And why are you waking up at 0300 to squat?
Come on it was 0315, 0300 would just be crazy!
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He just came off nights so I figured heād want a little sleep. Maybe heās trying a new form of progression - do the same amount of work while sleeping less every week.
Iām working early shift for this 5 day block, so this allows me to get in my training and have time with the family in the evening.
I actually recruited my kiddo to help me make my work food yesterday, which was a nice bit of bonding AND time saving, haha.
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Brutal. Has it already been a week? Donāt you get a week off between shifts on occasion? I figured the week after night shift would be a good place for one of those.
Weāre doing 5 on/5 off at present. Time flies, haha. But honestly, I prefer the earlies. My sleep still isnāt super great, so getting up stupid early suits me fine, and then Iām actually so tired by the time bed rolls around that I sleep well.
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You seem to do well with high fat and lots of caffeine, have you considered butter coffee?
Iām not a fan of coffee in general. I drink it on rare occasions, typically when I donāt want to kill myself with a second energy drink for the day, but Iād just as soon put butter on my eggs and drink my morning energy drink instead.
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I tried this for a bit. I love butter and I love coffee, but I donāt care for butter in my coffee. It makes it greasy to drink. IMO if you want to add fat to coffee, using MCT oil is a more palatable option. That said, I still like my morning black coffee the best.
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Coconut milk and a dash of maple syrup in coffee is primo.
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Bookmarked for posterity. This is my future
-1. SVR II (leader)
0. SVR II (anchor)
- SVR II (leader)
- SVR II (leader) ā squat workout during BBB week is a challenge workout from you
- SVR II (anchor)
Repeat 1-3 until I have to change something
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Good point- I also prefer black coffee (when I drank it) and have never tried it. Opinions are based on other sources
I used to make āgolden milkā by blending 1-2 tbsp of butter with hot almond milk and turmeric and it didnāt come out greasy- probably because of the almond milk vs water
Noted
Funny enough, the intent of this workout is to serve as a feeder workout to RECOVER from the BBB workout, haha. But definitely give it a go. Itās solid.
Iāll just be looping through stuff of yours from the community workout thread. Just amassing knowledge. This wonāt be the first one out of the gate. First one will be the one I did previously. Want to beat some numbers.
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AM WORKOUT (0315 wake up via alarm)
SUPERSET (chins-press): no rest between sets
Weighted chins (various grips) 55lbs
2x9
4x8
Axle strict press
5xAxle
5x66
5x121
5x136
5x156
GIANT SETS (press-raise-pull apart): 1 minute rest between sets
Axle strict press 121
5x10
10lb plate lateral raise
1x11
4x10
Band pull aparts
5x15
(3) High incline DB bench 75s (no rest between sets)
1x13
1x5 w/reactive slingshot
1x4 w/Metal Catapult
1x6 flat bench
20 Standing ab wheel
40 Bodyweight reverse hypers
34+12+4 dips (rest pause)
25 band pushdowns
Post workout shake
Tabata rounds on BAS
30 GHRs
Notes: Flew through this workout, by design. The weights are light as a result of using the ārightā TM. Iām strong on reps and weak on topweight, especially with this blood pressure thing, so this BBB week is well within my wheelhouse. Got a very solid pump by keeping the rest short, and then annihalated my pressing muscles with all that extra stuff. Got all my daily work in as well. Plan is to hit up Axle Grace in the PM. From there, Iām breaking up my deadlift day into 2 parts, doing all the assistance work tomorrow and the main/supplemental work on Friday. Reason being that I have 1 more early shift tomorrow and I donāt want to be deadlifting at 0300 and wake up the whole house/neighborhood.
Weighed myself before bed last night and saw 185.0. Iām at least not losing weight, so thatās something.
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PM WORKOUT (1600)
Axle Grace
4:18
Notes: Not my best time, but given this is post BBB, front squats and pressing this morning, it was solid.
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I finished Powerlifting Basics a few weeks ago and really enjoyed it, so decided to order a paperback copy of the Kelso Shrug Book for my next read.
The paperback Powerlifting copies are still going for well above $2g on Amazon right now. Iām not too book savvy but itās cool that a well written meathead book has such a value. Iāve gotta imagine there arenāt a whole ton of books going for that (though Iām sure there are some that are much more expensive).
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Itās CRAZY how much the hardcopy goes for now. Iām kicking myself for not buying more of them back when they were in print, haha. They were dirt cheap from Ironmind back in the day. The Shrug book isnāt quite as good, but still retains Paulās great writing style. I might pick up another paperback of that, as my current one has a bit of water damage. Really glad you could enjoy Powerlifitng Basics though. Definitely my first choice for the whole āIf you could only recommend one bookā sorta thing.
AM WORKOUT (0315 wake up via alarm)
SUPERSETS (chins-neck)-no rest between sets
Chins w/rest pause
25+8+7
3 more sets after that. Donāt remember exact breakdown, but totaled 110 reps
Neck harness 55
5 sets
Axle rows against light bands-1 min between sets
2x14
2x13
1x12
Axle shrugs against light bands
1x60
Kroc rows 115
1x19
Band pull aparts
1x100
Reverse hypers
1x40
Tabata KB swings w/45lb bell
Standing ab wheel
1x20
Post workout shake
GHRs
1x30
Notes: All the assistance work for my deadlift day done first. Ideal plan is to finish this later this afternoon, if not then, tomorrow morning. Rest pause chins was a bit of an experiment I wanted to try: was curious if Iād get a bit more of a gnarly pump out of it. I kept the same grip through the rest pause sets and changed grips with each new set. It was ok: nothing earth shattering.
Rows continue to be solid.
For the swings, I stopped the swing on the way up to make the movement faster and more taxing on my conditioning, as much as Iām sure that upsets the KB purists.
Taking the kid out to Golden Corral for dinner tonight. Iām in an active campaign of forcing myself to eat more than Iām comfortable with and then NOT thinking about the fact that I did just that. Still shifting mental gears. Itās improving, but slow going.
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His style is great. It saddens me that the characters arenāt real people when you get towards the end of the book haha. Awesome story teller.
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@mr.v3lv3t Itās a bit of a shock for him to come out and admit itās all parable at first, but then we start to recognize all the characters he mentions in our own lives. We all known our own club hardhead and Lope Delk.
PM WORKOUT (1500)
Texas deadlift bar deadlift (Touch and go)
5x135
5x295
5x375
5x425
5x475
SUPERSETS (deads-dips)
TDL deadlifts (touch and go) 425
5x5
Weighted dips 55
5x10
Notes: Was able to get the rest of the workout done this afternoon, which is a victory. Got in my daily work as well, and dips and deads are a classic, awesome and brutal combo. Highly recommend.
Golden Corral was a semi-success. Still not allowing myself to really throw down like I used to. I may get more aggressive with my deadlift TM increase to motivate me to up the calories.
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