Friday, December 29, 2017

One-Punch Man Training Program- Week 106

Week 105 is here!


Day 736

  1. 10 Push-ups
  2. 10 Sit-ups 
  3. 10 Squats
  4. 10 Push-ups @ 50% 1 RM (Based on old 1 RM)
  5. 10 Sit-ups @ 50% 1 RM
  6. 10 Squats @ 50% 1 RM
  7. 6 Push-ups @ 60% 1 RM
  8. 6 Sit-ups @ 60% 1 RM
  9. 6 Squats @ 60% 1 RM
  10. 4 Push-ups @ 70% 1 RM
  11. 4 Sit-ups @ 70% 1 RM
  12. 4 Squats @ 70% 1 RM
  13. 2 Push-ups @ 80% 1 RM
  14. 2 Sit-ups @ 80% 1 RM
  15. 2 Squats @ 80% 1 RM
  16. 1 Push-up @ 90% 1 RM
  17. 1 Sit-up @ 90% 1 RM
  18. 1 Squat @ 90% 1 RM
  19. Rest 2 Minutes
  20. 1 Push-up @ 1 RM
  21. 1 Sit-up @ 1 RM
  22. 1 Squat @ 1 RM
  23. Rest 2 Minutes
  24. 3 Sets of 1 Push-up, adding weight each time to establish new 1 RM (1 Minute Rest in Between Each Set... Add enough weight each time to challenge yourself.)
  25. 3 Sets of 1 Sit-up, same as above
  26. 3 Sets of 1 Squat, same as above
  27. 63 Push-ups
  28. 63 Sit-up
  29. 63 Squats
  30. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 737

  1. 100 Renegade Push-ups w/25# DBs
  2. 100 V-Ups
  3. 100 Front Squats w/45# Bar
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 738

  1. 50 Fingertip Push-ups
  2. 50 Sit-ups to Gymnastic Bridge
  3. 50 Squats to 1 Reverse Lunge Each Side
  4. 5 km Running w/25# Vest
--2 Rounds



Day 739

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols Each Side
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 740

  1. 100 Clap Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Power Clean to Front Squats w/45#
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 741

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups
  3. 100 High Jump Squats
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- Giant Squid Boxing Demon is using his boxing-gloved tentacles to smash in all manner of property. Get rid of him!
  1. 1 Minute Heavy Bag 
  2. 2 Minutes of Battle Ropes or Sand Bag Throws
  3. 3 Minutes Shadowboxing
--3 Rounds, then 1 Full Power Punch to Heavy Bag Each Side>>



Day 742

Same as Day 700 on Week 100.

One-Punch Man Training Program: Year Three


  1. Week 105
  2. Week 106
  3. Week 107
  4. Week 108
  5. Week 109
  6. Week 110
  7. Week 111
  8. Week 112
  9. Week 113
  10. Week 114
  11. Week 115
  12. Week 116
  13. Week 117
  14. Week 118
  15. Week 119
  16. Week 120
  17. Week 121
  18. Week 122
  19. Week 123
  20. Week 124
  21. Week 125
  22. Week 126
  23. Week 127
  24. Week 128
  25. Week 129
  26. Week 130
  27. Week 131
  28. Week 132
  29. Week 133
  30. Week 134
  31. Week 135
  32. Week 136
  33. Week 137
  34. Week 138
  35. Week 139
  36. Week 140
  37. Week 141
  38. Week 142
  39. Week 143
  40. Week 144
  41. Week 145
  42. Week 146
  43. Week 147
  44. Week 148
  45. Week 149
  46. Week 150
  47. Week 151
  48. Week 152
  49. Week 153
  50. Week 154
  51. Week 155
  52. Week 156
  53. FINAL THREE DAYS OF TRAINING-- CHALLENGE

One-Punch Man Training Program- Week 105

Week 104 is here!

This is the beginning of the 3rd year of training in the OPM Training Program. This first week is a bit of deload/taper week, before ramping back up into higher intensity workouts.


Day 729 

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Plate OH Sit-ups w/25# Plate and 10# Wrist Weights
  3. 100 Squats w/3 Band Pull-aparts and 10# Wrist Weights
  4. 10 km Running 
--Complete in as few sets as possible



Day 730

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 731

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Good Morning at Top
  4. 10 km Running
--Complete in as few sets as possible



Day 732

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 733

  1. 100 Renegade Push-ups w/20# DBs
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 734

  1. 100 Wide Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 735

Same as Day 700 on Week 100.

Tuesday, December 26, 2017

One-Punch Man Training Program- Week 104

Week 103 is here!

