@ChongLordUno Gotta hold it the whole time. Setting it down ends the set. Holding it the whole time makes it BRUTAL. Ideally, rest in the down position holding it as well. Up position is a little cheaty.
@bigdaddi That’s a big reason I strengthen mine: I’m fairly certain I have some herniated discs in my neck.
Did you ever get neck DOMs from neck training. My neck is always sore/tight and I’m hesitant for more
Yeah man I do this with 7kg silver DBs and it’s fucking brutal 
@anna_5588 I get neck DOMS from every neck training session.
@ChongLordUno Straight bar will really do it for you. Good for keeping mobility too.
How many times a week does Dr Pwn prescribe these bad boys? Asking because i have elbows made of straw
I never prescribe training, as I’m not a coach. But for me, I do them once a week. If I can do it more than that, I did it wrong.
PM WORKOUT (1500)
Just going to narrate this one.
I have an incline right by my house, so what I did was sprint up in, run into my garage, and I did a round of the following 5 times
8 reverse hypers
4 standing ab wheel
5 band pushdowns
20 face pulls
After 5 rounds of that, I did another 8 rounds of the sprint followed by some sort of kettlebell workout. It went
10 2 arm swings
10 alternating arm snatches
10 alternating arm snatches
10 alternating arm swings where I caught the bell in midair to alternate
10 alternating snatches
10 alternating swings with the catches
10 snatches
A grab bag of snatches of and alternating arm swings
By that point, I had to get inside and start making dinner. I like the skeleton of this workout, and I think there’s something I can do with this, especially as the weather has gotten better.
Hey look: my pre bed high fat meal makes sense
You trying to say that my habit of eating sweets (candy) and ice-cream immediately pre-bed isn’t the most optimal choice?!
My sweets of choice are honey and dried fruit- probably damaging metabolic health but helps with something else 
Not at all. Those are healthy foods.
@alex_uk There’s something to be said about the fat content of ice cream. I’ve even known of people that mixed ice cream with protein powder for weight gain…
AM WORKOUT (0315 wake up via alarm)
Juarez Valley Front Squats 225 w/5 six count burpees between sets
9
1
8
2
7
3
6
4
5
Time: 16:28
Immediately transition to 5 rounds of
10 chins (various grips)
4 standing ab wheel
10 dips
8 BW reverse hypers
25 pushdowns
50 pull aparts
SSB squat stripset (no rest between sets)
30x185
20x135
30 GHRs
Notes: Was feeling a little beat up this morning: most likely a result of deads and sprints before. Kept weight on the heavier side so that the workout would be shorter. Was moving slow on the burpees: room for easy PRs in the future. Transitioned straight to the daily work circuit to keep my heart rate up. Didn’t have a big squat in me at the end, but with me hitting my next legit squat workout in 2 days, felt it was smarter to not try to bury myself today.
Catching myself undereating. Still striking that balance. I’m eating well and healthy, but not big enough. Plan to up the beef from 3oz to 4oz in the morning, which is, of course, a minor change, but still something. May go from eating half an avocado a day to 2/3, or start including some walnuts with my macadamia nuts. The blessing is that I have no shortage of avenues available.
I like this. Saving it for later.
I’m torn.
It’s definitely not like an ‘energy drink’
But it is delicious
It is caffeinated
It has protein
Overall I like it
Can confirm: is unpleasant. Wouldn’t say the most difficult exercise ever though.
Its a Glenn Pendlay invention I believe, it bugs me they haven’t credited him.
The article was written by him.
And this is why you don’t try and read before coffee.
Do you think anyone would notice if I went back and edited that part out?
@kleinhound Good looking out. Sounds like a caffeinated protein shake. Could be interesting for post workout.
@dagill2 Maybe you need that very same drink, haha. I was curious if this was the same death march you mentioned. I was just thinking that a trap bar or farmers handles might add an interesting element to it.
BBB BEEFCAKE Week 2, Workout 2
AM WORKOUT
CIRCUITS (chin-press) plate change rest
Weighted chins (various grips) 55
5x10
Axle strict press (clean first rep)
5xAxle
5x66
5x126
5x146
5x166
Axle clean and strict press (clean each rep): 90 seconds rest
5x10x126
(3)High incline DB bench 90lbs no rest between sets
1x12
1x3 w/reactive slingshot
1x3 w/metal catapult
(Flat) 1x4
1x8 BW dips
1x25 band pushdowns
1x4 BW dips
38 more dips
CIRCUIT (raise-pull) no rest between sets
Plate lateral raise
4x10x10lbs
1x10x5lbs
Band pull aparts
5x10
20 Standing ab wheel
Notes: Another workout without a blackout. Getting bold by cleaning the reps now. Technically it was supposed to be rows superset with presses for the BBB work, but I felt cleaning each rep met the intent of that. Definitely added a new element of challenge and taxed the conditioning. I did the cleans “touch and go” with a controlled eccentric, which really hammered my back and traps.
Garage is warming up enough that I’m actually starting to perspire in my training. Had me realize that the dumbbell handles I have don’t have much for knurling.
Plans to hit Grace later today. Need to get some distance running in at some point too: got a 10 mile race in a month.
EDIT: Ya know, this is worth mentioning, but leading up to my cheat meal last week my physique was looking flat and my abs had gotten blurrier. Since then, things are sharp again. It’s definitely a data point worth acknowledging. I used to do a scheduled weekly cheat meal and have since fallen away from it. I don’t really feel the “need” to cheat like I did before, as I find my current diet really sustainable, but if nothing else this means that, should the situation arise, I can anticipate significantly more positives than negatives.
The “cheat meal” being different because of the carbs?
@kleinhound my regular morning breakfast at the minute is protein shake with coffee, which seems like a similar idea. I “cold brew” the coffee in milk overnight, then add a scoop or two of protein in the morning and you’re good to go. I use coffee caramel protein powder which makes it even better.
Looks very much like it, yes. For me, I think the “difficulty” comes from the constant tension in the hamstrings. I suspect you wouldn’t be able to keep that while still touching the ground with every rep.
Carbs and significantly higher saturated fat intake (and most likely some trans fats too) from “non-approved” sources. My sodium intake was also like 4x normal, just because that’s what you deal with when you eat out.
Oh yeah, would still wanna maintain tension: I just saw the original RX involved KBs, which have the elongated handle similar to farmers. For trap bar, perhaps low handles would be in order.
