Haha speak for yourself 
A strength of mine was that people vastly underestimated how agile I actually am (compared to my size). Longer plays are a problem though, haha.
2 Likes
5/3/1 for Hardgainers - c16w1d2
Monday - 08 August 2022
Workout: Squat, 0930-1050 (80 minutes)
Indigo-3G - 0905
Surge - 0935-1030
Warm-up
Throws
Begin: 0949; End: 1044; Duration: 55 minutes
Squat - 115x5, 145x5, 175x5 | 205x5, 240x5, 270x13 (rep PR) | 205x20
Box jump - 20 in - 4; 24 in - 3, 3
Dip - 60 - 15, 15, 13, 7
Pull-up - BW - 14, 12, 12, 11 + 1
HLR - 20, 16, 14
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Good work today, but I was moving slowly by the end of it. Superset squat warm-up sets with box jumps, which are new for me. My box goes 20, 24, and 30 inches, and I could probably hit the 30-inch side for 10 easily enough, but headroom is an issue, even for little ol’ me. Anyway, that took 7 minutes, main work in 18 minutes, and the supplemental Widowmaker in another 10, all with corresponding assistance moves worked in.
That 10-minute WM included 3-4 minutes of just sitting on the bench sucking wind, because the 5+ PR set took a lot out of me. I had 12 in my head for that one, and I started breathing deeply after rep 8, but I found myself at 13 without compromising form. I might have even had 14 or more in me, but it was still a pretty big PR, so enough was enough.
Made it through rep 14 without more than a typical breath or two on the WM, but then started breathing deeply until the end. Not a PR or anything, but a solid effort.
I was whipped by that point, so the remaining assistance felt agonizing—pull-ups, in particular: I couldn’t even close out the last 12 reps without a rest-pause. Bleh.
Anyway, daily work is all that remains now, and that’ll follow at some point before the day is out.
13 Likes
The way I like to approach this is to go for the PR set first in the workout, THEN do all the assistance work, and THEN come back for the Widomaker at the end. That way, I’m "recovered: from that first set of squats AND I can just leave it all out there for the WM.
So awesome to see you go through this, and congrats on that rep PR!
2 Likes
very nice! congrats.
1 Like
I considered that, or something close: work up through the PR set, do the assistance, and finish out with the WM. I didn’t, obviously, because that’s not how the program is written and I’m trying to be a good boy (haha, @boilerman), but JW would probably say, “It absolutely does not matter, just do the work.”
Your ordering makes even more sense than what I considered. I get to hit these 5+ PR sets for squats and deadlifts every week, so there’s ample opportunity to play with the arrangement.
Edit: Realized I didn’t say “Thanks,” for that, so: Thanks for that!
(And you, too, @throwawayfitness.)
5 Likes
I have honestly never interpreted 5/3/1 programs to be prescriptive in terms of order of exercises. Jim is pretty big on mixing assistance work between main and supplemental, and gave my approach to Building the Monolith a thumbs up. But if you have a goal for the method, good on you
1 Like
That’s impressive consistency! I’ve run my fair share of 5/3/1, but that’s great you’ve been able to stick with it this long, and seeing this much progress shows you’re doing something right!
2 Likes
5/3/1 for Hardgainers - c16w1d2
Monday - 08 August 2022
Workout: Daily work, 1545-1610 (25 minutes)
3 rounds of:
a) Pendlay rows - 125 lbs - 10, 10, 25
b) Sled ground-to-overhead - about 70 lbs - 10, 10, 30
I’m going to have to be careful: just wasn’t hungry after all that work this morning, so basically no breakfast but into a normal lunch about normal lunch time. Lack of hunger post-workout happened last time I started Surge, and it didn’t last beyond another day or two, but that’s something to watch out for… Point is not to skip a meal, but to realize the added benefit of Indigo-3G + Surge.
Daily work done. Added 5 lbs to the rows, could feel it in the last 10 reps or so of the last set. Oh, and the humidity was awful again today. Sled was slippery enough that I questioned hoisting it over my head for the first time since I started that craziness—those edges are sharp!
All’s well that ends well, however.
5 Likes
Thanks, @littlesleeper!
5/3/1 is apparently what I love to hate, but you hit the nail on the head: consistency is the key. I think if just about anybody sticks with just about any programming as long as I have with 5/3/1 and puts in a high level of effort, we’d all be in awe of their results!
