Absolutely dude! A great start would be some sort of “Grace/Isabel” style WOD. Just get in 30 reps as fast as possible. Won’t take up too much of your day but will break your lungs.
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Definitely glad I quit smoking a while ago LOL.
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PM WORKOUT (1500)
Axle Grace Echo
30 reps (2:46)
90 second rest
15 reps (1:26: fairly certain a PR)
90 seconds rest
7 reps (33 seconds)
Notes: Yet again, hated to do this, didn’t want to, solid times all around.
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At the risk of sounding like a fan boy, I’m about to attempt a BBB-DT stack. Did you use TM percents or RPE? Seems like you were running and gunning too much to establish a true 1rm?
Also…what’s your opinion of DoggCrapp. I’d like to have a backup in case a shit those giant DL sets
What a brutal workout. Think I’d rather poke myself in the eye rather than do that haha
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@bjiral Happy to have you following along dude! I used TMs, but I have no idea what my 1rm is on any lift. I used some “Kentucky windage” and just kinda estimated. I know my body well enough that I can look at the required reps/set of a program and tell which are possible, which are easy, which are stretch goals and which are just absurd, haha. I wrote something that resonated with someone else, that was "you want a program that you look at and go ‘oh f**k’ but not ‘oh f–k me that’s impossible’
I think DoggCrapp is awesome. I always want to run it again, but end up getting side tracked. I set my best bench press in competition while running DoggCrapp. You need to be able to REALLY give it your all in a single set though.
@kleinhound It sucks SO much, haha. Grace itself is bad enough, but setting up again really breaks your soul. It’s an awesome workout for learning how to recovery quickly.
AM WORKOUT (0525 wake up via alarm, 0700 workout)
100 chins (fasted)
Axle deadlifts (touch and go)
5x136
5x226
5x351
5x406
5x461
14+5+6x351 (+2 rep and +5lb PR)
Axle shrugs against bands
115
Followed immediately by 50 band pull aparts
GIANT SET CIRCUIT (no rest): hyper-abs-dips
Reverse hyper 430
5x8
Standing ab wheel
5x4
Dips
5x10 w/25 pushdowns after final set
Kroc rows 115
1x20
Notes: Definitely in an interesting place training wise. My belt is fitting loose again and I am totally dialed in on those mainsets and crushing them, and then I started fading HARD on that giant set circuit. Almost passed out after the set of 460 as well. Weight loss is showing its signs after about 4ish weeks. Really pleased with how the axle felt today though: last cycle it was awful. Grip was stupid close on the main topset: fixed that for the follow on.
Working a late shift tonight. Thinking of getting in a weighted vest walk while the weather is pleasant and hitting some devil presses before start of shift.
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Is this of concern to you? Are you planning to up calories slightly in order to combat some of these effects?
Also, congrats on the PRs!
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Thanks dude! No concern at all; this is a fat loss phase. In 2 more weeks I will evaluate and plan the next phase.
I do feel a need to clarify that, when I’m writing “PR” here, I’m not talking lifetime PR/all time PR or anything like that: these are just PRs for the training cycle. They’re expected at this point, as I went through a LONG accumulation block and this is intensification. They’re a necessary part of my progression. I absolutely appreciate the accolades: I just don’t want people to get worn out on them, haah.
Went on an hour+ weighted vest walk after lifting. Took the dogs for the first part of it, dropped them off after about 15-20 min and did the rest solo.
Just finished up Tabata trap bar pulls w/135. It was actually like 5 rounds, pause and then 8 because I got a phone call in the middle of it, because, again, I can’t get 4 f**king minutes, haha.
Forgot to log Tang Soo Do from last night. It was basics week, which is a great week. Nice to focus on technique and power vs gimmicky stuff. Learned some new blocks, and instructor did an awesome job of teaching the block like it was a strike/jamming move. Mrs and I are excited about belt testing…primarily because some of the senior students could use “a catfish”, as Jasha Faye spoke of in the Deep Water book.
Late shift pending. Will most likely write up some rambling self reflection as I usually do.
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Rebirth: PR City
*patent pending
@raven78 Hah! Funny thing is, these days, PRs don’t really get me excited. I’ve called it “fake strength” somewhere else. I’m just collecting the harvest of a solid accumulation block. The REAL gold was those worksets. When I was hitting for 10x10 MORE weight than I was doing for 5x10 a few months earlier, I knew I hit gold.
Self reflection that I threatened. First, I’m thinking I’m going to do Kalsu with log viper presses when I get home from shift. If not that, something similar. Just really feeling the viper press these days.
Mrs and I are going out to see Dave Attell this weekend. He’s my favorite comedian: this is awesome. We’re going out for a nice dinner beforehand. Once again, this could be a cheat meal…but I’m really not craving anything. That said, I plan to have some malasada with the Mrs, because that’s a special dessert for her and I love being able to share that with her, and that’s where I’m at with food, and I think it’s awesome.
