That’s awesome! I remember my dad driving me 3 hours to Cleveland for my first NBA game when i was 12(?) as a Christmas present. It’s still a great memory for me, as I’m sure it will be for your son! Enjoy!
Also, lovely work on all of this working out stuff. I hate doing my conditioning, but you’re making me feel bad…
5s PRO, 5x5 FSL - c22w2d6
Friday - 17 March 2023
Workout: Calves, (tomorrow’s) daily work, & extra conditioning, 1010-1050 (40 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Single-leg CR - L/R - 30 lbs - 10, 8, 8
b) Modified Tate press - 2x25 lbs - 20, 20, 20
Towel hop tabata - 4x40/10
Basic B*tch Booty Blaster WOD - AMRAP, 15 minutes
Rounds: 4 + 68 reps (5 full rounds in +0:25)
This all feels vaguely familiar somehow…
Today’s WOD was less intense but absolutely a “For Quality” workout: I was really focused on the squeeze at the top of each movement, and my glutes and hams were burning by the end. And, yes: My HR was up and I’m sweating like crazy!
Not sure exactly what tomorrow looks like, but I’ll try to toss in some high-intensity something or other—maybe Tabearta or tabata front squats or the like—as some extra work if time and energy allow. Either way, today’s work fit the bill, so I’m calling it good!
Off to the game! See you back here tomorrow.
5s PRO, 5x5 FSL - c22w2d7
Saturday - 18 March 2023
Workout: Easy conditioning, 0905-1010 (65 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
BB curl - 100
Weighted vest walk - 30 kg - 15 minutes
Fasted.
We had an absolute blast at the game yesterday! He was ear-to-ear smiles pretty much the whole time—even when he started to crash about mid-way through the 3rd quarter—and my daughter, who’s not necessarily the biggest sports fan, just loves being out among the crowds. Plus, she made it on the jumbotron, and what’s not to love about that!?!
It was a 21-hour day for me, but we were home by about 1230 and in bed just before 0100. Woke up at 0500, rolled over and fell asleep until 0600, rolled over again, and finally got up just before 0700.
Yesterday’s swapped-out hard conditioning and some quick plate ground-to-overhead with KB swings planned for later today.
The first, last, and only time I made it on the Jumbotron was at a college game and it was because my hair was unkempt, got a free haircut in exchange for the shame though.
Sounds like everyone had a blast though, I’ve enjoyed every NBA game I’ve been to
5s PRO, 5x5 FSL - c22w2d7
Saturday - 18 March 2023
Workout: Hard conditioning & extra conditioning, 1355-1440 (45 minutes)
Something Extra
21-15-9-5 plate ground-to-overhead - 45 lbs
15 KB swings - 28 kg, between each set
Time: 4:27
Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 6 DB snatch - L/R - 30 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 10 burpees
Rounds: 5 (in 18:08)
I’ve had that dull not-enough-sleep headache all morning, and caffeine isn’t touching it—but I got this done anyway. Decided to do the extra work first, just so I didn’t let myself off the hook. That one’s a keeper. Sled work went alright, but my quads were burning like crazy today, not to mention my lungs.
Hoping to get some decent sleep tonight, because 1s week starts tomorrow!
5s PRO, 5x5 FSL - c22w2 - summary
Placeholder.
5s PRO, 5x5 FSL - c22w3d1
Sunday - 19 March 2023
Workout: Easy conditioning, 0725-0820 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. Setup for the work that’ll follow later today.
5s PRO, 5x5 FSL - c22w3d1
Sunday - 18 March 2023
Workout: Calves, daily work, & extra conditioning, 1210-1310 (60 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) EZ bar skull crushers - 50 lbs - 20, 20, 20
b) Single-leg CR - L/R - 30 lbs - 10, 8, 8
Towel hop tabata - 4x40/10
Hurry Up & Wait WOD - false start
(Modified) Hurry Up & Wait WOD - false start
At Least It’s Something - in as few rounds as possible:
50 strict overhead press - 95 lbs, clean 1st rep of each round
3 burpee-over-bar after each round
Rounds: 6
But You Can Do More, Sven! - for time:
100 air squats
1 burpee-chin after every 10 reps
Time: 4:39
So that was kinda weird: the calf work and daily triceps stuff was humming along just fine, nothing out of the ordinary, but then I had two false starts with the Hurry Up & Wait WOD: It’s supposed to be EMOM, 15 minutes of 6 squat cleans at 95 lbs with 4 burpees-over-bar, but I got through two full rounds and just died.
Okay, weird. “Not sure what’s going on,” I said to no one in particular, “but 15 minutes of that isn’t happening. How about 5 squat cleans into 3 burpees-over bar?”
Nope! Two rounds of that, and it was the same thing. I just stopped.
Now, I’ll be the first to admit I’ve occasionally quit a few things a few times, but to try something, quit, adjust, and quit again? That’s pretty strange. So, I tried to do right thing and listen to my body or my mind or whatever and I totally changed gears. 100% on-the-fly, too, which is quite possibly the STRANGEST thing!
Came up with the overhead press bit that you see above, and I was pretty happy with how that felt: I did sets of 15, 8, 8, 8, 8, and 3 to get 50, and knocked out 6 cleans and 18 burpees-over-bar to boot.
I was still a bit annoyed with myself for whatever was going on with those WOD attempts, so I decided to get 50, and then 100 air squats as quickly as I could, just because. Then I did the first 10 and decided to toss in a random burpee-chin after every 10 reps, again just because. So that’s 100 air squats and 10 burpee-chins in 4:39.
Finally, I was satisfied: I got my HR up and I was sweating, I got weight overhead, and there were lots of level changes, so it was a good workout, even if it was a very different sort of experience for me!
