I love the idea of always adapting abs never getting adapted. Once you’re adapted, you can no longer force growth because your body’s need is gone. I love it.
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I take maybe two days of not checking logs and you’ve hit 5 workouts 
Really putting in the work.
I’d be happy if I could look like Fraser, I would be happy if I could perform like Fraser and I would be happy if I could have his mental fortitude (Breaking his back and then dominating Crossfit)
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Hah! For sure. It’s funny, but I see him and I immediately think physique, but his performance and his fortitude are probably even more impressive!
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Just over 24 hours later, and it’s already here:
And on a holiday weekend, no less!
So happy with it, and blue was definitely the right choice. Did a quick unloaded squat, just for kicks, but I’'ll take it out for the first time tomorrow morning with some bench press Widowmakers!
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So pretty! Nice choice, I’m a little jealous
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Nothing more exciting then when new gym stuff turns up ready to unwrap, takes me back to Christmas morning as a kid 
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5s PRO, 5x5 FSL - c13w1 - summary
Objectively, it was probably a pretty typical week. And subjectively, upon reflection this morning, it was probably a pretty typical week. But subjectively, during the week… Well, I’d have probably said, “Murderous!” I was definitely letting work stress creep in, and the highs and lows related to the tasking and deadlines was definitely impacting my mental and physical energy levels. It was probably a perfect week to practice Pwn’s, “Choas is the plan,” and in some sense I did. But at the same time, I found a way to do all of the schedule training on the scheduled days while still hitting the work deadlines and without sacrificing family plans—i.e., I found a way to make it work. So no matter how you slice it, last week was a win.
The lifts themselves went pretty well. I failed to get 20 unbroken reps on some of those Widowmakers, but they’re, “Just practice.” I never want to stray to far from just cranking out some high rep sets, and I’m okay with the extra volume. And even so, I totally crushed a few of them, sometimes back-to-back. Yesterday’s second deadlift WM was particularly awesome. I definitely “bounced back” from a rough Friday afternoon. Oh, and I like rowing everyday—I think it’s going to have a big impact. Steady as she goes.
Another win last week was diet: honestly, last Sunday I figured I’d be binging on some comfort food throughout the week to deal with the work stress, but I didn’t cave. Not once. I made good food choices every time, so in that respect, it was like, “What work stress?” I confess I’m extremely proud of myself for that. If anything, I might actually need MORE food than I’ve been eating, even though it’s “just” 5s PRO, 5x5 FSL—gotta keep energy levels high so I can hit up the Widowmakers and conditioning work without crashing, before or after. Not an excuse for junk, obviously, but maybe just more of the good stuff I’ve been eating.
So, yeah—separate myself from the emotion of the week, and I think it actually went pretty well.
Week 2 is a 5s week. My goals are:
- Complete all 4 lifting workouts
- Complete 3 Widowmaker sets for each lift
- Hit (at least) 65 reps for each assistance category
- Complete 2 days of hard conditioning
- Complete 3 days of easy conditioning
- Do (at least) 50 burpees + swings every day
- Continue to row something heavy every day
- Continue to eat well
The Widowmaker weights this week are 50% of the projected Cycle 15 TMs for each lift. I’m not going to be happy if I don’t smash 20 reps on every single set.
There, I said it. Now I have to do it!
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5s PRO, 5x5 FSL - c13w2d1
Sunday - 29 May 2022
Workout: Easy conditioning & bench WMs, 0720-0815 (55 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
Bench - 145 - 20, 20
Fasted.
Just 40 reps in, but I’m loving that new barbell! (@shaneinga, @tlgains, @simo74, @heretolog, @aholding88)
Calves and daily work to follow. And hopefully cutting the grass—it got ahead of me this past week.
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So excited for your new toy. It’s such a joy. It’s an addiction too. Too many cool things out there.
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This is me these days. I’m really crushing things and reaching new levels of strength and conditioning, and eating clean. I think, in my past, I’d be in a calorie deficit in the week, and over consume on the weekends. I’ve really cleaned up my weekends, too, and now I need to be mindful to still get some of those “extra” calories at times.
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Thanks, my man! You and @aholding88 captured it best: joy because you’re feeling like a kid on Christmas morning!
You really are crushing things, mi amigo! It’s been fun to see your evolution since you started focusing on the weighted vest training.
re: weekday deficit/weekend surplus—that was me, too, when I first starting caring again. I knew how to eat right, but I had NO IDEA how easy it was to destroy a deficit with just one meal, let alone an entire weekend of (what used to be) my normal eating patterns. Once I learned a thing or two, I swung way too far in the opposite direction, and that was just a different kind of bad—and probably way, way worse, in all honesty.
It’s now been about a year or so, I think, since I’ve found something that seems to be working well for me. I think it was @planetcybertron who first characterized it this way for me—and I’ve seen it characterized as such many places around here since—but eating for performance is what I try to do now. You only need to read a little bit of my log to see that I’m not perfect, even with this approach, but it’s made my life—and my training (go figure!)—at least 1000% better!
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5s PRO, 5x5 FSL - c13w2d1
Sunday - 29 May 2022
Workout: Calves & daily work, 1235-1320 (45 minutes)
Jump rope tabata - 4x40/10
3 rounds of:
a) Belted CR - 135 - 25, 20, 15
b) Kroc rows - 60 lbs - 10, 10, 21
c) 1-pump burpees - 17, 17, 17
d) KB swings - 28 kg - 17, 17, 17
Jump rope tabata - 4x40/10
Was feeling groggy, so I decided to hit this up to dust off the cobwebs—it seems to have done the trick: I’m feeling alert and energized.
