Chocolate Chip Cookie Dough holds #2 over Chocolate Fudge Brownie erry day.
Nutrition successfully debauched. Going to spend the next day or 2 righting the ship and then back to business as usual.
I donāt know what this is, but if itās even remotely the same as regular cookie dough, youāre just straight up wrong. Clearly, when I comes to ice cream (and cake), more chocolate is always better.
As a child, I asked for Chocolate Chip Cookie Dough, because, you know, itās 2 things instead of 1. However, as Iāve grown wiser, Iāve realized that the cookie dough bits are both larger and have more flavor than the chocolate chips, so the chips are barely noticeable and donāt add anything to the experience.
LUNCHTIME WORKOUT
GIANT SETS (chin-press-abs)
Close grip NG chins
5x50
3x95
1x140
3x1x165
Axle strict press
5xAxle
5x66
5x136
1x186
1x226
1x236
Standing ab wheel
6x10
GIANT SETS (row-dips/DB press OR trap bar press/dips-lateral raise): weighted dips on odd sets, trap bar on even
Head supported bent over keg rows 150
6x10
Weighted dips 85/DB press 50s
3x12/Failure
Trap bar strict press 140/dips
1x10/failure
1x9/failure
1x7/failure
DB lateral raises 15s
5x11
1x10
D-ring chain curls
1x20
Band pull aparts
1x50
Notes: 90 seconds between giant sets. Only rested long enough to load plates first 4 sets. Felt my left shoulder pulling a little on the first set of 165 on chins, so kept the weight there and went for smooth reps. Gutted a little on how heavy 226 felt on the strict press, as that was something I was moving for 8 reps at my heaviest, but itās also now 50+lbs over my bodyweight, so it checks out about the same proportionally. Gave it a helluva fight, and my groin is no longer bothering me. Abductor still taking forever.
Gave up on the cable rows, just because they take too long to set up. Keg answers the mail just fine. I rest my head on my reverse hyper to keep torso angle consistent.
Crazy pump at the end, most likely from all the carbs and salt yesterday.
Threw in the chain curls at the end and they gave me a very solid bicep and forearm pump. Might make that a main thing. Took out the conditioning because Iām going to be doing a lot of lawn work and then walking with the Mrs later today.
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Just wanted to pop in and say thanks for the recommendation of āPowerlifting Basics: Texas Style.ā
Itās a plate full of old school knowledge, without the side of dogma. And as a fellow Texan, I canāt help but grin at the speech pattern and characters.
Also like to mentioned in the blog, if that diet swept the internet weād all be the better for it!
Oh awesome dude. Really glad you appreciated it. I love that book. I may just read it AGAIN at this rate, haha. And fully concur. āWhat should I eat? What should I eat?ā That diet is a helluva start. I still wanna make some of the things in the book sometime.
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lol. After 20 minutes of reading I went to the grocery store, bought a ton of the ingredients and tossed it into the crockpot (beef, green chilis, diced tomatoes, peppers, etc.) and am now putting a big scoop full of it on everything - especially eggs.
Chicken fried steak is next in line. Protip though, use Panko breading (when youāre tired of being lean that is)
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Weāve been experimenting with some panko breaded alaskan cod fish sticks from Costco and they are baller. Me being a San Diego boy, I make them into fish tacos. Mrs grew up on the islands, so panko is a big part of the lifestyle, haha. Man, I have some plans for my upcoming birthday regarding some red meat debauchery: maybe some chicken fried steak with sneak an appearance.
If you want more Kelso reading, heās got the Shrug Book. Not quite as enjoyable as Powerlifting Basics, but still a very nice tone from Paul.
