I mean, Widowmakers are always hard. especially after this session. Bunch of lunatics on this website!
2 Likes
Great work in here as always!
hey! you stole my line 
2 Likes
5s PRO, 5x5 FSL - c13w1d3
Tuesday - 24 May 2022
Workout: Daily work & hard conditioning, 1545-1630 (45 minutes)
3 rounds of:
a) Kroc rows - L/R - 60 lbs - 10, 10, 20
b) 1-pump burpees - 17, 17, 17
c) KB swings - 28 kg - 17, 17, 17
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 13:42
Had the breakthrough moment at work, in good shape for tomorrow’s deadline. Nothing I can do about Friday’s until 1300 tomorrow afternoon, so that’s that for now.
With that success, all of the pent-up stress left my body—and left it feeling tired and weak. But I managed to power through the afternoon workout. Kroc rows were good, but 2x10 + 1x20 is enough for now. I’ll have to work into 20+ on the last set over time. But runway is good.
I wish I could say it felt good to get my legs moving with the sled push, and objectively it probably was just what they needed after yesterday’s squats and before tomorrow’s back-to-back Widowmakers. But the time was abysmal, even if you factor in 10 rounds (v. the 8 rounds I had been doing for the last several weeks). Again, runway is good…
Now I eat, rest, and enjoy my daughter’s band concert. Tomorrow brings some easy conditioning, daily work, and a WOD or Bad Idea of some sort.
10 Likes
5s PRO, 5x5 FSL - c13w1d4
Wednesday - 25 May 2022
Workout: Squat WMs & easy conditioning + calves, 0930-1045 + 1145-1210 (75 + 25 minutes)
Squat - 215 - 20, 20
Weighted vest walk - 30 kg - 18 minutes (to park)
Easy run - 9 laps, about 1750m - 10:55
Weighted vest walk - 30 kg - 17 minutes (from park)
Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10, 4x40/10
Fasted. Went into the office early this morning, wrapped up today’s deliverable, then home and straight into this work.
Quick squat warm-up (high knees, hip mobility, 8 DB squats, high knees) and then the first WM. Got 12 solid reps, then started breathing deeply. Lower back was annoyed by the end, but I finished out all 20 easily enough, took 4 minutes to rest, then into the second set. Got 15 solid reps before breathing deeply, finished out the last 5 without issue. Lower back is fine but legs are tired and both SI joints are cranky (mostly because of the run).
Vest on, walk to the park. More like a stroll, given how long it took. Came in just about 20 seconds slower on the run than the last time I was out (way back on 12 January), so not too bad. Definitely wasn’t pushing today, either: goal was simply to get my HR up a little and keep my legs moving. Mission accomplished.
That just leaves calf work and the (Modified) Cooper WOD, which will include today’s daily work and rows. Next work task drops at 1300 today and is due within 48 hours (so NTL Friday 1300), but I’m planning to get the rest of today’s training done today (even if I’m not exactly sure when, just yet).
Edit: Got the calf work in, still fasted. (Modified) Cooper to follow just before dinner, if all goes to plan!
9 Likes
5s PRO, 5x5 FSL - c13w1d4
Wednesday - 25 May 2022
Workout: Daily work & extra conditioning, 1645-1725 (40 minutes)
(Modified) Cooper WOD - for time
10 rounds of:
a) 10 burpees
b) 10 air squats
c) 10 KB swings - 28 kg
d) 10 sit-ups
e) 10 CS DB rows - 2x45 lbs
Time: 29:31
Well good gosh dang—I haven’t sweat that much since… this morning, haha!
Seriously, though, that was tough. Modified the Cooper WOD by replacing push-ups with KB swings and adding CS DB rows to knock out all of my daily work along with the extra conditioning. Glad to have kept it below 3:00 per round (on average), but I was hustling to make that happen.
Now for more food and more rest. I’ve got lots of deadlifts and back-to-back press WMs tomorrow.
