Nice job mate
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@throwawayfitness, @Spock81, @simo74 - Thanks, everyone! Pretty happy with that set today, especially the way deadlifts have been going lately.
@jibb - That’s a great suggestion, thank you!
2 Likes
5/3/1 & Bodybuilding - c19w2d3
Tuesday - 13 December 2022
Workout: Easy conditioning, 1755-1845 (50 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done.
4 Likes
5/3/1 & Bodybuilding - c19w2d4
Wednesday - 14 December 2022
Workout: Easy conditioning, 0410-0505 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Fasted. Done.
Went to bed about hour later than usual, slept like crap, and up about an hour and a half earlier than usual. At least this much is done now…
9 Likes
5/3/1 & Bodybuilding - c19w2d4
Wednesday - 14 December 2022
Workout: Daily work, calves, & extra conditioning, 1710-1805 (55 minutes)
Jump rope - 300+ reps
5 rounds of:
a) BPA - red - 10 high + 10 mid + 10 low (per round)
b) Deficit RDL - 135 lbs - 10, 10, 10, 10, 10
c) CT’s modified French press - 95 lbs - 10, 10, 10, 10, 10
Jump rope - 300+ reps
3 rounds of:
a) Plate ground-to-overhead - 45 lbs - 25, 25, 25
b) Single-leg CR - L/R - 35 lbs - 10, 8, 8
Moving slowly this evening—feeling the late night and early morning. Guess I did it kinda out of order because of where I slotted in the second set of jump rope reps, but whatever, I got it all done!
13 Likes
5/3/1 & Bodybuilding - c19w2d5
Thursday - 15 December 2022
Workout: Chest & triceps, 0520-0635 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0631
Warm-up
Jumps only (no throws)
Begin: 0536; End: 0634; Duration: 56 minutes
Bench - 95x5, 125x5, 150x5 | 180x5, 205x5, 230x11 (rep PR)
Dip - 75 lbs - 10, 9 + 1, 7 + 2 + 1, 7 + 3
DB flye - 2x35 lbs - 12, 12, 12, 8 + 4
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 32 + 11 + 8, 26 + 9 + 7, 19 + 6 + 5, 14 + 5 + 5 (147 reps)
BFP - red - 30, 30, 30, 30, 30
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Have you ever ACTUALLY failed a push-up? Yeah, I thought so too. Until this morning…
I had @whang’s log title in my head all morning, and I managed to extend that top set for a new 5+ PR: 230x11 is “1 more rep” than last time out with 230, but the reps themselves were SO much better. The bar didn’t slow down until rep 10, and though 11 was tough, there was another one in there if I had wanted to fight. But I still had a lot of workout left at that point, so I left it there.
Warm-up sets in 4 minutes, main work in 7 minutes, follow-up supplemental in 10 minutes. Hit a wall on that 3rd set of dips, so I took a longer rest (close to 2 full minutes, I think) and managed to not do worse on the last set. Also added 1 rep on almost every mini-set of push-ups today for 147 total. And yeah, I actually hit failure—like real failure, not just technical failure—on a few of those… Total face plant. (Funny, not funny!)
Rest of it was tough by the end, but luckily all I’ve got left is easy conditioning, and that’ll follow later in the day as usual.
Edit: Forgot to mention that I skipped throws today because of the downpour outside. It’s been doing that pretty much all day, actually.
23 Likes
Awesome!
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Well done
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Nice work going on! Just catching up on some logs after being away a few days. Loving the jump rope and Cindy WO’s mixed in.
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it just keeps getting better in here. Nice job Sven
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It is the worst. The first 90% are so easy then there are a few quivery ones and boom…laying face down on the ground.
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That forced rest period a little while back is coming back and paying you in spades now… superb matey.
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@aholding88, @throwawayfitness, @simo74, @raven78 - Thanks for the comments, guys! The 11th rep on that top set is just icing on the cake at this point: I’m most happy about the fact that the first 8-9 reps were just about as fast and crisp as I could hope for!
@antiquity - In a parallel universe somewhere, I am that reality’s Mat Fraser, haha! Seriously, though, thanks for dropping in and catching up—it’s always good to have you around.
@heretolog - So you’ve actually failed a push-up, I see. Your comment nails the experience both eloquently and precisely.
5 Likes
5/3/1 & Bodybuilding - c19w2d5
Thursday - 15 December 2022
Workout: Easy conditioning, 1750-1845 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done. Gotta eat like a beast now—it’s Thursday, which means tomorrow’s Friday, and that means squats!
9 Likes
Getting after in here. GL on the squats!
1 Like
5/3/1 & Bodybuilding - c19w2d6
Friday - 16 December 2022
Workout: Legs & abs, 0520-0640 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0621
Warm-up
Throws + jumps
Begin: 0538; End: 0637; Duration: 59 minutes
Squat - 105x5, 135x5, 165x5 | 195x5, 225x5, 255x23 (rep PR)
BB hack squat - 145 lbs - 15, 15, 15, 15, 15
Leg curl - 80 lbs - 15, 15, 15, 15, 15
Leg extension - 105 lbs - 12, 12, 12, 12
Ab wheel - ramp (19) - 12, 12, 12, 12
Upright row - 60 lbs - 15, 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Christmas came early this year!
Yep, that’s right: I gave myself nearly 2 full minutes of rest before the last set of hack squats!
Crushed a WM at 255 for 23 reps, too. Previous best was 255x20 at the end of June.
I saw this week’s weights last Sunday and knew I wanted today’s top set for 21, but then I realized this morning that the June WM might’ve actually been 21 or 22 reps—my notes said I lost count and so decided to record 20 reps, 'cause I knew it wasn’t fewer than that. I was also certain it wasn’t more than 22, so that meant 23 for a small rep PR today, so…
First 11 were pretty fast, though they got tough around rep 8. After 11, I basically did singles up to 23, taking about 5-7 deep breaths between each rep. The weight was heavy during the “rests,” but it didn’t get really heavy until about rep 17 or 18—at that point my lower back was starting to whine, so I just wanted to finish. But I forced myself to take each one as it came, to breathe deeply, and not to rush: I had come too far to miss the PR because I got antsy. It was agony for about 3:15, but I got it done.
Obviously exhausted by that point, but I managed to get the rest of it done in a reasonable time, too. Warm-up sets in 4 minutes, main work in 11 minutes, and supplemental in 14 minutes (!)—somehow I was able to move through the hack squats at a fairly normal pace, but I really did take nearly 2 minutes before the last set.
Easy conditioning to follow later today. But for now, let’s eat. All. The. Food.
23 Likes
Nice pr
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Amazing.
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Nice job on the squats
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