TM Test - d6
Friday - 30 May 2025
Workout: Easy conditioning, 2015-2050 (35 minutes)
2 rounds of:
a) 1-pump burpee - 10
b) Pull-up - 5
c) Bear complex - 75 lbs - 5
Assault bike - 20 minutes
Neither my schedule nor the weather allowed for hard conditioning outside today, so I opted for some easy conditioning once the evening’s activities were over.
TM Test - d7
Saturday - 31 May 2025
Workout: Conditioning + calves, 1115-1210 (55 minutes)
5 rounds of:
a) Pull-up (strict, various grips) - 5
b) Push-up - 10
c) Air squat - 15
Seated calf raise - 120 lbs - 3 minutes
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Devil’s press - 2x35 lbs - 6
c) Wendler row - 115 lbs - 8
Assault bike - 10 minutes
Things dried out enough to push, so that’s what I did. And I mean push, too—that was truly hard conditioning!
5s PRO, 5x5 FSL - 2025.c0w1d1
Sunday - 01 June 2025
Workout: Press, 1205-1310 (65 minutes)
Jumps/throws
Begin: 1214; End: 1259; Duration: 45 minutes
Press - 50x5, 60x5, 75x5 | 85x5, 100x5, 115x5 | 85x5, 85x5, 85x5, 85x5, 85x5
Decline DB press - 2x60 lbs - 10, 10, 10, 10, 10
CS DB row - 2x45 lbs - 10, 10, 10, 10, 10
Bulgarian split squat - L/R - 2x25 lbs - 10, 10, 10, 10, 10
Dip - BW - 15
Pull-up - BW - 5+5+5
Tuck-up - 15
Assault bike - 5 minutes
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Warm-up sets in 8 minutes, main work in 8 minutes, supplemental work in 13 minutes, assistance superset throughout.
I have 3 weeks until I head to Copenhagen to chair that conference I did in Denver last year, so that’s just enough time for one cycle of 5/3/1 something-or-other. I decided on 5s PRO, 5x5 FSL because… Why not?
Anyway, I’ll hit this up over the next 3 weeks and then figure out what I’m doing long-term after my return.
For today, I hit a wall as I started the pull-ups, but I was moving at a decent pace throughout and everything felt solid—even the pull-ups!
Is that close to you @Cyrrex ??
5s PRO, 5x5 FSL - 2025.c0w1d2
Monday - 02 June 2025
Workout: Deadlift, 0920-1030 (70 minutes)
Jumps/throws
Begin: 0937; End: 1022; Duration: 45 minutes
Deadlift - 115x5, 145x5, 175x5 | 205x5, 240x5, 270x5 | 205x5, 205x5, 205x5, 205x5, 205x5
Seated DB press - 2x45 lbs - 10, 10, 10, 10, 10
One-arm DB row - L/R - 45 lbs - 10, 10, 10, 10, 10
Ab wheel - knees - 10, 10, 10, 10, 10
Skull crusher - 2x20 lbs - 15
EZ curl - 40 lbs - 15
KB swing - 32 kg - 15
Assault bike - 5 minutes
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Warm-up sets in 8 minutes, main work in 12 minutes, supplemental work in 14 minutes, assistance superset throughout.
Not much to say here, except that everything moved well and I felt like my energy held up better today.
5s PRO, 5x5 FSL - 2025.c0w1d3
Tuesday - 03 June 2025
Workout: Conditioning + calves, 1320-1415 (55 minutes)
5 rounds of:
a) Pull-up (strict, various grips) - 5
b) Push-up - 10
c) Air squat - 15
Seated calf raise - 120 lbs - 3 minutes
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Alternating DB snatch - 50 lbs - 12
c) DB shrug - 2x65 lbs - 12
Assault bike - 10 minutes
Hot weather showed up—at least for today—and that made this extra miserable! Glad I knocked it out, though, 'cause we haven’t hit the high for the day just yet, and now my afternoon and evening are unencumbered.
5s PRO, 5x5 FSL - 2025.c0w1d4
Wednesday - 04 June 2025
Workout: Bench, 1020-1120 (60 minutes)
Jumps/throws
Begin: 1029; End: 1108; Duration: 39 minutes
Bench - 90x5, 115x5, 135x5 | 160x5, 185x5, 210x5 | 160x5, 160x5, 160x5, 160x5, 160x5
Lateral raise - 2x17.5 lbs - 10, 10, 10, 10, 10
V-grip cable row - 100 lbs - 10, 10, 10, 10, 10
Back extension - 10 lbs - 10, 10, 10, 10, 10
Dip - BW - 15
Face pull - 50 lbs - 15
HLR - 10+5
Assault bike - 5 minutes
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Warm-up sets in 6 minutes, main work in 8 minutes, supplemental work in 11 minutes, assistance superset throughout.
Another good day!
