That was epic! Looked smooth.
1 Like
That’s an awesome pr garage! Keep it up!
1 Like
Thanks guys! Feels good to end the year on a high note 
3 Likes
12/24/2021 - 5/3/1 Anchor W3 D4
Agile 8
4 x 5 plyo push ups
Press
45 x 5
70 x 5
85 x 5
100 x 3
115 x 5
130 x 3
145 x 7 - PR
160 x 1
175 x 1
Assistance
SS w/press - Chin/pull ups - 10 x 5
Dips - 2 x 25
Superset
DB slow curls - 12 lbs - 2 x 25
Jumping lunges - 50
5 Likes
Merry Christmas Garage
1 Like
Merry Christmas dude! Hope you and your family have a great one
1 Like
12/26/2021 - Run, you lazy bastard!
3 mile run, 30 minutes, ran the first 2-1/4 miles and then walked most of the rest. Learning that in cold weather I need to hit my inhaler first.
Sandbag work tomorrow
4 Likes
Looks like you could have grinded out a second rep
1 Like
Ideally, yes, but I can never keep any kinda respectable form with heavy weights after the first rep. Something I’m working on currently 
1 Like
12/30/2021 - Off Week Sandbag
150 pound sandbag ground-to-overhead - 10 reps
200 pound sandbag over shoulder - 5 reps/side
200 pound sandbag carries (150 feet) - 2
Total time: 35:35
This was really fun and it was nice to put some force into something while trying to breathe
4 Likes
Decided it’s time to Coffinworm again. I did a lot over the last 12 weeks to build some muscle and grease the groove and I’d like to take advantage of it.
5 Likes
1/3/2021 - Coffinworm L1 W1 D1
Agile 8
2 x 5 box jumps
Squat
45 x 5
165 x 5
205 x 5
245 x 3
285 x 5
325 x 5
365 x 5
325 x 5
365 x 3
405 x 1
Bench
185 - 5 x 5
Assistance
Hanging side leg lifts - 1 x 30
DB “plate” raise - 25 lbs - 1 x 25
BB curl - 45 lbs - 1 x 25
Best first session of a new cycle I’ve had. I didn’t feel superhuman, but my body felt good and my coordination was somewhere between OK and decent. Told myself I’m not gonna push the top set too much this week, just gonna focus on bracing myself into oblivion and making the single the most perfect, forceful, beautiful single I can do. Mission accomplished with 405 today. Assistance was good, gonna keep the reps high to keep the joints lubed.
Overall plan for this cycle is to get as strong as I humanly can. Will keep carbs just high enough to not feel shitty and will try to get 2 conditioning sessions each week - 1 run and 1 sandbag day. Could swap some stuff out here and there but that’s the plan.
5 Likes
1/4/2022 - Coffinworm L1 W1 D2
Agile 8
2 x 5 plyo push ups
Press
45 x 5
65 x 5
80 x 5
95 x 3
110 x 5
130 x 5
145 x 5
130 x 5
145 x 5
160 x 2 - PR
Deadlift
320 - 5 x 5
Assistance
Superset w/press - Chin/pull ups - 10 x 5
Hanging leg lifts - 1 x 25
TRX triceps extensions - 1 x 25
Good feeling session today, got the whole thing done (including Agile 8/explosive work) in an hour. Press is feeling really good, that’s the most volume I’ve handled at 145 and the highest weight I’ve ever done for more than 1 rep. Deadlift was great, rest was short and I kept myself engaged and motivated. Assistance was good as usual. Shoulders and elbows are very tender, gonna do some band pull aparts and some stretches today and tomorrow to see if it helps.
4 Likes
1/6/2022 - 5/3/1 Coffinworm L1 W1 D3
Agile 8
2 x 5 plyo push ups
Bench
45 x 5
110 x 5
135 x 5
160 x 3
185 x 5
210 x 5
240 x 5
210 x 5
240 x 3
265 x 2
Squat
45 x 5
225 x j5
285 - 5 x 5
Assistance
TRX rows - 20, 12, 8
Hanging leg lifts - 15
Banded chops - 25 reps per side
DB lateral raises - 12 lbs - 1 x 25
Not as great today, I’m super tired and super stressed from work and that ate into my energy a lot. Lack of sleep thanks to stress isn’t helping either. But I got the work done and didn’t bitch too hard in the process.
4 Likes
1/7/2021 - 5/3/1 Coffinworm L1 W1 D4
Agile 8
2 x 5 box jumps
Deadlift
225 - 2 x 5
275 - 5
320 - 5
365 - 5
410 - 5
365 - 5
410 - 3
455 - 2
Press
110 - 5 x 5 - 15 deep breaths between sets
Assistance
BB upright row - 55 lbs - 1 x 25
Hanging leg lifts - 1 x 25
Push ups - 1 x 25 w/slow negative
Good session, some of the smoothest deadlifts I’ve ever done. Very fast, all hook grip (ouch). Press felt really good and so did assistance. Gonna try and get some cardio in either today or tomorrow (or both).
4 Likes
ouch. I usually just hook grip the top two or 3 sets
1 Like
Trying to build up my calluses because they’ve gotten weak. I use straps for all + sets so I can work my body more than my grip/pain tolerance. The joker set at the end of this cycle has me trying a pretty big jump on DL and I wanna make sure I don’t drop it or rip anything open
1 Like
1/10/2022 - Coffinworm L1 W2 D1
Had an issue with sushi/alcohol this weekend. Had a drink with a sushi dinner (cocktail instead of beer, which is different from my normal choice), then came home and had 3 more drinks over 5 hours. Never was drunk, but got horrendously spinny, like violent spins, and puked for awhile, then felt shitty all Saturday and Sunday, still just OK today. I’ve had one other weird interaction like that with sushi so I’m gonna go ahead and not do that again. Either way, good reason for me to lay off booze for awhile.
Agile 8
2 x 5 box jumps
Squat
45 x 5
165 x 5
205 x 5
245 x 3
285 x 5
325 x 5
365 x 5
325 x 5
365 x 3
405 x 3
Bench
135 x 5
185 - 5 x 5 with 15 deep breaths between sets
Assistance
Hanging leg lifts - 20, 15, 15
Superset
BB curls - 55 lbs - 10, 10, 10
DB lateral raise - 12 lbs - 1 x 25
I felt like hot feckin’ gerbage the whole time, weight felt heavy, and I was tired. But I tied a lifetime PR I think? Close, anyways. I was supposed to pick up heavy stuff, I picked up heavy stuff, and did it in reasonable time. Can’t ask for much more.
4 Likes
Apparently it’s chin/pull ups that cause my elbow and shoulder pain. About halfway through my session today and may have to skip deadlift 5 x 5 work because my elbows feel like they’re gonna explode.
1/11/2022 - Coffinworm L1 W2 D2
Agile 8
2 x 5 plyo pushups
Press
45 x 5
65 x 5
80 x 5
95 x 3
110 x 5
130 x 5
145 x 5
130 x 5
145 x 3
160 x 3 - lifetime PR
Deadlift
320 - 5 x 5
Assistance
SS w/ press - chin/pull ups - 5 x 5 - holy fuck do my elbows hurt
Dead bugs - 3 second hold - 25 reps/side
TRX triceps extensions - 1 x 25
Decent session today outside of the pain in my elbows. Almost starts in my front delts, travels down the outside of my arm into the top side of my forearms (brachialis?). Felt like they wanted to separate. But got the work done in a reasonable amount of time.
5 Likes