Sunday Metal – King Pantera

King Diamond joining Pantera on stage at their ’92/’93 New Years bash to cover “Green Manalishi”

The recording is crappy, but still pretty damn cool.


Sunday Metal – Black Pantera Society

Black Label Society, joined on stage by Phil Anselmo & Rex Brown – covering Pantera’s “I’m Broken”, from Grand Prarie, Texas May 2014


Sunday Metal – Slayer, or maybe it’s Pantera

Slayer, with Phil Anselmo playing Pantera’s “Fucking Hostile” from July 2013 in Athens, Greece.


10 Years


I started this blog 10 years ago.

And it’s still more or less kickin’. I know I’ve been VERY short on writing lately. Couple reasons. First, Facebook made it harder to publicize, and that was a primary means of publication. Second, the day job has me on an assignment for almost a year now that’s been unrelenting – I just haven’t had time to write.

This doesn’t mean I won’t write again. I just need time in a day to do so.

Time will come back, eventually.

Sunday Metal – The Big 4

Metallica, with help from Slayer, Megadeth, Anthrax from the Big 4 show, covering Diamond Head’s “Am I Evil?”


Sunday Metal – Generation Axe

This is pretty cool. From the 2018 Generation Axe tour. Vai, Malmsteen, Wylde, Bettencourt doing Queen’s “Bohemian Rhapsody”


Sunday Metal – King Diamond

King Diamond with “Sleepless Nights”, recorded live at the Filmore November 2015.

I saw this tour in San Antonio (full performance of the “Abigail” album). Amazing show.


Sunday Metal – Myrkur

Mykur, covering King Diamond’s “Welcome Home”. An amazing rendition.


Sunday Metal – Bad Brains

Let’s start off the new year with some PMA (Positive Mental Attitude)

Bad Brains – “Attitude”

2018-12-31 training log

Today starts a new training block. It’s a number of things all coming together nicely.

First, I achieved some goals. Second, to achieve those goals took a bit of focus and beating up of my body. Part of that is repetative stress, so getting some different movements for a bit will be good for me. Part of it then is that I ate pretty well to support my efforts, but then also some life matters had me eating more than I should have — I’m still dealing with stress eating.

So, it’s evident in my videos that I’ve been growing a gut, and I’m not happy about it. In fact, I think back to when I dropped 66 lb and am not happy that I’ve almost gained it all back over the past couple years. I expected a little gain, but not this much. Sigh. It’s all my own fault of course. It makes me think towards longer-term goals: that right now I want to still hit a 400# squat – and in doing so, should likely hit other milestones like 225 press (I’m at 210 omw), 315 bench (I’m at 300 now), etc.. But once I hit those goals? I could keep going, but I think it’d be a more interesting challenge to me to try to get ripped. Don’t know yet, thinking about it.

But for now, I’m going to take the next 6-8 weeks or so and have a hypocaloric diet and see about dropping as much flab as I can – hopefully at least 10 lb. It’s a good time to do so as if I stayed on 5/3/1 I’d be resetting anyways. And I might as well use this opportunity to do some different movements to help me touch on some weak points and also just some different movements to give my body a break. Oh, and lighter weights too!

So here we are.

My general approach is influenced by methodologies so far. Keeping some sort of major/strength lift, but a variation: high-bar squats, incline bench press, front squat, barbell row. It’s kinda a push/pull/legs approach, but not pure because I will do a little work on other days. For example, I’m calling today “leg EMPHASIS” since it’s mostly about legs but there’s a little bit of push and pull. This is something from Renaissance Periodization, trying to get my volume over the course of the week vs. just 1 day a week. Each day emphasizes something, but gets a little bit of other things in there too. It seemed to work well for me in the past.

I’m also throwing in hypertrophy methodologies. One big one? Trying to follow a 3-1-1-1 tempo for everything apart from the main movement. I can tell already from today it’s going to make it tough.

Finally, I want some sort of conditioning work. Things like prowler pushes, yoke walks, farmer’s walks, sandbag carries, sled drags, whatever. Something to add some work, because my work capacity sucks – and it should help a bit with the fat burn.


Today was ok. Good start to things. Keeping it “light and easy” since it’s the first week. Simply doing it will be enough for my body right now, then over the coming weeks things will scale up. I will have to adjust weights a little bit, but overall today was dialed in ok.

That 3-1-1-1 tempo really changes things. Gotta drop the weight, but still it burns, it burns!

Oh… the Prowler.

I forgot how evil that thing was. 🙂

View this post on Instagram

Leg Emphasis 1. High-bar Squats (5,4,3,2,1,AMRAP,50%), leg press (quad emphasis, pyramid up), lying leg curls (350 method), seated DB press, incline DB curl, prowler push. . Starting a new training block. I have let my gut balloon up, and I need to pare it back. Going to spend the next 6-8 weeks working to drop about 10 lb. My lifting changes to a more hypertrophy-oriented style. It also just changes movements, which should help some of the repetitive stress injuries I have. . Using techniques like AMRAP, 50% sets, 350 method, 3-1-1-1 tempos on everything but the main movement, prefer DB to BB. Spreading volume throughout the week. . I also want to do some sort of strongman/conditioning each session. Yoke walk, farmers walk, prowler push, sandbag carry. Something. While I’ll program something, I’ll have to be flexible on this per gym conditions/equipment availability. . Today and this week is just about getting on the groove. Going to have to adjust my weights a bit, but it’s pretty good. And I haven’t pushed a Prowler in years. Oh hell, that hurt. . . . #gym #ignitefitnez #liftlocal #wendler531 #531 #liftrunbang #prowlerflu #fatloss

A post shared by John Daub (@hsoisauce) on

2019Q1 Mini-Cut; Leg Emphasis 1

  • High-bar Squat (5,4,3,2,1,AMRAP,50%)
    • bar x 10
    • 135 x 5
    • 185 x 4
    • 225 x 3
    • 275 x 2
    • 315 x 1
    • 225 x 10
    • 225 x 5
  • Leg Press (feet low and narrow, 3-1-1-1 tempo)
    • 180 x 10
    • 270 x 10
    • 360 x 10
  • Lying Leg Curls (350 Method, 3-1-1-1 tempo)
    • 35 x 20
    • 35 x 12
    • 35 x 9
  • Seated DB Press (3-1-1-1 tempo)
    • 30e x 10
    • 50e x 12
    • 50e x 8
    • 50e x 5
  • Incline DB Curl (3-1-1-1 tempo)
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • Conditioning
    • Prowler push
    • high handles
    • 90#
    • run to the end of the turf (about 30-35 yards), turn around, run back.
    • 1:30 rest
    • 3 times.