Keep going brother
1 Like
5/3/1 & Widowmakers - c6w2d2
Monday - 29 November 2021
Workout: Squat, 0920-1035 (75 minutes)
Warm-up
Throws + jumps
Begin: 0941; End: 1030; Duration: 49 minutes
Squat - 110x5, 140x5, 165x5 | 195x3, 220x3, 250x8 (rep PR) | 195x20
Dip - 15, 15, 15
Pull-up - BW - 14, 13, 12, 6
HLR - 20, 20, 20
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low
Good morning - 95 - 15
Assistance totals:
Push - 75 reps
Pull - 75 reps
Single-leg/core - 75 reps
I’m wasted.
But I did it: I set another rep PR and I got 195x20 for the follow-up WM. The 3+ set was pretty clean—might have had another rep, maybe even 2, but the WM was in the back of my mind. Wish I could say I dominated those 20 reps, but that just wasn’t the case. I did complete all of them, however—with lots of deep breathing between the last 6-7 reps—so that’s a win.
I’m finding that I really lose steam after these WM sets, and the remaining assistance sets just seem to take forever as a result. But here, too, I got all the reps I was after, so that’s another win.
Sled, etc. to follow this afternoon.
14 Likes
congrats
1 Like
How many warm up sets are you taking before your main work sets? I often mix my non-competing Assistance work in with my warm ups and main work sets because it’s mentally so much easier for me than finishing the main work and still knowing I’ve got 10+ sets of “stuff” left to do.
2 Likes
Yeah, it’s not obvious from my notation, but I alternate between main/supplemental sets and assistance sets. The Prep & Fat Loss Training template was laid out that way specifically, and I liked it so much I’ve been doing everything that way ever since. With 5x5 FSL supplemental, it balanced out one-for-one; with only a single 20-rep FSL set, I still have a lot more assistance left to do after the WMs, and those totally fry my circuits!
1 Like
Didn’t know you were one of the crusty crew. Makes the work ethic somehow more impressive than it already was.
3 Likes
I’m 43; if that means I’m crusty, then yes, I’m in!
3 Likes
Come join the club. We meet every Wednesdays. Bring painkillers
2 Likes
5/3/1 & Widowmakers - c6w2d2
Monday - 29 November 2021
Workout: Hard conditioning, 1505-1540 (35 minutes)
BFP - red - 4x25
10 rounds of:
odd) Sled push - 50 yds, 135 + sled = 222 lbs; 20 1-pump burpees
even) Sled push - 50 yds, 135 + sled = 222 lbs; 20 24-kg KB swings
Time: 24:23
Yep, still wasted.
That sled work was tough today. And burpees really suck.
In other news, I slept until about 0530 today. Things seem to be improving. Ate about one pound of ground turkey at lunch today, and I’m doing three 1/3-lb cheesburgers (no buns) for dinner. If I sleep reasonably well tonight, I should be good to go tomorrow.
9 Likes
Amazing work my man.
1 Like
Crushing it. I bet you already have that 315 squat. What’s your plan to eventually test it?
1 Like
@throwawayfitness, @hustlinghat93 - Thanks, guys! Really happy with that PR, and though the WM at 195 lbs didn’t feel as good as the first one a few weeks ago, I was happy to get all the reps.
@jdm135 - Physically, maybe, but I’m not there in my head yet—squats still play with my mind… No real plan for testing 3 plates just yet, totally focused on making it through these Widowmakers!
But I’m not in a hurry, either, so I’m leaning toward just cycling into it like I did with the 1-plate press. It felt incredible to walk in, load the bar, and press 135x5 just because the 5/3/1 template said that’s what I should do. Thinking it might feel even better for a 3-plate squat.
So I’m playing that one by ear for the moment—we’ll just have to see how things go over the next few cycles.
5 Likes
5/3/1 & Widowmakers - c6w2d3
Tuesday - 30 November 2021
Workout: Press, 0805-0910 (65 minutes)
Warm-up
Throws + jumps
Begin: 0823; End: 0909; Duration: 46 minutes
Press - 55x5, 70x5, 85x5 | 95x3, 110x3, 125x8 (rep PR) | 95x20
Incline DB press - 2x60 lbs - 20, 20, 15
Chin-up - BW - 15, 13, 11, 6
Bulgarian split squat - L/R - 2x20 lbs - 20, 20, 15
Band pushdown - red - 20
OA row - L/R - 45 - 20, 10
Cable crunch - 50 - 20
Assistance totals:
Push - 75 reps
Pull - 75 reps
Single-leg/core - 75 reps
Now that felt good: rep PR with 125x8 followed by 95x20, for which I only got 18 reps during the WM practice a few weeks ago. The 3+ top set reps were super solid, though I was maxed out on clean reps at 8—didn’t have any more good ones in the tank. The last two reps on the WM had me shaking from head-to-toe, but they went up and I didn’t cheat. Grinding, for sure, but not cheating!
