Still working around family time/spring break/in-laws, so getting in the training where I can, and this absolutely answered the mail in that regard. Sub 45 minutes is the goal, so sub 20 is pretty nutty, especially taking each rep off the floor for the supplemental work. Per protocol, got in squats and SLDLs between sets. Itās supposed to be a DB squat vs a goblet, but I feel like this meets intent just fine. 190 was challenging but not world ending. Pushing the pace was excellent.
Plan for press is to use the axle for the 5s week and take each rep from the floor, do this workout for the 3s, and for the 1s Iāll use a log for the main work and axle for the supplemental, and in that case clean once and press away.
Got my jumps and throws done in the morning. Fasted and just jumped around and slammed a slam ball. Little mini-conditioning workout that way too.
Hey Pwn, big fan from Aus here.
Just found this. Been following the blog and reddit for a while.
Wanted to say you finally helped me understand 531, been doing the lifting part on and off for 5 years but always skipped the cardio and played bodybuilder with assistance.
Have been making pwn inspired tweaks and seen big gains in conditioning and havent lost any strength, definitely inproved my work capacity.
Running a beefcake run inspired by you right now.
@Deadliftnstill Hey man, great to have you along. Glad to hear youāre finding the magic in conditioning. It really is a gamechanger. Hope beefcake treats you well!
Training Log: Entry 2709
Slept until about 0700, got out of bed around 0800, got in my fasted jumps and throws/micro conditioning workout, did a lot of manual labor stuff and squeeze in a PM workout of
āBow Your Head For Graceā
Once again, that is burpee chin into burpee into 136lb axle clean and press for 30 rounds. This was my first sub 10 minute time, so that was awesome.
Still relying a lot on shakes while family are in town. The meals Iām eating are keto/paleo as much as they can be. Biggest thing Iām running into is that, since Iām eating less food, Iām taking in less salt, and getting some headspins here and there. Iāve actually taken to adding salt to my Metabolic Drive shakes, which I think actually helps bring out some flavor too (the salt contrasting with the sweetness). Since I take Elitepro Minerals already, I canāt use a lot of electrolyte drinks, since they also double up on Zinc and Magnesium, but I got some Gatorade powder that should keep things simple enough.
Iām definitely seeing rapid leanness responding and can feel clothes fitting better. Itās awesome not walking around bloated all the time, and life is super streamlined. Iām experiencing some cramping and putting away a TON of fluids, but also have come down with a minor cold, which might be another x-factor.
Oh Father God let us bless this piedmontese steak and eggs dinner you have bestowed upon us. We thank you for this food you have provided us and we shall continue to grow with your power and wisdom.
Took video but the upload screwed up: will post it later. But per protocol, assistance was done between all sets of the main and supplemental work. I flew through this, resting only long enough to change plates or put on straps for the SLDLs. 286 was challenging enough for a topset, but 226 was not for the supplemental work, so I went with close grip and pause to up the difficulty a little. Slamming the assistance as fast as I could in between helped.
Digging the goblet squat for teaching me posture. Itās helping me regroove some motor patterns.
Ideally, Iāll use that extra time to get a run in on these upper body days. Still working around family visits and life. But I was pleased with how chasing after that assistance kept my heart rate up.
Going on a Metabolic Drive heavy day today, since Iām back to work and wonāt have family lunches to work around.
I canāt do it all the time, for obvious reasons, haha. Iām thinking itās going to be the next gym poster though, so the Yawgmoth demon turned out so clutch.
What a great stock signature that would be though.
"Hey if your lifts are stalling and youāre in a gaining phase, maybe try adding 2-3 peanut butter sandwiches to your diet and see how that changes things. Chaos is the plan."
"Can you get those reports done by EOD today? If we submit them before the weekend none of us will have to take call. Chaos is the plan."
"Congrats on your engagement! Itās been too long, looking forward to catching up at your wedding! Chaos is the plan."
First heavy deadlift session since I tore my tricep/lat about 3 months ago. I took it very cautious and slow, and used the axle to artificially constrain the load. Iāve got some video to upload later, but this was challenging but not insurmountable. I feel like Iām in a good spot, and can hopefully keep my health together long enough to build back to some solid deadlifting. Part of me is thinking about going 5x5/3/1 for deadlift day, just to groove heavy deadlifts back into my life, but weāll see.
Once again, ideally weād populate this day with a bit more conditioning, but itās a family week this week. Iāve got Tang Soo Do later and can most likely squeeze in some jumps/throws.
Rounding out my second work week on the Velocity Diet-esque approach. By Friday, Iām looking pretty flat, but thatās my own doing for keeping this so low carb. Iām looking to get some carbs in this weekend, as that seems to be a decent way forward.
Picked up Jamie Lewisā latest book on the Feast/Famine/Ferocity protocol. I think that might be in my future.
