5/3/1 & Widowmakers - c28w3d6
Friday - 22 September 2023
Workout: Extra conditioning, 1735-1605 (30 minutes)
Alpha Male - about 1130
(Inspired by) Shuttle Jerks WOD - AMRAP, 15 minutes:
6 shuttle runs - 25 yards
10 DB push press - L - 35 lbs
10 DB push press - R - 35 lbs
15 pull-ups (strict, various grips) - BW
Rounds: 3 + 10 (4 full rounds in +3:15)
I wasn’t moving fast, but I WAS moving. And that’s the win for this afternoon!
5/3/1 & Widowmakers - c28w3d7
Saturday - 23 September 2023
Workout: Easy conditioning, 0800-0900 (60 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. Up at 0500 but doing nothing useful until just now.
One down, one to go.
5/3/1 & Widowmakers - c28w3d7
Saturday - 23 September 2023
Workout: Hard conditioning, 1340-1420 (40 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 5 clean & press - 105 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 21 BFP - black
Time: 26:32
Time wasn’t great, but does include an interruption that was a little over 3 minutes. Whatever, I did the work.
That’s it for this run of 5/3/1 & Widowmakers. It’s been almost 2 years since the last time I did it, and I’d probably be okay if it’s close to 2 years before I do it again!
The amount of progress you’ve made is staggering. The 20 repper PRs and the top set PRs on main lifts coupled with all your conditioning is super inspiring. Good work man!
@wardog2k - Thank you! I try not to look back too often, but sometimes it’s worthwhile to see just how far I’ve come.
Can’t stop and stare for too long, though—just gotta keep moving forward!
5/3/1 & Widowmakers - c28w3 - summary
A kick-a$$ week, and a pretty kick-a$$ cycle: With the exception of deads and squats back in Week 1, I’m pretty sure I set rep PRs in all of the lifts week after week after week. I’m particularly happy about those squats last Friday: 290x12 is no joke, and sets like that can get in head my pretty easily. Even so, I managed to channel the otherwise bad energy and fight the bar up through 12 pretty solid (even if ugly) reps.
I’ve decided to head into a 7WP Deload week before diving into the next cycle. My goals for the week are:
Not much more to say about that, so let’s get to work!
7WP, Deload - d1
Sunday - 24 September 2023
Workout: Easy conditioning & daily work, 1210-1315 (65 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
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Much later in the day than is typical, but I still did this work fasted.
That’s it for today, which is fantastic because I can definitely feel the last 3 weeks!
7WP, Deload - d2
Monday - 25 September 2023
Workout: Press & daily work, 0515-0620 (65 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0601
Warm-up
Throws + jumps
Begin: 0535; End: 0608; Duration: 33 minutes
Press - 55x5, 70x5, 85x5 | 95x5, 110x3, 125x1, 135x1
Decline DB press - 2x65 lbs - 15, 10
Chin-up - BW - 13, 12
HLR - 10, 10, 10
Band pushdown - black - 30
BFP - black - 30
Good morning - 145 lbs - 15, 10
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 9 minutes and main work in 15 minutes, assistance superset throughout.
I was totally on auto-pilot this morning, just kinda going through the motions. That’s fundamentally a good thing, though: It’s hard to get up for 2 and even 3 massive sets day after day, week after week. To my way of thinking, a deload is as much about dialing down mental intensity as it is dialing down the physical.
I know I’ve said it a couple of times but you’ve done an immense job in the last template and anchor, really setting a good standard. What’s the plan post deload?
@aholding88 - Say it all you want, I like hearing it, haha! Seriously, though, I appreciate the props. I’m definitely happy with how things went.
I’ve been thinking another run of BaBY, this time the one from JW’s blog. (It’s slightly different than the T Nation version I ran previously.) Right now, the volume there scares me, but that probably just means it’s the right call…
7WP, Deload - d3
Tuesday - 26 September 2023
Workout: Deadlift & daily work, 0505-0640 (95 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0608
Warm-up
Throws + jumps
Begin: 0537; End: 0635; Duration: 58 minutes
Deadlift - 140x5, 175x5, 210x5 | 245x5, 280x3, 315x1, 350x1
Pull-up - BW - 13, 12
Dip - 75 lbs - 13, 12
Ab wheel - ramp (19) - 15, 10, 5
BPA - black - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 16 minutes and main work in 23 minutes, assistance and daily work superset throughout.
