What variation are you running again?
1000% Awesome. Trying to balance cardio and lifting and still have time for the rest of life right now. Really enjoying it and might make it my go-to for when I need to remember to have fun training and focus on other parts of life.
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11/9/2020 - Cardio day
400m x 2 with full-ish recovery
Pushed a little harder throughout the full run, rather than let myself slow down as I got close to the end. Cardio is OK, but hamstrings hurt bad enough I’m shaking. Thinking I may have been neglecting them a bit.
11/10/2020 - Day 1
Up and moving, slept a little later than I wanted but slept well so I’m cool with it. Normal PWO routine.
Squat
45 x 5
155 x 5
190 x 5
225 x 3
260 x 5
295 x 5
335 x 5
Press
45 x 5
95 x 5
125 - 5 x 5
Assistance
SS w/squat
Ab wheel - 3 x 10
Hanging leg raises - 2 x 10
Chin Up (w/last set) 1 x 9
SS w/ press
Chin/Pull up - 1 x 6, 7 x 5
Wrist roll - hands over bar - 10 lbs floor to bar and back in each direction x 1
No SS
Wrist roll - hands over bar - 10 lbs floor to bar and back in each direction x 2
Push up - 1 x 30
Session felt good, was a little worried about squat with sore hamstrings but I actually felt more stable. I’m noticing positive physique changes already, which is a recurring pattern when I drop intensity after pushing strength for awhile. Arms and chest fill shirts out a little more and seem to be a little leaner. Gut still too big but shirts/pants don’t scream when I put them on.
6 Likes
11/11/2020 - Cardio Day
Up and moving with cold brew coffee, a cup of green tea, and some saltwater as my PWO.
400m run x 3 repeats with almost full recovery
These are getting easier cardio-wise, but fuuuuuuuck was that third one tough on my hamstrings. Feeling good.
3 Likes
11/12/2020 - Day 2
Up and moving, slept in a bit because I could and I needed it. Feeling pretty good today. Normal PWO routine. Noticed jumps feel really easy right now which is nice.
Deadlift
175 x 5
220 x 5
265 x 3
310 x 5
350 x 5
395 x 5
Bench
45 x 5
135 x 5
205 - 5 x 5
Assistance
SS w/deadlift
Ab wheel - 3 x 10
SS w/ each other
TRX Rows - 3 x 15
Dips - 3 x 10
I was really proud of the focus I had in this session. Zero distractions and I went through Agile 8, 2 x 5 jumps, and the full training session in a skosh over an hour. Deads felt great and so did ab work. Bench flew and my rest was short. Rows and dips were a bitch. Glad I’m focusing more on bodyweight assistance this cycle, though, because I’m still seeing positive physique changes and less body pain.
7 Likes
This is awesome to hear, my man!
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Thanks! Taking my foot off the gas pedal for a bit was probably the best decision I’ve made this year. Finally feeling healthy in both the mental and physical sense.
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Oh dang, sorry to hear that dude…
All good, I should fare a bit better than most because I’m taking care of myself more. Luckily most men in my family tend to get pretty old too, our bodies just run under higher pressure. haha
Also, they’re trialing Losartan and Lisinopril in gravely-ill COVID patients because they (ACE inhibitors and ARB blockers) block the same pathways COVID travels through to create the cytokine storm. So maybe there’s gonna be a fringe benefit to being on meds. I’m hoping my increase in cardio and reduction in caffeine/alcohol help get my BP under even more control, too. Currently run 125/80 on average on the lowest available dose of Losartan and would like a little buffer if possible.
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That’s a shitload of work in *just over an hour man
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I figured a skosh over was better terminology than an ass-hair over. haha
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11/13/2020 - Cardio Day
3 x 400m runs in 15 minutes
Last run was a bitch but I made it happen. Happy with the amount of time it took me, starting to get used to running again and my cardio is catching up.
