@Koestrizer Very much appreciate that sentiment. As the pursuit of maximal strength shifts away in my 30s, finding new challenges has, in itself, been an enjoyable challenge. I’m a big fan of what this style of training has produced in me compared to others. Had I to do it all over again, this is where I would have landed.
In the black containers is 1/2 of a porkchop and 1/2 of a salmon fillet, to later be populated with some sort of veggie (most likely zucchini). The bottom right container is filled with sautéed onions, to be used in omelets and other things through the week. The top right is sautéed peppers. The 5 big clear containers have a variety of meats in them, as I was clearing out my freezer. Chicken thigh meatballs, chicken tenderloins, pork chops and salmon fillets, all marinaded in a zero sugar added marinara sauce, on top of a bed of sauerkraut with broccoli.
1 salmon burger, 1 shrimp burger, both on low carb buns with local tomatoes, lettuce, Walden’s farm mayo and peanut butter spread (it’s good, but I prefer sunbutter), fat free cheese, chicken bacon and sautéed onions (there they are!) with air fried zuchinni straight from my garden, more local tomatoes, mashed cauliflower, local sweet corn and sugar free paleo ketchup
Open and close face photos
And appreciate the kind words dude!
@jwlake06 Thanks man! It’s a serious undertaking, but coming out the other side is worth it. I’m excited for your log dude: can’t wait to see what comes out of it.
Got in a 1+ mile walk with the dog and the family in the morning, all of my daily work, and then this great little 10 minute WOD
EMOM: 2 stone to shoulders w/135lb Stone of Steel then 8 KB front squats w/24kg bells
I was covered in sweat when it was over: it’s humid as hell and my knee is swelling like a grapefruit.
Malcolm X BBB Beefcake squats tomorrow: f**k yeah.
Belt squat stripset (no lockout/no rest between sets)
38x200 (WTF)
Reps of 175,150,125,100,75,50,25,Axle
50 chins as I put away weight plates
Neck work
30 GHRs
POST WOROUT SHAKE
CONDITIONING
20 ABCs in 5 minutes w/24kg bells
6 75 second rounds of swings
Rotate between the 24kg, 20kg and 40kg bell per round
Buy in each round with 1 ABC w/24kg bells
Total of 170 swings accomplished
Notes:
Warm ups felt smooth today, but they got heavy quick. Food needs to go up.
Continuing to trust the process and focus on the supplemental while letting the main just be heavy. No longer worried about 5s pro, minimum reps, etc. Just maintaining balance between main and supplemental. I have a goal: finish the program with 5x10x405 squats. This is how I will get there.
Used the Zeno strategy to get through the Malcolm X sets. Familiar suffering to bridge new suffering. Effective enough. Getting 19 on the first go vs 20 was a heartbreaker, but it was a tactical decision at that point.
That belt squat topset was nutty, and another instance where I think I’m seeing the Surge shine through. Similar to Poundstone curls: it seems to show on the more bodybuilder-ish higher rep pump work. But I’m also not performing substandard on the strength work despite only have Surge in my gut, so that’s something too. I’m thinking it might benefit me to have a full serving before the workout even starts, vs half before the start and the other half during.
My schedule is going to be crazy today, so I “cheated” and got my ABCs in as part of my conditioning. After 50 barbell squats and a whole mess of belt squats, when you try for some KB front squats in the ABCs, your body says “WTF no”. I actually hit 7 so fast and smooth in the first round I contemplated going for an 8th, but after that it was total struggle bus.
Throwing in an ABC for buy in on the swing conditioning was baller. Gotta remember that.
That’s it for the required training for the day. I foresee a prisoner squat tabata workout in my future, just to get blood pumping, or maybe 100 burpees.
