10/23/2021 - BBB L1 W3 D4
Agile 8
2 x 5 plyo push ups
Press
45 x 5
65 x 5
80 x 5
95 x 3
110 x 5
125 x 5
140 x 5
110 - 5 x 10 - PR
Assistance
SS w/press
Chin/pull ups - 12 x 5
SS w/ each other
DB side bends - 85 lbs - 2 x 15 reps per side
Dips - 2 x 15
I can feel that I’m progressing in size and strength and it’s pretty cool. Enjoying myself and eating a lot 
10/25/2021 - BBB L2 W1 D1
Agile 8
2 x 5 box jumps
Squat
45 x 5
135 x 5
170 x 5
210 x 3
250 x 5
290 x 5
325 x 5
250 - 5 x 10
Assistance
Hanging leg lifts - 3 x 15
BB curls - 65 lbs - 10; 45 lbs - 2 x 10
DB “plate” raise - 25 lbs - 25
I slept an hour and a half last night before I was woken up by a night terror/sleep paralysis worse than I’ve had in months. Hallucinating that there’s things moving in the corners of my vision and am exhausted. Been up working since 3 AM. I got the work done here but didn’t enjoy it and it wasn’t pretty.
Ohh no! That sucks!!!
… uh… concern…
hope you feel better soon
Very gutsy of you to do a squat workout after that
Figured it couldn’t get much worse so I just went for it. haha I’m sort of used to dealing with it so I just made sure there was nothing I could hit my head on too hard if I took a dirt nap.
10/26/2021 - BBB L2 W1 D2
Agile 8
2 x 5 box jumps
Bench
45 x 5
95 x 5
115 x 5
140 x 3
165 x 5
190 x 5
215 x 5
165 - 5 x 10
Assistance
TRX Rows - 20, 15, 15
Dead Bugs - 3 second hold per side - 3 x 15 reps/side
Banded triceps pressdowns - 40, 10
Much better session today after decent sleep and good food.
This makes so much more sense now.
Attempting to bench or press could have gotten ugly
10/28/2021 - BBB L2 W1 D3
Agile 8
2 x 5 box jumps
Deadlift
225 x 5
225 x 5
245 x 3
290 x 5
335 x 5
380 x 5
290 - 5 x 10
Hanging leg lifts - 3 x 15
Upright rows - 75 lbs - 3 x 12
Push ups - 3 x 15
Feeling much better today, been fighting off some sinus stuff that’s making me winded a lot easier and sapping my energy. Slept well last night and am feeling better today. Deads felt good, low back was tender at first but I got it figured out for the heavier sets. Hanging leg lifts got good traction on the low back and that helped.
Pathetic weakling…
Haha kidding bro. Seriously though, maybe don’t next time? Might hurt yourself if you still push for a workout when you’re exhausted
10/29/2021 - BBB L2 W1 D4
Agile 8
2 x 5 plyo push ups
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 5
100 - 5 x 5
Assistance
SS w/ press
Chin/pull ups - 12 x 5
No SS
Dead bugs - 3 second hold per side - 35 reps/side in 1 straight set
Dips - 1 x 25
My right collarbone is fucky and I have no idea what’s going on. Move wrong and I’m in pain. Gutted through and did well. Chins/pulls really felt good on everything that wasn’t my collarbone. Press felt good and super stable. Assistance was good, dead bugs burnt the hell out of my core.
I got to thinking about my overall training philosophy and realize I can allow myself to go fucknuts and cockstrong for about 2 full 5/3/1 cycles a year. The rest should be maintenance-ish. But for 2 full cycles I can eat a shit ton or try to eat perfect and push training hard. Anything more than that and I burn out. So for now, I’m going pretty balls to the wall and enjoying the challenge.
