You need some bandages, you’re all cut up.
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Looking lean and mean man! Hard work is showing!
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@wardog2k, @throwawayfitness, @shaneinga - Thanks, guys!
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7WP, Deload - d2
Monday - 28 August 2023
Workout: Press & daily work, 0515-0625 (70 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0612
Warm-up
Throws + jumps
Begin: 0537; End: 0612; Duration: 35 minutes
Press - 55x5, 65x5, 80x5 | 95x5, 105x3, 120x1, 130x1
Decline DB press - 2x65 lbs - 15, 10
Chin-up - BW - 13, 12
Ab wheel - ramp (19) - 15, 15
Band pushdown - black - 30
BFP - black - 30
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 11 minutes and main work in 17 minutes, assistance superset throughout.
Press was nice and easy today. Decline DB press was surprisingly hard, however. I should probably find a way to work those back in more often. (And that reminds me: Dips! I can’t forget dips, either.)
That’s it for today. Tomorrow we deadlift!
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7WP, Deload - d3
Tuesday - 29 August 2023
Workout: Deadlift & daily work, 0515-0640 (85 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0624
Warm-up
Throws + jumps
Begin: 0543; End: 0630; Duration: 47 minutes
Deadlift - 140x5, 170x5, 205x5 | 240x5, 275x3, 310x1, 340x1
Pull-up - BW - 13, 12
Dip - 75 lbs - 13, 12
Ab wheel - ramp (19) - 15, 15
BPA - black - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 13 minutes and main work in 27 minutes, assistance superset throughout.
Deadlifts weren’t “nice and easy,” but they were solid. The mind is a funny thing, though: I needed 1 rep for the top set, and I got 1. Were there more? Physically, yes, I’m sure there were. Mentally, though? Much less sure about that…
Funny I mentioned dips yesterday: Those were hard today! When I was doing them regularly, they would challenge my breathing; today, though, they were challenging my pecs and triceps. That’s not necessarily a bad thing—it’s just what I happened to notice this morning.
18 Likes
Badass dips!!!
1 Like
7WP, Deload - d4
Wednesday - 30 August 2023
Workout: Easy conditioning & daily work, 0455-0600 (65 minutes)
Alpha Male - about 0450
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
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.
17 Likes
7WP, Deload - d5
Thursday - 31 August 2023
Workout: Bench & daily work, 0510-0615 (65 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0557
Warm-up
Throws + jumps
Begin: 0530; End: 0615; Duration: 35 minutes
Bench - 95x5, 120x5, 145x5 | 145x5, 165x5, 190x3, 215x1, 235x1
Seated DB press - 2x45 lbs - 13, 12
Chin-up - 25 lbs - 13, 12
HLR - 10, 10, 10
Band pushdown - black - 30
BFP - black - 30
Good morning - 145 lbs - 15, 10
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 8 minutes and main work in 17 minutes, assistance superset throughout.
It’s a good thing it’s bench day, because my mind was anywhere but on that workout… Luckily the hardest part of all that was either the seated DB press or the good mornings, neither of which I’ve done since June, maybe?
Also, I forgot to load the weight for what was supposed to be the first work set at 165 lbs, so I ended up doing an extra set at 145 lbs—for what that’s worth, which is basically nothing, haha!
Finally, it’s the last day of August 2023. How did THAT happen!?!
18 Likes
time moves fast these days mate.
1 Like
7WP, Deload - d6
Friday - 01 September 2023
Workout: Clean, squat, & daily work, 0515-0640 (85 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0612
Warm-up
Throws + jumps
Begin: 0538; End: 0635; Duration: 57 minutes
Squat - 150x5, 180x5 | 210x5, 240x3, 270x1, 295x1
Hang power clean - 65x5, 80x5 | 95x5, 105x3, 120x1, 130x1
Pull-up - BW - 13, 12
Dip - 75 lbs - 13, 12
HLR - 10, 10, 10
BPA - black - 10 high + 10 mid + 10 low
Push-up - 30
Good morning - 145 lbs - 15, 10
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 7 + 10 minutes, main work in 18 + ??? minutes, assistance and daily work superset throughout.
Solid morning, start to finish. 295 felt strong, nice and slow, very controlled, no bouncing out of the hole. I want that clean at 130 back, though: It wasn’t bad, it just wasn’t perfect, and that’s what I’m shooting for on those singles.
Regardless, that felt like a metric-s%@t ton of work, even for a Friday, but I got it done.
Easy conditioning tomorrow, then we start—dare I say it?—5/3/1 & Widowmakers as the anchor in Cycle 28.
19 Likes
Nice!!!
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7WP, Deload - d7
Saturday - 02 September 2023
Workout: Easy conditioning & daily work, 0810-0910 (65 minutes)
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
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.
11 Likes
For the bike to get your heart rate up to that level, are you going as fast as possible at varying resistance levels? I struggle to get my heart rate above 120 on most stationary bikes even when I go all out. I have before but now that I leaned out a lot it’s more difficult. I just get bike work in since it’s joint friendly and burns calories.
