I was actually doing a ton of GHRs before: I just broke my old one. It’s been about a 2 month gap. Definitely a value added movement.
@dagill2 I dunno man: I’ve received feedback that such videos are mean and that I should be nicer 
Haha.
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Very nice squat set sir. Seeing you wobble to the floor at the end did make me chuckle a little. You really are the king of bad ideas.
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Reading JA’s deep water e-book atm, and this looks definitely like DW territory for pwn.
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I had a good audible laugh at you finding the floor with haste after racking the bar. That 50th rep had no business looking like you had a few more, key word there being looking, haha. Hell of an effort man.
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Looking forward to the podcast!
@simo74 Hell yeah dude! Never any shortage of them, haha.
@raven78 It was close for sure! I’m upset I stopped at 50. That book is an awesome read!
@mr.v3lv3t The floor come to me quick! Wish I could move that fast normally, haha. Much appreciated dude.
@whiplash1 Me too dude!
PM WORKOUT (1730)
2 mile 80lb weighted vest walk with the dog.
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BUILDING THE MONOLITH Week 1, Workout 4(5?)
AM WORKOUT (0305 natural wake up)
“LITVINOPES”
30 rounds in 50.5 minutes (FASTED)
POST WORKOUT SHAKE
Daily work
50 chins
50 dips
50 pull aparts
40 reverse hypers w/50lbs
25 pushdowns
16 GHRs
Neck harness
Neck curls
Notes: Litvinopes broke down the to following this morning. Run 60 paces to my 45lb KBs, do 5 front squats, run back to start where my prowler is loaded w/90lbs, low handle push it to the bells. That’s an odd round. For even rounds, hit the 5 KB front squats and high handle push the prowler back to start.
THIS is what I needed for my prowler work. The area I’m pushing on has a slight incline, which meant half the rounds were easier than before. By switching to low handles for the “easier” part, it matched the difficulty and then some. Low handle prowler pushes are such a whole new element of suck. Came close to catching prowler flu a few times. Really pleased with this.
Thinking that KB thrusters will be the next evolution of this.
This workout in general is “a near life experience” to quote Fight Club. @kdjohn , my fellow viking, will appreciate the moment in the workout when I’ve generated enough bodyheat that I can shed my top layer and go full “berserker” meaning “bare shirt” and let the cool fall/near winter air hit exposed flesh. Working on that brown fat, but also just being “there”. The prowler itself is so primal, and that moment even moreso.
Going to get in a run with the Mrs this evening.
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It’s the best moment of all.
I’m not quite bold enough to go running without a shirt yet, but I’m starting to consider it. Once I’m warmed up, even at close to -10C, I’m starting to get really warm. I already do it when lifting; once warm-ups are done, off comes the hoodie. After a few minutes, the toque, then the shirt shortly after. Pretty soon I’ll be lifting in my knickers.
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This isn’t the flame free thread, but I’ll freely admit I’ve done this before. Usually during one of my many “escape” workout, where I have 5 minutes before I’m obligated to be somewhere or do something, I don’t want to mess up my current clothes so I shuck them, knockout Grace or 300 KB swings or something, and get dressed again, haha. Much bettter in the winter vs the summer.
Fleshing out my post BtM training plan. Goal is to take a 6-7 week diet break, cut the volume down and ramp up the intensity so that I come into Deep Water strong and primed to grow. Be good to give my digestive track a break and my metabolism a little reset, because right now I’m full on blast furnace mode and it’s getting ridiculous.
4 days a week of lifting. Conditioning continues every day in some capacity.
Will have a press day, squat day, deadlift day, and another press day. First press day will be strict press focused, second will be push press/viper press focused.
Squat day is going to be Xeno squats, belt squat, and squat assistance. Deadlift day is going to be ROM progression deads with chains, high handle trap bar deads, and back work. Strict press day is going to be PR sets of 5/3/1, with me thinking I’ll PR set the topset, then a SSL set and then a FSL set, cleaning each set from the floor and pressing away. The push press day will have me using the same 5/3/1 percentages, cleaning first rep off the floor for the topset and then each rep off the floor for a FSL PR set (or viper if log)
I want to include behind the neck pressing and weighted dips into this, because I dig those movements and I don’t do them enough.
Poundstone curls and the DB lateral dropset with the crucifix hold will stay.
Conditioning will be winter weather dependent. Will prowler as much as I can, but otherwise I have no shortage of stuff I can do in one place.
If this works out, I’d be willing to call it a “program” that I built. It’s got enough “me” in it. However, it would be a block within a program and not incredibly modular, but still something I could come back to during my fat loss training.
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When my garage gym was attached to the house and I couldn’t be seen from the street, I did this more often than not.
This is still how I do most of my burpee workouts.
Onlyfans open for new subscribers soon.
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Finished the day with a 2 mile run/1 mile walk with the Mrs.
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BUILDING THE MONOLITH WEEK 1 Workout 6…or 7
AM WORKOUT (0340 Natural wakeup)
Tower of Babel w/225lb front squats
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
Time: 34:32
Transition immediately to Daily Work Circuit
5 rounds of
10 chins
4 standing ab wheels
10 dips
8 reverse hypers w/50lbs
In between each movement, do 2 KB clusters w/45lbs (so 2 clusters, 10 chins, 2 clusters, 4 ab wheels, 2 clusters, etc).
Didn’t time it, but it took about 25 minutes
Finished up with 50 pull aparts, 25 pushdowns, neck harness, neck curls and 15 GHRs
Notes: Legs were feeling absolutely shot, so the Tower helped them come back with some fresh blood. Definitely wasn’t moving fast on it today, but it was brutal enough to achieve the training effect I needed, and that daily work circuit got nasty. I’ve got my KB clean form better dialed in after watching a Dan John video on it.
Realized next week is Thanksgiving, which is when I planned on hitting my trap bar deathset, so that’s cool. I can slot that in as a conditioning workout.
Fleshing out the future training plan more, thinking of getting the BtN presses on my push press day and dips on strict press day. For squat and dead day, I’m thinking of giant set based assistance work, and bringing the SSB back into the picture there. I’ve got too many effective movements to pick from.
Need to add something to my already elaborate breakfast: I’m getting hungry. Perhaps some shrimp or nuts.
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Same… and I’m at LA Fitness
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simples: add ANOTHER breakfast… you know you want to!
Makes sense.
blinks in confusion
@raven78 I have too many as it is, haha. I’m eating like 6 meals before 0730 at this point: I need to add stuff to them.
@heretolog I am afraid I don’t understand the confusion.
PM WORKOUT (1730)
High handle trap bar lifts 135lbs
1x130 (unbroken)
Notes: This was pretty awesome. Very intense lactic acid build up. Makes me feel like things will bode well for the deathset.
Got Tang Soo Do tonight.
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I’m disappointed you didn’t bust out 5 more to make the reps max the weight.
Forever shamed.
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It’s a 10 rep progression each week. And then next week it will be something like a 220 rep progression. Gotta stick with the plan.
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Hey! You can’t do that, that’s too many reps. You’re supposed to train 5-8 reps WAAAH WAAAH
(In all seriousness you’re a monster dude)
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Do you ever lose count doing such high rep sets?