5s PRO, 5x5 FSL - c22w3d2
Monday - 20 March 2023
Workout: Squat, 0520-0650 (90 minutes)
Indigo-3G - 0500
Surge - 0530-0632
Warm-up
Throws + jumps
Begin: 0545; End: 0647; Duration: 62 minutes
Squat - 145x5, 175x5, 205x5 | 240x5, 270x5, 300x5 | (240x5)x5
Dip - 75 - 15, 12, 8
HLR - 20, 15
Pull-up - BW - 13, 12, 10
Push-up - 30
Good morning - 135 - 10, 10, 10
BPA - red - 10 high + 10 mid + 10 low
Triceps kickback - L/R - 15 lbs - 20, 20, 20, 20
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
“Don’t think, just squat.”
So that’s what I did.
By far the best way to do em.
Getting close to that regular top set being 3 plates for 5, nice work.
Nice squatting!
5s PRO, 5x5 FSL - c22w3d2
Monday - 20 March 2023
Workout: Hard conditioning, 1705-1740 (35 minutes)
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 10 plate front raise - 25 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 DB row - 65 lbs
Rounds: 5 (in 15:31; 6 full rounds in 19:07)
My right SI joint was angry during that—I think the rows were the culprit—but I managed just fine. Could probably stand for more reps or more weight (or both!) on those front raises, but I was working hard as it was.
In any case, I’m “glad” I pushed for 6 rounds, but I’m more glad to be done for today!
5s PRO, 5x5 FSL - c22w3d3
Tuesday - 21 March 2023
Workout: Press, 0515-0650 (95 minutes)
Indigo-3G - 0500
Surge - 0530-0622
Warm-up
Throws + jumps
Begin: 0539; End: 0644; Duration: 65 minutes
Press - 75x5, 95x5, 110x5 | 125x5, 145x5, 160x(4 + 0) | (125x5)x5
Chin-up - 25 lbs - 11 + 3, 12 + 1, 8
Ab wheel - ramp (19) - 15, 12, 8
Decline DB press - 2x65 lbs - 15, 15, 5
BFP - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 10, 10, 10
Band pushdown - red - 30
Incline french press - 60 lbs - 15, 15, 15, 15
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Really wanted to repeat 160x5, but I just didn’t have it in me today: The first was slow, reps 2-3 were solid, rep 4 stalled about halfway up but I was able to grind it out, and the 5th was just stuck in the rack position. I took about 20 seconds to gather my wits (and breathe a little), but I couldn’t even get another rep at that point—my goose was cooked!
I’ve blindly increased my press TM by 15 lbs since the last TM test, so I know I’m pushing my limits. But there’s no doubt I’ve gotten stronger, so we’re calling that the win.
Rest of it was fine, but I am exhausted—no doubt about that either.
Hard conditioning to follow later today.
This simple, seemingly innocuous statement is the thing that really gets me fired up abut training, and it gets me even more motivated seeing it in your log. This should be proof to anyone that training with intensity and consistency leads to this very matter-of-fact statement. It just is. You don’t worry about overthinking “Which program is optimal,” “I didn’t get enough sleep,” “But the science says I should be doing this.” Nah man, you just DO. So that there’s no doubt you’ve gotten stronger. I think you’ve become the Milo or Sisyphus to a lot of the people on this forum. And the knuckleheads that start threads to argue about all the other stuff should just read your log and shut up.
I also appreciate all of the encouragement you give everyone else.
@hillbillyk - Much appreciated, my dude. I’m nobody special, but maybe that’s exactly what makes your comments so relevant.
5s PRO, 5x5 FSL - c22w3d3
Tuesday - 21 March 2023
Workout: Hard conditioning, 1705-1740 (35 minutes)
Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 10 alternating forward lunges - L/R - 2x30 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 25 alternating mini-band walks - L/R - black
Rounds: 4 (in 18:50)
Sled push - 2x50 yards, 135 + sled = 222 lbs
Time: (untimed)
That was interesting: I love the lower-body blast with this variation, but 10 lunges and 25 mini-band walks per leg per round take a long time if you’re going to do them right!
(Oh, and for the record: I do the band walks with a deep squat at full extension, so technically I did 50 bodyweight squats per round, too.)
Given that I only got 4 rounds in, I decided to do 2 more up-and-back trips with the sled—sled days are supposed to be about the sled work, and I just throw in the extra moves to break up the monotony, but today I spent most of my time NOT pushing the sled!
5s PRO, 5x5 FSL - c22w3d4
Wednesday - 22 March 2023
Workout: Easy conditioning, 0525-0620 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Identical to last Wednesday morning: Fasted, setup for this afternoon’s work.
Imagine that!
5s PRO, 5x5 FSL - c22w3d4
Wednesday - 22 March 2023
Workout: Daily work, calves, & extra conditioning, 1620-1530 (70 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) JM press - 60 lbs - 25, 25, 25
Jump rope - 300+ reps
(Modified) Fat Amy WOD - for time:
50 air squats + 10 burpees
40 sit-ups + 10 burpees
30 alternating lunges per leg + 10 burpees
20 28-kg KB swings + 10 burpees
10 30-inch box jumps + 10 burpees
20 28-kg KB swings + 10 burpees
30 alternating lunges per leg + 10 burpees
40 sit-ups + 10 burpees
50 air squats + 10 burpees
Time: 24:38
Took a bit longer than I might’ve liked, but I was kind of meandering through the early part—I definitely wasn’t in a hurry at that point.
I modified that WOD to do 30 lunges per leg and to replace the 10-meter bear crawl with box jumps, so I think that added a few minutes. Lots of level changes there, but nothing ground-to-overhead. I’ll have to remember to rectify that in this week’s remaining conditioning workouts.
But, I got my… Wait. I don’t even have to say it, do I?