woop there it is
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5/3/1 & Widowmakers - c28w3d2
Monday - 18 September 2023
Workout: Extra conditioning, 1750-1820 (30 minutes)
Alpha Male - about 1300
(Modified) Goop WOD - AMRAP, 15 minutes:
2 clean & press - 105 lbs
5 pull-ups (strict, various grips)
10 push-ups
15 air squats
Rounds: 8 + 19 (10 full rounds in +2:21)
There’s nothing better than going a few rounds with Cindy, and some extra pressing never hurts!
Managed to get 20 press reps at this week’s FSL in just a bit more than 17 minutes, with lots of additional work in between. Not a bad afternoon, and an awesome day overall!
9 Likes
5/3/1 & Widowmakers - c28w3d3
Tuesday - 19 September 2023
Workout: Deadlift & daily work, 0510-0645 (95 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0628
Warm-up
Throws + jumps
Begin: 0537; End: 0633; Duration: 56 minutes
Deadlift - 160x5, 195x5, 230x5 | 265x5, 300x3, 335x12 (rep PR)
Front squat - 165x20 (rep PR)
Dip - 75 lbs - 13, 12
Chin-up - BW - 13, 12
Ab wheel - ramp (19) - 15, 10
Push-up - 25
Incline scap/trap - 2x50 lbs - 25
Bulgarian split squat - L/R - 2x30 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 14 minutes, main work in 25 minutes, front squat supplemental set in 8 minutes, assistance superset throughout.
F*ck front squat Widowmakers!
Just f*ck 'em.
That was close to max effort today, folks.
But it’s deadlift day in 1s week, so what else would I expect?
Pretty happy with everything—now that it’s all over, anyway. I haven’t had to talk myself into continuing the work that much since… What? Last Tuesday, probably. (Haha!) Straps on that deadlift top set, pretty solid reps, maybe 1 more in the tank before things really started to break down. But I needed 12, I got 12, so I left it there.
I’ve done my fair share of squat Widowmakers, and I know they’re never easy, but 20-rep front squats are just a different animal. I was fighting the front rack from rep 8 forward, and it was pure misery the whole way.
And that’s all there is to say about that.
13 Likes
That’s awesome! It gets so hard to hold that front rack position on front squats, I can’t imagine cranking out 20 at that weight.
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well done
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Outstanding, again.
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This, definitely this
1 Like
5/3/1 & Widowmakers - c28w3d3
Tuesday - 19 September 2023
Workout: Extra conditioning, 1720-1750 (30 minutes)
Alpha Male - about 1130
(Inspired by) Sink or Swim WOD - AMRAP, 16 minutes:
14 DB box step-ups - 2x25 lbs, 24-inch
12 alternating DB snatch - 50 lbs
10 1-pump burpees
Rounds: 4 + 32 (6 full rounds in +4:13)
Almost had 5 full rounds in the allotted time—burpees were the slow move today—so I went for 6 after the timer expired. I think I “like” box step-ups as a single-leg movement, and I should consider getting those into my typical morning rotation. They were just what I needed today, in any case: Being short, I got a good stretch on both the way up and the way down with only a 24-inch box.
11 Likes
5/3/1 & Widowmakers - c28w3d4
Wednesday - 20 September 2023
Workout: Easy conditioning, 0525-0620 (55 minutes)
Alpha Male - about 0500
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.
13 Likes
5/3/1 & Widowmakers - c28w3d4
Wednesday - 20 September 2023
Workout: Hard conditioning, 1340-1615 (35 minutes)
Alpha Male - about 1130
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 25 KB swings - 32 kg
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 21 BPA - black - 7 hi + 7 mid + 7 low
Time: 21:02
Man, that was tough! And not the least because my lower body was toast—which it definitely was—but my breathing was very ragged despite my HR not being wildly high or anything. Not sure what that was about…
Anyway, it was both awesome and horrible to put myself through that, but in the end, it was just what I needed.
Now we’re on to food and rest, because we’re back at it tomorrow morning with bench press!
