5/3/1 SST - c1w1d4
Wednesday - 08 May 2024
Workout: Hard conditioning, 1455-1520 (25 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 15:54
Just how hard this hard conditioning is makes me realize how soft I’ve become…
14 Likes
5/3/1 SST - c1w1d5
Thursday - 09 May 2024
Workout: Deadlift, 0415-0520 (65 minutes)
Warm-up
Throws + jumps
Begin: 0435; End: 0513; Duration: 38 minutes
Deadlift - 105x5, 135x5, 165x5 | 195x5, 225x5, 255x5 | 150x10, 180x10, 210x10
BFP + BPA - 3x(9 + 3 low + 3 mid + 3 high) - black
Ab wheel - ramp (19) - 2; Ab mat crunch - 10 lbs - 10, 10, 10
Dip - BW - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 54 reps
Single-leg/core - 32 reps
Fasted.
18 Likes
For me conditioning seems to drop off faster than strength. It will come back soon though.
Great job with the consistency. 
1 Like
5/3/1 SST - c1w1d5
Thursday - 09 May 2024
Workout: Easy conditioning, 1800-1815 (15 minutes)
5 rounds of:
Assault bike - 10 cals
KB swings - 32 kg - 15
Done.
13 Likes
5/3/1 SST - c1w1d6
Friday - 10 May 2024
Workout: Bench, 0425-0520 (55 minutes)
Warm-up
Jumps + throws
Begin: 0447; End: 0518; Duration: 31 minutes
Bench - 85x5, 105x5, 130x5 | 150x5, 175x5, 200x5 | 115x10, 140x10, 165x10
Bulgarian split squat - L/R - 2x30 lbs - 10, 10, 5
Chin-up - BW - 10, 10, 5
(Short) BB front raise - 40 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
17 Likes
5/3/1 SST - c1w1d6
Friday - 10 May 2024
Workout: Easy conditioning, 1700-1715 (15 minutes)
5 rounds of:
Assault bike - 10 cals
Plate ground-to-overhead - 45 lbs - 15
This is a nice combo: Packs a good punch in only 10 minutes, even without redlining (though I was pushing harder today).
13 Likes
This
And
Should never be said together. Good to see your madness is returning.
1 Like
5/3/1 SST - c1w1d7
Saturday - 11 May 2024
Workout: Easy conditioning, 0930-0955 (25 minutes)
5 rounds of:
Farmer’s walk - 2x65 lbs - 50 yards
Sled ground-to-overhead - about 85 lbs - 6
Fasted.
That’s a wicked combo, too—I was glad to see I could still get that sled over my head.
Oh, and let me tell you: The forearm pump is real!
Anyway, first week back on program, and I’m pretty pleased: Rebuilding old habits.
But I’m also coming to grips with the fact that things just aren’t going to look like they used to—particularly my mid-section! (Haha.) (But seriously.)
<whine>
Fact is, my already-elevated stress with the not-so-new job got a lot higher just before my two month “break” from training: Here, SvenG, do this new thing with a customer that you’re not really prepared for. Oh, and do it ON TOP OF all that other stuff you’re still learning a year-and-a-half in.
</whine>
I’ll admit: It was more than I could bear.
But I’m alive, I didn’t get fired, I’m learning to deal with the added responsibilities, and I’ve managed to get my head on straight and get in the weight room again.
All of that is good.
But if you know me at all, then you also know I’m just doing the bare minimum here.
Still, though:
and so we soldier on.
17 Likes
Glad to have you back and consistent again!
I’m about to experience this with my project. Advisor and collaborator denied my request to onboard an actual computer science person.
1 Like
Thanks, @anna_5588.
You’re welcome to consider me—an actual CS person—onboard. If I recall your project correctly, though, I’ll be about as much use as a soaking wet towel in a rainstorm, I’m afraid.
So how about I just say, “Good luck!” instead.
2 Likes
I appreciate the moral support!!
1 Like
5/3/1 SST - c1w2d1
Sunday - 12 May 2024
Workout: Conditioning, 1240-1300 (20 minutes)
(3/4) Cindy WOD - AMRAP, 15 minutes
5 pull-ups (strict, various grips)
10 push-ups
15 air squats
Rounds: 8 + 0
Fasted.
Cindy’s a classic butt-kicker! Pull-ups got hard pretty early, and breathing did, too, by the end.
Onward and upward!
Edit: Also, I’m doing sled pushes on Wednesday and Saturday this week, so I did “Saturday’s” conditioning today.
13 Likes
5/3/1 SST - c1w2d2
Monday - 13 May 2024
Workout: Squat, 0430-0520 (50 minutes)
Warm-up
Throws + jumps
Begin: 0446; End: 0517; Duration: 31 minutes
Squat - 105x5, 130x5, 155x5 | 180x5, 205x5, 230x5 | 155x10, 180x8, 205x6
Alt DB hammer curl - L/R - 2x25 lbs - 10, 10, 5
HLR - 10, 9, 6
Dip - BW - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
14 Likes
5/3/1 SST - c1w2d2
Monday - 13 May 2024
Workout: Easy conditioning, 1710-1725 (15 minutes)
5 rounds of:
Assault bike - 10 cals
KB swings - 32 kg - 15
Clock punched.
11 Likes
Gotta earn that money mate.
1 Like
5/3/1 SST - c1w2d3
Tuesday - 14 May 2024
Workout: Press, 0425-0515 (50 minutes)
Warm-up
Jumps + throws
Begin: 0442; End: 0511; Duration: 29 minutes
Press - 55x5, 70x5, 85x5 | 95x5, 110x5, 125x5 | 85x10, 95x8, 110x6
Deficit RDL - 185 lbs - 10, 10, 5
Rope pushdown - 30 lbs - 10, 10, 5
Pull-up - BW - 10, 9, 6
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
18 Likes
5/3/1 SST - c1w2d3
Tuesday - 14 May 2024
Workout: Easy conditioning, 1605-1620 (15 minutes)
5 rounds of:
Assault bike - 10 cals
Plate ground-to-overhead - 45 lbs - 15
Really dragging today. But I’m done!
10 Likes
5/3/1 SST - c1w2d4
Wednesday - 15 May 2024
Workout: Hard conditioning, 1655-1720 (25 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 14:35
That was… hard! But well over a minute faster than last Wednesday, so that’s progress.
Deadlifts in the morning.
14 Likes
Title says
Then you say
LOL No shit Sherlock. The clue was in the title.
2 Likes
5/3/1 SST - c1w2d5
Thursday - 16 May 2024
Workout: Deadlift, 0430-0535 (65 minutes)
Warm-up
Throws + jumps
Begin: 0449; End: 0529; Duration: 40 minutes
Deadlift - 120x5, 150x5, 180x5 | 210x5, 240x5, 270x5 | 180x10, 210x8, 240x6
Dip - BW - 10, 10, 5
CS DB row - 2x50 lbs - 10, 10, 5
Ab wheel - ramp (19) - 4, 3, 3; Ab mat crunch - 10 lbs - 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
Moving slowly—lots of plates to swap around—but the pulls were all super-solid this morning.
18 Likes