@aholding88, @heretolog, @shaneinga - Thank you all for the comments. I was pretty happy with the day, and it kinda-sorta (but not really) makes up for the poor performance on the 5+ deadlift set earlier this week. (And by “kinda-sort (but not really)” I mean, “not even close, not at all, not by a long shot, etc., etc.,” haha!) Still, I was happy to have a strong performance this morning!
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nice work
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5/3/1 & Widowmakers - c28w1d5
Thursday - 07 September 2023
Workout: Extra conditioning, 1610-1635 (25 minutes)
Alpha Male - about 1200
Jordan WOD - for time:
a) 100 KB swings - 32 kg
b) 100 sit-ups
c) 100 air squats
d) 100 push-ups
Time: 21:17
That was tougher than it looks, and not the least because of all those push-ups! (But that’s actually exactly why I chose it today.)
Here’s how it went down:
Turns out I did this WOD just about a year ago during Hardgainers, back on 14 September 2022. I did it almost 3 minutes faster back then, but I did not do a ton of pressing work earlier that day, so I’m gonna call today’s effort “good.”
Edit: Almost forgot—this was was still (semi-)fasted, as there’s been nothing but black coffee since this morning’s Surge. I’m not TRYING to do it this way, but the next two weeks are gonna be rough.
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Firstly what the actual Fk. Nice work.
I find it hard to go past a good set of dumbell flys for really getting that stretch and deep contraction. I like to try and keep my elbows high (back) and really get a stretch in the outer pecs too.
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@throwawayfitness - Thank you!
@simo74 - Thanks to you, too! re: chest work. I’m actually looking for something in addition to the DB flyes I do on press days:
In the end, though, I totally agree—it’s:
So maybe I’ll just double-up!
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simple dips or even just push ups will do the job also,
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weighted dips where you are leaning forward.
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Hah—great minds think alike, I see!
AND the dips I do twice weekly, e.g.:
AND the push-ups I often do during my extra conditoning work, e.g.:
So, in fact, maybe I’ll just triple- or quadrupe-up, haha!
Seriously, though, thank you for the suggestions. It’s hard to beat the simple, effective movements, and I guess I’ve got those covered in spades.
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The other option might be to do the flys but drop the weight and really slow them down and go for maximum time under tension. This will hurt but it will give you a response for sure.
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what about some dumbbell pullovers
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That’s a great idea! I’ll give it a shot next week.
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Holy smokes that is big!!! Great job!!
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5/3/1 & Widowmakers - c28w1d6
Friday - 08 September 2023
Workout: Clean, squat, & daily work, 0515-0650 (95 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0641
Warm-up
Throws + jumps
Begin: 0540; End: 0646; Duration: 66 minutes
Squat - 140x5, 170x5 | 200x5, 230x5, 265x10
Hang power clean - 65x5, 75x5 | 90x5, 105x5, 115x15 (rep PR)
SLDL - 175x20 (rep PR)
Chin-up - BW - 13, 12
Ab wheel - ramp (19) - 15, 10
Dip - 75 lbs - 13, 12
Shrug - 2x65 lbs - 15, 10
Push-up - 25
Good morning - 145 lbs - DNC
Neck flexion - 15 lbs - 30, 20
Neck extension - 15 lbs - 30, 20
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 25 reps
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 8 + 10 minutes, main work in 21 + 17 minutes, SLDL supplemental set in 7 minutes, assistance and daily work superset throughout.
Rough morning, took for-absolutely-ever. Would’ve needed 23+ reps for a PR on that 5+ squat set, and once I unracked it I thought about going for it, but I shut down that idea by rep 8, haha! Called it at 10 because, quite frankly, I’ve got nothing to prove about my ability to do high-rep squats, especially not on a 5+ set.
The PRs on cleans and SLDLs are default PRs, but I’ll take 'em. They were both tough sets, but good quality reps that left my body pumped and my heart and lungs busting. Those were decent for a rough day.
Called an audible and dropped the good mornings from this morning’s work. I was just too exhausted, and there’s no point in risking injury for the sake of “completeness.” I’ll pick those up this afternoon, before whatever conditioning work I cook up.
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Hell yeah you will! Nice work, bruh
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265 x 10 on squats is getting it done man. Couple of really nice PRs today as well. Crushing it!
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@hillbillyk, @shaneinga - Thanks, guys!
5/3/1 & Widowmakers - c28w1d6
Friday - 08 September 2023
Workout: Extra conditioning, 1440-1510 (30 minutes)
Alpha Male - about 1140
Good morning - 145 lbs - 15, 10
(Modified) 18.0 WOD - for time:
21-15-9-5
Alternating DB snatch - 50 lbs
Burpee-over-DB
Time: 12:44
Needed a break from work, so I snuck this one in early. Good mornings were no problem, and I probably would’ve been fine this morning, too, but mentally I wasn’t all there by the time they came around.
They’re done now, regardless.
Performance was slow and steady on that WOD.
Or slow, at least—haha!
But that was about all I could muster, to be honest. I’ll try to remember to repeat that one when I’m feeling energetic, and maybe I’ll be able to turn in a stellar time!
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5/3/1 & Widowmakers - c28w1d7
Saturday - 09 September 2023
Workout: Easy conditioning, 0730-0825 (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.
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5/3/1 & Widowmakers - c28w1d7
Saturday - 09 September 2023
Workout: Hard conditioning, 1530-1625 (45 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 6x(1 burpee → 1 clean & press - 95 lbs)
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 21 BFP - black
Time: 36:43
My energy’s lagging big-time, folks. Like that WOD yesterday, this would’ve been awesome if I had some pep, but it took everything I had just to start it, never mind finish it.
I’ve been eating like a bear just out of hibernation all day—and healthy stuff, too—so at least I’ve still got my appetite: That’s definitely a good sign. Even so, I’m looking at Week 2 and wondering just how it is that I’m going to survive…
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owooooo
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