Yer but funny how it also has loads of PRs just like @SvenG does.
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Right, but in my case it is because I am very old an cannot remember what me actual PRs are, so I just make it up.
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Also, you all got me so nervous today that I had to put the soft box on top of the hard box:
Was still scary.
Also, no way this conversation should have made it this far without at least one “box” joke.
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That’s what happens when @dagill2 is too lazy to post. Not a big box joke to be had .
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In on this! Lots of fun in here. Love the longevity too
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5x5/3/1 Anchor - c25w2d2 (redux)
Monday - 05 June 2023
Workout: Extra conditioning, 1600-1640 (40 minutes)
(Modified) Joe Loftis WOD - AMRAP, 26 minutes
6 burpees
11 DB curls - L/R - 25 lbs
12 DB lunges - L/R - 2x25 lbs
13 DB bench presses - 2x45 lbs
Rounds: 7 + 10 reps (8 full rounds in +2:52)
Interesting… We’ll call that a slow burn.
I was in constant motion, but the movements and pace were such that I felt like I could’ve kept going forever. Clean, crips reps throughout, really trying to feel the squeeze. My HR was up, but I was definitely not redlining at any point—topped off in the mid-150s, give or take a little, and that was really just with the burpees.
I modified it by mixing the Rx weights: It’s written to use either 45s or 25s, but I used both. And I probably could’ve done a bit more on curls (30s?), I definitely could’ve done a bit more on lunges (2x35 lbs or maybe even 2x40 lbs), and I should’ve done more on bench (easily 2x60 lbs or more).
It was still some decent work and I got a nice pump, so we’ll call it good for today.
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This is @TrainForPain perfect workout result
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I don’t love the work part
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you really are very hard to please.
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5x5/3/1 Anchor - c25w2d3 (redux)
Tuesday - 06 June 2023
Workout: Press, 0515-0625 (70 minutes)
Indigo-3G - 0500
Surge - 0530-0617
Warm-up
Throws + jumps
Begin: 0538; End: 0620; Duration: 42 minutes
Press - 50x5, 60x5, 75x5 | 85x5, 100x5 | (115x5)x5
Chin-up - 25 lbs - 12, 11, 7
Ab wheel - ramp (19) - 18, 12
Decline DB press - 2x65 lbs - 17, 13
BFP - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
Band pushdown - red - 30
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Woke up naturally just after 0400, really did not want to get out of bed. Did anyway.
Guts started talking back as soon as I got moving, really did not want to lift. Did anyway.
Assistance kicked my butt again today, really did not want to finish. Did anyway.
Warm-up sets in 16 minutes (!), main work in 10 minutes, 5x5 top sets in 18 minutes, assistance superset throughout. Press moved exceedingly well, but I could really feel all those DB bench press reps I did yesterday during the decline DB reps today—glad for that, actually, because I wondered if the weight yesterday was too light to have done any good, but I’m pretty sure they did a little something, at least.
The (Modified) Shoehorn WOD is on tap for later today.
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I just want to take a moment and acknowledge this. It’s amazing Sven.
I have a difficult time keeping up with your log (due to how amazingly active and consistent you are) but every time I pop in I’m blown away bro.
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I’m always amazed at how much work gets done
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@boilerman - Always nice to have you drop by, my dude! And thanks for the comment: 25 cycles and counting. I’m definitely milking 5/3/1 for all it’s worth.
@anna_5588 - Thanks for that! But you know the deal: I’ve gotta keep this ol’ diesel running or it’ll conk out.
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5x5/3/1 Anchor - c25w2d3 (redux)
Tuesday - 06 June 2023
Workout: Extra conditioning, 1740-1810 (30 minutes)
(Modified) Shoehorn WOD - for time
21-15-9-5
Power clean - 95 lbs
Box jump - 30-inch
Toes-to-bar
Time: 19:18
And THAT will definitely keep this ol’ diesel running!