11/1/2021 - BBB L2 W2 D1
Agile 8
2 x 5 plyo push ups
Squat
45 x 5
150 x 5
190 x 5
230 x 3
270 x 5
310 x 5
345 x 5
270 - 5 x 10
Break here for work meeting. I got way sicker this weekend. Had sinus stuff but went to systemic issues - body and digestive. I’m sweating about 5 times more than usual and am nauseous as hell and cramped up. Gonna do bare minimum assistance after this meeting and call it…
Edit to add rest of session
Hanging leg lifts - 3 x 15
DB “plate” raise - 25 lbs - 1 x 40
BB curl - 55 lbs - 3 x 10
Not a terrible finish to the session. The main work and BBB sucked. Bad. But gutted through.
11/3/2021 - BBB L2 W2 D2
Agile 8
2 x 5 plyo push ups
Bench
45 x 5
105 x 5
135 x 5
155 x 3
180 x 5
205 x 5
230 x 5
180 - 5 x 10
Assistance
TRX Row - 20, 15, 10
Dead bugs - 3 sec hold per side - 3 x 10 reps/side
Banded triceps pressdowns - 1 x 40
I’m feeling better today, not 100%, but better. Still sniffling/stuffy and coughing, but not absolutely exhausted like I was. Bench went well and assistance felt good.
11/4/2021 - BBB L2 W2 D3
Agile 8
2 x 5 plyo push ups
Deadlift
225 - 2 x 5
265 x 3
310 x 5
355 x 5
400 x 5
310 - 5 x 10
Assistance
Hanging leg lifts - 20, 15, 15
Upright row - 75 lbs slow tempo - 3 x 10
Push ups - 2 x 15
Great feeling session today, weight moved well, core was stable, legs/ass/back did some work. Really got the abs engaged on the leg lifts and will probably feel it good tomorrow. Upright rows work well with a slower tempo, looking forward to/dreading doing them for 5 x 20 on the anchor.
Eating update: being sick made it tough to get much above maintenance and I’m sitting at 206 fully-clothed but fasted. Can eat a bit more now that I’m feeling better and am gonna do exactly that.
11/5/2021 - Back to feeling like I got hit by a truck. Taking a COVID test today just to see if that’s what’s going on. Breathing is back to labored/ineffective, sinuses are all swollen, coughing, and am just super fatigued/achy.
I ‘liked’ that post, but just so that doesn’t send the wrong message: I’m surely hoping it’s not COVID and that you’re able to kick whatever it is that’s got you down quickly!
Hey, thanks! No, you didn’t send the wrong message so no worries 
I haven’t had something like this in awhile, and am finding out there’s a nasty strain of the Rhinovirus/Enterovirus going around my area. My co-worker’s daughter did a hospital stint for it earlier this week. She’s OK now but was dicey for a bit. Bunch of people out sick from work too.
Plan is to rest up this weekend, try and hit the Press day to keep on schedule, and then actually feel better by Monday.
So sorry you’re feeling badly
5 of my sorority sisters have gotten very bad colds in the past two weeks. All tested negative twice
11/6/2021 - BBB L2 W2 D4
Agile 8
2 x 5 plyo push ups
Press
45 x 5
60 x 5
75 x 5
90 x 3
105 x 5
120 x 5
135 x 5
105 - 5 x 10
Assistance
Chin/pull ups - 12 x 5
Hanging leg lift twist - 3 x 10 reps/side
Triceps extensions - 20, 15, 15
Feeling better today, still sniffly/congested and tired, but better. Press went well. Found my neck problem - there’s a giant knot in/under my trap and shoulder blade. Taking a muscle relaxer and gonna golf ball this bitch into oblivion. Assistance was good.
11/8/2021 - BBB L2 W3 D1
Agile 8
2 x 5 box jumps
Squat
45 x 5
170 x 5
210 x 5
250 x 3
290 x 5
325 x 5
365 x 5
290 - 5 x 10 - lifetime volume PR
Assistance
Hanging leg lifts - 20, 15
BB curl - 45 lbs - 20, 15
DB “plate” raise - 25 lbs - 25
Run/walk for 28 minutes
This was an awesome session. It hurt worse than I think I’ve experienced, but it was muscle pain and I feel good after. I’m finally turning the corner on being sick so I did a little run/walk thing, realized about halfway through I shouldn’t push it since I have 3 more volume PR sessions coming up this week. Overall, feeling good.
Beautiful! Nice work.