I am too good at losing fat. It almost becomes a game at this point: how little can I eat and still crush training. I’ve been peeling stuff away this past month and still no real significant impact. Replacing eating with training helps too. THIS time, though, I’m making a point to get in my fats. On that note, I found out my little plug in skillet will cook raw bison when mixed with my morning omelette, which is pretty awesome. I also really like eating bison, not just from a flavor perspective (its delicious), but just something about eating bison resonates with me. Brains are weird.
But in that regard, I need to watch myself this time. Losing fat can become addicting, because, when you get to a certain point, you can see the changes happening day to day, and getting instant feedback like that is cool. What you DON’T see is the negatives. They creep up slow. I plan to evaluate at the 6 week mark, but I think I may need to give myself a hard cap of 9-10 weeks to make sure I don’t go too far down the rabbit hole.
Current programing is exactly what I need. 5s pro was a missing element. Jim Wendler, once again, knows what the hell he is doing. I might actually use the 7 week protocol for the first time ever soon. Way forward, I’m still thinking of doing a 12 week on/6 week “off” approach.
I miss trap bar deads. The conditioning is ok, but going heavy on them was really cool.
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AM WORKOUT (0700 workout post night shift)
Kalsu WOD w/log viper
Notes: Got it done with 39 rounds. This was awful. You can see at the end of the video that I’m pretty much lost, looking for a place to lay down and die. Another good bad idea.
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You do realize you’re turning into one big muscle?
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Was this Nietzsche’s plan for the overman?
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AM WORKOUT (0620 wake up via dog)
FASTED
11 rounds of EMOM daily work with a 4 KB swing buy in each round with 40kg bell
50 KB swings
Notes: Pleased I got this in before the family got up. First time in a while I got up on a weekend and was fired up to get in a quick session like this. Sleep has been real solid, and yesterday was even the day I spent 24+ hours awake to re-adjust from night shift. Things are going well. Plan to get in Tower or something similar today.
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PM WORKOUT (1400)
Climb the Tower, Escape Through The Valley, Go Back for Survivors
Front squats 258 w/5 six count burpees in between
1-2-3-4-5-6-1-5-2-4-3 (16:56)
Transition immediately to front squats 225
5 w/5 burpees
5x1 w/1 burpee between sets (time: 22:26)
Notes: Wanted to get in a quicker one than usual, so upped the weight. Pushed harder than I needed to, so went with the escape through the valley. Tried out another bad idea I had: “go back for survivors”. Max reps, then matching total reps in singles. Idea is you climb as high as you can, then you unload “survivors” and give them a chest compression. It’s gimmicky. I think if I really wanted to make it work, I’d do front squat and then stone of steel to shoulder or sandbag in a similar manner. Definitely something there waiting for me. Still a tough workout no matter how you slice it.
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AM WORKOUT (0630 wake up via dog)
Tabata lateral burpees over bar (fasted)
Notes: Holy cow that’s a whole new element there. My shoulders are really fried from log Kalsu and Tower so I wanted to make burpees a bit more leggy, and this absolutely changed things. I was sucking wind real early into this. Definitely gotta remember that. I’m such a terrible jumper that anything that can force me to do it is good for me.
Date night last night was awesome. Saw Dave Attell. He’s aging, but his comedy chops are on point. Face hurts from smiling and laughing for so long. Had Mahimahi for the first time and it’s delicious. Once again, I’m discovering that there’s no animal I don’t enjoy eating. In that regard, we got some Malasadas for dessert to help the Mrs reconnect, and though a pleasant taste, I really didn’t care to finish it. Comedy Club required that we order 2 items, Mrs got some sort of insane dinner plate sized brownie, I took a bite, and though pleasant (warm, gooey, chocolately), again, just no real desire to have more. Meanwhile, I ordered wings to bring home and THOSE were a difficult temptation, and if you had given me another serving of fish at the restaurant instead of the malasada, I’m sure I would have inhaled it. Body is just calibrated differently now.
It’s nice to just enjoy food vs binge on it. That being said, Mrs requested burgers tonight, and I’m thinking of doing a surf and turf burger: 1 patty bison, 1 patty salmon. And on that note, I feel like this weight loss phase may get shut down soon, because there’s just too much good animal flesh to eat and ample opportunities to grow.
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Preach.
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Even animals you don’t think would be good, like crawfish, turn out to be delicious
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@kdjohn @cyclonengineer in that regard: my surf and turf burger
Salmon patty on the bottom, bison on the top
It was amazing
PM WORKOUT (1500)
Dan John Complex A w/115lbs (sets of 8 for all)
Rows
Power cleans
Front Squats
Push press (deviates from RX military press)
Back squat
Good morning
4 rounds total (60 seconds rest first, 90 second, 120 third)
Notes: Nice to get in the barbell complexes for variety. Dan is always the man. Push press is a much better fit over strict.
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