I call these max height box jumps
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I made chilli tonight. I think it’s the first time I’ve ever attempted chilli. I cheated. I Google searched “Wendy’s chilli recipe” and found multiple options. I picked one I could understand and it did not disappoint!
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That is legitimately surprising to me.
I’m not the least bit of an authority on anything religious, so I’ll stick to what I know here - assault bikes are absolutely legit and will gas the fuck out of you. Tabata assault bike will wreck your world in 4 minutes. It’s murder - you have no excuse to stop - are your legs tired? Cool, your arms can pick up the slack. Are your arms tired? Cool, your legs can pick up the slack. It’s not a ton of resistance, so you’d have to have a stroke mid-session to not have the strength to keep going in some capacity.
@Frank_C - again, don’t have anything meaningful to contribute in a religious context, but I can tell you that self-assessment and eliminating narcissistic tendencies are always net positives. I’m always impressed with your peaks - but I’m way more impressed by how you handle your valleys.
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I can’t add anything to either the religious conversation or the assault bike discussion. But I also can’t get over the fact that, as different as we are, I am feeling the hell out of your log in a lot of ways. Many of the same or at least similar frustrations and challenges. It helps me reading you work through it.
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That’s one of the main reasons I share it. I’ve seen a lot of positive stuff around here but I know we’re not all superhuman and immune to life problems.
The other reason I share it is to get it out. I could do it in a private journal but you and others have proved that it has an impact on others when I share it publicly.
I try to be careful to make sure I add more than just my negative thoughts here. I don’t want to come off like I’m whining and looking for sympathy. I add positive things when I can and post my attempts at addressing the problems. Its easy to complain; it’s harder to find solutions to those complaints.
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10.28.20
I started getting a sore throat yesterday afternoon. It got worse through the night and I slept like garbage. I have a sinus infection. I took the day off from work so I don’t spread it around. Can’t risk anything with our stupid Covid protocols. If you’re sick - two week quarantine. Spend 10 minutes in close contact with someone who’s sick - two week quarantine. They’re giving us 80 hours of paid leave but if we get sent home more than once then we have to use our leave time. People with less than five years on the department only get 48 hours of sick leave per year. We have people who might be looking at leave without pay and it’ll be forced.
I’m not even getting tested for Covid. I’m going to behave the same way I always do when I’m sick. I’m actually being more conservative because I’d usually work when I feel like this. But I’m also usually alone in the car and I have a partner on the task force.
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You don’t. Keep posting.
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10.29.20
Skipped work again today. I think I’m in the peak of this sinus infection. I’m planning to go to work tomorrow. I’ll try to ride by myself to avoid getting anyone else sick.
I felt good enough to do stuff so I went to my parents’ house to use my dad’s tools. We installed a leveling kit on my pickup. $50 and four hours hanging out with my dad. That’s much better than taking it to the shop.
Next up, bigger tires. I was going to buy some 315/70/17s which are almost 35 inches in diameter. From what the internet has told me, those will rub on my fender and I’ll need to trim something, add wheel spacers, or both. I decided not to mess with that stuff and just buy tires that fit. I’ll try to get 285/75/17s which are 33.8" in diameter. That’ll be good enough.
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That should work on the tires. We put 33.5” tires under my sons 1990 F150 with just a leveling kit. 31.5” usually fit from the factory on newer trucks
10.30.20
I went back to work today. The weather was gorgeous (60s and sunny). I feel pretty good; I can feel very minor symptoms of a sinus infection. I don’t want to work out at all - so I’m not. 
Part of this phase is to train for enjoyment and that means not forcing it. I’ll lift tomorrow, Sunday, and hopefully Monday.
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If you’re InThe USA you may want to check with someone who would know, but I’m not sure this is legal.
I’m pretty sure it’s legal. We’re fortunate that they’re giving us the 80 hours of admin leave for free.
The government/CDC is where these stupid quarantine guidelines come from. I don’t think a company can get in trouble for following the guidelines. Small business were forced to close and they had no recourse. We’re in strange times and the government is testing its limits.
My department sent out a clear statement that if you use the 80 hrs of admin leave and then have to do another 14 day quarantine then you’ll be using your own time. If you don’t have time then you go into WOP (without pay) status.
10.31.20 HIIB Vol 2 Day 6 - Legs
WARM UP
10 min elliptical
DEADLIFT
(Not part of the scripted workout.)
