5/3/1 SST - c1w3d6
Friday - 24 May 2024
Workout: Bench, 0420-0515 (55 minutes)
Warm-up
Jumps + throws
Begin: 0440; End: 0509; Duration: 29 minutes
Bench - 105x5, 130x5, 150x5 | 175x5, 200x5, 220x5 | 150x5, 175x5, 200x5
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.
5/3/1 SST - c1w3d6
Friday - 24 May 2024
Workout: Hard conditioning, 1645-1710 (25 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 14:17
I think that’s my best time since starting up again—really NOT wanting to do something is apparently a great way to get it done quickly.
Swapped it in because we’ve got family in town tomorrow, and if I didn’t want to do it today, I know I really, REALLY wouldn’t want to do it tomorrow evening…
Fasting and training hard? Sounds horrible 
Nice one on the sled work. I have an old car wheel that I can load with plates and pull around outside with a rope around my waist (or in my hands). Can’t quite do a «proper» sled push with it though.
@amaeland - Thanks, mate! I like the car wheel idea—sounds like proper hard work, and that’s all that matters.
5/3/1 SST - c1w3d7
Saturday - 25 May 2024
Workout: Easy conditioning, 1855-1915 (20 minutes)
5 rounds of:
Assault bike - 10 cals
Plate ground-to-overhead - 45 lbs - 15
It’s less than 10 minutes, but I honestly wasn’t sure this was going to get done today—I really just wanted to go sit on the couch, but I went down to the weight room instead.
The Almighty Sven getting all of his training in as he should! This is the way indeed!
5/3/1 SST - c2w1d1
Sunday - 26 May 2024
Workout: Easy conditioning, 1210-1240 (30 minutes)
5 rounds of:
Farmer’s walk - 2x65 lbs - 50 yards
Sled ground-to-overhead - about 85 lbs - 10
Pretty hot out there, but I got it done.
Today starts the second cycle of SST: Taking my TMs up, keeping my head down.
Love farmer’s walks. Currently using kettlebells, but would be nice to have strongman style plate loadable handles. On the other hand it’s a pretty good grip workout when holding two kettlebells in each hand.
I am not up to speed on the acronyms - what’s SST and TM mate? Also, what is sled ground to overhead…are you lifting the whole sled?
@amaeland - If weakness is the disease, farmer’s walks are the cure! I’ve got a pair of handles, but I’m just using DBs for these right now—I’m too weak at this point to justify breaking out the handles and loading 'em up.
SST is the “Simplest Strength Template” from Jim Wendler’s 5/3/1 Forever. I just started my second of two “leader” templates, after which I’ll deload using his “7th Week Protocol - Deload” week, and follow that with an “anchor” template of some sort.
TM is “Training Max,” or the value on which you base your percentage work for any 5/3/1 template.
And with the sled ground-to-overheads, yes: I’m lifting the whole sled overhead. Here’s a video: post 2335. I do that because I can’t get the car that’s in the garage behind me over my head just yet, I don’t have a keg, and the sled the heaviest, most awkward thing I do have that I can actually get overhead.
Bet you’d get there pretty quickly if you broke them out
Edit: I just watched how you did the overheads, definitely didn’t imagine them quite like that. Impressive improvising though
@heretolog - You’re not wrong, and I almost used them today. Instead, though, I chickened out and went with the DBs again.
I did bump up from 30 of those sled ground-to-overheads to 50, though—that’s some kind of progress, right?
5/3/1 SST - c2w1d2
Monday - 27 May 2024
Workout: Squat, 0420-0515 (55 minutes)
Warm-up
Throws + jumps
Begin: 0439; End: 0513; Duration: 34 minutes
Squat - 95x5, 120x5, 150x5 | 175x5, 200x5, 220x5 | 135x10, 160x10, 190x10
DB hammer curl - L/R - 2x30 lbs - 10, 10, 5
HLR - 10, 9, 6
Dip - 10 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
5/3/1 SST - c2w1d2
Monday - 27 May 2024
Workout: Easy conditioning, 0755-0815 (20 minutes)
5 rounds of:
Assault bike - 12 cals
KB swings - 32 kg - 25
Still fasted. A few more calories, a lot more swings!
Happy Memorial Day, everybody!
5/3/1 SST - c2w1d3
Tuesday - 28 May 2024
Workout: Press, 0420-0520 (60 minutes)
Warm-up
Jumps + throws
Begin: 0444; End: 0516; Duration: 32 minutes
Press - 50x5, 65x5, 80x5 | 95x5, 105x5, 120x5 | 70x10, 85x10, 100x10
Hip thrust - 185 lbs - 10, 10, 5
OH tri ext - 2x25 lbs - 10, 10, 5
Pull-up - 5 lbs - 8 + 2, 7 + 2, 7
Assistance totals:
Push - 25 reps
Pull - 26 reps
Single-leg/core - 25 reps
Fasted.
It was only +5 lbs, but man, weighted pull-ups suck!
5/3/1 SST - c2w1d3
Tuesday - 28 May 2024
Workout: Easy conditioning, 1700-1725 (25 minutes)
5 rounds of:
Assault bike - 12 cals
Clean & press - 65 lbs - 12
Still fasted—but not intentional: In reality, it’s eating breakfast and lunch that’s going to require intentionality.
Find a way to get it done, Sven!
5/3/1 SST - c2w1d4
Wednesday - 29 May 2024
Workout: Easy conditioning, 1735-1805 (30 minutes)
5 rounds of:
Assault bike - 12 cals
Hang power clean - 115 lbs - 5
American KB swings - 24 kg - 5
NOT fasted—good job, Sven, you ate before dinner today!
Rain got in the way of pushing the sled, so I came up with this set on the spot as a fill-in. I’ll try to push tomorrow afternoon, I guess.
5/3/1 SST - c2w1d5
Thursday - 30 May 2024
Workout: Deadlift, 0425-0530 (65 minutes)
Warm-up
Throws + jumps
Begin: 0445; End: 0525; Duration: 40 minutes
Deadlift - 110x5, 140x5, 170x5 | 200x5, 230x5, 260x5 | 155x10, 185x10, 215x10
Dip - 10 lbs - 10, 10, 5
BB row - 115 lbs - 10, 10, 5
Ab wheel - ramp (19) - 7, 5, 5; Ab mat crunch - 10 lbs - 10
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 27 reps
Fasted.
5/3/1 SST - c2w1d5
Thursday - 30 May 2024
Workout: Hard conditioning, 1525-1555 (30 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 15:19 + ???
Got breakfast and lunch today, so that’s an improvement over yesterday (which was just lunch). Gotta keep that train moving…
Didn’t feel strong or fast today, but I survived. Timer failed to start on the first round, didn’t realize it until after that was done—not sure how long that was, but certainly less than a minute.
Not breaking any records today, or even hitting any goals, but I did the work and training isn’t testing: That’s gonna continue to be my mantra with these, so buckle up!
Erm…you start training at 4.30 AM?? 
Are you a shift worker or just mental 
errrrrrm