“Learned it was helpful to kick my child” is one of the better “Lockdown Lifestyle” things I’ve read.
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@mattjp It’s like teaching your kid to swim by throwing them in the water. Or teaching them to dodge bullets by shooting at them.
YESTERDAY’S GRIPPER WORKOUT
Captains of Crush #2
1x7
1x6
1x5
1x4
1x3
1x2
1x1
Captains of Crush #1
1x7
1x6
1x5
1x4
1x3
1x2
1x1
TODAY
AM WORKOUT
20 minutes of rope skipping
20 minutes of stretching
Notes: Got the grippers done at work. Grip is improving rapidly, but I’m taking it slow to keep the pain out of my hands. Rope skipping continues to be ok. My knee was super swollen last week, so I’m going to see if that’s the reason by monitoring it now.
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AM WORKOUT
20 minutes of stretching
TKD lesson (teaching)
- Break aways
- Punching
- Low block (both sides)
- 1 step low block/lunge punch
- First 1/4 of Chon Ji
Notes: Student is picking it up well. Hands were much better sorted on the switched sides. Stretching is getting better bit by bit.
Going to try to get in my squat workout tomorrow.
AM WORKOUT
Buffalo Bar Squats
5xBar
5x140
3x230
1x320
1x410
RESTPAUSE (12 deep breaths between reps)
6+1x450
4x450
2x450
1x450
9x360
5x360
3x360
2x360
1x360
25 minutes of stretching
Notes: Ran this off a protein bar and a poptart. It was an interesting sensation where I had the strength but the energy was completely bottomed out. Made it through, but it took some of my soul with it. Bar was slipping at the 6th rep of the top set, so another quick re-rack. It’s been a decent way to artificially slow down the progression model. Belt is fitting much roomier than before: weight loss is showing.
Stretching shows continued improvement. I wasn’t able to touch my toes in the hurdler stretch at the start, and now I can grab the ball of my foot over the toes. Right shoulder is still absolutely mangled, but it’s just showing pain rather than total dysfunction.
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Evening of the squat workout, did grippers. Started at 8 reps with the 2, worked down to 1 rep, then repeated with the 1. Noticed something interesting yesterday: though my right shoulder feels beat to Hell, I had zero elbow pain the day after my squat workout. Might be on to something there.
In regards to the shoulder: changed my sleeping posture last night and spent all of my work shift before that basically forcing the shoulder through it’s most painful parts of the ROM. Seems to have helped. Feeling less destroyed today.
Yesterday, I did 20 minutes of stretching and another TKD lesson. For the sake of speed, biggest advance was getting through the first half of Chon Ji. I can tell my kid has led a good life, because they don’t seem to understand the intent of a punch. It often resembles a front raise when they do it. Trying to explain violent intent is sorta interesting.
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EARLY AM WORKOUT
Axle bench press 291
2x10
1x7
Close grip axle bench 251
1x10
1x7
1x6
Swiss bar incline bench 225
1x10
1x6
1x5
Dips
1x38
1x28
1x25
Standing ab wheel between benching
8x8
Notes: 2:25 between sets of benching, 2:00 between dips. Felt very strong, especially considering this was an early workout off a protein bar. It’s nice having the elbows sorted out. Pain has migrated from the shoulder to the trap. Small progress.
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I’m betting the more you keep doing these workouts on low calories, the better you’re work capacity is going to get. Like another variation of fatigued training
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@TX_iron It’s honestly how I prefer to train. As much as having a bunch of calories in me is supposed to give me energy, I feel “lighter” when I’m hungry, and more energized in turn. I feel like the only exception would be benching, since it’s all about lying down, haha. Definitely be curious to see.
EARLY AM WORKOUT
MAX EFFORT LOWER
(3) High Handle Trap Bar Mat Pull
5x135
5x225
3x315
1x405
1x495
1x585
1x675
1x725
1x735
SUPERSET (pull-row)
High Handle 2 second pause trap bar pull 405
3x8
T-bar row 3 plates
3x11
Poundstone Curls
101xAxle
TKD Lesson (teaching) 30 minutes
-New material covered: back stance, middle block, second half of Chon Ji
Stretching for 20 minutes
Notes: 3:45 between heavy pulls. 2:00 between supersets. I’ve been wanting to get my body prepped for the feel of heavy weight for a while, so figured elevated trap bar pulls were the way to go. I love how hard I can strain on this and still get weight moving. Think there’s a lot of room to grow here. Would also like to rig up some bands on this at some point.
The paused deads really seem to be answering the mail. They’re very challenging while keeping weight low-ish and allowing me to drill the form I’d use for a pull. May continue to alternate weekly between straight bar and trap bar.
TKD lesson actually allowed me to appreciate the middle block. With a side step, it’s like a decent parry. Be good for hook punches. Of course, you still move your defending hand away from your face, so that’s dumb. Student showed much more violent intent in the punch.
Didn’t stretch yesterday. Schedule got the best of me.
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But why though? It’s like you did the extra one just to offend me.
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Advances by 5s go too quick and end up causing me to regress. Taking it slow at 1 per session.
Meant to add I can see I am slimming down in the video. Belt confirms as well.
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PM WORKOUT
SUPERSETS (press-chin)
Axle strict press
5xAxle
5x66
5x156
5x181
13x201 (+1 rep PR)
NG chins (various grips)
2x11
4x10
GIANT SETS (press-dip-raise-pull aparts. Sets 1 and 4: Axle. Sets 2 and 5: trap bar. Sets 3 and 6: log)
Axle strict press 191
1x10
1x6
Trap bar press 170
1x10
1x6
Log clean and press away 191
2x7
Dips
6xFailure
DB lateral raise 25s
6x15
Band pull aparts
6x13
Notes: 3:45 between heavy sets. 2:00 between giant sets. Tried some of that “intermittent fasting”, I’ve heard so much about (aka: I skipped breakfast). Conclusion: it’s stupid and people are martyrs. Ran this off a chik-fil-a sandwich and a bunch of caffeine, and it turns out that’s dumb, so let’s not do that again. Strength was there, but zero conditioning, which seems to be what happens when the cals are down. Finally coming down off 7 days of work in a row and weird training schedules most likely doesn’t help, but it’s the norm for the future.
Also did 25 minutes of stretching before this.
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That pause between 12 and 13 was real. No idea how you got that last rep going after that pause. Great work mate.
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That music kinda creeped me out. Sweet set though.
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@simo74 Appreciate it dude. It helped going in with 13 as a goal. Made me weigh and measure just how close I was.
@jshaving Thanks dude. That’s off the new Nine Inc Nails album “Locusts”. Can’t argue with free, haha.
I find that I feel the best when I’ve digested a light meal. A double protein shake plus a bagel or banana 1 to 2 hrs before a session usually treats me well. I get that hungry, light feeling but I’m fueled.
Last week I ate spicy shrimp fried rice and some salsa Verde Doritos before a session. 0 out of 10, would not recommend.
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I have been sticking with pop tarts pre workout (done from 2 to 1) on top of my normal eating. From powerlifting and on, they always seem to do the trick.
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Poptarts. Jeez.
Nah: cherry 
Although blueberry will do in a pinch
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Hey Pwn, looking amazing as usual. I remember you mentioning a Strongman ebook that was a low volume approach and built based on being completely fresh for every workout session one time. Do you happen to remember which ebook that was? I have tried plenty of higher volume workout plans and always seem to get super beat up. Low volume high intensity is the one method I haven’t tried and am interested in doing correctly.
I honestly don’t remember talking about it, but that sounds like “Built By Mike” by Mike Westerling. I haven’t read it myself, but that is what I have heard about it.