5/3/1 for Hardgainers - c17w2d2
Monday - 12 September 2022
Workout: Daily work, 0915-040 (25 minutes)
3 rounds of:
a) Sled ground-to-overhead - about 70 lbs - 10, 10, 30
b) Kroc rows - L/R - 65 lbs - 10, 10, 25
That’s me, done for the day. In every meaning of the phrase.
Now onto those meetings (it’s actually a virtual career fair at your schoool, @anna_5588!), my daughter’s volleyball game, and taco meat, in that order.
Oh, and coffee—lots and lots of coffee.
oh nice!
5/3/1 for Hardgainers - c17w2d3
Tuesday - 13 September 2022
Workout: Bench, 0525-0635 (70 minutes)
Indigo-3G - 0500
Surge - 0532-0625
Warm-up
Throws
Box jump - 24 in - 10
Begin: 0544; End: 0631; Duration: 47 minutes
Bench - 110x5, 135x5, 160x5 | 190x5, 215x5, (240x5)x5
Seated DB press - 2x45 lbs - 9, 9, 9, 9, 9, 9, 9, 9, 9, 9
Chin-up - BW - 9, 9, 9, 9, 9, 9, 9, 9, 9, 9
Assistance totals:
Push - 90 reps
Pull - 90 reps
Single-leg/core - 0 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
I love when you get to see your body adapt and respond in the moment. I was throwing around the first 5 sets of bench like they were nothing—not sloppy reps, just fast, clean, smooth, but they all felt light as a feather. Then I got to the first set of 240, and it was like, “Oh, okay. That was some weight.” Came back around to the second set, my body knew what it was up against, and it just showed up—no thinking required!
Ran bench-press-chin rounds, warm-ups in 10 minutes, main work in an additional 37 minutes. Did the proper weight on the seated DB press this week, and by round 6 or 7, they started getting pretty hard—I most definitely do not feel cheated this week! Kept waiting for the chins to deteriorate, but they didn’t: think I could’ve just kept going with those, so hopefully 100 reps next week will fall easily enough.
Daily work and the sled throughout the day, as usual.
This looks like a great upper body workout. This is why your yacked!
Belt update: Finally got a chance to talk with Inzer, and unfortunately even their black belts are out-of-stock, so we’re looking at another 8-10 weeks before mine is even shipped.
I somewhat grudgingly decided to cancel the order, because I want to continue lifting heavy but I really, REALLY do not want to hurt my back—I think I got away with something by only getting laid up for a week last time around.
I’ve now ordered a Rogue Lever Belt (@shaneinga) instead—because I’m a Rogue fanboy, because I’ve been pleased with all of my other Rogue equipment, and because it should be here much, much sooner than early- to mid-November.
Fingers crossed, anyway!
5/3/1 for Hardgainers - c17w2d3
Tuesday - 13 September 2022
Workout: Daily work + sled, 1135-1155 + 1600-1640 (20 + 40 minutes)
3 rounds of:
a) Wendler rows - 90 lbs - 20, 20, 35
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 - 55 lbs
Time: 27:38
Could’ve moved faster, but didn’t need to be in a hurry so I wasn’t. Sled to follow later this afternoon.
Edit: Sled work done. That has to be a time PR for this variation. If not, then maybe pretty close—I just kept saying, “Don’t think, dude, just < push | squat | curl >!” and that seemed to help me get each next move started more quickly than usual.
Also, I’ve been meaning to note that I did NOT have lots and lots of coffee yesterday. In fact, I probably had less than usual: there was barely anytime to make it, let alone make it AND drink it. That must mean I’m just not busy enough on a typical day to break the habit, haha!
Like you said, Rogue makes pretty good equipment, and I purchased mine for the same reason. No wait time. I didn’t do the lever belt though so curious to see what you think.
I kinda dig their stuff, too. I even have some of their headbands and wristbands coming. My favorite thing from them (that I have, at least) is their trap bar. That thing is superb.
Their ab wheel is pretty sweet too. Very well built. It has an actual tire on it. LoL.
5/3/1 for Hardgainers - c17w2d4
Wednesday - 14 September 2022
Workout: Easy conditioning, 0545-0640 (55 minutes)
Weighted vest walk - 30 kg - 15 minutes (to park)
Easy run - 9 laps, about 1750m - 10:48
Weighted vest walk - 30 kg - 16 minutes (from park)
Fasted. Woke up 20 minutes before my alarm, decided to cancel it, slept another hour, then finally out of bed. Skipped the long runway for wake-up that I usually have, so still made it out the door “on time.” It’s unseasonably cold this morning, which made everything stiff and I felt particularly slow, but wasn’t actually too far behind what seems to be my pace on these earlier morning runs.
Usual stuff to follow throughout the remainder of the day.
5/3/1 for Hardgainers - c17w2d4
Wednesday - 14 September 2022
Workout: Calves & daily work + conditioning, 1405-1500 + 1705-1735 (55 + 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
Jordan WOD - for time
a) 100 KB swings - 28 kg
b) 100 sit-ups
c) 100 air squats
d) 100 push-ups
Time: 18:45
Daily work done. At some point in the now-murky past, I decided clusters were the answer.
Makes me wonder now, though, WTF was the question!?!
