LUNCH TIME WORKOUT
Texas Power Bar touch and go deadlifts
5x135
5x225
5x315
3x385
3x440
3x495
5x10x385 (90 seconds between sets, 14:56 total time)
Reverse hypers 180
1x42
High handle trap bar pulls 135
1x90
Notes: Absolutely crushed the supplemental work. Kept the rest times at 90 seconds for all 5 sets. It helped make things challenging, which was the goal. Final set took some grit. Rest of the workout continued to push the pace pretty decently as well.
Slept till 0700 and started the day with fasted tabata over the bar burpees. Great Sunday so far.
Got dinner thawing out for tomorrow. So excited @boilerman
Yes!!! Awesome!
I have decided to come back and re comment on the pot roast. While I was absolutely excited earlier, I was pretty busy.
Now that Iāve really studied the picture, that looks insanely lean! I see a little fat cap at the bottom, but other than that it looks like itās just straight up meat?? Unless thereās some fat underneath?
I thought the roast that was sent to me by piedmontese was light on fat, but thatās incredible if itās that red all the way around.
@boilerman The nutrition facts on it are nuts. Even leaner than the piedmontese pot roast. Iām excited. Iāll let you know
PM WORKOUT
50 rounds of tabata interval daily work mixed with KBs in the following fashion
Round 1: Daily work
Round 2: 40kg KB swings
Round 3: Daily work
Round 4: 45lb KB snatches
Round 5: Daily work
Round 6: 45lb double KB clusters
Notes: Itās a wild day but I got this in and got it on film. Still a great challenge. Working an early shift tomorrow.
You continue to amaze me with your ability to just make it all work. It is definitely no fluke that you are a strong, jacked, unstoppable force. Keep smashing it mate.
@simo74 Absolute high praise from you dude! Allow me to share my secret
I always joked that the Popeye theme should play as soon as I crack one open, haha.
But honestly, itās really just a whole lot of āwhy not?ā I keep trying to find the limit and it keeps not showing up.
AM WORKOUT (0245 natural wake up)
SUPERSETS (press-chins)
Axle clean and strict press away
5xAxle
3x141
3x166
3x186
Weighted chins w/40lbs (various grips)
1x10
5x8
Axle clean each rep and strict press (90 seconds rest between sets, 17:58 total time)
5x10x141
50 band pull aparts
MEGA STRIPSET (rest pause between sets)
Incline DB bench 95s
(4) 1x8 (2 rep PR)
(3) 1x5 (1 rep PR)
(2) 1x5 (1 rep PR)
(1) 1x5 (1 rep PR)
(Flat) 1x5
(Flat w/Catapult) 1x7 (1 rep PR)
Transition immediately to 50 dips and 25 pushdowns
Neck harness
Neck curls
Poundstone Curls
110xAxle w/2.5lbs plates
CONDITIONING
Thieves Guild Initiate w/25lb KB
Notes: Got the early shift today, so compressed this a little compared to my meandering workouts as of late. My blood pressure issue seems to have resolved again. Crazy the difference some gatorade makes. Lesson learned: itās not just salt. Potassium needs to be factored in as well. If I were eating a more balanced diet itād be a non-factor, but keeping carbs so low means I miss out on opportunities to pick up these things and they need to be focused. So glad I figured it out though. I was trying to solve it with just more food total, and though thatās not a bad thing, it wasnāt answering the mail.
This is my āfavoriteā day of the program, because cleaning each rep just has such a great metabolic effect. Plus, I count the cleans as my rows, which is nice, because I hate rows.
Need to get in Keg grace later.
EDIT: Oh yeah, one other āwhy am I so stupidā sorta thing. I have a BUNCH of protein bars in my basement. I stopped eating them a while ago since theyāre really not Deep Water or Mountain Dog approved, BUT in my quest to gain weight Iāve been eating mini peanut butter cups just to get in some extra junk/quick calories. I wasnāt eating the protein bars because theyāre so much bigger than the mini cupsā¦so then I realized I could just cut the bars in to 3rds and get just as many calories as are in a mini PB cup with MUCH better macros. If Iām going to eat junk, it may as well be GOOD junk. Now I can polish off my protein bar supply.
Peanut butter cups are fun, but yeah, in the long run the protein bars are probably a better answer.
I was honestly including them to help me get over my ābad foodā aversion, but I feel like the relationship has repaired enough at this point that itās not too big a deal. Theyāll always be there when I want them, haha.
Theyāre my methadone though. Like, if youāre going to do something bad for you, itās one of the lesser bads.
How āPurposefully Primitiveā of you.
Yeah. Thats what I use almond snickers for. I also place them so that I have to reach past the actual mixed nut jar to get them. Makes it a conscious decision instead of just passively snacking on what ever is handy.
Brilliant and glad to read this fella.
When itās rip city in here, some PB cups or similar seems all ok then!
Iād seen plenty of comments, but this is the first time Iāve watched you do the KB snatches on video. Never change man.
@kdjohn Itās why I read so much: it infects my brain. Iāll often āhave a good ideaā only to learn I had read it years ago, haha.
@SkyzykS I like that! Make the decision ādo I REALLY want this?ā Iām honestly not a snacker, but itās similar to my buffet strategy we talked about before. How much joy am I getting from this second helping that I didnāt already get from the first? Food psychology is weird.
@raven78 Thanks man! And PB cups rock, but I legit like protein bars just as much as candyā¦considering theyāre pretty much the same, haha. So at least I can get some protein too.
@mr.v3lv3t Bad form makes big muscles! I think I need to write that post. But that said, I CAN do a better snatchā¦it just doesnāt get my heart racing as much.
PM WORKOUT
2 mile 80lb weighted vest walk with the dog, followed by
KEG GRACE (2:58, sub 3 minutes with a 22 second PR WTF is happening?)
Notes: I legit could have done this even faster if I wasnāt worried about damaging the keg. Things are getting insane with this. Sub 3 Grace with a BARBELL is usually the mark Iām going for.
And this is also a testament to periodization, because I could easily beat myself up with how my topend strength has been this training cycleā¦but Iāve also become obscenely strong to the point that itās almost vulgar. If I decide to pursue singles at some point, this will have some crazy carryover.
Yeah! I have to trap & block myself. Like when I put my weights & airdyne in front of my favorite couch spot. āThere. Now you have to physically change your path to avoid weights/cardioā.
That strategy did cost me one pinky toenail though.
This is the same reason I load up all my stuff the night before training. Zero excuses.
@boilerman, meant to share this
I had the veggies still in the pot at the time, but you can see how tender it was: totally fell apart.
Big win is that the Mrs liked it. Gave me the greenlight to order more. Thatās a HUGE win.
Dude. You just constantly and consistently crush.
That roast looks absolutely amazing!!! I can smell it through my phone screen haha. Iām quite jealous, man. I need to find one of those!
Much appreciated dude. Always high praise from a fellow swimmer. I got the roast off the piedmontese site. Check out their bison section sometime. Iām having a lot of fun shopping there, haha.
Will do man! Iām going to need a second job for all the goodies they sell on there haha.
