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

Training Training Logs
9246

Not to be contentious, but I feel like machines should be the last in that line.

Building body awareness through sport is a great starting point, and following it up with BW movements is also great. Where I differ in thought is that barbell movements should be next, because there’s still the aspect of moving your own body through space and building coordination, but now with added resistance which strengthens those basic movement patterns to a greater degree. With this in mind, machines should be saved for shoring up minor weaknesses and rehabbing.

9247

I love this idea. Just kicking a footie (thats an Aussie thing) or throwing a football or a frisbee and enjoying the outdoors is so good for physical and mental health. We have a group of parents who will get together for a BBQ in the park and we always being the footie and cricket stuff. Starts off with kids playing, then kids and adults and then kids go off and play somewhere else and the parents will keep on playing.

This bit about training fascinates me, the more we do the more we need. But then take one week off or throw in a new exercise and its like you start all over again.

2 Likes
9248

Machines is a very broad term and maybe I should have been more specific. I wasn’t thinking of your normal 12 machine gym circuit that all PT’s seem to give out. More thinking things like a rowing machine or an elliptical or an ergo rower. Things that are simple, low impact and allow for you to see an improvement. Getting a few more meters in 15 mins on a rower or a extra KM on the elliptical can provide instant progress feedback and I think it is important for people new to exercise to feel like it is working. Definitely wasn’t thinking smith machine single leg squats or one arm preacher curls. LOL

1 Like
9249

I’ll go against the grain here and say, by machines, I DO mean the typical circuit training style machines. I’ve known too many beginners that were just flat out too weak to lift a barbell with any manner of decent technique. It’s honestly hard to grasp just how out of shape a lifetime of inactivity can make you. A frame of mind I’ve adopted that helped is considering the human body as an entity that REQUIRES physical stimulation, such that inactivity doesn’t result in being in a “natural” state: it means being in a NEGLECTED state. Being inactive actually DAMAGES the body. This is helpful, because whenever someone jumps on the fitness train after being inactive their whole life and wonders why they aren’t seeing fantastic results in 3 months, I tell them “it will take more than 3 months to undo the damage of 30 years of inactivity”

People growing into adulthood from a lifetime of inactivity are in such a damaged state. I like to point out that I grew up a fat kid (which is to say a 90s fat kid, which, these days, we’d probably just call “a kid”), and I swam, played soccer, ice hockey, t-ball, tackle football, wrestled and did martial arts, and those were ORGANIZED sports, to say nothing of just pick up games. I grew up around REAL athletes that were running circles around me. Meanwhile, you have folks that have never played any sort of sport ever…it’s crazy.

AM WORKOUT (0300 wake up via alarm)

25 chins

Giant sets (press-chin-pull)

Axle clean and push press away
5xAxle
5x146
5x166
9x186 (2 rep PR, cleaned, not continental)

Log viper each rep
12+6+7x150 (4 rep PR)

Chins (various grips)
5x7

Band pull aparts
5x10

Axle bench press
10xAxle
10x136
5x186
8+3+3x256

Followed immediately by 50 rest pause dips

Followed immediately with lateral raise dropset

20x20lbs
20x10
20x5
20x2.5
20xEmpty hands
90 second crucifix hold

25 band pushdowns

Axle rows against bands stripset
10x30lbs on axle
8x20
6x10
6+5+4xAxle

20 standing ab wheel
40 reverse hypers

Tabata 20lb dumbbell snatches

Notes: Man that’s a lot to write out. Seeing progress all around. Still an awful push presser, especially first thing in the morning. Keeping myself honest on those vipers: I could get more reps by just resting forever at the bottom, but I’m trying to move fast enough that it’s my shoulders that burn out. Had some extra time left over so did the DB snatch for some metabolic effect. Next time, I’ll do goblet squats during the 10 second downtime: it’s well set up for that.

Hitting the stride on the fat loss. I’ve dropped the initial bloat and am past that whole “look worse while losing fat because you have no glycogen” point. Things continue to fit better and I keep finding places to slash calories without really having a major impact on lifestyle. Death by a thousand cuts.

Went on a 3 mile run with the Mrs yesterday. Despite having not run in a long time, it felt better and moved quicker than before. Once again, a little less bodyweight goes a long way with running. Got Tang Soo Do tonight, and my garage is set up for Axle Grace Echo when I get off work.

