Quoted this part but loved the whole post. Son good to have a kid just in awe of what you do. Well done Pwn you are a true legend mate.
@simo74 Really appreciate that dude. Was having a total Paul Kelso/John McCallum moment thereā¦and thankfully not a Josh Bryant āThick Vicā moment, haha.
Slept until 0530. Wife set and alarm because she was getting up for a 14.1 mile run in memory of our pug who passed away (today would have been his birthday, and he lived 14 years and 1 month). While she ran, I got in
21 ABCs in 5 minutes w/24kg bells
2 mile 80lb weighted vest walk
For PM workout
āLOGST IN TRANSLATIONā
AMRAP in 15 minutes of
- 3 log vipers w/135lbs
- 7 burpee chins
Time ran out on the 4th burpee of the 10th round
My left knee is feeling awesome. No more swelling or pain. Iām feeling solid for tomorrowās squat effort.
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Back and shoulders looking jacked!! Funny you mentioned Kelso, I just found like 3 or 4 of his books I had at my parents house. Going to skim them tomorrow. Lots of different shrug ideas i would have never considered if I recall correctly.
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^^^^ This makes me happy!
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@jwlake06 Appreciate that dude, and what a cool find! One of my biggest victories in my lifting history was being able to tell Paul that I had read āPowerlifting Basics Texas Styleā to my kid as a bedtime story. He got a kick out of that, and asked me to write a review on amazon for it.
@raven78 Thanks man! Itās been a few days actually, and I just kept forgetting to log it. We always forget when weāre healthy, haha.
AM WORKOUT (0315 natural wake upā¦I went to bed ready for war and couldnāt sleep any more), SEMI-FASTED: 1 serving of Surge workout fuel before workout, 1 during
BBB BEEFCAKE: WEEK 6, Workout 1
MAIN WORK
Jump-squat-row
Box Jumps
3x3
Buffalo Bar Squat
5xBar
5x195
3x285
1x335
1x405
1x455
T-bar rows
12x100
12x125
10x150
SUPPLEMENTAL WORK
Buffalo Bar Squat
5x10x405 in 18:28 (FāK you, I did it!)
Transition immediately to assistance work
ASSISTANCE WORK
Hyper to abs to GHR to pull to push
40x360 Reverse Hyper
30 standing ab wheels
30 GHRs
50 pull aparts
25 Pushdowns
Belt squat stripset (no lockout/rest between sets)
54x200 (3 rep PR from previous)
Reps of 175,150,125,100,75,50,25 and axle, absolute murder
50 dips
POST WORKOUT SHAKE
CONDITIONING
20 ABCs in 5 minutes w/24kg bells
25 burpee chins in 5 minutes immediately afterwards
Notes:
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F**k the world and its inhabitants because I hit that goddamn 5x10x405. I am the Juggernaut. I am all that is.
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I am over the moon hitting that 5x10x405. Iām going to do a much larger write up on it, but thatās been the goal since starting this round of 5/3/1 BBB Beefcake and I did everything in my power to make it happen, and seeing the executed plan work was an outstanding start to my day and my week. I listened to Foo Fightersā āAll My Lifeā on a loop for the entire 18+ minutes. For rest protocol, I started at 90 seconds, then 120, 150 and ended with 180. It was a solid strategy. My conditioning base was strong enough that, when the rest ended, I was ready to go: it was my muscles DURING the sets that were what needed the rest times more. Thatās a GOOD place to be in. Thatās how we make this work.
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Main work was just what I needed it to be for this. 455 felt heavier than it had any right to be, but it woke me up and got me dialed in and ready.
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That belt squat at the end was such the cherry on top. I was absolutely annihilated.
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For the ABCs, I came up with a cute idea. I set a timer for 2 minutes, do as many ABCs as I can, rest for 30 seconds, then use the remaining 2:30 to match or exceed that number. Worked for today: 10 and 10. I then promptly died for about the first 40 seconds of Burpee chins before I rediscovered my lungs.
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Will continue my trend of some sort of light bodyweight conditioning later in the day. As much as it was āfunā to have a brutal 5 minute ABC session later in the day, this summer month weather makes it a bit cumbersome. I spend 5 minutes training and 25 minutes sweating afterwards, which takes away from family time. Iām keeping with the 5 minutes a day, just moving it, and Iām still conditioning twice a day, so spirit is being met, and once we get back to fall I may find more ABCs later in the day.
12 Likes
PM WORKOUT (1830)
Tabata burpee chins w/prisoner squats during the rest periods
Made it a point to get in 4 BCs per round, which pushed the pace pretty hard.
Did a write up about my BBB Beefcake experience to get a 5x10x405 squat here
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A fine choice sir.
