This work from home stuff is allowing me to sleep like a baby and I’ve gotten at least 7 hours just about every night. Apparently you need to actually slow life down once in awhile. Anyway, posting to say I dropped snacks and my normal afternoon bourbon yesterday and I didn’t really miss either of them. Fasting today until noon.
Nutritionally, the goal is to hit 200g protein everyday and keep snacks and junk in general to a minimum. No real logging or calorie/macro counting outside of that.
Needed some adrenaline yesterday so I got out and worked with my tire sled. 3 trips of 40 yards with 170 lbs in the sled (this was a fucking mistake), then 3 with 110 lbs. Finished with about a 300 foot farmer’s walk trip with 45 lb plates. All work was done within 15 minutes. Felt good but the phlegm is real, despite me using my inhaler.
Sheet for upcoming Coffinworm cycle starting Monday. Definitely a lot heavier than I’ve done in a long time.
3/30/2020 - Squat Day
Up late, so signed into work for a couple hours and did my workout after an important (read: useless) meeting I couldn’t miss. Normal PWO routine, I feel really rested up and my body feels good.
Squat
160 x 5
200 x 5
240 x 3
280 x 5
320 x 5
360 x 5 - fuuuuck that felt heavy
320 x 5
360 x 1
400 x 2
Bench 190 x 5 x 5
Assistance: superset in with squat work
DB lat raise - 15 lbs x 10 x 3
Side plank - 10 deep breaths per side x 3
DB curl - 20 lbs x 10 x 3
This was a fuck ton of work done in not much time - lift time was right at an hour and the warmup was about 15 minutes. Total was about 1:15. I was super happy with how it all went. The work was hard but it made me feel strong and the 400 x 2 felt awesome. Lowe back feels sore but it’s symmetrical, so I did something right. Bench at the end was rough but got 'er done.
Need to add I did a 40 lb weight vest walk with my wife yesterday. About 25 minutes’ worth. My torso is actually too short to use the vest’s full 80 lb capacity. When I put the weights in the lower bout of the vest they hit the tops of my quads when I walk and make me walk funny, which screws up my back.
Sled work today at lunchtime.
6 trips of 40 yards with 125 lbs in the tire sled. Heave…heave again…and one more. All done in 13 minutes. Thursday it goes to 8 trips with a total time limit of 20 minutes.
4/1/2020 - Press Day
Up later than I meant to be, so worked for a couple hours and then did my training session. I haven’t slept well since Sunday night so I didn’t recover much from Monday’s workout. I’m tired today, but did my usual PWO routine and got moving.
Press
45 x 5
60 x 5
75 x 5
90 x 3
105 x 5
120 x 5
135 x 5
120 x 5
135 x 2
150 x 3
Deadlift
295 x 5 x 5
Assistance
Pull Up (superset with press) - 6,6,6,5,5
Ab Wheel (superset with press) - 3 x 10
Tricep Extensions - Heavy band 3 x 10
Press felt strong today, despite losing my low back on a couple sets thanks to my lack of focus. Everything else went well, too, and I think I’m getting my sumo deadlift form sorted out now. Assistance was easy on purpose, trying to let the main work be the main work.
4/2/2020 - Cardio Day
130 lbs on the tire sled, 8 trips of 40 yards in 16 minutes. Holy glute/quad/ham pump. Feel good. Super excited that I haven’t needed my inhaler for my asthma so far as well. The more cardio I do, the more it seems my asthma improves. Guess I’m gonna have to keep it going.
Sled workouts are the best.
Agreed. I like faking a sled push, where I use a harness with a handle on each end and push with my arms extended. Not exactly a prowler, but it cost me free ninety-nine so fuck it
4/3/2020 - Bench Day
Up and at 'em, worked for a bit then got ready to lift. Normal PWO routine, except I had a purple Monster Zero instead of coffee.
Bench
45 x 5
115 x 5
140 x 5
165 x 3
190 x 5
215 x 5
245 x 5 - I was afraid of this for some reason, but it was unwarranted, set went fine
215 x 5
245 x 2
270 x 3
Squat - 280 x 5 x 5
Assistance
Superset with bench work
DB row, feet staggered on floor, hand on bench - 85 lbs 3 x 10
Side Plank - 10 deep breaths per side, 3 sets
Superset with squat
Seated DB lateral raises - 15 lbs 3 x 10
Bench moved well today despite me being sluggish. Body is feeling some wear and tear from the heavy weights and sled work, especially on squats, but I think I’ll be fine. I’m getting a bit uncomfortable with being fluffy, so I need to keep reminding myself I’m eating to get bigger and stronger until the end of Coffinworm. Then I’ll work more concertedly on shedding some weight. Still trying to be less dietarily dumb than I was throughout Widowmaker Circuits.
So weird how this happens. I have it happen for me on squats all the time.
