Stop saving yourself for these curls mate, get after them Squats…! 
Nothing wrong with dropping the TM back slightly, we’re in this for the long haul.
3 Likes
Thanks for popping in, @raven78!
This made me chuckle—sometimes I wonder!
And you’re absolutely right:
Cheers!
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5/3/1 & Bodybuilding - c19w1d2
Monday - 05 December 2022
Workout: Shoulders & biceps, 0520-0630 (70 minutes)
Indigo-3G - 0500
Surge - 0530-0617
Warm-up
Throws + jumps
Begin: 0540; End: 0624; Duration: 44 minutes
Press - 75x5, 90x5 105x5 | 120x3, 140x3, 155x3
DB press - 2x45 lbs - 12, 12, 9 + 3, 8 + 4
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.
My body’s speaking, and I’m going to listen: I’ve got to roll back the press TM to 155—had to fight for 3 reps and only got about halfway up on the 4th before it stalled. I fought hard (might’ve hit the Simo scale), but couldn’t finish it. And it’s only a 3s week, so we’re gonna move that TM back down to 155 and push forward with that for the remainder of this template.
Warm-up sets in 4 minutes, main work in 6 minutes, supplemental in 8 minutes. I was haulin’ arse today. Rest of it felt pretty good, but my biceps are shot from yesterday, so today’s curls were hard.
Easy conditioning later this afternoon or into the early evening.
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Nice audible. I used to resist doing something like that, but now I’m all about adjusting as needed along the way. It’s not I’m doing it to avoid putting in the work - in fact I’m doing it exactly because it allows me to put in the work.
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That latter bit is from this morning’s edit to my c18w3 summary post, where I talk about the TMs for Cycle 19.
Great minds think alike!
I’m just sayin’…
Edit: I keep hitting the wrong buttons, and then the system doesn’t let me undelete, so I try to re-post and it says crap like, “Post is too similar” or something. Bah!
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Good to see you pushing it to the max mate.
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5/3/1 & Bodybuilding - c19w1d2
Monday - 05 December 2022
Workout: Easy conditioning, 1705-1755 (50 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Eventually I’ll figure out something else to say in these easy conditioning posts, but until I do—done: Let’s eat!
7 Likes
5/3/1 & Bodybuilding - c19w1d3
Tuesday - 06 December 2022
Workout: Back, 0520-0635 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0628
Warm-up
Throws + jumps
Begin: 0540; End: 0631; Duration: 51 minutes
Deadlift - 165x5, 205x5, 240x5 | 275x3, 315x3, 350x5
Bent-over row - 135 lbs - 12, 12, 12, 12
Chin-up - 10 lbs - 10, 8 + 2, 8 + 2, 8 + 2, 8 + 2
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline scap/trap - 2x60 lbs - 15, 15, 12 + 3, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Short on time again, not too much to say, but I want to at least get the usual notes down, so I’ll edit this just as soon as I have a chance.
Edit: Okay, so I wanted everything to feel easy because I took my TM down by 30 lbs, but easy isn’t the word for it. 315 and 350 were still hard; 315 moved pretty well. Put on my belt and straps for 350, and I was mentally ready to crush 8 reps for a new rep PR, but I locked out rep 5, felt my lower back twinge, lowered it, pulled 6 to about mid-shin, got scared and gave up. Could I have done more? Probably. But my weak, weak mind won today.
Warm-up sets in 6 minutes, main work in 8 minutes, supplemental BB rows in 8 minutes. The BB rows are up 10 lbs from Cycle 18, and they felt pretty good overall: I was able to keep my left side activated on most of the reps, and breathing was actually the limiting factor—the between-set rest periods were not more than 75 seconds, and more like 60-65 for just about all of them.
Was fighting fatigue by the time I got to the assistance circuit, and I felt like I was moving slowly, but I wrapped everything up in 51 minutes, which isn’t too bad. Oh, and speaking of mental weakness: those chin-ups were just terrible. Apparently I didn’t feel like fighting much of anything this morning, because I probably could’ve had 9 reps in each of the last 3 sets, and maybe even 10 reps if I had been willing to fight…
14 Likes
5/3/1 & Bodybuilding - c19w1d3
Tuesday - 06 December 2022
Workout: Easy conditioning, 1045-1135 (50 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
This afternoon and evening would be crazy even with Mrs. SvenG here, never mind the fact that’s she traveling for work, so I snuck this in to ease the chaos later. Right, so—done: Let’s eat!
