That sounds like a reasonable amount!!
I find it to be
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PM WORKOUTS
1700
Tabata KB snatches
2100
Tabata high handle trap bar lifts 135
Notes: Looks like between all of this I managed 19 minutes of conditioning over the course of the day. Starting night shifts, so Iāll work for 8 hours, come home, hit some deads and pass out and do it all over again.
Arm is really sore from the vaccine.
Been good about getting in my fats and I feel like Iām seeing positives. Now I need to focus on getting my blood pressure sorted. Trying to salt everything.
4 Likes
AM WORKOUT (0645) POST NIGHT SHIFT
GIANT SETS (neck-dead-chin)
Neck harness 55lbs
5 sets
High handle trap bar lifts
5x135
5x225
5x315
5x430
5x495
14x555 (10lb PR previous cycle)
20x430
Chins (various grips)
27
15
12
11
15
4+4+4+4 rest pause
Axle rows against light bands (1 minute rest between sets)
3x14
1x13
1x12
Axle shrugs against light bands
1x62
Kroc rows 115
1x18
Band pull aparts
1x50
Notes: This was an awesome workout, and very much unexpected given the circumstances. I keep digging deeper and finding more on that PR set each cycle. Proof of concept for sure. On the Kroc rows, I keep discovering more and more tweaks that make it āmake senseā. This time I really focused on pulling my shoulder blades together at the top. Made it extra gnarly. Arm is really sore from vaccine. ROM is restricted.
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How do you approach PR sets? Do you set a PR by a narrow margin so you can continue busting out PRs or do you give it your all each and every time you return to setting a PR anew? I recall Tate and/or Wendler talking about this and that whomever it was talking, their approach was the hedged one.
@Voxel as it stands, Iāve only had the opportunity to go for PR sets on a movement once with this run of SVR II, and thatās been on the trap bar lift. In that specific instance, Iām trying to match previous reps accomplished while the weight continues to increase, but Iām ALSO just pulling until I stop. HOWEVER, when I was doing my own squat protocol a little bit ago, I was definitely employing that hedged approach to allow me to grow for as long as I could.
Going from past 5/3/1 runs, I just give it my all on PR sets. Some days, āmy allā is going to mean NOT hitting a PR, and other days itās going to mean blowing my previous best completely out of the water. Some days, I may even tell myself āAll I want is X repsā, but itās rare that I stop if I still have more in me. As a strongman, going past the redzone is a skill I need to keep engrained in me, and I utilize PR sets as an opportunity to train that. A powerlifter or just general trainee most likely doesnāt need to dip into the Deep Water (yes I went there) quite so frequently.
PM WORKOUT (2100)
100 six count burpees
6:27 (17 second PR)
Notes: Got through the first 55 without stopping. Perhaps my goal will be to eventually get through all 100 without pausing. Itās becoming a lung breaker, which is what I endeavor for. Always fascinating how, the better you get at this stuff, the more it sucks. Running is similar: you get faster at running, so runs donāt last as long, but they suck more while you do them.
My nutrition continues to be confusing as f**k with all the schedule changes. Having the āthou shaltsā has been helpful at least. Iām getting in my eggs, beef, butter, avocado and macadamia nuts every day.
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This is incredible- and after a deadlift session too!
I can barely do anything after my lower body workouts and I do less than 1/3 of what you do 
Thank you.
You are giving yourself significantly less fuel than I am, which makes the outcome understandable for sure.
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@T3hPwnisher has also been training for longer than youāve been alive. Another data point well worth considering.
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@dagill2 Yup. Time is always the āsecret ingredientā
PM WORKOUT 1 (1600)
Stone of steel to shoulder for 30 reps
6:27
PM WORKOUT 2 (2100)
Fran+ (95lb thruster w/strict chins)
21
15
9 (4:47, 16 second PR)
5 (5:39, 19 second PR)
Tabata KB swings w/45lb bell
Notes: Final day of nights for this rotation, just getting the body moving through space. The thrusters continue to prove quite tonic, especially after deads. Will bench in the morning, stay up all day, and try to get nutrition sorted. Cleaning out my water bottle was a game changer: no longer having the GI issues I was encountering. Iām excited, as that means I can start ABSORBING the nutrients Iāve been intaking.
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I dunno why, but a certain book I really enjoyed comes to mind that I think is right up your alley:
āMaking Jack Falconeā.
Joaquin Garcia is a 400+ lb former FBI agent that juggled 6+ undercover roles simultaneously and was offered a position as a made man in the Gambino crime family. All true, written by Garcia. Available on kindle, a totally fun read, I remember you having read Rogue Warrior, and while it lacks the insane fitness element, itās every bit as badass and just as outlandish, and all verifiable. Dude was really working his way through the ranks of the Gambinos while also playing a role with a different name and identity as a Cuban drug dealer, and infiltrating Colombian and Mexican drug cartels, all at the same time, while having a family. Anyway, super random, I know, but itād probably occupy a couple night shifts if you got it.
2 Likes
Appreciate it dude! Iāll grab it on kindle sometime. I donāt tend to read much as far as biographies go, but that one sounds pretty solid.
Training Log: Entry 2423
AM WORKOUT (0645) Post Night Shift
SUPERSETS (Chin-bench)
Chins (underhand)
1x24
1x13
1x12
1x10
2x12
1x12+5 rest pause
Axle bench press
5xAxle
5x66
5x136
5x186
5x211
8x256
17x196
Band pull aparts (done between last 2 sets of bench)
2x25
SUPERSETS (bench-row) 75 seconds between sets
(4) High incline DB bench 75s
5x10 (final set burnout w/25 band pushdowns)
DB rows 115
5x7
Poundstone curls
149xAxle
Tabata rounds on the BAS
30 GHRs
Notes: Only rested long enough to change plates until the final 2 sets of bench, then 2 minutes between sets. Accidentally used 5s week percentages until the topset, and then it dawned on me that it was lighter than the last time I did it. Blame it on the night shift brain. Just means the workup was lighter, but thankfully caught it when it mattered. Entire upper body was cramping on the set-up: most likely dehydration from work.
Incline bench was really strong. Iām most likely adapting to the movement. Poundstone curls rocked.
Snapped a post curl pump photo
Gaining some weight. Slowly but surely
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Thatās a lot of quality mass!
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Thanks man. I assure you: itās all dysfunctional.
99% of people on this forum would disagreeā¦ considering
and that 301 rep monstrosity
It was a joke about functional strength, but I appreciate the sentiment.
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jokes donāt come across very well on the internet
Itās why I type āhahaā a LOT.
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Got in tabata KB snatches at around 1400 today just to help me stay awake. Been up 1.5 days now: bed soon. Iām leaving on a trip on Sunday. Iāve got a grocery list planned for when I hit the ground, but Iām still going to be limited. Will make the most of the situation and get back āon the programā upon my return.
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