I seen this earlier man. Absolutely mental. I love how you’ve embraced the burpee
I wish these muscle heads, who constantly piss on it, would look at your efforts to see how anabolic they really are
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@ChongLordUno Hell yeah brother! Effort is always going to be the driving factor of success, and people will find a million ways to shy away from it.
Finished the day with 25 ABCs in 5 minutes w/24kg bells
This was, legit, the LAST thing I wanted to do. I was feeling absolutely bombed out from work and exhausted. So I treated myself to the plan of no plan and just went for broken. 13 unbroken ABCs in a row and still getting 25 in total. Really happy with where my conditioning is at this point.
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Birthday goes awesome. Got in 23 fasted ABCs this morning and managed a BBB Beefcake bench workout hitting 3x286 with only plate change rests, 50 reps of 226 using Malcolm X method at around 13 minutes and then a 15 minute circuit of daily work and conditioning. Tang Soo Do sparring tonight. Will flesh out details later.
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Happy birthday sir. You have a great day.
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Happy Birthday! Hope you’re enjoying yourself.
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Thanks guys. To clarify; its not my birthday. I am celebrating the wife’s birthday. Its her day, so any training I get in is pure frosting, pun partially intended
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Salute to Mrs.Pwnisher!!!
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Well an even bigger happy birthday to your queen.
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Just caught up on the log! Man, I love your mentality on that squat day, having to go back for the extra rep at the end. That’s very much like my own mentality on squats, never let the bar win! The mindset is infectious in here! Love seeing how hard you’re always pushing yourself!
And happy birthday to the wife!
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Fleshing out the bench workout…
PM WORKOUT (1525)
BBB Beefcake Week 3 Workout 3 (off schedule)
MAINWORK
Axle Bench Press (plate change rest)
5xAxle
5x136
5x226
3x256
3x286
SUPPPLEMENTAL WORK
50 reps of 226 axle bench around 13 min (rest pause Malcolm X)
ASSISTANCE
10 rounds in 15 minutes of
- 5 dips
- 5 head supported double KB rows w/24kg bells
- 5 band pull aparts
- 2 standing ab wheels
- 2 DKB front rack lunges w/24kg bells
Notes:
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Totally unplanned, but Mrs wanted to get in a run on the treadmill so I knocked this out.
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Speed was the name of the game, hence the short rest, Malcolm X and assistance circuit. All worked out well. Total “get to yes” workout.
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Being able to do those rows is a good sign for my shoulder.
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With the morning ABCs done, I got most of my training knocked out, and I even got in a 1.5 mile walk in the morning.
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Prowler and keg tomorrow. Have an idea of “Litvi loads”. Load keg 8 times on the tailgate, then onto the prowler to go for a ride. Ok, just thought it through and it’s going to be evil
8 loads to tailgate
load to prowler, high handle push,
Carry back to tailgate
Load onto tailgate so I can bearhug carry it back to prowler
Reverse drag to start
That is going to be awful
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Happy birthday, Mrs. Pwn!
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@simo74 @creative_name @tlgains @SvenG Thanks team!
@davemccright Absolutely appreciate that dude. We’re definitely cut from the same cloth. Good to have more of us to continue to foster this madness.
AM WORKOUT (0328 Natural Wake Up) FASTED
LAST CALL FOR LITVINOL
100+lb keg
Prowler distance: LONG
- 8 loads to onto truck tailgate with keg
- Load keg onto prowler, high handle push
- Unload keg from prowler and carry back to truck
- Load keg onto tailgate, bear hug carry keg back to prowler
- Reverse drag prowler back to start
3 rounds of that in 35:20, followed by
- High handle push prowler w/keg, immediately reverse drag to start
Done at 40:20, allowed 40 seconds rest, then followed by
- 3 minutes max keg loads to tailgate (34 total, 4 rep PR)
POST WORKOUT SHAKE AND 3 MINUTE DRIVE HOME/UNLOAD TRUCK
- 21 ABCs in 5 minutes w/24kg bells, transition immediately to
5 rounds of
- 10 dips
- 4 standing ab wheels
- 8 reverse hypers w/90lbs
- EMOM, do 1 ABC
Accomplished inside of 7 minutes, then finished off with 25 pushdowns and 50 pull aparts
Notes:
-
This workout definitely earned a name, because it was amazingly awful. “Last Call” because of all the keg work, “Litvi” for the 8 loads at the start. You’re putting away the booze, loading up the car with the drunks, pushing them home, then getting everything set up for the next shift. @TwoJarSlave may appreciate that. My alternative title was “Beer Muscles”, thinking in a similar way of stacking 8 sleepy drunks into the car and pushing them home before they get into more trouble.
