Added the extra set of 5 (hence, “Fran+”) because I like 50 better than 45. I came into this workout with too much caffeine and too much work baggage today. I thought I might be able to channel that into the physical activity, but I’m not sure that worked out: I don’t think that time is very good, and I’m trying to be okay with my level of effort.
Reps went:
21 and 7, 7, 4, 3
5, 5, 5 and 5, 5, 5
9 and 5, 2, 2
5 and 5
Maybe I’ll throw in something extra tomorrow if I have a chance, but that was all the time I could afford today—regardless of the above, I’m putting it behind me and moving on to the fun that’s in store tonight!
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. Slept until 0700 (!). I think I’ve developed some kind of bad habit here… Anyway, I’m done for now, setup for later. But it’s looking like a hair-on-fire kind of day, so we’ll see what gets done when.
Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 8 devil’s presses - 2x30 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 10 Pendlay rows - 115 lbs Rounds: 4 (in 15:31; 5 in +4:44)
Definitely a hair-on-fire kind of day, but not for the reasons (nor when!) I expected… Was humming along just fine, but got interrupted at 8:47 in the 3rd round just after starting the devil’s presses. Not sure how long the interruption was—maybe 10 or 15 minutes?—but it was a genuine emergency and I had no choice.
I was already dead-tired when I started this workout—I had been outside working in the yard since 1000 and could already feel the sunburn setting in—and that pause totally took the wind out of my sails.
But I just put my head down, did the distance, and got the reps. And it was horrible, from start to finish, before and after the interruption, blah, blah, blah.
Once again, we’re just going to ignore the abysmal time and focus on the fact that I did the work!
I think it was a decent week, even if the order of things was very strange with the ridiculous amounts of rain and whatnot. The morning work went well, and a few of my lifts were feeling pretty strong, but the conditioning workouts were just killer and my ability to push left a bit to be desired. I know life was creeping in by Thursday or Friday (as it often does), but I think I was feeling it more than usual this time around.
My goals for the third week of this second 5x5/3/1 leader 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
I was feeling reasonably lean for the first time in quite a while this week, and I know why: It was a delayed effect of Garage Barbell 3.
I hate that I figured that out, BTW, because it means I know exactly what I have to do this week, and that’s just exactly what I DO NOT want to do—this week or any other…
But there it is.
And like it or not, it’s time to strap in and get to work.
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 DB snatch - L/R - 50 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 6 burpee-box jump - 30-inch Rounds: 4 (in 17:15; 5 full rounds in +4:49)
Still fasted.
Hate to sound like a broken record, but: Let’s ignore the abysmal time and focus on the fact that I did the work.
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Awesome.
Warm-up sets in 11 minutes, main work in 9 minutes, 5x5 top sets in 20 minutes, assistance superset throughout. Last set at 275 was actually done at about 15 minutes, but it took me another 4 to peel myself off the floor and knock out the last paired assistance move (12 good mornings). Those were done just after 19 minutes, but I round up, so 20 minutes overall.
Garage Barbell 3 this afternoon. I’ve written the deadlift version, like on c24w1d2, but I’m wondering if my lower back will be able to handle it… We’ll have to see what my body has to say after sitting at my desk all day—the bench press version might be the smart play today.
As before, my version is modified to replace AMRAP hand-release push-ups with regular push-ups and to include the box jumps and pull-ups in the 2-minute rest periods.
Lower back was fine, so I went for it. Used straps for all of the deadlift sets. Push-ups went: (1) 30, 15, 15, 5; (2) 25, 10, 10, 10; and (3) 25, 10, 10 for 165 total (20 more than last time around).
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Long, rough night. Running on empty this morning, but got myself up and knocked this out. Warm-up sets in 11 minutes, main work in 10 minutes, 5x5 top sets in 17 minutes, assistance superset throughout. Everything moved really well, despite the lack of sleep—adrenaline, maybe?
I’ve got the bench variation of (Modified) Garage Barbell 3 planned for this afternoon, but just exactly when is anybody’s guess. We’ll just have to see what the day holds…
Tuesday - 09 May 2023 Workout: Extra conditioning, 1755-1820 (25 minutes)
(Modified) Garage Barbell 3 WOD - 3 rounds
In 3 minutes: 15 bench press - 160 lbs; AMRAP air squats
In 2 minutes: 5 box jumps - 30-inch; 3 chin-ups
Air squats went: (1) 75, 25, 17; (2) 65; and (3) 79 for 261 total. Something got messed up with my timer and I ended up doing 3 5-minute rounds rather than 3 sets of 3- + 2-minutes. I didn’t realize that until there was about 90 seconds left in Round 1, so I transitioned immediately to box jumps and chin-ups, then finished off whatever remained of the 5-minute period with more air squats. I was able to correct that in Rounds 2 and 3—so bench + air squats in a strict 3-minute period—and I ended up actually having some rest time after the chins.
May 10, read the last 4 workouts posted by SvenG. Heartrate got up to a sustained 140, burned about 750 calories. Feeling tired, will need a few days rest.
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
And I thought my lower back was touchy after Monday’s squats…
Warm-up sets in 13 minutes, main work in 10 minutes, 5x5 top sets in 20 minutes, assistance superset throughout. Feeling crap going in, feeling crap coming out, but when it came time to do the work, I was on.
I was able to squat then deadlift on Monday. Today we get to see if I can deadlift then squat: (Modified) Garage Barbell 3 with 3 rounds of 195x15 is on tap for this afternoon!
It seems I can deadlift then squat—but that was a WHOLE LOT OF SUCK in less than 15 minutes…
Push-ups went: (1) 35, 15, 10; (2) 30, 10, 10, 5; (3) 10, 10, 10, 10, 5 for 160 total, or 6 more than last time I did the deadlift-now/squat-later bit.
Oh, and I either did 14 squats in Round 3, or 16, but I definitely did not do 15: I made it through 12 straight before pausing for 3 deep breaths, and I’m pretty sure I picked up the count at 13, but I found myself at 14 without realizing what happened. (No oxygen was making it to my brain, it would seem.)
Normally when I lose count, I do two MORE reps at wherever I think I am (so 3 total at that number), but I just didn’t have it in me, so I only did two reps at “14” before moving on to 15. I thought about doing two reps at “15” as well, but my legs and my lungs were telling me I was actually at 16 by that point, so I called it.
Really happy with the effort today: I was legit nervous about it most of the morning, but I absolutely crushed it!