That post took me about 10mins to read, because my eyes kept getting drawn to that pizza. Fuck Iām craving melted cheese.
1 Like
I used to do the āketo hackā of just eating the cheese off pizza.
In retrospect, my LDL numbers are not all that shocking, haha.
2 Likes
I have only read part of that blog post so far, but what i did read along with whats written here did resonate with me for sure. My training/training thoughts and knowledge had really evolved over the years from when i first started lifting. Following logs here too has helped a lot too.
1 Like
I just read the blog post. Itās beautiful. The cherry on top is the comment. Love it man. You honked on somebodyās big red button!
2 Likes
@bigdaddi Appreciate you giving it a read. Thereās so much to pull from others. Itās all an evolving process. Every year I pick up something new.
@SkyzykS Thanks man! Absolutely true. Itās so funny: I donāt post my blog anywhere. I write just for me. So dudes read my personal blog and then get mad at me for the things I write to myself. Itās like āDude: donāt read it thenā, haha. Someone posted that one up on reddit and it blew up. I didnāt even bother replying: so many folks didnāt even make it past the title.
AM WORKOUT (0415 wake up via dog)
Did a fasted weighted vest walk with the dogs. Not quite 2 miles, but still a good distance. Got in some daily work. Prowler on the agenda today, along with tri tip. Perfect Sunday.
3 Likes
Costco pizza is so bad, and yet sooo good
1 Like
Itās so nostalgic for me. I remember back when it was Price Club and my parents getting me a slice for lunch and what a big deal it was. My dad taught me the trick of mixing sprite and pink lemonade at the soda fountain there too. I have too many food based memories, haha.
Well, damn it, sounds like I need to read the article and get triggered
1 Like
@TrainForPain Make sure to not at all try to digest it and just react to the title: seems to be the current strategy, haha.
PM WORKOUT (1245)
Prowler pushes w/90lbs on prowler
10x40 yards-60 seconds rest between rounds
Notes: Exactly what Jim prescribes. I measured out 40-ish yards on the school parking lot blacktop. Thereās a slight incline to it, so the return trip is tougher. This was a solid workout. Either going to shorten rest times, lengthen distance, or add weight next time.
Tri tip turned out great. I think I may start making an effort to get more grassfed beef into the diet. Iāve been limiting it, and, in truth, I feel better when I eat it. Iāve also been bad about getting in my butter.
9 Likes
I feel I should criticize and dismiss it because itās not peer-reviewed, as though I didnāt realize it was a blog post when I clicked it and started reading it.
3 Likes
@TrainForPain How dare I rant and rave in my blog about rants and raves, haha.
BUILDING THE MONOLITH, Week 2 Workout 1
AM WORKOUT (0540 wake up via alarm, 0645 workout)
Work below, explanation in notes
Buffalo Bar Squats
5xBar
5x140
5x210
5x285
5x335
5x5x375
Chins (various grips)
12
8x11
Axle clean and strict press away
5x126
5x146
5x166
Dips
200 total
Band pull aparts
4x25
Axle strict press from rack w/rest pause 126
14+4+3
20 standing ab wheels
25 band pushdowns
Lateral raises (no rests)
20x10lbs
20x5
20x2.5
20xUnweighted
Notes: First giantset was
Squat-chin-press
I skipped press warm-ups to make the workout go faster, which is kinda like not paying your taxes to save money. Once the pressing was done it went
Squat-chin-dip
Once chins were done it wen
Squat-pull apart-dip
Once squats were done I knocked out the final set of presses with press-pull apart-dip, then did dips and ab wheel until dips were done, then the lateral raises. Got in some GHRs and neck after my shake.
The squat warm-ups felt amazing, and then the worksets crushed me. I was only taking 90 seconds between giant sets of work sets, and only plate change rests leading up to that, so it may be part of that. Still flew through the workout, but Iām catching myself undereating again.
Gotta remember: Poundstone. I legit look at photos and videos of him before my big meals to remind me why the hell Iām doing this. My appetite is through the roof, which is awesome: gotta capitalize on it.
Still crushing breakfast at least
Axle Grace on the agenda later.
10 Likes
PM WORKOUT (1300)
Axle Grace
Time: 2:55
Notes: Sprained something in the left wrist around rep 6 or so. Very annoying hiccup: nothing world ending, but most likely played a slight role in performance. Axle was bouncing all over the place. Yet another sub-3 time. Iāve legit never been in this good of shape in my life. Funny the things being away from competition does. It reminds me of what Joe Rogan said about Tyson when he got out of prison: his boxing skills were rusty, but he came back to the ring way more jacked than he had ever been before. We get locked up and we build the things we can.
Forgot my blueberries in my yogurt this morning. Still donāt have the habit built.
Genuinely felt like I had more to say, but canāt remember any of it at the moment. Iām on my shift though, so Iām sure Iāll keep spamming stuff out of boredom.
5 Likes
Your Celery and peanut butter kind of reminds me of the āants on a logā my mom used to pack in my lunch as a kid with celery, peanut butter, and raisins. You have good taste!
1 Like
Thanks man. Itās exactly what inspired that, haha. One of the flavors available actually comes prepacked with raisins, so itās exactly that.
I remembered the idea this past thanksgiving. We had some celery leftover from the stuffing, and I put the two and two together. Been hooked ever since. I love the crunch. Iāve actually used it as a replacement for chips: doing a celery and salsa thing. I plan to make some celery based nachos at some point.
