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

Training Training Logs
9646

@boilerman Maybe if you keep getting jacked from it, they’ll give you a sponsorship, haha.

AM WORKOUT (0307 natural wake up)

GIANT SETS (jump-squat-row)

Box jump (high)
5x4

Buffalo Bar Squat
5xBar
5x140
5x230
3x315
3x365
3x415

Meadows row 150
3x6
2x5

Buffalo Bar Squats 315 (90 seconds rest, 12:40 total time)
5x10

50 dips
25 pushdowns
50 pull aparts

CIRCUIT (no rest between exercises or sets) hyper-abs-squat

Reverse hyper 360
4x14

Standing ab wheel
4x6

Belt squat 200
1x16
1x15
1x14
STRIPSET
16x200
Reps of 175,150,125,100,75,50,25,axle

Neck harness
Neck curls

CONDITIONING

13 rounds of 3 bear complexes w/95lbs and 5 strict chins

10 rounds done in 9:26 (10 second PR)
Total time 13:00

Notes: Happy with this workout. Kept strict 90 second rest on the supplemental work and flew through it. The main work was heavier than it should be, but that happens on the middle week of this program every time.

Way that plate math shook out today allowed me to be able to do more box jumps than usual. Jim and Brian Alsruhe are right: it’s just a great thing to start off a session with. My hips are totally opened up by the time I need to squat.

That conditioning circuit is just money. Aside from just blowing up my lungs, it’s my secret mobility program. I’m moving FAST through a full ROM on front and back squats AND I’m getting a bar behind my neck. Since making it a regular feature I’ve noticed how much easier it’s been to hit depth on these stupid early AM workouts. Top it off with the fact that it’s getting blood into my legs after squats and into my shoulders after presses and it’s a total win.

EDIT: Totally forgot to log my 2 mile 80lb weighted vest walk after my second breakfast. Getting in a run with the mrs later.

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9647

Ran a modified Apex Hills workout. Will log everything, but wanted to get a photo of my bell at the top of the hill

3024×4032 1.79 MB

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9648

The way the bell blends in with the clouds, at least on my screen, makes it so only the stainless part of the handle stands out and it looks like a sad face. Surely that’s some kind of sign.

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9649

@mr.v3lv3t It was a welcome site to me, since it meant I made it up that damn hill, haha.

PM WORKOUT (1700)

Apex Hills+

Run up hill, do 10 KB swings (used the 40kg bell), walk down hill, rest, repeat

3 rounds w/1 minute rest
3 rounds w/45 second rest
3 rounds w/30 second rest
3 rounds w/15 second rest
10 rounds w/no rest (just walk down hill and repeat)

Notes: Mrs bailed on the run due to weather, so I found a hill and took something from tactical barbell

562×750 81.2 KB

There’s the bell at the top of the hill, for perspective. Original rx was 5-10 rounds w/1-2 minutes of rest, and keeping rest times short it wasn’t quite answering the mail, so I just kept shaving them off more and more and it started getting me gassed. Good to get in something different.

My plans for a prowler workout on my birthday may be getting rained out. Will have to come up with something to ring it in. EDIT: Just came up with the idea of “Birthday Bears”. 36 bear complexes with bodyweight (185 we’ll call it) loaded on the bar. I think that will answer the mail.

Oh yeah, broke out my grippers again too. Did 5x3 with the #2 and then a set of 20 with the 1.

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9650

Nice choice of terrain. I like those ones that get imperceptibly steeper until about the middle, then by the top they’re basically a wall. Last few steps are “wtf?!?”

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9651

Been lurking on your thread a while and thought I’d say hello. Awesome work.
Been skimping a bit on my own conditioning until the last couple of weeks, reading your posts has changed that and I’m getting more work in on a regular basis as a result. To be honest I find it quite inspiring reading your log.

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9652

Love it mate

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@SkyzykS the mud added a fun element as well, haha. I woulda preferred a little longer of a run, but the grade was nice.

@aholding88 Really means a lot dude. I’ve peeked in on your log a few times as well. Conditioning is magic! A little bit goes a long way.

@ChongLordUno Absolutely dude! You got me turned on to the Tactical Barbell train. Love coming back to that book for some conditioning inspiration.