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@mr.v3lv3t One of those tunes that will never get old
AM WORKOUT (0320 Natural wake up)
BBB BEEFCAKE Week 6, Workout 2
MAIN WORK
Log clean and strict press away
5xLog
5x155
3x175
0x200 (felt a few pops in the left arm on the clean, shut it down)
5x10 band pull aparts between sets
SUPPLEMENTAL WORK
Log viper press each rep
5x10x155 in 21:30 w/90 seconds rest between sets
Transition immediately to assistance work
ASSISTANCE WORK
Dip-push-raise-hyper-abs-GHR
Weighted dip stripset (no rest)
5x105
5x80
4x55
6x30
30xBW w/rest pause
25 pushdowns
Lateral raise dropset (no rest)
23x20lbs
23x10
23x5
23x2.5
23xEmpty hands
40x90 Reverse hyper
20 standing ab wheels
30 GHRs
Poundstone Curls
215xAxle
POST WORKOUT SHAKE
CONDITIONING
20 ABCs in 5 minutes w/24kg bells (more pops)
30 Burpee chins in 7 minutes
Notes:
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Left arm keeps healing well enough to perform in the week, then gets bogged down and the process restarts. Reading the warning signs, the bicep wants to go. I was feeling real strong for presses today and would have had no issues with 200, but getting it into place proved to be the issue.
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I actually tried to do some axle cleans during conditioning and that was a VERY bad idea, so thankfully I was smart and shut it down there.
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The Poundstone curls had a bit of a tonic effect, but the ABCs undid a lot of the good. Specifically trying to push into later rounds and letting form slop show up.
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I was moving a little slow on the supplemental work, babying the bicep, but the effort was absolutely there. I am STARVING as a result of the metabolic hit.
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CHAOS IS THE PLAN. Iāve realized Iāve spent too much time doing the same thing over and over with those ABCs. Whatever point I needed to prove, Iāve proven it. Currently plan going forward is to select a handful of āgreatest hitsā, assign them a number, and roll a die each day to determine what Iām doing. I need more chaos to stay sharp AND fresh. Off the top of my head, itāll include ABCs, Tabata Front Squats, KB Fran, and 100 Burpees for time. Goal is something 3-6 minutes in length and INTENSE. Iām excited for this new way forward.
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Awesome squats in here big Pun!! Thatās a beastly volume session and a great follow. You only did about double what I didā¦ā¦holy SHIT!! Will you be doing building the monolith next? Iām doing a Deload then jumping in. Just gotta get my conditioning figured in there cause Iāve been slacking!!
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A boring 6 sided die, or a more exciting one?
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Honestly, this is just insane for anyone to lift. The fact you did it at sub-200lb bodyweight just makes it that much more crazy. I donāt know if i have anything to add, other than to repeat my hydrogen bomb analogy. Just incomprehensible brother. Nice work!
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@jwlake06 Thanks man! The current plan is 5/3/1 For Hardgainers after a deload, but if my bicep keeps being crummy, I may pivot into something nutty. Weāll see.
@FlatsFarmer Dude, if I determine the size of the die ahead of time, chaos ISNāT the plan! Haha. As a DnDer, I have LOTS of die to choose from.
@atlas13 Appreciate you swinging by and dropping that h-bomb dude! Iām still over the moon on it.
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A classic tune and 100% fitting lyrically for the achievement from that workout.
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PM WORKOUT (1850)
Tabata burpee chins w/prisoner squats during the rest periods.
Getting those 4 burpee chins in per round really is a game changer. Left bicep is still pretty screwy, but itāll heal. Prowler is loaded up for tomorrow.
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AM WORKOUT (0320 natural wake up) FASTED
āLAST CALL FOR LITVINOLā
Prowler distance: FAR
Keg: 100+lbs
3 rounds of
- 8 keg loads to truck tailgate, load onto prowler
- High handle prowler push
- Carry keg back to truck, load onto tailgate
- Bearhug carry back to prowler, load onto prowler
- Reverse drag prowler to start
Time: 33:30
1 round of
- High handle push, immediately turn around and backwards drag it to start
Time: 40:30 (7 minute round)
4 minutes of keg loading to tailgate: 57 reps total (3 rep PR from previous week)
POST WORKOUT SHAKE/3 MINUTE DRIVE HOME/SPEED UNLOAD TRUCK
FRAN w/STRICT CHINS
Time: 7:54
5 round circuit of
- 10 dips
- 4 ab wheels
- 8 reverse hypers w/90lbs
50 pull aparts
25 pushdowns
30 GHRs
Notes:
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Was pleased I could run this, given the brokenness of the bicep. Felt a slight tug on the put down of the final bear hug carry, but otherwise held together well, and that keg loading at the end went solid.
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Friction was high today on the parking lot. Struggled with the prowler.
