Training today
AM
PM
Got a small carb up in the evening. First time in a month or so.
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@bigpappafrance Always appreciate the support dude!
AM WORKOUT (0425 wake up via alarm)
CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE Week 5, Workout 1
40 minutes of overhead
SUPER SET (press-chin)
Axle continental and strict press away
5x156
3x161
4x161
Chins w/chains
3x6
GIANT SETS (press-chin/ab-pull)
Axle clean and strict press away
5x10x118
Axle clean each rep and strict press
5x5x118
Chins
5x9
Wheel of Pain
4x9
Band pull aparts
9x13
10% Corollary
Breathing Squats w/pullovers
15+5x280
25 Conan Curls
25 pushdowns
10 Tree of Woe shrugs
Notes:
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Gravity was turned on high this morning. Because my schedule was all screwy last week, I was training a bit harder on the weekends than I usually do, and between that and the wild swing in nutrition, I imagine I rolled into this morning not quite as fresh as usual. Those squats in particular snuck up on me. Iām experiencing that same Super Squats hip pain on my right side that I had last year, which I need to be mindful of, since it took a LONG time to heal from that, but part of me thinks when I get my nutrition back to animal fuels it might sort out.
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On the topic of the squats: I have an abundance of ways to succeed from here. Iām in the 5th week of the program, which is a good run so far, and the OG strategy was to only do the squats twice a week anyway, so thereās room to play. Iām thinking about dropping bar weight and adding chains, and going for reps beyond 20. I might also do the SSB but with hands on the bar vs the handles, as thatās pretty brutal. Thereās also a possibility of changing gears and going MMS, putting bodyweight on the bar and just going for max reps. Too many ways to win.
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Iām not able to get as much done in 40 minute as before, but I realize itās because Iām adding reps as I go to the assistance work, which is going to eat into the main work. Funny how it all balances out.
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Video is being screwy: will post it later.
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Something Iām needing to capture: I was really flat and lost a lot of definition when I was leaning really hard into the protein sparing modified fast, and since focusing on really upping the dietary fats Iāve noticed myself being far more defined and bulbous. Thereās a few things I feel to take from this. One is that I am most likely āfat adaptedā at this point, which could explain why this morningās performance was a little subpar when I had just had a higher carb meal leading up to it. The other is to ponder if the right call is to skip the protein sparing modified fasting (famines) OR if the famines prep me such that when I DO feast Iām able to really thrive. Iām inclined to believe the latter over the former. I feel like the sparse periods prep my body to really make solid use of these windows of high intake, but maybe itād be worthwhile sometime to see how far I could push a high fat nutrition phase.
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Making the remaining members of the human race look lazy as usual, Sir.
Carry on.
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@wiseman83 Thanks so much man! Canāt very well be a misanthrope if Iām not willing to set the example, haha.
Forgot to log that I got in a 50lb weighted vest walk after breakfast this morning. Got the video here
Made deer burgers tonight. I am going to eat like a king with all this venison.
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I have a bit of Ground Venice left here in the freezer. Might have to pull it out and finish it offā¦
Must get more.
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They know, haha.
I finally took part in my own successful hunt this weekend. While I didnāt get a deer of my own, I did earn some meat by doing most of the work dragging it for the better part of two miles back to the truck.
Super satisfying to have all the work pay off, even if someone else was the primary beneficiary. Luck just happened to break his way that day. It was also pretty cool to have him say getting the deer back wouldnāt have been possible without me, haha.
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@wiseman83 Itās definitely an anabolic protein source! So satiating too.
@mr.v3lv3t Definitely a solid way to earn some chow. I fulfilled a similar role with the group I was out with.
AM WORKOUT (0425 wake up via alarm)
CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE Week 5, Workout 2-āUnscrouplous Mercenary Among Waring Empiresā
40 minute workout
- EMOM, do a Viking thruster w/90lb loaded on axle
- Add a thruster each round
- Do Turkish get ups between rounds w/10kg bell
- When beat by the timer, re-start thrusters at 1
18 minutes of Dan Johnās ladder for prisoner squats and push ups (200 total)
BREAKFAST
Walk w/wolf (no vest, very windy and cold day, had to move fast)
Notes:
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The story: In the midst of the war between the Aesir and the Ottomans resides our Cimmerian, who owes loyalty only to the coin. But the constant shifting of alliances and unending battles gradually consume him.
