That's not really an insane farmers walk. DF is probably good for 250/hand in the near term.

Didn't saw have trouble with like 30lbs DBs or something?

I forgot I also did KB swings, 115x5x5 before deadlifting.

For farmer's walks the oxygen tanks I usually use for my 60 yard sets are about 150 lbs each.

The handles I used last night were around 25 lbs each, so 165 lbs in each hand total. Looking back it seems I've done these with 185 lbs total in each hand before, so I should've gone heavier. I'll try 205 total per hand next time for sets of 30 yards. 165 isn't really taxing for me from a grip perspective, but I am concerned about tearing a callous. Also the handle diameter is slightly larger than a normal bar, so when I hook grip it puts a ton of pressure on the thumbnail, which is pretty painful.

With a standard size handle with knurling and chalk I'm sure I could at least pick up 250 in each hand, dunno how walking with it would go.

IDK what to call the apparatus I used for shrugs. It's a 3 sided frame with handles (2 inch diameter) in a neutral grip position similar to a trap bar. It sits on metal feet/legs which are adjustable to raise and lower the starting position. I assume it is actually meant for loading up with plates and carrying for distance, but nobody uses it for that because the metal feet would probably tear up the indoor astroturf if it were dropped. The whole thing probably weighs 150 lbs so the shrugs were nothing more than figuring out if I want to implement heavier ones in the future.

That thing sounds like a rickshaw. If you can do weighted walks while standing inside it, that's what it is.

I could be way off but I think farmers bars are way easier than dumbbells.

I did 1 handed FW with 70 and normal ones with 75 in each. My main limiting factor was by far grip. My gym's dumbbells have relatively thick grips though imo.

Should we start calling trap bar deadlifts rickshaw DLs? Has some not ironing to it imo.

10-4 Vertical Push/Pull

33# Axle Push Press- 33x10x2, 123x3, 153x1, 173x1, 183x1, 193xf, 193x1, 183x1x2

5 Rounds:
12 Inch Log Press- +50x8
Weighted Chinups- +25x8
Rest- 90 seconds

3 Rounds:
Parallel Rope Pullups- BWx8
Z Press- 65x8
Rest- 60 seconds

Fat Bar Lat Pulldowns- 3x15
Seated DB Lateral Raises- 25sx8x2
Cable Preacher Curls- 2x10
Incline DB Curls- 2x10
Isolation Curls- 2x10
Grip Work

Ate a pepperoni pizza preworkout, felt turrible.

How much do you think you could DL? How about with a trap bar?

Max conventional DL is probably 455-475 belted. I never do trap bar so I can't even venture a guess.

10-5 Light Legs

KB Swings- 115x8x3
Speed Deadlifts (1.5 inch deficit)- 240x1x10 vs orange bands, 75 seconds rest
Safety Bar Squats- +90x8, +140x4, +160x2, +180x8, +190x8
Farmer's Walks- +190 each hand x 30 yards x 2
Rickshaw Shrugs- +50x10x3
Prowler- +180 x 60 yards x 2

30 minute break

24 mile bike ride.

Once again, speed deadlifts were pretty quick. +190 is about the max that I can walk with in each hand, though still not too hard for grip. Quads were cramping pretty hard by the end of the bike ride.

10-7 GPP

Hanging leg raises
Band Lateral raises
Ab wheel rollouts

Also I've been sticking to the leangains 20% surplus on training days and 20% deficit on off days recommendation for the last week or so. Basically shooting for:

220p, 60f, 370c on training days
220p, 90f, 55c on off days

So far so good. When I go to bed on training days I appear a solid 15% bf. That gradually tapers down as I carry less water until the morning of training days when I look back around 10%.

Kinda nice seeing the change on such a short timeline, I think it improves adherence.

Do you feel the surplus/deficit is helping for body composition or mainly for training purposes? Iirc saw is on record many times saying it shouldn't matter at all unless you feel training properly requires all those extra calories.

