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Less is More

08.29

Slept 09:45 - 5:30

Broke 36 hour fast around 6:30 am

Snatching
24k x 14s x 05r

Clean-up row
2000m, avg hr 129 max 140

Buteyko M, lx14, ebh 60 max 121, 04:51 pm

--
Breakfast: 3 eggs & 2oz salmon fried in ___, ½ cup steel cut oats with Hunny and ___
Lunch: 5 chicken drumsticks, white rice w/ ___
Dinner: 8 ounces lamb + beef w/organs, pepperoni, cheese, turkey chomp stick, 1 apple

Water: 1.75 gal and I'm still not pissing clear.
 
08.30
Sleep 1 09:45 - 03:30
Sleep 2 06:00 - 08:00

Buteyko M
Lx14, ebh 60 max 165, 05:18 am
Lx14, ebh 60 max 120, 04:47 pm

Run/Walk
Run 01 Walk 04 x 06
14:35 min/mi avg Run Pace (18:13 min/mi total), 129 bpm max hr, 92.0 °F avg temp

--

Lunch: 5 chicken drummers, white rice w/ butta, ½ cup steel cut oats w/butta + Hunny
Dinner: 8 ounces ground meats lamb/beef/organ, 3 eggs & 2oz salmon fried in butta, 1 apple
 
08.31
Sleep 1 11:00 - 05:30
Sleep 2 06:45 - 08:00
Late sleep does not work nearly as well as the early sleep.

Buteyko M
Lx14, ebh 60 max 165, 06:16 am

Toe & Ankle Series, KPZ

Walk, 1:00:51, 18:55 min/mi, avg temp 95.0 °F, 102 bpm avg hr 134 max

--

Lunch: 5 chicken drummers, white rice w/ butta, ½ cup steel cut oats w/butta + Hunny
Dinner: 8 ounces ground baby sheeps
 
09.01
Sleep 1 11:00 - 04:30
- I was in bed at 9:45 cuz yawning lots, but sleep refused to come.
Sleep 2 06:00 - 07:30

Buteyko M
Lx14, ebh 60 max 165, 05:32 am
Lx14, ebh 60 max 121, 04:34 pm
Lx14, ebh 45 max 090, 08:44 pm

AM Run/Walk
Run 01 Walk 04 x 06
14:51 min/mi run pace, 18:13 min/mi overall,133 bpm hr max, 95.0 °F temp

PM Walk, 32:12

--

Breakfast: 1 cuppa coffee
- Last dose of caffeine was 464 days ago.
Lunch: 3 eggs & 2oz salmon fried in butta, ½ cup oats w/butta & Hunny
Dinner: 5 chicken drummers, white rice w/ butta
 
09.02
Sleep 10:00 - 04:00

Mobility
T&A, KPZ, arm bars

Buteyko M
Lx14, ebh 60 max 121, 03:30 pm

Walk
57:44
Very nice walk!

--

Breakfast: Covfefe
Lunch: 5 chicken drummers, whyte rice w/ butta
Dinner: Fancy ground meats, ½ cup steel cut oats w/ butta & Hunny
Snackaroo: Pepper-oh-nee, chease, olives
 
09.03

Sleep 10:00 - 06:30

Buteyko M
Lx14, ebh 60 max 165, 07:36 am
After sleeping so well, it was actually difficult to sit still long enough to do this session.
Lx14, ebh 60 max 121, 04:35 pm

Run/Walk
Run 01 Walk 04 x 06
14:30 min/mi run pace, 17:45 min/mi overall, 133 bpm hr max, 94.1 °F temp
According to the garmin app, Est. Sweat Loss: 3.1 cups

Walk, 27:00

--

Breakfast: 3 eggs & 2oz salmon fried in butta, ¼ cup steel cut oats w/butta & hunny
Lunch: 5 chicken drummers, white rice w/ butta
Dinna: Invited to a neighbor’s bbq last minute. Brisket, sausage, beans, mustard potato salad, beer. Soo yummy.
Snack: ½ cup steel cut oats w/butta & hunny (I had already put this on to cook before my neighbor invited me over, didn’t want to throw it out).
 
09.04
Sleep 10:30 - 06:00
Damned good sleep despite the beer.

Buteyko M
Lx14, ebh 60 max 120, 08:40 am

9:22 AM
Walk
1:05:02, 18:38 min/mi, 91.4 °F avg temp

--

Fasting.

Breakfast: Nope
Lunch: Nope
Dinner: Nope
 
09.05
Sleep 10:30 - 06:30
Only woke up once

Broke 34hr fast @ 7:30 AM
  • This was easier than last week. As usual it was uncomfortable until the 20-hour mark, then easy-peasy after that. I liked doing the hour-long walk in the morning. It seemed to make the fast easier (draining the excess glucose up front maybe?), though I HAD TO go down for an hour long nap in the afternoon.
Mobility Work: T&A, KPZ

--

Breakfast: 3 eggs & 2 oz salmon fried in butta, ¼ cup steel cut oats w/butta & Hunny, 2 cuppa coffee, ½ gallon water by 10:30 AM
Lunch: 5 chicken drummers, white rice w/ butta
Dinner: Pepperoni, cheese, olives, ½ cup steel cut oats w/butta & Hunny
 
09.06
Sleep 11:00 - 06:00

Buteyko M
Lx14, ebh 60 max 165, 06:55 am
Lx14, ebh 65 max 130, 05:45 pm

Run/Walk
Run 02 Walk 03 x 06
14:52 min/mi run pace, 18:11 min/mi avg pace, 106 bpm avg hr 136 max, 91.2 °F avg temp

Ahhh

--

Breakfast: Coffee
Lunch: 5 chicken drummers, white rice w/ butta, ½ cup steel cut oats w/butta & Hunny, coffee
Dinner: Pepperoni, cheese, olives, apple
 
09.07
Sleep 1 10:30 - 04:00
Buteyko M, lx14, ebh 65 max 165, 05:28 am
Sleep 2 06:00 - 07:30

I like this unusual split sleep schedule with a Buteyko in the middle. There's magic in that 06:00 AM - 08:00 AM sleep period.

