5/3/1 BaBY - c29w2d4
Wednesday - 11 October 2023
Workout: Easy conditioning & daily work, 0515-0620 (65 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
Neck extension - 17.5 lbs - 30, 20
Neck flexion - 17.5 lbs - 30, 20
Fasted.
5/3/1 BaBY - c29w2d4
Wednesday - 11 October 2023
Workout: Hard conditioning, 1635-1510 (35 minutes)
Alpha Male - about 1140
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 15 EZ bar curls - 50 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 15 underhand straight-bar pushdown - 30 lbs
Time: 17:48
I’m embarrassed to say the hardest part of that was the EZ bar curls!
Don’t get me wrong: My legs are still toast from yesterday’s work, so pushing was hard, but that’s almost always true!
I haven’t done actual curls with the EZ bar in quite awhile, and they hit differently than BB curls. I was looking to get a pump with lots of fast reps, but it turns out 50 lbs was too heavy for that. I need to keep these in the rotation but just drop the weight a bit.
On the other hand, the triceps work was just about right today—I might even be able to go a tad heavier.
Regardelss, we’re gonna call today a win.
5/3/1 BaBY - c29w2d5
Thursday - 12 October 2023
Workout: Bench & daily work, 0510-0630 (80 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0617
Warm-up
Throws + jumps
Begin: 0530; End: 0625; Duration: 55 minutes
Bench - 100x5, 125x5, 150x5 | 175x5, 200x5, 225x5
Incline press - 100 lbs - 20, 15, 15
HLR - 10, 10, 10
DB pullover - 2x35 lbs - 10, 10, 10
Pull-up - 5 lbs - 10, 10, 10
Kirk K. row - 120 lbs - 15, 15, 10, 10
BFP - black - 15, 15, 15
BPA - 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 10 minutes and main work in 13 minutes, supplemental work in 15 minutes, assistance superset throughout.
Decent morning, but the incline press kicked my butt this time: I only did 15 reps on the second set, because I would’ve had to fight for more. Not a big deal, still got all 50 in only 3 sets, so in the end it wasn’t too much different than last week (just 5 lbs heavier).
The Kirk K. rows were still awkward, but I got through them.
I have to figure out this afternoon’s work still—that just seems to be how it goes these days—but I’m sure it’ll be something fun.
5/3/1 BaBY - c29w2d5
Thursday - 12 October 2023
Workout: Extra conditioning, 1540-1610 (30 minutes)
Alpha Male - 1145
Some Work - AMRAP, 15 minutes
5 bench press - 225 lbs
10 lateral squats - L/R - 50 lbs
15 V-grip cable rows - 80 lbs
Rounds: 5 + 8 (6 full rounds in +???)
More bench press? Sure—why not!?!
Didn’t really think to hard about this one, just wrote it down and did the work. We all know I haven’t reset my upper body TMs from my run of 5x5/3/1, but I was still happy to crush 6 sets of this morning’s top set in less than 15 minutes. And that on the heels this morning’s work, which was a fair amount of pressing, after all.
Oh, and I had a timer malfunction after the buzzer again: Don’t know for sure, but finishing off Round 6 took no more than 2 minutes, if even that.
5/3/1 BaBY - c29w2d6
Friday - 13 October 2023
Workout: Clean, squat, & daily work, 0505-0650 (105 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0622
Warm-up
Throws + jumps
Begin: 0534; End: 0647; Duration: 73 minutes
Power clean - 70x5, 85x5 | 115x15, 115x10
Squat - 190x5 | 225x5, 250x5, 285x5
SLDL - 195 lbs - 15, 10
Ab wheel - ramp (19) - 10, 10, 10
Dip - 75 lbs - 10, 10, 10
Chin-up - 5 lbs - 10, 10, 10
Kroc row - L/R - 65 lbs - 20, 15, 10, 5
BPA - 15, 15, 15
BFP - black - 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 9 + 5 minutes and main work in 11 + 19 minutes, supplemental work in 16 minutes, assistance superset throughout.
I’ve got nothing left coming into these Friday morning workouts, and I have even less once they’re done. But I am, in fact, getting them done, and the work has been solid—today was no exception.
Nothing left to do but eat and rest until this afternoon’s work, whatever that is…
Nice work!
@antiquity - Thanks, man! This morning’s work was exhausting and exhilarating, all at the same time.