Day 722

  1. 50 Renegade Push-ups w/35# DBs
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side
  3. 50 Landing Gears w/20# DBs
  4. 5 km Running w/20# Vest
--2 Rounds



Day  723

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Plate OH Sit-ups w/25# Plate and 10# Wrist Weights
  3. 100 OH Squats w/65# Barbell and 10# Wrist Weights
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 724

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 90% 1 RM
  5. 10 Sit-ups @ 90% 1 RM
  6. 10 Squats @ 90% 1 RM
  7. 10 Push-ups @ 100% 1 RM
  8. 10 Sit-ups @ 100% 1 RM
  9. 10 Squats @ 100% 1 RM
  10. 10 Push-ups @ 110% 1 RM
  11. 10 Sit-ups @ 110% 1 RM
  12. 10 Squats @ 110% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 725

  1. 10 Push-ups @ 15 Seconds Down, 15 Seconds Up
  2. 10 Sit-ups @ 15 Seconds Up, 15 Seconds Down
  3. 10 Squats @ 15 Seconds Down, 15 Seconds Up
  4. 1000 Meter Run w/25# Vest
  5. 90 Push-ups
  6. 90 Sit-ups
  7. 90 Squats
  8. 9 km Running at Easy Pace
--Complete in as few sets as possible



Day 726

  1. 100 Diamond Push-ups w/10# Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Barbell
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 727

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 728

Same as Day 700 on Week 100.

Monday, December 25, 2017

One-Punch Man Training Program- Week 103

Week 102 is here!


Day 715

  1. 50 Manmakers w/70# DBs
  2. 100 Decline Sit-ups w/70# DB
  3. 100 Thrusters w/70# DBs
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 716

  1. 100 T-Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 OH Squats w/65# Barbell
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 717

  1. 10 Push-ups @ 87.5% 1 RM
  2. 10 Sit-ups @ 87.5% 1 RM
  3. 10 Squats @ 87.5% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 718

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 719

  1. 20 One-Arm Push-ups Each Side w/5# Vest
  2. 20 Sprinter Sit-ups Each Side w/2.5# Wrist and Ankle Weights
  3. 20 Pistols Each Side w/5# Vest
  4. 2 km Running w/20# Vest
--5 Rounds



Day 720

  1. 10 Rollout Push-ups to Deadlift w/275#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/275#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 721

Same as Day 700 from Week 100.

Saturday, December 23, 2017

One-Punch Man Training Program- Week 102

Week 101 is here!

Day 708

  1. 40 Renegade Push-ups w/35# DBs
  2. 40 Sit-ups to One-Leg Glute Bridge
  3. 40 Landing Gears w/20# DBs
  4. 4 km Running w/20# Vest
  5. 35 Renegade Push-ups w/35# DBs
  6. 35 Sit-ups to One-Leg Glute Bridge
  7. 35 Landing Gears w/20# DBs
  8. 3500 Meter Run w/20# Vest
  9. 25 Renegade Push-ups w/35# DBs
  10. 25 Sit-ups to One-Leg Glute Bridge
  11. 25 Landing Gears w/20# DBs
  12. 2500 Meter Run w/20# Vest
--Complete in as few sets as possible



Day 709

  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Clap Push-ups
  4. 100 Meter Jog
  5. 100 Meter Sprint
  6. 100 V-Ups
  7. 100 Meter Jog
  8. 100 Meter Sprint
  9. 100 High Jump Squats
  10. 100 Meter Jog
  11. 100 Meter Sprint
  12. 9200 Meter Run at Easy Pace
--Complete in as few sets as possible



Day 710

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 87.5% 1 RM
  5. 10 Sit-ups @ 87.5% 1 RM
  6. 10 Squats @ 87.5% 1 RM
  7. 10 Push-ups @ 97.5% 1 RM
  8. 10 Sit-ups @ 97.5% 1 RM
  9. 10 Squats @ 97.5% 1 RM
  10. 10 Push-ups @ 107.5% 1 RM
  11. 10 Sit-ups @ 107.5% 1 RM
  12. 10 Squats @ 107.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 711

  1. 10 Push-ups @ 10 Second Down, 10 Second Up
  2. 10 Sit-ups @ 10 Second Up, 10 Second Down
  3. 10 Squats @ 10 Second Down, 10 Second Up
  4. 1000 Meter Run
  5. 90 Push-ups 
  6. 90 Sit-ups
  7. 90 Squats
  8. 9 km Running at Easy Pace
--Complete in as few sets as possible



Day 712

  1. 10 Push-ups, then MAX Distance Handstand Walk
  2. 10 Sit-ups, then MAX Distance Handstand Walk
  3. 10 Squats, then MAX Distance Handstand Walk
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 713

  1. 10 Push-ups, then MAX Set of Pull-ups
  2. 400 Meter Run
  3. 10 Sit-ups, then MAX Set of Pull-ups
  4. 400 Meter Run
  5. 10 Squats, then MAX Set of Pull-ups
  6. 200 Meter Run
--10 Rounds



Day 714

Same as Day 700 from Week 100.

