Malcolm X it=total amount of Reps by any means necessary
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You got it! Instead of 5x10, I would just smash out 50 reps as fast as I can manage. I realize I had this great idea previously while doing Building the Monolith and executed it with the press
So its more like a recurring nightmare, haha.
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Please tell me that 346 is a typo, or if not please help me with my bench.
Oh f**k me you know it is, haha. I have hit that in a past life though
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I figured it was when you wrote in the summary that the 270ās were hard. LOL
@simo74 the other string of clues was that this is a 5/3/1 workout, haha.
25 ABCs in 5 minutes w/24kg bells.
But the real highlight
Donāt act like you are gonna eat anything more anabolic than my bison tacos today
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Now you are just getting all technical. LOL
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AM WORKOUT (0317 Natural Wake Up) SEMI-FASTED (Surge Workout Fuel only)
BBB BEEFCAKE Week 2, Workout 1
MAINWORK
Axle Deadlift
5x176
3x266
3x356
3x411
1x466
SUPPLEMENTAL WORK
Axle Deadlift
50 reps of 356lbs in 13:15
Straight into assistance work
ASSISTANCE WORK
Hyper into abs
Shrugs into rows into pull aparts into pushdowns
Reverse hyper
40x360
30 standing ab wheels
32 Axle Shrugs against short strong bands
Kroc rows
9x115
50 band pull aparts
25 pushdowns
30 GHRs
20 dips
POST WORKOUT SHAKE
CONDITIONING
Medium-Light-Heavy swings w/3 burpee chins between
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15 swings, start with the 24kg bell, then the 20kg bell, then the 40kg bell
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Between each round of swings, do 3 burpee chins
Got through 12 full rounds and the swings of the 13th round in 12 minutes
Finished up with 30 dips and 14 chins to get in my daily work
Notes:
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Been having some GI issues the past few days. Thought it was a stomach bug, and might still be, but Iāve also once again brought blueberries back into my nutrition, so that may be the culprit. It impact todayās workout, as it took a while to get my morning started.
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I had another grinder in me for that topset of 466, but juice wasnāt worth the squeeze, since I was already so behind the 8-ball. Just wanted to be able to give the supplemental my all.
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Goal achieved for supplemental work: that was incredibly awful, I broke the weight off the floor more than I would have with a straight up 5x10 approach, still made it well under 20 minutes and suffered a bunch. I do think my TM is a bit too high for deads, but weāll see if I adjust it or just eat up to it.
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Forgot the kelsoās in my assistance work. Moving too quick to make up for time.
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My conditioning work got stepped on due to the Mrs wanting to sleep in. Was supposed to be stones, but didnāt want to risk crashing it and waking her. āMedium-heavy-lightā is still solid though, and I was hurting by the time it was over. Swings and level changes really answer a lot of questions.
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First workout trying out @TrainForPain ās approach of empty stomach Surge. I donāt think I performed any worse that way, and it meant I got to have a bigger post training meal, so thatās cool. Still 1 serving: half before training starts, the other half through the training.
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On note of ābigger post training mealā
- 2 slices of keto toast w/sunflower butter, 4 stalks of celery w/Nuts n More Spread, mug of cashew milk, mug of fat free greek yogurt mixed w/protein powder, fruit, cinnamon, salt and dark chocolate chips, and then 1 whole pasture raised egg/2 egg whites, 2oz combination of grassfed beef/piedmontese liver chorizo and taco seasoned bison, avocado (60 grams) tomatoes, onions, jalapenos and bell peppers in a low carb wrap with fat free sour cream and some sauces to make a FANTASTIC breakfast burrito. This is how we eat here in Valhalla.
*ABCs and Tang Soo Do later today
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Strong AF!!
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Would a T-bone for lunch win or lose in this battle?
Just kidding dude, those look awesome. I have yet to try the bison and I keep forgetting to order it!
Also, itās been a while since Iāve posted in your log. Its amazing how consistent and relentless you are given how much travel/obstacles etc you deal with. Itās inspiring! Happy gaining bro!
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@jwlake06 Thanks dude! Sure feeling that way.
@boilerman T-bone for lunch definitely trumps mine, haha. And Iām actually using bison from Costco rather than piedmontese for my taco meat. Piedmontese stopped carrying most of the other cuts of bison for now, but Iām sure theyāll come back.
And no sweat on not checking in on the log dude: youāve got your head down and are absolutely killing it on your end.
Had a med appointment where blood pressure and heart rate were taken. 115/55 for bloods, ārestingā heart rate of 45.
I have been AGGRESSIVELY salting the holy hell out of everything I eat for MONTHS, if not a full calendar year. That blood pressure is nutty.
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Got 26 ABCs done in 5 minutes with 24kg bells using a new approach.
4 75 second rounds vs 5 1 minute rounds.
Went 7-6-6-7.
