Rebirth of the Juggernaut: Brute Force and Ignorance (Part 1)

Training Training Logs
7779

@SkyzykS totally missed your comment, but they’re the perfect size. I’m still not much of a sweets person, but I’m always down for a peanut butter cup. And you know you’re getting old when you keep wanting food to be SMALLER. I remember being a kid and being pissed if I got a “fun size” candy bar, and now as an adult I’m like “Fun size is TOO damn big”. I’m the same way with ice cream: I need something smaller than a kids small, haha.

BBB BEEFCAKE Week 5, Workout 3

AM WORKOUT (0415 wake up via alarm)

CIRCUIT (row-squat) plate change rest between sets, 90 seconds before final squat

T-bar row 150
3x15

Buffalo bar squat
5xBar
5x140
5x210
5x295
5x345
5x380

SUPERSETS (squat-hyper) 75 seconds between sets

Buffalo bar squat 295
5x10

Reverse hyper 360
1x13
4x12

Dips (putting away plates between sets)
5x10 (25 band pushdowns on final set)

20 standing ab wheel

Belt squat stripset (no lockout/no rest between sets)
37x150
5x125
4x100
5x75
6x50
5x25
5xAxle

50 band pull aparts

POST WORKOUT SHAKE/2ND BREAKFAST

30 GHRs
Neck bridging

AM WORKOUT II (1100)

Fran w/strict chins
4:27

Notes: Busy day today, so got up early, crushed the squat workout, got in all the daily work, and was able to barely wiggle Fran in for some extra conditioning. PR was there, but I was getting off balance and having to correct reps. It floored me pretty solid, which is nice.

Flew through the squat workout. Stupidly short rest periods. I’ve really become a squatting machine out of nowhere: it’s usually my worst lift. I gotta imagine the belt squats and that Juarez valley conditioning workout are coming to play there. Deep Water should be interesting if this keeps up.

6 Likes
7780

I’ve thought about cleaning each rep too on down sets to get some trap action. How do you like it?

7781

I’m a big fan of it. Meant to log it (but usually by the time I can sit down to log I forget everything, haha), but I’m feeling much more like a strongman again with the changes I’ve made. Cleaning each rep is always going to come at the expense of pressing more weight, so it’s been nice to have it all prescribed ahead of time and not be worried about trying to hit some sort of stupid PR. Definitely hammers the conditioning as well.

I’m controlling the eccentric as well, since I’m lifting first thing in the morning, and THAT adds a whole different element of suck. These are “touch and go cleans”.

7782

Do you have a video? :slight_smile:

7783

I don’t. But I used a similar approach when I did this

1 Like
7784

That is a lot of work for first thing in the morning! I keep meaning to try your belt squat setup, one of these days…

1 Like
7785

Thanks dude! I’m thankfully asleep through half of it, haha. Belt squat is totally worth it. I’m kicking myself for having not done it sooner.

1 Like
7786

I am pretty sure I get fitter and stronger just watching you suffer. Good work as always sir.

4 Likes
7787

Yeah @simo74 mate, @T3hPwnisher log is anabolic

2 Likes
7788

For most things, he measures progression by making things suck more.

2 Likes
7789

Proposition: “suck more” <=> progress
Proof:
( =>) Suppose Pwn does stuff that sucks more. His training log is thus filled with posts of horrid workouts. These posts often come with (PR) or numbers going up. PR’s and numbers going up => progress as required
(<=) Suppose Pwn makes progress. Then his log contains posts that include (PR) or numbers going up over time. These same posts contain horrid workouts that get progressively suckier => “suck more” as required
Since we have shown that suck more => progress and progress => suck more for Pwn, who is a representative of members of the forum (this part is logically flawed), we can conclude that suck more <=> progress for all members of Tnation

1 Like
7790

@simo74 Always appreciate the support dude! And I get the same effect with out of body experiences, haha.

@ChongLordUno It’s why I keep posting food photos: gotta feed the machine.