AM WORKOUT
MAX EFFORT
(4) Texas Deadlift Bar Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
0x635
3x585
GIANT SETS (dead-row-chin-neck)
(2) Deficit 2 count pause deadlifts 315
3x10
T-bar rows 157.5
3x8
NG chins (various grips)
1x9
2x8
Neck harness 45
3x28
CONDITIONING
Lapping an unloaded (135lb) stone of steel for 30 reps
3min 10 seconds
Notes: 3:45 between heavy pulls, 2:00 between giant sets. Was all set to pull my 635 set and then got a phone call I had been waiting on that then required me to call the Mrs that then had her ask āAre you angry with me?ā because I was calling her in the middle of a deadlift workout and was trying to quickly get to the point so I didnāt lose my headspace. Suffice it to say, that got borked and I went for the pull and whiffed, so settled with a heavy triple. It was at least a max effort triple.
Stones went much better. Little practice went a long way.
May stick with using my phone for future recordings. I donāt like getting it covered with chalk, but itās easier to upload and edit videos. I got a cheap tripod that clips onto things, so I can grab some better angles.
Weighed in at 181.2 this morning. Iām officially at a new weight class, the lightest Iāve been in a LONG time, and pretty much at 30lbs lost since Mar. Rather eye opening I had 30lbs to lose, and could technically STILL drop some more. Iām not liking struggling with weights I used to easily move, but when I factor that I shaved off around 15% of my bodyweight things make more sense.
Also worth noting that this weigh in happens after my cheat DAY on the Mrs birthday, so thatās pretty cool. Iām gradually upping my calories on my pre-workout meals on these heavier days to see if it has any impact and so far weight is still falling, so Iām going to keep that up.
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Also wanted to pop in and say Iāve started reading Powerlifting Basics due to your recommendation. Not very far through yet but enjoying so far.
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Awesome to hear that dude. Glad to see more people enjoying it.
TKD Lesson (45ish minutes)
Itād been a while, and itās going to be a while until the next one, so I wanted to just have some fun. We ran through Dan Gun twice, then hit the pads a bunch. Worked punches, push kicks, round kicks, snap kicks, and roundhouses. Worked some combos as well.
Finished off by doing a sparring style drill focusing on just moving across the floor and exchanging round houses and kick checks. My kid is still moving super robotic. Very stiff knees, walking on their heels, dragging their feet, etc. Iām trying to get them to loosen up a little and doing my best to make it fun. They did a much better job of keeping their eyes on me this time. Last time, it was everywhere. Best lesson weāve had in a while: just a lot of fun together.
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LUNCHTIME WORKOUT
(1) Incline DB bench 105s
1x18
1x12
1x9
Axle bench press 210+chains
2x10
1x7
Swiss bar incline bench 200
2x10
1x7
Pull ups between sets of benching
6x8
4x7
1x10
Dips/chain curls superset
1x45/12
1x35/12
1x31/12
1x30/12
CONDITIONING
Tabata intervals boxing on BAS (20 seconds on/10 seconds off for 8 rounds)
2 mile walk
Notes: 2:30 between sets of benching, 2:00 between dip/curl superset. DB benching continues to improve as I go. System seems to be working. Benching on the toes again on the flat bench: wonder if the decrease in bodyweight has gotten me back to a better mobility point. Alternated sets of flat bench and swiss bar per usual. Changed up the bicep work to the chain curls with the d-ring. Appreciate the new stimulus, and I feel like it might work out well. Always like the effect of chain curls.
Playing around with ideas for future training cycles on the press. My strength seems to have stabilized on it to the point that I think I could set up a TM again and get something out of 5/3/1. Was thinking of SVR II where I keep the main work the axle and change up the supplemental work between axle, log and trap bar. Would still go really stupid on the assistance work with it. Kicking around similar ideas on the deadlift. For tomorrowās squat workout, Iām gonna give the buffalo bar another go and see if Iām healed enough. Iām just not as strong when I train with the SSB vs the buffalo bar. The pain in the abductor is pretty much gone now, so anything is possible.
Biggest takeaway is that the bench and squat have been moving well because theyāve been different, so different may be a good idea across the board.
