14 minute ice bath using the swim Hof breathing method and jamming doom metal.
About walk with the little family to a local downtown brewery (4 miles round trip)
Later on the menu is some mobility work and a date with the massage gun.
WEEK WRAP UP
I’ve got to say, this has probably been one of the most enjoyable weeks of training I’ve had in a while. I love training, want to be strong, look good, be in shape and have a lot of flexibility in regard to how I train, and this fit the bill well.
I also like how the set-up has my two hardest days spaced far apart (legs & full). It’s easy to start the week right knowing you get to go bro and hit chest, then back and by the time Legs come around you’re already back in the routine, and then demand tapers down toward the end of the week, cumulating in somewhat of a play day on Saturday. And who doesn’t like chilling on sundays lol.
All that being said, right knee has really been giving me some grief, and I imagine the high rep squats are the culprit.
Haha. I’m pretty proud of that new stretchmark - my back May be my one redeeming feature. I feel like carries and loading have done the most for me, really.
—
Wednesday - Legs
AM
SSB squats / x walks / band leg curls
65/bar x 5
154 x 2
198 x 2
246 x 1
289 x 1
335 x 0 80kg x 50
Thursday- Shoulders
High volume throughout the day of:
Giant set 1 (outside)
25lb bells
10 strict clean & press
10 presses
10 cheat lateral raises
10 rear felt flys
Giant set 2 (inside)
Increasing tension band pull aparts (grab wide for ten, move the hands in a little for another 10… up to 50 total)
one arm kb lateral swings, 35lb Bell
one arm kb clean and press
FridayMyday - arms
Buffet of:
DB curls
DB squeeze “skull crushers” (the only SC that doesn’t make my elbows bleed - sort of a neutral, very close grip BTN press)
triceps emphasis dips
curl/lever hybrids
band stuff
NOTES
feeling fresh still minus the leg soreness. Tomorrow is either going to be sled work or more stone work.
I’m neglecting abs and conditioning, so I’ll need to bring that back into rotation. I am in excellent condition right now, but complacency is a bitch that’s going to creep up and bite me like a rattler in a sand dune.
NOTES
On hour 35 of my fast. Definitely felt the tank a little more empty this morning.
I guess it’s been a long time since I’ve done arm-over-arm with a shipping rope. My hands are shredded right now, and covered in blisters/weakness bubbles, but my lats have a pretty nice pump going on.
Haha. I had a little too much sauce and junk food this weekend and have been planning on doing this long fast about once per quarter, so I felt like this was the right time. I’m shooting for about 60 hours, Which should make leg day a pretty crappy experience tomorrow.
SSB (EliteFTS SS Yoke) squats
65 x 3
155 x 3
190 x 3
215 x 3
245 x 3
205 x 5
230 x 3
255 x 8 (est fatigued max of 322)
175 x 5
205 x 5
230 x 10
NOTES
Broke my fast at 0600 at 58 hours, and trained at 0700. I decided to try out Spinal Tap with a conservative training max of 270.
Last night some crazy symptoms began popping up: insomnia, hyperactivity, gut distress and very strange vivid dreams. I did my best to remedy with melatonin (sleep) and psyllium husk + salt and potassium, but what my body really wanted was food. I weighed in at a whopping 175.5lbs before bed, down from 180.
I’m actually pretty pleased that my fatigued max is within the ballpark of my non-fatigued max for the SSB! Going to work in assistance throughout the day like I always do (I just don’t log it).
Ooh, I was riding the struggle bus last night for sure. I’d say about a gallon of water a day, but I also drank quite a bit of black coffee, tea and toward the end there pickle juice, olive juice, picked jalapeño juice - my body was just screaming for sodium.
I also took my daily vitamin regimen which includes Alpha Male, creatine, magnesium, ashwaganda and 5-HTP.
Treated myself to a Whataburger breakfast burger meal before the gym this morning as a celebration: