What kind of work do you do? The schedule sounds brutal from a family and consistency perspective. Kudos for rocking it like you do.
Management, effectively. Low demand as far as stress goes by it can suck away time too easy. Really appreciate the kind words dude. I am good at making things workā¦sometimes to my own detriment, haha.
@TrainForPain Thanks man! Been about a year journey to get there, but it was worth it
Finished the day with Tabata interval daily work. 10 minutes of work; not bad at all, but always good to get those reps in.
3 Likes
BBB BEEFCAKE Week 2, Workout 1 (realized Iāve been bad about logging this)
AM WORKOUT (0330 natural wakeupā¦sleep is getting bad)
SUPERSETS (chins-press)
Weighted chins (various grips) 37.5lbs
1x10
6x8
Axle clean and strict press away
5xAxle
5x136
5x161
5x181
Axle clean each rep and strict press 136
5x10 (done in 16:36)
MASSIVE DROPSET AHEAD
Incline DB bench 95s w/rest pause between sets
(3) 1x10
(2) 1x5
(1) 1x5
(Flat) 1x5
(Flat w/Catapult) 1x6
Dips: 50 reps
Pushdowns: 25 reps
Pull aparts: 50 reps
20 standing ab wheels
40 unloaded reverse hypers
25 reverse hyper leg curls
Neck curls w/25lb plate
1x17
Neck harness w/30lbs
1x25
Poundstone curls
181xAxle
CONDITIONING
Thieves Guild Initiate Quest
20 seconds DB snatch/10 seconds goblet squat for 8 rounds
Notes: Got in a lot of work since I got up so early. Cleaning each rep remains the big brain play. Plan was originally to do log vipers, but Iām gonna stick with the axle, do Keg Grace later, and then bring out the log for conditioning later in the week to hit all the markers. Feeling incredible: go food. Happy to bring some real neck work into the rotation. I think that and grip should make a comeback for me.
Got a deviation already planned for my future training blocks. Will jot it down when I get the time. Excited for my new schedule, but my middle of the day workouts are going to become compromised: something to factor in.
6 Likes
(0700)
Keg Grace: 1 motion w/150lb keg
4:30 (20 second PR)
Notes: Figuring this out and getting big PRs as a result. Really digging this, although my lower back tells me itās a bad idea.
Rocking my t-nation t-shirt. @Chris_Colucci if I keep doing crazy crap like this, any chance the higher ups could send me some new duds with my next Biotest order? The powder coating on the keg wears off the logoā¦
9 Likes
Iām surprised nobodyās commented about your wrestling coach giving rest of team a 5 minute handicap when running with you. Your workouts are great to read, but that fact was incredible.
Still wanna be you next time Iām 30.
2 Likes
Iām sort of catching up on journals, as always consistently great work, maximum effort zero excuses.
Should rename this Grace Keggy.
2 Likes
@biker Thanks man! Itās a shame being a good runner wasnāt all that valuable as a wrestler. The cross country coach heard about my run times and waved me off, so I wasnāt anything special where it mattered, haha.
@alex_uk Much appreciated dude! Iām afraid that joke sailed way over my head.
Grace Kelly, but itās a keg.
1 Like
I had to google the name, haha.
Ok, so one of my insomnia fueled āgood ideasā for the future is this: instead of 5/3/1 5s pro w/FSL widowmakers durng my ābreakā from gaining, Iām going to do what I did for press this last go round (2 days of pressing, one strict, one push, alternating implements and cleaning each rep vs the first one) with benching as supplemental work, but for squats Iām bringing back Zenoās and for deads Iām bringing back ROM progression. These have both worked well for me in the past, but are also not sustainable long term, which means they will slot in perfectly for a controlled burst. They are low volume and high intensity and will allow me to keep handling heavy weights in my off time.
Figure Iāll just use my TM or 1s week weight to play with on those exercises.
It will be good to get back to those methods. They were ALWAYS effective, but programming them was a challenge.
3 Likes
BBB BEEFCAKE Week 2, Workout 2
AM WORKOUT (0330 natural wake up. Better sleep than previous night).
GIANT SETS (jump-squat-row): plate change rest
Box jump (high)
3x4
Buffalo Bar Squat
5xBar
5x140
5x220
5x310
5x360
5x405
Meadows row 150
1x5
1x4
1x3
1x2
1x1
SUPERSETS (squats-dips) 90 seconds rest, total time 15:00
Buffalo bar squats 310
5x10
Dips
5x10
GIANT SET CIRCUIT (no rest between rounds) hyper-abs-squat
Reverse hyper 360
4x11
Standing ab wheel
3x5
1x6
Belt squat 200
3x13
STRIPSET
15x200
reps of 175,150,125,100,75,50,25,Axle
50 band pull aparts
25 band pushdowns
25 reverse hyper leg curls
17 neck curls w/25lb plate
25 neck harness w/30lbs
CONDITIONING: 10 rounds
3 Bear Complexes w/95lbs
5 strict chins (various grips)
Time: 9:45
1 hour later
2+ mile/50 minute 80lb vest walk w/dog
Notes: Really doing my best to squeeze in what used to be full days of training into these morning sessions. Iām not setting an alarm and just kinda relying on my insomnia. I just got in my Biotest shipment of Elitepro minerals and took those the night before this, and it may have helped. My sleep quantity is garbage, but I feel like my sleep quality is good. The sleep I do get these days is DEEP.
