Good to know, I may have to try that. It’s not the eggs that get me, but too much cheese and I’m gassing out the room lol.
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Hell yeah on those curls. Congratulations on the PR there. Inspiring stuff. I need to get back to these.
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5/3/1 & Bodybuilding - c18w2d2
Monday - 07 November 2022
Workout: Shoulders & biceps, 0525-0630 (65 minutes)
Indigo-3G - 0500
Surge - 0530-(before) 0620
Warm-up
Throws + jumps
Begin: 0540; End: 0625; Duration: 45 minutes
Press - 55x5, 70x5, 90x5 | 105x5, 120x5, 135x8 (rep PR)
DB press - 2x45 lbs - 12, 10 + 2, 10 + 2, 7 + 3 + 2
Lateral raise - 2x15 lbs - 12, 12, 12, 12
BB curl - 65 lbs - 12, 12, 12, 12
Preacher curl - 45 lbs - 10, 10, 10, 10
Shrug - 2x65 lbs - 20, 20, 20, 20
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Really happy with this morning: I ignored JW’s advice and pushed the top set for a PR, I was moving quickly through all of the reps today (but my form was solid), and I got an incredible pump! Not a bad way to start the day.
Warm-up sets in 3 minutes, main work in 5 minutes, supplemental in 11 minutes. Everything moved really well today, but I was undecided about what I was doing with the PR set until I got to rep 4: I knew I had it, so I committed. The 8th rep was slow—not a grinder, just not super-speedy—but I wasn’t in danger of missing. I figured I’d pay the price during the supplemental sets, and I did: had to rest-pause from very early on, and my shoulders were absolutely dead by the last set. But it was worth it: I haven’t hit a new PR in awhile, and it’s been very nearly a year since my last 5+ press PR set was actually a PR. I am happy with my decision and even happier with my performance!
Beyond that, everything else was spot on: didn’t have to mess around with figuring out the weights today, the squiggly veins on my anterior delts were popping, and my yoke and biceps are still a bit trembly here several minutes later.
I’ll get a weighted vest walk in later today, then prep for deadlifting tomorrow.
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@shaneinga - Thanks, man! Normally these are more about the mental fortitude necessary to force myself through the reps than they are about getting big arms, but lately I’ve really been feeling them in my biceps, too.
Either way, you should jump back on that train: they’ll help you grow one way or the other!
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5/3/1 & Bodybuilding - c18w2d2
Monday - 07 November 2022
Workout: Easy conditioning, 1705-1745 (40 minutes)
Weighted vest walk - 30 kg - 30 minutes
I love walking in the dark. At 0530, it’s just dark, but now at 1730, it’s dark AND there are cars on the road… Alas.
Edit: Crap! I totally forgot the burpees + swings again. Guess that means I’ll have to do them tomorrow, 'cause I’m on to other things now…
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5/3/1 & Bodybuilding - c18w2d3
Tuesday - 08 November 2022
Workout: Back, 0515-0635 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0624
Warm-up
Throws + jumps
Begin: 0536; End: 0632; Duration: 56 minutes
Deadlift - 140x5, 180x5, 220x5 | 260x5, 300x5, 340x6
Bent-over row - 125 lbs - 12, 12, 12, 12
Chin-up - 10 lbs - 10, 10, 8 + 2, 9 + 1
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline scap/trap - 2x55 lbs - 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Genuinely wanted a PR on that top set, but didn’t have it in me—would’ve needed 8 minimum, and something like 12 or 13 for a super-solid PR (I hit 330x12 back in August), but I got to rep 6 and my body said, “No!” I’m glad I listened, even if I’m still frustrated by how things are feeling with the big lower-body lifts these days…
Warm-up sets in 6 minutes, main work in 12 minutes, supplemental in another 8. Used my belt for the last 2 deadlift sets, and straps on the top set. BB rows went better today: 125 is the right weight, even if it’s not even close to heavy. My form is solid and body english in minimal. With the lower weight, the movement is slow and controlled enough that I’m noticing I’m having a hard time activating my left side compared to my right, so that’s something to work on.
Remaining assistance and daily upper-back work as a circuit, and all of that went fine. Pretty happy with the chins today: might’ve had 10 straight on that last set, but I only wanted to duplicate the effort in set 3 (i.e., 8 + 2), so I kinda shocked myself when I hit rep 9—I was excited, got distracted, and lost my will to fight. Oh well, maybe I’ll get it next time!
Yesterday’s burpees + swings (with a penalty), then today’s burpees + swings and a weighted vest walk to follow. But first, let’s eat—breakfast is already ready, haha!
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I love the way you put this! 
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Thats really impressive! Congratulations!
