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

Training Training Logs
9466

@tlgains For sure. Had a fantastic egg white omeltte with goat cheese and veggies at our favorite breakfast place, some bomb wings at Buffalo Wings and Rings and then beef stew with piedmontese beef for dinner. In between, got in a 2 mile walk with the dog and then a 30 minute workout, along with just some quality time. Great day off.

PM WORKOUT (1500)

60 rounds, 20 seconds on, 10 seconds off

Round 1: Stone of Steel to shoulder
Round 2: Grab bag of daily work (chins, dips, ab wheel, reverse hyper, leg curls, and KB swings)
Round 3: Burpees
Repeat

Notes: This is just a classic. So great when Iā€™m short on time, as set up is minimal and output is solid.

I am primed to start growing again. Iā€™m too good at limiting my food intake, and reversing course on that is going to be fantastic. Current plan is BBB Beefcake to que up, and Iā€™ll have to find some way to up the ante of course. Inspiration will strike.

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9467

That sandbag looks absolutely massive, like itā€™s very difficult to get in a good position to carry.

Any suggestions on how to, and with what to fill a keg? I brought a half barrel home from my wedding (still full of beer), but after thatā€™s gone, I have no idea what to fill it with and would like to keep it.

9468

Itā€™s a beast! Iā€™m cheating a little by taking it off pads vs the floor, but it met my intent. Iā€™m also taking it SUPER slow compared to what Iā€™d do in a comp, because it was a memorial WOD and I wanted to spend time thinknig.

Fill it with playground sand. You can get it at home depot. 50lbs for like $3. You want playground sand, because it doesnā€™t contain material in it that could cause breathing issues if inhaled, which is what makes it qualified for playground use. A funnel will help direct it into the opening.

Brian Alsruhe had a great video on this

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9469

Thanks dude!

Makes complete sense man, I couldnā€™t think of a better way to reflect on a companion

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9470

@boilerman Always happy to help a fellow swimmer, haha. Iā€™m very pleased with how that WOD turned out, and how much I can scale it. I can make things have 140lbs loaded vs being 140lbs total, I could use 140kg, I could do 14 reps, etc. Definitely something Iā€™ll be doing each year.

Got my TMs sorted for Beefcake. Looking at how workouts shake out, theyā€™ll be reach goals, which is what I need

Press: 215
Squat: 480
Bench: 300
Dead: 545

Still planning on the power bar-axle-deadlift bar plan for deads, axle and log on press, with vipers on each rep on 5s week. Iā€™m contemplating bring the SSB in on the 5s week this go round for the squat, as that bar is eating my soul every time I try to use it. Thatā€™s a balancing act though, as the buffalo bar tends to make me stronger all over, whereas the SSB is a good deadlift builder but doesnā€™t do much for my squat. For bench, gotta remember to pause reps on the 5s week, and whenever else I can.

Assistance will slot back like itā€™s been. Keeping poundstone curls, lateral raise stripset from hell, shrugs against bands and belt squats in there. Need to get lunges in and as much back work as I can physically manage.

Conditioning will become even more insaner. Winter is on the way, so itā€™ll be indoorsy stuff at some point. Will count snow shoveling when it happens.

Nutrition is going to be a slow ramp up. I know what works and I have tons of tools to get me there. Iā€™m allowing more beef into the diet, as my bloodwork seems to be sorted out.

6 weeks BBB Beefcake, deload, 6 weeks BtM, deload, 6 weeks 5s pro w/widowmakers and a diet break, deload, 6 weeks Deep Water Beginner, 6 weeks Intermediate, 6 weeks 5s pro w/FSL widowmaker diet break, re-evaluate. If competitions crop up, be flexible as needed, but at this point Iā€™m training for me.

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9471

AM WORKOUT (0630 natural wake up)

FASTED Fran+ (strict chins)
Time: 4:47

Notes: Always a classic. Felt like I was moving stupid slow, but time shows otherwise. Good way to get my metabolism revved up for the morning. Got Tang Soo Do belt test today.

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9472

Awesome post today man.

