Just catching up and wanted to offer my sincere condolences for the loss of your mum. stay strong mate.
1 Like
@shaneinga - It definitely feels like it takes longer for my strength to fall off, but it takes longer to regain, too. I guess there’s just no substitute for consistent work, no matter what kind of work it is!
@simo74 - Much appreciated, my friend—very much, indeed.
3 Likes
5/3/1 BaBY - c30w1d4
Wednesday - 08 November 2023
Workout: Extra conditioning, 1650-1715 (25 minutes)
Alpha Male - about 1130
Is that a Bear? - 15 minutes total
EMOM, for as long as possible
1, 2, 3, … bear complex - 65 lbs
Rounds: 6 + 6
(immediately into)
8 minutes, AMRAP
1x, 2x, 3x, … (reverse lunge - L/R + air squats + chin-ups)
Rounds: 8 + 5 (9 full rounds in +1:32)
Still fasted.
Those bear complexes catch up to you quickly, that’s for sure!
I would’ve needed about 5 more seconds to finish off the 7th rep in that last round, but I just didn’t get it in time, so that was that. Marked the round and then moved straight into the other work for the remaining time—here, unbroken chins threatened to get the better of me, but I managed to get them all in each round.
12 Likes
5/3/1 BaBY - c30w1d5
Thursday - 09 November 2023
Workout: Easy conditioning & daily work, 0505-0600 (55 minutes)
Alpha Male - about 0445
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 30 minutes
Neck flexion - 22.5 lbs - 30, 20
Neck extension - 22.5 lbs - 35, 15
Fasted.
9 Likes
5/3/1 BaBY - c30w1d5
Thursday - 09 November 2023
Workout: Hard conditioning, 1445-1515 (30 minutes)
Alpha Male - about 1130
Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 15 BB curls - empty
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 15 rope pushdowns - 25 lbs
Time: 15:49 (+0:30-0:45 because my timer didn’t start)
Still fasted.
Tired, hungry, and short on time. Sled was moving quickly. More weight (or more reps) needed on BB curls.
But HR was up, I’m sweating nicely despite cold weather, and now I’m done for today.
10 Likes
5/3/1 BaBY - c30w1d6
Friday - 10 November 2023
Workout: Clean, squat, & daily work, 0915-1100 (105 minutes)
Indigo-3G - 0910
Alpha Male - about 0730
Surge - 0941-1007
Warm-up
Throws + jumps
Begin: 0948; End: 1059; Duration: 71 minutes
Power clean - 70x5, 80x5 | 110x15, 110x10
Squat - 180x5 | 215x5, 245x5, 280x5
SLDL - 190 lbs - 15, 10
Chin-up - 5 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Dip - 75 lbs - 10, 10, 10
Kroc row - L/R - 65 lbs - 25, 15, 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 8 + 5 minutes and main work in 12 + 16 minutes, supplemental work in 16 minutes, assistance superset throughout.
Weird schedule continues, and I decided to actually let myself sleep in today. And to make matters worse, my right SI joint has really been bothering me this week, to the point that it’s moved from occasionally to constantly annoying and maybe into occasionally painful. Not cool…
Everything except the top set of squats moved well today, though, despite the joint issue. I caught myself favoring my left side as I descended into the hole a few times during the 245 squat set, but I really wish I hadn’t: That got in my head during the top set, I was super-tentative on every rep, and 280 ended up being way, WAY harder than it should’ve been. But I got through it—and everything else—without any real issues.
Going to have to sort this thing out, though, one way or the other: This is only a 5s week and the weights just keep going up from here…
12 Likes
5/3/1 BaBY - c30w1d6
Friday - 10 November 2023
Workout: Extra conditioning, 1600-1625 (25 minutes)
Alpha Male - about 1400
(Modified) Cindy - 15 minutes, AMRAP
5 pull-ups (strict, various grips)
10 push-ups
15 air squats
Rounds: 12 + 9 (13 full rounds in +0:50)
Still fasted.
Not sure who said it first, but: “When in doubt, just do Cindy.”
I wanted to stay away from too much lower body movement this afternoon: It’s a fine line between encouraging things to keep working and just plain ol’ over-doing it. I figured I could handle some air squats alright, and this one always puts my HR through the roof, so I knew it would fit the bill.
Besides, when in doubt, just do Cindy.
10 Likes
5/3/1 BaBY - c30w1d7
Saturday - 11 November 2023
Workout: Easy conditioning & daily work, 0950-1100 (70 minutes)
1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 30 minutes
Neck extension - 15x20, 30x(13 + 3)
Neck flexion - 15x20, 30x16
Fasted.
Think I’m going to have to modify today’s hard conditioning: The weighted vest walk was uncomfortable at best, so carrying heavy stuff up and down the driveway probably isn’t a Good Idea…
11 Likes
5/3/1 BaBY - c30w1d7
Saturday - 11 November 2023
Workout: Yoga (35 minutes)
P90X3 Yoga
Time: 30 minutes
Still fasted.
There’s so much here we can laugh about, but this was so, SO good that I’m just gonna say: Go ahead and laugh, I don’t care!
10 Likes
Why laugh? Yoga is pretty cool and hella challenging in my very limited experience.
1 Like
Yoga’s awesome! It’s the P90X3 part that really makes me laugh…
That, and how hard it was—I used to be pretty awesome at some of those moves.
2 Likes
you should get that on a t shirt. Just hope you never meet someone called Cindy
5 Likes
Bit quiet here mate. Hope all is ok.
7 Likes
That depends on the Cindy, I think.
2 Likes
Super Squats
Monday - 27 November 2023
Workout: 1 of 18, 0450-0550 (60 minutes)
Indigo-3G - 0430
Alpha Male - 0430
Surge - 0500-0539
Warm-up
Begin: 0502; End: 0546; Duration: 44 minutes
BTN press - 55 lbs - 10, 10, 10
Bench press - 135 lbs - 12, 12, 12
BB row - 95 lbs - 15, 15
BB curl - 45 lbs - 10, 10
Breathing squat - 155 lbs - 20
DB pullover - 25 lbs - 20
Straight-leg deadlift - 155 lbs - 15
DB pullover - 25 lbs - 20
Seated calf raise - 140 lbs - 20, 20, 20
HLR - 10, 8, 7
I’m fat, and I’m weak, but I’m back—let’s do this!
20 Likes
Your break must have been insanely rejuvenating to come back and casually start Super Squats. It’s always amazing to watch your work ethic and consistency, this is going to be awesome.
2 Likes
Great to see you tackling this program! Hope it goes well for you.
3 Likes
Says it all
1 Like
@unicornsandrainbows - Thanks for that! But you know there is NOTHING casual about Super Squats, haha!
@T3hPwnisher - Always great to hear from you, and even better to have you in my corner. Come what may, I’m in it now!
@simo74 - Clearly you’ve blocked out your memories of late April through early June 2022, haha!
2 Likes
Super Squats
Monday - 27 November 2023
Workout: Active recovery, 1630-1650 (20 minutes)
Alpha Male - about 1130
Bike@120-140 bpm - 15 minutes
Slow and steady, friends—slow and steady.
7 Likes