Now it’s time for some lunch, and then onto cutting the grass.
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5s PRO, 5x5 FSL - c13w2d2
Monday - 30 May 2022
Workout: Squat & squat WM, 0815-0930 (75 minutes)
Warm-up
Throws + jumps
Begin: 0837; End: 0921; Duration: 44 minutes
Squat - 120x5, 155x5, 185x5 | 220x5, 255x5, 285x5 | (220x5)x5
HLR - 20, 12, 8
Pull-up - BW - 13, 13, 9
Dip - 60 - 15, 12, 8
Good morning - 115 - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Squat - 180 - 20
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Okay, so I know it’s a 5s week, and I know I ALWAYS want 5s week weights to feel easier than they do, but today’s squats had me questioning the weight of my old barbell: those weights felt way, way heavier than I was expecting on that new bar.
Oh, and as I was setting up, I realized I totally forgot to do The Last Castle yesterday afternoon. And that REALLY sucks, because now I have to do it today.
Finished up the main work in about 14 minutes, and the supplemental in about 18, with assistance superset throughout. Thankfully all of that felt strong even if the squats felt heavy. That said, I really like the new bar.
Okay, so daily work and The Last Castle will follow. Hoping to knock out the daily work before lunch so that all I will have to worry about this afternoon is squeezing in yesterday’s extra conditioning.
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On the micro level, I think it was Paul Carter that said you can undo 60 minutes of cardio with 30 seconds of eating. THAT really put things in perspective for me.
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I notice this myself on squat and deadlift day. It’ll be 1’s week and I’ll destroy it, and the next 5’s week rolls around and it was just as difficult, if not even more so. I just chalk it up to fatigue and me being a baby, haha.
Either way though, you moved the weight so it counts!!
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Honestly, I’d rather be a baby today than learn that my accomplishments to this point actually don’t measure up how I thought.
I’d be more concerned if I didn’t feel this way just about every 5s week squat day, haha!
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5s PRO, 5x5 FSL - c13w2d2
Monday - 30 May 2022
Workout: Daily work + extra conditioning, 1045-1105 + 1145-1225 (20 + 40 minutes)
3 rounds of:
a) Pendlay rows - 115 lbs - 10, 10, 20+5
b) 1-pump burpees - 17, 17, 17
c) KB swings - 28 kg - 17, 17, 17
Pwn’s The Last Castle - AMRAP, 25 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 alternating DB snatches - L/R - 40 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 KB swings - 28 kg
Rounds: 9; Time: 27:20
Don’t know where my head is lately, I forgot I wanted 21 reps on the last set of daily rows this week, but luckily I remembered just as soon as I walked away from the bar, so I cranked out another 5 reps just because.
Normally that’d be it for today, but I lost my head yesterday, too, so I’ll follow-up with The Last Castle just as soon as it’s convenient. Might be sooner rather than later 'cause it’s already hot and only going to get hotter as the day wears on…
Edit: No time like the present, and it’s now about 4-5 degrees hotter than before I started this workout. Driveway was already in full sun, but there’s no way I was waiting until 2000 to knock this out. Finished up last week’s 7 rounds in 20:36, so that’s a big improvement. I owed myself a penalty because I forgot to do this yesterday, so I wanted 9 rounds or 25 minutes, whichever came second… Did 9 rounds.
Happy Memorial Day, everyone.
If you have served or are serving, thank you for your sacrifice.
If you have a family member who has served or is serving, thank you for your sacrifice.
And thank you to all those who paid the Ultimate Sacrifice. You will not be forgotten.
8 Likes
5s PRO, 5x5 FSL - c13w2d3
Tuesday - 31 May 2022
Workout: Press & press WM, 0815-0920 (70 minutes)
Warm-up
Throws + jumps
Begin: 0832; End: 0914; Duration: 42 minutes
Press - 55x5, 70x5, 85x5 | 100x5, 115x5, 130x5 | (100x5)x5
Ab wheel - ramp (19) - 15, 15, 10
Chin-up - BW - 15, 12, 8
Decline DB press - 2x60 lbs - 15, 12, 8
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
BFP - red - 30
Band pushdown - red - 30
Press - 80 - 20
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Feeling off this morning, particularly going into this work, but it turned out alright. Press was moving well despite my left shoulder flaring up last night and into this morning. (Really not sure what’s going on there, nor what I did to it.) Main work in 12 minutes, supplemental in 17, assistance superset throughout.
First set at 100 felt awful, but 115 felt really good, and 130 was okay. All of the supplemental sets were strong, and although my HR went from 115 to 160 during the WM, I got all 20 reps and only began to slow down a little on the last two reps.
Daily work and the sled later today. Hoping to knock out the daily work before lunch, and the sled push will follow at some point after that.
8 Likes
5s PRO, 5x5 FSL - c13w2d3
Tuesday - 31 May 2022
Workout: Daily work, 1120-1135 (15 minutes)
3 rounds of:
a) Kroc rows - L/R - 60 lbs - 10, 10, 21
b) 1-pump burpees - 17, 17, 17
c) KB swings - 28 kg - 17, 17, 17
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 13:02
Done with daily work. Will edit in the sled push once it’s done.
Edit: Sled pushes have become miserable. Then, consider that’s it 91 and almost full sun—that makes it even more miserable! But it’s done.
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