Do metal parts count as lean mass?
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Are they fat?
Wellā¦ they require quite a bit of lubrication, which is technically fat???
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@simo74 Thanks dude! I still have to go for the ālook like Iām more trouble than Iām worthā approach of self-defense until I can fight again, haha.
@TX_iron You know Iām good for it dude, haha. And Iāll definitely take you up on that.
@dagill2 I laughed pretty hard at that autopsy crack, haha. Appreciate the humor with you and @anna_5588
PM WORKOUT
Buffalo Bar Squat
5xBar
5x140
3x230
1x320
1x370
REST PAUSE (12 deep breaths between sets)
12x410
4x410
3x3x410
2x2x410
1x410
12x230
5 MINUTE REST
SUPER SETS (snatch-hyper)
Hang power snatch 95
4x3
Reverse hyper 360
4x23
NG chins
1x15
Notes: 2:00 between giant sets. Met the same amount of reps as last week. ZERO hamstring pain. Groin is still a little achy, but itāll heal up in time Iām sure. I made it the goal to get in more total reps than last time, as that seems to be working well. Got 30 vs 25. Iām getting the itch to try 5x10 with 410 and see what happens.
I upped the weight and cut the reps on snatches because, in truth, the 7.5kg plates I have are Pendlay MDUSAs and given that Glen Pendlay has ascended to Valhalla and the company is no longer around, I REALLY donāt want to warp them. Theyāre irreplaceable. So Iām using some heavier 25lb crumb plates that have a better chance to withstand the abuse. When I focused on moving fast, I had a few decent snatches in there.
On the training front, Iām kicking around stealing from Brian Alsruheās programs for my bench and press in the future. Primary issue used to be time constraints, but I found myself with a decent amount of time with my new schedule. Right now itās not viable, since my family is quarantined with me and I wanna spend as much time as I can with them, but once we return to ops normal I may give it a go.
Played some frisbee with my kid today and tried to focus on being more athletic. Chased after bad throws, got some jumps in, moved, got my heart rate up. It was nice to remember what that felt like.
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Served me well for years mate and a London accident in other parts of the world adds to the illusion 
Be cool to see what you wind up deciding on there.
Frisbee with kids opens up a lot of opportunities to run haha. Not very accurate with the disk typically.
Take the same picture again, but with a camo us army shirt and dog tag necklace. Jokes aside really good physique it looks ideal for me.
Been absent since that 5x 585 matt pull, That was a brillant effort and a nice moonwalk to end it.
Makes me aware that I can struggle just a little bit more than I do.
The latest squat session, you are certainly not out of this world that was 30 fucking reps with 410 on your back. Canāt believe you could do anything after that
Oh wait youāre pussying out here, only 5x10 thatās not deep water, I expect to ses 10x10 just to make us humans look ā¦ well human.
Looking good too.
@simo74 Iām gonna assume you mean accent there, haha. I definitely have that going against me. Grew up in Southern CA, and as much as I use ādudeā here, itās just as much offline. Along with that too, whenever possible, Iām in flip-flops, and VERY often Iāve had the internal dialogue in my head go āJesus Christ, am I really going to have to kick this guyās ass while wearing flip-flops?ā Itās gotten to the point that, when traffic is bad my wife asks āWhat kind of shoes are you wearing right now?ā haha.
@mr.v3lv3t Yeah, itās been a while since Iāve seen all the videos on it, but I seem to remember the gist of it. I have enough variety of equipment that I think I could get a lot done. I really do wanna get some Ironmaster dumbbells when the world calms down again: I think that would help.
There is SO much chasing stuff when the kid throws, haha. Good for chaos training.
@tlgains I canāt tell if thatās a Guile reference or some anime I havenāt seen, but much appreciated either way. I wouldnāt mind being just a shade leaner for some nutritional wiggleroom, but I still appreciate where Iām at. And itās good to know I can push the growth more in the future and get back to lean pretty quickly.
@mortdk Thanks man, all around. Thereās definitely always a little more to give. Iām just glad the rack is always there to catch me, haha.
For the squats: the trick is I have 2 super thick pads on the floor that I lie down on after the squats are done. Oh yeah, and also just having an exertion headache afterwards, haha.
I remember doing Deep Water and having the lightweight on my back and thinking āMan, I could do 140lbs more than this for a set of 10āā¦and then once I got to set it made sense why the weight was so light.