Looking to hit up the Jordan WOD later. Guys are reporting times below 15 minutes, and my goal today will be sub-20 minutes. Not sure how I’ll be feeling once I get around to it, but I guess we’ll find out soon enough…
Edit: Not an impressive time, but I hit my goal at least. HR was up there, to be sure, but conditioning wasn’t the bottleneck—grip, then abs, then quads, then triceps were. I did each set as a kind of rest-pause; here’s the rep breakdown and the splits:
Those sit-ups took me forever! Actually, everything kinda took forever.
Pleased with my effort, anyway—the mid-set rests weren’t particularly long, I just wasn’t moving too quickly overall.
That looks like an interesting one, you do it all in sequential order or rounds style?
I considered doing something like 10 rounds of 10 reps each, but I read more carefully and the Rx says all 100 reps of one move then the next and so forth, so that’s how I did it today.
I could definitely feel the fatigue building up throughout the 100 reps, which is exactly what we want!
Looks a good time that, will give it a run over the next couple of days.
5/3/1 for Hardgainers - c17w2d5
Thursday - 15 September 2022
Workout: Deadlift, 0525-0715 (110 minutes)
Indigo-3G - 0500
Surge - 0537-0635
Warm-up
Throws
Box jump - 24 in - 10
Begin: 0551; End: 0709; Duration: 78 minutes
Deadlift - 155x5, 195x5, 235x5 | 270x5, 310x(3+2), 350x(3+0) | (270x5)x5
Pull-up - BW - 9, 9, 9, 9, 9, 9, 9, 9, 9, 9
Ab wheel - ramp (19) - 7, 7, 7, 7
Cable crunch - 50 - 20, 20, 11, 11
Dip - 60 - 9, 9, 9, 9, 9, 9, 9, 9, 9, 9
Assistance totals:
Push - 90 reps
Pull - 90 reps
Single-leg/core - 90 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
It’s often a fine line between begin weak-minded and being smart, but I know exactly which side of that line I was on today.
I have so many thoughts swirling in my head about this deadlift workout and what needs to happen moving forward, but I literally have no time for that right now.
Deadlift-assistance circuits, warm-up in 25 minutes, main work in 26 minutes, and supplemental in 26 minutes.
Daily work and a brain dump to follow later.
Edit: Okay, most of what was swirling this morning can be boiled down to the following:
That’s the crux of it, anyway—nuff said.
Time for daily work!
5/3/1 for Hardgainers - c17w2d5
Thursday - 15 September 2022
Workout: Daily work, 1650-1715 (25 minutes)
3 rounds of:
a) Kroc rows - L/R - 65 lbs - 10, 10, 25
b) Sled ground-to-overhead - about 70 lbs - 10, 10, 30
All good. Let’s eat!
Domination just rolls on here unabated… dang!
Just got caught up and I think you’ve done a month’s worth of workouts by my standards over the past five days.
5/3/1 for Hardgainers - c17w2d6
Friday - 16 September 2022
Workout: Press & daily work, 0525-0700 (95 minutes)
Indigo-3G - 0500
Surge - 0530-0636
Warm-up
Throws
Box jump - 24 in - 10
Begin: 0544; End: 0657; Duration: 73 minutes
Press - 60x5, 75x5, 90x5 | 105x5, 120x5, 135x5 | (105x5)x10
Decline DB press - 2x65 lbs - 10, 10, 10, 10, 10, 10, 10, 10, 10
Chin-up - BW - 10, 10, 10, 10, 10, 10, 10, 10, 10
Wendler rows - 90 lbs - 20, 20, 35
Alternating DB snatches - L/R - 50 lbs - 10, 10, 10
Assistance totals:
Push - 90 reps
Pull - 90 reps
Single-leg/core - 0 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
I said it last week and I’ll probably say it again next week, but: that’s a crap-ton of pressing! Things went pretty well today, all things considered. Press-DB press-chin circuits, then either press-row, press-snatch, or just press until all the respective sets were finished.
Warm-up rounds in 13 minutes, main work in 16 minutes, finished out supplemental rounds with assistance in 16 minutes, then supplemental/daily work supersets in 18 minutes. Finished out the press supplemental in another 4 minutes—and I think I did an extra set, because I’m pretty sure I forgot to record one of the press sets.
Anyway, that just leaves the sled push for later in the day!
5/3/1 for Hardgainers - c17w2d6
Friday - 16 September 2022
Workout: Sled, 1330-1420 (50 minutes)
10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 10 CT’s modified French press - 95 lbs
c) 10 deficit RDLs - 135 lbs
Time: 38:10
Not as fast as last week, but I got it done. Breathing was the hard part today: couldn’t catch my breath after the sled trips, it was very ragged throughout, and I realized at some point I’m feeling some congestion on the left side of my head. Still did alright though.
I’ve been feeling my back on all of the ground-to-overhead work and some of the rows this week, and obviously on those deadlifts yesterday, but I didn’t become aware of it during today’s RDLs until sometime in the last two sets—it’s not crying out in any kind of pain, but just a general, “Hey, I’m here. Don’t forget that!” Could just be a nasty pump, too, though… Who knows?
I’ve got my daughter’s volleyball game late this afternoon and into the early evening, then breakfast-for-dinner after that, but right now it’s time for a (very late) lunch!
