Vascularity is going wild tonight. Going to say it was the bison burger I made. Just nuts
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AM WORKOUT (0330 natural wake up)
KALSU w/ 135lb log viper presses
Time: 48: 50 (48 rounds)
40 reverse hypers
25 leg curls
21 standing ab wheels
50 band pull aparts
25 pushdowns
25 neck harness w/30lbs
Notes: This workout really is becoming my benchmark for things sucking. I tend to compare everything to this, and doing it again, it still REALLY sucks. Itās one of those where Iām trying to talk myself out of it by the 18th rep of the log. I also think I need to give it itās own name based off Poundstone, to clearly differentiate it and not muddle the Kalsu name itself, but either way using log vipers definitely adds a different dimension compared to thrusters. Thrusters suck in their own special way, but itās different too.
Didnāt factor in how sore my chest would be from benching when it came to the burpeesā¦mainly because I didnāt think it WOULD be. It usually isnāt. Pause benching may have something to say about thatā¦
Wife and I have the day off work today. Looking to get in a lot of walking and eating. May tag along with her on a run, if sheāll have me.
@boilerman Youāll appreciate this: I realized this morning that all the radical physique changes Iām experiencing are most likely the āDeep Water Effectā Iāve written about before that youāre experiencing as well. Even when the program ends, the body is subjected to so much trauma that, for MONTHS afterwards, itās still recovering and growing. I think that, even though Iām eating to gain, Iām seeing leanness because itās STILL benefitting from that. Canāt wait to see what I get on my third run through.
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A couple thingsā¦
You maniac. That sounds absolutely brutal. Iām finding the vipers and log cleans just crush meā¦ I donāt understand how you can do this stuff without collapsing into a puddle of muscley mush afterwards.
Mine are slowly progressing, but Iām ALWAYS sucking wind afterwards haha
Yes dude. I was extremely surprised after the first run! I cut volume like crazy and I still saw size gains, got stronger and continued to lean out for the 8-9 weeks until I went on vacation.
I agree and definitely think that it has something to do with digging yourself into such a massive recovery holeā¦ It ends up taking soo long to climb back out. I think thatās where the eating comes into play while running itā¦ You need to make sure youāre somehow recovered juussttt enough to get through the next lifting day.
Also, the mindset needs to be there. Being aware that you may be under-recovered, but not caring, haha. Itās obviously going to suck to do cleans after squat day, or bench after press day. It forces you to give full effort if you want to hit your numbers!
The afterburn on DW is an awesome perk of the program for sureā¦ initially I thought it was all in my head, that there was no way I was still putting on size and leaning out after weeks of being off the program. Iām really hoping that this run through will be even better for me due to the increased weight on the bar and the feeling of just going more āall outā this time.
Another wild thing is even with you, after 20 years of very intense training, itās happening. There is some sort of weird black magic in this program haha.
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I am looking forward to this āDeep Water Effectā.
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@boilerman The secret is it sucks and I hate it, haha. I was ready to quit REAL early into that workout. You just gotta eat the elephant one bite at a time. Definitely magic in that program and diet. Itās so hard to train and eat any other way once itās all said and done. That said, after Kalsu, I also find myself thinking that it might be the way I train when Iām ready to āsettle downā. I like having my conditioning and lifting done all in one shot.
@tlgains Bound to experience it for sure. Keep up the training and nutrition. GET IN THAT OTHER WORK!
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That eyebrow pop is a thing of beauty, you sexy bastard.
Aha! This is the WOD I was trying to find. I want to replace the thrusters with burpees and the burpees with a keg carry. See how it goes.
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Hah! Didnāt even notice. I think I was trying to blink the sweat out of my eyes.
For that WOD you are thinking of, I do something with carries in between rounds of stuff I call āThe Last Castleā you might find helpful
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Ended up getting in a 30 min 80lb weighted vest walk today, along with a 2.25 mile unweighted walk with the dog and some general errand running with the Mrs. I get my kiddo all day tomorrow, so more eating out and general activity in the future. Planning on doing my back workout in the early AM and deads to follow shortly after to make time for everything.
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Hey Pwn whatās a thruster and a viper?
Do you recommend using a log?
Thereās a log at my gym. Big scary looking thing.
It just hit me that deep water is just a euphemism for tren. It makes perfect sense now.
Lol nice work pwn!
This is a thruster
This is a viper press
Here it is done by the master
I donāt recommend anyone do anything. Iām not a coach and can only speak to my own experiences. I like the log. Even if I didnāt compete, Iād use one.
@whang Thanks man!
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Just wanted to say I respect the crap out of this. I feel like people get so caught up in their own experiences and sometimes they tend to get too dogmatic.
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@cstan097 Much appreciated dude. Iāve definitely learned to find my role in that regard. Iām not willing to vouch for something I havenāt personally done, so it forces me to TRY a lot of stuff if I wanna speak about it.
