@throwawayfitness, @QuadQueen, @heretolog, @Spock81, @Koestrizer, @anna_5588, @shaneinga, @freshyfresh, @atlas13, @aholding88 - Thank you, one and all, for your kind words. Mom was a loving wife, a dedicated mother, and an amazing example of all the good things humanity could be if we just gave each other some Grace.
We’re all a little worse off without her, and I miss her dearly.
5/3/1 BaBY - c30w1d4 Life Gives You Deloads - Day 4
Wednesday - 01 November 2023
Workout: No training
One night without sleep and I’m wrecked for days.
Guess I’m here in my 40s making up for all those sleepless nights in my 20s?
Man, payback’s a b*tch!
Wishing you and your family the best during this difficult time.
My sincere condolences @SvenG - take all the time you need with your family!
So sorry to hear about your loss.
@AF787V2, @raven78, @hustlinghat93 - Thanks for your sympathies, guys. I sincerely appreciate it.
5/3/1 BaBY - c30w1d5-d7 Life Gives You Deloads - Days 5-7
Thursday - 02 November 2023
Workout: No training
Friday - 03 November 2023
Workout: No training
Saturday - 04 November 2023
Workout: No training
Thank God for my little sister—we’re all just rolling with the punches here, but she’s got everything in hand, and that’s allowed me to focus on my kiddos.
Honestly, though, their faith amazes me, and they, too, are just rolling with it.
And I think that more than anything is a testament to my mother’s legacy.
Anyway, I could’ve trained this week, but I just didn’t feel like it—so I didn’t. But I will reset shortly…
5/3/1 BaBY - c30w1 Life Gives You Deloads - summary
Meh.
Today we reset: Back on 5/3/1 BaBY, Cycle 30, Week 1. My goals for the week are:
It’ll be an interesting week with some odd things going on (and not just stuff related to last week’s events), but I should be able to get it all in one way or the other!
5/3/1 BaBY - c30w1d1
Sunday - 05 November 2023
Workout: Press & daily work, 0510-0620 (85 minutes)
Indigo-3G - 0500
Surge - 0530-0618
Warm-up
Jumps + throws
Begin: 0533; End: 0630; Duration: 57 minutes
Press - 55x5, 70x5, 80x5 | 95x5, 110x5, 125x5
CGBP - 140 lbs - 20, 15, 15
Pull-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 flexion - 15 lbs - 50
Neck extension - 15 lbs - 50
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Warm-up sets in 10 minutes, main work in 13 minutes, supplemental CGBP in 20 minutes, assistance superset throughout.
And here’s the first oddity of the week: Monday morning’s lifting workout comes this morning. Getting back into the weight room felt simultaneously awesome and horrible, and I was moving slowly, but it’s been nearly a week since I’ve done anything remotely physical. (No, I don’t think throwing the football with my son over the past few days really counts!)
We’re taking the kids over to see my dad, but I’m not anticipating a long visit: I expect to get back and knock out the typical Sunday hard conditioning, or a least a quick WOD, before the day is through.
Is training fasted caused by schedule or would you do too if you didn’t have to?
@Koestrizer - Great question! Fasted mostly because of schedule. I might do the easy conditioning workouts fasted regardless, but certainly I lift with nothing but coffee and Surge because of timing.
5/3/1 BaBY - c30w1d1
Sunday - 05 November 2023
Workout: Hard conditioning, 1455-1540 (45 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: 24:46
Still moving slowly, and now my right SI joint is bothering me again, but I got it done.
5/3/1 BaBY - c30w1d2
Monday - 06 November 2023
Workout: Easy conditioning & daily work, 0420-0525 (65 minutes)
Alpha Male - about 0525
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
BFP - black - 15, 15, 15
BPA - black - 15, 15, 15
Fasted.
Glad to see you back at it mate, thinking of you.
Thanks, brother! I appreciate that.