11 Likes
9250

Non-stop hard work in here, Pwn. Great effort, as always.

1 Like
9251

@littlesleeper Thanks dude! Always appreciate the support.

I’ve made a rough cut of my e-book. Hosting it here, because I don’t know where else to do it, haha

7 Likes
9252

I think you can get up to like 5 GB free to host it on AWS.

9253

You must forgive me, but what is AWS?

9254

Amazon Web Services. It’s their cloud platform.

1 Like
9255

Looks like I’ll be putting off reading my Machiavelli and Shakespeare this afternoon, haha.

1 Like
9256

That’s a cool idea and format for a book. I really got a nice nostalgic/old school vibe. Like a list of tough stuff from your friend’s older brother. Great job!

1 Like
9257

@jshaving Thankfully it shouldn’t take too long, haha.

@FlatsFarmer big compliment coming from you dude: much appreciated! I might flesh it out and make it a little prettier down the line, but it was the kind of book I wanted to write. No programs: just ideas.

1 Like
9258

stupid question, when you said “Giant set” for X-Y-Z exercise, what do yo when there are say 6 sets of squats and 3 sets of jumps? Once you do 3 sets of jumps, is it straight sets for Squats
I’m just starting to follow your posts, and gotta say, good stuff.

9259

@bjiral Much appreciated dude. You got it: once I run out of sets of jumps, it’s onto whatever else is left. There it was going back and forth between squats and rows.

PM WORKOUT (1500)

Axle Grace Echo
30 (2:44)
16 (1:36)
7 (:35)

Notes: Every time I do this I tell myself how much I hate it. Still a lung breaker. Tang Soo Do later tonight.

3 Likes
9260

Hey Pwn I am a bit behind (but that is another story) but wanted to say I really liked the latest blog about suffering. “meanwhile someone had to skip their morning coffee because their alarm didn’t go off” this in particular made me chuckle to myself.
When it comes to suffering I have to agree with you about running being the worst. If anyone wants to understand about recreational suffering or what suffering to be better looks like, go and stand and cheer on people at the finish line of an Iron man race (2.4m swim, 112m bike ride, 26.2m run). Don’t go there at the 8-10 hour mark when the pro’s are finishing, go at the 13-17 hour mark when everyday people who just set themselves a challenge to be better are finishing. It is just incredible watching a 50 year old mother of 4 who couldn’t swim 6 months ago finish the race.

4 Likes
9261

Very cool book. Reminiscent of 365 Days of Brutality by Jamie Lewis, but without all the chest-thumping and long-winded bravado.

1 Like
9262

I didn’t read everything in the book in detail, but I went through it all and really liked it. Good work man

1 Like
9263

@simo74 Thanks man! And so absolutely true. I love going to my wife’s races and just absorbing the energy of that community. It’s a different breed.

@TrevorLPT Holy cow, good to see you again dude! And very much appreciate the accolades. I enjoyed that book, but did find it wanting. Marty Gallagher’s “Purposeful Primitive” scratched the itch real well if you’re looking for more.

@whiplash1 Thanks man! Appreciate you reading it.

AM WORKOUT (0525 wake up via alarm, 0700 workout)

Started with 80 fasted chins, then breakfast, then

20 chins

Texas power bar touch and go deadlifts
5xBar
5x135
5x225
5x315
5x385
5x435
5x490
10+4+4x385

Axle shrugs against light bands
114

SUPERSET Circuit (no rest) hyper-abs

Reverse hyper 410
4x10

Standing ab wheel
4x5

Kroc rows 115
1x20

50 band pull aparts

Lawn mowing

Notes: Slight hip tweak on the 5th rep of 490. Felt it a little more through out, but seems ok now. Good to get in time with the stiffer bar. Think I’m showing the effects of reduced cals in training, but still pushing hard. Got family coming into town today, so things will be a little screwy.

May have broken my right little toe at Tang Soo Do last night. Just snagged it on the mat. Otherwise, did some flow drills, worked with a Bo and some board breaks. My training partner was in terrible shape for the flow drills: had to stop frequently. Frustrating.

5 Likes
9264

Try Reddit man.

9265

They do file hosting? I am so behind on this stuff, haha