AM WORKOUT (0320 natural wake up) SEMI-FASTED: Surge Workout Fuel Only
BBB BEEFCAKE Week 2, Workout 3
MAIN WORK
Axle clean and strict press away
5xAxle
5x136
5x151
5x171
SUPERSET W/5x10 band pull aparts
SUPPLEMENTAL WORK
50 axle clean each rep and strict press of 136lbs in 12:10
ASSISTANCE WORK
Dips into pushdowns into hypers into abs into neck into GHR
Dips stripset (no rest between sets)
6x105
4x80
4x55
6x30
20xBodyweight w/rest pause
50 pushdowns
40x90lb Reverse hypers
20 standing ab wheel
Neck work
30 GHRs
Poundstone Curls
211xAxle
POST WORKOUT SHAKE
CONDITIONING
15 minutes of “LOST IN TRANSLATION”
3 axle clean each rep and push press of 136lbs
7 burpee chins
Notes:
Clearly still hot as hell in the garage.
Topset of 170 was smooth and strong. If I were “playing 5/3/1 for real”, that’d probably be a good TM or 1s week weight.
When I focused on actually trying to clean the axle vs muscle it up, I had a lot more energy left for that press. Damndest thing.
Fairly certain the Surge shows on those Poundstones. I didn’t stop for the full 211 reps. I slowed down at the 160 mark, but no resting at all. That’s just wild.
Finished the day off with 25 ABCs in 5 minutes w/24kg bells
What’s interesting about this is I THOUGHT I set my timer for 3 100 second rounds, with the plan being to get 10 in per round. Instead, I dorked it up and set it for 60 second rounds, but STILL did 10 straight out the gate because I was already bought in, so now I know I have that in me. Tomorrow is prowler day, so I don’t anticipate being able to smash that after that workout, but it’s definitely a future plan.
Also, my left knee is swollen up like a grapefruit these days. Must be the weather.
6oz piedmontese grassfed sirloin and egg(…whites) with local tomatoes, mashed cauliflower, a combination of local air fried zuchinni and eggplant, and local sweet corn
20 KB swings w/24, 20 or 40 kg bell, rotate each round
Between each set of 20, so some sort of daily work (dips, chins, standing ab wheel or reverse hyper)
365 total swings accomplished
Notes:
That bearhug carry was definitely the missing element here. Going from high handle push to bear hug carry is fantastically awful. Your lungs are on fire from the prowler, and then the keg sits RIGHT on them so you can’t recover. Then the backwards drag allows for a slight break.
Ending the workout with the loading is also just fantastic. Really glad I’m including that. Great target of opportunity there.
Have to work to make sure I don’t dog the backwards drag too much. Too easy to let it slack.
Those ABCs upon returning home are brutal. Legs are just shot.
365 swings in 20 minutes with bodyweight work in between bodes well to me. 500 is there if I want to prioritize it.
40x90lb Reverse hyper
20 standing ab wheels
10x24kg front rack KB lunges
Neck harness work
POST WORKOUT SHAKE
CONDITIONING
“BEAR CALVARY”
400 bodyweight dips
EMOM, 2 Bear Complexes w/95lbs
Time: 34:34
Notes:
My left knee, and really entire left leg, continues to be incredibly swollen. The bear complexes helped shift some fluid around. Left elbow is also a little buggy, and the very first set of chins I did today did NOT make it happy, but it seems like I just need to work my body through space to get things going.
Benching felt decent enough. Original gameplan was to rest the axle in the down position during the supplemental work, but set up for it was too tricky. Went rest-pause. Pause reps really help turn this into something fierce.
Had extra time, so went for extra reps on that conditioning workout. A 34 minute “conditioning” workout on top of a full lifting workout is honestly pretty stupid, but it was a good day for being stupid. Will really need to push the calories to make up for that.
I actually did front rack lunges on my press day as well but forgot to record it. I like keeping a little unilateral work in. It’s been a nice touch.
@atlas13 Huge props coming from you dude, and very much appreciated. 500 is there: just a question of setting aside the time
PM WORKOUT (1630)
26 ABCs in 5 minutes w/24kg bells
Notes:
Used 3 100 second rounds. I like how this went psychologically. “ONLY” 3 rounds. Got 10 in the first and 2 8s afterwards, with about 6 seconds left. 27 is there. 3 9s will get me there.