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The 8 loads before the high handle really get your heart into the red zone, and that carry is agonizing back to start. From there, I focused on getting as low on the keg as possible for the bearhug/carrying it as high onto my chest as possible so that my legs had some room to expand, but having a keg crushing your chest when you really want to breathe is just amazingly terrible. There is temptation to cheat and grab the bottom rim, but a real bear hug carry will make you much better in general. From there, the reverse drag feels like sweet relief but is still hammering the quads, and then it starts all over.
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40 minutes is my stop point, and after 3 rounds I knew I couldn’t get in a full 4th, so I just went for a push and pull back to fill the space.
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Ending with the 3 minutes max keg load is a fantastic cherry on top, and I’m digging chasing after beating previous marks for the time being. Very solid challenge.
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Those ABCs were ROUGH coming home, which is a good sign. This workout caused a ton of fatigue. Rest of it was just getting in daily work and riding out that high heart rate. Had an earlier than usual showtime for work, so kept it short and sweet.
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No additional training obligations today. Had steaks last night: making burgers tonight. It’s an anabolic season. Deadlifts tomorrow: plan is to use the low handles on the trap bar.
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On the shoulder healing from, I’m at the point that, if you put a gun to my head, I could do a pull-up. Last week, I couldn’t even support my bodyweight from a dead hang. This is great healing.
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For Tang Soo Do yesterday, we got in some solid bag work. 30 seconds of full speed punching and 1 minute of unlimited technique, followed by 1 minute of sparring. Conditioning shone through, but my injury migrated toward my tricep during a lot of the punches. Weird.
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Great stuff as always. For added realism you should give life advice to the “drunks” you are stacking.
“Why are you here acting like a fool when you have kids at home?”
“No, you actually do not have the right to sneak in the basement and do coke. No, it isn’t in the constitution.”
“Throwing liquor at people won’t make you new friends.”
“Most people don’t want your piss on the side of their car.”
“Have some water.”
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Man, I think if I went with sandbags instead of kegs I’d REALLY have something there, haha. Always appreciate your insight and stories dude! And always looking forward to employing the “Bully Handbook” when I get a chance. My senior student could stand some bullying…but that’s a story for another time.
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That session looked as brutal as I have come to expect from your sick and beautiful mind Pwn. Love the thought that goes into the naming convention for your workouts too. Salute.
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@simo74 Very much appreciated dude. I really like what I came up with here. Definitely has some legs.
I just did 3 chin ups. Huge improvement from a week ago. I’m pretty good at healing these injuries.
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I missed my Saturday strongman conditioning last week due to some family stuff that was important. Looks like the weather forecast for down here is good this week so I have a new session planned for tomorrow. I think it is going to be good…well actually I think it will be horrible, which will be good.
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I love your approach of beating injuries into submission
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I appreciate that sentiment, but there’s a bit of nuance of what I’ve done here. I’ve been employing a slow and gradual approach of working ever so slightly within the ROM of the pain every day. You’re spot on that I refuse to let the body part get any rest, because I find that has the opposite of intended effect. There’s also a LOT I can get away with because other muscles can take on the load while the injured ones heal.
Drove my physical therapist nuts! My quad took on the role of my ACL during physical therapy, so I was doing things post op I had ZERO business doing, haha.
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AM WORKOUT (0320 Natural Wake Up) SEMI-FASTED: Surge Workout Fuel only
CHAOS IS THE PLAN: Day something of something
800 bodyweight dips in 63 minutes, w/5 high handle trap bar pulls of 225 EMOM, followed by an AMRAP of high handle trap bar pulls for 37 reps total
POST WORKOUT SHAKE
ASSISTANCE WORK
25 pushdowns
30 GHRs
30 axle shrugs against strong short bands
50 pull aparts
40x360lb reverse hypers
Notes:
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Didn’t annotate my deadlift warm-ups with the low handle, but I came in today with a plan to do BBB Beefcake’s deadlift workout with the trap bar but my shoulder/tricep is still saying “no” to heavy pulls. I thought of this audible on the way down the stairs this morning in case this were to happen, so I immediately pivoted and executed in. Yeah, in retrospect, a good morning workout would have been closer to what I “needed”, and that might be the plan moving forward, but this was a target of opportunity.
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You can’t kill me.
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Still got some ABCs and Tang Soo Do on the radar.
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Honestly, this is the mentality I bring into these workouts
That scene was transformative to me growing up. I still get goosebumps when I see it. I love everything behind it. I love Tien KNOWING that he’s going to lose this, that he’s not at all strong enough to beat Cell, that all he’s doing is delaying the inevitable, and he’s STILL giving it his all. He’s dying on his feet. He’s “dying empty” ala Brian Alrushe. It’s exactly what I want from this. How much more trouble than I am worth could I be than the guy that just keeps coming back for ANOTHER set of dips after the first 700 reps? I’m not going to win the fight, but I’m absolutely going to make the winner go “Oh f**k me this guy again?!”
And though it’s a comedy, I even love THIS moment for the same sentiment
When you know you can’t win, go for hurt.
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