Dang… I was happy when I broke under the 30min barrier with 20kg. Here you go halving that with more weight. Conditioning level off the charts here.
2 Likes
Thanks, my dude!
I think the 16:14 + 1:46 is probably more accurate for yesterday’s swings, but there’s no doubt I’m firing on all cylinders when I hit these workouts lately.
1 Like
Frankenbuilding - c20w2d3
Tuesday - 10 January 2023
Workout: Back, 0520-0640 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0625
Warm-up
Throws + jumps
Begin: 0542; End: 0635; Duration: 53 minutes
Deadlift - 135x5, 170x5, 210x5 | 245x5, 285x5, 320x5
Bent-over row - 145 lbs - 16, 14, 12, 8
Chin-up - 15 lbs - 10, 10, 10, 9 + 1
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline french press - 50 lbs - 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Ugh. I feel like a tortoise this morning—moving so slowly. My alarm shocked me awake and I had a hard time getting going. But I got it done anyway!
Top set was 20 lbs lighter than last week, but felt 20x harder than last week—go figure. And my lower back was thinking about quitting on me, but luckily it held up long enough.
Warm-up sets in 5 minutes, main work in 9 minutes, supplemental rows in 8 minutes. Really happy with the rows, particularly because I was aware of my lower back: I added a rep to each of the first two sets, and still finished in 4 sets (no rest-pause). And then… Then I destroyed the weighted chins: 3 sets of 10 good reps and I ALMOST had 10 on the 4th set—stalled about 1/2 or maybe even 2/3 of the way up on the 10th, but just couldn’t finish it. Dropped, took about 10 seconds, and managed the last one, but that one was hard, Hard, HARD.
Anyway, that’s it for this morning. Swings and Pwn’s Tabearta this afternoon. I’m shooting for 4 rounds of 3 reps then 4 rounds of 2 reps on Tabearta today, as I’ve decided that 8x3 at 70 lbs by the end of Frankenbuilding is a goal—and that’ll mean adding a 3-rep round each week between now and then—so let’s get after it!
16 Likes
Frankenbuilding - c20w2d3
Tuesday - 10 January 2023
Workout: Daily work & extra conditioning, 1535-1605 (35 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 15:38
Pwn’s Tabearta - 8x20/10 - 70 lbs - 4x3, 4x2
I cannot be stopped!
100% certain on that time today, folks, and I destroyed it. Absolutely D-E-S-T-R-O-Y-E-D it!
I’m down to about 8 seconds of rest between sets and about 25-35 seconds of rest between rounds, so there’s STILL room to spare. I’m not sure I’ll ever want to do 500 swings straight, but at this rate, that’s where I’m headed…
Hit my goal for Tabearta today, too. Probably could’ve handled another round or two of 3 reps, but there’s no doubt I was tanking by the end. All good—there’s room to improve here, too!
Boy-o’s got basketball practice tonight, so it’ll be a late dinner—but that just means I’ll be even hungrier!
15 Likes
Killin’ it in here, buddy! Your new year is off to a very promising start!
1 Like
Thanks, @Spock81! There’s no doubt 2023 is looking good so far.
1 Like
Frankenbuilding - c20w2d4
Wednesday - 11 January 2023
Workout: Easy conditioning, 0520-615 (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. Morning work done, and I’m set up for this afternoon’s work, too.
11 Likes
Nice work here, SvenG. Swings and weight vest walks and WODs and 531 are a lethal combination!
1 Like
Thanks, @antiquity! Lethal is right—I’m dying in here, haha.
2 Likes
Frankenbuilding - c20w2d4
Wednesday - 11 January 2023
Workout: Daily work, calves, & extra conditioning, 1650-1755 (65 minutes)
Jump rope - 300+ reps
3 rounds of:
a) JM press - 55 lbs - 25, 25, 25
b) Seated CR - 240 lbs - 25, 20, 15
c) Kroc row - L/R - 65 lbs - 20, 20, 20
Jump rope - 300+ reps
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 18:44
I STILL hate whoever came up with that workout. (Yeah, it was me.)
Glad I setup in the morning, because that saved me 10 minutes this evening—I was once again able to give the time and it was just over 60 minutes, so that’s a plus.
I was spent by the time I got around to the swings, and 18:44 represents a solid effort today: My forearms were already dead from yesterday’s swing sprint, and the Kroc rows certainly didn’t help matters.
But that’s that! Tomorrow is chest & tris.
11 Likes
Because we all need more of both
1 Like
Frankenbuilding - c20w2d5
Thursday - 12 January 2022
Workout: Chest & triceps, 0520-0640 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0628
Warm-up
Throws + jumps
Begin: 0540; End: 0634; Duration: 54 minutes
Bench - 100x5, 125x5, 155x5 | 180x5, 210x5, 235x5
Dip - 75 lbs - 13, 10 + 3, 8 + 4, 8 + 2 + 2
DB flye - 2x35 lbs - 12, 12, 12, 12
Band pushdown - red - 20, 20, 20, 20, 16 + 4
Push-up - 36, 29, 22, 17 (104 reps)
Underhand straight-bar pushdown - 15 lbs - 15, 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Moving like a zombie again this morning, but I found some energy eventually. Top set was fine—not easy, but fine. Dips continue to give me trouble, that second set might’ve been 11 + 3, and I actually failed what would’ve been the 11th rep in that last set, so I had to do a double rest-pause there. Somehow the rest-pause is “better” than 6 straight sets… I think.