10 Likes
5s PRO, 5x5 FSL - c13w1d5
Thursday - 26 May 2022
Workout: Deadlift & deadlift WM, 1115-1255 (100 minutes)
Warm-up
Throws + jumps
Begin: 1139; End: 1244; Duration: 65 minutes
Deadlift - 150x5, 190x5, 225x5 | 265x5, 300x5, 340x5 | (265x5)x5
Dip - 60 - 15, 10, 10
Ab wheel - ramp (19) - 20, 12, 8
Chin-up - BW - 15, 12, 8
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Deadlift - 240 - 16+4
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Ugh. I definitely need more sleep. I probably need more food. But I made it through somehow. Oh, yeah, by taking an hour and 40 minutes, that’s how…
Knew it was going to be tough from the minute I started warming up: hot and humid today, air was thick, just couldn’t seem to catch my breath. Used straps from the second work set through the Widowmaker. Took 19 minutes to get through the main work, and more than 30 minutes for the supplemental. (I say, “more than 30,” because I forgot to clock it again, but I know I saw 30 minutes roll by before I was done.)
The top set was a struggle—just all over, everywhere hard. Luckily the supplemental moved pretty well, and the Widowmaker was decent: Yes, I failed to get 20 unbroken reps, but I was having an issue with the strap on my left hand, and once I paused to tighten up, my mind realized how out-of-breath my body was and it decided breathing was a good idea. That was about 15 seconds, then I finished out the last 4 pretty strongly. And honestly, the stronger-me spent almost the entire 5 minutes between finishing up the assistance work and starting the WM trying to convince the weaker-me that I did, in fact, have it in me. So even just attempting the WM then and there was a win today!
I’m anticipating another long afternoon in the office, but I should be able to hit up my daily work and press WMs before dinner. That’s the plan, anyway!
8 Likes
5s PRO, 5x5 FSL - c13w1d5
Thursday - 26 May 2022
Workout: Press WMs & daily work, 1620-1650 (20 minutes)
Press - 100 - 18+2, 16+5
3 rounds of:
a) Pendlay rows - 115 lbs - 10, 10, 20
b) 1-pump burpees - 17, 17, 17
c) KB swings - 28 kg - 17, 17, 17
Not as late in the day as I anticipated, but I’m not done with work stuff quite yet, so I guess it’s a tradeoff.
Press was okay, considering. Would’ve really liked to have squeezed out 20 reps on one set or the other, but my form was getting sketchy in the higher reps, so I racked it and took 15 seconds to regroup on both sets.
Daily work was good, but those Pendlay rows kicked my butt this time. Still like 'em, and I can feel my upper (and lower) back, so good things will be happening.
I’ve prepared a 3-lbs turkey meatloaf and it’s about to go in the oven. I’ve been doing about 1/3 of it for one meal lately, but I wouldn’t be surprised if I demolish at least half tonight!
7 Likes
That looks truly hideous mate, gonna have to give it a try.
1 Like
5s PRO, 5x5 FSL - c13w1d6
Friday - 27 May 2022
Workout: Bench & bench WM, 1130-1240 (70 minutes)
Warm-up
Throws + jumps
Begin: 1146; End: 1228; Duration: 42 minutes
Bench - 110x5, 135x5, 165x5 | 190x5, 220x5, 245x5 | (190x5)x5
Seated DB press - 2x40 lbs - 15, 12, 8
HLR - 20, 12, 8
Pull-up - BW - 13, 13, 9
Band pushdown - red - 30
Good morning - 115 - 15, 10
BFP - red - 30
Bench - 175 - 18+5
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Did better with eating yesterday, not so much with sleep. Had a bit more at lunch and polished off half of that turkey meatloaf at dinner. I was super-full the rest of the evening, but I crammed down a few spoonfuls of granola before bed. Looking like I’ll do more or less the same today.
Also feeling much better today than yesterday. Bench moved well, but that’s to be expected: I did drop back a cycle or two on the TM. But given the way I’ve been feeling most of the week, I’m still happy it felt strong. Main work in 11 minutes, supplemental in 17 minutes, assistance superset throughout all of the bench sets.
Maybe a little disappointed in that Widowmaker: something started grinding in my right shoulder (which has been fine) about rep 16 or 17, and I think that just got in my head—rep 18 was a struggle, I paused at what would’ve been the start of rep 19, but then racked it. Took 15 seconds to regroup, then pumped out 5 additional reps without any grinding feelings or noises. Doing the rest-pause thing after 18 was probably the right call.
