Beefwater for sure
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I feel like this can be related back to your blog post āHow long havenāt you been training?ā. Given what you do, Iād assume you wonāt have to do a lot of mobility work at all, if ever. You arenāt in debt.
The people that are in debt might benefit more from mobility work and warm-up stuff precisely because they are in debt and these warm-up movements, and the mobility work, doesnāt eat into their recovery but serves to pay the loan ā or at the very least combat the compounding interest.
I know you arenāt a big fan of videos, so Iāll summarize āGil Hedley: Fascia and stretching: The Fuzz Speechā (~5 minutes on Youtube, linked below).
The human body builds fascia, always. The only way to break it down is through movement. Every day you fail to move enough through full ROM is a day you build up an excess of fascia. Enough days makes that fascia rough, fibrous, and limiting. It becomes a glue, keeping muscles in place, making a person stiff. Itāll take a scalpel to cut through. Meanwhile, if kept in check by staying in motion, just running fingers across it is enough to ācutā through it.
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Good stuff dude. Makes a lot of sense.
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LUNCHTIME WORKOUT
5 mile run with the Mrs.
Notes: This felt a million times better than my last 3 miler: seems Iām finding my running shape again. Mrs commented on how ridiculous my body is that I can go from working 12 hours to no sleep to lifting weights to running at lunch. I informed her that, if I stop moving, I die.
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Usually statements like these are hyperboles, but coming from you, Iām inclined to take it literally
Like a shark.
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After being awake for 24 hours, continuous movement and sunlight exposure are key for me. I had to do this the other way a few months back to get on the night shift, and that was crazy.
Deeeeeeeeeep
ā¦Waaaaaater
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I was about to drop this reply before the quick edit, but itās too good not to share haha.
Who needs tank tops?
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Oh man street sharks!
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Man everything about that video is perfect, lol.
Thanks man, Iāve been so busy hence the delay in response
I feel kinda locked into the program Iām doing right now which stresses that I shouldnāt be doing any extra work however I have this yearning to stress my body into growth and I feel that I NEED to do MORE work 
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Always happy to discuss dude. I know the author of Tactical Barbell is big on the value of carbs, and honestly most authors out there are, so thereās definitely nothing wrong with using them if you respond well to them. And I absolutely get chasing the white whale of more work: even with 5/3/1 guiding me right now Iām still burying myself with additional stuff. Biggest reason is I just donāt have a vector right now. When a competition looms, I can laser focus and know what needs prioritization, but absent that I pretty much just self-destruct, haha.
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Iām ashamed I didnāt see this response coming, but I shouldāve expected it.
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BBB BEEFCAKE Week 3, Day 2
AM WORKOUT (0500 natural wake up)
CIRCUIT (chin-press) plate rest between sets, 2 min before final press
Chins (various grips) 55
2x10
1x8
2x9
1x4
Axle strict press from rack
5xAxle
5x66
5x146
5x166
5x186
SUPERSETS (press-rows) 2 min rest between sets
Axle clean and press away 146
5x10
immediately drop axle and go straight to
Axle double overhand rows 146
5x10
DB bench press 90s stripset (no rest between sets)
(3) Incline 1x10
(3) 1x3 w/reactive slingshot
(3) 1x2 w/Metal Catapult
(Flat) 1x4
BW dips 8+6+6+5+4 (rest pause 10 breaths between sets)
Band pushdowns 25
BW dips 6
CIRCUIT (raise-pull) no rest between sets
Plate lateral raise 10s
5x10
Band pull aparts
5x15
BW dips
15
Notes: Felt like death warmed over coming into this. Solid breakfast of a grassfed ribeye with eggs
, but was just out of my head and dizzy. Thought for sure Iād blackout, so NOT doing that was a massive victory on the topset, and once again I survived the workout. This week is what I needed to open my eyes.
Still appreciating taking the weight off the floor. Good to bring back that part of me.
Gonna hit up Grace later and then get in a walk with the Mrs in the evening.
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Is there anything different to this than a regular clean & press, or is it just a terminology thing? Looking it up, there doesnāt appear to be any difference.
Clean and press away means you clean the first rep vs cleaning every rep.
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Axle Grace
3:03
I normally edit the videos down, but I legit said āholy sh*tā out loud when I saw my own back, so I felt like it was worth keeping in. Gaining has been paying off. Everything seems to be going to my posterior chain. About 5 seconds off from my PR: given I still feel like death, I love it.
Mrs swapped the plan to a short run tonight vs a walk. Good for me to get those reps in.
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Holy fuxk pwn mate your back is fucking ripsville Arizona
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Yea thatās the first time I think Iāve seen your back, seriously impressive.
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@ChongLordUno Hah: thatās a new one! Thanks dude!
@alex_uk Much appreciated dude! I donāt get to see it often myself, haha.
Finished the day with 3 miles of hilly running with the Mrs. Tomorrow needs to be a bit lighter, as Iām beat. May do some weighted vest walking and call it.
In nutrition news, I bought a case of Monsters in an attempt to cut my caffeine intake down, as they have 140mg of caffeine vs the 300 in the stuff Iāve been drinking. Still experimenting with spicy foods and dark chocolate, and found a grassfed cottage cheese to eat before bed.
Iāve actually broken down and started watching some John Meadows videos while I was doing some cooking today. Not a bad time to knock them out. He delivers good content. Common sense, but thatās not a bad thing.
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