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

[T3hPwnisher]

BBB BEEFCAKE Week 6, Workout 3 (schedule messed up)

AM WORKOUT (0315 natural wake up)

SUPERSETS (bench-chins)

Axle bench press
5xAxle
5x136
3x226
3x256
3x286

Chins
1x22
3x12

50 band pull aparts

SUPERSETS (bench-rows) 90 seconds rest between sets/20:50 total time

Axle bench press 226
5x10

Swiss bar rows (various grips) 155
3x10

20 standing ab wheels

(3) Incline DB bench press w/95lb DBs (rest pause between sets)
10+3+3+3 w.metal catapult
15x50lbs

Transition immediately to 50 dips+25 pushdowns

Transition immediately lateral raise stripset w/no rest
20x20lbs
20x10
20x5
20.2.5
20xEmpty Hands
2:35 empty hand crucifix hold

40 unloaded reverse hypers
25 leg curls
Neck harness
Neck curls

CONDITIONING

20 rounds of Dan John’s “Armor” complex w/45lb KBs

20 rounds of Dan John's "Armor" complex with 45lb kettlebells

SECOND BREAKFAST

2 mile 80lb weighted vest walk with dog

Notes: This went better than I expected. My right forearm is still pissed, and it made gripping for all pressing tricky, but I was able to lock in hard enough to be able to get through everything. Bench is otherwise pretty unfullfilling, but acts as a restorative day before deads.

That armor complex was a bit of a wildcard. Gave the arm a few test tries and it was game, so went to it. I definitely see this being one of my “to 100” workouts in the future.

If the weather is decent, going to get in a run with the Mrs. Otherwise, maybe another hill workout or something. We’re getting through this final week, then a deload while traveling, and then Building the Monolith again. Going to have to be smart with my TMs. Going to need to eat.

[T3hPwnisher]

Got in 6x3 with the Captains of Crush #2. Forearm held up. My run with the Mrs got switched to a walk, which is honestly probably the right call given how I’ve been mashing all my training together. Deads in the morning tomorrow.

[cyclonengineer]

How are you still standing with all this volume this last week?

[mr.v3lv3t]

The machinery that sits still are the ones that begin to seize up.

[T3hPwnisher]

Artist rendition

But aside from that: a LOT of eating. I’ve legit been eating every half hour at my desk today.

@mr.v3lv3t

The machinery that sits still are the ones that begin to seize up.

There’s actually a lot of truth to this. I HURT if I don’t move. It’s part of the reason I train first thing in the morning. I just gotta get things moving around and get the kinks out.

[ChongLordUno]

Loving the YT output as of late. Good to see you’re jacking it up man

[mr.v3lv3t]

Fully concur, I say while not having done any meaningful training in like a week, haha.

[T3hPwnisher]

@ChongLordUno much appreciated dude! Been a good cycle for conditioning.

@mr.v3lv3t Us tin men can occasionally be scarecrows too, haha.

---

@Chris_Colucci you and the folks at HQ rock!

[ChongLordUno]

How did you manage to get one of those man

Hit me up @Chris_Colucci

[cyclonengineer]

That’s an awesome shirt. T Nation and Biotest for the win.

[mr.v3lv3t]

Man, I had to re-read that like 3 times because I my mind was trying to see it in Spanish. This extended deload is doing weird things to my brain.

[T3hPwnisher]

@ChongLordUno They were carrying them in the Biotest store for a while. Hopefully they come back.

@cyclonengineer Absolutely! Excited to crush some training in it.

@mr.v3lv3t Hah! Proof of the healing of training.

---

Mrs and I got in a 2 mile walk this evening. Good for my recovery.

[Mod_Phoenix]

@T3hPwnisher

@ChongLordUno They were carrying them in the Biotest store for a while. Hopefully they come back.

You can grab one from the T Nation store!

Apparel

[T3hPwnisher]

BBB BEEFCAKE, Week 6, Workout 4 (final workout)

AM WORKOUT (0545 wake up via alarm, 0700 workout)

Texas Deadlift Bar touch and go deadlifts
5x135
5x225
5x315
3x415
3x475
2x525 (mechanical failure: clips fell off)
5x10x415 (2:00 rests, 20:54 total time)

Transition immediately to

Reverse hypers 180
1x45

SUPERSET (shrugs-pulls)

Axle shrugs against short average bands
1x55

Face pulls
1x100

Notes: Awesome end to the scramble. I’m confident in my ability to hit the triple at 525 had the clips not fallen off on the first rep. Instead, I got to pull the slowest most controlled rep of my life for the second one, which is all sorts of anabolic in and of itself. And then I absolutely murdered the 5x10 follow-up with the heaviest weight I’ve ever moved for 5x10 in my life. This run of BBB Beefcake has been a unique learning experience. I’m starting to see the “limitations” of 5/3/1 in that I’m absolutely more tuned up for reps than I am for maximal work, but I also see the genius in the system in how modular it is. 5s pro is too heavy? Do 3s. Or do minimal reps. Want to get in more volume? 10s pro.

Went with some greatest hits stuff after the fact. Plan to come back, hit the trap bar and a few other bits and pieces. Took the day off work to get ready for my trip.

I had steak and eggs this morning. In particular, leftover bison tri tip and an omelet. I’m honestly digging “the ritual” of eating steak and eggs for these big days. It’s funny the little things that matter.

[T3hPwnisher]

LUNCHTIME WORKOUT

Walked the dog 2 miles w/80lb vest, immediately came into the garage afterwards and hit an unbroken 110 reps of high handle trap bar pulls and then finished up the daily work with 50 chins, 50 dips, 50 pull aparts, 25 leg curls and 20 standing ab wheels. Week of conditioning and pump work ahead of me.

[T3hPwnisher]

How we pack for trips

[cyclonengineer]

That’s some dark chocolate on top.

[T3hPwnisher]

I have some 100%, but it’s in bar form and not as convenient compared to the little packed up dudes. It’s some of the “junk food” I include in a gaining phase. It’s one of the things I hate about gaining: ALL the f**king food. Losing fat is so stupidly simple.

[cyclonengineer]

@T3hPwnisher

Losing fat is so stupidly simple.

I wish more people under stood this. It takes less discipline to eat less and do minimal work (bare minimum to lose weight) than it does to train hard and consume a ton of quality foods.

[T3hPwnisher]

The biggest issue I find is people think it’s weight loss vs weight gain. No. That’s stupid. Weight gain is easy. It’s so easy that people do it ON ACCIDENT. Every year.

MUSCLE gain is hard as f**k. No one accidentally puts on muscle, unless they are some X-men mutant lacking the gene that produces myostatin (which I think is Bob Sapp). And putting on muscle is SO much harder than losing fat that, once you spend enough time dedicating yourself to putting on muscle, you’ll welcome your fat loss vacation, haha.