5/3/1 BaBY - c30w1d2
Monday - 06 November 2023
Workout: Extra conditioning, 1635-1700 (25 minutes)
Alpha Male - about 1130
(Inspired by) Extinguished WOD - AMRAP, 15 minutes
15 deadlifts - 225 lbs
15 renegade rows - L/R - 2x35 lbs
4 shuttle runs - 25 yards
Rounds: 3 + 0
Still fasted.
Ugh! I’ve said it before and I’ll say it again: My conditioning is the first thing to go when I take time off!
Yeah, that was tough! I managed all 3 rounds of deadlifts unbroken, but I had to rest-pause the last two rounds of renegade rows (10 + 5 for each). Makes me realize I should do those more often—or at least some planks—because my core was the weak link there.
My HR was in the low 170s after the third set of deadlifts, and it remained high until the end. I had about 26 seconds after marking the third round, but I just couldn’t find enough oxygen to even get off my knees before the timer expired.
5/3/1 BaBY - c30w1d3
Tuesday - 07 November 2023
Workout: Clean, deadlift, & daily work, 0510-0700 (110 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0616
Warm-up
Throws + jumps
Begin: 0538; End: 0656; Duration: 78 minutes
Hang power clean - 70x5, 80x5 | 110x15, 110x10
Deadlift - 205x5 | 245x5, 280x5, 315x5
Front squat - 155 lbs - 15, 10
Chin-up - 5 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Dip - 75 lbs - 10, 10, 10
Wendler row - 115 lbs - 25, 15, 10
Neck extension - 22.5 lbs - 30, 20
Neck flexion - 22.5 lbs - 30, 20
Semi-fasted: black coffee upon waking, then Indigo-3G, Alpha Male, and Surge as above.
Warm-up sets in 8 + 6 minutes, main work in 13 + 22 minutes, supplemental front squats in 17 minutes, assistance superset throughout.
Something’s off: I almost slept in today—I had actually shut off my alarm about 15 minutes before it was supposed to go off—but then I remember my odd schedule, realized I couldn’t get this in if it didn’t happen in the early AM, and so I forced myself out of bed. Felt okay until about 0500, then started feeling sick to my stomach, which didn’t really go away: I had the sick sweats during my warm-up, and the work just buried me despite being relatively light 5s week weights.
I did manage to get it done, though, so that’s the win for this morning!
5/3/1 BaBY - c30w1d3
Tuesday - 07 November 2023
Workout: Extra conditioning, 1720-1740 (20 minutes)
Alpha Male - about 1130
Basic B*tch Booty Blaster WOD - AMRAP, 15 minutes
20 frog pumps
20 single-leg glute bridges (10 per leg)
20 air squats
20 reverse lunges (10 per leg)
Rounds: 4 + 54 (5 full rounds in +3:55)
Still fasted.
Went “for quality” as this is definitely a lower intensity workout. That said, I was still sweating pretty decently, and my lower body was feeling it in all the right places, so I’m calling it good.
5/3/1 BaBY - c30w1d4
Wednesday - 08 November 2023
Workout: Bench & daily work, 0510-0640 (90 minutes)
Indigo-3G - 0500
Alpha Male - 0500
Surge - 0533-0616
Warm-up
Throws + jumps
Begin: 0534; End: 0633; Duration: 59 minutes
Bench - 90x5, 115x5, 140x5 | 165x5, 190x5, 215x5
Incline press - 95 lbs - 20, 18, 12
Pull-up - 5 lbs - 10, 10, 10
HLR - 10, 10, 10
DB pullover - 2x35 lbs - 10, 10, 10
Kirk K. row - 120 lbs - 10, 10, 10, 10, 10
BPA - black - 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 10 minutes and main work in 13 minutes, supplemental work in 18 minutes, assistance superset throughout.
That’s that. The incline press sets were way harder than they should’ve been, but everything else was pretty solid. Still not feeling 100%, but mostly I think my body just got soft last week—I was fighting with my weaker self the whole time, so at least I’m mentally present.
Agree on conditioning falling off rapidly. It really is amazing how much it falls off.