5/3/1 BaBY - c29w2d6
Friday - 13 October 2023
Workout: Extra conditioning, 1550-1615 (25 minutes)
Alpha Male - 1130
Yet More Work - AMRAP, 15 minutes
5 squats - 225 lbs
10 push-ups
10 DB concentration curls - L/R - 20 lbs
15 KB swings - 32 kg
Rounds: 5 + 29 (6 full rounds in +0:36)
More squats? Sure—why not!?!
Once again, didn’t think too much about this one. Originally I wrote this up with just the 10 push-ups, but I got through Round 3, realized I was absolutely flying, and decided to add the curls.
Really I did 3 sets of 20 on each arm in Rounds 4, 5, and 6, but that’s 10 per round on the average, so I’m recording it that way. Probably could’ve done with 25-lbs DBs, but these really were on-the-fly, so I focused on the squeeze—and, man! My forearm veins were poppin’.
Pleased with how easy the FSL squats were despite this morning’s work: I had an exhaustion headache for most of the morning, and despite half-again as much eggs and (turkey) bacon for breakfast compared to most days, I didn’t really shake it until well after lunch. It was threatening to come back during the first round of this work, but once my body was warmed up, I was cruising.
There’s a slight twinge of it now as I cool down, but Mrs. SvenG slow-roasted some pork yesterday for a good 8 hours or more, and I see it sitting here now, so I’m 99% sure the headache doesn’t stand a chance!
Let’s eat!
5/3/1 BaBY - c29w2d7
Saturday - 14 October 2023
Workout: Easy conditioning & daily work, 0840-0945 (65 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
Neck flexion - 15x20, 30x15
Neck extension - 15x20, 30x(11 + 4)
Fasted. Didn’t get out of bed until about 0720—THAT was a nice change of pace, even for a weekend!
5/3/1 BaBY - c29w2d7
Saturday - 14 October 2023
Workout: Hard conditioning, 1550-1630 (40 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 15 leg curls - 70 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 15 leg extensions - 90 lbs
Time: 24:59
Spent the afternoon at the pool today: Kids had a swim meet. My son swam this morning, but my daughter has aged up, so she swam this afternoon. Anyway, he kicked butt today with first, second, fourth, and ninth place finishes, shaving a second or more off his best times from last spring in each of the four events. My daughter had a goal to qualify for a big regional meet later in December, and she needed to drop 6+ seconds off her best time from nearly two years ago—she’s swam the event many times since 2021, but she’s never been able to better her time from that race. Well today she crushed it: Dropped 9.81 seconds, beat the qualifying time by almost 4 seconds, and came in fourth overall. Only one other 13 year old beat her (and only just so), and the first and second place finishers were 17 and 16, respectively. It was a kick a$$ day for the SvenG kiddos.
Got home and went straight into this (while the rest of my family went straight into the hot tub!). Everything felt heavy and I was moving slowly, but I still came in at about 25 minutes, so I’m satisfied with that.
I’ve been eating like a starved lion the past few days, and with more pork available tonight, it’s likely to be a repeat performance, so…
Let’s eat!
5/3/1 BaBY - c29w2 - summary
Nothing to say that hasn’t already been said.
In fact, I’m becoming very bored writing these summary posts, so I can only imagine how anybody reading them must feel… Sheesh.
On to Week 3. My goals are:
That’s it—this train is leaving the station!
5/3/1 BaBY - c29w3d1
Sunday - 15 October 2023
Workout: Easy conditioning & daily work, 0740-0840 (60 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Neck extension - 20 lbs - 30, 20
Neck flexion - 20 lbs - 30, 20
Fasted. Dropped the stationary bike in favor of a longer walk with the vest this morning. I may keep that up for awhile, and maybe replace one of the walks with a longer ride…
Yeah, I know: It IS gettin’ crazy up in here!
5/3/1 BaBY - c29w3d1
Sunday - 15 October 2023
Workout: Extra conditioning, 1530-1550 (30 minutes)
(Inspired by) Rankel WOD - AMRAP, 15 minutes
6 good mornings - 155 lbs
7 burpee chins (strict, various grips)
10 KB swings - 32 kg
10 shuttle runs - 25 yards
Rounds: 3 + 8 (4 full rounds in +3:31)
Got home from the pool—Day 2 was just as good as Day 1: my son crushed most of his races (1st, 7th, 2nd, and 1st) and my daughter dropped 6.18 seconds to meet her second goal of qualifying for another event in the December regional meet—blew off the drive way to get ready for pushing the sled, and…
Down comes the rain.
