THIS is so good!
My wife is starting to learn to push me like this because I’m less of a A-hole when I’ve got a session in.
3 Likes
That’s what I want to know! My trip to St Albans last fall was my first (and so far only) trip with the new company, but if I ever have occasion to visit our Sydney office…
Me too. (Or so I like to think, at least—haha!)
3 Likes
5x5/3/1 Anchor - c25w1d5
Thursday - 25 May 2023
Workout: Deadlift, 0515-0635 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0619
Warm-up
Throws + jumps
Begin: 0543; End: 0632; Duration: 49 minutes
Deadlift - 140x5, 170x5, 205x5 | 240x5, 275x5, 310x5, 340x5
Pull-up - BW - 12, 12, 6
Dip - 75 lbs - 12, 12, 6
Ab wheel - ramp (19) - 18, 12
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Managed to settle down last night, and though my sleep was full of work-related dreams (nightmares?), it wasn’t any worse than usual. But I did sleep all the way up to my alarm, which shocked me awake at 0432.
Warm-up sets in 13 minutes, main work in 23 minutes, assistance superset throughout. Pulled everything except the top set without straps, and I was really pleased with how it all felt. I could feel my left hand starting to loosen on the last rep of 310, but I feel fairly confident I could’ve done 315x5 without straps well enough, so I think that’ll be my new threshold. Anyway, I was feeling a bit anxious at the prospect of 340x5 today, but it ended up moving really well, so that’s cool!
Rest of it was fine, too, nothing unusual there—except maybe that I feel like I cheat too much with my back leg on those reverse lunges when I’m working my left side. It might just be in my head, too, because I feel like the more I concentrate on NOT cheating, the WORSE it is!
I’m planning on yesterday’s swapped-out calves, triceps, and hard conditioning this afternoon, so hopefully my day goes to plan!
16 Likes
So funny that you went to my old town. Sounds like if you did come down under you won’t come to my new town because I am in Melbourne (not Sydney). Shame
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Good luck with that…
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@simo74 - If I ever make it that far from home, I’ll be way too close not to trip about.
@hillbillyk - Thanks! Turns out today went much better than yesterday—but sadly that only brings us back to baseline. (Haha!)
1 Like
5x5/3/1 Anchor - c25w1d5
Thursday - 25 May 2023
Workout: Calves, triceps, & hard conditioning, 1700-1810 (80 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Underhand straight-bar pushdown - 30 lbs - 25, 25, 25
b) Standing CR - BW - 50, 50, 50
Jump rope - 300+ reps
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 15 DB lateral raise - 2x15 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 lateral squat - L/R - 40 lbs
Rounds: 5 (in 18:26)
With that out of the way, I’m back on track—only to blow it up again with family in town all weekend. But I don’t know that for sure just yet, so we’ll have to see how things play out…
One way or the other, though, it’ll all get done. You can count on that!
12 Likes
5x5/3/1 Anchor - c25w1d6
Friday - 26 May 2023
Workout: Bench, 0540-0640 (60 minutes)
Indigo-3G - 0525
Surge - 0555-0626
Warm-up
Throws + jumps
Begin: 0558; End: 0634; Duration: 36 minutes
Bench - 90x5, 120x5, 145x5 | 165x5, 190x5, 215x5, 235x5
Chin-up - 25 lbs - 12, 12, 6
Seated DB press - 2x45 lbs - 17, 13
HLR - 20, 10
BFP - red - 30
Band pushdown - red - 30
Good morning - 145 lbs - 15, 10
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Alarm woke me up again today, I was moving very slowly and ended up about 25 minutes behind.
Flew through the work, though: Warm-up sets in 10 minutes, main work in 16 minutes, assistance superset throughout. Top set was slow: I hit the left j-hook on unrack and things felt unbalanced. I probably should’ve re-racked and started again, but I just went with it.
I’ve got Juarez Valley bear complexes with burpee-chins planned for later. WTF was I thinking!?!
Yeah, THAT’s gonna be a fun ride, so buckle up!
19 Likes
5x5/3/1 Anchor - c25w1d6
Friday - 26 May 2023
Workout: Extra conditioning, 1600-1645 (45 minutes)
Juarez Valley Bear Complexes + Burpee-Chins
10-1-9-2-8-3-7-4-6-5-5 Bear complexes - 95 lbs
5 burpee-chins (after every set; strict, various grips)
Time: 34:45
I dare you.
I just… I dare you.
12 Likes
Errr no thanks 
1 Like
5x5/3/1 Anchor - c25w1d7
Saturday - 27 May 2023
Workout: Easy conditioning, 0655-0750 (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.
11 Likes
5x5/3/1 Anchor - c25w1d7
Saturday - 27 May 2023
Workout: Calves, triceps, & hard conditioning, 1500-1600 (60 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Single-leg CR - L/R - 35 lbs - 10, 10, 10
b) Triceps kickback - L/R - 15 lbs - 25, 25, 25
Towel hop tabata - 4x40/10
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 6 DB snatch - L/R - 50 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 8 Pendlay rows - 135 lbs
Rounds: 4 (in 15:26; 5 full rounds in +4:05)
And we grind, people.
Every day.
Every g-ddamn day.
13 Likes
You are such a workhorse man. I’m always blown away seeing the effort you give in here!
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Thanks, my dude. Game recognize game.
1 Like
5x5/3/1 Anchor - c25w1 - summary
Good week, lifts moved well, Juarez Valley kicked my butt, and things are trending in the right direction. Turned my diet around, too, which is great: breakfast, lunch, and dinner every day, super-solid choices, ate until I was full, didn’t get sucked in by crappy treats. OMAD’s great, and there are aspects that I like and that are beneficial, but like that gaining phase last fall, I probably just went a little too long with it and got in a rut. A bit of variety may well be the key to nutritional success for me—but if you’ve followed this log for any amount of time, you know variety is NOT my strong suit!
Week 2 of the 5x5/3/1 Anchor cycle starts today. My goals are:
- Complete all 4 lifting workouts
- Complete 4 days of extra conditioning
- Complete 3 days of easy conditioning, direct triceps work, and direct calf work
- Complete 3 days of hard conditioning
- Continue to eat properly
Nothing more to say about that, so off we go!
11 Likes
5x5/3/1 Anchor - c25w2d1
Sunday - 28 May 2023
Workout: Easy conditioning, 0655-0750 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 25 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted.
Managed to get all of yesterday’s work in despite another kinda hectic out-of-town-family-in-town day, so I’m keeping my fingers crossed that today will be the same. Toward that end: I’m done for now and setup for later!
11 Likes
5x5/3/1 Anchor - c25w2d1
Sunday - 28 May 2023
Workout: Calves, triceps, & hard conditioning, 1215-1310 (55 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Single-leg CR - L/R - 35 lbs - 10, 10, 10
b) Overhead triceps extension - 2x25 lbs - 20, 20, 20
Towel hop tabata - 4x40/10
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 15 KB swings - 28 kg
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 8 deficit RDL - 155 lbs
Rounds: 5 (in 16:23)
Still not sure what this afternoon holds, but with this out of the way, it doesn’t matter much—I’m free!
10 Likes
@SvenG may I ask the background to the direct tricep and calf work? Weak points? Aesthetics?
Just my curiosity so by all means ignore.
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This!
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Nothing wrong with that!
I was getting ready for work this morning and did the calf check and was thinking hmm time for calf raises, then saw this post 
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