Yeah i can imagine that running would be hard at that age…but its cool that she is so athletic. My boy is very solid for his age and has always been strong. He was holding his head up a fair bit earlier than average, can and will climb on anything he can and so on. Im really curious to see how he develops
1 Like
I’ve always meant to ask…
What are six count burpees ?
1 Like
Here you go
1 Like
That wee jump at the end can get right to fuck 
2 Likes
I am very happy for you. I am also now very hungry and want a pizza!
@ChongLordUno Right?! It’s my quads that seem to be the limiting factor these days: they start burning something fierce. If you jump high enough, you can cheat and try to land in the push up on the way down, but it’s a balancing act between getting enough air and not wasting time IN the air, haha.
@simo74 Thanks dude! Trying to find that balance.
BBB BEEFCAKE Week 6, Workout 2.
AM WORKOUT (0315 wake up via alarm)
CIRCUIT (chin-press) plate change rest, 90 seconds before final press
Weighted chins (various grips) 30lbs
5x10
Axle clean and strict press away
5xAxle
5x66
5x151
5x171
4+1x191 (technique issue: bar drifted. Had to re-rack and press for final rep)
SUPERSETS (press-row) 2:00 between first 4 sets, 2:30 before final set
Axle clean and strict press away 151
5x10
Axle double overhand rows 151
5x10
50 band pull aparts
90 DB bench stripset (no rest between sets)
(3 incline) 1x10
(3) 1x3 w/reactive slingshot
(3) 1x3 w/Metal Catapult
(Flat) 1x4
(Flat) 1x4 w/Catapult
BW Dips w/10 breath rest pause: 8+9+9+8+10+6
25 band pushdowns
Lateral raises (no rest between sets)
20x10lb plates
20x5
20x2.5
20xUnloaded hands
POST WORKOUT SHAKE
30 GHRS
10 neck bridges each way
20 standing ab wheel
40 Reverse hypers
Notes: Early shift today, so early wake up. Breakfast of 2-ish scrambled eggs (leftover from kid’s breakfast yesterday), 1/3 of an avocado, 2.25 ounces of grassfed beef, keto waffle and a large amount of sunbutter about 5 minutes before the first set.
Something in my left shoulder blade/trap got tweaked at some point yesterday/last night, and it made pressing super not awesome. I took the topset of the main work out of the rack vs off the floor just to set myself up for as much success as possible/not get fatigued before the pressing, but it came with having an “unpracticed” technique and I feel like that shone through. Still got some Conan strength in me to hoist it up, but could have had a better showing with a little better prep. Redeemed myself on the BBB work. Very pleased with that.
Really like what I’ve come up with on those lateral raises. Building the Monolith is next, and I’ll most likely end up less free form with my assistance work, but these might still make a showing.
I’m undereating again. Saw the scale go down on a nightly weigh in. I’ve noticed my dietary habits are pseudo intermittent fasting right now: large breakfast, large pre-bed meal, high fats on both of those, and then the middle meals are rather paltry and low in fats. I’ve been playing around with macro timing, eating high fats before training, then low fat/high protein post training for about 5 hours before “switching” back to fats at around 1330 with a snack of nuts and dark chocolate, but I’m thinking the next smart play is to kick some fats into the noon time meal. I’m also planning on upping my avocado portions from 1/3 to 1/2, resulting in eating a whole avocado a day. May start drinking my cashew milk in the morning as well as the evening too, and I’ve started including pistachios in my nightly meal. Writing this all out, it’s primarily plant based fats I’m looking at, and with that mostly monos, which means to me I need to also consider upping my good saturated fat sources. Got lots of options there; just need to make smart choices.
5 Likes
No consideration on adding back carbs at any point?
1 Like
It’s always a consideration, but right now I have so much room for more fats that it doesn’t seem necessary.
They’re my “nuclear option”. If I bring them in too early, there’s really not much else to do. But timing them right works out well.
My plan would be some post workout carbs. Going with the Mountain Dog thing, I’d allow myself some breakfast cereal. But, of course, then I gotta gut chuck myself and realize I’m most likely just giving myself an excuse to eat junk and could instead opt for some sweet potatoes or something like that. Walking that balance between performance and health is STILL a new one for me.
And I say that after having JUST ate one of those keto poptarts, haha. I’m an enigma.
3 Likes
It’s a Scottish way of saying to get to fuck but with added sprinkles on top
I added more burpees to the session last night in your honour. The jump ain’t happening cause I make to much noise and the wee ones are sleeping.
Indeed you are! But it works for you.
Fine line between being disciplined with diet and orthorexia. I’m definitely too far one side of that line!
Oh believe me: it translated perfectly, haha.
I have to do my burpees in my basement on top of some wrestling mats for the same reason. But, on the plus side, the mats are slippery so I can just slide into the push ups position, haha.
1 Like
I need to do one of these ‘rites of rep passage’ programs you preach about @T3hPwnisher mate.
Deep Water makes so much sense and I want to go balls deep with the minimal carbs shit to add extra pain
It’s running that one by the wife that will probably be the biggest obstacle
Super Squats as well man however like burpee jumps, the Get Big Drink ain’t happening
2 Likes
Have you tried macadamia milk? I saw it at Costco yesterday and got curious
Appreciated dude. “Brute force and ignorance”: I’ll make something work, haha.
Yup. And along with that, it’s the venn-diagram between the two. From way up high, we think that eating for optimal health and eating for optimal performance are the same thing, but we get closer and things vary.