Happy I put the meadows rows here. Allows me to bring in the t-bar on bench day, which should speed things up. I went WAY heavier than usual, since I was effectively loaded up for the belt squat, but it gave me a good stretch.
The short rest times on the squats are awesome. Really pushes the pace and makes things challenging. I like chasing them with those belt squats, and then I came up with that conditioning workout to just absolutely and completely nuke them. I would like to get lunges in there somewhere too, but weightroom logistics are a factor. 405 felt much heavier than it had any right to, but thatās typically how 3/5/1 goes.
Weighted vest walk went well. It was cool enough that the dog could really move. I should be able to get in a run with the Mrs today too, assuming sheās in good repair. She ran a half marathon on Sunday, and then dropped something heavy on her foot yesterday, so sheās not moving as quick.
Need to watch the undereating with all of this.
5 Likes
Nat 20 on Charisma check.
So uh, you should check your e-mail.
6 Likes
Just replied. You and HQ rock!
2 Likes
Finished up the day with a 3 mile run with the Mrs. Tower of Babel early tomorrow morning.
2 Likes
AM WORKOUT (0328 natural wake up)
Tower Of Babel + Sodom and Gomorrah
Front squats 235 w/5 burpees between sets
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (Time: 27:57)
Transition immediately to
12x135
12 burpees (Total time: 32:01)
43 rounds of 20 seconds on/10 seconds off intervals in the following format
Round 1: Daily work exercise
Round 2: 40kg KB swing
Round 3: Daily work
Round 4: 45lb KB snatches
Repeat
Neck curls
Neck harness
Tabata high handle trap bar pulls 135
Notes: Absolutely nuked myself with conditioning. So dig this with the Tower: keeping with the bible theme, I went Sodom and Gomorrah at the end. Whatās that mean? After the tower collapses, we rain down fire and brimstone. Fire is Front Squats and Brimstone is Burpees (F and B, Iām so goddamn cute). Go for max reps on the front squats and match it with burpees. Coincides with my āsalt the earthā approach. This is a keeper, especially since I wasnāt too pleased with my performance on the main work. Was moving slow.
I like what Iāve come up with on the daily work circuit. I feel it works better than the buy in approach. I tweaked something in my right oblique on a KB snatch, but I donāt think itās anything huge.
Trap bar pulls were a result of me looking at the clock, seeing I still had some time, and evaluating which parts of me werenāt totally destroyed. It answered the mail. Next time I might hit up the BAS. On that note, Tang Soo Do tonight. Itās basics night, which is typically a good workout.
4 Likes
Actually sitting here raging that you beat my burpee time with 9 secs
1 Like
They are total crossfit trash burpees, haha. But they get the heart feeling like itās going to explode.
Yeah man next time i do it Iām not doing the counts. That will shave a few seconds off
1 Like
BBB BEEFCAKE Week 2, Workout 3
AM WORKOUT (0320 natural wake up)
SUPERSETS (Chin-bench) plate change rest
Chins (underhand)
1x20
4x10
Axle bench press (pause all reps on chest)
5xAxle
5x136
5x196
5x226
5x256
SUPERSETS (bench-rows) 90 seconds between sets, 17:06 total time
Axle bench press (pause all reps on chest) 196
5x10
T-bar rows 125
5x10
21 standing ab wheels
(3) Incline DB bench w/rest pause 90lbs
10+5+3(+3 w/Metal Catapult)
Transition immediately to 50 dips
Transition immediately to 25 pushdowns
Transition immediately to DB lateral raise stripset
20x20lbs
20x10
20x5
20x2.5
20xEmpty Hands
2:10 empty hand crucifix hold
40 reverse hypers
25 reverse hyper leg curls
18 neck curls w/25lb plate
27 neck harness w/30lbs
CONDITIONING
Tabata Devil Presses w/50lbs
1 hr later
2+ mile 80lb weighted vest walk w/dog
Notes: Iām really appreciating this bench day as an easier day in the middle of the program week before deadlifts. Pausing all reps helped create a new stimulus, but this was still fairly easy. Lateral raise set with the crucifix hold continues to be a money play. Conditioning fit the bill, and the weighted vest walk is a great trend to continue.
No further training plans for the day. Possibly play with the grippers.
Focusing on adding some more food into the diet. I have to remember that this isnāt going to be a 6 month stretch: less easing and ramping. Actually made a killer low carb wrap with some canned salmon today: Iām appreciating getting in more fish where I can.
6 Likes
Details please ā¦ or it didnāt happen 
Not much to tell. Low carb wrap, can of wild caught salmon, miracle whip lite, mustard, pickles, romaine and tomato
1 Like