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Fran seemed like a good idea, but those chins were murdering my bicep. I have a plan to hit up either Tabearta or Tabata KBFS later today.
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Appetite is through the roof these days. Good to have that. But f**k me Iām tired of making so much food.
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PM workout
Tabata front squats w/95lbs
Notes:
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An @Dan_John classic, and just what I needed for the circumstances. Went max reps per round, minimum of 8. Felt the hurt.
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Got my list of other WODs ready to go. Right now elbow heakth is guiding things, but soon it will open all the way up.
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Are you coming up on a diet break? Iām curious to see the log when you lean out post-BBB. Iām guessing lots of light jogging and Pilates
Well, keep in mind diet breaks arent for leaning out for me: just a break. Lean out will probably be in like 30 weeks or so.
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Ohhhh I assumed they were less of a break and more of a way to stay super lean. 30 weeks of post-405 is dirty. Now Iām very curious
@bjiral Staying super lean is actually very far away from my goals. Iām trying my hardest to put on some bodyfat. Being in a very lean state continues to be pretty bad for me. My hormones arenāt great, I am more prone to injury, and my strength goes down. BUT, EATING like this is VERY taxing. Hell, part of it is simply taxing my memory: I have to REMEMBER all the crap I have to eat. My breakfast is stupidly elaborate. To say nothing of how hard this all is on my digestive track, or how much of my time it takes up to be cooking and cleaning so much. But along with THAT, one of the other benefits of a diet break is that it allows my metabolism to ramp down a touch. Right now, the engine is burning SUPER hot and I keep throwing fuel on it, but with a break I get to let my body get adjusted to fewer calories again such that, when I go back to gaining, I donāt need to eat NEARLY as much at the start to achieve a gaining effect.
And then, the training matches. I use those diet breaks to intensify and get used to heavier loads again.
Iām not quite sure what you mean by this.
AM WORKOUT (0320 Natural wake up) SEMI-FASTED: 1 serving of Surge pre-workout, 1 during
BBB BEEFCAKE WEEK 6, Workout 3
MAIN WORK
Axle bench press
5xAxle
5x226
3x256
2x286
5x10 band pull aparts between sets
SUPPLEMENTAL WORK
Axle bench press
5x10x226 superset w/5x10x24KG KB rows
90 seconds rest between sets
Total time: 17:58
Transition immediately to assistance work
ASSISTANCE WORK
BC-push-abs-hyper-GHR
50 burpee chins in 7:18
25 pushdowns
20 standing ab wheels
40x90 reverse hypers
30 GHRs
POST WORKOUT SHAKE
CONDITIONING
āCUB SANDWICH AU JUSā
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Open with 95lb TABEARTA w/3 complexes per round
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20 minute EMOM of Bears and Dips. Ladder up to 3 bears, fill in the remainder of the minute with dips, worked up to 180+ total dips
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Close with 95lb TABEARTA w/2 complexes per round
Notes:
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Left bicep was a little unstable at the start of the benching, but I found my way toward the end. I was pretty pleased with how the supplemental work shook out. Keeping the 90 seconds rest each round was a good sign, and I was feeling pretty strong. The topset was garbage, but supplemental is the focus.
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REALLY like chasing the bench with the burpee chins. That might just become a thing in general.
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This workout is such a buzzkill that the conditioning workout tends to be what saves it, and today was no exception. I already had āBear Calvaryā in mind, but I wanted to get more of a conditioning effect, hence āCub Sandwich Au Jusā. I love the name. The sandwich part is there with the TABEARTAs on either side. The cub isā¦wellā¦bears. Au jus? Dip, of course. And again: 3 bears per round on Tabata keeps you honest! You are putting in work if you do that. Trying to get in dips after that was pretty amazing, which is what prompted that ladder approach of bears between rounds. Typically, I did a straight 2 per round, but today required some variance. This is for sure a keeper. Coming back to those tabata bears at the end really tested me.
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Got my third stripe in Tang Soo Do last night, so Iām eligible to test for my next belt in December. I havenāt been doing much updating on that front, as itās been mostly the same, but my instructor remarked how Iāve been relaxing more and not muscling techniques. Funny enough, I imagine itās because I keep picking up small injuries that are preventing me from doing that, but Iāll take the feedback any which way I can.
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On the bicep front, itās healing, but I canāt fully contract the muscle, which is interesting. Just going to be diligent.
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For tomorrow, Iām having some real āDeadlift ennuiā. I donāt think I will be able to move the loads required to finish out BBB Beefcake legitimately, which is making me think to just do some stupid nutty deadlift based workout instead. Weāll see what happens. Chaos is the plan. In that regard, TABEARTA in and of itself answered the chaos call, but I donāt think 100 burpees is outside the realm of possibility for today either.
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