5/3/1 BaBY - c29w3d6 (w3 redux)
Friday - 27 October 2023
Workout: Extra conditioning, 1530-1420 (50 minutes)
Alpha Male - about 1705 (post-workout)
In 30 minutes, AMRAP:
Press - 135 lbs
Reps: 97
(pause to tally reps)
Press - 135 lbs - 3, 2
(nearly pass out)
Can I just tell you how ridiculous that was?
That is insane, I did something somewhat similar with clean and (push) press a while back but I don’t think it was for 30 min. Bending over to write on the ground seems like it would make it that much worse. Get yourself a Christmas chalkboard maybe haha
Edit: Actually no, I did roughly the same thing. I remember hating it. Will have to work it in at some point this winter
Now THAT is insane!
It certainly doesn’t seem like something I could do right now! Feel like I’m too weak on the clean, too weak on the press, and too weak in conditioning to come close to that haha
5/3/1 BaBY - c29w3d7 (w3 redux)
Saturday - 28 October 2023
Workout: Easy conditioning & daily work, 0550-0650 (60 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Neck flexion - 20 lbs - 30, 20
Neck extension - 20 lbs - 30, 20
Fasted. That’ll likely be it for today, but that was the plan.
5/3/1 BaBY - c29w3 (redux) - summary
Well that’s 3 down with 3 to go.
My goals for Cycle 30, Week 1 are:
My TMs are going up this cycle, so that’s:
Press - 145 lbs
Squat - 325 lbs
Bench - 250 lbs
Dead - 370 lbs
Clean - 145 lbs
for the main lifts and:
Incline press - 145 lbs
Front squat - 235 lbs
Close-grip bench - 215 lbs
Straight-leg deadlift - 285 lbs
for the supplemental lifts.
5/3/1 BaBY - c30w1d1 Life Gives You Deloads - Day 1
Sunday - 29 October 2023
Workout: Easy conditioning & daily work, 0920-1020 (60 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
BPA - black - 15, 15, 15
BFP - black - 15, 15, 15
Fasted.
5/3/1 BaBY - c30w1d1 Life Gives You Deloads - Day 1
Sunday - 29 October 2023
Workout: Hard conditioning, 1235-1310 (35 minutes)
Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 15 leg extensions - 90 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 15 leg curls - 70 lbs
Time: 22:42
Still fasted. Everything was moving smoothly today.
5/3/1 BaBY - c30w1d2 Life Gives You Deloads - Day 2
Monday - 30 October 2023
Workout: Press & daily work, 0510-0620 (70 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0606
Warm-up
No jumps, no throws
Begin: 0529; End: 0616; Duration: 47 minutes
Press - 55x5, 70x5, 80x5 | 95x5, 110x5, 125x5
CGBP - 140 lbs - 20, 15, 15
Chin-up - 5 lbs - 10, 10, 10
HLR - 10, 10, 10
Decline DB press - 2x65 lbs - 10, 10, 10
Glenn B. shrug - 2x35 lbs - 100
Neck extension - 15 lbs - 50
Neck flexion - 15 lbs - 50
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 9 minutes, main work in 11 minutes, supplemental CGBP in 15 minutes, assistance superset throughout.
Let’s just say I’m glad the top set wasn’t any heavier than it was today—I’m still feeling all of those reps from Friday’s 30-minute press challenge. They moved well enough, but my shoulders and traps are still a bit stiff.
It was pouring down rain this morning, so I’ll pickup the jumps and throws this afternoon. The shrugs were solid today, but following that up with 50 unbroken reps of neck extensions and then 50 more unbroken reps of neck flexion was a solid challenge, even at just 15 lbs.
5/3/1 BaBY - c30w1d2 Life Gives You Deloads - Day 2
Monday - 30 October 2023
Workout: Extra conditioning, 1745-1820 (35 minutes)
Alpha Male - about 1130
Jumps + throws
(Modified) Fight Gone Bad WOD - 3 rounds, for reps
1 minute - wall balls - 20 lbs
1 minute - sumo deadlift high pulls - 75 lbs
1 minute - box jumps - 30-inch
1 minute - push press - 75 lbs
1 minute - V-grip cable row - 90 lbs
Reps: 206
That’s a nice little burner. Here’s how it went down:
Modified to do 30-inch box jumps (Rx is 20-inch) and to replace calorie row with V-grip cable row.
The sumo deadlift high pulls were new, and felt too light at first, but they caught up with me quickly. I was pretty happy to keep up a consistent pace with the reps, and they were all decent quality, too—I didn’t sacrifice form just because I was on the clock.
5/3/1 BaBY - c30w1d3 Life Gives You Deloads - Day 3
Tuesday - 31 October 2023
Workout: No training
Well, folks, my mom died last night.
It wasn’t entirely unexpected, but her actual passing did come much more quickly than we anticipated.
No training today: I made a late night trip to see my dad, arriving over there just after 0100. Up the rest of the night, then turned around and came back home just before the kids got home from school, and more or less straight into the Trick or Treat festivities. Finally fell into bed just before 2100.
I post these details here not for sympathy, but just as a record of the facts. I will likely abandon this week as “5/3/1 BaBY - c30w1” and just do what I can, then reset and restart next Sunday.
I am so sorry to hear about your mom. Send your family my deepest sympathy, lots of hugs, thoughts, and prayers.
Sorry to hear that. <3
I am so sorry friend 
My condolences man…
Condolences 
Gosh, sorry to read this. My condolences.
Sorry to hear about your loss. My condolences man
I’m sorry brother, that’s tough. Smoke and prayers headed your way
My sincere condolences Sven, my thoughts are with you
