Oh I’m a dumbass. I apologize dude.
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Hey, better we sort this out now before the program starts. No need to apologize: if I didn’t want to help, I wouldn’t 
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“If it’s difficult for you to maintain the correct position while squatting flat-footed at first, try putting a board or a barbell plate under your heels—but be sure that what- ever you use is secure, and try to squat flat-footed as soon as you become flexible enough to maintain your balance. For our purposes, the flat-footed squat is preferred because it puts a heavier load on the largest muscles.”
I thought I had to squat barefoot/with flat sole shoes because of this. A barbell plate under the heels is similar to squatting with weightlifting shoes. But then again a board or plate is not a shoe and flat footed means what you mentioned to me about the whole foot having contact with the ground. I’m glad I can use my weightlifting shoes.
That paragraph is talking about someone so lacking in mobility that their heels raise off the ground when they squat, so they place a board under their heels to achieve a flat footed squat
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Nothing fancy just a simple meal, made organic grass-fed beef burgers. Haven’t had burgers in a long time. Used to buy 1/4 pounders from Walmart and cook those but they taste like crap.
The list of meals I want to make is endless. One meal I really want to make is pot roast/chuck roast, whatever it’s called. I just see pictures of that online and the first word that comes to my head is, dinner.
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@SvenG Dude I could totally learn how to make meatballs! (Man I’m so tired of chili).
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Do you have a slow cooker?
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If you’ve got access to an oven with a broiler, it’s super easy. Meat, eggs and breadcrumbs to bind, garlic and parsley for seasoning. Maybe some pepper, too. Broil for a few minutes, rotate, broil again to doneness. Cool and eat.
(I can get the actual recipe from Mrs. SvenG if you’re interested. She whipped those up today—all I had to do was eat!)
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Unfortunately I do not Coach Pwn sir.
My college apartment oven does not have the broil function but I’d like the recipe. Maybe I can make them on the stove.
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Please don’t call me coach.
Look for one. They are worth it. Cheap too.
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Here you go:
It comes from an “Italian Wedding Soup With Turkey Meatballs” recipe from the NY Times, of all places! The parts relevant to the meatballs are highlighted.
Apparently there’s Parmesan cheese in them, too, which I didn’t realize. Just makes it that much better, haha!
She usually doubles the recipe and uses 1 lb of ground beef—so 1 lb of ground turkey and 1 lb of ground beef, 2x of everything else.
Instead of the broiler, you could probably fry them up on the stove top or maybe bake them in the oven, too. Just be sure to turn them so they cook up evenly.
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Thank you very much @SvenG , the more variety I have in the meals, the more sane I will be.
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Hey Pwn I’d like to hear your reasons for why they’re worth it. I know someone could get stronger by training hard and eating right/a lot. Is there something I would be missing by not having a coach? I don’t doubt you at all cause I’ve seen powerlifting/strongman monsters on Instagram that have coaches. I am genuinely intrigued on why you stated that.
I was saying to look for a slow cooker dude, haha. They are like $20.
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Oh
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5/3/1 PR Sets and Widowmakers
Squat
275 lbs x 5
310 lbs x 5
345 lbs x 11 (Pretty Cool!)
Squat Widowmaker
275 lbs x 20
Incline Bench
125 lbs x 5
140 lbs x 5
155 lbs x 10 (Great Progress!)
Incline Bench Widowmaker
125 lbs x 20
Squat - 235 lbs - 100 reps
Incline Bench - 130 lbs - 50 reps
Barbell Curls - 95 lbs - 50 reps
Hard Conditioning
20 Rounds (1:00 minute rounds) of
5 Burpees
5 Kettlebell Swings (73 lb dumbbell)
AMRAP Log Clean and Press (Put 25s on each side and then after the 8th round I added a pair of 10s on top of the 25s)
I have absolutely no idea how much this log weighs.
Solid training session, I have got to beat all those PR sets on Friday. Got to use the log today, technique was definitely a combination of muscling it up and doing it right, that’s fine with me.
I felt super low on energy after doing the Squat Widowmaker. It felt as if I was lacking electrolytes or something. I did the rest of the session a little slower than usual and eventually felt 100% but it is a bit concerning. This is like the first time that’s ever happened.
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That is a Rogue 10" log.
I recognize it by the thick handles set wide apart. It’s honestly one of the worst designed mass produced logs BECAUSE of those thick handles set apart so wide but, in turn, if you get good with THAT log, you’ll be good with just about anything.
Compare to the 12"
12" is what men tend to compete with in strongman, but I have used 10" logs in comp before. And, if nothing else: it’s a log. They’re awesome.
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Today is a good day
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5/3/1 PR Sets and Widowmakers
Deadlift
310 lbs x 5
355 lbs x 5
395 lbs x 10
Deadlift Widowmaker
310 lbs x 20
Strict Press
115 lbs x 5
130 lbs x 5
145 lbs x 8
Strict Press Widowmaker
115 lbs x 20
Deadlift - 265 lbs - 50 reps
Strict Press - 110 lbs - 50 reps
Pull-ups - Bodyweight - 5 sets AMRAP
Hard Conditioning
20 Rounds (1:00 minute rounds) of
5 Burpees
5 Kettlebell Swings (73 lb dumbbell)
AMRAP Muscle Clean and Press (115 lbs)
Easy Conditioning
Stairmaster - 10 minutes
No carbs, eating proteins and fats and I get what I deserve! The last training day of this template is Friday. Will start doing GOMAD on the weekend.
Besides that deadlift being a lifetime PR, the base of strength I developed so far is insane, and I’ll only keep getting bigger and stronger.
Also the log was stuck in the bar holder again so I didn’t get to use it.
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