I just don’t care this week.
And I don’t care that I don’t care…
Luckily there’s not much I really have to care about, so I guess it works out alright.
7WP, Deload - d4
Wednesday - 27 September 2023
Workout: Easy conditioning & daily work, 0520-0625 (65 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
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Fasted.
7WP, Deload - d5
Thursday - 28 September 2023
Workout: Bench & daily work, 0515-0630 (75 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0606
Warm-up
Throws + jumps
Begin: 0536; End: 0616; Duration: 40 minutes
Bench - 100x5, 120x5, 145x5 | 170x5, 195x3, 220x1, 240x1
Seated DB press - 2x45 lbs - 15, 10
Pull-up - BW - 13, 12
HLR - 10, 10, 10
Band pushdown - black - 30
BFP - black - 30
Good morning - 145 lbs - 15, 10
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 11 minutes and main work in 19 minutes, assistance superset throughout.
Done.
I’m finally back but damn this log moves fast! Anything I missed or need to be brought up to speed with?
@Koestrizer - Always good to have you pop in, my man! Nothing special going on in here—pretty much just the same as always.
7WP, Deload - d6
Friday - 29 September 2023
Workout: Clean, squat, & daily work, 0510-0645 (95 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0624
Warm-up
Throws + jumps
Begin: 0535; End: 0631; Duration: 56 minutes
Squat - 155x5, 185x5 | 215x5, 245x3, 275x1, 305x1
Hang power clean - 70x5, 85x5 | 95x5, 110x3, 125x1, 135x1
Dip - 75 lbs - 13, 12
Chin-up - BW - 13, 12
Ab wheel - ramp (19) - 10, 10, 10
Push-up - 30
BPA - black - 10 high + 10 mid + 10 low
Bulgarian split squat - 2x300 lbs - 15, 10
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 8 + 11 minutes, main work in 20 + ??? minutes (forgot to clock it again), assistance and daily work superset throughout.
Weird day—did this early but just getting to logging now. Squats felt really heavy off the rack, but they all moved just fine. Beyond that, just low on energy. But it’s Friday, and that’s almost always true.
Easy conditioning and daily work tomorrow, and that’ll be it for the deload!
7WP, Deload - d7
Saturday - 30 September 2023
Workout: Easy conditioning & daily work, 0545-0650 (65 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
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Fasted. That’s it for today. That’s it for the deload. Back at it tomorrow!
7WP, Deload - summary
I really wasn’t in a frame of mind to crush it this past week, so I guess it’s good it was just a deload. I got in, I did the work, I moved on.
Today I start two cycles of 5/3/1 BaBY (again), but this time I’m using the version from JW’s blog. The main differences are some higher supplemental volume on press and bench days, and cleaning on both deadlift and squat days. I’m planning to stick with the alternate movements for the supplemental work, as I actually made some progress over the first run of BaBY and I established some decent PRs in the 5/3/1 & Widowmakers anchor cycle just before the deload.
So, here we go. My goals for the week are:
I’m “reintroducing” daily work, because it’s good for me, because it takes like—what? maybe 10 minutes—and because I need to re-establish the habit. Sticking with the yoke focus, because that’s the point of BaBY.
Last but not least, I’m cycling up my TMs on the main lifts:
Press - 140 lbs
Squat - 315 lbs
Bench - 245 lbs
Dead - 360 lbs
Clean - 140 lbs
and on the supplemental lifts:
Incline press - 140 lbs
Front squat - 225 lbs
Close-grip bench - 210 lbs
Straight-leg deadlift - 275 lbs
That’s up 5 lbs compared to Cycle 28 for the upper body lifts and up 10 lbs for the lower body ones.
Okay, that’s it. Let’s get going!
5/3/1 BaBY - c29w1d1
Sunday - 01 October 2023
Workout: Easy conditioning, 1130-1235 (65 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
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Fasted. Weird morning, late start, got it done.
5/3/1 BaBY - c29w1d1
Sunday - 01 October 2023
Workout: Hard conditioning, 1315-1345 (30 minutes)
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 15 DB hammer curl - L/R - 25 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 15 overhead triceps extension - 2x25 lbs
Time: 20:17
Just less than an hour’s break, then knocked this out. I’m doing ABA-BAB with sled push and farmer’s walks for hard conditioning again, and I think I’ll be using the between-pushes slots to do some more upper body work and the between-walks slots to do some additional lower body work.