LOL!!! Looks like we were having the same thought at the same time!
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Hard work going on in here as usual man. Go get you a new pair of shoes, you have earned them. 
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That sounds gross. Awesome work!
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they look like some of my old running shoes. You deff need a new pair mate.
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5x5/3/1 - c24w1d5
Thursday - 27 April 2023
Workout: Deadlift, 0515-0630 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0614
Warm-up
Throws + jumps
Begin: 0538; End: 0626; Duration: 48 minutes
Deadlift - 120x5, 150x5, 185x5 | 215x5, 250x5 | (285x5)x5
Pull-up - BW - 12, 12, 6
Dip - 75 lbs - 12, 12, 6
Ab wheel - ramp (19) - 15, 15
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Warm-up sets in 12 minutes, main work in 10 minutes, 5x5 top sets in 19 minutes, assistance superset throughout.
I’ve got the (Modified) Garage Barbell 3 WOD with squats at 195 lbs and yesterday’s calf and triceps work planned for later today.
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5x5/3/1 - c24w1d5
Thursday - 27 April 2023
Workout: Calves, triceps, & extra conditioning, 1250-1345 (55 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) Underhand straight-bar pushdown - 25 lbs - 25, 25, 25
Jump rope - 300+ reps
(Modified) Garage Barbell 3 WOD - 3 rounds
In 3 minutes: 15 squats - 195 lbs; AMRAP push-ups
In 2 minutes: 5 box jumps - 30-inch; 3 pull-ups
F-me!
Edit: Okay, I can think clearly again. That was ridiculous. Just utterly ridiculous. But I got 45 squats at 195 lbs, 154 push-ups (5x10; 5x10; 4x10, 2x5, 4), 15 box jumps, and 9 pull-ups in less than 15 minutes, so it was effective!
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Great minds (and whatever ours are) think alike!
Any 3 of those 4 would be impressive, great stuff
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5x5/3/1 - c24w1d6
Friday - 28 April 2023
Workout: Bench, 0515-0615 (60 minutes)
Indigo-3G - 0500
Surge - 0530-0601
Warm-up
Jumps only (no throws)
Begin: 0533; End: 0612; Duration: 39 minutes
Bench - 85x5, 105x5, 130x5 | 150x5, 175x5 | (200x5)x5
Chin-up - 25 lbs - 12, 12, 6
Seated DB press - 2x45 lbs - 16, 14
HLR - 20, 10
BFP - red - 30
Band pushdown - red - 30
Good morning - 145 lbs - 10, 10
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Raining, so I skipped throws. Realizing just now that although I do them as part of my warm-up, they’re not really optional. I totally treat them that way, though, so I should probably not skip them from now on…
Warm-up sets in 11 minutes, main work in 8 minutes, 5x5 top sets in 18 minutes, assistance superset throughout.
The (Modified) Garage Barbell 3 WOD with press at 90 lbs is all that remains for today!
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Nice work as always sir
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5x5/3/1 - c24w1d6
Friday - 28 April 2023
Workout: Extra conditioning, 1715-1740 (25 minutes)
(Modified) Garage Barbell 3 WOD - 3 rounds
In 3 minutes: 15 strict press - 90 lbs; AMRAP air squats
In 2 minutes: 5 box jumps - 30-inch; 3 chin-ups
Another solid variation!
Press felt strong—good clean, fast reps, no bouncing. Fatigued and pushing hard by the end, but they weren’t like yesterday’s squats, that’s for sure!
This time, air squats went: (1) 50, 25; (2) 55, 25, 5; and (3) 61, 28 for 249 total. Yeah, yeah, I know… But I was a dead-man-squatting by that point, and I legit took that last set all the way to the timer—I just couldn’t squeeze another one in!
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Good work Sven!
I mught have missed it being new and this a long log, but is there a particular goal with the wods or just an alternative conditioning tool?
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@Deadliftnstill - Thanks for the compliment—and the question! Mostly it’s:
but my original thought headed into 5x5/3/1 was:
You can read the full post here, if you’re interested.
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Cheers, reread the whole thred from there. Interesting seeing how others set it up. Conditioning has always been the area of 531 principles I neglected, so always looking to see what works for others and trial it myself.
I’ll trial these too.
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5x5/3/1 - c24w1d7
Saturday - 29 April 2023
Workout: Easy conditioning, 0600-0700 (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 for now. Setup for later. Feeling good.
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Hell yeah, Sven cake day 
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Thanks, @tlgains! It’s been a wild ride, and I’m looking forward to what’s ahead.
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5x5/3/1 - c24w1d7
Saturday - 29 April 2023
Workout: Calves, triceps, & hard conditioning, 1200-1305 (65 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Single-leg CR - L/R - 35 lbs - 10, 8, 6
b) Triceps kickback - L/R - 15 lbs - 25, 25, 25
Towel hop tabata - 4x40/10
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 25 plate ground-to-overhead - 45 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 15 Wendler row - 100 lbs
Rounds: 4 (in 19:02; 5 full rounds in +5:28)
My yoke is pretty trashed. (But it’s pretty pumped, too, so that’s cool.) The hard conditioning took too long again, but I got it done.
Anyway, that’s it for today. Back at it in the morning!
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5x5/3/1 - c24w1 - summary
It was a solid 5s week. The work itself wasn’t too bad: Everything felt pretty strong and crisp, and I definitely kept moving. And there was enough juice left to tackle the Garage Barbell 3 WOD variations: I hated absolutely every minute of absolutely every one of those, but they were definitely effective—lots of extra volume on the main lifts, literally hundreds of BW reps, my HR was way up throughout, and floor was drenched in sweat by the end.
Oh, and all of that in less than an hour’s worth of (total) work.
What more could you want, really?
Week 2 of the second 5x5/3/1 leader starts today, and my goals are:
- Complete all 4 lifting workouts
- Complete 4 days of extra conditioning
- Complete 3 days of easy conditioning, direct triceps work, and direct calf work
- Complete 3 days of hard conditioning
- Eat well, but only as much (and as often) as necessary
Nothing new to say about that, so let’s get to work!
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5x5/3/1 - c24w2d1
Sunday - 30 April 2023
Workout: Easy conditioning, 0600-0655 (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.
I’ve got sled work planned for later in a variation of Pwn’s The Last Castle, so as long as the rain doesn’t spoil my plans, I should be good and dead when it’s done!
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5x5/3/1 - c24w2d1
Sunday - 30 April 2023
Workout: Calves, triceps, & extra conditioning, 1125-1220 (55 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Overhead triceps ext - 2x25 lbs - 20, 20, 20
b) Single-leg CR - L/R - 35 lbs - 10, 8, 6
Towel hop tabata - 4x40/10
Wittman WOD - for time:
10 rounds of:
10 burpees
10 air squats
10 push-ups
10 sit-ups
Time: 20:39
Well, the rain screwed me over—bad enough I couldn’t even swap Wednesday’s farmer’s walks for the sled push. I wasn’t as well prepared as I should’ve been, so I picked the Wittman WOD under some time pressue (and mostly on a whim). It was a burner, though, so that was good.
It’s supposed to rain all week, but my hope is to get today’s hard conditioning in tomorrow afternoon. Come what may, though, I’ll get it in just as soon as I can…
Edit: The EZ-bar skull crushers last week absolutely destroyed my elbows—like real and sustained pain, not just annoying, temporary discomfort—so I decided to try overhead triceps extensions using 2 25-lbs DBs today instead. Those worked out really well, too: I could actually feel my triceps working, they were toast by the end of the third round, and there was only minimal annoyance from my elbows. I think I’ll stick with those for awhile to see how they go.
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