It was pouring down rain all morning, but that’s moved through so things should be dry enough for the sled push this afternoon. And daily work, too, of course. But right now, it’s time for lunch!
12 Likes
I have an Ohio bar. I think you will be very pleased with your decision.
1 Like
5s PRO, 5x5 FSL - c13w1d6
Friday - 27 May 2022
Workout: Daily work & hard conditioning, 1610-1655 (45 minutes)
3 rounds of:
a) Kroc rows - L/R - 60 lbs - 10, 10, 20
b) 1-pump burpees - 17, 17, 17
c) KB swings - 28 kg - 17, 17, 17
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 17:29
Ate a huge lunch, and both my mind and my body crashed. Worst time yet on the sled push—is that some kind of PR? (Haha!) Honestly, after the week I’ve had, I’m just glad I got it all in…
So, yeah, food and rest this evening so I can bounce back and crush tomorrow.
8 Likes
Dude, so glad to hear that! I did some research and felt like it was a pretty solid choice, but I’m happy to have your endorsement on that.
Thanks for chiming in!
2 Likes
Sven Bar! Sven Bar! Sven Bar!
1 Like
Bar looks gooooood.
1 Like
5s PRO, 5x5 FSL - c13w1d7
Saturday - 28 May 2022
Workout: Easy conditioning & deadlift WMs, 0920-1030 (70 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
Deadlift - 240 - 20, 20
Fasted.
Slept past 0430 for the first time since Monday morning! And pretty solid sleep, too, at least for me. Up just before 0600, but strange Saturday morning activities meant I didn’t get started on this until after 0900.
Those deadlift WMs were strong this morning. Was pretty warm from the easy conditioning work, but decided to do some quick hip mobility, DB deadlifts, and glute bridges since my SI joints and lower back have been a bit cranky. Knocked that out, and into the first set. Ugh! I keep coming down crooked—left side is fast (because it’s weak?)—and the BB was bouncing around a bit. Not cool, but the real challenge there was breathing: HR in the 160s pretty quickly. Luckily it felt strong despite the weird eccentrics. Took about 5 minutes, then into the second, and…
My dudes & dudettes, it was flawless!
Strong, fast, even. I was fatigued by the end—taking a deep breath or two at the top of the last 5-6 reps—and my HR was up again, but that… THAT’S how we deadlift.
Lots of work left to fit in today, and that’ll probably come in bits and pieces as time allows. But, barring anything too out-of-the-ordinary, there’s no real reason it won’t get done!
10 Likes
More gold from Pwn’s blog:
Be in an unadaptED state of constantly adaptING.
(Emphasis mine.)
Oh, and I also appreciated this image and its caption:
Keep pretending you aren’t impressed
That dude’s an animal. And as much as I think Arnold’s physique in Arnold’s prime is somehow ideal, I gotta admit: I’d be REALLY happy if I could look like Fraser someday.
6 Likes
Step 1: femur shortening surgery
Step 2: keep training hard
You seem to be skipping a step……. 
Great work as always in here Sven
1 Like
5s PRO, 5x5 FSL - c13w1d7
Saturday - 28 May 2022
Workout: Calves & BB curls + daily work, 1250-1325 + 1545-1605 (35 + 20 minutes)
Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10, 4x40/10
BB curls - 121
3 rounds of:
a) Pendlay rows - 115 lbs - 10, 10, 20
b) 1-pump burpees - 17, 17, 17
c) KB swings - 28 kg - 17, 17, 17
Knocked out calves and BB curls. The latter were excruciating, as always—the forearm pump continues to surprise me, and I could totally feel the blood rush to my biceps just as soon as I set the bar down.
That just leaves today’s daily work, which I’ll edit in once it’s done. But first, I’ve got a few errands to run with my daughter!
Edit: And done! Rows were super-explosive today and the swings felt pretty good.
9 Likes
That’s me: always looking for a shortcut, haha!
Thanks, @anna_5588!
1 Like