Very nice work!!!
2 Likes
nice work
1 Like
5/3/1 & Widowmakers - c28w2d5
Thursday - 14 September 2023
Workout: Extra conditioning, 1820-1855 (35 minutes)
Alpha Male - about 1140
(Inspired by) Dips & Dots WOD - for time:
Buy-in: Run - about 670 m
AMRAP, 10 minutes:
8 deadlifts - 185 lbs
6 dips - BW
4 pull-ups - BW
Rounds: 6 + 14 (7 full round in +some change)
Buy-out: Run - about 670 m
Total time: 22:36
Not bad.
My legs—and especially my feet (!?!)—felt like lead during those runs, but still: Not bad.
12 Likes
That is some serious benching mate. 300 plus soon.
2 Likes
5/3/1 & Widowmakers - c28w2d6
Friday - 15 September 2023
Workout: Clean, squat, & daily work, 0510-0650 (100 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0617
Warm-up
Throws + jumps
Begin: 0535; End: 0640; Duration: 65 minutes
Squat - 155x5, 185x5 | 215x3, 245x3, 275x15 (rep PR)
Hang power clean - 70x5, 85x5 | 95x3, 110x3, 125x14 (rep PR)
SLDL - 190x20 (rep PR)
Ab wheel - ramp (19) - 15, 10
Dip - 75 lbs - 13, 12
Chin-up - BW - 13, 12
Push-up - 25
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
Shrug - 2x65 lbs - 15, 10
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 9 + 12 minutes, main work in 18 + 17 minutes, SLDL supplemental set in 9 minutes, assistance superset throughout.
That squat top set might’ve been 16 reps: I know I did rep 13 twice, I’m just not sure the first one was actually “13.” Even so, it was an awesome set: Strong and properly fast through rep 10, then 5-6 deep breaths between what could’ve looked like singles to the end. I was utterly spent after that set, but there was still a lot more to go…
Should’ve had 15 reps on that top set of cleans, but I came down hard after the 13th rep, almost lost the bar from my left hand, struggled to reset without dropping it, managed the 14th rep, but was done. I’m pretty sure a 15th rep was in there, and I hate that I continually fight my failing grip on some of these movements. Speaking of…
Crushed those SLDLs, but I used straps for that. There’s a chance I would’ve done so even if I hadn’t struggled on the cleans, but there was no way I was missing the Widowmaker reps due to grip. My heart and lungs were burning, and I think I put the work into my hamstrings and back well enough.
I’ve been deciding on my afternoon work late in the day rather than the night before, but that’s worked pretty well this week, so:
13 Likes
I’d hate to be you in the morning after all of that, seriously though your progress this anchor has been properly amazing
3 Likes
You are a PR machine in here this week. Kicking ass man!
1 Like
@aholding88 - I’m pretty sure I’ll hate to be me tomorrow morning, too—haha! I’m eating a TON of protein today to stave off soreness. And the bloodflow to my lower body in this afternoon’s work (see below) should help, too.
@shaneinga - Thanks, my man! It’s been a good week, to be sure. Hope you enjoy the beach!
1 Like
5/3/1 & Widowmakers - c28w2d6
Friday - 15 September 2023
Workout: Extra conditioning, 1800-1830 (30 minutes)
Alpha Male - about 1220
(Modified) Up Down Up WOD - AMRAP, 15 minutes:
10 sit-ups
15 air squats
150 jump rope reps
Rounds: 4 + 145 reps (6 full rounds in +5:25)
Modified for time and to replace double-unders with 2x jump rope reps.
Had a little extra time today, so rather than just finish out the 5th round, I went for 6. (Though I was hardly in a hurry at that point.)
Not exactly the world’s most intense workout, but it got my HR up and moved some blood through my lower body, and that’s good enough for today.
I know I’ve got tomorrow’s conditioning yet to do, but I’ve made it through all of the lifts this week and somehow I’m still standing—that’s the best news of all!