Training Log: Entry 2582

AM WORKOUT (0305 natural wake up)

KID SIBLING

Front squat w/225 and log viper for 135, alternate movements

Reps: 1-2-3-4-5-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5-4-3-2-1-1(front squat only on final: beat by timer)

Time: 50:00

50 chins
50 dips
50 pull aparts
40 reverse hypers
25 pushdowns
25 leg curls
20 standing ab wheels

Notes: I know “kid sibling” isn’t the coolest name, but it sums up this workout so well, because the log viper is the annoying kid sibling that can’t keep up but also spends the whole workout saying “anything you can do I can do”. Start with 1 on the front squat, match it on the log viper, then add reps until you get to 5, then work back down to 1, then repeat. As many rounds as possible in 50 minutes. Came up with it on the fly. Still not “Tower” level of suck, but I like the variety in it.

Still on the fence about birthday workout, but more due to an abundance of good bad ideas. And then a day of some hardcore nutritional debauchery. But before that, I have Tang Soo Do tonight. It’s supposed to be sparring night, but I think we’ll just be hitting the bags, which is still a decent workout.

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9654

Great conditioning idea, and so flexible as a general template. Heavy swings and lighter snatches in multiples of 5 would be great as well.

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9655

Thanks man! Definitely adaptable. I pitched it to the KB crowd a KB front squats and snatches. Ultimately, you need something where your body is under load the whole time and something where you can set the load down. The latter one is your “rest”, whereas the former determines when to start backing down. I can (in theory) log viper unlimited reps: I just take longer and longer between reps. But with those front squats, eventually the set is gonna end.

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Shotgun 'o thoughts

I leave for a work trip from the 4th through the 10th. I’m gonna be stuck in a hotel with just some dumbbells. I realized, if I just push all the way through these next two weeks, I can actually time that to be my deload week between BBB Beefcake and BtM. This cycle of Beefcake has already been a little borked, so I don’t have much to lose.

On that note, it’s my birthday tomorrow, so I’m planning on sliding my Friday conditioning workout there instead and doing something nutty to celebrate the day. I also plan on severe nutritional debauchery, which would be fantastic fuel for a deadlift workout the next day, so I’m going to do that too, then bench on Friday. At that point, things are pretty jacked up, so I may end up squatting Sunday, Pressing Monday, Benching Tuesday and Deadlifting Wednesday to give me some space between heavy deads. If I need conditioning, I can do that on my down week

Will need to figure out TMs for BtM: no “3s pro” magic this time

I’m thinking about focusing on behind the neck pressing and dips during my 7 week diet break, primarily because I really dig those movements, even if they don’t seem to make anything better. Same with high handle trap bar. As I’m getting further and further from competitions, I’m getting closer and closer to the point of only doing lifts I want to do. And considering I don’t like training in the first place, that’s a limited amount.

I ran my first half marathon 2 years ago today. Saw photos of it: I was chubby! I forgot I was eating like it was my job back then. Crazy how times change.

No joke: nutritional debauchery ahead. I’m not going to order this particular burger, but they sell it at the place I’m going to tomorrow

image

Yes, those are grilled cheese sandwiches as buns. It’s a pound of meat, and the burger patties are stuffed with American cheese.

Could I eat it all? Absolutely. Will I? Not that day…and sadly, that’s what being an adult is.

Meanwhile, I’m thinking about self-destructing in different ways. I have this idea of running the 10k KB challenge alongside an actual training program…just because. I’m most likely just getting stir crazy in the absence of competition.

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9657

Bro that looks so good. Does it have bacon on it. That’s definitely a fantasy for someone who likes cheese (like myself).

9658

That particular one doesn’t have bacon, but it could always be added to it. I’m eyeing one with some bacon on it myself.

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9659

This is the way.

Hungarian Oak Leg Blast.

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9660

Was more thinking concurrent with my programming, like 5/3/1 or Deep Water with the 10k swing challenge

9661

That would probably make more sense. Would still like to see you tackle that as your leg training sometime, solely because I want someone else to experience the suffering I went through. You also have a SSB, which is a much smarter bar choice for minutes upon minutes of squatting.

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9662

Birthday off to great start. Best gifts ever from the Mrs

20211028_064424
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Then most amazing bacon and chorizo breakfast burrito ever, followed by birthday Bears

Added up the numbers of my birthday to get the weight (148 was the closest I could get), 36 reps with 1 to grow on.

World should be opening up now, so onto adventuring

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9663

Happy birthday man. Got 15 years be as cool as you when I hit that age…if I can get close I’ll be happy, haha.

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9664

Happy birthday, man. If I understand the rep count right, just 4 more years and you’ll be hitting your prime, haha.

Seriously, though, hope it’s a good one.

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9665

Happy birthday brother, now that you’re in your golden years maybe consider it’s time to get real.

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