No question, mate. That was as badass as it gets! Mine was just for the comedic value in relation to the point being discussed.
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Do you remember where it was you wrote how youād lay out multiple phases of training to get bigger/ stronger/ conditioned? I remember enjoying the thought process, but forgot where it was.
Do you have any more details than that? Iāve written about that topic in many capacities. It may have been in my blog on the post āTHE Nutrition Postā
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It could be. I remember it was a process of maybe deep water, then monolith, then beefcake. Something along those lines. You seem to demonstrating the plan as we go, actually
Ah, thatās different. Youāre talking my 6 month mass gaining protocol.
2 cycles of BBB Beefcake
Deload
The full 6 week Building the Monolith Program
Deload
Deep Water Beginner
Deep Water Intermediate
Ran that very recently and now taking a similar approach with longer breaks between blocks.
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Thatās the one! Was it on here that you wrote it originally?
Nah, I originally came up with the idea for my blog as one of my bullet point posts
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Thatās probably where I read it. Thanks again
AM WORKOUT (0252 natural wake up)
Tower of Babel + Sodom and Gomorrah
235 front squats w/5 six count burpees between rounds
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (Time: 27:33, 24 second PR)
12x165 front squats w/12 burpees
12x115 front squats w/12 burpees
Total time: 35:19
Strip plates and transition to
42 rounds: 20 seconds on/10 seconds off of daily work
Odd minute: daily work exercise (rotating between chins, ab wheel, dips and reverse hyper)
Even minute: 100lb log viper presses
50 pull aparts
25 pushdowns
25 reverse hyper leg curls
Notes: Iāve been avoiding the Tower, which meant it needed to happen. @ChongLordUno , no joke, your podcast yesterday pointed out to me that I was avoiding burpees and needed to keep doing them, so thanks for that. REALLY wanted to push to 9 on the topset, and the set of 7 was actually really smooth, but 8 just cut the legs out from under me. Walked away with a solid PR for time, and then the fire and brimstone sets were weight PRs, so thatās cool.
From there, I still wanted to get in vipers on this day, because itās just been a good day for those, and throwing them into the daily work seemed like an awful idea, so there we go. I really hate when I do stuff like this, because itās like Goku when he experienced 100x gravity for the first time: now that Iāve done it, I HAVE to keep doing it. This REALLY sucked, and that made it pretty effective.
Working an early and got Tang Soo Do tonight. Got in a 3 mile run with the Mrs yesterday. Those STILL suck after squats. Weāre learning new one steps today for TSD, which is usually a decent workout. Instructor is STILL on my case about my front foot being too heavy. Got too much Jack Dempsey in me.
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Thatās what I like to hear man.
Job done as far as Iām concerned brother
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I couldnāt figure out why I kept getting blasted with leg kicks all the time in sparring when I transitioned into muay thai, until I went and trained with my coachās coach. Right away he was like, āYouāve got a boxing background, donāt you?ā Which was true. Boxing is front-leg heavy, while muay thai is back-leg heavy.
Iām going to assume TSD is similar?
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@ChongLordUno You know it brother!
@kdjohn Itās even wilder about it, haha. Itās very side-stance vs square stance, so youāre stupidly light on that front foot. Iām trying to reconcile it in my brain with the Muay Thai training Iāve had and thinking about prepping for leg checks, but I think that sideways stance is, in turn, screwing with my mojo.
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BBB BEEFCAKE Week 4, Workout 3
AM WORKOUT (0307 natural wake up)
SUPERSETS (chin-bench) plate change rest
Chins (underhand)
1x22
5x10
Axle bench press
5xAxle
5x136
3x211
3x241
3x271
SUPERSET (bench-row) total time: 16:16, 90 seconds between sets
Axle bench 216 (pause fist 3 reps)
5x10
Swiss bar rows (strict, head on reverse hyper the whole rep, different grip width per set) 125
5x10
20 standing ab wheels
40 unloaded reverse hypers
25 reverse hyper leg curls
Incline bench w/rest pause 95lbs
11+4+3+3w/slingshot+4w/metal catapult
Transition immediately to 50 dips and 25 pushdowns
Transition immediately to lateral raise stripset
20x20lbs
20x10lbs
20x5
20x2.5
20xEmpty Hands
Empty hand crucifix hold for 2:25
50 band pull aparts
Neck curls
Neck harness
CONDITIONING
KB CIRCUIT (45lb clusters-45lb cleans-45lb alternate snatch-40kg swings)
5-4-3-2-1 (total time: 6:56)
Tabata rounds on the BAS, straights for the 20 seconds on/burpees for the 10 seconds off
SECOND BREAKFAST
2 mile 80lb weighted vest walk with the dog.
