5/3/1 SST - c2w2d4
Wednesday - 05 June 2024
Workout: Hard conditioning, 1555-1620 (25 minutes)
Sled push - 135 lbs + sled - 10x50 yards
Time: 13:33
Best time since getting back in the game, maybe best time ever with this weight and this distance. And no timer malfunction, either!
5/3/1 SST - c2w2d5
Thursday - 06 June 2024
Workout: Deadlift, 0425-0530 (65 minutes)
Warm-up
No throws, no jumps
Begin: 0444; End: 0522; Duration: 38 minutes
Deadlift - 125x5, 155x5, 185x5 | 215x5, 245x5, 275x5 | 185x10, 215x8, 245x6
Dip - 10 lbs - 10, 10, 5
CS DB row - 2x50 lbs - 10, 10, 5
Ab wheel - ramp (19) - 8, 5, 5; Ab mat crunch - 10 lbs - 10
Assistance totals:
Push - 25 reps
Pull - 25 reps
Single-leg/core - 28 reps
Fasted. Raining, so I’ll pickup throws and jumps this afternoon.
5/3/1 SST - c2w2d5
Thursday - 06 June 2024
Workout: Easy conditioning, 1720-1740 (20 minutes)
Throws + jumps
5 rounds of:
Assault bike - 12 cals
KB swings - 32 kg - 25
Done!
5/3/1 SST - c2w2d6
Friday - 07 June 2024
Workout: Bench, 0425-0515 (50 minutes)
Warm-up
Jumps + throws
Begin: 0444; End: 0513; Duration: 29 minutes
Bench - 95x5, 120x5, 145x5 | 165x5, 190x5, 215x5 | 145x10, 165x8, 190x6
Chin-up - 5 lbs - 10, 10, 5
DB Y-raise - 2x15 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. Even with slightly heavier weight, the stimulus with those Y-raises still isn’t what I’m looking for, so I’ll probably switch it out next time.
5/3/1 SST - c2w2d6
Friday - 07 June 2024
Workout: Hard conditioning, 1605-1630 (25 minutes)
Wait, what’s that you say, Sven?
Sled push - 135 lbs + sled - 10x50 yards
Time: 13:17
Oh hell yeah!
Edit: BTW, today’s effort reflects not a desire to achieve something, but in fact the loathing that I had to do anything at all—I so, So, SO did not want to push the sled today, but travel plans tomorrow mean I’ll have to workout super-early.
Which reminds me: We’re on the road for the next 4-5 days, so things are gonna be screwy.
5/3/1 SST - c2w2d7
Saturday - 08 June 2024
Workout: Easy conditioning, 0445-0505 (20 minutes)
5 rounds of:
Assault bike - 12 cals
Clean & press - 65 lbs - 12
Done and dusted. On the road in a few hours!
Travel Pause - Day 1
Sunday - 09 June 2024
Workout: Conditioning, 1220-1255 (35 minutes)
With a 32 kg KB and 2x15 lbs DBs:
5-10-15-20-10-5
a) KB goblet squat
b) Push-up
c) KB RDL
d) DB lateral raise
e) KB swing
f) DB curl
Did about 20 minutes of walking (3000-ish steps) last night with my wife, and I found a break in our family activities to squeeze this in today. It got my HR way up, my lungs and muscles burning, and my body sweating—definitely some decent work for having just a KB and some dumbbells!
Kettlebells and adjustable dumbbells are so good for a “gym on the road”. I am a big fan of bands too. Take nearly zero space, don’t weigh anything and are versatile, especially in combination with kb’s/db’s.
Travel Pause - Day 2
Monday - 10 June 2024
Workout: Conditioning, 1145-1235 (50 minutes)
With a 32 kg KB and 2x15 lbs DBs:
15 rounds of 5 reps
a) DB reverse lunge - L/R
b) Decline push-up
c) DB single-leg RDL - L/R
d) DB Arnold press
e) KB goblet squat
f) DB hammer curl
Not that different from yesterday, but I got some work in. And the single-leg moves were a nice change, I guess.
Lots of good training going on in here. How s everything else going sir ?
@simo74 - Thanks, mate. And thanks for asking—I feel like I’ve got my mojo back, and though things at work aren’t really any different, I’m making it work.
Training really can be tonic!
No, never mind.
I still hate it.
But it’s a goal over which I have total control and that depends only on my effort!
Travel Pause - Day 3
Tuesday - 11 June 2024
Workout: No training
Weird schedule these days. Probably could’ve hit some swings and burpees in the early morning, but instead I slept in. Once I got up, it was straight into loading the car, hitting the graduation ceremony, enjoying a celebratory lunch, and getting back on the road.
