Yep, you’ve got that right! My sled is the heaviest awkward thing to which I’ve got easy access, so I hoist it over my head now and then, like so: video.
A keg or something like @simo74’s Green Monster is on my wish list.
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My favorite is when they ask you why.
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lol too bad the loading pin isn’t removable
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5/3/1 for Hardgainers - c16w1d6
Friday - 12 August 2022
Workout: Press & daily work, 0855-1015 (80 minutes)
Indigo-3G - 0830
Surge - 0900-0956
Warm-up
Throws
Begin: 0910; End: 1009; Duration: 59 minutes
Press - 55x5, 70x5, 85x5 | 100x5, 115x5, 130x5 | (100x5)x10
Box jump - 24 in - 10
Decline DB press - 2x65 lbs - 15, 15, 15, 5
Chin-up - BW - 15, 15, 13, 7
Kroc rows - L/R - 65 lbs - 10, 10, 25
Alternating DB snatches - L/R - 50 lbs - 10, 10, 10
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.
Today was boring. But STRONG.
First time out with that 10x5 scheme, and I can see why it would work well for press: same volume as BBB, which is key, but sometimes I would struggle with the last few reps of the last few sets as the fatigue set in with 5x10. With BBS, every rep felt strong through all 10 sets.
Superset daily work once I ran out of Hardgainers assistance moves, so killed two birds with one stone today. Warm-up sets in 10 minutes, main work in 14, supplemental in 35.
Feels like the single serving of Surge is going down fast lately, which is good—the liquid in my stomach isn’t bothering me during the workout. I actually had to conserve a bit to stretch it out toward the end, and even so I ran out well before the workout was actually done.
All that’s left is sled work: planning to superset up-and-back trips with RDLs and CT’s modified French press.
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Do you have bumper plates?
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Alas, I do not.
In that case, keg is a great call. They’re stupid easy to get off facebook market, or you can buy direct from beverage factory, the latter being a bit more legal, haha. Sandbag is a great grab too.
If you ever DO get bumpers, putting them on a loading pin is a great way to simulate a stone.
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5/3/1 for Hardgainers - c16w1d6
Friday - 12 August 2022
Workout: Sled, 1430-1525 (55 minutes)
10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 10 deficit RDLs - 135 lbs
c) 10 CT’s modified French press - 95 lbs
Time: 39:27
I know I’m not a great sleeper, but last night was particularly bad and I think it caught up with me after lunch today. But I amaze myself with my own ability to grind through the work sometimes, and this afternoon was one of those times.
So 500 yards, 100 RDLs, and 100 modified French press reps in just less than 40 minutes is some decent work—it took a decent effort, anyway!
It’s baby girl’s 12th birthday today, so going off menu to join in her feast this evening: mac & cheese, fried potatoes, tuna salad, and some ice cream cake.
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congrats and enjoy your time with the family
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5/3/1 for Hardgainers - c16w1d7
Saturday - 13 August 2022
Workout: Easy conditioning, 0705-0800 (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
Fasted. Usual stuff to follow, and I may try to squeeze in tomorrow’s run of The Last Castle because we’re headed to my sister’s for the day.
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5/3/1 for Hardgainers - c16w1d7
Saturday - 13 August 2022
Workout: Calves & daily work + extra conditioning + BB curls, 1115-1200 + 1400-1435 + 1610-1625 (45 + 35 + 15 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Clean & press - 125 lbs - 10, 10, 10
b) Pendlay rows - 125 lbs - 10, 10, 25
c) Seated CR - 210 lbs - 30, 25, 20
Towel hop tabata - 4x40/10
Pwn’s The Last Castle - AMRAP, 20 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 alternating DB snatches - L/R - 45 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 KB swings - 28 kg
Rounds: 8; Time: 21:32
BB curls - 132 (rep PR)
Breakfast, neighbor’s lawn, my lawn, and then straight into this. That circuit was tough today. BB curls are definitely up later, and I’m still thinking I’ll squeeze in The Last Castle—it’ll be one of those if-you’re-not-moving-you’re-dead kind of days.
But that’s alright, I’ll be sitting in the car a lot tomorrow, so why not move today?
Edit: We can rest when we’re dead, folks, so c’mon along with me and let’s get after it!
Edit 2: BB curls done in 6:32. Maybe like 5 or 6 pauses at the top again—if I do it once, I’m dead meat: it just becomes too easy to pause. Today my mind was weak; it started in somewhere in the 80s, just awful. But I didn’t put the bar down, my grip is shot, my forearms (and even my biceps) are pumped, and I’m sweating like a fiend, so that’s good. I’ll just have to come back and do better next week.
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Just catching up on your log. Hope your daughter had a great birthday Sven.
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Thanks, mate. Pretty sure she had a great day!
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5/3/1 for Hardgainers - c16w1 - summary
Initial impressions of Hardgainers: I like it. Inasmuch as I like anything that sucks, of course!
The variation of sets and reps among the different lifts is interesting. I commented already that 10x5 for press makes a lot of sense, so I’m excited to see where that takes me. I can tell six weeks of 5+ PR sets on squats and deadlifts is going to be tough, so the idea of starting with that set might help me crush those PRs but still let me crush the remaining work too, particularly those squat WMs. Lots of options there, and plenty of opportunity to try different orderings.
Felt fat this week, not sure why—mostly in my head, I think. Could just be the transition back into gaining, too. I’m going to stay the course, because I made good food choices and I performed pretty well, and that’s what matters.
It’s 3s week, and my goals are:
- Complete all 4 lifting workouts
- Hit (at least) 60 reps for each assistance category
- Complete 3 days of easy conditioning & direct calf work
- Row something heavy every day
- Get something heavy from floor-to-overhead every day
- Continue to eat well
I’ll be trying to add 10 reps in each assistance category this week. I can add another set, if necessary, but I’m hoping to just add a few more reps across the sets I’ve already been doing. That’s going to be tough for pull-ups/chin-ups—I may be maxed out on the individual sets already. Guess we’ll find out!
So that’s that. Let’s do it.
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5/3/1 for Hardgainers - c16w2d1
Sunday - 14 August 2022
Workout: (Some) calves & easy conditioning, 0445-0550 (65 minutes)
Towel hop tabata - 4x40/10
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Towel hop tabata - 4x40/10
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. Order is a bit different today, but it’ll all get done. Already setup for daily work and calf raises, which are all that remains, and the plan is to knock that out before we hit the road. But first, some breakfast.
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Happy belated birthday to your daughter, hope it was good. Enjoy the descent into teenage ness
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Thanks, mi amigo. She’s this amazing mix of incredibly mature (which has been true since early on) and still just a kid. Attitude creeps in from time to time, naturally, but mostly she’s sweet as can be!
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5/3/1 for Hardgainers - c16w2d1
Sunday - 14 August 2022
Workout: (Some more) calves & daily work, 0725-0805 (40 minutes)
3 rounds of:
a) Sled ground-to-overhead - about 70 lbs - 10, 10, 30
b) Pendlay rows - 125 lbs - 10, 10, 25
c) Seated CR - 210 lbs - 30, 25, 20
With today’s run of The Last Castle done yesterday, that’ll be it for today. Getting that sled up and over was particularly hard, and following that set of 30 with a set of 25 Pendlay rows had my lower back screaming (but not in a bad way).
Edit: It’s worth mentioning that I will be eating again before we hit the road.
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You’re putting in a ton of work in here Sven, I need I up my game!
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Thanks, @littlesleeper! Just trying to make hay, as the saying goes.