This makes total sense. When I bike after a lifting session especially legs or back which are the hardest, my heart rate is already elevated so it can remain elevated. When I do my longer cardio at night it’s good I found resistance that works.
Thanks for the input!
5/3/1 & Widowmakers - c28w1d2
Monday - 04 September 2023
Workout: Extra conditioning, 1605-1635 (30 minutes)
Alpha Male - about 1400
(Modified) Joe Loftis WOD - AMRAP, 15 minutes:
6 burpees
11 DB curls - 2x20 lbs
12 reverse lunges - 2x30 lbs (per leg)
13 decline DB press - 2x40 lbs
Rounds: 6 + 1 (7 full rounds in +1:56 and some change)
Modified for time and weight. Messed up my stopwatch once the timer expired, so the +1:56 doesn’t include the time for 5 more burpees, but that’s like—what? 20-30 seconds for some decent quality 1-pumps? Anyway…
Went too light on everything: Should’ve had 5-10 more lbs on the curls, at least 10 more—maybe even 15-20—on the lunges, and easily 10-15 more on the decline press.
It wasn’t bad work, but it could’ve been more effective. Still, it was MORE work, and more work is never a bad thing.
This is a great goal to have. I would think right now you are a little leaner than this but maybe JW has a little more muscle. Those giant traps might be hard to develop without AAS - just saying,
Yet another reason to go dark side…
sometimes it is tempting but results are still not worth the health risks for me.
At this point, im honestly pretty comfortable with the health risks (for a very low cycle anyway, but that’s all I’d want to do.) more just career considerations that keep me at bay.
Well, that and the fact I have no idea how to get them lol
@simo74 - Hah! You’re too kind, mate: I’m pretty sure he’s no less lean than me, and he’s way, WAY bigger. But a goal’s a goal, so let’s see what I can do!
@atlas13 - The Force is strong with this one.
5/3/1 & Widowmakers - c28w1d3
Tuesday - 05 September 2023
Workout: Deadlift & daily work, 0515-0650 (95 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0628
Warm-up
Throws + jumps
Begin: 0543; End: 0639; Duration: 56 minutes
Deadlift - 125x5, 160x5, 195x5 | 230x5, 265x5, 300x8
Front squat - 140x20 (rep PR)
Chin-up - BW - 13, 12
Ab wheel - ramp (19) - 14, 11
Dip - 75 lbs - 13, 12
Incline scap/trap - 2x50 lbs - 25
Push-up - 25
Good morning - 145 lbs - 15, 10
Neck flexion - 15 lbs - 30, 20
Neck extension - 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 13 minutes, main work in 16 minutes, front squat supplemental set in 10 minutes, assistance superset throughout.
Some days just aren’t great, so on we go…
Holy smokes! And after great deadlifting. Nice work!
Did your heart nearly explode on that FS widowmaker?! Good stuff
20 rep front squats. Barf.
Good on you man! That is damn impressive!
took the words (or the barf) right out of my mouth.
@wardog2k, @heretolog, @shaneinga, @simo74 - Thanks for the comments, guys! There’s nothing—and I mean N-O-T-H-I-N-G—like 20-rep front squats. Wow!
5/3/1 & Widowmakers - c28w1d3
Tuesday - 05 September 2023
Workout: Extra conditioning, 1820-1845 (25 minutes)
Alpha Male - about 1130
Evil EMOM WOD - EMOM, 14 minutes:
odd) 10 thrusters - 95 lbs
even) 20 KB swings - 32 kg
My day went from bad to worse after this morning’s workout.
Then it went from worse straight to hell with this WOD.
But I got 'em all: 70 thrusters and 140 KB swings in less than 14 minutes!
Edit: BTW, @SvenG, my dude:
The first step toward that goal is simply “eat,” you idiot! This afternoon’s work was still semi-fasted: Nothing but black coffee since the Surge this morning.
5/3/1 & Widowmakers - c28w1d4
Wednesday - 06 September 2023
Workout: Easy conditioning, 0540-0635 (55 minutes)
Alpha Male - 0500
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.
5/3/1 & Widowmakers - c28w1d4
Wednesday - 06 September 2023
Workout: Hard conditioning, 1755-1825 (30 minutes)
Alpha Male - about 1130
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 21 BPA - black - 7 hi + 7 mid + 7 low
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 16 alternating lateral DB goblet squat - 45 lbs
Time: 20:04
Yep, that’s right: No hill sprints.
That’s worth repeating: NO HILL SPRINTS.
Moving to an ABA-BAB schedule of farmer’s walks and sled pushes as the main move on these hard conditioning workouts. I’m not sure why, really.
Oh wait, yeah I am: HILL SPRINTS are a creation of the Devil.
Seriously, though, Widowmakers and periodic wicked conditioning stuff (like that Evil EMOM yesterday) is enough fire and brimstone for me in a week’s time.
If I did anymore, you all might begin to question my belief system. (Haha!)
5/3/1 & Widowmakers - c28w1d5
Thursday - 07 September 2023
Workout: Bench & daily work, 0510-0625 (75 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0607
Warm-up
Throws + jumps
Begin: 0533; End: 0615; Duration: 42 minutes
Bench - 85x5, 110x5, 135x5 | 160x5, 180x5, 205x18 (rep PR)
Incline press - 90x20 (rep PR)
Pull-up - BW - 13, 12
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
DB crush press - 2x30 lbs - 15; 2x45 lbs- 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 13 minutes, incline supplemental set in 8 minutes, assistance superset throughout.
Super-happy with the 5+ bench set: I got 17 + 4 in a rest-pause set with 205 lbs back in June 2022, so I wanted 18 clean reps for the PR today. It was a hard set but it was solid and fast, no bouncing off my chest. I thought about pushing for reps 19 and 20, but the incline WM was on my radar, and I didn’t want to get pinned! Regardless, my chest and lungs were burning by the end, and the pump was incredible.
To then follow that up with a 20-rep set of incline (for a default rep PR) was just me being greedy. That set was super-easy through the first 12-15 reps, but then my mind caught up with what my body was doing, and the last 3 reps took mental effort: I wasn’t in danger of missing, I just realized how hard I was actually working! Here, too, the reps were clean, and my triceps and anterior delts were on fire—absolutely happy about all of that.
I’ve got some version of the Jordan WOD planned for later today.
Edit: FWIW, the DB crush press sounded like a good idea at the time, but I didn’t feel them at all in my pecs, even at the higher weight and with a slight incline on my bench for that set. I might try them again next week, or I might replace them with something else, because I’m looking for something that’ll really smash my pecs… I’m open to suggestions if you’ve got any!
Fucking hell, absolutely awesome effort there.
My dude, if you ever peak your bench I’d wager you’re going to be seeing 3 plates. Hyooge
Damn, that is some kick ass benching! Nice PR there!