3 Likes
11/14/2020 - Day 3
Up and moving. Slept in a bit and enjoyed myself. Normal PWO routine.
Squat
45 x 5
135 x 5
225 x 5
315 - 5 x 5
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 5
Assistance
SS w/squat
Wrist Rolls - 10 pounds floor to bar and back x 3
SS w/press
BB Curls - 70 lbs - 1 x 10
No SS
Good morning - 3 x 10
Band pull apart - 1 x 20
Chin up - 13, 7
Push up - 31
Felt good, squats got faster as I did more sets. Press was great, wrist rolls really added stability. Assistance felt good otherwise, was happy to hit 13 reps of chins at this weight (215).
5 Likes
11/15/2020 - Cardio Day
I tried really hard to talk myself out of this but integrity won out. 60 MPH gusts at 45 degrees so naturally it was shorts and t shirt weather.
400m x 3 with mostly full recovery.
I felt fast and enjoyed myself. Yikes.
3 Likes
11/16/2020 - Day 1 Week 3
Up and moving. Tired and sore. Normal PWO routine
Squat
45 x 5
175 x 5
210 x 5
245 x 3
280 x 5
315 x 5
350 x 5
Press
45 x 5
95 x 5
125 - 5 x 5
Assistance
SS w/ Squat
Ab wheel - 3 x 10
Chin ups - 5, 5, 5, 5, 10
SS w/ press
Wrist rolls - floor to bar and back each direction - 10 lbs - 3 times
No SS
Banded triceps pressdowns - 25
Extreme supinated DB curls - 12 lbs - 20
Just about everything I did today hurt. My elbows, knees, groin, and hips are angry. I think maybe 3 days a week of sprinting was a good way to get back into it quickly, but I should drop it down a touch. Will likely skip sprinting tomorrow for some walking and recovery circuits. Bar speed squatting was OK, press was still fast which was nice.
2 Likes
11/17/2020 - Active Recovery
Active recovery #4 from 5/3/1 Forever. I laughed at it when I read it but I’m not laughing now. It was a decent challenge and I feel much better.
Some band pull aparts and very light rowing for 10 minutes.
1 Like
11/18/2020 - Day 2
Up and moving. Active recovery yesterday has me feeling WAY better. Normal PWO routine.
Deadlift
195 x 5
240 x 5
285 x 3
330 x 5
375 x 5
420 x 5
Bench
45 x 5
135 x 5
205 - 5 x 5
Assistance
SS w/ deadlift
Hanging leg lifts - 3 x 10
SS w/ each other
TRX rows - 3 x 15
Dips - 2 x 15
Overall, great feeling workout. Deads were a bit uncoordinated but the top set of 5 was good and fast. Held my breath the whole time and my brace was better than normal. Assistance felt good, especially the row/dip superset.
4 Likes
11/20/2020 - Day 3
Up and moving. Felt like dogshit the last few days and was worried it was the 'VID. Feel fine today, so my guess is fatigue and anxiety. Shocker. Normal PWO routine.
Squat
45 x 5
135 x 5
225 x 5
315 - 5 x 5
Press
45 x 5
65 x 5
80 x 5
95 x 3
110 x 5
125 x 5
140 x 5
Assistance
SS w/ squat
Chin ups - 10, 5, 5
DB extreme supine curl w/grenade grips - 15 lbs - 3 x 10
SS w/ each other
Nordic ham curls - 3 x 10
Bodyweight triceps extension on belly-button-height bar - 3 x 10
Squat felt awkward and heavy today and my right knee feels tweaked. I’ll be switching to 80% for 5 x 5 work on squats moving forward instead of 85%. Press was really stable and strong. Taking from @Cyrrex mindset that the press is nowhere near as hard as we make it out to be. Assistance was good, feeling stronger on pulls/chins. Curls felt good and arms are pumped. NHC’s killed hammies, hoping they help stabilize my knee. Triceps and elbows feel healthy.
6 Likes
Right on, man, show it who’s boss!
1 Like