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Really had to convince myself to get up and train this morning. Just feeling beat to hell. Despite the feasting, Iām still pushing beyond my limits. I settled on this workout because the get ups seemed like a way to challenge myself while keeping the load light. Iām digging the idea behind a workout where I just get up and down off the floor a bunch.
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The story is cute there: Viking thrusters for the Aesir, Turkish get ups for the Ottoman. I coulda brought in more cultures with some Russian vs American KB swings if I wanted to be goofy.
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Took a bit to find my groove on the get ups, but after enough time it was starting to click. My hip is still pretty pissed at me, which made the thrusters not super awesome.
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Was good to get in the bodyweight work afterwards. Itās honestly the most tonic/beneficial stuff I do for myself, specifically those squats. I have Tang Soo Do tonight as well, which will get me a little more.
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Weather was absolutely nuts today. Crazy high winds. My āwolfā is a 15lb pug, so I had to work to make sure she didnāt turn into a kite. I went without the vest so we could move quick, and after an hour of solid training this morning, it seemed like I had done enough.
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My rings are falling off my fingers. Iām losing a bunch of water and swelling. I keep forgetting what the āafterā is like on these carb-ups. Thereās really an element of hormesis at play here I think. Iām intentionally inducing inflammation when this happens, and then the body heals, rebounds and becomes stronger. This is that āharmony disruptionā piece Iāve spoke to earlier. And itās the same side of the coin with the protein sparing modified fasting vs high fat intake. And that seems like a spectrum on itās own. Pure protein-high fat-high carb. In the middle is the balance, and the extremes make it so the balance is harmonious. Far out man.
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Cossack squats 
Indian clubs would be an interesting addition too. A bit more āstrength mobilityā work.
Thought about those too. No Indian clubs in the gym to use though. I DO have a baseball bat that I used to swing on some mats at one point though.
Training this morning
Followed immediately with a 50lb weighted vest walk with the wolf
Post lunch workout
23x225+chains breathing squats with pullovers, then a 10 minute EMOM burpee chin/chain press, then 1 min of KB throws.
The squats are a great solution. I can really push hard with these while keeping the pain out of my hips. If I can keep the reps the same and add weight back up to 275, that will bode well.
Also got in a 3 mile walk post dinner. Been eating well, tomorrow I will feast, and old traditions will come through.
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Iām a little sad there wasnāt a camel punch involved in this one
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Not for lack of want! Haha. If I set it up in my basement I could have hit my BAS between rounds.
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Flex Comics definitely captured my Id here
Meanwhile, hereās how I guaranteed an anabolic Thanksgiving
301x135lb high handle trap bar lifts
Not my all time PR, but a new one for this bodyweight. And you can definitely see that the effort was real.
Maybe some walking or something later, but this was āenoughā
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Slept until about 0730, woke up and got in 50 prisoner squats and 50 push ups using Dan Johnās ladder
After a fantastic breakfast, did a burpee and alternating single arm KB clean and press w/20kg bell for 5 minutes followed by a 2 mile walk wearing a 50lb weighted vest with my wolf
Lived life, had a great lunch of about 7 burger patties and 2 slices of swiss cheese from Culverās working some fast food ordering wizardy, then did this workout when I got home.
CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE Week 5, Day 5: The Cimmerian Swears To Never Drink Again
Can we pause an appreciate that the youtube link ends with āHulkā?
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23x230+chains breathing squats w/pull overs, into 30 minutes of cleaning and pressing a 100lb keg over my head (118 reps managed during that time)
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And 20 standing Wheels of Pain
I feel the need to point out that I am RIDICULOUSLY sore from pulling 301 reps on the trap bar yesterday. Specifically in my traps (go figure). So holding that bar on my back was super fun, as was cleaning a f**king keg 118 times.
Chased it down with an amazing āmeat and eggsā dinner of a turkey thigh and 4 fried pasture raised eggs with some grassfed sour cream. Had a little more dark meat turkey after that.
I had two people comment today that I look bigger: one a random youtube commenter and one my Valkyrie. The latter is, of course, the most significant, but both speak positively to the impact of this training and eating. Been awesome validating this approach. It also means Iām finally outeating my training, which has taken some doing for sure.
