DAY 2 — UPPER STRENGTH + HYPERTROPHY
Warm-up:

Easy bike — 2:00
2 rounds:
Band pull-aparts — 10
Scap push-ups — 8
Push-ups — 8
Empty-bar rows — 8
Rest 30 sec between rounds
Empty-bar bench — 2 x 5, rest 30 sec
Workout:
 A. Bench Press

225 x 4
230 x 4
235 x 4
240 x 3
240 x 3
Rest:
2:00 after 225 and 230
2:30 after 235
3:00 before and after 240 sets
Goal: make 240 more repeatable by doing a little more work below it
RESULTS: Barely got the last 2 reps of 240 in set 5, but got it.

B. Chest-Supported DB Row

4 x 8 @ 62s
Rest 75 sec
Goal: cleaner volume than 70s for 8 would allow
RESULT: Got it done as prescribed, tough but doable.

C. Incline DB Press

Set 1: 70 x 6
Sets 2-3: 62 x 10
Rest 90 sec
RESULTS: tough but got it done, barely on set 3.

D. Half-Kneeling 1-Arm DB Press

3 x 8/side @ 44 on set 1 only if stacked
Otherwise 35s across
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: Only got 6 of 44#, but then the 35s for sets 2 and 3 with little real problem.

E. Cable / Band Face Pull

3 x 15-20
Rest 30 sec
RESULTS: Did the cable pull at 90# to the face.

Daily goal:

Strong but controlled pressing
More upper-body volume without wrecking recovery

DAY 1 — LOWER STRENGTH + POWER
Warm-up:

Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squats — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec
Workout:
 A. Box Jump

4 x 2 @ 31"
Rest 45 sec
Goal: quiet, springy, athletic
RESULTS: No problem - should I make this higher?

B. Front Squat

195 x 4
200 x 4
205 x 4
205 x 4
210 x 2 if set 4 is clean and fast; otherwise 205 x 4
Rest:
2:00 after 195 and 200
2:30 after 205 sets
3:00 before the 210 set
Goal: build volume around your new strength
RESULTS: No real problem here, as prescribed.

C. DB Front-Rack Split Squat

3 x 8/leg @ 53s
Rest 20 sec between legs
Rest 75 sec between sets
Goal: more hypertrophy and control than last block
RESULTS: No problem, as prescribed.

D. Weighted Strict Pull-Up

4 x 4
Sets 1-3 @ 50 lb
Set 4 @ 55 lb if bar path and ROM stay clean
Rest 90 sec
RESULTS: A bit tougher this week but got it done.

E. Hanging Leg Raise

3 x 10
Rest 45 sec
Goal: every rep to the same height
RESULTS: A bit of a struggle to get my legs to the same height over last couple reps.

Daily goal:

Make 205 x 4 look owned
Leave with good leg pop, not a dead low back

This was the second time we did this.  The first was 2 years ago.  I checked our old text thread and was shocked it had been that long.

Pretty standard these days to be blown away by the passage of time.

The trick is to slow it down.  

I'm working on that. :)

Anyway, it's funny how you never really know someone when you're 19.  On the other hand, there really isn't much to know about one another at that age... so maybe we knew each other better than I think we did.

To be acquaintances with someone at such a young age, then never see them...go through life, and then reconnect 30+ years later is a bit of a trip.

I know you.  But I don't.

I rarely if ever thought about you while I was living my life.  College.  First job.  Job changes.  Adventures and misadventures of life.  Marriage.  Kids. Experience.

And now, we pop back into each other's lives.

From the same town.  With a shared experience 3 decades ago.

It's just a trip sitting down and going back and forth and revisiting all that has happened in the last few decades.  

Why are we so surprised and shocked by it all?

Or at least, I was.

What do I expect, the guy went into a sort of "stasis" and held steady until seeing me again? 

Course not.

Human brains are weird, at least mine is. :)

Anyway, he was legitimately interested in the path my life took, especially the stories about the fishing light, and the bootstrap online entrepreneur I became.

You know, sometimes it's good for the sole and the psyche to relive the past to someone who is interested.

Take stock, once again, of where you've been, and where you have yet to go.  Even though that last part is unknown.

There's a sort of comfort it laying it all out for someone.

Even talked about all the brewing changes about to hit.  And the possibilities of what to do next.

Good guy.  I'll see him again I'm sure.

I've either got the perfect set of characters, or I have really figured this game out.

The first few locations are a bit tough in each realm, but I'm able to gain momentum, get the right skills in the slots, buy the right items, and from then on I feel I am handling anything that can be thrown at me.

Using the Bounty Hunter and Druid are huge.  The Witch is even bigger and maybe the most powerful hero I've played with.  Being able to see what is coming without "revealing" them is huge!

Fun game, but I'll definitely be ready to put it up after beating it - if I beat it. :)

DAY 4 — POSTERIOR CHAIN + CARRIES

Warm-up:

Easy bike — 3:00
KB deadlift with 35 — 10
Glute bridges — 10
Reverse lunges — 8/leg
Light trap-bar reps — 2 x 5
Rest 30 sec between pieces

Workout:

 A. Broad Jump

4 x 2
Full reset
Rest 45 sec
RESULTS: Done.

B. Trap Bar Deadlift

8 x 4 @ 285
Rest 90 sec

Goal: more density and total work than last block, still fast

RESULTS: Done, slight grind at end.

C. DB Reverse Lunge

3 x 8/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets

RESULTS: Done, no real problem.

D. Barbell Hip Thrust

4 x 8
285, 295, 305, 315
Rest 90 sec
If 315 is clean, keep it there next week too

RESULTS: Done, no real problem.

E. Farmer Carry

5 x 60m @ 62s
Walk-back recovery
Rest until breathing is under control, usually 60-75 sec

RESULTS: Got it done no problem, just slightly tough set 5.

F. Copenhagen Side Plank or Standard Side Plank

3 x 20-25 sec/side
Rest 20 sec between sides
Rest 30 sec between sets
Daily goal:

Glutes and trunk do the work
Back stays quiet

RESULTS: Got it done, slight knee discomfort on inside.

DAY 3 — ZONE 2 RUN

Warm-up:

Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery

Workout:

Gradual ramp — 10 min
Steady run — 45 min
Cool-down walk — 5 min
HR target:

126-132 bpm

Finish:

4 x 15 sec relaxed strides
Full walk-back recovery

RESULTS: 60 minutes @ an average 135 BPM