10 Likes
5/3/1 & Widowmakers - c28w3d5
Thursday - 21 September 2023
Workout: Bench & daily work, 0515-0640 (85 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0620
Warm-up
Throws + jumps
Begin: 0541 End: 0628; Duration: 47 minutes
Bench - 110x5, 135x5, 160x5 | 180x5, 205x3, 230x13 (rep PR)
Incline press - 105x20 (rep PR)
Pull-up - BW - 13, 12
DB pullover - 2x35 lbs - 15, 10
HLR - 15, 10
OA row - L/R - 50 lbs - 15, 10
Band pushdown - black - 25
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 11 minutes, main work in 15 minutes, incline supplemental set in 10 minutes, assistance superset throughout.
Pretty happy with the bench press: Solid reps, no bouncing, good speed through rep 10 or 11. That’s up 2 reps from 230x11 last December, and up 1 rep (but down 5 lbs) from 235x12 in the 5x5/3/1 Anchor last June. Might’ve had a 14th rep in there if I had wanted to fight, but I needed 13, I got 13, so—yep, I left it there.
The incline Widowmaker afterward was painful—once again, the burn was incredible—but that was just a mental exercise in “just finish it,” not a physical battle as such. Super-pumped after those, which was awesome! Super-drained, too, which was less awesome.
My lower back is cranky, so I’m thinking some fast-and-light deadlifts might get the blood flowing, but we’ll have to see what the afternoon holds. I’ve got a crap-ton of sitting in meetings to get through first…
14 Likes
I do black coffee and then Surge, with a few grams of creatine, as part of my morning workout routine. Do you Indigo and Alpha are difference makers? I really love working out with Surge! If it’s a really tough workout and I ate a lighter dinner, I’ll do a serving before training and another during. Most days I take it with me and just have a single serving consumed throughout the warm up/workout.
1 Like
5/3/1 & Widowmakers - c28w3d5
Thursday - 21 September 2023
Workout: Extra conditioning, 1825-1845 (20 minutes)
Alpha Male - about 1230
That Kind of Day Just What I Needed - for time:
21-15-9-5 deadlift - 185 lbs
5-9-15-21 wall balls - 20 lbs
Time: 10:29
Super-long day, felt like a 50/50 shot that this work will either ruin or enable a great performance tomorrow morning.
But as you can see, I’m deciding now that it’s just what I needed—bring on the 1s week squat workout!
Edit: For the record, I alternated between deadlifts and wall balls. So 21 deadlifts, 5 wall balls, 15 deadlifts, 9 wall balls…
8 Likes
Hah—I save my creatine for after the work!
I love Surge, and I’m convinced it’s the only reason I can get through these early morning workouts in a (semi-)fasted state. My work schedule forced the change, and Surge saved the day!
And I do think both Indigo-3G and Alpha Male make a difference. With the former, I know my digestion is better, period. I also think it helps with my ability to process carbs (which is also related to digestion, I suppose).
Alpha Male helps with my energy levels—not so much during the workouts, but throughout the day and into the evening—and I know the Carbolin-19 in it helps my body shed fat (or keep it off). Beyond that, I swear the other ingredients have effects I can’t really measure but can definitely “feel,” if you get my drift.
At the end of the day: I’m loving the protocol I’m on with these, and they’re all keepers!
4 Likes
So much to love about bench in here lately.
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nice work
3 Likes
5/3/1 & Widowmakers - c28w3d6
Friday - 22 September 2023
Workout: Clean, squat, & daily work, 0505-0655 (110 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0617
Warm-up
Throws + jumps
Begin: 0535; End: 0643; Duration: 68 minutes
Squat - 170x5, 200x5 | 230x5, 260x3, 290x12 (rep PR)
Hang power clean - 75x5, 90x5 | 105x5, 115x3, 130x15 (rep PR)
SLDL - 200x20 (rep PR)
Dip - 75 lbs - 13, 12
Chin-up - BW - 13, 12
Ab wheel - ramp (19) - 15, 10
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 8 + 9 minutes, main work in 21 + 19 minutes, SLDL supplemental set in 11 minutes, assistance superset throughout.
I’ve got nothing left—no time and even less energy—so I’ll try to comment more later, but: 5/3/1 & Widowmakers is very nearly in the books!
14 Likes