Also, I've given up my OHP lift day for a while. My neck/shoulders (which is never great) was getting tweaked a couple of times and my chiro (and Cha) both recommended I try not OHPing for a while.

Instead I'm doing a somewhat random assortment of accessory work with emphasis on chinups - any additional thoughts for me?

I don't think the surplus/deficit model has much impact in a vacuum. Sure it's nice training when you've been smashing food all day and it might make it a little easier to get quality work done after you've been in the gym for 90 minutes, but it's not that big a deal, especially compared to stimulants.

But the deficit days do greatly simplify the decision making process when it comes to "should I eat this right now?" A 1900 calorie allowance with 220 required grams of protein doesn't leave a lot of wiggle room or opportunities to slip up. Since changing jobs the biggest issue that I've had with diet compliance has been making a lot of small errors under the guise of "that's ok, I can still make it work within my macros" because we have ****ing jars of reese's pieces, peanut M&Ms, leftover pizza, and unlimited bags of chips in the office. So from that perspective, labeling all those foods as "you're clearly going to miss your targets for the day if you eat that" makes it easier for me to hit targets regularly.

And as I said before, seeing water retention and definition/vascularity cycle through a wide range every 3-4 days is pretty cool. And it gives me immediate feedback when I've been bad on a deficit day. "Hey, remember how good you looked 4 days ago right before your refeed? Well yesterday you ate 2 handfulls of M&Ms superset with 2 bags of Fritos and now you look like ****. Moron."

Ahhh, so the main reason is compliance? I was thinking (before reading your explanation) that surplus/deficit is harder for compliance than just keeping calories the same every day. But I see what you mean in terms of being really strict is sometimes easier than "kinda sorta strict, oops, I just ate that whole donut" type mentality. Your work situation sounds pretty abysmal in terms of not eating all of the calories. And pretty ideal for fatties who wanna fat.

Btw, pretty fish move to binge on Fritos imo. M&Ms though.

Probably 80% compliance. 10% in gym performance. 10% #magicmetabolicwindow.

Fritos are gross by themselves, but they're elite when superset with chocolate candy.

So this has been going on for a few months now -- what benefits, if any, have you seen from this style of training?

Hmmm, still skeptical but encouraging that by themselves you wouldn't be bingeing on them. If I have access to free fritos and chocolate I will definitely try this experiment.

Strongman stuff?

It's fun, my conditioning is relatively good, and I'm not injured. Also I'm not down that much in the big 3 lifts, maybe 40 lbs, due almost entirely to not doing any heavy squatting.

Just read the diet stuff -- interesting.

I haven't been logging very aggressively recently, but I should probably get back on the train instead of just ****ing around and just trying to hit calorie goals. You're pretty much just keeping fat relatively high on off days and carbs relatively high on workout days? I think I can manage that.

fritos are incredible, alone or otherwise. you guys are insane. i used to be able to house like 6 of those mini packs at a time from the funpack chip assortments.

Fritos are okay - especially one small variety funpack would be about the perfect amount of fritos, especially if you're out of the doritos and flavored ridged chips that are also part of the variety pack. But going multiple sets of fritos seems like a big leak when I assume other chips are readily available.

Unless drunk or quite drunk - then no rules apply imo and do w/e the F you want HodgeTwins style.

I'm not recommending that you use this nor commenting on its quality, but here's where my macros come from:

http://sareyko.net/leancalc/#/g=male...20/p=2.5/e=NaN

They're like 25% too salty and 25% too greasy for me. If I have more than like 4 servings I feel like garbage. But I can eat a whole bag of tostitos and feel great, no problem. I've had Fritos knockoffs that I preferred to the real thing because they are a little less greasy.

55c. jesus. my head hurts just thinking about it. You need ~100g just for daily function.

concur with mburke regarding fritos, though it's been a long long time since I've had them. They aren't as good as combos and thus when I splurge I splurge with combos.

Yea but needing 100g/day doesn't mean he needs 100g every day. He's not going to ever come close to ketosis or anything.