Pretty happy with the assistance today, particularly compared to how I felt yesterday. The incline DB press sets had my chest pumped like crazy, but I was smart and let the last two sets go until after the press WM. Chins and rows felt particularly strong today, too.
Pwn’s The Last Castle, burpees, and BPFs to follow later.
11 Likes
5/3/1 & Widowmakers - c6w2d3
Tuesday - 30 November 2021
Workout: Extra conditioning, 1255-1345 (50 minutes)
7 rounds of:
a) 15 1-pump burpees
b) 15 BFPs - red
c) 15-second rest
Pwn’s The Last Castle - 10 rounds
a) Farmer’s walk - 25 yards - 2x77 lbs
b) 6 alternating DB snatches - L/R - 35 lbs
c) Farmer’s walk - 25 yards - 2x77 lbs
d) 10 KB swings - 24 kg
Time: 25:19
Even though a 15-second “rest” is really just a tease, 7x15 felt easier today than 4x25 or 5x20. Whatever, just glad that’s done.
Could really feel the walks and snatches in my shoulders today (that’s not surprising!), and the swings in my lower back and glutes, and even a bit in my hamstrings (also not surprising given yesterday’s squats). I’ve got about 1-1/3 pounds of chicken tenderloins marinating for tonight’s dinner, so that should help!
5 Likes
'tis a great number.
plenty of great things in this log, PR city of late. Nothing else to add other than keep at it!
2 Likes
5/3/1 & Widowmakers - c6w2d4
Wednesday - 01 December 2021
Workout: Easy conditioning + calves, 0745-0855 (70 minutes)
Weighted vest walk - 26 kg - 15 minutes (to park)
Easy run - 9 laps, about 1750m - 9:50
Weighted vest walk - 26 kg - 15 minutes (from park)
Jump rope tabata - 8x40/15 - 1 round
SL CR - L/R - 30x12, 35x10 | 40x8 + isohold: 22s
Fasted.
First of December already! Guess time flies when you’re… Wait, not sure that applies here.
Nothing special today, punched the clock with this one.
9 Likes
5/3/1 & Widowmakers - c6w2d4
Wednesday - 01 December 2021
Workout: Extra conditioning, 1230-1305 (35 minutes)
4 rounds of:
a) 20 1-pump burpees
b) 16 KB swings - 24 kg
c) 25 BFPs - red
d) 20-second rest
Pwn’s Countdown + nwodtnuoC
Time: 13:41
Yuck. Did my typical circuit using enough reps so that, with Pwn’s Countdown, I’d hit the daily totals. Then I decided to not only up the weight on the thrusters/cleans to 95 lbs, but I decided to do another round in reverse order. It went like this: 10, 9, …, 2, 1, 1, 2, …, 9, 10.
Yeah, bad idea.
HR was in the low 170s for pretty much the entire second half, and I almost doubled over a few times, but managed to stay mostly upright with the help of my rack. Definitely lots of !/$ with that one.
Edit: For future reference, on the way back up, I did the moves in reverse order too. So it was: 1 power clean, 2 one-arm KB swings, 3 burpees, 4 alternating DB snatches, 5 thrusters, and so forth.
6 Likes
Oh yes!.. er make that a no. That’s uber impressive.
2 Likes
Or uber crazy…
1 Like
5/3/1 & Widowmakers - c6w2d5
Thursday - 02 December 2021
Workout: Deadlift, 0820-0935 (75 minutes)
Warm-up
Throws + jumps
Begin: 0843; End: 0931; Duration: 48 minutes
Deadlift - 130x5, 160x5, 190x5 | 225x3, 255x3, 285x8 (rep PR) | 225x20
Dip - 60 - 15, 15, 15
Pull-up - BW - 14, 13, 12, 6
Ab wheel - ramp (12) - 25, 20, 15
Push-up - 30
Incline scap/trap - 2x45 lbs - 30
Good morning - 95 - 15
Assistance totals:
Push - 75 reps
Pull - 75 reps
Single-leg/core - 75 reps
Deadlift Widowmaker says, “Hi SvenG, I’d like you to meet your hamstrings and lower back.”
Really did not want to do this workout for some reason today. Wasn’t dreading it or anything, just didn’t want to do it. But I did. And I’m glad I did.
Calling 285x8 a rep PR. Closest entry I’ve got is 280x6, and this is both more weight and more reps, so there it is. The first 10-15 reps of the follow-up WM felt easy, but then some crazy pump surged into my hamstrings and lower back—didn’t hurt, per se, and the reps weren’t really any harder, I could just really feel them.
Pull-ups continue to be a weak link, but everything else was just fine. Will finish out the day with sled and daily work at some point this afternoon.
10 Likes