Thursday, December 21, 2017

One-Punch Man Training Program- Week 101

Week 100 is here!

Day 701

  1. 50 Manmakers w/70# DBs
  2. 100 Decline Sit-ups w/70# DB
  3. 100 Thrusters w/70# DBs
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 702

  1. 50 YTW Push-ups w/10# Wrist Weights
  2. 50 Plate OH Sit-ups w/25# Plate and 10# Wrist Weights
  3. 50 Squats w/3 Band Pullaparts at Top w/10# Wrist Weights
  4. 5 km Running w/20# Vest and 10# Wrist Weights
--2 Rounds



Day 703

  1. 10 Push-ups @ 85% 1 RM
  2. 10 Sit-ups @ 85% 1 RM
  3. 10 Squats @ 85% 1 RM
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 704

  1. 20 Fingertip Push-ups w/20# Vest
  2. 80 Knuckle Push-ups w/20# Vest
  3. 100 Wide Leg Sit-ups
  4. 100 Squats to Good Mornings w/20# Vest
  5. 10 km Running w/20# Vest, continuously punching
--Complete in as few sets as possible



Day 705

  1. 10 One-Arm Push-ups Each Side w/5# Vest 
  2. 10 Sprinter Sit-ups Each Side w/2.5# Wrist and Ankle Weights
  3. 10 Pistols w/5# Vest
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 706

  1. 10 Rollout Push-ups to Deadlift w/270#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/270#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 707

Same as Day 700 from Week 100

Wednesday, December 20, 2017

Origin Story Master Post


  1. Episode 1: First Steps
  2. Episode 2: You Can Do This
  3. Episode 3: Hero of... Mulch?
  4. Episode 4: TAKEN
  5. Episode 5: Meet Lindsay
  6. Episode 6: Side Quests
  7. Episode 7: Self-Defeating Duffy
  8. Episode 8: Getting Serious Now
  9. Episode 9: Real Life Minigames!
  10. Episode 10: Crossover Couple
  11. Episode 11: Sick and Tired

Origin Story is a project where I'm taking John Duffy, a man with no background in fitness and who is horribly out of shape, and doing what is necessary to turn him into the hero his family, and the world, needs him to be.

What If Pilaf Got His Wish? | Whatever

Our new "What If" series, entitled "Whatever."  Check it out and let's hear what you have to say about it. If this does well, we'll expand the story into the rest of the series!



One-Punch Man Training Program- Week 100

Week 99 is here!

Day 694
  1. 25 Renegade Push-ups w/35# DBs
  2. 25 Sit-ups to One-Leg Glute Bridge Each Side
  3. 25 Landing Gears w/20# DBs
  4. 2500 Meter Run w/20# Vest
--4 Rounds


Day 695
  1. 100 Push-ups to 1 Mountain Climber Each Side
  2. 100 Sit-ups w/Twist
  3. 100 Close Stance Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 696

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 85% 1 RM
  5. 10 Sit-ups @ 85% 1 RM
  6. 10 Squats @ 85% 1 RM
  7. 10 Push-ups @ 95% 1 RM
  8. 10 Sit-ups @ 95% 1 RM
  9. 10 Squats @ 95% 1 RM
  10. 10 Push-ups @ 105% 1 RM
  11. 10 Sit-ups @ 105% 1 RM
  12. 10 Squats @ 105% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 697
  1. 100 Push-ups to Superman Lift
  2. 100 Sit-ups to Glute Bridge
  3. 100 Prisoner Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 698
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Left
  5. 100 Meter Side Shuffle Right
  6. 400 Meter Jog
  7. 10 Fingertip Push-ups
  8. 10 Sit-ups
  9. 10 Jump Squats to Deadhang Pull-up
  10. 100 Meter Sled Sprint w/45#
--10 Rounds


Day 699
  1. 100 Diamond Push-ups, then 5 Minutes Bear Crawl
  2. 100 Diamond Sit-ups, then 3 Minutes Crab Walk
  3. 100 Close Stance Squats, then 1 Minute Handstand Walk
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible


Day 700
  1. 45 Push-ups 
  2. 45 Sit-ups
  3. 45 Squats
--2 Rounds, then
  1. 10 Push-ups of Choice
  2. 10 Sit-ups of Choice
  3. 10 Squats of Choice
  4. 10 km Running at Easy Pace

Tuesday, December 19, 2017

One-Punch Man Training Program- Week 99

Week 98 is here!