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Are the chains touching the ground at the bottom of the curl? So the weightās getting heavier at the top?
Yup. The unload partially at the bottom and have full weight at the top.
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AM WORKOUT
Buffalo Bar Squat
5xBar
5x140
3x205
10x10x280
3 MINUTE REST
Reverse hyper 360
4x12
CONDITIONING
Hang power snatch-jump over bar-jump over bar-Hang power clean-jump over bar-jump over bar: 4 rounds (4 snatches/4 cleans) with 115lbs
Notes: 3:00 between squats, 2:00 between hypers. First time squatting with the buffalo bar for work sets since the injury a couple months back. The abductor is a little cranky, but no twinges during the workout. This was the middle week of Deep Water Beginner, using more weight than I did when I originally ran the program while being at 11lbs less bodyweight, so thatās pretty cool. It was also far less dramatic. Strength and conditioning seems to be way up, despite the injury. All good signs. I also can get into a much better bar position for the squat at this bodyweight vs when I was 210lbs. It was KILLING my shoulder to squat back then, whereas I only dealt with some minor discomfort toward the end of the workout. Part of that too is that I had coated my buffalo bar in a gun cleaner product to protect it from the elements in my garage and it was still a little slippery.
Had nothing left in me on the conditioning and called it early as I could see disaster trying to explode over the bar in my cramped training space.
Really focused on quality reps during the reverse hyper vs just launching weight.
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Sounds brutal !! How was the pump after ?
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No real pump to speak of. Itās so full body by the time you get to the final sets that the muscles really get taken out and youāre just Conan-ing your way through. I also have to move a bit slower than usual to take care of the abductor, so Iām not able to really flush out the muscles. Still tough though.
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Trained grippers yesterday. Did 5 closes with the 2.5 per hand (first 4 without assistance, then 1 with on the right hand, used what was needed to match the left), then 5 closes with an 8 second timed hold with the 2 per hand, 5 closes without a timed hold with the 2, 8 closes with a 10 second hold with the 1, 15 without a timed hold. I was watching the Tyson/Douglas fight rebroadcast on ABC at the time and hitting sets in the break between rounds, so it gave me 3 minutes of rest between sets. Still no plan whatsoever with the grippers, just doing stuff for the sake of doing it, but my wife gives me foul looks whenever she struggles with a jar, gives it to me and I pop it open like bubblewrap, so it seems to be working. My final warm-up set of deads with double overhand is also easier each time.
My work schedule is finally going to start getting different again after 4 months of being very structured. Will mean having to get a little more creative with training and nutrition. Today will be my last mid-shift, and then tomorrow I start night shifts for 3 nights in a row, with an 8, a 12, and an 8, and then a long duration time off which coincides with having some company over
My plan for tomorrow is to get up at my normal time and train at the normal time, but Iām going to do my deadlift workout rather than my scheduled press workout, since tomorrow will be the day in the week I am the most well rested. Iāll grab a nap after that, get to work, work the night shift, come home, then do my press workout, sleep, work my 12, then do the bench workout, sleep, work the 8, nap and get in my squat workout. It means having 2 upper body workouts back to back, but theyāre the easier workouts in the week and Iām timing them on the days Iāll be the most fatigued. It is up in the air though: I may instead do the squat workout after the 12 and just do some stupid dropset with ultra light weights so that I donāt have to be concerned with fatigue levels.
Later in the month Iām going to get back to day shifts, and Iām planning on packing my pre-workout meal with my work food so I can eat it in the car on the way home and just lift first thing upon getting back.
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I need to set aside some cash and buy a set of grippers from Ironmind. Every time I see you mention them Iām reminded of how a little bit of frequent practice with them can go a long way. Theyāre also a convenient training tool because theyāre easily portable and storable.
Also, I dig your approach to squatting. Specifically, your flexibility toward it; itās almost bodybuilder-like in that you never seem to be tied down to one specific training method for it and just do what you can/feel like, but still get results.
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