SO many folks on these forums have proven that over and over again.
6 Likes
5/3/1 for Hardgainers - c16w1d3
Tuesday - 09 August 2022
Workout: Bench, 0900-0955 (55 minutes)
Indigo-3G - 0835
Surge - 0905-0950
Warm-up
Throws
Begin: 0914; End: 0951; Duration: 37 minutes
Bench - 95x5, 120x5, 150x5 | 175x5, 200x5, (230x5)x5
Box jump - 24 in - 4, 3, 3
Seated DB press - 2x45 lbs - 13, 13, 12, 12
Chin-up - BW - 13, 13, 12, 12
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 0 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Another good day—still feeling decent at the end of it, too. Hungry going in today, but the Surge took care of that. Or at least I didn’t notice once the work started. These semi-fasted lifting workouts will take some getting used to, and I anticipate scheduling will change in a few weeks when the kids head back to school, so maybe I won’t feel as hungry with an earlier start, but who knows? Guess we’ll just have to see how things go…
5x5 at Last Set Last (is that a thing, “LSL”?) is no joke, even during 5s week. Felt strong throughout, however, so that’s good. Warm-up sets and box jumps in 7 minutes, main work and assistance in another 29 minutes, then finished up with the last set of chins.
Tried a more even distribution of assistance reps across the 4 sets, not sure it really had an impact, either on how they felt or how long everything took. Also not sure it really matters. My right elbow was barking during warm-ups and chins today, but at least they went better than pull-ups yesterday.
Feels weird not to do any single leg/core work while lifting; I understand JW’s using the sled in place of that in this Hardgainers template, but maybe I’ll add some kind of core work during tomorrow’s conditioning—or maybe I should just do what JW says. Guess we’ll just have to see how that goes, too.
Daily work and the sled to follow later.
12 Likes
I’ve noticed that I miss the sensation of actually chewing/swallowing something in the morning, but don’t feel hunger operating off the Surge. Definitely splits the difference between full on fasted training and fed training. I suppose a solution could be to make some sort of surge ice cream (sorbet technically, since it’s all carbs and no fat), but that sounds like way more work than I care to have, haha.
Could always go Dan John style and include the core work as part of the warm-up to scratch the itch, but I’m also a fan of throwing the extra work into conditioning like you’re talking about. Could even put it into the sled work: instead of resting between sets, plank during the rest periods. Brian Alsurhe has stuff like that.
1 Like
Funny you should mention that:
Mrs. SvenG’s birthday was a little over a week ago, and that was my present to her. Now she can experiment with some Surge sorbet, because that’s a GREAT idea!
4 Likes
Outstanding dude! Curious how it turns out.
1 Like
5/3/1 for Hardgainers - c16w1d3
Tuesday - 09 August 2022
Workout: Daily work + sled, 1145-1205 + 1525-1615 (20 + 50 minutes)
3 rounds of:
a) Kroc rows - L/R - 65 lbs - 10, 10, 25
b) Plate ground-to-overhead - 45 lbs - 30, 30, 40
10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 8 alternating lateral squats - L/R - 30 lbs
c) 10 (short) BB drag curls - 50 lbs
Time: 34:51
Well that kicked my butt. But it’s done. Sled to follow this afternoon.
Edit: And that did too. Guts started talking back shortly beforehand, but had to get it done or it wouldn’t get done. Made it through round 6 averaging under 3:00 per round, but then the nausea hit. Or light-headedness. Or both. After pretty much every move. So the last 4 rounds took almost as long as the first 6—ugh. But I did all 10 rounds, I didn’t give up, and now it’s done. Thank goodness!
Oh, I also decided to add 2 more lateral squats per side for some reason. Mostly wasn’t paying attention to what I did last time. But whatever—a new standard has been set, I guess.
7 Likes
5/3/1 for Hardgainers - c16w1d4
Wednesday - 10 August 2022
Workout: Easy conditioning, 0620-0715 (55 minutes)
Weighted vest walk - 30 kg - 16 minutes (to park)
Easy run - 9 laps, about 1750m - 9:17
Weighted vest walk - 30 kg - 17 minutes (from park)
Fasted. Calves, daily work, and a WOD to follow throughout the day.
