Pwn, I’ve noticed you’re doing considerably more conditioning stuff. Do you have new goals?
It’s why I said it, haha.
@anna_5588 Goal remains the same: gain muscular bodyweight. Calories are up, which allows me to train harder which, in turn, allows me to generate a stimulus for growth.
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So the conditioning is to increase work capacity so you can better handle more stimulus => more muscular bodyweight with less fat correct?
No. I could not train conditioning in a calorie deficit, as I could not recover. I had to cut my training down significantly during that time. Now that I am in a surplus, I can train harder.
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In that case, you must eat quite a bit given how much you train 
It’s why I keep telling you to do the same. You like to steal my workouts but not my nutrition.
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PM WORKOUT
MAX EFFORT LOWER
High Handle Trap Bar Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x655 (PR by degree of ultra mega grindiness)
1x635
GIANT SETS (pull-row-chin-neck) 90 seconds rest between sets
Touch and go High handle trap bar pulls 460
3x10
T-bar rows 3 plates
2x13
1x12
NG chins (various grips)
3x7
Neck harness 55
12,11,10
T-bar row stripset
12x3 plates
14x2 plates
14x1 plate
Lat pulldowns 130lbs (plates loaded)
3x10
STRIPSET
10x130
5x110
5x90
CONDITIONING/BURNOUT 1 minute rests between sets
Power keg carry
200lbs x 144’
175lbs x 144’
150lbs x 144’
Notes: Very solid back day. Still kills me to see the weight be down on those trap bar pulls, but my strength is higher than ever. I am grinding crazy singles on these, and if I could swallow my ego enough to get it on video I’d probably appreciate it. I’ve been seeing my chins steadily going down with the daily work included, so I may be outpacing recovery, OR I may be gaining enough weight to make some small impacts. T-bar rows are getting Branch Warren-esque, but Branch is also awesome, so f**k it. Threw in the lat pulldowns as a way to get in some extra volume. No strict rest times: I’d hit sets while cleaning up the gym, and then hit the stripset when everything was put away. Chuck Vogelpohl likes the lat pulldown, so I should too. My set-up is pretty ghetto, but should work for my purposes.
Actually put some weight in the keg today. Original plan was to do it like stripsets, but I was pushing until rhabado, so I gave myself some rests instead.
Pizza buffet awaits.
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Best part of this journal entry!
A bust unfortunately. No decent pizza on the line. Had a lot of salad and some decent fried chicken at least.
Ah gutted! Fried chickens not a bad consolation though.
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Love it mate. Everyone loves a good slow grind.
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Considering the amount of grind I’ve seen in some of your lifts, I’m super disappointed I didn’t get to see this.
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@alex_uk Absolutely. It’s a place called “Pizza Ranch” here in the states, which is honestly one of my favorite places ever, haha. And our area has relaxed buffet rules now so that it’s back to self serve and my happiness/quality of life has improved immensely as a result. I still am a little gunshy about eating the way I used to eat, and melted cheese sets off a lot of warning bells for me, but there will be a day that I return and conquer. However, the ultimate consolation prize is that I TOTALLY forgot I bought myself a 10oz grassfed ribeye steak a few months back to prep for celebrating my good news for my health, so I’m grilling that up today. That will be glorious.
@simo74 It’s all I’m good at, haha. I have a buddy that describes me as a “human crane” when it comes to deadlifting. 315 moves at the same speed as 600: not fast.
@flappinit Will try to get it next time. We’ve re-arranged the garage in prep for the arrival of a new vehicle (my birthday gift to myself), so setting up the camera is even trickier than before.
DAILY TRAINING
NG chins w/rest pause
31+8+8+3
Band pull aparts
35
Band push downs
25
Standing ab wheel
20
Tabata KB swings
GHRs
30
Breakfast
40-ish minute walk w/45lb vest
Notes: Slept until around 0400 today. I’m eating more before bed, and tried out some melatonin yesterday. No crazier dreams than usual, so that’s a plus. Goal is to NOT do any hardcore training today, but we’ll see what happens.
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I would ask how quickly those abs will disappear but I’m thinking with your dietary discipline even buffets won’t break you too bad and the abs will survive for a long time to come!
I appreciate the sentiment dude. I am honestly dealing with a tough dichotomy of dealing with performance AND health. I don’t care about abs (spent more time without them than with), but I got them now that I dialed in the diet for health. I am actually wanting to put on some bodyfat, as I think I am at a point of leanness where I am experiencing some negatives, but it’s a question of doing that without running my health into the ground. I can definitely do the discipline thing (it’s not even really discipline at this point: I am eating exactly how I want to eat), but often that means I will eat poorly for long stretches because it meets my goal of putting on weight.
I love the challenge. Challenges drive me and make me stronger. But it’s also an interesting one.
Sounds a lot like my running back in the day. My mate who was much faster always called me a diesel because I had a big engine but no top speed!! We can’t all be Ferrari’s my friend.
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What is this hearsay 
Doing the right thing to meet my goals.
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Another food win! You make it sound a bit like you’re on the fringe of Orthorexia but I am working on the assumption you’re trying to be sensible in terms of bulking and cardiovascular health.
I would say it’s possible to eat as an orthorexic, but not be one.
The question is, if a person had to eat against their own dietary rules (not forego eating entirely as a solution) is there any emotional turmoil that results from that? If there is, they experience discomfort, stress, anguish, etc. then it’s orthorexic.
For instance, had to combine fats and carbs. Or have carbs not adjacent to training. The response to deviating from the habit rather than the habits themselves is what’s dysfunctional imho.