The only thing worse than “Deadlifts in the Evening” are “Deadlifts in the Morning.” Nice deadlifting all the same, sir.
1 Like
5/3/1 SST - c1w2d5
Thursday - 16 May 2024
Workout: Easy conditioning, 1750-1805 (15 minutes)
5 rounds of:
Assault bike - 10 cals
KB swings - 32 kg - 15
Crushed it!
13 Likes
Now this sounds more like the crazy soab I know. Ladies and Gentlemen, He is BACK.
Quality
3 Likes
5/3/1 SST - c1w2d6
Friday - 17 May 2024
Workout: Bench, 0425-0520 (55 minutes)
Warm-up
Jumps + throws
Begin: 0444; End: 0514; Duration: 30 minutes
Bench - 95x5, 115x5, 140x5 | 165x5, 185x5, 210x5 | 140x10, 165x8, 185x6
Chin-up - BW - 10, 10, 5
(Short) BB front raise - 40 lbs - 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.
16 Likes
5/3/1 SST - c1w2d6
Friday - 17 May 2024
Workout: Easy conditioning, 1605-1625 (20 minutes)
5 rounds of:
Assault bike - 10 cals
Plate ground-to-overhead - 45 lbs - 15
Took advantage of the “easy” in “easy conditioning” today. Even so, I still got my HR up and some weight overhead!
12 Likes
I see you’re back with a vengeance doing thr crazy hard workouts we’re used to seeing from you. That is some great stuff!
1 Like
5/3/1 SST - c1w2d7
Saturday - 18 May 2024
Workout: No training
Spent all day—just shy of 11 hours door-to-door—at my son’s invitational track meet. First time I’ve been at a track meet since I was just a year or two older than he is now, and we were totally unprepared for what that meant!
Current plan is to just double-up tomorrow…
10 Likes
5/3/1 SST - c1w3d1
Sunday - 19 May 2024
Workout: Easy conditioning, 0440-0505 (25 minutes)
5 rounds of:
Farmer’s walk - 2x65 lbs - 50 yards
Sled ground-to-overhead - about 85 lbs - 6
Fasted.
Knocked this one out early, so that just leaves yesterday’s missed sled push. Not sure if I’ll do that directly after church or closer to evening, but given the late-afternoon temps they’re predicting, earlier would be better—guess we’ll just have to see how things play out!
8 Likes
5/3/1 SST - c1w3d1
Sunday - 19 May 2024
Workout: Hard conditioning, 1115-1140 (25 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 14:16
So that was yesterday’s hard conditioning, which means I’ve still got two more of those to get in for this week. And that sucks!
But I’m done (training) for today. And that’s awesome.
Edit: That work was still fasted.
13 Likes
Glorious to see you back and in full flow
1 Like
@aholding88 - Thanks, mate! Like you, my time is limited, but I think I’ve found my groove. A few weeks ago, something like missing Saturday’s workout would’ve thrown me for a loop, but I’ve bounced back alright.
BTW, I see you’ve settled on 1000% Awesome again, which is 1000% awesome, but you could consider this SST template at some point—I’m in and out pretty quickly, even on slow days.
2 Likes
5/3/1 SST - c1w3d2
Monday - 20 May 2024
Workout: Squat, 1050-1155 (65 minutes)
Warm-up
Throws + jumps
Begin: 1108; End: 1150; Duration: 42 minutes
Squat - 115x5, 145x5, 170x5 | 195x5, 220x5, 240x5, 245x5 | 170x5, 195x5, 220x5
HLR - 10, 10, 5
Dip - BW - 10, 10, 5
EZ curl - 50 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
Woke up with cold sweats just after midnight, and it was a rough four hours until my alarm went off. Rolled out of bed, spent about 15 minutes trying to convince my body all I needed to do was get going, but it wasn’t listening. Went back to bed and slept until 0930. I’m feeling better, but something’s still not quite right…
Anyway, this went alright, considering. Mis-remembered the weight on that top set, so when I realized the difference I had to throw on the missing 5 lbs and repeat the set. (Not an ideal day to have to do that!) Right hip is acting up—not sure what that’s about, but it was enough for me to be conscious of it and find myself feeling lop-sided for most of the reps.
