400s… love to hate them.
I find that I’m absolutely terrible at them unless I do them weekly. Plus, they remove my “I have no time” excuse for not doing cardio and make me face reality. Not fun now but will be glad in the long term.
1 Like
4/26/2022 - OG 5/3/1 L2 W2 D2
Agile 8
2 x 5 plyo push ups - unburied my box for box jumps so will resume those on lower body days
Bench
45 x 5
115 x 5
140 x 5
165 x 3
190 x 3
215 x 3
245 x 8
Assistance
TRX rows - 5 x 20
Dips - 2 x 25
Bodyweight lunges - 1 x 200
Felt good, minimized the tomfuckery with my bench (zero bounce, zero ass lift). Assistance was good, upper back was sore from squatting and legs were worn out from squatting and sprinting. Upper back soreness after squatting means I did it right.
4 Likes
4/28/2022 - OG 5/3/1 L2 W2 D3
Agile 8
2 x 5 box jumps
Deadlift - semi-sumo
225 x 5
235 x 5
280 x 3
325 x 3
370 x 3
420 x 7
Assistance
Ab wheel - 2 x 25
DB bench - 45 lbs - 4 x 25
BB upright row - 45 lbs - 40, 30, 30
Cardio
M100 - fuck you Mike Chang
Felt decent today, IT bands and piriformis have been pissed with the running but need to do it. Full workout in an hour counting the cardio at the end, pretty happy about it.
4 Likes
4/29/2022 - OG 5/3/1 L2 W2 D4
Agile 8
2 x 5 plyo push ups w/ 5 chin ups between
Press
45 x 5
70 x 5
85 x 5
100 x 3
115 x 3
130 x 3
150 x 6
Assistance
Chin/pull ups - 50 total
DB “plate” raise - 25 lbs - 2 x 25
DB single leg SLDL - 25 lbs - 2 x 25 reps/side
Tired and sore from yesterday but got shit done.
4 Likes
5/2/2022 - OG 5/3/1 L2 W3 D1
Agile 8
2 x 5 box jumps
Squat
45 x 5
190 x 5
230 x 5
270 x 3
310 x 5
355 x 5
395 x 6 - PR? Maybe? Felt good nonetheless.
Assistance
DB seated press - 25 lbs - 4 x 25
DB curl - 15 lbs - 4 x 25
Lying leg raises - 2 x 50 - fuuuuuuuuuuck ab cramp
There’s a positive effect doing box jumps before lower body days. Just preps everything a lot better than plyo push ups. Glad I took the time to unbury my jumping box last weekend.
4 Likes
5/3/2022 - OG 5/3/1 L2 W3 D2
Agile 8
2 x 5 plyo push-ups
Bench
45 x 5
130 x 5
155 x 5
180 x 3
210 x 5
230 x 3
255 x 8 - PR
Assistance
TRX row - 2 x 25
Band pull aparts - 1 x 50
Banded triceps pressdowns - 1 x 50
Alternating bodyweight lunges - 1 x 200
Overall good session today, got to take out my frustrations with the world.
5 Likes
Oh lawd he’s rocking. Garage rocker is rocking!!
1 Like
With a little luck I’ll be gaining like you too 
1 Like
5/6/2022 - OG 5/3/1 L2 W3 D3
Agile 8
2 x 5 box jumps
Deadlift
225 x 5
260 x 5
305 x 3
350 x 5
395 x 3
440 x 5 - smoothest heavy 5 I’ve ever done
Assistance
Ab wheel - 2 x 25
DB bench - 45 lbs - 4 x 25
BB upright row - 45 lbs - 50, 30, 20 - ouch
Great session today despite being short on motivation and energy. As an aside, we were exposed to COVID for about 48 hours straight over this weekend and both tested negative and had no symptoms, which is pretty cool. Maybe it ain’t the case with everyone but good ol’ Moderna seems to have done its job for us.
4 Likes
5/9/2022 - OG 5/3/1 L2 W3 D4
Agile 8
2 x 5 plyo push ups
Press
45 x 5
80 x 5
95 x 5
110 x 3
125 x 5
140 x 3
155 x 5
Assistance
Chin/pull ups - 50 total
DB “plate” raise - 25 lbs - 50, 30
Bodyweight single-leg SLDL - 35 reps/leg, 55 reps/leg
Good session, ran out of breath and lost my brace after 5 reps on press. Feel like I should have attempted more but held back. 155 x 5 is still either tying or beating a PR. Assistance was good, SLDL is the debol though.
4 Likes
5/10/2022 - Cardio Day
Run 1.30 miles in 11:22. Pretty happy with the 8:46 pace and I notice I’m not in any pain, which means my form is getting better and my fatboy insoles in my shoes are helping.
4 Likes
5/11/2022 - GPP Day
14 ground-to-over-shoulders (7 each side) with my 200 lb sandbag. Took about 20 minutes.
4 Likes
I played 2 games of softball with my brothers yesterday and am 100% too sore to safely lift. About collapsed with 155 pounds on squat so I called it a day and will try again later this week.
5/25/2022 - COVID Correction Week Day 1
Wife got COVID when we were both exposed at a wedding last month. I never isolated from her and never got it. Then 2 weeks after she recovered I got it. Sinus drainage for 2 days, followed by 2 days of fucking misery - felt like mono, bronchitis, and a wicked cold all at once - slight recovery yesterday, and I’m about 95% today outside of getting the last bit of drainage out of my lungs and mild allergy symptoms.
Agile 8
Squat
45 x 5
135 x 5
225 x 5
315 x 5
Bench
45 x 5
135 x 5
185 x 5
225 x 5
Assistance
TRX Row - 1 x 30
TRX triceps extension - 1 x 25
Bodyweight lunges - 1 x 100 alternating
DB “plate” raise - 25 lbs - 1 x 25
BB curl - 65 lbs - 1 x 10
Hanging leg raises - 1 x 20
Feel better after the session than I did before.
Additional observation: my mental state has been probably as good as it’s ever been lately, despite not being able to lift or do much (which usually makes it worse). In this time, I’ve spent more time outside, kept up with more hobbies, and have not taken pre-workout at all. I will be dropping pre-workout to see if that trend holds as I get busier. Caffeine intake has been maintained, so I’m thinking maybe the secondary ingredients in PWO trip anxiety.
3 Likes
Sorry to hear about COVID, but glad you’re back at it and feeling good—mentally and physically.
2 Likes
Sorry for the late reply man…been really tired lately so I’m not hanging around the forums as much as I’d like. Glad to hear you’re doing better though. But yeah, it is going crazy, all these recent shootings too.
And thanks man!
1 Like
Your priorities are in order if this is how you handle being tired man, good on ya! I’m trying to scale my time back online in general because it’s a big ol’ suckfest of negativity and half-assed opinions treated as fact.
Yes, all of it can really wear you down over time.
2 Likes
