That has to be right up there as one of the worst towers I have ever read about. @T3hPwnisher would be proud.
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The hardest of them all to improve on. Coudos on this and the insane volume and consistent hammering of ones self day in and day out on show here.
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5x5/3/1 Anchor - c25w3d4
Wednesday - 14 June 2023
Workout: Easy conditioning, 0505-0600 (55 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. Morning work done in the morning, so I’m back on track. At least for today, anyway…
11 Likes
295 x 10. That is some manly squatting. Great PR there.
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@shaneinga - Thank you! I have to admit: That set felt GOOD. (But only after it was done, haha.)
5x5/3/1 Anchor - c25w3d4
Wednesday - 14 June 2023
Workout: Calves, triceps, & hard conditioning, 1650-1755 (65 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Standing CR - BW - 50, 50, 50
b) Underhand straight-bar pushdown - 30 lbs - 25, 25, 25
Jump rope - 300+ reps
Hill sprints - 110m - AMRAP, 15 minutes
Rounds: 6 (in 15:36)
To call these “hill sprints” is a bit of a misnomer, even on a good day; “SvenG lumbering up a hill” is a more apt characterization.
So yeah, you don’t even want to know what they’re called on a bad day…
Got 6 again, so that’s good. I was working hard, too, so that’s even better. In fact, I was working so hard that—even if it is just me lumbering up a hill—I gotta believe that they’ll be transformative.
That’s certainly what I’m hoping for, anyway!
13 Likes
If they are getting too slow and less explosive, consider doing less distance up but more faster reps. Maybe 40m
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Hah! Yes, good point.
Really I just meant that me “sprinting” probably looks kinda like a bear coming out of hibernation. Or maybe like a dwarf chasing Uruk Hai!?!
I’m pleasantly surprised with how consistent I am on the actual sprint times—but I’ll keep on eye on my explosiveness, for sure. Thanks for the tip!
2 Likes
5x5/3/1 Anchor - c25w3d5
Thursday - 15 June 2023
Workout: Deadlift, 0515-0640 (85 minutes)
Indigo-3G - 0500
Surge - 0530-0618
Warm-up
Throws + jumps
Begin: 0540; End: 0634; Duration: 54 minutes
Deadlift - 140x5, 170x5, 205x5 | 237.5x5, 275x5, 310x5, 340x11 (rep PR)
Ab wheel - ramp (19) - 18, 12
Pull-up - BW - 12, 12, 6
Dip - 75 lbs - 12, 12, 6
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 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.
The closest thing I had is 340x8 in November 2022 and 350x8 December 2022, so I figured 340x9 would count—really I wanted 10, and I was able to get 11. Super-happy with the effort, too: It was pretty hard overall, the last few reps were definitely draining, and the very last rep left me utterly spent, but I got 'em all!
For the record, I used straps for the sets at 310 and 340, and that set at 237.5 was misloaded—it was supposed to be 240—but I discovered after the fact that I forgot a plate on the left side. Oh well…
I was dead tired after that top set, and it took me almost 15 more minutes to finish out the remaining assistance work, but I got it all done.
I’ve got another Tower of Babel workout planned for this afternoon, so I’ll see you back here later today!
25 Likes
Lovely deadlifting! Nice job. Eleven reps sounds exhausting.
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Great work. Congrats.
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Awesome job of dominating the PR’s this week
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Crushing the PRs in here. Great job.
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Very nice work!
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@hillbillyk, @throwawayfitness, @aholding88, @shaneinga, @wardog2k - Thank you, one and all! It’s been a good week, and I just need to ride the wave for a few more days—so that’s exactly what I’m going to do!
5 Likes
Nice effort mate, even if it was with straps 
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5x5/3/1 Anchor - c25w3d5
Thursday - 15 June 2023
Workout: Extra conditioning, 1715-1755 (40 minutes)
Tower of Babel
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Press - 110 lbs
5 30-inch box jumps between sets
Time: 29:23
100 press reps at 110 lbs, and 95 30-inch box jumps in 30 minutes.
I’ve got nothing to say to that.
Literally—nothing.
15 Likes
I am going to assume that is because you can no lgoner breath let alone talk. That sounds horrible.
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I am just secretly jealous that your back is stronger than your grip. I wish mine was.
1 Like