It’s even more awesome for those who were around for when he started.
Seriously, @SvenG, your journey has been amazing.
2 Likes
@davemccright - Thanks for the props, my dude! And you should definitely run the Bodybuilding template when you get a chance—I think you’d really dig it.
@kdjohn - Many thanks to you as well! My only regret: there isn’t a camera to capture the mental transformation that has, I think, been even crazier than the physical one! Regardless, you’ve had a huge influence on my journey and I’m so glad you’re in a place where you can participate here again.
3 Likes
5/3/1 & Bodybuilding - c19w2d3
Tuesday - 13 December 2022
Workout: Back, 0515-0630 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0618
Warm-up
Throws + jumps
Begin: 0536; End: 0627; Duration: 51 minutes
Deadlift - 130x5, 165x5, 205x5 | 240x5, 275x5, 315x13 (rep PR)
Bent-over row - 135 lbs - 12, 12, 12, 12
Chin-up - 10 lbs - 10, 10, 9 + 1, 8 + 2
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline scap/trap - 2x60 lbs - 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
I’m calling 315x13 a PR because it’s slightly more volume than 330x12, which I hit back in August, but I’m never really sure about stuff like that: It’s the heaviest I’ve gone for 13 reps, so… That’s a rep PR, right? Whatever, it was a solid effort—my HR was in the 170s by the end, and I was absolutely spent, so PR or not, the effort was there!
Warm-up sets in 6 minutes, main work in 9 minutes, and supplemental BB rows in 8 minutes. The rows felt strong today. I was worried my lower back would give out because of the deads, but it held up and I was able to really focus on my lats—the reps were hard but they just felt right today! Happy about the chins and good mornings, too: I was super-fatigued by the end, but almost all of the reps were clean (there might’ve been a chin-up or two that were kinda sketchy).
Easy conditioning to follow this evening.
Edit: Just wanted to add: All the deadlift sets today were beltless, but I did use straps for the top set. And it’s a good thing, too—I could feel my grip weakening around rep 10!
23 Likes
incredible. congrats.
1 Like
I find that the landmine squat (slow eccentric) can be a good substitute for the leg press in home gym. And maybe easier on your lower back…
1 Like
13 reps!! That’s awesome. Good job!
1 Like
Nice job mate
1 Like
@throwawayfitness, @Spock81, @simo74 - Thanks, everyone! Pretty happy with that set today, especially the way deadlifts have been going lately.
@jibb - That’s a great suggestion, thank you!
2 Likes
5/3/1 & Bodybuilding - c19w2d3
Tuesday - 13 December 2022
Workout: Easy conditioning, 1755-1845 (50 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done.
4 Likes
5/3/1 & Bodybuilding - c19w2d4
Wednesday - 14 December 2022
Workout: Easy conditioning, 0410-0505 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Fasted. Done.
Went to bed about hour later than usual, slept like crap, and up about an hour and a half earlier than usual. At least this much is done now…
9 Likes
5/3/1 & Bodybuilding - c19w2d4
Wednesday - 14 December 2022
Workout: Daily work, calves, & extra conditioning, 1710-1805 (55 minutes)
Jump rope - 300+ reps
5 rounds of:
a) BPA - red - 10 high + 10 mid + 10 low (per round)
b) Deficit RDL - 135 lbs - 10, 10, 10, 10, 10
c) CT’s modified French press - 95 lbs - 10, 10, 10, 10, 10
Jump rope - 300+ reps
3 rounds of:
a) Plate ground-to-overhead - 45 lbs - 25, 25, 25
b) Single-leg CR - L/R - 35 lbs - 10, 8, 8
Moving slowly this evening—feeling the late night and early morning. Guess I did it kinda out of order because of where I slotted in the second set of jump rope reps, but whatever, I got it all done!
13 Likes
5/3/1 & Bodybuilding - c19w2d5
Thursday - 15 December 2022
Workout: Chest & triceps, 0520-0635 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0631
Warm-up
Jumps only (no throws)
Begin: 0536; End: 0634; Duration: 56 minutes
Bench - 95x5, 125x5, 150x5 | 180x5, 205x5, 230x11 (rep PR)
Dip - 75 lbs - 10, 9 + 1, 7 + 2 + 1, 7 + 3
DB flye - 2x35 lbs - 12, 12, 12, 8 + 4
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 32 + 11 + 8, 26 + 9 + 7, 19 + 6 + 5, 14 + 5 + 5 (147 reps)
BFP - red - 30, 30, 30, 30, 30
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Have you ever ACTUALLY failed a push-up? Yeah, I thought so too. Until this morning…
I had @whang’s log title in my head all morning, and I managed to extend that top set for a new 5+ PR: 230x11 is “1 more rep” than last time out with 230, but the reps themselves were SO much better. The bar didn’t slow down until rep 10, and though 11 was tough, there was another one in there if I had wanted to fight. But I still had a lot of workout left at that point, so I left it there.
Warm-up sets in 4 minutes, main work in 7 minutes, follow-up supplemental in 10 minutes. Hit a wall on that 3rd set of dips, so I took a longer rest (close to 2 full minutes, I think) and managed to not do worse on the last set. Also added 1 rep on almost every mini-set of push-ups today for 147 total. And yeah, I actually hit failure—like real failure, not just technical failure—on a few of those… Total face plant. (Funny, not funny!)
Rest of it was tough by the end, but luckily all I’ve got left is easy conditioning, and that’ll follow later in the day as usual.
Edit: Forgot to mention that I skipped throws today because of the downpour outside. It’s been doing that pretty much all day, actually.
23 Likes
Awesome!
1 Like
Well done
1 Like
Nice work going on! Just catching up on some logs after being away a few days. Loving the jump rope and Cindy WO’s mixed in.
1 Like
it just keeps getting better in here. Nice job Sven
1 Like
It is the worst. The first 90% are so easy then there are a few quivery ones and boom…laying face down on the ground.
1 Like
That forced rest period a little while back is coming back and paying you in spades now… superb matey.
1 Like
@aholding88, @throwawayfitness, @simo74, @raven78 - Thanks for the comments, guys! The 11th rep on that top set is just icing on the cake at this point: I’m most happy about the fact that the first 8-9 reps were just about as fast and crisp as I could hope for!
@antiquity - In a parallel universe somewhere, I am that reality’s Mat Fraser, haha! Seriously, though, thanks for dropping in and catching up—it’s always good to have you around.
@heretolog - So you’ve actually failed a push-up, I see. Your comment nails the experience both eloquently and precisely.
5 Likes
5/3/1 & Bodybuilding - c19w2d5
Thursday - 15 December 2022
Workout: Easy conditioning, 1750-1845 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done. Gotta eat like a beast now—it’s Thursday, which means tomorrow’s Friday, and that means squats!
9 Likes