Higher intensity than yesterday, but still not redlining much, if at all: HR was in the upper 150s whenever I checked. Even so, it wasn’t quite like yesterday: I definitely did not feel like I could just keep going forever!
And my breathing was ragged this afternoon, kinda like yesterday morning… Not sure what that’s about.
Anyway, I modified this with the extra round of 5 reps, and I did 30-inch jumps instead of the Rx 24-inch. Kinda like that Joe Loftis WOD yesterday, this one was “interesting.” But it, too, was some decent work, so we’ll be satisfied with that for today.
11 Likes
Wanted to firstly second this sentiment, 25 cycles on consistent hard work is something to be proud of Sven. Also wanted to comment on the fact that this log clearly shows the versatility and longevity of the 531 training philosophy. There are enough variations to the program to keep it interesting and at the same time keep you progressing. Awesome work and great advert for 531, Jim would be proud.
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5x5/3/1 Anchor - c25w2d4 (redux)
Wednesday - 07 June 2023
Workout: Easy conditioning, 0510-0610 (60 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. Used my new 32 kg kettlebell:
That’s a beast—50+ rep sets will NOT be fun with that one!
15 Likes
5x5/3/1 Anchor - c25w2d4 (redux)
Wednesday - 07 June 2023
Workout: Calves, triceps, & hard conditioning, 1735-1835 (60 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Underhand straight-bar pushdown - 30 lbs - 25, 25, 25
b) Standing CR - BW - 50, 50, 50
Jump rope - 300+ reps
Hill sprints - 110m - AMRAP, 15 minutes
Rounds: 6 (in 14:58)
It’s late, so I put a hard limit on the hard conditioning today—and I like the way that worked: To hell with every 3 minutes. Go BEFORE you’re ready!
My general rule of thumb with a time limit is to have the next work round started before the timer expires. Yes, I often ignore that for the variations of Pwn’s The Last Castle just to satisfy some sort of implicit “5 round minimum” rule I have in my head, but I’m not sure yet how I’m going to handle these sprints—I got 6 solid sprints in just less than 15 minutes, and it takes anywhere from 90-120 seconds to walk down the hill for the reset, so starting a 7th would’ve put me way over the timer before even starting the work, so… I called it there today.
But it was a b*tch, and my legs and lungs are toast. Mission accomplished!
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I am loving reading about your sprints and living vicariously through you. I can even picture myself doing these even though I have absolutely no intention of doing them.
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5x5/3/1 Anchor - c25w2d5 (redux)
Thursday - 08 June 2023
Workout: Deadlift, 0510-0630 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0616
Warm-up
Throws + jumps
Begin: 0536; End: 0627; Duration: 51 minutes
Deadlift - 120x5, 155x5, 190x5 | 225x5, 255x5 | (290x5)x5
Dip - 75 lbs - 12, 12, 6
Ab wheel - ramp (19) - 20, 10
Pull-up - BW - 12, 12, 6
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Warm-up sets in 14 minutes, main work in 10 minutes, 5x5 top sets in 20 minutes, assistance superset throughout. Pulls were strong, but my right hand was having trouble gripping the bar today. That started in the 2nd or 3rd set of 290, and didn’t really improve. Not sure if I buy into the grip-strength-as-an-indicator-of-fatigue thing, but there’s no doubt: I’m feeling it today.
I’ve got a Jimmy WOD inspired mash-up with deadlifts, drag curls, and overhead DB tricep extensions planned for later today. I’m really not looking forward to more deadlifts right now, but that’s exactly why I should see it through…
22 Likes
5x5/3/1 Anchor - c25w2d5 (redux)
Thursday - 08 June 2023
Workout: Extra conditioning, 1705-1735 (30 minutes)
Don’t Call Me Jimmy, Bro! - AMRAP, 20 minutes
5 Deadlifts - 265 lbs
7 BB drag curls - 60 lbs
9 Overhead triceps extension - 2x25 lbs
Rounds: 9 + 17 (10 full rounds in +0:32)
Hell yeah!
15 Likes