Warm-up sets in 4 minutes, main work in 8 minutes, and I knocked out those dips in 13 minutes. I also had to rest-pause the last set of band pushdowns just to make it through without totally flailing about like a maniac, so you know I was working hard today.
Swings and the (Modified) Wednesday WOD this afternoon, then turkey meatloaf for dinner!
19 Likes
Frankenbuilding - c20w2d5
Thursday - 12 January 2023
Workout: Daily work & extra conditioning, 1750-1830 (40 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 15:46
(Modified) Wednesday WOD - AMRAP, 10 minutes
a) 6 burpees over bar
b) 8 deficit RDL - 135 lbs
c) 10 pull-ups
Rounds: 3 + 9 reps
Man those swings were hard today! The last 30 reps on the last set of 50 were so painful—and nearly one-handed because my left hand was barely able to grip the handle.
Did alright on the WOD given that I was nauseous for almost the whole thing. I had to drop after 8 reps on the last set of pull-ups (so 8 + 2 as a rest-pause): 8 was a fight, and I just didn’t have it in me to struggle through the last two, so I dropped, reset my mind, and cranked out the last two reps. They ended up being pretty clean, so that’s good.
I wanted to match last week’s performance, and I had close to a minute left once the 6 burpees over bar were done, but I was sucking wind so badly that I didn’t start the deadlifts until there was about 15 seconds on the timer. I pull those touch-and-go, and the bar was ALMOST all the way down on the 4th rep when the timer expired, but I didn’t count it because I’m a pedantic idiot…
Anyway, you know what time it is: it’s DINNER time!
11 Likes
That’s the best kind of idiot!
2 Likes
Frankenbuilding - c20w2d6
Friday - 13 January 2023
Workout: Legs & abs, 0520-0635 (75 minutes)
Indigo-3G - 0530
Surge - 0530-0627
Warm-up
Throws + jumps
Begin: 0536; End: 0631; Duration: 55 minutes
Squat - 110x5, 140x5, 170x5 | 200x5, 230x5, 260x5
BB hack squat - 145 lbs - 20, 20, 20, 15
Leg curl - 85 lbs - 15, 15, 15, 15, 15
Leg extension - 110 lbs - 12, 12, 12, 12
Ab wheel - ramp (19) - 12, 12, 12, 12
Overhead triceps extension - 2x25 lbs - 15, 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
That was a punch-the-clock workout, and I like that. Don’t get me wrong: I like it when a workout is mentally and physically challenging, too. But to just get in, do the work, and not have to think or fight too hard is good every once in awhile.
Warm-up sets in 4 minutes, main work in 7 minutes, supplemental in 13 minutes. Thought about taking a crack at 3x25 on those hack squats, but decided against it. Maybe next 5s week, who knows? Smashed 'em pretty quickly, though, and my quads were burning. Rest of it was good, too.
Swings and that Randomly Generated WOD again this afternoon. Planning on an extra penalty round this afternoon—the 5th round yesterday was sloppy-in-the-name-of-speed, and that doesn’t sit well with me. Will focus on quality reps, from 1 to 500—and then from 501-600—this afternoon.
14 Likes
Reading this is reminding me of the fact my ring finger ballooned up on the second week and why I’ll probably never do this challenge again. Your killing it.
1 Like
Frankenbuilding - c20w2d6
Friday - 13 January 2023
Workout: Daily work & extra conditioning, 1605-1650 (45 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 17:11
KB swing - 28 kg - 10-15-25-50 reps
Time: 3:39
Randomly Generated WOD - AMRAP, 10 minutes
a) 8 power cleans - 95 lbs
b) 10 pull-ups
c) 12 sit-ups
Rounds: 3 + 14 reps
Nice and slow on those swings. Nice and crisp on those swings. Penalty round included.
Got through 6 more pull-ups than last time, but I had to drop and then the timer expired before I was up and pulling again. Still better than last week, so that’s cool.
11 Likes
Frankenbuilding - c20w2d7
Saturday - 14 January 2023
Workout: Easy conditioning & BB curls, 0505-0610 (65 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
BB curls - 100
Fasted.
Curls in 4:38 today. It’s funny, though, what a powerful thing the mind is: I have no real goal with these now, and every time I get to 100, I wonder just exactly how on God’s green earth I ever went beyond 100, let alone all the way to 157. I mean, nearly 10 minutes of BB curls!?! WTF? (And that was just two weeks ago…)
Anyway, basketball AND a swim meet today, so I need to knock out the rest of today’s work by 1100, give or take a little—if all goes well, I’ll be back at it again in about 3 hours.
12 Likes
Hey mate, haven’t seen anything on that in the last posts: Is the back all good again?
1 Like
It’s been feeling pretty good, my friend—thanks for asking!
2 Likes