When I do a strongman comp, I eat a box of poptarts and drink 2-3 rockstars that day. My in-laws came to one of my comps, and that completely blew them away, because they’ve visited me/stayed with me and saw me eating grassfed beef and organic eggs and all that stuff. They’re blown away I can eat that “dirty”, but when I wanna push into the redline SO many times in one day, simple sugars, fats and lots of calories win the day, with caffeine out the yin yang. And I can be at peace with that on a comp day, but the trick is to NOT fall into that for daily habits. Yeah: I can replenish glycogen with cereal, but I can do it with LOTS of other choices as well. I can get protein from a ribeye or a sirloin or a chicken breast or some fish.
But, being truthful, it’s honestly pretty fun. I already “figured out” lifting: nutrition is something new to play with.
@ChongLordUno in fairness, the get big drink is a separate entity from Super Squats: that’s a John McCallum original. You can definitely pair the two, but SSS was more about just the plain old gallon of milk a day…which is STILL a big ask, haha. BtM comes with a dozen eggs and 1.5lbs of beef a day, which can also strain relationships. I think it’s still worth doing it all (the lifting AND the nutrition) just to “experience” it, but you could definitely just run one of the programs with a more reasonable approach to the nutrition. The Deep Water nutrition would be the most sustainable, and it’s what I’m using right now.
@anna_5588 I have not.
5 Likes
Hey, while we’re talking nutrition, I’m doing my BBB Beefcake write up and just summed up a day in my life nutritionally.
-
0310: Wake up, eat 2 cage free whole eggs and 1 egg white, 2.25 ounces of grassfed beef (often piedmontese), 1/3-1/2 of an avocado, some grassfed butter 1 Birch Bender keto frozen waffle or slice of keto friendly bread slathered in no sugar added sunbutter, 2 stalks of celery slathered in nuts n more spread.
-
0330-0435 training
-
0440: 8oz of egg whites international drinkable egg whites mixed with 1 scoop of whey protein and a serving of “amazing grass” greens supplement with some fat free whipped cream
-
0500: 3/4 cup of fat free greek yogurt mixed with cinnamon, a protein scooper’s serving of Naked PB peanut flour and some fat free whipped cream
-
0600: 1 Lite n Fit fat free greek yogurt and 1 oikos triple zero fat free greek yogurt with a sugar free energy drink
-
0700: A quest bar
-
0800: Turkey sandwich: 2 slices of keto friendly bread, small serving of low fat miracle whip mixed with mustard or siracha sauce, pickles, lettuce, tomato, 3 slices of organic turkey breast deli meat and a slice of fat free cheese
-
0900: Veggies (broccoli, cauliflower, peppers, mushrooms, etc, just something veggy) and either a slice of deli meat turkey or a slice of Piedmontese summer sausage
-
1000: Cabbage salad with 5oz lean meat and some sort of fat free/low calorie dressing (sometimes salsa, sometimes sugar free BBQ sauce)
-
1100: same as 0900 meal
-
1200: same as 1000 meal
-
1330: 4 macademia nuts, 4 walnuts and a square of Ghiradelli intense dark chocolate (92-100% dark chocolate)
-
1630: Some sort of meat and veggie, typically higher fat, sometimes mixed with 1/3 to ½ of an avocado
-
1800: Sauerkraut mixed with horseradish and other spicy stuff (started experimenting with introducing spicy food after doing a bunch of reading on it)
-
2000: Final meal 1/3 cup of organic grassfed low fat cottage cheese, 1.25 ounces of grassfed beef, 1 organic cage free whole egg, 1 slice of keto friendly toast slathered in natural almond or peanut butter, 2 stalks of celery slathered in nuts n more spread, 1 keto friendly brownie made with olive oil, 1 cup of cashew milk (this was an intentionally high fat meal consumed before bed as part of an experiment to improve sleep quality by having high rates of satiety)
For fluids, I’d have at least 6 liters of water a day along with a fair amount of diet soda, green tea, sparkling water and zero sugar Gatorade.
I should note I’ve also added 1 girlscout Peanut butter Patty and 1 mini reesee’s dark chocolate PB cup to that total.
Oh peanut butter. Why you gotta be so anabolic.
8 Likes
Is there a reasoning behind eating so often vs combining some of the smaller meals and eating say every two hours instead of one?
1 Like
Do you have any impression that your daughter associates her sense of worth with how well she performs?
No. She’s eight. She just doesn’t like things that are hard. When she started trying to ride a bike without training wheels I spent more time airing up the tires than she did attempting to ride the bike. She wasn’t an instant superstar so she quit. It’s been the same with other things. She’s the oldest and has no reason to associate success or competition with anything.
I’ve always liked small frequent meals, but with shift work in particular it helps mark time. I’ve actually read that prisoners do something similar, slating activites to occur at certain time intervals to make the day go by faster…which shows what I feel about work, haha. It also tends to reduced/prevent feeling of bloating and sluggishness, AND it actually allows for greater flexibility if stuff kicks off. If I get busy and “miss” a meal: no big deal, I ate an hour ago: now I’ll just combine 2 meals together next time I eat. But if I’m only eating every 2-3 hours and something kicks off RIGHT when I’m about to have my meal, well now I’m hungry.
3 Likes
I used to do 12 hour lone working on occasions and I used to do exactly this: cold drinks every hour, hot drinks every 2 hours, food every 4 hours. Definitely helped to mark the time passing.
1 Like