PM WORKOUT
DELOAD
GIANT SETS (press-dip-raise-pull aparts. Sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)
Axle strict press 156
1x12
1x11
Trap bar press 135
2x12
Log clean and strict press away 150
2x12
Dips
6xFailure
DB lateral raises 15s
6x15
Band pull aparts
6x13
Pull ups (various grips)
15x5
DB rows 105
1x17
Notes: 2:00 between giant sets. Got a REAL bad lat cramp on the right side during the second set of axle strict press at rep 7, so racked it for a second and came back after it. Otherwise, giant sets were solid. Iāve dropped the weight on the lateral raises and am really trying to focus on pumping up the shoulders.
Wanted more back work, so did sets of chins while putting away all the equipment. After that, the rows really felt gnarly, so Iād say it was effective.
Found out my fitness test has been pushed all the way to May of 2021, so now I really have zero reason to be lean. I need to get in some running between now and then, as this is typically the month I spend getting back into that. I wanna get in another race at some point, so that may help.
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Those Ironmasters are pretty slick. I think Iāll be content with the Powerblocks probably forever, but I could see why having a more traditional DB shape is appealing.
Shape and weight limit. Hard to find powerblocks over 90.
That makes total sense haha. I donāt think Iāve used a 90lb DB for anything, so thatās very much a goal weight vs something to work around for me.
Iām sure you could manage it on some flat benching, if not now, very soon. Youāre strong dude. Thatās really what I wanna start doing: some DB incline benching.
Not really a training update, but for all my combat sports following folks, combat sports .com has a 70% off Memorial Day sale on saleās items. I got 2 pairs of fight shorts, 2 pairs of MMA gloves and a set of MMA shin guards for $50 including shipping. I remembered Brian Alsruhe saying fight shorts were great for training, and Iām due for a few new pairs. I can also trick myself into thinking I may get back into training for real.
Seriously though: $6 MMA gloves and $7.5 shinguards: I forgot how cheap this sport was compared to strongman.
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Yer fkn phone man.
I totally get this. I spend all my time when I am not at work in shorts and thongs (Aussie for flip flops not little underwear). Too many times things get a little sketchy and I look down and think, oh fk it. Thongs are not ideal for kicking arse or hauling arse when you need a quick exit 
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You guysā¦
Real martial artists go barefoot. Because multi-dexterous.
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Thanks man, that means a lot coming from you.
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@simo74 Maybe the world would be a more peaceful place if we all wore flip-flops, haha.
@punnyguy Real Ninja wear tabis, come on now.
PM WORKOUT
Did the BAS head and torso workout twice in a row. Total of 10 rounds, 3 minutes on, 1 minute rest. Mostly boxing, with some knees and sprawls in the later rounds. Was a good workout: got a sweat going and felt fatigue.
Workout was good for me, because it forced me to use my right hand more. In turn, I tore the skin over my middle knuckle on my right hand. Put some super glue on it and it seems fine now. Way better than a torn callus.
Set up some flooring in front of the BAS so I could do more barefoot kicking in the future . Works out well. In the photo itās angled off because I just finished the workout and it still moves a little, but when its centered its perfect. Zero concerns of an errant kick resulting in broken toes.
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They were good enough for Jesus !! Not that the end of that story was peaceful!!
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LUNCHTIME WORKOUT
Axle bench press 296
1x10
1x9
1x7
Close grip axle bench 256
1x9
2x6
Swiss bar incline bench 220
1x10
2x7
Dips
1x36
1x35
2x33
1x30
1x33
Standing ab wheel between sets of benching
8x8
Poundstone Curls
108xAxle
40 minutes of yardwork (weedeater primarily)
Notes: 2:05 between sets of benching, 2:00 between sets of dips. This was a significantly better performance than I expected, and it makes me wonder if my strategy of increasing dip sets as rest times drop is paying off. On that note, I got 200 reps in those 6 sets, so thatās cool. Still alternating the swiss bar bench and close grip bench sets and that seems to be working well too. I think I may have found the tweaks I need to keep the train rolling on this workout. Iāve got a plan for running Darkhorse in the future for press and bench, but thatās still going to be off the table while the family is home in quarantine.
Had to chase my dog around the yard while it chased after a baby bird that hadnāt quite figured out how to fly. Less about me being a softie and more about not wanting to deal with the severe GI issues my dog gets whenever he eats a bird. Still some decent random cardio.
Contacted a Tang So Do place nearby to see what sort of class times they have. Would be really cool to be back in some sort of organized martial arts training again. Thereās actually a VERY good MMA school in my region, but I doubt my kiddo would be up for it. I may actually see if they have monthly rates and drop in on them once the world gets back to normal, just as a means to get some conditioning in, but again, it seems to all depend on if my connective tissue can hold up.
Weāre doing Thanksgiving in May today, just as something to take our minds off the craziness in the world. Looking forward to a big meal. Weāre gonna try to do a family run after that.
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