Solid sets overall, dude!
Thanks man! For some reason, I don’t like benching a whole lot. I don’t think I have my form for it grooved so it’s really just a brute force lift for me. Not ideal, but we can make it work.
4/6/2020 - Deadlift Day
Up on time today (hell yeah) and normal PWO routine. Got such a bad sunburn Saturday I felt flu-ey until this morning, otherwise doing good.
Deadlift
175 x 5 - double overhand
215 x 5 - double overhand
255 x 3 - double overhand
295 x 5 - double overhand
335 x 5 - straps
380 x 5 - straps
335 x 5 - straps
380 x 1 - hook grip
420 x 2 - hook grip
Press
105 x 5 x 5
Assistance
Ab wheel - 3 x 10 superset in with deadlift
Fucked up upper pec standing flies - 12 lbs - 3 x 10 superset in with deadlift
Band pull apart - 5 x 10 superset in with press
I was super happy with today’s session, other than the time it took - came in at an hour and 20 minutes or so. Deadlift isn’t a natural lift for me so it makes sense that I get a little more taxed and need to rest more. I can still knock a bit of time off. Press flew and assistance felt good. There’s something extra magical about ab wheel rollouts between warm-up sets of deadlifts that makes my back feel better than it should.
Post Script - my hands fucking hurt. Ohio Power Bar knurling + hook grip = fuuuuuuuuck
4/7/2020 - Cardio Day/Omi’s Birthday
8 trips of 40 yards with ~130 lbs in the tire. Took about 16 minutes and the muscles were more gassed than my lungs. Leg and glute pump was something unreal. Lumbo-sacral spine is getting a little testy, mowing yesterday bothered it and sled pushes today did too. Just discomfort, not pain.
Side note - my grandmother turns 77 today and has an incredible life story. Yugoslav refugee family throughout WWII, ran from Soviets into Austria. Great grandfather was presumed KIA, found the family after walking through the Austrian coutryside for days after his release from a POW camp. Came to US via boat (cargo hold) and settled down on a farm. Started a business with my grandfather, as well as her own greenhouse business, despite having a 6th grade education, and raised 3 kids. Kept the family together through my mother’s passing and, to this day, is tougher than I’ll ever be.
Congrats on your grams.
4/8/2020 - Squat Day
Nasty storms here kept me up last night, mostly so that at least one of us was awake enough to get the other moving and get the cats in the basement. Future radar predicted the storm would split about 2 miles northwest of my house and the nasty part would miss us - that never turns out to be true. Buuuuut this time it was. Storm split 1.5 miles northwest of my house and we just got rain, 3 wind gusts, and a hell of a light show. But I didn’t get to sleep until 1:30 and it wasn’t good sleep, so I slept in today. PWO breakfast was 1/2 dry cup oats in 2% milk, brown sugar, 3/4 cup granola, and 16 oz milk with 1 scoop protein powder. 1/4 tsp salt in the oats, too.
Squat
45 x 5
160 x 5
200 x 5
240 x 3
280 x 5
320 x 5 - this felt incredibly light
360 x 5
320 x 5
360 x 1
400 x 1
Bench
190 x 5 x 5
Assistance - all superset with squat work
DB lateral raise - 15 lbs - 3 x 10
Side plank - 3 sets of 10 deep breaths per side
DB curl - 20 lbs - 3 x 10
I felt good, my back has felt unstable and lopsided lately and I think it’s due to everything loosening up too much. I over-braced today and didn’t allow any spinal movement and it felt great. My bench felt better as well with the extreme torso bracing, so that was cool. Hoping to get a lot of fresh air today and sleep well tonight to recover.
4/9/2020 - Cardio Day
150 lbs in the sled counting the tire - 6 trips of 40 yards in 14 minutes.
Gonna keep the distance and repetitions the same and work until I can get my bodyweight (200-ish lbs) in less than 20 minutes. Feeling good but the cold, damp air might force me to use my inhaler. Hoping not to, though.
4/10/2020 Press Day
Ate a bunch of sushi and had some beers yesterday, slept like a baby, slept in, and got going. Normal PWO routine.
Press
45 x 5
60 x 5
75 x 5
90 x 3
105 x 5
120 x 5
135 x 5
120 x 5
135 x 1
150 x 3
Deadlift
295 x 5 x 5
Assistance
Superset with Press
Pull-ups - 5 x 6
Ab wheel - 3 x 10
Superset with Deadlift
Band tricep extensions - 4 x 10
Overall I felt really good, the weight moved well and I felt strong. Deadlifts still lopsided but not as bad as they have been. Pull-ups felt stronger today and I’ll probably move to sets of 7 next week or next 5/3/1 cycle. Barely touched my shin on the way down with a deadlift rep and filleted my skin really good. Pulled my sock up over the spot and then the blood glued my sock to it 