Iām gonna play with that for a while. Something Iāve appreciated about 5 minutes of ABCs vs Tabata front squats is the room for variability. I was going mad with the front squats because it was ALWAYS 8 rounds. I got to dread the number 8, it would cause me legit anxiety. 5 minute EMOMs were doing that to me, but prior to that it was my 6 rounds of 40 seconds on/10 seconds off. As my fitness improves, I can do fewer rounds with more complexes per round. This was an āeasyā 26 total: 27 is definitely there with this approach.
Still have Tang Soo Do, but wanted to log this while it was still fresh.
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Slept until 0615. Really good/deep night of sleep. Woke up and did a fasted workout of the following
24 ABCs in 5 minutes w/24kg bells (using 4 rounds of 75 seconds)
30 burpee chins in 5 minutes
5 minutes of medium-light-heavy (24kg-20-40) sets of 15 swings w/3 burpee chins between
5 minutes of alternating dips and standing ab wheel
25 pushdowns
50 pull aparts
30 GHRs
Notes:
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Starting the day with ABCs is pretty awesome, because I get one of the worst parts of my day over and done with, and with this workout in particular it kicks the heart rate into the red and then I just hang on
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Going straight into those burpee chins after the ABCs in gnarly. Level changes really are the key.
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Bringing daily work back into the rotation as a āthou shaltā has been a positive for me. Iām appreciating the creativity required to ensure I make it happen.
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For all those āstraps weaken gripā folks: my forearms are absolutely destroyed from yesterdayās Malcolm X axle deads, even though I used straps. Been a while since theyāve been sore.
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On the note of soreness: all my upper body pressing muscles are sore from that 300 dip workout. Been a LONG time since Iāve felt that. Pretty awesome. Makes burpees a treat.
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In Tang Soo Do, I focused on bringing violence back to my forms/hyungs. Iāve been sleep-walking through them for too long. This is a chance to practice intensity and violence, and ultimate make myself better.
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Rest of todayās plan includes lawn mowing and Monument to Non-existence.
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You are an absolute machine and I love reading your log!! Makes me get hyped to get my (much less intense) work done. And actually want to do conditioning, which Iāve been slacking on.
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It is always nice to know that my muscle misery has company 
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@simo74 You know Iām good for it. And I know youāre good for it with those barrel carries!
PM WORKOUT (1400)
āMONUMENT TO NON-EXISTENCE: UNSTABLE MUTATIONā
15x225 front squats
20x225 squats
25x225 SSB squats
30x225 deadlifts
35x225 high handle trap bar lifts
Straight into 60+ minutes of lawn mowing
Notes:
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This weekly workout continues to be one of THE defining things I engage in. This is a weekly transformation. I have an out of body experience when I perform it while, at the same time, experiencing every single second of agony. The reps are inevitable: they WILL happen, no matter what I think, say or feel, yet every second I spend with that goddamn Safety Squat Bar on my back is a second I am spending thinking of just HOW I could quit.
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I REALLY want to discuss that SSB squat. It is THE biggest deal in that movement. Itās absolutely wild how my whole body is just shutting down the whole time. Wanna know the thing that hurts the most? My calves. They HATE whatever it is Iām doing at that time, and itās such a weird thing for me. Otherwise, itās just āthe everythingā thatās getting murdered.
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I keep getting questions about āwhyā I do this or what it trains, and thatās just funny to me.
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Itās worth considering that, this morning, I did 20 minutes of training. This video is 15 minutes of training. These 15 minutes blow those 20 minutes away. Time tells only a fraction of the story.
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Gonna keep tooting my own horn for a second, because Iām firing on all cylinders these days.
āHey T3hPwnisher, what have you done in your past 3 days of training?ā
On Thursday, I did this AFTER my workout was done
On Friday, I did this
On Saturday, I did this AS THE RECOVERY WORKOUT
I also did 5 minutes of ABCs on all of those days, and daily work, and full 5/3/1 workouts, and some Tang Soo Do
And I got my heart health so well sorted that I got down to a 45 RHR AFTER an energy drink and going up a flight of stairs, with blood pressure markers to match.
I continue being more trouble than I am worth. Everything is moving in the right direction.
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Tooot tooot tooot Pwn is in the house
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@simo74 Hell yeah! Time to engage in some nerddom too
Slept until 0615 decently well, got up and did the following fasted
25 ABCs in 5 minutes w/24kg bells (thatās absolutely nuts for a first thing in the morning workout)
10 minute circuit of 3 burpee chins-10 dips-3 BCs-5 standing ab wheels
1 minute of ABCs (5 total)
20 burpee chins
50 pull aparts
25 pushdowns
No plans for the rest of the day. This is enough training, but thereās always room for more.
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God damn you just have to admire this, no matter what you think about it. Since I still find myself in a bit of a rut with training, I am even more in awe of how god damn hard youāre pushing after all those years. Itās not like Iām lazy compared to the people around me but truth be told: Right now it feels like the more years I have under my belt, the harder it is for me to still put me through the grinder and do the stuff that really hurts. The relentlessness you display is just insane.
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