo Bar Squat
5x10x370
SUPERSET w/
Bodyweight dips
5x10
90 seconds rest between sets 1 and 2, 1:15 between remainder of sets, total time 15:45
ASSISTANCE WORK
Belt squat into reverse hyper into ab wheel into chins into pull aparts into pushdowns into GHRs
Belt squat stripset (no rest/lockout)
28x200
Reps of 175,150, 125,100,75,50,25,Axle
Reverse hyper
40x360
30 standing ab wheels
50 chins (done while putting away plates)
50 pull aparts
25 pushdowns
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
āMedium-light-heavy swings w/level changeā
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Lined up a 24kg, 20kg, and 40kg bell. Start with the 24kg bell and do swings for a minute
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EMOM, do 5 burpees
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Next minute, move onto the 20kg bell, swings until the minute is up, 5 burpees, then the 40.
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12 minutes total, 240 swings total
Notes:
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I slept deep leading up to this, which was a pleasant change. Think Iām back on the right timezone.
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My original gameplan would have had me squat the 475 for a triple, but Iām engaging in a ātrust the processā approach here. BBB Beefcake is about the supplemental work. The main work is there to keep heavy reps grooved. So long as I get that done, Iām happy. And letās review: I came back from vacation, wherein for 10 days all Iāve had was 45-50lb handweights to work with. Upon my return, I jumped into the hardest workout of the cycle, then squatting for 60 reps with various barbells on Saturday, along with 69 KB front squat reps that day, then went on to perform 188 KB front squats on Sunday. So Iām not too worried about squats.
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The supplemental work went awesome. Having 4+min of wiggleroom bodes well for the 1s week, especially with those dips thrown in. It was challenging, but not world ending. Deep Water does a great job vector checking here, because BBB Beefcake is āonlyā 5 sets. Very easy to get through.
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Belt squats were a warm welcome back. Definitely need them back in my programming. Can really feel the effect of it. And rolling into all the assistance work straight through there is absolutely the right answer.
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Still like a goddamn blast furnace in my garage. Sweating through everything. Itās honestly what I prefer.
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I like what I came up with for conditioning. It was ultimately just something quiet, since my in-laws were still asleep, but it really worked well. They leave today, so noise can happen again.
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All thatās left is ABCs and neck, but I might get in a weighted vest walk too. Weāll see.
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On the Surge front, second day of using it. Went with the lemon drop. Both have been pleasant flavors. Still stuck with the RX on the package of 20oz of water and 1 serving, starting 15 minutes before workout. Finished it during the 2nd set of the supplemental work. I still get a little uneasy with fluid in my stomach while training, but it settles well.
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So letting my mind run today, I realized that I was approaching my upcoming press training backwards. I was going to do log vipers on my 5s week, but the reality is, I can clean a MUCH heavier log than I can clean an axle. Thereās so much more tolerance for error there. So my plan moving forward is to log viper press each rep on the 1s week for the BBB work, power clean the axle for each rep on the 5s week. On the 3s, Iām still sorting that out. I might try power clean 5/continental 5, or power clean 2-3 and press away the rest. Still some room for play.
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Looking ripped!! Yeah I may start a log at some point. Truth be told I just like lurking and I keep my own hand written logs. It would be nice to have everything Iāve tried along the years all in one place online though. I still appreciate all your insights and in depth write-ups.
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@jwlake06 Dude, its just nutty being this lean, haha. My 30s have been wild this way. I have to eat so much to not end up this way. Always happy to share, but iron sharpens iron and you do a great job keeping my edge.
Got in 24 ABCs in 5 minutes w/24 kg bells and actually got in a bonus Tabata prisoner squat workout during some downtime. Should help my quads recover.
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I love meat as much as the nextā¦ meathead. But thereās definitely something special about a big plate of fresh grilled veggies. Done up with a little avocado oil, salt, and pepper and right on the edge of soft and crispy. Magnificent haha.
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Iām somewhat in-between programs at the moment, having just finished the Surge Challenge. Iāve been interested in Building the Monolith for a long time. However, being that Iāve been away from the 5/3/1 style of training for a month, do you believe that BBB Beefcake would be a good primer for BtM rather than just jumping straight into it? Youāre someone whoās ran both multiple times, so Iām definitely interested in your take on this. With your experience, youāre pretty much second only to Wendler himself on this matter in my mind!
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Very much appreciate that sentiment dude! You could absolutely jump straight in to BtM, but BBB Beefcake is absolutely a solid primer leading in. They play quite nicely with each other.
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