Anyway, that just leaves the Assault bike and some swings for later.
14 Likes
I quite like full body training when in a fat loss phase. I’ve used SST a few times for accessory lifts. You’ve actually made me ponder for my next template running a bastardised SST in the guise of Supplemental Heaven done as a full body template.
1 Like
5/3/1 SST - c1w3d2
Monday - 20 May 2024
Workout: Easy conditioning, 1725-1740 (15 minutes)
5 rounds of:
Assault bike - 10 cals
KB swings - 32 kg - 15
Still fasted—no appetite, basically. I am looking forward to dinner, for what that’s worth.
10 Likes
5/3/1 SST - c1w3d3
Tuesday - 21 May 2024
Workout: Press, 0425-0515 (50 minutes)
Warm-up
Jumps + throws
Begin: 0447; End: 0514; Duration: 27 minutes
Press - 65x5, 75x5, 90x5 | 105x5, 115x5, 130x5 | 90x5, 105x5, 115x5
Rope pushdown - 30 lbs - 10, 10, 5
Pull-up - BW - 10, 10, 5
Deficit RDL - 185 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
14 Likes
5/3/1 SST - c1w3d3
Tuesday - 21 May 2024
Workout: Easy conditioning, 1700-1715 (15 minutes)
5 rounds of:
Assault bike - 10 cals
Plate ground-to-overhead - 45 lbs - 15
Smashed it! Wasn’t looking too closely, but I might’ve had a PR on the last 10 calories (or darn close anyway)—less than 37 seconds, I think.
11 Likes
After using the Echo bike and doing some intervals last night, I have some sense of how miserable this is. Good work mate
3 Likes
5/3/1 SST - c1w3d4
Wednesday - 22 May 2024
Workout: Hard conditioning, 1530-1555 (25 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 16:07
Fasted.
Given Sunday’s work:
it’s nice to know that I can beat the 5/3/1 goals for weight, distance, and time, even in my current (still abysmal) shape. That said, “training” need not always be “testing”—and today was definitely just training!
Edit: Turns out, I beat the goals for weight, distance, and time last Wednesday as well (14:35), but even so, my point stands: I just did the work today!
Edit 2: BTW, that “beating the weight” goal assumes I don’t weight more than 135 + 87 = 222 lbs right now, which is the combined plate + spec’ed sled weight. I don’t really know just how out of control my body weight got during my time away, but I don’t think I ever weighed more than about 210 lbs, even at my highest body weight after years of poor nutrition and inactivity… And I definitely haven’t slipped that far back. If anything, I look almost as “good” as I did when I started Super Squats, so I’m probably less than 210 right now.
13 Likes
5/3/1 SST - c1w3d5
Thursday - 23 May 2024
Workout: Deadlift, 0425-0520 (55 minutes)
Warm-up
No throws, no jumps
Begin: 0442; End: 0516; Duration: 34 minutes
Deadlift - 135x5, 165x5, 195x5 | 225x5, 255x5, 285x5 | 195x5, 225x5, 255x5
One-arm DB row - L/R - 65 lbs - 10, 10, 5
Ab wheel - ramp (19) - 5, 5, 5; Ab mat crunch - 10 lbs - 10
Dip - BW - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted. Hard rain this morning, skipped jumps and throws. Will pick those up this afternoon.
15 Likes
5/3/1 SST - c1w3d5
Thursday - 23 May 2024
Workout: Easy conditioning, 1710-1730 (20 minutes)
Throws + jumps
5 rounds of:
Assault bike - 10 cals
KB swings - 32 kg - 15
Still fasted—done, and now it’s time to eat!
13 Likes