AM WORKOUT (0336 natural wake up) SEMI-FASTED: Half serving of Surge before training, half serving during
MAIN WORK
Low handle trap bar lift
5x175
5x265
5x340
5x390
9x440
5x10 band pull aparts somewhere between sets
SUPPLEMENTAL/ASSISTANCE WORK
5 round circuit of
5x341 Axle deadlifts
10 chins
20 dips
Time: 13:37
POST WORKOUT SHAKE
CONDITIONING/ASSISTANCE WORK
50 (per leg) 20kg KB front rack lunges w/3 chins penalty for putting down bells
40x360 reverse hypers
25 pushdowns
Notes:
I intend to come back and really flesh out some thoughts, but this was my first time pulling heavy since tearing my muscle, so ultimately today was a W. That said, the workout felt a bit anemic. The KB lunges are a good mental challenge, but didnāt have the full body metabolic effect I was hoping for. Original plan was Deathmarch, but pulled something in my right lat during the eccentric on the supplemental circuit and decided to play it a little safe. If I do this again, Iām thinking SSB lunges: something where I can ārestā indefinitely until the next rep, so I can really put my posterior chain through the ringer. Could even do it front squat rack with the SSB if I wanted to. But I got in a workout.
The FSL circuit was solid enough. My left elbow was the big limiter. If I can move a little faster through those chins, I can really get gassed.
On the trap bar pulls, zero issues breaking the weight off the floor. My internal govenor has shut off again. I DID feel my healing muscle give off some warning signs, so I didnāt push too deep into the red on the set, but itās just good to be where I need to be.
Got in a little lawn mowing just now, have Tang Soo Do tonight, and the day off work, so Iāll probably find something to do to chase that dragon.
CROSSING THE ALPS
20x100lb log viper
18x135 stone of steel to shoulder
16x155 keg one motions
14x185 front squat to squat
12x225 SSB squat
Notes:
Last time I did this workout, I popped something in my left bicep and then my left knee, which put me out for about a month. I came back and absolutely conquered it, which also lives up to its own name. I had to take things slow on the stone and keg, and you can see me trying to figure out the keg a few times before I just say f**k it and send it. You want Brute Force and Ignorance? This is it, because there was NO room for speed or technique.
Chaos is also the plan, because this was NOT on the schedule, but I already had a W from this morning and I wanted to ride that momentum. And any ennui I had is absolutely gone. I am all that is.
Forgot to log that I actually got my jumps in today. 2x5. And I remain hungry as ever.
I gotta post the last panel of that comic, because itās too good: The Punisher feeding the great white. Go Deep Water
Awesome 10 minute workout to kickstart the day. Got all the chores done yesterday. Mrs is working on a paper, so going for an action packed day with the kiddo.
@cyclonengineer Means a lot from you big man. When you get 10000 of them done in a week, you get pretty good at them, haha.
Been a full day. Took the kid fishing and mini golfing in the morning, but one of those āNerf Vortexā footballs and we took it out to a parking lot for about 20 minutes where Iād chuck it and the kid would take off on their scooter and Iād book it on my feet and weād see who could get there first. Helluva workout, and you can do it on your own if you like. Gets your throws in.
Had a brief moment of downtime, so did this for my daily work
EMOM, 2 stone of steel to shoulder, fill in the remainder with
Iām reading the log; and thought of one did 531, with a PR set every now at the end, and did like a litvinov-style supplement work, one could get a pretty good workout in about 45 min
Basically Pwn for mere mortals
Whatcha think
@bjiral So youāre thinking PR sets for main work, then combine supplemental and conditioning? I could see that being a little weird with bench, but would otherwise work well with squats and deads, and press would be good IF taken from the floor. Logistics would be something of a factor, but if your gym facilitates it, itād be quick and nasty. Be worth doing assistance between the main sets.
Slept off and on until 0608, got up and did a repeat of yesterday fasted
TABEARTA
38 burpee chins in 5 minutes
50 40kg KB swings in 1:16
I realize this is simply a chopped down and re-mixed version of last week. Swings, TABEARTA and Burpee Chins. This needs a name. Got a few ideas circulating, but this really does just answer all the questions in 10 minutes. Honestly, I might just call it āPB&Jā. As much as Iād love to give it a cool name, I feel like that gives it proper credit ala Dan John. The PBJ is my go-to for SO much when it comes to the nutrition question, this, in turn, should become my default answer to training.
Something like 5s pro and then a rep PR set for main work. Follow that up with a strength circuit, akin to what you did on your last DL day. Iām having a blast pulling methods and principles from your log
This is crossing streams here. 5s pro is typically used during leaders and PR sets for anchors (basically hard supplemental vs easy supplemental). And when I saw Litvinov style I figured you meant lift and sprint.
From what you are describing, you might dig widowmaker strength circuits from 5/3/1 Forever.
My wife is incredibly fit, but never played ball sports either. Now that we have kids, she likes to be involved. Itās really been funny trying to teach her to throw, so she can then toss with them: I donāt know how to explain it! Itās more just āwell that didnāt look rightā.
I donāt really have a moral to that story. Itās just kind of funny.
If I ever have kids, I hope they have that natural ability to throw, because as a pretty good teacher of most things I simply cannot convey to someone how throw something.
@TrainForPain Hah! I ran into the same thing training the Mrs with weights. Some things canāt be taught.
Her āThe safety squat bar really feels uncomfortable when I squat with it.ā
Me āI know right?! That bar sucks and I hate it. Anyway, you have 84 more seconds of rest leftā
@bjiral No challenge at all. You can totally be that: itās just that the comedy is you have to specialize to get there! Periodization is the solution: we can be great at everything, we just canāt train everything greatly.
@jwlake06 That whole Max series by Ennis is just full of gold! Too many good scenes. And Barracuda was a great foe.
Got in all my daily work, and then did 30 thrusters w/95lbs in 1:20 before throwing on the 80lb vest and taking the dog for a not quite 2 mile walk. They overheated pretty bad so shut it down. Solid weekend training day, and tomorrow we squat. I have to day off so Iāll be able to sleep in somewhat.
One of my favorite things youāve written was āthe goal is to keep the goal the goalā or something to that effect. So often Iāll just train harder or run farther to get better and both suffer, and I just need to focus on one thing without ignoring the other stuff. Easier said than done!!
Tabata burpee chins, during the 10 seconds of rest, put away weight plates
24 total rounds. 4 BCs per round for the first 8, 3 per round for remainder
Notes:
Squats are improving, but still not firing at 100%, and definitely a downturn from where I was at the end of Beefcake. On the plus side, my TM is absolutely perfect, and can be used for many cycles from here on out. Been a while since I had it squared away.
Yaāll get the bonus video on the squat of me effectively twerking right afterwards on the belt squat, but take it from the dude that was there: it absolutely murdered my quads.
Had an issue with chow wanting to come back up at the end of the widowmaker. Probably the biggest limiting factor.
That assistance complex still hits hard. Made it further this time, but still got room to grow.
That conditioning choice was a good way to get things put away and some hard effort training. Fun to get creative like that.
Walked around a pumpkin patch with the family for the morning. Got in 8k steps according to the Mrs. Good general activity.