AM WORKOUT (0330 natural wake up)
CIRCUIT (no rest between sets) Chin-abs-chin-neck-chin-shrug-chin-abs-repeat
Chins (various grips)
10x10
Standing ab wheel
3x7
Neck harness 55
3x12
Kelso shrugs 50s
3x10
CIRCUIT (no rest between sets) row-dip-pull
Axle rows against light bands
11,8,7,6,6
Dips
5x10
Band pull aparts
5x10
25 band pushdowns
SUPERSET (shrug-pull)
Axle shrugs against short average bands
1x51
Miniband face pulls
1x100
Kroc rows 115
1x21
Notes: Got in my back work before the family got up. Mrs is traveling today, so just me and the kiddo all day together. Will get in the deadlift portion of BBB Beefcake when they wake up and then just be active for the day for conditioning. Happy with how this shook out, and glad I finally remembered my Kelso shrugs. Those and good mornings are two movements that are high value that I just never find room for in my programming.
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BBB BEEFCAKE Week 2, workout 4
Axle touch and go deadlifts
5x136
5x226
5x351
5x406
5x466
5x10x351 (90 seconds between sets, 15 min total)
Reverse hyper 180
1x42
Trap bar high handle pulls
70x135
Notes: Got the rest knocked out. Felt awesome on the pulls. Kept rest times strict and really gunned it. Time to eat big and prep for next week.
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AM WORKOUT (0548 wake up via dog, great night of sleep)
2 mile 80lb fasted weighted vest walk with dog
Notes: First time sleeping in for quite a while. Body still naturally got up around 0330, but I was able to nod off after that. Weāre doing a practice Thanksgiving today, so getting in some solid nutrients today. Plan to get in a circuit of daily work to round out the day.
Had an amazing day with my kid yesterday. Mrs was visiting family so I had the whole day. After their Tang Soo Do class, we did a lunch at Jimmy Johns (told them they could pick anywhere, they picked thereā¦I have no idea why), walked the dog and got to talk with each other a bunch there, played on our classic video game consoles and then the grand finale: dinner at Golden Corral. I bring it up because these events are always a good test of my relationship with food. I enjoyed my food, didnāt binge, and walked away satiated but not stuffed. Definitely a win. My kid put a serious hurt on the dessert after all our activity that day.
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Pwnās big happy Saturday
PM WORKOUT (2000)
20 seconds on/10 seconds off for 40 rounds
Round 1: Daily work
Round 2: 40kg KB swings
Round 3: Daily Work
Round 4: 45lb KB snatches
Round 5: Daily work
Round 6: Double KB cleans w/45lbs
Repeat
Notes: Just something quick to get in the daily work and get my heart rate going. Now that I have my Ironmaster KB handle I can bridge the gap from 22lbs all the way up to 80. I should order a second handle to really be able to have some fun. Those cleans were a nice addition.
We did practice Thanksgiving today
If there was ever any doubt that I was insulin sensitive, this definitely proved it, because after the meal I was SWEATING like crazy. I remember reading about stuff like that, but itād been a long while since I experienced it. Good signs.
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This is a true feat of discipline. Itās very difficult not to overeat at āthe troughā. I always feel like I need to try and at least eat my meal price.
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Spot on. Equating food and money gets dangerous that way. My wife came up with a brilliant way to flip that script, because she had a lot of guilt about not cleaning her plate and āwasting foodā. One day, she realized that, for as much money as she was āwastingā throwing away food, she would have gladly spent that money to pay someone to help her lose any extra weight she would have gained from eating it all. So why not just cut out the middle man, lose the money in food cost, and never deal with the gaining fat part in the first place? I now equate the cost to the experience. Iām not trying to recomp my cost in terms of food QUANTITY but in experience quality. Will I get $X in flavors, conversation, variety, etc. Itās part of why I have my ānew getting the same thing twiceā approach at a buffet: forces me to experience new tastes while Iām there and REALLY get in the value without gorging.
AM WORKOUT (0400 natural wake up, much better sleep again)
BBB BEEFCAKE Week 3, Workout 1
SUPERSET (press-chin)
Axle clean and strict press away
5xAxle
5x161
5x181
2+2x201 out of rack (kept hitting the garage door motor, threw off the set)
Weighted chins (various grips) 35lbs
1x10
5x8
SUPERSET (press-rows) (21:46 total time, started with 2:00 between sets, kept adding rest until 2:45 between sets)
Axle clean and strict press away 161
5x10
Axle rows 161
5x10
20 standing ab wheels
MEGA DROPSET
Incline DB bench w/95s w/rest pause between sets
(3)1x10
(2)1x5
(1)1x5
(Flat)1x6
(Flat w/slingshot) 1x5
(Flat w/catapult) 1x5
Immediately transition to 50 dips
Immediately transition to 25 pushdowns
Immediately transition to 50 pull aparts
40 reverse hypers
25 reverse hyper leg curls
Neck curls
Neck harness
Poundstone Curls
182xAxle
CONDITIONING
Thieves Guild Initiate w/22.5lb KB handle
Notes: Details to follow, but this workout fell apart pretty quick and itās obvious Iām not eating enough. Taking dog for a walk and spending day with Mrs.
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