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Slept until 0730, prisoner squats and push ups, walked the wolf with a 50lb vest, great meals, and this fantastic training session
CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE 150 rounds of the 1 armed Cimmerian Complex
Complex is as follows
Push up onto KB handles
Single arm clean and strict press
Single arm KB squat
w/20kg bell
25 conan curls
25 pushdowns
50 pull aparts
10 Wheels of Pain with a plank and hold for the final rep.
Also, my doe finished processing today and I brought home the meat. I got a freezer packed with Venison. Gonna be eating good for quite a while.
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Last day of the long holiday weekend. More awesome eating.
Training was GI Jane and Pukie Brewster WODs
GI Jane is 100 burpee chins, Pukie Brewster is 150 burpees
Got the 100 BCs in 12 minutes, 100 burpees in another 12, and finished in sub 30. Excellent use of time.
Carb up meal tonight with some spaghetti and homemade sourdough, then back on the program. Grappling tournament in a week: snuck up on me. How crazy.
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Absolute specimen!
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Thanks man! Itās funny: people tend to respond the most to my easiest workouts. That 301 reps of the trap bar was me taking my soul to the woodshed and there wasnāt a murmur, haha. But this was a good way to prime myself for the week.
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Might just be me, but Iād guess itās because no one else can relate to the super crazy stuff, I have no frame of reference for 301 reps and the fortitude required to get there, I have done 10 mins of Burpees and Burpee chins and your results are double mine, and you did them done back to back, how I feel after 10 mins gives a real good idea of just how far above my level and how hard youāre working, daily.
Might have to try the tbdl craziness to appreciate it one day.
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@alex_uk Definitely give it a go! You really learn a lot about yourself in those moments. And I appreciate you giving me some perspective there. Itās always interesting to me to see what is well received and what isnāt. With the blog especially, some of the posts I donāt even think are worth posting will get the biggest reviews, and some of the ones I think of as āmy masterpieceā get nothing, haha. Itās always a learning experience.
AM WORKOUT (0417 natural wake up, good night of sleep)
CHAOS IS THE PLAN: THE CIMMERIAN CHRONICLE Week 6, Workout 1
40 Minutes of Mainwork
SUPERSET (press-chin)
Log clean and strict press away
3x165
3x175
2x185
Chins w/chains
3x7
GIANT SET CIRCUIT (press-chin/abs-pull)
Log clean and strict press away
10x3x165
Chins
1x10
4x9
Standing Wheel of Pain
1x10
3x9
Band pull aparts
10x14
Neck harness
10% Corollary
Breathing Squats w/pullovers
20x235+chains
Poundstone curls
100xAxle
Lateral raise stripset
5x20
10x10
15x5
20x2.5
25xEmpty hands
25 pushdowns
BREAKFAST
Walk w/wolf while wearing 50lb vest
Notes:
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The log performance continues to improve. Was feeling very strong for it today, minus a headspin on the second rep of the first workset. I wasnāt moving super fast this workout, taking my time to get set as the weight continues to climb, but I was crushing the lifts. Iām going more Hepburn style with the assistance, adding a single rep total each workout vs per set, as Iām starting to reach a point where the assistance is taking more than it gives.
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The squats were absolutely in the right spot for effort. Thatās technically a 3 rep drop off from previous efforts, but previous efforts were set later in the day, with meals in me, and first thing in the workout. This was done AFTER 40 minutes of log work and it definitely showed. My right knee was getting a little tricky on me, and during my 30 minutes of keg pressing workout last week I felt it twinge a little, so I had to slow things down a touch and decided to rack at 20. As you can see from my bodyās response, it was the right call. And once again: I had a carb up meal last night and find it a little harder to push the next day. I feel like itās a sure sign Iāve become fat adapted rather than a sugar burner, and, in turn, when I donāt have enough fuel in me, it shows.
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Itās gotten cold. We had our first real snowfall yesterday, and it was 17 degrees when I was walking the wolf. I prefer the cold, but it does suck that I get less sun exposure now.
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In general, pleased with how this all went, especially this far into the program. Also, got to shoot a podcast yesterday with @ChongLordUno . We had a great chat, and once again I felt like I couldnāt cover nearly all the things I wanted to talk about. Excited to see it posted.
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Bought a rash guard for my grappling tournament on Sunday. It snuck up on me. Thinking about doing some steak and eggs the night before the fuel for it.
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