Day 687

  1. 45 Manmakers w/70# DBs
  2. 90 Decline Sit-ups w/70# DB
  3. 90 Thrusters w/70# DBs
  4. 5 Manmakers w/70# DBs
  5. 10 Decline Sit-ups w/70# DB
  6. 10 Thrusters w/70# DBs
  7. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 688

  1. 100 Hindu Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 689

  1. 10 Push-ups @ 82.5%
  2. 10 Sit-ups @ 82.5%
  3. 10 Squats @ 82.5%
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 690

  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Sprint
  5. 200 Meter Jog
  6. 200 Meter Sprint
  7. 200 Meter Backpeddle
  8. 200 Meter Sprint
  9. 400 Meter Jog
  10. 400 Meter Sprint
  11. 400 Meter Backpeddle
  12. 400 Meter Sprint
  13. 100 Push-ups
  14. 100 Sit-ups
  15. 100 Squats
  16. 6800 Meter Run w/20# Vest
--Complete in as few sets as possible



Day 691

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 692

  1. 10 Rollout Push-ups to Deadlift w/265#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/265#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 693

Same as Day 567 on Week 81.

Sunday, December 17, 2017

One-Punch Man Training Program- Week 98

Week 97 is here!

Day 680

  1. 50 Renegade Push-ups w/30# DBs
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side
  3. 50 Landing Gears (Curl DB to Front Rack Position, Squat, Return Weight to Bottom of Curl Position) w/15# DBs
  4. 5 km Running w/20# Vest
--2 Rounds



Day 681

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Squats to Good Mornings
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 682

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 82.5% 1 RM
  5. 10 Sit-ups @ 82.5% 1 RM
  6. 10 Squats @ 82.5% 1 RM
  7. 10 Push-ups @ 92.5% 1 RM
  8. 10 Sit-ups @ 92.5% 1 RM
  9. 10 Squats @ 92.5% 1 RM
  10. 10 Push-ups @ 102.5% 1 RM
  11. 10 Sit-ups @ 102.5% 1 RM
  12. 10 Squats @ 102.5% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats 
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 683

  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. 100 Meter Sprint
--100 Rounds



Day 684

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Sit-ups w/25# Plate OH w/5# Wrist Weight
  3. 100 OH Squats w/45# Bar w/5# Wrist Weights
  4. 10 km Running w/20# Vest and 5# Wrist Weights
--Complete in as few sets as possible



Day 685

  1. 10 Push-ups to 1 Handstand Push-up
  2. 10 Sit-ups to 1 Gymnastic Bridge Push-up
  3. 10 Jump Squats to 1 Deadhang Pull-up
  4. 1000 Meter Run w/20# Vest, continuously throwing punches
--10 Rounds



Day 686

Same as Day 567 on Week 81.

Saturday, December 16, 2017

One-Punch Man Training Program- Week 97

Week 96 is here!

Day 673    

  1. 40 Manmakers w/70# DBs
  2. 80 Decline Sit-ups w/70# DB
  3. 80 Thrusters w/70# DBs
  4. 10 Manmakers w/70# DBs
  5. 20 Decline Sit-ups w/70# DB
  6. 20 Thrusters w/70# DBs
  7. 10 km Running at Easy Pace
---Complete in as few sets as possible



Day 674

  1. 50 Fingertip Push-ups w/10# Vest
  2. 50 Knuckle Push-ups w/10# Vest
  3. 100 Sit-ups w/5 Punches at Top
  4. 100 Squats w/5 Punches at Top
  5. 10 km Running w/20# Vest 
--Complete in as few sets as possible

<<MONSTER EVENT- Down from below the surface of the earth, a giant worm has emerged. Every time you destroy a section of the worm and split it in half, it creates a new worm. Continue hitting the worm until you are able to harness enough power to completely obliterate it!
  1. 10 Minutes Heavy Bag 
  2. 50 Full Power Punches to Heavy Bag each side>>

Day 675 

  1. 10 Push-ups @ 80% 1 RM
  2. 10 Sit-ups @ 80% 1 RM
  3. 10 Squats @ 80% 1 RM
  4. 1000 Meter Running w/20# Vest
--10 Rounds



Day 676

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Plate OH Sit-ups w/25# Plate and 5# Wrist Weights
  3. 100 Squats w/3 Band Pull-aparts w/5# Wrist Weights at Top
  4. 10 km Running w/20# Vest and 5# Wrist Weights
--Complete in as few sets as possible



Day 677

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols Each Side
  4. 10 km Running w/20# Vest
--Complete in as few sets as possible



Day 678

  1. 10 Rollout Push-ups to Deadlift w/260#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/260#
  4. 1000 Meter Run w/20# Vest
--10 Rounds



Day 679

Same as Day 567 on Week 81.

One-Punch Man Training Program- Week 123

Week 122 is here! Day 855 40 Renegade Push-ups w/55# DBs 40 Sit-ups to One-Leg Glute Bridge Each Side 40 Landing Gears w/35# DBs 60 ...