11 Likes
going to comment here about all the PRs because I can’t comment in my own log again until someone else does !!! Sad 
1 Like
5/3/1 & Widowmakers - c28w2d7
Saturday - 16 September 2023
Workout: Easy conditioning, 0650-0745 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted.
9 Likes
5/3/1 & Widowmakers - c28w2d7
Saturday - 16 September 2023
Workout: Hard conditioning, 1630-1705 (35 minutes)
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 21 BPA - black - 7 hi + 7 mid + 7 low
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 10 (short) BB drag curls - 60 lbs
Time: 20:50
Today’s work was purely about keeping my legs moving: Nice long strides, knees all the way to my chest, and putting as much of the work into my legs (rather than my core or shoulders) as I could. And though there were no puddles today, the sled moved really well.
Week 3 starts tomorrow!
12 Likes
5/3/1 & Widowmakers - c28w2 - summary
I absolutely crushed Week 2! I was worried about life outside the weight room creeping in, but everything there went more smoothly than I anticipated.
Oh, and I ate this week. Lots and lots. All good stuff, too (yesterday’s confession notwithstanding). What a difference being properly fed makes!
Moving on to Week 3 now, and my goals are:
- Complete all 4 lifting workouts
- Complete 4 days of extra conditioning
- Complete 3 days of easy conditioning
- Complete 3 days of hard conditioning
- Complete 100 total reps of direct yoke work every day
- Eat properly
Not much more to say, really. I’d like very much to have another super-solid week, and I don’t think life stress will be unmanageable, so I’m just going to put my head down and grind out the work—we’ll see where I end up!
9 Likes
5/3/1 & Widowmakers - c28w3d1
Sunday - 17 September 2023
Workout: Easy conditioning, 0940-1035 (55 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. Slept until nearly 0800, which I haven’t done in who knows how long!?! Felt congested, and there was a congestion headache lingering through most of this work, but I got it done.
8 Likes
5/3/1 & Widowmakers - c28w3d1
Sunday - 17 September 2023
Workout: Hard conditioning, 1400-1445 (45 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 5 bear complexes - 95 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 21 BFP - black
Time: 31:24
That was disgusting!
I was working hard, and it still took forever. To be fair, I spent a fair amount of time on my hand and knees after every round of those bear complexes—they destroyed me today! Legs, lungs, back… All of it.
Congestion isn’t like it was this morning, but it hasn’t cleared out, either. Whatever—it is what it is, and time pressing waits for no man, so we’ll see you all right back here in the morning!
10 Likes
Get a good sleep and see you tomorrow for more PR’s
2 Likes
5/3/1 & Widowmakers - c28w3d2
Monday - 18 September 2023
Workout: Press & daily work, 0520-0640 (80 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0619
Warm-up
Throws + jumps
Begin: 0545; End: 0628; Duration: 43 minutes
Press - 65x5, 75x5, 90x5 | 105x5, 115x3, 130x13 (rep PR)
CGBP - 155x20 (rep PR)
Incline DB flye - 2x30 lbs - 15, 10
Pull-up - BW - 13, 12
HLR - 15, 10
Band pushdown - black - 25
OA row - L/R - 50 lbs - 15, 10
Good morning - 145 lbs - 15, 10
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 9 minutes, main work in 15 minutes, CGBP supplemental set in 7 minutes, assistance superset throughout.
Improved last week’s 13-rep set by 5 lbs and my last PR set with 130 lbs by 2 reps! The first 7 or so went up nice and fast, I started grinding—mentally, at least—from about rep 8, and I think I was leaning back a bit more than I would’ve liked from rep 10 or 11 until the end, but I got 'em all: No bouncing, no knee dips—just nice, solid, hard-earned reps!
Followed that up with 155x20 on the CGBP Widowmaker for another rep PR there, too. Found a way to really put the work in my chest this week, but even so, my tris and anterior delts were burning—just like usual!
It was a super-slow start today—still have a bit of congestion—but once I got going, there was no stopping me!
17 Likes
Crazy OHP PRs in here!
2 Likes