Damn dude, twice in a week! I don’t think I can wait another 2 months for my shipment. I’m going to browse and see if I can order some more haha.
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@punnyguy Thanks dude! And you weren’t wrong: my birthday IS no good reason, haha.
@boilerman It’s too fun. It turned out great too!
It’s almost vulgar how delicious it is. I think I’ve got my wife preferring bison to beef at this point, and my kid wanted seconds! AND they didn’t want it mixed with their mac n cheese like we had been doing before: ate it straight up. It’s such a win. I’m hooked.
AM WORKOUT (0440 wake up via dog)
BBB BEEFCAKE Week 5, Workout 3 (done out of order)
SUPERSET (bench-chin) plate change rest
Chins (underhand)
1x22
3x11
Axle bench
5xAxle
5x136
3x196
3x226
3x256 (pause all reps)
SUPERSET (bench-row) 90 seconds rest between sets/total time 16:56
Axle bench press 196 (pause all reps)
5x10
Swiss bar rows 145 (switch grips each set)
5x10
20 standing ab wheels
50 pull aparts
(3) Incline bench press 95s w/rest pause
12(1 rep PR)+4+4(1 rep PR)(+4 w/slingshot +3 w/metal catapult)
Transition immediately to 50 dips +25 pushdowns
Transition immediately to mega stripset lateral raise
20x20lbs
20x10
20x5
20x2.5
20xEmpty Hands
2:30 empty hand crucifix hold
40 reverse hypers
25 reverse hyper leg curls
Neck harness
Neck curls
CONDITIONING
10 rounds of burpee over bar on odd rounds and bar facing burpees on even rounds for 20 seconds on/10 seconds off
LATER
10x10 burpees (was running stuff down to the basement, so I’d head downstairs, put something away, hit a set of burpees, come up, grab something, come downstairs and repeat)
Notes: Been a busy day, running around a lot, got the training done early. Came in feeling strong. Bench day bores me in that regard. Just nothing really compelling about it. That burpee conditioning thing I’m doing is money. I’m getting a lot of jumps in and it’s making burpees really fierce. Going to hit the squats hard tomorrow morning and continue with the compressed schedule.
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Slept until 0700, which is awesome.
Did a fasted workout of 10 rounds of 3 bears w/5 strict chins in 8:54, which is around a 30 second PR from my best. Situation is different, as typically I hit it at the end of a squat workout and this was first thing in the morning, but was still good to be moving like that.
Going to take the dog for a walk and get in my squat workout at some point today.
Been meaning to log that I’m seeing the positives from the nutrition. Aggression has ticked up again. Strong correlation between red meat/egg consumption and that.
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That looks absolutely perfect man!
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@boilerman Thanks dude! It turned out amazing. I’m loving the leftovers.
BBB BEEFCAKE Week 6, Workout 1
PM WORKOUT (1400)
SUPERSET (jump-squat)
Box jumps (highest yet)
3x3
Buffalo Bar Squats
5xBar
5x140
5x245
3x365
3x415
3x465
Buffalo Bar Squats 365 (90 seconds rest, 16:16 total time)
5x10
50 pull aparts
50 dips
25 pushdowns
Reverse hyper stripset (no rest between sets)
15x360
15x270
15x180
15x90
15xUnloaded hinge
20 standing ab wheels
Belt squat stripset
34x200
Reps of 175,150,125,100,75,50,25,Axle
Kroc rows 115
1x17
Notes: Rushing this due to time and just absolutely crushed it. This cycle has really been about focusing on keeping the goal the goal, ala Dan John. Top end strength is more a triage game, but my rep strength is absolutely insane. My legs are like pistons and my conditioning is absolutely f**king insane. I need to eat more, as always. Cut all the assistance work down to single set stuff and it proved effective. Good lesson to learn.
Halloween tonight and an early shift tomorrow. Time to keep crushing the nutrition.
EDIT: On the subject of growth, finished my workout, was wearing my cut off Westside barbell shirt, Mrs is staring transfixed on my arm and finally utters “that is a RIDICULOUS vein”
Status unlocked.
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Appreciated the reminder on incorporating these back in before squats as some explosive work (despite me forgetting them today).
Also finished S2 of the punisher (enjoyed it a lot)… now to find something else to watch on bus trips to work!
Insane volume here as per the norm fella. Coudos.
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#goals
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Dude you could switch between Gaston or look like you’re about to enter the fire temple.
@raven78 I’ve really been digging including jumps into the squat day and on my burpees. It was done begrudgingly, but I’m starting to see the pay off.
