I see you lurking in here @SvenG you made some steps back towards the gym?
2 Likes
TM Test
Monday - 29 April 2024
Workout: Squat, 0430-0520 (50 minutes)
Warm-up
Begin: 0443; End: 0517; Duration: 34 minutes
Squat - 185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3, 265x3
Dip - BW - 10, 10, 5
DB hammer curl - 2x25 lbs - 10, 10, 5
HLR - 9, 5, 5; Ab mat crunch - 10 lbs - 10
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 29 reps
Fasted.
And every bit as miserable as you’d expect after 2 months away…
17 Likes
The important thing is you are back. The misery is the price you pay but it is short lived and won’t be long before you are making us all look lazy. Glad you are here mate.
2 Likes
I like your style.
Haven’t worked out in awhile?
Fuck it, let’s squat! 
3 Likes
Happy cake day
1 Like
Nice work! I think you’ll find it’s mostly regaining the mental approach to training that’s toughest after a lay off. (at least it is for me).
1 Like
TM Test
Tuesday - 30 April 2024
Workout: Press, 0430-0515 (45 minutes)
Warm-up
Begin: 0443; End: 0513; Duration: 30 minutes
Press - 115x3, 120x3, 125x3, 130x3, 135x3, 140x3, 145x2, 145x0
Pull-up - BW - 9, 9, 7
Good morning - 135 lbs - 10, 10, 5
Rope pushdown - 30 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
20 Likes
Good to see you back, always sucks when you first restart but won’t take too long to get back in the groove
1 Like
@SvenG it does suck but think of all the new PR’s you can make up. 
1 Like
TM Test
Thursday - 02 May 2024
Workout: Deadlift, 0425-0520 (55 minutes)
Warm-up
Begin: 0442; End: 0517; Duration: 35 minutes
Deadlift - 235x3, 245x3, 255x3, 265x3, 275x3, 285x3, 295x3, 305x3, 315x3
Ab wheel - ramp (19) - 4, 3, 3; Ab mat crunch - 10 lbs - 10, 5
Dip - BW - 10, 10, 5
BPA + BFP - 3x(3 low + 3 mid + 3 high + 9)
Assistance totals:
Push - 25 reps
Pull - 54 reps
Single-leg/core - 25 reps
Fasted.
Pretty happy with how the deadlifts moved, but the ab work is kicking my butt so far this week—ugh.
Bench tomorrow, and then the real fun begins!
14 Likes
Ab work to me seems a lot like leg work. You don’t want to stop doing it for long or you pay for it when you start doing it again.
1 Like
TM Test
Friday - 03 May 2024
Workout: Bench, 0425-0520 (55 minutes)
Warm-up
Begin: 0438; End: 0517; Duration: 39 minutes
Bench - 200x3, 205x3, 210x3, 215x3, 220x3, 225x3, 230x3, 235x3, 240x2
(Short) BB front raise - 40 lbs - 10, 10, 5
Chin-up - BW - 10, 10, 5
Bulgarian split squat - L/R - 2x30 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
Today was supposed to be easy because… bench.
But today was the hardest because… It’s day 4 after 2 months off and I’ve got no stamina yet?
20 Likes
There’s not much conditioning work in there this last week though mate, that’s where the gold lies… of course it’s much less appealling than lifting heavy stuff. So glad you’re inching your way back into this. Hoping your layoff has done you wonders, let’s go do this!
2 Likes
I see you
1 Like
5/3/1 SST - c1w1d1
Sunday - 05 May 2024
Workout: Hard conditioning, 1125-1200 (35 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 21:07
Fasted.
Game on.
16 Likes
5/3/1 SST - c1w1d2
Monday - 06 May 2024
Workout: Squat, 0425-0520 (55 minutes)
Warm-up
Throws + jumps
Begin: 0442; End: 0515; Duration: 33 minutes
Squat - 90x5, 115x5, 145x5 | 170x5, 195x5, 220x5 | 130x10, 150x10, 170x10
Alt DB curl - L/R - 2x25 lbs - 10, 10, 5
HLR - 8, 8, 8; Ab mat crunch - 10 lbs - 10
Dip - BW - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 34 reps
Fasted.
15 Likes
5/3/1 SST - c1w1d2
Monday - 06 May 2024
Workout: Easy conditioning, 1720-1740 (20 minutes)
5 rounds of:
Assault bike - 10 cals
KB swings - 32 kg - 15
Just planning to punch the conditioning clock in these early days—trying to honor the spirit of JW’s “easy conditioning,” plus I’ve slipped so far back there’s low-hanging fruit here and no real need to redline for the benefits just yet.
16 Likes
Great to see some daily action in here. Well done mate
2 Likes
5/3/1 SST - c1w1d3
Tuesday - 07 May 2024
Workout: Press, 0420-0515 (55 minutes)
Warm-up
Jumps + throws
Begin: 0438; End: 0511; Duration: 33 minutes
Press - 50x5, 65x5, 75x5 | 90x5, 105x5, 115x5 | 70x10, 85x10, 95x10
Rope pushdown - 30 lbs - 10, 10, 5
Pull-up - BW - 10, 9, 6
Good morning - 135 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
14 Likes
5/3/1 SST - c1w1d3
Tuesday - 07 May 2024
Workout: Easy conditioning, 1805-1820 (15 minutes)
5 rounds of:
Assault bike - 10 cals
Plate ground-to-overhead - 45 lbs - 15
Punching the clock.
14 Likes