1 Like
Thatās genius. Iāll have to try that! The neutral flavor of celery seems like it could go with anything, and the crunch will always be nice!
1 Like
BUILDING THE MONOLITH Week 2, Workout 2
AM WORKOUT (0505 wake up via dog) FASTED
Tabata KB 1 armed snatches w/1 armed swings during the downtime
Daily work
POST BREAKFAST
2 mile incline treadmill walk w/80lb vest
Notes: Played around with the incline a lot. Walked at 3mph, started at a 3% grade, kept upping it at certain intervals, was at 35 min at a 6% incline, then pushed it to 12 for the final 2 minutes. THAT was solid. Iām pretty sure this treadmill has a specific hill workout plan in it, so I may try that next time. This wasnāt a ballbuster at all, but was nice to have consistent incline the whole time vs natures inclines and declines.
Feeling antsy: may end up hitting the BAS later, and with me starting night shifts for 2 nights Iāll get in conditioning before work.
4 Likes
PM WORKOUT (2100)
Fran+ (95lb thrusters, strict chins)
21
15
9 (4:14, very certain thatās a PR)
5
Transition immediately to
Tabata 1 armed KB swings w/45lb bell
Notes: Just some pre-night shift training. Fran was smooth: no resting needed during the thrusters, just banged them out and got it done. Had enough time to throw in that little tabata workout to keep the heart rate up. Also got in a pleasant walk with the Mrs post dinner. Awesome to be able to be so active.
Remembered what it was I wanted to log yesterday: blood pressure issues are definitely getting better. Havenāt come close to blacking out on a press in quite a while, and my general dizziness level is much better. Focus on salting foods and taking in sports drinks seemed to have helped, along with a bit more red meat.
@EmilyQ always appreciate having you in my corner, especially as a professional and especially in that you lend that perspective to me free of charge, and in turn I wanted to let you know that I feel my relationship with food has improved substantially since we had last discussed it in the flame free thread. Far less panic response for eating ābadā food. Iām doing little things like including a girlscout cookie in my work meals and just letting myself enjoy it and this inclusion of weekly cheat meals with a focus on enjoying my familyās company rather than just binging on food seems to be going a long way. And hell: we have hot dogs once a week now, which is a big hit with the kiddo, haha. Finally feel like Iām finding some moderation in my own extremism.
5 Likes
Thank you, it means a lot coming from you, as very little that you do is done without deep thought. Nevertheless, Iām really glad to read that youāve loosened up a bit. It has been worrying me.
2 Likes
@EmilyQ Absolutely. I am WAY too good at self-denial along with self-destruction, haha. In retrospect, having my heart health goals align at the time I was focused on losing fat was definitely damaging, as I started equating the two with each other and, in the absence of competition due to COVID, I made THAT my competition. And boy did I win! Iām at least trying to channel my obsession into finding that middle ground and making it all work, but, again, having folks like you and this community in my corner has been a blessing.
Got a long one here.
BUILDING THE MONOLITH Week 2, Workout 3
AM WORKOUT (0700) After coming back from Night Shift
DB rows 90lbs
2x20
1x17
1x15
1x16
Texas Power Bar Touch and Go Deadlifts
5x135
5x205
5x340
5x385
3x5x445 (dead stop with controlled eccentric each rep on final set)
Axle bench press
5x136
5x186
5x216
5x5x246 (touch and go first 2 sets, pause all reps last 3)
90lb DB bench stripset (no rest between sets)
(3 incline) 1x12
(3) 1x3 w/Reactive Slingshot
(3) 1x3 w/Metal Catapult
(Flat) 1x5
BW dips w/10 breath rest pause: 8+9+9+8+9+7
25 band pushdowns
Reverse hyper stripset (no rest between sets0
10x360
10x270
10x180
10x90
Poundstone Curls
158xAxle
2nd Tang Soo Do Class (details in notes)
PM WORKOUT (2100)
1 armed alternating KB snatches followed by six count burpees
21
15
9
5-Time 5:50
Notes: Ok, this is gonna be meaty, so settle in.
Started BtM off with
DB rows-deads-bench
Plate change rests. Once the rows ran out I was onto worksets, and used 90 second rest intervals. I was feeling strong, which makes sense coming off a night shift, because I had a LOT of meals in me. Belt was tight. And this was a light workout for the cycle, so I made things tough. Final set of deadlifts, I set the deadlift down like it was touch and go, but went deadstop and broke it off the floor again. Trying to hit the best of both worlds there. Iām feeling confident for next week on that.
Had some extra time, so threw in some extra assistance work.
The Poundstone curls were easier than usual. Got through 100 without pausing. I imagine thatās because Iām not doing 100+ underhand chins beforehand. Kinda funny to think Iām actually training LESS with BTM.
For Tang Soo Do, we went over the first form again (got told that the Mrs and I have it down), then learned 1-step self defense drills for hand and foot strikes and learned some basic wrist grab defense. My wife summed it up too well: āItās probably because Iām married to you, but I know I wonāt be able to fight with this, so Iām just having fun learning itā. Itās been a blast coming back to my roots with this stuff, but also a concur: some of it can be a little silly. But thatās the thing: itās a time to not take myself so seriously and just have some fun. Got in some decent stretching and push ups. Focused on not keeping my body so tense.
That conditioning WOD I came up with before work was pretty solid. Laid out like Fran, just different movements. Had me breathing hard.
Check in photo. Not set under consistent circumstances due to coming off the night shift, but whatever
7 Likes