If you’re going to start quoting Dan John too, I don’t really know what role I’ve got left on these boards.
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Mate you’ve got plenty of rolls left 
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He quotes dan john, you ARE dan john 
Although, he might be jon anderson, so…
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I will third @T3hPwnisher and @bigdaddi , signing up for a competition is the best motivation there is for me. I might suggest sticking with a 5k instead of a half-marathon, though…
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This cracked me up a bit 
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For me, a cardiologist did it…
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@T3hPwnisher, is this BBB Beefcake?
If so, it’s not much different than what I’m currently doing and seems like a good change… except for the extra leg work. That looks bad.
That’s it. Uses FSL percentages for the 5x10 work
I’m guessing it doesn’t use PR sets since it’s emphasizing the BBB work. Is it 5s PRO or do you just hit 5, 3, or 1 on your last set each week?
I checked your log and you did all 5s on Week 3 on your press session.
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Yeah, I would go with 5s pro.
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3.12.21 C4 W2 D3 - Squat
RUNNING
Run 0.25 miles, walk 90 sec x 4
1.29 miles, 13:24
SQUAT
120 x 5
170 x 5
200 x 5
225 x 5
255 x 5
Heaviest set of 5 in a long time.
HANG POWER CLEAN
185 x 3
205 x 2
225 x 2
235 x 2
245 x 2
255 x 1 + muss
255 x 1 power clean and ugly
REV LUNGE
2 x 10 ea
LAT LUNGE
2 x 10 ea
Hip and knee starting to give me sharp pains like before. Need to stop that right now. Lots of foam rolling in my future.
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Sorry to hear that, I’ve had the same this past week. Any idea which exercises are causing your pain?
I’ve read a handful of articles and talked with various engineers through the years, and it looks like virtually everything moves in waves, even crowds in public places, ergo human activities. The activities that are surging in your life right now are family, work, and education, so there’s bound to be draw-down in other areas. And that’s ok. The wave of intense workouts will likely crest sometime again in the future. Simply staying active and healthy now will enable you to hit new peaks in the future.
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I’m not sure it’s any one exercise. I’ve managed to keep it at bay with single leg work. If I add that when I start to feel a bit of knee pain then I’ve been fine. I let it go too far this time and now it’s worse. I went to PT when it got bad last time. We did the usual strengthening stuff but the tissue work is what fixed me. Parts of my quad were so tight that it felt like a steel cable.
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Does this make a noticeable difference for you?
Only when I’m so tight that it’s pulling things out of alignment.
For example, my left hip / SI joint is apparently going to be out of whack forever. If I’m locked up then I can usually fix it by foam rolling my quad, IT band, hip flexor, glute, and QL. That seems to loosen things up enough to allow me to adjust myself and get close to being in alignment.
The most successful part of my hip PT was tissue work that left bruises on the outside of my quad just above the knee.
After I recovered from my hip surgery and rebuilt myself with SGSS, I was attending a foam rolling class twice a week at the Y. I never had any problems while doing that so maybe it was helping me?
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Sounds like it was. Maybe I need to try taking that more seriously. My IT band gets crazy tight and it makes my knee hurt. @FlatsFarmer had given me some tips, but I’m bad about doing that work reactively instead of proactively.
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Don’t feel bad. I’m reactive, as well. I don’t spend a lot of time on it. I’ll do a few passes over each spot and call it good. Short, frequent “sessions” still give me improvement over time and I don’t have to suffer too much.
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That’s the key!
3.14.21 C4 W2 D4 - Bench
ELLIPTICAL
20 min interval, 1.52 miles
BENCH
5 x 120, 175, 200, 225
BTN OHP
95 x 10, 10, 10, 7+3, 6+4
with
PENDLAY ROW
135 x 10 x 5 sets
Started with 45 sec rest between each set, extended to 60 sec after 3rd set of OHP.
REV PRESS DOWN
90 x 21, 13, 9
STANDING AB WHEEL (PARTIALS)
8, 6
REV LUNGES
2 x 10ea
Beefcake calls for BBB with FSL weight. Well, that would be 105 on OHP and I can’t even get 95. I decided I’ll try 85% of FSL weight for upper body weights. I’ll be doing Incline after bench and that math equals the weight I’ve been using for 550 sets.
I have one more week of this cycle and I’m going to start doing the Beefcake template to feel out some weights (like today). I’m also not jumping straight to 5x10 on squats and deads. I’m going to try SSL and do 3x5, 4x5, and I’ll get to 5x5 on week two of the next cycle. For now, I’m planning to do PR sets capped at 10, 8, and 5. I don’t think I’ll hit those numbers so I might end up with less volume on weeks two and three compared to running 5s PRO again. I also might just do the bare minimum reps because I’m near my TM ceiling and need to reset.
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