5 Likes
5/3/1 for Hardgainers - c16w1d4
Wednesday - 10 August 2022
Workout: Calves & daily work + conditioning, 1025-1125 + 1550-1420 (60 + 30 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Cluster - 125 lbs - 10, 10, 10
b) CS DB rows - 2x45 lbs - 10, 10, 25
c) Seated CR - 210 lbs - 30, 25, 20
Jump rope - 300+ reps
(Modified) Legend WOD - max reps
a) Tabata burpees - 48
b) Tabata lunges - 56 (per leg)
c) Tabata sit-ups - 66
d) Tabata air squats - 127
60-second plank between tabatas
Reps: 297
60-second plank
Guts did it again: started talking back just before I was headed into this—these workouts make me sick, haha!
That left me drained and moving slowly from the start, then I had to find a way to suck it up through clusters, on top of which I added 5 lbs today. The front squat portion of those was awful—no explosiveness, no pop. Last set of rows was tough, and the calf raises burned, burned, burned.
That leaves the Legend WOD for later—rather than reduce or eliminate the rest between tabatas, I’m going to include a 60-second plank between them instead.
Edit: Doing a plank definitely redefines the “rest” between tabatas. That’s a keeper. Hit 10 more reps overall too, and just shy of 300 across the actual work periods, so not bad. Added a 4th 60-second plank after the WOD, just to round it out. Still kinda missing the single leg/core work, because I’ve done lunges, sit-ups, planks, etc. in other conditioning work ON TOP of the stuff in other 5/3/1 templates, but I think I’ll live. Like Pwn said, that was enough to scratch the itch—it’s not like I’m ignoring it completely.
10 Likes
5/3/1 for Hardgainers - c16w1d5
Thursday - 11 August 2022
Workout: Deadlift, 0920-1050 (90 minutes)
Indigo-3G - 0850
Surge - 0920-1018
Warm-up
Throws
Begin: 0938; End: 1048; Duration: 70 minutes
Deadlift - 135x5, 175x5, 215x5 | 255x5, 290x5, 330x12 (rep PR) | (255x5)x5
Box jump - 24 in - 4, 3, 3
Dip - 60 - 15, 15, 15, 5
Pull-up - BW - 14, 13, 12, 11
Ab wheel - ramp (19) - 8, 6, 4
HLR - 12, 10, 10
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Took forever, but I’m happy with that rep PR: wanted 12, got 12. Previous best for a 5+ PR set was 270x10 in November 2021, and 330x8 for a 3+ PR set back in April. Might’ve had 13 in there today, but I wanted to give up after 9 and I began pausing at the top for a few deep breaths after that, so my yoke was trashed. But I hit the goal, so that was that. The follow-up supplemental sets felt light as a feather, too.
Warm-up sets in 8 minutes, main work in 21 minutes, and supplemental in 27 minutes, assistance superset throughout. Used straps only for the main work sets, but did all of the supplemental without—nice to know I can still hit working weights without straps.
First time since that crazy Poundstone curl set that I followed up with penalty reps a few weeks back that my right elbow wasn’t screaming during pull-ups; pretty happy about that, pretty happy with the effort on those, too.
Ab wheel trashed my core again. No way I was getting 50 reps, even in tiny increments, so I switched to HLRs once I had had enough. I know Hardgainers says to select ONE move for each of the categories and hit 50-100 reps with that move, but I might’ve pushed the ab wheel a bit too far as it was, because there was some pain on my left side for every single one of the HLRs. I should probably switch a bit sooner… Like before the ab wheel gets really hard.
Daily work a bit later—Wendler rows and sled ground-to-overheads!
13 Likes
Outstanding. Congrats.
1 Like
5/3/1 for Hardgainers - c16w1d5
Thursday - 11 August 2022
Workout: Daily work, 1220-1250 (30 minutes)
3 rounds of:
a) Wendler rows - 90 lbs - 20, 20, 35
b) Sled ground-to-overhead - about 70 lbs - 10, 10, 30
Still running off nothing but black coffee and a serving of Surge. Still hoping the schedule change in another week or so will help things align better, but the obvious alternative is to go Pwn-style and work out early. I’ve done it before so I know I can, but I really just don’t want to… Not committing to anything just yet, but that’s there in my back pocket if necessary.
Anyway, think I’ve got those Wender rows figured out now—I like 'em!
5 Likes
Are you picking up a sled or do I understand that exercise wrong?
1 Like