Notes: Bench continues to be my āeasy dayā on this program. Was strong on the pausing, hit a 3 rep PR on the DBs. I like the set up Iām using for that swiss bar row: itās the same Iām doing for the kelso shrugs on my back workout. Allows me to use VERY strict form on the rows.
That conditioning circuit was pretty slick. Had me huffing quick. Do 5 reps of each movement, then 4, etc, until down to 1. Iāll push the starting reps higher next time: but this was a good proof of concept.
Nice to get some time in on the BAS again. Used the MMA gloves, so I could transition to burpees easier.
Tang Soo Do class was solid last night. Instructor was cutting me far less slack on my stances, which is what I need. Trying to hit a deep front stance after that day of Tower of Babel and log work was agony.
Want to hit the prowler again tomorrow. Weather is getting really crisp: feels invigorating to be outside and training.
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Looks like weāve got a hobbit over here.
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Glad Iām not the only one that had that thoughtā¦
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Come now: yaāll have seen my food logs, haha. I have like 4 breakfasts. That was actually my third come to think of it if I count my shake.
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So elvenses?
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Letās not make this weird: I am an orc.
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AM WORKOUT (0300 natural wake up) FASTED
34 rounds of āLitvinopesā in 50 minutes
1 round=5 KB front squats w/45lb bells followed immediately by 60 paces with the high handle prowler loaded w/90lbs
50 chins
50 dips
50 pull aparts
40 reverse hypers
25 pushdowns
20 standing ab wheels
12 neck bridges each way
Notes: Got 27 rounds done in the first 40 minutes, which is a 3 round PR from last week. Another awesome morning for prowler: 34 degrees, crisp. Thereās a slight incline where Iām pushing, so the even rounds are harder than the odd ones. I might actually play around with that next time and alternate between high handles and low handles. It also dawns on me Iām doing 150+ reps of front squats with this workout.
Got in the daily work any which way, because after 50 minutes I had done enough cardio.
Love the hunger the prowler creates. This was my third post training meal and Iām still hungry
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AM WORKOUT (0405 natural wake up, good sleep)
Just gonna describe this. I set up a big circuit of movements consisting of chins, standing ab wheel, neck harness, kelso shrugs and band pull aparts, and in between each exercise I did a set of 5 t-bar rows. There was no rest between exercises: just ran it like a big circuit. After 3 sets of the ab wheel, I switched to dips and did 3 sets of those. It ended up being 28 sets of 5 on the t-bar row, which I then polished off with a set of 10 just to get a full 150 reps. Hereās how things shook out
Chins (various grips)
5x10
Standing ab wheel
3x7
Neck harness w/55lbs
5 sets
Kelso shrugs w/125 using swiss bar
5 sets (changing grip widths each set)
Band pull aparts
5x10
Dips
3x17
T-bar rows 100
28x5
1x10
Shrugs against short average bands
1x53
SUPERSET w/
Face pulls
1x100
CONDITIONING
Kettlebell Fran w/45lb bells and kipping chins
21
15
9
Time: 6:16
Notes: Came up with the whole workout last night. Was getting burnt out with my current back day set up, and just not really getting a good pump from it. T-bar rows tend to work better in that regard, and I always liked working them in between sets of stuff so I gave it a go. This has wings. I think I can play around with movement order in the circuit to make it a bit more effective.
KB Fran after all that work was interestingly challenging. Went with the KBs because they were ready to go and Iām just becoming a fan of the implement in general. That said, I think the barbell variant is more metabolically challenging, most likely because the bar is compressing your ability to breathe. Kipping chins are actually MORE challenging in my opinion because they recruit the whole body, similar to how I gas out quicker on a set of push presses vs strict presses. My right shoulder fell a bit out of the socket on the second round of thrusters but I was able to recover before it fully dislocated. Itās been giving me some warning signs for a bit. Seems to be good now. May have just needed to throw a tantrum.
Deadlifts later today. 3s pro continues to seem like the right call looking at whatās coming for me.
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