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Disregard my last comment; I was able to get my heart rate around 120 by pushing super hard at a medium resistance. I’ll need to do this for now on.
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@wardog2k - Fair question, though I’m glad you found something that works for you. In the end, I think my heart and lungs are relatively weak—I grew up with second-hand smoke and didn’t do myself any favors through my early twenties, so maybe it’s easier for me to get my HR up?
To be fair, I almost always do the burpees + swings combo beforehand for the sole purpose of spiking my HR, then I ride it out on the bike. And I use a 21-speed road bike on an indoor resistance trainer, I’m in the highest gear, and I add a bit of extra tension with the wheel itself. I don’t know for sure, but I don’t think that’s a typical setup.
3 Likes
7WP, Deload - summary
Solid week, pretty happy with how everything moved, glad for a break from the twice-daily workouts.
But I’m mentally ready to get after it again, even if my body is rebelling.
I’m tackling 5/3/1 & Widowmakers again—it was late 2021 when I last ran that template, and though I’ve done my fair share of 20+ rep sets in the time since, it’ll be nice to have those bad boys programmed for me over the next three weeks.
I’ll be using a slightly different setup, though, following the main and supplemental lifts I used in 5/3/1 BaBY last cycle. Not 100% sure yet just exactly how it’ll fall out, so stay tuned to see what I cook up as we move along…
My goals for Cycle 28, Week 1 are:
- Complete all 4 lifting workouts
- Complete 4 days of extra conditioning
- Complete 3 days of easy conditioning
- Complete 3 days of hard conditioning
- Complete 100 total reps of direct yoke work every day
- Eat properly
I’ve become enamored with this physique:
mostly because I think some version of that is somehow still attainable for me, even at 45 years old.
And though I’m not ready to move back into gaining phase just yet, I’m already looking beyond Cycle 28 to consider what the last 3 months of 2023 are going to look like… I know I won’t look like JW in that picture by the end of the year, but if I work hard and eat harder, I could probably make some good progress toward it, anyway.
Right: Enough talking, more lifting. Let’s go!
Edit: I almost forgot, I’m cycling up my TMs on the main lifts:
Press - 135 lbs
Squat - 305 lbs
Bench - 240 lbs
Dead - 350 lbs
Clean - 135 lbs
and on the supplemental lifts:
Incline press - 135 lbs
Front squat - 215 lbs
Close-grip bench - 205 lbs
Straight-leg deadlift - 265 lbs
That should be it. Now we go!
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5/3/1 & Widowmakers - c28w1d1
Sunday - 03 September 2023
Workout: Easy conditioning, 0725-0820 (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. Slept until 0615 for the second day in a row, which may or may not be a good thing—guess we’ll have to see how things play out!
10 Likes
5/3/1 & Widowmakers - c28w1d1
Sunday - 03 September 2023
Workout: Hard conditioning, 1520-1605 (45 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 21 BFP - black
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 5 burpees + 5 plate ground-to-overheads + 5 box jumps
Time: 26:55
Moving slowly, but still moving! The farmer’s walks felt mostly solid, I was really able to put the work in my core today.
For the record, burpees were just burpees, plate ground-to-overheads were 45 lbs, and box jumps were 30-inch. Next time, 5 box jumps, 10 plate ground-to-overheads, and 15 burpees might increase the intensity without adding huge amounts of time…
Edit: Just like with 5/3/1 BaBY, the BFPs in The Last Castle cover today’s “direct yoke work.” I may amend that in Week 2 and move to 100 reps of direct neck work every day—and that would mean daily sets of neck extension/flexion regardless of whatever else I’m doing that day—but I’ll be using the scheme from my earlier run of 5/3/1 BaBY for now.
11 Likes
5/3/1 & Widowmakers - c28w1d2
Monday - 04 September 2023
Workout: Press & daily work, 0710-0825 (75 minutes)
Indigo-3G - 0700
Alpha Male - 0700
Surge - 0730-0809
Warm-up
Throws + jumps
Begin: 0730; End: 0813; Duration: 43 minutes
Press - 50x5, 65x5, 75x5 | 90x5, 105x5, 115x15 (rep PR)
CGBP - 135x20 (rep PR)
Pull-up - BW - 13, 12
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
Incline DB flye - 2x30 lbs - 15, 10
OA row - L/R - 50 lbs - 15, 10
HLR - 13, 12
Band pushdown - black - 25
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 10 minutes, main work in 10 minutes, CGBP supplemental set in 9 minutes, assistance superset throughout.
Slept in again (!), but still started with the worst part of my day, haha.
Actually, it wasn’t horrible. I wasn’t feeling great—that’s often the case when I’m off-schedule—but things went well considering: I was able to eek out a rep PR on the 5+ press set with 15 clean, solid reps at 115 lbs, and the CGBP Widowmaker had my tris and pecs burning (and was also a default rep PR). The rest of it went well enough, and even if I’m at the lower end of the assistance totals, it was still some decent work and the pump was real.
I’ve got a modified version of the Joe Loftis WOD planned for later today, so we’ll see you then!
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