This would be a whole lot of suck if I did it in 25 mins. I love reading about your conditioning workouts, it feels like I am getting fitter by living vicariously though your suffering.
2 Likes
5x5/3/1 - c24w3d6
Friday - 12 May 2023
Workout: Bench, 0520-0620 (60 minutes)
Indigo-3G - 0500
Surge - 0530-0610
Warm-up
Throws + jumps
Begin: 0539; End: 0618; Duration: 39 minutes
Bench - 105x5, 130x5, 150x5 | 175x5, 200x5 | (220x5)x5
HLR - 20, 10
Chin-up - 25 lbs - 12, 12, 6
Seated DB press - 2x45 lbs - 16, 14
Good morning - 145 lbs - 12, 8
BFP - red - 30
Band pushdown - red - 30
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 10 minutes, main work in 9 minutes, 5x5 top sets in 18 minutes, assistance superset throughout.
(Modified) Garage Barbell 3 with overhead press this afternoon, then tomorrow’s work, and finally into a deload on Sunday!
18 Likes
5x5/3/1 - c24w3d6
Friday - 12 May 2023
Workout: Extra conditioning, 1430-1455 (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 pull-ups
Air squats went: (1) 92; (2) 50, 25; (3) 75, for 242 total. Happy with the effort, glad to be done.
10 Likes
I need to steal this
1 Like
5x5/3/1 - c23w3d7
Saturday - 13 May 2023
Workout: Easy conditioning, 0750-0845 (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. Done for now, setup for later.
12 Likes
5x5/3/1 - c24w3d7
Saturday - 13 May 2023
Workout: Calves, triceps, & hard conditioning, 1325-1425 (60 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Overhead triceps extension - 2x25 lbs - 20, 20, 20
b) Single-leg CR - L/R - 35 lbs - 10, 8, 8
Towel hop tabata - 4x40/10
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 15 DB lateral raise - 2x15 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 CS DB row - 2x50 lbs
Rounds: 5 (in 19:15)
Just realized I wrote (and actually did) “overhead triceps extension” instead of “triceps kickback,” but oh well: It’s done now, and I’m not going back. (But you know it’s killing me on the inside…)
These hard conditioning workouts have become a real grind lately. But I did the distance, and I got the reps, so it’s all good.
7WP Deload starts tomorrow—and not a moment too soon! I like to think I’ve earned it, but even if not: I’m glad it’s here.
13 Likes
5x5/3/1 - c24w3 - summary
Okay, awesome week in the gym: I smashed all of the 1s week lifting workouts and all of the afternoon Garage Barbell 3 WOD variations!
Pretty sure the (275x5)x5, (315x5)x5, and (220x5)x5 top sets for each of squat, deadlift, and bench, respectively, are some kind of “volume PRs” : I don’t see that anywhere else here or in my paper logbook. They were tough, but I got ‘em all done—and in no more than 20 minutes, including the paired assistance moves.
The Garage Barbell 3 WODs continue to answer a lot of questions, which is absolutely fantastic! The squat variation is particularly awful, but it’s somehow particularly awesome, too—no time to think, man, you just squat!
In fact, I’m seeing a 2-week period before we head abroad for two weeks at the end of June—after the upcoming 7WP Deload and 5x5/3/1 anchor—that’s looking kind of like a no-man’s land right now: There’s not enough time for a full 5/3/1 cycle, so… I could always run a version of the 10K Swing Challenge like I did before vacation last fall, but I’m thinking about running this WOD twice-daily on consecutive days for the 14 days (or however many there are, exactly) in that time: Dig myself into a really deep hole with the barbell before the break, and then eat my way out over 2 weeks in Europe! Honestly, that’s sounding pretty awesome right now, but we’ll have to see how things go.
Hey, speaking of eating: My diet has been absolutely terrible this week. My father-in-law passed somewhat unexpectedly on Tuesday, and people have been bringing lots and lots (and lots!) of comfort food. Don’t get me wrong: We certainly appreciate it—it’s been a huge load off of Mrs. SvenG (and me) to not have to worry about cooking this week while still making sure the kids are fed reasonably well—but I don’t need to eat the cookies and the cakes and the… Honestly, though, I’ve not even tried to stop myself from indulging during the downtimes, and THAT’s the problem.
I can hardly say life will “go back to normal” next week—there’s a really big hole in our lives now that cannot be filled—but however things settle out moving forward, and I absolutely CAN get a handle on this part of life-without-Jack.
So I will.
