Don’t stress about not replying dude (that sounds real funny when I say it !)
I am definitely not precious. I am absorbing a lot from what you, @ChongLordUno and @kleinhound are doing in regards to conditioning and the benefits to building a big engine. I don’t want to play with too much leading into the comp but it won’t be long and I will be playing with the demons.
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This is gonna sound weird given that he’s jacked as fuck, but IMO (big emphasis on MY opinion) the sport that Pwn could actually excel at would be endurance related. Again, weird because he’s huge and endurance guys are string beans, but I’ve never seen Pwn do genuinely explosive stuff in the few years I’ve been following him (not an insult). Rugby players aren’t just big, they’re explosive and fast as fuck. Pwn just keeps going and going. He’s like an Energizer Bunny that refuses to switch out batteries that are long dead.
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@simo74 Excited to hear how the comp goes and the post training that comes with it.
@flappinit Nailed it. I am SO much slow twitch. My 300lb deadlift moves at the speed of my 600lb one, haha. I don’t take it as an insult at all. Same way that I can knock out reps real close to my 1rm. I can dig deep and grind for days, but I don’t have much for acceleration.
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True, when I played rugby the best guys were like bottle rockets you could light over and over again.
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I am the exact opposite, my reps drop off quickly. When I hit failure there aren’t any grinding reps left.
The demons are already trembling at the prospect my man
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@cyclonengineer Oh, for sure, once I hit failure there are no grinding reps left: it’s just that I’ll catch rhabdomyolysis before I hit failure, haha.
AM WORKOUT (0430 Wake up via alarm) FASTED
WOD as follows
1 push up
2 burpees
3 prisoner squats
Add 1 rep per round
Finished in 50 minutes at
21 push ups
22 burpees
23 squats
Notes: This was done non-stop. Just roll from one to the next. Not quite as intense as the 500 burpees, but still a helluva training effort, and got in a ton of volume.
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Really liked this week’s article, thanks for the shoutout!
I’m also feeling really bad for whoever is staying in the room below your hotel room.
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Sheer Brutality
Iron Wolf is doing a July Challenge
Come on mate, you know it makes sense
@rroo Appreciate the inspiration dude. And years of training at 0330 have taught me how to have a “light touch” in my training, haha. It’s the reason I didn’t pack a jump rope.
@ChongLordUno thanks dude. I got my own challenges for Jul at the moment.
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Wanna brag about more hotel room cooking. Made a chicken burger/panini out of canned chicken mixed with avocado and fire roasted tomato, with fat free cheese holding it together
I made some egg white breakfast sandwiches earlier, but in turn realized I could just make egg white disks and brought those in
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AM WORKOUT (0429 natural wake up) FASTED
2 rotations of Tabata rounds of the following
Prisoner squats
Burpees
Odd object thruster (using the standing side table in my hotel room)
Mountain climbers
Jumping jacks
1 tabata workout of
Round 1: Prisoner squat
Round 2: Burpee
Round 3: Thruster
Round 4: Mountain climber
Repeat
Notes: In case it’s confusing, I did a full tabata workout (4 minutes) of prisoner squats, then did it for burpees, etc, for 10 tabata workouts, then did 1 final workout where I varied the movement each round. Had about 30 seconds between workouts. Still not quite the intensity of the 500 burpees, but got my heart rate up this morning. The thrusters were the most challenging, just with the weird object, but I tried to structure it such that muscles got to “rest” a little by movement.
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Mate the workout I did this morning was utterly brutal
Up there with the 500 in terms of intensity. I felt like death at points.
250 burpees however 750 push ups in there. You would lap it up
@ChongLordUno Went and watched the video. Definitely a good way to suffer in one spot, haha.
AM WORKOUT (0420 wake up via alarm) FASTED
62 rounds of bear crawls with a pull-up in 50 minutes
Notes: Still hotel room workouts. There is a beam above my bathroom door that is used for a sliding door that I can do pull-ups off of, so I would bear crawl from that beam to the far end of my room, turn and bear crawl back, hit a pull-up and then repeat. Around the 30 minute mark it was getting tough, and minute 46 on was pretty agonizing. Didn’t get the heart rate up much, but suck factor was high. May do something short and intense later today to compensate.
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Man, your “no excuses” attitude to your workouts and diet is exceptional. You always put the work in and stick to your diet no matter what your circumstances are. Its really inspiring but most of all its impressive.
Keep it up!!
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@dietdrfapper Thanks dude! There’s always a way to “get to yes”. Just gotta find it.
PM WORKOUT (1800)
Tabata Devil’s press w/50s
30 second rest
Tabata Devil’s press w/25s
30 second rest
Tabata Devil’s press w/10s
Notes: Finally snuck away to the hotel fitness center and made use of the limited selection of dumbbells. Definitely really digging this movement. Lots of room for play with it.
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@T3hPwnisher I am considering a sand bag for doing some loaded carries. Just wondering what sort of weight to aim for. What weight bag would you use and how challenging are these ?
I would start with bodyweight. Always seems to be a good spot.
Sandbags are a great challenge. Picking them up is the hard part, vs kegs which are easy to pick up and tough to carry.
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AM WORKOUT (0430 wake up via alarm) FASTED
51 round EMOM
First 17 rounds: 1 burpee and 8 thrusters w/end table
Next 17 rounds: 2 burpees and 8 thrusters
Last 17 rounds: 3 burpees and 8 thrusters
Notes: 400 thrusters in total. I liked how this built up. I originally started with 4 burpees and 8 thrusters as a test and was finishing each round with about 10 seconds left, and knew it wouldn’t be sustainable over a long haul, so I scaled it back and ramped up as fatigue built. End result was a solid challenge. Should have an opportunity to sneak away again today, but we’ll see ho wit pans out. May actually grab a meal out while I’m away.
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The mad conditioning scientist strikes again
I need to up my game man. I’ve defo been slacking on the conditioning front
Keep me right my man
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