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9473

Thanks dude! That idea hit me while I was taking off my weightlifting shoes after a workout. Funny where it hits, haha.

LUNCHTIME WORKOUT

20 rounds EMOM 3 bear complexes w/95lbs

1 min rest

AMRAP bear complexes in 5 min (managed 25)

Notes: Threw this together as I was putting my shoes on. Good balance between EMOM and AMRAP. Testing soon.

Made an omelet with leftover piedmontese stew meat this morning and I am pretty sure I am a genius

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9474

Iā€™m pretty sure too. That sounds great.

My omelets usually turn into scrambles though.

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9475

Updates to come, but I am really happy with this roundhouse

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9476

TANG SOO DO BELT TEST

Doing 85 bear complexes beforehand certainly made this interesting, as my shoulders felt like they were going to fall off during the hand technique drills, but I find another gear through the pain and really put in some solid techniques. Found some good power in my punches. My sidekick still needs work (which is to say, in order to do it the Tang Soo Do way vs Tae Kwon Do), but Iā€™m finding a good compromise on the roundhouse with my Muay Thai background, and imagine Iā€™m arriving at conclusions similar to what Kyokushin came up with. Throwing down that hand, rotating on the toes. I could stand to turn the hip over more.

One step defenses went well for the most part. One of the people testing had a weird kiai that sounds like someone yelling ā€œBREAKā€, so it kept throwing me off thinking the drill had ended. Gotta learn how to phase that out.

Did a knifehand break for the upper body, and that roundhouse for the lower body. Got both on the first try.

More than confident we passed. Promotions will be in 2 weeks.

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9477

AM WORKOUT (0530 natural wake up)

FASTED 2+ mile 80lb weighted vest walk with dog

Notes: Supposed to get hot today so got the walk in early. Thinking a daily work circuit later in the day to close out the deload week and then full on assault starting Mondayā€¦along with 2 night shifts. But minus some work travel I should be done with shift work for the foreseeable future, which will be nice.

Edit: Just weighed myself post breakfast as 182.2. Means I would have made weight for the comp, and I am about 10lbs down from the start of weight loss 7 weeks ago. Great spot to grow.

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9478

PM WORKOUT (1600)

20 seconds on/10 seconds off for 15 minutes with following protocol

Round 1: 40kg KB swings
Round 2: Daily work
Round 3: 45lb KB snatch
Round 4: Daily work
Repeat

Toward the end, ran out of daily work so just alternated swings and snatches. Got my heart rate up and my daily work in. Weight loss is over. Itā€™s good Iā€™m scheduling end dates. Itā€™s too easy to chase after leanness for itā€™s own sake, mainly because getting lean is too easy. Building muscle is hard, and itā€™s time to do the hard work.

Biggest victory of this fat loss cycle: told my wife I would have made weight if I did the comp, and she said ā€œThatā€™s pretty awesome, because you werenā€™t even trying toā€. I then said I had been losing weight for the past 7 weeks and she said she hadnā€™t noticed, and then remarked ā€œWell, I DID wonder why you wanted 2 eggs in the morning instead of 3ā€. A sign that I managed to get as lean as I needed WITHOUT burdening my family through the process. Iā€™ve found balance. Thatā€™s huge.

On that note, patting myself on the back with my bad shoulder, Iā€™ve figured everything out having never had a coach or any sort of formal education. No mentor. Just a lot of trial and error, self research, and flat out winging it. You can make anything work with enough solipsism and willpower. My diet is an affront to all things anabolic, my training makes no sense, and despite being on the wrongside of 30 Iā€™m not getting real.

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9479

ā€¦ as long as you know your abilities.