@Frank_C In fairness, a sadist ENJOYS inflicting pain. I’m still a hedonist. If I could do all of this by eating nachos and playing video games, I’d do THAT instead.

But in all of that regard, when all the OTHER variables keep changing, the only thing I can have control over is the misery factor. I suppose that’s “RPE” to more sane folks, haha.

BBB BEEFCAKE Week 5, Workout 4

AM WORKOUT (0645, 0520 natural wake up)

CIRCUIT (chin-bench) plate change rest, 90 seconds before final bench

Chins (underhand)
100 reps over some sets

Axle bench press
5xAxle
5x136
5x191
5x226
5x251

SUPERSETS (bench-row) 75 seconds between sets

Axle pause bench press 191
5x10

DB rows 90
5x10

50 band pull aparts

90 DB bench rest pause (12 deep breaths between sets)
(Upright) 1x7 (PR)
(5) 1x3
(4) 1x4
(3) 1x5
(2) 1x5
(1) 1x6
BW Dips (10 breath rest pause) 7+9+8+8+8+10

Poundstone curls
156xAxle

Notes: Everything continues to go great: amazing what happens when I turn the training over to someone else. Pause bench was strong, assistance work is solid. Think I’m going to alternate between weighted and unweighted Poundstone curls: they’re different and both have value.

Breakfast was fantastic this morning

3024×4032 1.46 MB

6oz piedmontese grassfed sirloin, 2 cage free organic eggs and 1 egg white with grassfed butter and fat free cheese, 1/3 of an avocado, 2 celery stalks (both with Nuts n More spread) and a slice of keto toast with sunbutter. And I was hungry when it was all done. Appetite is WAY up; it’s awesome.

End of week check in photos

13 Likes
7791

Oh yeah, forgot to mention, I found a disconnect in my Deep Mountain diet approach: quest bars. I’ve actually taken to listening to John Meadows videos while doing my weighted vest walks, and heard him refer to the bars as having “Frankenfiber” and, in general, a very low opinion of them. Jon Andersen supports eating them during “a moment of weakness”, but ALSO advocated using them as a weight gain strategy. Specifically, he said eat 1 with your normal meals, which meant he was eating 10 a day at one point. I heard that on Mark Bell’s podcast, and they were all blown away at how much fiber he was taking in.

I had a 4 a day habit at one point, and my second favorite breakfast of all time is a fruit punch zero carb rockstar with 2 quest bars, but I’ve come to accept them as a treat rather than something good for me…so there’s that. Still got 2 boxes of Finibars I need to get through…

2 Likes
7792

Quest bars cost £3 over here

10 a day? That would be 30 quid

A heroin habit would be cheaper for fucks sake

2 Likes
7793

Costco sells knockoffs that are nutritionally identical but cost $1/ bar. Much more cost effective

2 Likes
7794

Pretty sure these don’t meet your standards for macros, but I thought about you when we ordered these. We’ve made 3 orders and haven’t even received the first one to try lol they just sound so good!

7795

Holy crap, that’s literally 60g of fiber

Considering how much veggies you eat, I’d imagine you were well over 100

7796

Yep. Same bars, I love them.

1 Like
7797

@ChongLordUno You get a better deal when you buy them by the pack here. But still, yeah, it’d be pricey. Jon has been VERY smart with his money over his career it seems.

@wanna_be Similar enough premise to nuts n more at least. I bet they’ll be delicious.

@anna_5588 I like the Costco ones. Occasionally I’ll get a wild hair for a quest bar flavor. In general, I use the term “quest bar” just so people get what sort of protein bar I’m talking about, since there’s so many varieties out there. I actually settled on quest because it was one of the few bars that didn’t trigger an allergic reaction in me. Originally, I was a cliff bar fan, but eventually I’d eat one and couldn’t breathe. Finibars are thankfully good to me too.

2 Likes
7798

I wish they’d sell the cookie dough separately though. The chocolate ones are good, but far inferior to cookie dough

1 Like