225 x 5
275 x 5
315 x 4
365 x 3
415 x 1, 1
435 x 1
455 x 0 missed it below the knees
Did this EMOM style. Hard to gain strength; easy to lose it.
3 Rounds
OVERHEAD SPLIT SQUAT
bar x 10 ea x 3
RUSSIAN TWIST
45 x 10 ea x 3
EMOM
MIN 1-4
Front Squat 135 x 3
MIN 5-8
Ab Wheel x 10
MIN 9-12
Front Squat 135 x 3
MIN 13-16
Good Morning 95 x 6
For Time
LATERAL LUNGES (COSSACK SQUATS)
BW x 50, 40, 30, 20 10 (total reps)
AIRDYNE
100, 80, 60, 40, 20 calories
Time: 7:40
As usual, not the scripted workout. I’m not in good enough shape to do the real thing. I guess you could call that a goal - do the scripted program? But that’s not going to happen. Front squats were supposed to be with 225 and my knees sounded and felt like bubble wrap. I’m beginning to wonder what the best approach for longevity is… I also hate how slow I am coming out of the hole on any squat like movement. It’s like I’m moving in slow motion. I feel weak. 
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Are you though? Or are you strong for training even though you are sick and all? I think we too often see strength as just the number on the bar, but we can be strong many different ways, be it in and out of the gym.
Maybe some plyo, jumps, speed stuff would help?
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Trust the process! If you stick to the EMOM style with clean, powerful UnBounced reps you will develop the speed out of the hole.
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It’s not a weight on the bar issue. I feel like I’m struggling to turn the weight around and go back up. I felt it with the bodyweight lateral lunges, too. To put it into a real world scenario - I’m afraid I would struggle to plant and change direction while running. My body wants to keep going the original direction instead of stopping and exploding back the other way. It feels like a strength issue but it could also be an agility issue.
This is where my head is going, too.
Well, I currently don’t have a process. I don’t see any specific progression with this program. It seems that the goal is to just wear yourself out. It’s a “bodybuilding” program. I’m okay with it for now. I’m not worried about my squat max. Losing the ability to stop and change direction concerns me (whether that’s left to right or down to up). That’s a performance issue that I don’t want to ignore.
I’m going to do some brainstorming and research to see what kind of plan I can create… Wendler’s Bodybuild the Upper / Athlete the Lower comes to mind but that’s too much structure for me right now. I think a solid lower body program for me could be as simple as doing deadlifts, power cleans, a single leg movement, and maybe a hamstring focused movement. Box squats might be a good exercise, too. Add running, plyos, and agility work and it should be a complete performance based lower body program.
I could probably use the HIIB program and make substitutions with my needed movements. Plyos and agility drills could fit with the lifts to keep the super sets and circuits going.
I find myself in a position that requires a careful balance between running/conditioning work and strengthening work. I’m trying to think like an athlete. The only problem is that I’m a married 36 year old father of two who works 40+ hours a week instead of a college athlete. I can’t do the strength work required to generate noticeable results and conditioning work… or at least I’m not willing to do what it takes to make that happen.
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Honestly the longer I’ve been thinking about this, the longer I’ve found merits. We are too often guilty of neglecting carido or other athletic abilities, focusing only on strength and mass.
Not that you are old, but speed is the first thing to go away with age, so I think it might be good to lift an athlete. I’m leaning towards that (well I’ve always did a bit ahah).
I think that speed, cardio, mobility will help us for longevity, but also for our coveted strength and mass gains in the long term.
I’m often preaching to my choir, but block 2 of Jacked 31 could be an inspiration:
• Day 1: strength (cluster or straight sets, or even density training)
• Day 2: speed-strength (plyo, jumps, loaded jumps, throws, sprints…)
• Day 3 : strength-speed (medium weight with intent of max speed, olift or olift variations
• Day4: gap workout (you work on your weaknesses, you could do bodybuilding for lagging bodyparts, cardio, mobility, a mix of all…)
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But do you feel like you’re getting stronger?
JM Blakely posted something a while back that really resonated with me that I’m going to absolutely butcher here for your enjoyment. It’s not important whether the glass is half full or half empty, it’s important whether the glass is being filled or being emptied.
It’s not about the end state, you’re already strong enough to do your job, it’s about knowing that you’re doing what you can to get stronger, faster, better.
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You ever done this?
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