Okay, tomorrow I start a 7WP Deload week, and my goals are:
- Complete all 4 lifting workouts
- Complete 3 days of easy conditioning
- Do 50 burpees + swings every day
- Eat well
I’m looking forward to finishing up each day in the early AM and not having to worry about any afternoon work: It’s nice just to not have that hanging over your head each day. Beyond that, I just have to rest up and get ready to crush the 5x5/3/1 anchor that follows.
Alright, folks: Let’s get to work!
16 Likes
This sounds amazing, hope you’re going somewhere that has good food!
Sorry to hear this, hope y’all can find some comfort.
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The Netherlands, Germany, and France, so… Maybe?
I appreciate that, my dude—thank you.
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Sorry for your loss mate
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I’m sorry for your loss
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@simo74, @anna_5588 - Thank you, both. We appreciate that!
2 Likes
7WP, Deload - d1
Sunday - 14 May 2023
Workout: Easy conditioning & daily work, 1200-1300 (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
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Fasted.
Funny that I was looking forward to getting this week’s work knocked out in the early AM: I slept until almost 0700 for the second day in a row, then didn’t get around to this until noon!
Anyway, that’s it for today. Tomorrow it will be an early AM workout, because I don’t really have a choice during the week.
Happy Mother’s Day!
11 Likes
7WP, Deload - d2
Monday - 15 May 2023
Workout: Squat & daily work, 0515-0625 (70 minutes)
Indigo-3G - 0500
Surge - 0530-0605
Warm-up
Throws + jumps
Begin: 0536; End: 0612; Duration: 36 minutes
Squat - 115x5, 145x5, 175x5 | 200x5, 230x3, 260x1, 285x1
Pull-up - BW - 13, 12
Dip - 75 lbs - 13, 12
HLR - 16, 14
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Good morning - 145 lbs - 15, 10
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Warm-up sets in 11 minutes, main work in 18 minutes, assistance superset throughout. Top set felt heavy off the rack, and it moved slowly, but that much was on purpose. There was definitely a lot more in there, but I was dog-tired today, so I don’t know how many more… Doesn’t really matter: I hit the deload reps, so that’s that.
15 Likes
7WP, Deload - d3
Tuesday - 16 May 2023
Workout: Press & daily work, 0520-0630 (70 minutes)
Indigo-3G - 0500
Surge - 0530-0607
Warm-up
Throws + jumps
Begin: 0541; End: 0616; Duration: 35 minutes
Press - 50x5, 65x5, 75x5 | 90x5, 100x3, 115x1, 125x1
Decline DB press - 2x65 lbs - 18, 7
Chin-up - 25 lbs - 8 + 2, 8 + 2, 5
Ab wheel - ramp (19) - 15, 15
Band pushdown - red - 30
BFP - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
My body and my mind are crashing folks—that was just ridiculously hard this morning.
Actually, the pressing was ridiculously easy, so that’s good. But the assistance absolutely buried me and I have no idea why, really.
It is what it is, I suppose. No point in worrying about it—the work is done. Warm-up sets in 11 minutes, main work in 15 minutes, assistance superset throughout.
18 Likes
I see you
1 Like
7WP, Deload - d4
Wednesday - 17 May 2023
Workout: Easy conditioning & daily work, 0525-0625 (60 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 25 minutes
Weighted vest walk - 30 kg - 15 minutes
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Fasted. Done for today, deadlifts tomorrow.
11 Likes
And I see you:
And it makes me feel SO weak, me with my 30 lbs DBs, haha!
But the work gets done.
Awesome deadlifting today, BTW—that’s quality work.
1 Like
Thanks mate. It was good but as I am sure toy will understand I feel very underwhelmed. I just want more.
1 Like
7WP, Deload - d5
Thursday - 18 May 2023
Workout: Deadlift & daily work, 0515-0635 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0621
Warm-up
Throws + jumps
Begin: 0540; End: 0623; Duration: 43 minutes
Deadlift - 135x5, 165x5, 200x5 | 235x5, 265x3, 300x1, 330x1
Pull-up - BW - 13, 12
Dip - 75 lbs - 13, 12
Ab wheel - ramp (19) - 16, 14
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Warm-up sets in 13 minutes, main work in something less than 30 minutes (I forgot to clock it), assistance superset throughout.
Really tried to focus on squeezing the life out of the bar and did super-slow eccentrics with those deads today. The top single wasn’t easy, which is disappointing, but it is interesting how shifting focus makes even light weight feel heavy.
22 Likes