@tlgains Iāve done them when Iāve been traveling and had no KBs. Lots of other great dumbbell movements out there too. Check out the website āwodwellā and use dumbbells in the filter.
Wanted to get down a few more thoughts while I have some downtime
It feels good to feel good. I had no concept for just how beat to hell my body was during that second run of Super Squats, but I was definitely the stereotypical car pulling across the finish line with the wheels falling off. I could perform in the gym, but outside I was dragging. Now Iām noticing how easily I handle stairs, how fast I move during my daily conditioning, etc.
The āfamily man Velocity Dietā just keeps having positives. Just digging how much more of my life I have back, how much better my digestion is, how clothes fit better (to say nothing of being able to get my weight belt on without a fight), and the return to simplicity. Itās been a good re-establishment of a baseline and habit disupter. I can definitely see this becoming a regular feature in my life, and might just be my go-to protocol during periods of reduce training intensity.
I also dig how much gratitude this protocol has given me. Food smells better and tastes better when I get access to it. Itās no longer a vehicle, but also a small joy.
I wrote about this elsewhere, but this protocol is also great for a non-calorie counter like myself. I have my shakes, and I have my meal. If I feel Iām a bit too far ahead in terms of calories, I go with 2 scoop shakes vs 2.5s. For my meals, I can make them bigger or smaller as needed. Stupidly simple.
Iām taking in a LOT of fluids in the absence of food, which checks. Food has water in it, and when youāre eating less food, you need to take in more water to still get that hydration. Green tea is one of my preferred sources, as itās supposed to have some fat burning properties to it as well. Plus, its got a flavor.
āHunger gamesā. Try to see how long you can go while being hungry. Funny enough: after enough time, the body stops sending the signal. As if to say āGuess itās just not happeningā
Slept off an on until 0730, got in 2:30 fasted of alternating burpee broad jumps and sprawls onto a slam ball/slamming it on the return. Good āprimalā workout, and got in my jumps and throws.
Before my cheat meal, I ran this iteration of Monument to Non-existence to completely deplete whatever glycogen I had left
All with 135lbs. No set down for any lifts, which I think is awesome. First time doing zercher squats: they really torch the quads. I can see them working into this protocol sometime.
Cheat-ish meal was Orange Chicken, Honey Walnut Shrimp, broccoli, half my fried rice and some of my wifeās chow mein at Panda Express. Next 2 hours after that, felt like I got hit by a bomb. Definitely putting the Indigo-3g to the test with these meals, and I can tell how carb sensitive I am these days. My food relationship is fantastic though. I wasnāt binge eating, but was savoring each bite, enjoying it, and felt zero compulsion to eat all my rice simply because āit was thereā. I am thinking I may need to ease a bit more back into carbs though, and aim for less processed stuff if I have the chance on a weekend. I legit love sweet potatoes: wouldnāt mind just having some of those sometime.
Finished out with a daily work workout. Got in 50 chins, 50 dips, 100 pull aparts, 25 pushdowns, 25 band curls, and 20 standing ab wheels.
Front squats
5xBar
5x155
5x245
5x275
5x295 (re-rack between rep 4 and 5 due to bar slipping)
5x5x245
Weighted chins
5x10x25
Weighted dips
5x10x100
Band pull aparts
6x25
Time: Sub 36 minutes
20 standing ab wheels
25 pushdowns
25 band curls
Notes:
Yet again: itās Krypteia, so the dips and chins are done in between the sets of front squats, and the pull aparts were brought out before the topset of 295. Are front squats part of Krypteia? No: but Iām doing this as part of my āpost Super Squats recoveryā. I had a bar behind my back for so long that I need to undo that, and this should also gear me up for some heavy buffalo bar squatting next week. The pinched nerve in my back doesnāt seem to be getting any better: it healed to about 85% and is just hanging there, but it doesnāt interfere with my training. Driving and sitting at the dinner table is agonizing, but living and moving is good.
Very pleased with squat depth and strength here. Had no TM and just kinda winged it. Experienced a small slip on the topset, and my right hip still doesnāt care for fully locking out, but it was a good day of training, especially considering how āoffā life has been schedule/nutrition-wise.
The weekly carb-up continues to be the right protocol: filled back out and looking leaner compared to Friday. I like having squats to start the week with that as well. This week will allow for more consistent compliance as well: in-laws have departed and Iām working the full week so fewer ā3 meal daysā.
First of all, your shoulders look insane in that still preview shot on the video.
I assume you have reasons for not doing a front rack but have you tried using straps to hold onto in a pseudo front rack position? they were a good middle ground of stability and pain free lifting for me
Thanks for that man! Shoulders can never be big enough, haha.
I donāt do front rack because I canāt. Just donāt have the mobility for it, and the time/energy I would invest in achieving it is an opportunity cost.
Iāve done the strap thing before and never found it as stable as the cross arm. I figure cross arm was good enough for these dudes, so itās good enough for me
