9/3
C1W2D1
3x8 pullups
Dips +10x12,10,10, +0x17
Deadlift 145x5,165x5,190x12,165x15
Belt squat +30x24,20,18
BB curl 45x24,18
I did not perform well on deadlifts today but am glad I did a decent amount of assistance.
Edit: Also went for a two-mile run and finished in 15:13.
9/5
C1W2D2
50 pullups
50 hanging leg raise things
Press 45x3 52.5x3 57.5x12 45x18
50 lateral/front raises
60 BPA
9/6
Two-mile run 14:28 (great time for me!)
1x AMRAP situps: 66
9/7
C1W2D3
Jumps
SSB squat 90x3, 105x3, 115x14, 90x22
50 pushups
3x4 standing ab wheel
BB curl 45x22,20
21-minute run to work – this was not part of the plan, but the last 36 hours were hectic, and I had to rush over there for an experimental time point. Made it just in time. Then I ran for a few more minutes on my way back home.
I am getting not only my second COVID booster but also a flu shot later this afternoon, so it should be interesting to see how I feel tomorrow. The last booster did not treat me so kindly.
do you really need this, covid isnt that dangerous anymore and there is a risk associated with each shot
Although I am not an immunologist, performing biological research is my job. I personally felt that the advantages outweighed the potential disadvantages in my situation.
just shy of r/dontyouknowwhoiam 
Haha, I didn’t know that subreddit existed, so thanks!
9/10
C1W3D1
Pullups +10x4x4, +0x20 total
Push press from the floor 55x3, 65x3, 72.5x9, 65x3x8
30 pushups
BB curl 45x20
+25x60s plank
12-minute 80# sandbag carry
70 BPA
9/12
C1W3D2
Jumps
Deadlift 155x3, 175x3, 200x10, 175x14
70 pushups
T-bar row +60x14, +50x11,14
2x+25x60s weighted plank
50 BPA
Also ran for 20 minutes to work and for a few more minutes on the way back.
9/14
AM
C1W3D3
40 pullups
Press from the floor 47.5x5, 55x3, 60x8, 47.5x15,12
15 standing ab wheel
70 BPA
Lateral raises
PM
Five hill sprints + 1200m cooldown
Are you on a particular 531 template or the original?
Sort of like OG. I am doing PR sets, a backoff set or two, and then the push, pull, and single leg/core assistance. Only lifting three days per week right now but still one barbell lift per day.
9/16
Three-mile run 23:23
BPA
9/17
C1W4D1
45 pullups – 11 on my first set!
Dips 15,12,12,10
50 BPA
SSB squat 100x5, 110x3, 125x11, 100x16
Belt squat +40x13, +30x17, +20x20
I slept for over nine hours last night. Wonderful. Couldn’t quite eek out a 12th rep on pullups, which I think would have been a PR. But I am slowly losing weight, so maybe in a few weeks.
9/18
20-minute run
Felt like more of a trudge; my legs ache from live music this weekend. Always worth it though.
9/19
C1W4D2
3x8 pullups
Push press from the floor 60x5, 70x3, 75x5, 60x15
60 BPA
Weighted plank +25x2x60s
I didn’t feel like getting out of bed this morning, which showed during this session. Later next week I’m going out of town for a bit, so I will use that as part of a deload.
Edit: Also schlepped what was probably my heaviest grocery haul in a Long Time, which I am counting as conditioning because every step made me want to stop and call a Lyft. My inner cheapskate is glad I didn’t.
9/20
4x400m: 1:26, 1:26, 1:32, 1:25
I guess @unicornsandrainbows are the same person today. This sucked a lot.
Tuesdays are for speedwork! Get it out of the way early in the week.
For being the same person, you sure run faster.
And you sure lift heavier weights. 