Part 1 Training

Extensive Warm-up
T&A1 + 1/2 of KPZ

Q&D_015_2hs
2HS: 28k x 10r x 10s
Explosive Push-ups: 10r x 10s

Excellent session! Reps were fast. Mid back is still slightly tight on the left side, but I was able to mitigate a bit of it by setting up closer to the bell and focusing on getting hard into the hinge and really getting a good bit of powerfully tight torso lean.

--

Buteyko M, lx14, ebh 60 max 121, 04:46 pm

Part 2 Training

T&A1 (again, feels so nice)
Finish KPZ

Walk, 27:50

--
Breakfast: 2 cuppa coffee
Pre-training: BCAAs
Lunch: 5 chicken drummers, white rice w/ butta
Dinner: ½ cup steel cut oats w/butta & Hunny
 
The next TSC (Community Edition) is scheduled for Saturday, May 6, 2023. I'm going to set my sights on that for the time being and resume posting here.

High level summary of the last few weeks of training posted below. Will post more details ongoing.
Sat Dec 10 - Q&D_015, trap bar deadlifts, bb ohp, rowing​
Sun Dec 11 - walking & movement work​
Mon Dec 12 - walking & movement work​
Tue Dec 13 - walking & movement work​
Wed Dec 14 - Snatching​
Thu Dec 15 - walking & movement work​
Fri Dec 16 - walking & movement work​
Sat Dec 17 - Q&D_015, trap bar deadlifts, bb ohp, rowing​
Sun Dec 18 - movement work​
Mon Dec 19 - movement work​
Tue Dec 20 - Snatching​
Wed Dec 21 - movement work​
Thu Dec 22 - movement work​
Fri Dec 23 - movement work​
Sat Dec 24 - minimal movement work, very tired​
Sun Dec 25 - Q&D_015, trap bar deadlifts, bb ohp, rowing​
Mon Dec 26 - longer walk & movement work​
Tue Dec 27 - snatching​
 
Wed Dec 28
Sleep 6:42 hrs, score 73
HRV 39
Surprised the sleep score is this high. Sleep continually disturbed by the wind and the B-1’s playing with their afterburners a lot.

T&A1
Up/down dogs
Toe touches
Rib pulls
More toe touches
Outer glute stretch
Arm bars/crooked arm bars
Goblet squats
Single leg deadlifts
Backwards lunges
TGUs

Walk 33
Even more toe touches

I’d forgotten how good the shoulders feel after some light TGUs.
 
Fri Dec 30
Sleep 7:01 hrs, score 80
HRV 42

T&A1
2 rounds of push-ups, goblet squats, pull-ups, backwards lunges

Snatching
20k x 05r x 08s
28k x 05r x 04s
24k x 05r x 08s

Trap bar deadlifts 2s x 1r: 155, 205, 245
BB Ohp 2s x 3r: 45, 65, 85

Row 10:00

Goblet squats, up/down dogs, toe touches
 
Sat Dec 31
Sleep 8:27 hrs, score 88
HRV 41

T&A1
Up/down dogs
Toe touches
Rib pulls

Walk 49

More toe touches
Outer glute stretch
Arm bars/crooked arm bars
Goblet squats
Backwards lunges

The walk was glorious; windy but it was out of the south and the temps were low 70's. The sun was just gorgeous!

Going to settle in with a pizza and wine for a New Year's celebration meal. Happy New Years everyone, I wish you Wellness and Strength fror 2023.
 
Sun Jan 01 o_O
Sleep 7:47 hrs, score 79
HRV 35

T&A1
Up/down dogs
Toe touches
Rib pulls

Walk 40

More toe touches
Outer glute stretch
Arm bars/crooked arm bars
Goblet squats & backwards lunges

Ahhh
 
Mon Jan 02
Sleep 7:36 hrs, score 87
HRV 41

T&A1
2 rounds of push-ups, goblet squats, pull-ups, backwards lunges

Snatching E90OT90
20k x 05r x 08s
28k x 05r x 04s
24k x 05r x 08s

Goblet squats

02 Row Intervals (On 10:00/off 1:00)

Goblet squats, up/down dog, toe touches

I’m doing the goblet squats in the weight shifting/counter balance/feet together styles, just mixing it up randomly as I go. It has become much easier since I’ve been working on loosening up my calves via the toe touches. Internally it feels as if the toe touches break up the tightness in the calves and ankles, allowing me to get deep into the hips on the goblet squats - finally allowing me to start cleaning the mess up there. A couple of small things maybe, but I am quite pleased as to how much the main exercises have improved in terms of coordination and smoothness as a result.

I was not enthusiastic about training today, but this ended up being an excellent session.
 
Tue Jan 03
Sleep 6:58 hrs, score 75
HRV 40
Had to be up early for a meeting and forgot to go to bed early.

Spaced through the morning & afternoon:
T&A1
Up/down dogs
Toe touches
Rib pulls
More toe touches
Outer glute stretch
Arm bars/crooked arm bars
Goblet squats & backwards lunges

After work:
Walk 33
Toe touches
 
Wed Jan 04
Sleep 7:42 hrs, score 96
HRV 42

Spaced through the morning

T&A1
Up/down dogs
Toe touches
Rib pulls
More toe touches
Outer glute stretch
Arm bars/crooked arm bars
Backwards lunges
Goblet squats
Single leg deadlifts
TGUs
 
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