Season 2 was SO much better than season 1. Really got the character done well. Always appreciate the kudos.
@tlgains Gotta get my kiddo into Zelda to pull it off. We did a mario theme one year though: that was cool.
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BBB BEEFCAKE Week 6, Workout 2 (schedule jacked)
AM WORKOUT (0322 natural wake up: had my alarm set incorrectly and had to scramble)
Axle clean and strict press away (superset w/band pull aparts)
5xAxle
3x166
3x186
0x206
Axle clean and strict press away 166 superset w/axle rows of same weight (2:00 between sets/23:00 total time)
5x10
Flat DB bench w/95lb DBs (no rest between sets)
1x11
1x5 w/reactive slingshot
1x4 w/slingshot
1x4 w/Metal Catapult
Immediately transition to 50 dips followed by 25 pushdowns
CONDITIONING
Thieves Guiltd Initaite w/25lb KB
Notes: As I wrote: made a rookie mistake and had my alarm set incorrectly. Crammed nutrition down my throat and rushed through this. Felt woozy on the first set of 166 in the mainwork and had to take everything slow. Took 206 from the rack and just knew it wasn’t happening. Frustrating, but it’s the situation we’re in. Part of it is my right forearm/elbow is aching a bit due to squatting like an a-hole yesterday and I’m just cramming all my training together due to my work trip.
On set 2 of the 5x10 work I activated berserker mode. I was just getting frustrated with how the training day was turning out and decided to fix it. I wasn’t able to get the 10 reps all in one go for the last 4 sets of the 5x10 work, but given I was taking the weight from the floor I allowed myself that, and would simply drop the weight, take a short breather and then re-clean it and press until I hit the reps: no different than a competition. I counted the cleans toward my rows reps total.
Flat bench was a deviation created out of necessity of time. It worked. I owe chins, abs, and poundstone curls. I also still want to get in keg pressing, which makes me think it might be “Keg Fran” time to get in the keg AND the chins. That’s just stupid enough to work!
Keeping the goal the goal, I’m looking big these days. In particular, I’m looking broad. I seem to be growing sideways. I imagine a lot of that is due to the heavy overhead focus: obliques in particular have thickened up again. Which probably explains why my squat is exploding: base has gotten MUCH stronger. Being truthful: I miss my topend pressing strength. 206 was something I hit for 13 reps before. But I was also about 25lbs heavier at the time. It’s tough to reconcile.
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Hey Pwn did you ever post your super squat training on this log. If so around what year and month.
Negative: I ran the program in 2006, which pre-dates this log.
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Sad barbell noises
Anything in particular you’re wanting to know about the program? Happy to discuss.
I wanted to ask if you ran any cardio or conditioning on the off days during it?
At the time I was heavily involved with a MMA club I was president of at my university, so I was getting in some regular martial arts/grappling training, and I engaged in some light running 2-3x a week.
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Have you ran the program doing GOMAD? It’s just the diet I have question about. Lol it’s a little funny how the sample diet has sandwich (meat). Did you eat a lot of carbs during this program? How was your physique after this program? I’m really enjoying the anti carb Deep Water diet and I have absolutely no interest in eating bread but, if I have too then I will.
I told you that several times, haha. It’s why I feel it’ll be a rough transition from Deep Water to Super Squats. It’s a VERY different nutritional approach.
I put away a lot of carbs. Gallon of milk a day, lot of pasta in the dinning hall, sandwiches, breaded chicken, some ramen, etc.
My physique was heavy and soft, which was how it tended to be in college in general. Being lean is a fairly recent thing for me, and unless I was REALLY dialed in on my MMA, I stayed on the softer side.
I don’t think bread is at all necessary. I think the gallon of milk a day is crucial to “the experience” of Super Squats, but the sample diet is just that: a sample. It can be worked around. It just needed to give small trainees an example of what eating big was like.
If I were to run it TODAY, I’d do a gallon of Fairlife a day. If that wasn’t an option, I’d go with grassfed milk. Being 100% truthful, I’d most likely just go with skim milk and get my fats from other sources, at which point grassfed actually doesn’t matter. I’d fill in the rest of my diet with meat, eggs, egg whites, nuts and nut butters. I’d aim to get in a baseline of veggies for nutrients, and maybe some fruits as well.
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Hmmm so GOMAD, eat a ton of those fruit cups I haven’t touched ever since I moved in, frozen veggies and whatever I eat for Deep Water then I should be fine?
Random, but have you ever ran the program called the Juggernaut Method LOL.