9 Likes
5/3/1 & Bodybuilding - c19w1d4
Wednesday - 07 December 2022
Workout: Daily work, calves, & extra conditioning, 0500-0605 (65 minutes)
Jump rope - 300+ reps
5 rounds of:
a) CT’s modified French press - 95 lbs - 10, 10, 10, 10, 10
b) BPA - red - 10 high + 10 mid + 10 low (per round)
c) Deficit RDL - 135 lbs - 10, 10, 10, 10, 10
3 rounds of:
a) Single-leg CR - L/R - 35 lbs - 10, 8, 8
b) Plate ground-to-overhead - 45 lbs - 25, 25, 25
Jump rope - 300+ reps
Fasted.
Had to switch things around to accommodate this afternoon’s schedule, and it didn’t go badly, especially considering I’ve been getting up a half-hour earlier this week just to make sure I get the kids to school on time.
That just leaves easy conditioning for later in the day.
14 Likes
Do you find these do anything for your calves ?
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Honestly, I don’t know. It’s more like, “If I don’t do anything, my calves atrophy.” I actually have empirical evidence that much is true, so I guess I do these to maintain…
You got your calves from running, right? Maybe I should just run a lot, haha!
5/3/1 & Bodybuilding - c19w1d4
Wednesday - 07 December 2022
Workout: Easy conditioning, 1535-1425 (50 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done. Let’s… Get the kids to swimming!
11 Likes
Well, crap: I just realized my calculations were wrong, and these are 1s week weights.
Funny, 'cause I said this on Monday:
and this on Tuesday:
Go figure!
I’m going to go with the “wrong” 1s week percentages here in this 3s week just to finish it out, and then I’ll revisit these again in Week 3 for the actual 1s week work.
Edit: I hate the lack of an undelete function! Or am I just a moron because (1) I keep hitting the wrong button; (2) there is an “undelete” and I don’t know it; or, (3) both? You be the judge…
10 Likes
I did do direct calf work in the gym in my 20’s. Just trained them heavy and hard one a week. They did grew a little but were never great. Then when I started running and especially when I did a lot of hill sprints and hill running they started growing. These days they seem to stay OK just from other heavy leg work like squats and leg curls and also the heavy sandbag carries.
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I would not be surprised if the skipping you do on conditioning days results in calf gains.
No scientific data to prove the theory… But I’ve never seen a boxer with small calves!
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5/3/1 & Bodybuilding - c19w1d5
Thursday - 08 December 2022
Workout: Chest & triceps, 0520-0635 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0621
Warm-up
Throws + jumps
Begin: 0536; End: 0632; Duration: 54 minutes
Bench - 125x5, 150x5, 180x5 | 205x3, 230x3, 260x5
Dip - 75 lbs - 10, 10, 8 + 2, 7 + 3
DB flye - 2x35 lbs - 12, 12, 12, 12
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 31 + 10 + 7, 25 + 8 + 6, 18 + 6 + 6, 13 + 4 + 4 (138 reps)
BFP - red - 30, 30, 30, 30, 30
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Might’ve actually had 6 reps on that top set, but I lost count! How do you lose count at such a low number!?! Anyway, it was more than last week (260x4), so whether it was actually 5 or 6 reps doesn’t matter too much—would’ve needed 7 for a new rep PR, anyway. Point is: Better than last week!
Warm-up sets in 4 minutes, main work in 8 minutes, supplemental in 10 minutes. Pretty happy with the dips, and very happy with the push-ups: 138 reps is a 5-rep increase over last week. All the rest of it was solid too.
It was good day.
Easy conditioning to follow later.
19 Likes
Nice benching!
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Agree with this but i rekon you would need 30-60 mins a day.
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Nice! Wish I could do that.
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