was just pulling his leg mate. It is pretty extreme to be training that early. Hats off to anyone who can do it, I certainly can’t 
1 Like
No I meant errrrrrrm yes he is mental.
4 Likes
@amaeland - We pick stuff up, only to put it right back down again. I’d say we’re all a little mental—and 4:30 AM has nothing to do with it!
@simo74 - Just following your lead, mate.
4 Likes
5/3/1 SST - c2w1d6
Friday - 31 May 2024
Workout: Bench, 0425-0515 (50 minutes)
Warm-up
Jumps + throws
Begin: 0445; End: 0513; Duration: 28 minutes
Bench - 85x5, 110x5, 130x5 | 155x5, 180x5, 200x5 | 120x10, 145x10, 165x10
Chin-up - 5 lbs - 10, 10, 5
DB Y-raise - 2x12 lbs - 10, 10, 5
Bulgarian split squat - L/R - 2x35 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted. The DB Y-raises didn’t feel a whole lot different than the BB front raises last cycle—might need more weight, or maybe I just shift to lateral raises instead. Still a decent burn by the end, though.
13 Likes
Good to have you on the sunshine bus brother
2 Likes
Genuine LOL—thanks for making my day!
1 Like
oh right 
2 Likes
5/3/1 SST - c2w1d6
Friday - 31 May 2024
Workout: Easy conditioning, 1720-1740 (20 minutes)
5 rounds of:
Assault bike - 12 cals
Clean & press - 65 lbs - 12
Fast and furious today—but pretty nice, crisp reps.
11 Likes
I don’t have friends, I got family
3 Likes
5/3/1 SST - c2w1d7
Saturday - 01 June 2024
Workout: Hard conditioning, 1245-1315 (30 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 14:37 + ???
Stupid timer issue again… I think the button is just getting worn out. Certainly less than a minute for that first round again.
Anyway, decent work—was really able to put it into my legs—but that’s it for today!
15 Likes
5/3/1 SST - c2w2d1
Sunday - 02 June 2024
Workout: Easy conditioning, 1350-1415 (25 minutes)
5 rounds of:
Farmer’s walk - 2x65 lbs - 50 yards
Sled ground-to-overhead - about 85 lbs - 10
Done!
11 Likes
5/3/1 SST - c2w2d2
Monday - 03 June 2024
Workout: Squat, 0425-0520 (55 minutes)
Warm-up
Throws + jumps
Begin: 0444; End: 0517; Duration: 33 minutes
Squat - 110x5, 135x5, 160x5 | 190x5, 215x5, 240x5 | 160x10, 190x8, 215x6
Dip - 10 lbs - 10, 10, 5
HLR - 10, 10, 5
EZ curl - 50 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
10 Likes
Not seen that kind of sets structure before as you have on the squat with a sharp drop back down to 160 and then you start increasing the weight again. Is it a 531 SST thing?
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@amaeland - Yes, that’s correct. All of the supplemental sets follow that pattern in Week 2 of SST.
1 Like
5/3/1 SST - c2w2d2
Monday - 03 June 2024
Workout: Easy conditioning, 1710-1730 (20 minutes)
5 rounds of:
Assault bike - 12 cals
KB swings - 32 kg - 25
I was really sucking wind today… Ugh!
11 Likes
I’m curious, how do you manage to do so much work in the gym with all your other responsibilities?
Every once in a while, I get reminded that student life won’t last forever and I get worried I won’t have time to workout and walk as much.
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@anna_5588 - Thanks for the question. I want to give it a thoughtful response, so please let me think about this a bit more.
But my knee-jerk reaction, and I say this with sincerity: Don’t borrow trouble—when the time comes, you’ll figure it out, just like the rest of us!
5 Likes
5/3/1 SST - c2w2d3
Tuesday - 04 June 2024
Workout: Press, 0515-610 (55 minutes)
Warm-up
Jumps + throws
Begin: 0534; End: 0603; Duration: 29 minutes
Press - 60x5, 70x5, 85x5 | 100x5, 115x5, 130x5 | 85x10, 100x8, 115x6
Hip thrust - 185 lbs - 10, 10, 5
OH tri ext - 2x25 lbs - 10, 10, 5
Pull-up - 5 lbs - 10, 10, 5
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 25 reps
Fasted.
Overslept, but still low on sleep. Running almost an hour behind this morning, but managed to get it done.
Not sure where those pull-ups came from, but they were strong and solid. Adaptation in action, folks!
15 Likes
Take care, Lack of sleep is one of the biggest predictors of injury!!!
1 Like
5/3/1 SST - c2w2d3
Tuesday - 04 June 2024
Workout: Easy conditioning, 1540-1600 (20 minutes)
5 rounds of:
Assault bike - 12 cals
Clean & press - 65 lbs - 12
Solid work.
13 Likes