9480

Thatā€™s where the solipsism kicks in :wink:

9481

AM WORKOUT (0400 natural wake up)

Fasted 2 mile walk with dog

Breakfast

5/3/1 BBB BEEFCAKE Week 1, Workout 1

SUPERSET (press-chins)

Axle clean and strict press away
5xAxle
5x66
5x151
5x171
1x191

Weighted chins 30lbs
1x10
5x8

SUPERSETS (press-rows)

Axle clean and strict press away 151
1x5 cleaning each rep, 5 press away
4x10

Axle rows 151
1x5
4x10

Time for supplemental: 19:31

DB bench mechanical advantage dropset w/rest pause 95lbs
(3)1x7
(2)1x4
(1)1x4
(Flat) 1x4
(Flat w/Metal Catapult)1x5

Transition immediately to 50 dips w/rest pause
Transition immediately to 25 pushdowns
Transition immediately to 50 pull aparts

Poundstone curls
180xAxle

Notes: Oh itā€™s good to be back. Focused training and eating. Plate change rests for the main work. Finding ways to get in more work where I can to make this even more productive. Insomnia is creeping again, but Iā€™m hoping the weight gain will help. Making the most of it with the fasted walks at least. Got overly ambitious with the cleans for the supplemental work: maybe Iā€™ll do 2 cleans per set next time and split the difference.

Working nights today. Going to get in some gnarly conditioning somewhere, work, come home and crush squats.

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9482

LUNCHTIME WORKOUT

Keg Grace (1 motion, 150lb keg)

4:50

Notes: I think this can be a staple. My lower back was a little pissed off at it, so weā€™ll see, but so far I like it. Watching the video, itā€™s crazy how vascular my arms have become.

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9483

Hey Pwn now that you lost weight, whatā€™s your goal now?

9484

@tlgains pretty much what I outlined here

Going to employ some periodization and see how it pans out. 12 on, 6 off. If competition is viable Iā€™ll do it. There is a strengthlifting meet on the 23rd of Oct I might be able to do.

PM WORKOUT (2100)

100 burpees

Time: 4:54 (20+ second PR/lifetime PR)

Notes: This was insane. I imagine lighter bodyweight went a long way, but my conditioning was just nuts. Wasnā€™t feeling any fatigue: just had to get to the end and endure the suffering. When it was over, I wasnā€™t nearly as dead as usual, and picked myself up and got to work. I am in such a good place right now.

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9485

Gotta capture the whole day on this one

AM WORKOUT (0700) POST NIGHT SHIFT

GIANT SETS w/plate change rest (Jump-squat-row)

Box Jump (high)
3x3

Buffalo Bar Squat
5xBar
5x140
5x230
5x335
5x385
5x430

T-bar row
10x125
10x150
10x175
2x10x200

GIANT SETS (squat-dip-pull) w/2 min rest (total time 19:31)

Buffalo Bar Squat 335
5x10

Dips
5x10

Band pull aparts
5x10

SUPERSET CIRCUIT (no rest between rounds) hyper-abs-squat

Reverse hyper 360
4x10

Standing ab wheel
4x5

Belt squat (no lockout)
3x12x200
STRIPSET
1x12x200
Reps of 175,150,125,100,75,50,25 and axle

PM WORKOUT (1700)

2.6 mile walk with the Mrs

PM WORKOUT II (2100)

FRAN+ (strict chins)
21
15
9 (time: 4:40)
5 (time 5:36)

Notes: In between that AM and PM workout I was able to get in 6 hours of mostly restful sleep. It is so good to be back to this style of training and the eating that comes along with it: I feel alive again. Building is always better than losing. It took around set 3 of the supplemental work to really find the sweet spot on my back for the barbell. Iā€™m still getting in the supplemental work in under 20 minutes, and thatā€™s with extra stuff tacked on. Will keep that up as much as I can. Plan is to keep rest even shorter on the 5s week and to lengthen it on the 1s week and take out some of the extra stuff. Squats are heavy but manageable now. Fran was good to get some bloodflowing into the quads and speed recovery up. Remembering all my old tricks.

Plan is to hit up a front squat based conditioning workout tomorrow. I wanna take 300 and see how many reps I can get, so thinking START with Juarez Valley, take it to the end (should be a short one), then strip it down to 225 and Tower it back up. I have a relaxed week after that.

EDIT: Meant to mention that Iā€™m seeing the cool effects of increased food in my physique. My abs were ridiculously popped out this evening. Itā€™s so funny how, when you start cutting, you immediately look like crap whereas when you start gaining you immediately look awesome.

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