Oh man, 12s for sure. The amount of food I have to pack gets pretty silly, haha. I had a job once where I’d pack the BIGGEST salad ever EVERY day just because it took a long time to eat, and was just SOMETHING I could do to kill time. It had so little actual nutrition to it. Also drank a LOT of water, as getting up, refilling and peeing was just something else to do.
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These were in the days pre-internet phone as well, so things really, really dragged. Ironically, I’d love a shift or two like that occasionally now, just as a way to get some reading done.
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Sorry if I came across as critical. That was not my intent. I don’t know you, or your family, and when asking I assure you that I had no impression that if that were the case it necessarily came from home.
I was effectively an only child. By the time I was eight I had grown to associate performance with being liked. I don’t see my parents as having been the cause. The first time I felt uncomfortable with the way my body looked I was six and called fat and heavy by another kid. Shit can start early.
Apologies for the log derail @T3hPwnisher
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Yeah pwn mate I’m a big believer in doing shit to the letter.
I swear to god man Deep Water will get rinsed at some point.
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@T3hPwnisher I know you’ve done half marathons in the past and still run from time to time. I think you also mentioned that you were able to increase strength and put on weight at the same time. Do you remember how many miles/week you were running when training for the halfs? Did you work them around your squat and deadlift days or if they fell on the same day, so be it?
I’m currently just running twice/week (Monday and Fri), but may go up to 3-4 times/week once the weather gets nice. With deads on Tuesday and legs on Thursday, if I add a run in on Wed, then my legs won’t really get a rest until the weekend. I’m not really worried about it, because my runs are short (2.68 mile short runs and a long run would be 4 miles), but it’d would be cool to know what worked for someone else.
Thanks!
When I did title boxing, one of the trainers always started his class with 100 burpees. Stretch, high knees, then burpees. Most of the class skipped the push-up. There were more burpees spread throughout the hour.
@dagill2 I hear ya. As much as I don’t like the time away from the family, the tranquility is nice. Gotta find the silver lining.
@voxel no worries dude
@ChongLordUno Sounds good dude! Excited to see it unfold.
@Tougher I would run twice a week in prep for my half marathon, with 1 run always being half the race distance (6.55 miles) with a goal of running it faster or at a higher incline each week, and the other was a distance run that capped out at 11 miles from what I recall, so a max distance of 17.5 miles in a week. This was with 4 days a week of lifting and 1 day of event work. Right now my running is just wherever it works. I definitely don’t work running around squats or deads: I rely on GPP to allow me to recover between workouts.
PM WORKOUT (1600)
Axle Grace
2:46 (12 second PR/LIFETIME PR)
Notes: Holy f**k, I have no idea where that came from. My left shoulder is still buggy and I felt awful coming into this, telling myself I just needed to get it done, and then when it was over I saw the time and was shocked. This program has been awesome for my conditioning, which I don’t think was ever the intention, but take all the victories you can.
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Holy smokes! Nice job, dude.
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Thats a sweet pr man!
@bigdaddi Thanks dude!
@kdjohn Much appreciated dude! You’ve been slaughtering the PRs recently as well. Gotta share with you too: my kiddo gave my wife and I the greenlight to do Tang So Do alongside them. I’m so excited to get back into it and be a white belt all over again.
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Ah man, that’s awesome! Super happy for you. I’m sure having someone else teach will allow for you guys to enjoy it as a bonding experience far more than when you were instructing them.
If my kid gets interested in training, I’m sure I’ll take a similar route and offload the coaching on someone else.
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Just doing my check in on Pwn’s log to remind myself I’m still a mere child in this sport… and that the human body isn’t fragile… it’s like reading a comic book, unreal work man!
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Awesome, thanks! My total distance is a lot lower, so I’m not even going to worry about it. I like the idea of keeping it at twice/week.
@kdjohn Thanks dude! 100% too. Teaching the basics was fine and fun, but once it evolved beyond that it needed to be outsourced. I like being able to be the parent helping with homework vs the teacher teaching the lesson. And now my kid is already being cocky “since I started last month, I’ll be ahead of you and mom: it’s a good thing you’ve been watching me this whole time”, haha.
@strongmanbrett Much appreciated dude. You’re killing it on your own over there. I’m not gonna hide it: I’m envious of how much better off you are in your training and knowledge than I was at that age. You’re already a monster, and will be even more of one.
@Tougher Hell yeah dude. Twice a week works, so long as you’re “in shape”. And, of course, that’s for gutting it out. “Up the dose” always works too, haha.
BBB BEEFCAKE Week 6, Workout 3
AM WORKOUT (0530 wake up via alarm, 0645 training time)
T-bar rows 150
3x15
Buffalo bar squats
5xBar
5x140
5x230
5x340
5x385
5x430 (PR by bodyweight)
SUPERSETS (squat-hyper) 2:00 between sets
Buffalo bar squat 340
5x10
Reverse hyper 360
2x13
3x12
Dips (putting away plates between sets)
5x10 (25 pushdowns after final set)
50 band pull aparts
Belt squats stripset (no lockout/no rest between sets)
30x150
6x125
4x100
4x75
5x50
5x25
5xAxle
POST WORKOUT SHAKE
30 GHRs
10 neck bridges each way
20 standing ab wheels
Notes: I am so elated with this workout. Once again, it’s so weird to me how squats have turned the corner and become my strong point, but I’ll ride it out. I came into this ready: ate well the night before and had a fantastic breakfast this morning (6oz piedmontese sirloin, 3 whole organic eggs and half an avocado all in an egg wrap burrito, along with a slice of keto toast with a lot of sunbutter and 2 celery strips with nuts n more, and a cup of cashew milk). Eating for performance. Got the bar loaded for Fran a little later, and working the afternoon shift today.
Coming up with the training gameplan for Building the Monolith. I think I’m gonna keep Juarez Valley in there for conditioning and have it in place of the Airdyne. Got the weighted vest ready and know a few decent spots for the prowler, so I should be squared away in that regard.
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Damn
What weight are you using? 135?
Yeah, RX. Technically 136 due to combining kilos and pounds, but whatever, haha.
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AM WORKOUT II (1000)
Fran+ (95lb thrusters, strict chins)
21
15
9 (4:25)
5 (5:14)
Notes: No PRs, but very solid times. Once again, this was the LAST thing I wanted to do, and my body performed well still. Really on all cylinders.
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Great workout, Pwn. It is always a welcome feeling when one of your lifts just decides to become stronger!
I also want to say that I appreciated the Pokemon references in your recent blog article. Oh, and it also made me a lot more nervous about Deep Water.
I need to figure out a plan for conditioning for BtM as well. I could get creative to replace the sled/prowler, but I’m thinking AirDyne and weighted vest will make up the majority of it.
You’ll likely see some of your homemade workouts in my log as well because I don’t like programming for myself, and your results speak for themselves.
Steal away dude! We’re better as one. And glad you dug the references. Pokemon will never not be amazing to me. I’ve made a whole team of Machops before too, because fighting type is clearly the superior one, haha.
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When my wife and I were considering tattoos a couple of years ago, a tattoo of Machoke was high on my list of options…
On another note, I referred someone (from a Facebook powerlifting group) to your R.O.M. progression article as an option for unsticking his deadlift plateau. Everyone else was advising him to use deficits and pauses, which he said he had tried without success.
He started the progression from your article 1 month ago with a 1RM of 525lbs.
He just tagged me in a post with a video of him hitting 565lbs for a smooth single, and then nearly smoked it for a double.
I just wanted to let you know about this success story, and that I name dropped you (MythicalStrength) multiple times for credit.
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