Literally out of nowhere.
Right above my house but nowhere else.
And only just long enough to soak everything.
That was annoying, because… Well, because I don’t like surprises.
So I waited a bit to see what would happen, but it’s cold and gray outside, so things weren’t going to dry out quickly (if at all), so I opted for this instead—and it served its purpose well enough. I guess I’ll pick up the sled push tomorrow afternoon…
It’s all good, brother! I definitely feel the same way about my log sometimes too! 
5/3/1 BaBY - c29w3d2
Monday - 16 October 2023
Workout: Press & daily work, 0510-0630 (80 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0613
Warm-up
Throws + jumps
Begin: 0533; End: 0618; Duration: 45 minutes
Press - 65x5, 80x5, 95x5 | 105x5, 120x5, 135x5
CGBP - 160 lbs - 20 (rep PR), 15, 15
HLR - 10, 10, 10
Decline DB press - 2x65 lbs - 10, 10, 10
Pull-up - 5 lbs - 10, 10, 10
Glenn B. shrug - 2x35 lbs - 85 + 15
BFP - black - 15, 15, 15
BPA - black - 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 8 minutes, main work in 13 minutes, supplemental CGBP in 18 minutes, assistance superset throughout.
Press felt heavier than it should have, but moved just fine in the end. CGBP reps were downright painful: My left shoulder—anterior delt, mostly—has been tender for a few days, and I think I slept on it in a weird way last night. In any case, it was unhappy today. And never mind the pump from those sets—wow! Just… Wow!
Planning to get yesterday’s sled work in this afternoon, assuming the weather plays nicely. They aren’t calling for rain, but they weren’t yesterday, either.
Edit: Turns out that 20-rep CGBP set was a rep PR—I guess it SHOULD have been painful, then—haha!
5/3/1 BaBY - c29w3d2
Monday - 16 October 2023
Workout: Extra conditioning, 1430-1505 (35 minutes)
Alpha Male - about 1130
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 15 overhead triceps extension - 2x25 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 15 DB curl → Arnold press - 2x25 lbs
Time: 21:47
Had to get this done early, and it’s a good thing, too: It looks like rain!
5/3/1 BaBY - c29w3d3
Tuesday - 17 October 2023
Workout: Clean, deadlift, & daily work, 0505-0655 (110 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0531-0629
Warm-up
Throws + (some) jumps
Begin: 0532; End: 0646; Duration: 74 minutes
Hang power clean - 80x5, 95x5 | 120x15, 120x10
Deadlift - 235x5 | 270x5, 310x5, 345x5
Front squat - 170 lbs - 13 (rep PR), 12
Dip - 75 lbs - 10, 10, 10
Chin-up - 5 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Wendler row - 115 lbs - 20, 15, 15
Neck flexion - 20 lbs - 30, 20
Neck extension - 20 lbs - 30, 20
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 9 + 5 minutes, main work in 12 + 23 minutes, supplemental front squats in 14 minutes, assistance superset throughout.
Pretty happy with how everything was moving this morning: The over-300 sets of deadlift weren’t easy, but I felt strong and they were solid sets. I rushed the first set of front squats because the bar was crushing my windpipe (as usual), and I was bouncing out of the hole as a result. Strength wasn’t a problem, but air was. I called it at 13 reps, and decided I’d take my time on the second set. They went better—definitely clean reps—but this time my legs were shot and I was losing the bar. I was glad I didn’t have to get more than 12 reps.
I’m still calling 13 a rep PR: Next time, I’ll just be sure to get 14+ super clean reps, even if I suffocate.
Not sure what’s on tap for this afternoon, but I’m thinking something with light-weight, high-rep deadlifts: My right hip is cranky, so maybe I need to keep the blood flowing? Guess we’ll find out later…
Oh, and the driveway was pretty slick this morning, so I didn’t do standing broad jumps. I’ll pick those up later today.
Edit: I used straps for the deadlift top set at 345 lbs, but only that set.
Two very nice PRs set this week. Very impressive on both.
I want them to be this clean
@shaneinga - Thanks, man! It’s 1s Week, and that’s always tough, but so far so good. Steady as she goes…
@heretolog - Nice to see you back! And yes: Clean, just like that.