We didn’t get in until about midnight, and I was totally exhausted from doing nothing all day—but it was a great day for the family, so no real complaints here.
Travel Pause - Day 4
Wednesday - 12 June 2024
Workout: Pull, 1020-1120 (60 minutes)
Warm-up
Begin: 1029; End: 1114; Duration: 45 minutes
a) WG lat pulldown - 90x12, 100x10, 110x8, 120x6, 90xf (15)
b) BB row - 115x(10+10, 10+10, 10+10)
c1) Cable face pull - 15x(12, 12, 12, 12)
c2) Cable lat pullthrough - 35x(10, 10, 10, 10)
d) DB curl - 20x(7L + 7R + 7L/R)
e) DB hammer curl - 20x(7L + 7R + 7L/R)
f) Pull-up - BW - 5, 4+1, 3+1+1; assisted - 5, 5
Mrs. SvenG is taking a bodybuilding clinic at her gym, so I decided to give her PPL split a try this week given the weird schedule. (In fact, there’s a good chance I’m going to drop SST when things return to normal next week and work through this with her for the remainder of the clinic.)
All I know about the coach who’s running the clinic is that she’s a competitive bodybuilder—no idea beyond that, though I’m trying to find out details. In any case, I’ve seen the workouts and they’re pretty awesome, so I’m excited to see how things play out.
I kept the rest between sets to about 60 seconds or so, and I was able to move through everything pretty quickly. My lats and upper back were definitely fried by the end, so much so that I had to do assisted BW pull-ups for the last few sets.
All in all a fun hour or so in the weight room—especially because I worked in with my wife and we’ve never done that before. It actually went way better than I would’ve expected!
@anna_5588 - As promised, I gave your question some additional thought, but honestly, I’ve got nothing better than:
In the end, I’m not sure there is a “better” answer to be had. This site is full of amazing, hard-working professionals, parents, students, and everything in between. Ask each of them the same question and you’ll get a unique answer every time… But I expect you’d also find that each answer would just be a variation on that theme: Don’t worry! You’ll figure it out.
I think you know I’m a big believer in seasons of life, so my unsolicited advice for you in your current “student season” really is: Don’t worry! When the time comes, you’ll figure it out.
For now, just try to enjoy student life as long as it lasts and take a moment every now and then to be grateful that you can workout and walk as much as you do. Then, trust yourself enough to believe that if doing so remains a priority in whatever season comes next for you, you’ll figure it out!
Travel Pause - Day 4
Wednesday - 12 June 2024
Workout: Conditioning, 1520-1540 (20 minutes)
5 rounds of:
Assault bike - 12 cals
Clean & press - 65 lbs - 12
That’s it for today.
Is a) to f) a circuit here?
No, just notation to distinguish movements. The “1”s and “2”s are supersets, though.
Much appreciated!
Travel Pause - Day 5
Thursday - 13 June 2024
Workout: Lower, 0425-0530 (65 minutes)
Warm-up
Begin: 0436; End: 0527; Duration: 51 minutes
a) Heel-elevated goblet squat - 24 kg - 20, 20, 20, 20
b1) DB RDL - 2x30 lbs - 10, 10, 10
b2) B-stance DB RDL - 2x30 lbs - 10L + 10R, 10L + 10R, 10L + 10R
c1) DB sumo deadlift - 2x50 lbs - 10, 10, 10, 10
c2) Bulgarian split squat - 2x30 lbs - 8L + 8R, 8L + 8R, 8L + 8R, 8L + 8R
d) Walking lunge - 2x20 lbs - 2xf (7L + 7R, 10L + 10R)
Fasted.
Will someone bring me the puke bucket, please?
Edit: Now that I’ve had a bit of separation from that work, I can say it was a heck of a leg day. Turns out the 20-rep sets of goblet squats were supposed to be 10 weighted + 10 unweighted, so I died needlessly. More work is never a bad thing, I guess? I’ll probably try my 32 kg KB for those next time, because 4x10 at 32 kg seems somehow possible (but I’ll probably regret that quickly enough).
Oh, and the lower-back pump throughout this work was ridiculous. Just absolutely ridiculous!
I tried to keep the rest periods to 60 seconds, but that fell off quickly and there was more time on my knees (and eventually sprawled out on my back) than I care to admit. I’ll try to trim that down next time.
So, yeah: It was a heck of a leg day!
I feel all of this (minus having my mojo back!)