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5/3/1 & Bodybuilding - c18w2d3
Tuesday - 08 November 2022
Workout: (Make-up) Easy conditioning + (today’s) easy conditioning, 1205-1220 + 1630-1725 (15 + 55 minutes)
1-pump burpees + 28-kg KB swings - 3x(25 + 25), 25-second rest between
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Snuck this in before my afternoon meetings—that’s yesterday’s forgotten burpee + swing rounds, with an extra one because I forgot. So now it’s on to today’s easy conditioning, and I WON’T forget the burpee + swing rounds this time, I promise. I’ll just edit everything in once it’s done.
Edit: Today’s easy condition is done!
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5/3/1 & Bodybuilding - c18w2d4
Wednesday - 09 November 2022
Workout: No training
What started out as an annoying cough not even worth mentioning yesterday morning turned into a raging assault on my body by day’s end: fever, chills, body aches, coughing, congestion—the works. Slept off and on on the couch last night until about 0630 this morning when the family’s prep for the day began, then moved upstairs and slept another 3 hours before coming back downstairs. My wife talked me into some ibuprofen at that point, so I took some with a bit of Greek yogurt and went back to bed until about noon.
Woke up at that point without the headache but with a massive appetite, so I ate all the food and went back to sleep on the couch. In fact, I’ve been bouncing between the bedroom and the family room all day.
Anyway, it’s almost 1700, I’ve done nothing but sleep and eat all day, and that’s all I’m going to do the rest of today, too, so we’ll just say I’m skipping today’s work. I may or may not make it up—I’ve put my work in through some pretty bad colds and what not over the past couple years, but this is legit the worst I’ve felt since January 2018 when I was literally on the couch for a solid week with the flu.
And in case future me wonders if I was just being a weakling today or what, here are the facts: I feel so poorly today that,
- I took some ibuprofen for the first time in nearly 5 years.
- I haven’t had coffee in well over 24 hours.
That first one’s kind of amazing in a weird kind of way, but the second one? That’s how you know things are just nutty!
Anyway, tomorrow’s plan: chest & triceps!
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Hope you’re feeling better soon!
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Understandable. I never take meds either unless they’re really, really needed.
Holy hell!! Are you going to pull through? I would be sipping espresso even during brain surgery.
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I am loving the very paradox that is this post, haha.
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5/3/1 & Bodybuilding - c18w2d5
Thursday - 10 November 2022
Workout: No training
Bed, couch, kitchen, repeat.
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Was this an EMOM workout? How many rounds?
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5/3/1 & Bodybuilding - c18w2d6
Friday - 11 November 2022
Workout: BB curls, 1105-1120 (15 minutes)
BB curls - 143 (rep PR)
Think my fever finally broke this morning! Got up at a reasonable hour and got dressed, anyway, so that’s progress.
These curls took 9:36 and there was A LOT of pausing at the top. I’m okay with that today, because I didn’t put the BB down and I was working hard the entire time.
That may well be it for today, but it’s infinitely more than I’ve done the past two days, so we’ll take it!
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Bloody insane amount of reps!
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5/3/1 & Bodybuilding - c18w2d7
Saturday - 12 November 2022
Workout: No training
Fever, etc. came back with a vengeance last night. Did manage some prep work in the basement this morning, but that was it. Maybe some sleep tonight will help me turn the corner?
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I come back and expect my regular @SvenG action and you’re getting wrecked, what is this?
Hope the sleep heals you!
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5/3/1 & Bodybuilding - c18w2 - summary
The week started off strong: progressed on Tabearta, had breakfast for the week prepared and ready to eat, got a press PR, didn’t die during deadlifts, crushed some weighted chin-ups. Yep, first three days were solid!
But then it all came crashing down! I won’t say it came out of nowhere—my wife and daughter have both been under-the-weather lately, and my wife since we got back from vacation, but I was certain it wasn’t gonna get me…
I won’t whine too much—in the end, I’ve just gotta roll with it—but this is getting old. And even my kids are noticing: the other day, in protest to something that was different because I’ve been feeling so poorly, my daughter says, “But Daddy doesn’t get sick!”
And that’s my sentiment exactly: I don’t get sick! Or the sick doesn’t get me down, anyway.
But this… This has been different. And I hate it.
Anyway, I’ll be re-doing Week 2 at some point and I’ll “go before I’m ready,” but Mrs. SvenG has asked me not to push things just yet. And if you follow along with any regularity, you know that my wife only very rarely interferes with my training—so when she speaks up, I listen!
And I get it: when I’m down, it’s double-duty on her—kids, pets, house. Life, basically. It keeps moving even when I’m not. So although I slept last night (finally!) and although I could jump right into Week 2 - Redux and probably NOT put myself back on the couch for two days, I’m going to ease into it—I owe her that much at least.
So the plan for the week?
There is no plan!
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