Dude, the full weight of this compliment hit me this morning as I was preparing for my deadlift sets.
Mostly I feel anything but when I look around here, but I’m going to revel in the 160x5 a bit longer than I normally would. There’s nothing wrong with appreciating my own progress here: Press doesn’t move up quickly, does it?
Thanks again for that!
Absolutely not, you’re working your ass off, might as well enjoy the fruits, especially with the, as you mentioned, hard to progress lifts.
Good to see that the deadlifts are getting heavier again and you’re (presumably) getting your confidence back!
Thanks, @Koestrizer! I was pretty happy with today’s work, to be sure. Now I just need to keep the ball rolling.
Frankenbuilding - c21w3d3
Tuesday - 14 February 2023
Workout: Daily work & extra conditioning, 1350-1420 (30 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 13:25
Pwn’s Tabearta - 8x20/10 - 75 lbs - 3x3, 5x2
Oops!..I did it again:
Rest periods were almost non-existent for the first 3 rounds—put the 'bell down, flexed my fingers, and when after it again. But I blew Thursday’s sub-14:00 effort out of the water!
Then Tabearta. Oh, Tabearta, how I do hate you!
It was only 5 lbs heavier, but my legs were really feeling it. Not sure when they’ll feature in my afternoon workouts again—I don’t have a plan for conditioning in my next cycle yet—but I’m glad I got to take 75 lbs for a spin today!
I don’t know how you do this…
After hard deadlift sessions, I’m destroyed for the rest of the day
Just like I do every workout: sheer force of will!
(Haha. But only sort of…)
I wish I had more willpower then
Well, I’m no philosopher, but my life experience says that “willpower,” as you call it, is a skill that can be developed just like any other.
And just like so much else, THAT takes time, consistency, and effort.
Frankenbuilding - c21w3d4
Wednesday - 15 February 2023
Workout: Easy conditioning, 0520-620 (60 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, done, setup.
Any tips?
Or is it “just suck it up and do extra conditioning”
Absolutely flying. Fantastic work here as always.
Any tips for what, exactly? Doing “extra conditioning”?
doing more work in general either school or work- preferably both
Honestly, @anna_5588, I’m not sure more work—either school or otherwise—is the right thing for you.
And I mean that with all the kind-hearted sincerity a person can have.
Frankenbuilding - c21w3d4
Wednesday - 15 February 2023
Workout: Daily work, calves, & extra conditioning, 1705-1820 (75 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) Kroc row - L/R - 65 lbs - 20, 20, 20
c) JM press - 55 lbs - 25, 25, 25
Jump rope - 300+ reps
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 19:09
Well that was abysmal—from start-to-finish, top-to-bottom, left-to-right, inside-to-outside—it was just awful, Awful, AWFUL.
But I’m done, and I don’t ever have to do another “Frankenbuilding - cXwYd4” again if I don’t want to… And that’s awesome, Awesome, AWESOME!
Frankenbuilding - c21w3d5
Thursday - 16 February 2022
Workout: Chest & triceps, 0515-0640 (85 minutes)
Indigo-3G - 0500
Surge - 0530-0634
Warm-up
Throws + jumps
Begin: 0536; End: 0637; Duration: 61 minutes
Bench - 130x5, 155x5, 185x5 | 210x5, 240x5, 270x5
Dip - 75 lbs - 10, 10, 10, 10, 10
DB flye - 2x35 lbs - 12, 12, 12, 12
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 40, 33, 26, 21 (120 reps)
Underhand straight-bar pushdown - 20 lbs - 15, 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
There is nothing left, folks. Nothing at all.
And there’s not enough time to eat what I need to eat before squats tomorrow, to say nothing of this afternoon’s work.
Warm-up sets in 5 minutes, main work in 8 minutes, supplemental in 14 minutes. Bench felt super-strong today, but I lost my air on the 4th rep of the top set and almost called it. I didn’t, though, and instead pushed out a slow but solid 5th rep to complete the set. I’ve hit 270x5 before—looks like October 2022 is the most recent—but I’m glad to have done it again today.
Dips were much better today, too. No, not easy—weighted dips are never easy—but definitely a lot more solid than last week. Rest of it was decent, too, and I’m really happy to have hit my +1-rep per set per week on those push-ups. Here, too, I’ve hit 40 in a single set before, but I don’t think I’ve pushed beyond that. And of course I’m now wondering if I could hit 50…
Anyway, that’s that. Today’s afternoon work will be interesting. I was really hurting during yesterday’s swings—under-recovered from Tuesday’s deadlifts and PR-setting 500 swings in 13:25, perhaps?—and I’m already dead-tired today, so I guess we’ll just have to see how things go!
Frankenbuilding - c21w3d5
Thursday - 16 February 2023
Workout: Daily work & extra conditioning, 1710-1755 (45 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 18:14
(Modified) Wednesday WOD - AMRAP, 10 minutes
a) 6 burpees over bar
b) 8 deficit RDL - 135 lbs
c) 10 pull-ups
Rounds: 3 + 12 reps
So the swings are catching up to me: Not only have they become super, super BORING, but my hands are actually hurting—and I don’t mean my grip is weak. I mean my hands—like the skin (or what’s left of it!)—is just plain raw. Ugh!
Luckily just a few more days…
That WOD kicked my butt, too. I had to drop after 6 pull-ups in the 3rd round. Came back and got the remaining 4, then managed 12 reps into 4th round, but—WOW!!!—that was hard today.
Oh, and did I mention I missed lunch!?! I wasn’t even thinking about that this morning when I said:
I meant I felt like I’d literally have to spend the day eating to get enough sustenance, and I did anything BUT that.
Luckily Mrs. SvenG came home with a fresh bag of cashews, so there’s some easy, low-volume-but-decent calories! And she made a 6-lbs chuck roast…
Let the feasting begin!
Your ability to not be bored by swings is much better than mine, I think I made it 12 workouts before complaining haha
Frankenbuilding - c21w3d6
Friday - 17 February 2023
Workout: Legs & abs, 0515-0645 (90 minutes)
Indigo-3G - 0530
Surge - 0530-0619
Warm-up
Jumps only (no throws)
Begin: 0536; End: 0639; Duration: 63 minutes
Squat - 145x5, 175x5, 205x5 | 240x5, 270x5, 300x5
BB hack squat - 155 lbs - 25, 25, 25
Leg curl - 90 lbs - 15, 15, 15, 15, 15
Leg extension - 115 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.
Well that’s that. 300x5 was decent, haven’t hit that in awhile. I didn’t crush it, but everything leading up to it, and into the first 3 reps or so, felt strong.
I then managed to get the 75 supplemental BB hack squat reps in 3 sets. Maybe I could’ve done that all along, but probably not. That took A LOT out of me: My lungs were burning, my quads were burning, and even holding the BB for that long was super-tough. But I did it.
Warm-up sets in 5 minutes, main work in 10 minutes, and supplemental in 14 minutes. I was legit resting between sets of the main work, anywhere from 90 seconds to almost 3 minutes before the top set (mostly to get my head right, or so I told myself), and the 14 minutes of supplemental work included a good 2-3 minutes of my lungs trying to suck all the air out of the room after the 75th rep.
I was almost out of Surge before I even started the assistance rounds, all of which was a slog. But I got the reps, I did the work, and I am still alive.
I know I’ve got more left for today and all of tomorrow’s work, too, but I am SO glad to have all of these 1s week lifting workouts behind me now!