5s PRO, 5x5 FSL - 2025.c0w1d5
Thursday - 05 June 2025
Workout: Squat, 0835-0950 (75 minutes)
Jumps/throws
Begin: 0846; End: 0938; Duration: 52 minutes
Squat - 95x5, 125x5, 150x5 | 180x5, 205x5, 230x5 | 180x5, 180x5, 180x5, 180x5, 180x5
Arnold press - 2x30 lbs - 10, 10, 10, 10, 10
BB row - 115 lbs - 10, 10, 10, 10, 10
Alternating lateral lunge - 2x20 lbs - 10, 10, 10, 10, 10 (per leg)
OH triceps extension - 2x25 lbs - 15
Alternating hammer curl - 2x25 lbs - 15 (per arm)
KB swing - 32 kb - 15
Assault bike - 5 minutes
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Warm-up sets in 8 minutes, main work in 11 minutes, supplemental work in 17 minutes, assistance superset throughout.
50 lateral lunge reps per leg on squat day is a bad idea, even during 5s week. I think… I mean, I finished, but was the juice worth the squeeze?
Everything was solid, though, so I’m happy about that (even if my legs are absolutely jelly right now).
I’m always amazed at how quickly you manage to move through your sets.
@anna_5588 - It’s funny that you say that, but I felt like I was moving slowly! Guess it just goes to show how some things are a matter of perspective.
In any case, thanks for popping in!
5s PRO, 5x5 FSL - 2025.c0w1d6
Friday - 06 June 2025
Workout: Conditioning + calves, 1420-1510 (50 minutes)
5 rounds of:
a) Pull-up (strict, various grips) - 5
b) Push-up - 10
c) Air squat - 15
Seated calf raise - 120 lbs - 3 minutes
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Wall ball - 20 lbs - 8
c) Box jump - 24-inch - 8
Assault bike - 10 minutes
Legs are tired—not quite DOMS, but close!
Happy I got this in, because it started raining as I was starting the last round of sled push. Wasn’t wet enough to make a difference, I think, but by the time I was done with the box jumps in that round, everything was drenched!
5s PRO, 5x5 FSL - 2025.c0w1d7
Saturday - 07 June 2025
Workout: Easy conditioning, 1150-1225 (35 minutes)
2 rounds of:
a) 1-pump burpee - 10
b) Pull-up - 5
c) Bear complex - 75 lbs - 5
Assault bike - 20 minutes
That’s Week 1 in the books—on to Week 2!
5s PRO, 5x5 FSL - 2025.c0w2d1
Sunday - 08 June 2025
Workout: Press, 1210-1320 (70 minutes)
Jumps/throws
Begin: 1219; End: 1308; Duration: 49 minutes
Press - 55x5, 65x5, 80x5 | 95x5, 105x5, 120x5 | 95x5, 95x5, 95x5, 95x5, 95x5
One-arm lat pull - L/R - 20 lbs - 10, 10, 10, 10, 10
Deficit reverse lunge - L/R - 2x25 lbs - 10, 10, 10, 10, 10
Decline DB press - 2x65 lbs - 10, 10, 10, 10, 10
BB curl - 65 lbs - 15
Ab mat sit-up - 10 lbs - 15
Dip - 10 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Warm-up sets in 8 minutes, main work in 8 minutes, supplemental work in 15 minutes, assistance superset throughout.
Driveway was wet, so the jumps were tentative. Picked-up the lat pull movement from @KonsuTheTraveller, really liked those. I also appreciate the luxury of time on Sundays—still moved at a good pace, but didn’t feel like the clock was hanging over my head.
Jeff Nippard has some awesome gems when it comes to accessories, super simple changes to positioning really elevate certain movements. I’m glad you liked his variation
An off topic thought on the Crossbody Lat Movement- I almost feel like it’d be an awesome arm-wrestling accessory with a few tweaks
Having now done a few sets, I can see how that might work!
5s PRO, 5x5 FSL - 2025.c0w2d2
Monday - 09 June 2025
Workout: Deadlift, 0840-0955 (75 minutes)
Jumps/throws
Begin: 0852; End: 0943; Duration: 51 minutes
Deadlift - 130x5, 160x5, 190x5 | 225x5, 255x5, 285x5 | 225x5, 225x5, 225x5, 225x5, 225x5
Supinated lat pulldown - 110 lbs - 10, 10, 10, 10, 10
Ab wheel - ramp (14) - 10, 10, 10; knees - 10, 10
Seated DB press - 2x45 lbs - 10, 10, 10, 10, 10
Face pull - 55 lbs - 15
KB swing - 32 kg - 15
Rope pushdown - 15 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Warm-up sets in 9 minutes, main work in 11 minutes, supplemental work in 19 minutes, assistance superset throughout.
JW asks for an hour of focused effort in the weight room, and there’s no doubt: That’s what I gave today!
(I like to think that’s what I do all the time, but some days you can feel it more than others, ya know?)
Really happy with the deadlifts today. They felt so much better than the lighter weights last week. Transitioned back to my knees for the last few sets of the ab wheel—the point is to rebuild, not try to impress myself with a few extra sets and end up hurt.
In any case, it was a solid morning, start to finish.
5s PRO, 5x5 FSL - 2025.c0w2d3
Tuesday - 10 June 2025
Workout: Conditioning + calves, 0855-0955 (60 minutes)
Donkey calf raise - 90 lbs - 3 minutes
AMRAP, 10 minutes:
1/2/3/4/5 ladders
a) Thruster - 90 lbs
b) Chin-up - BW
Rounds: 2 + 6 reps
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) BB curl - empty - 10
c) OH triceps extension - 2x25 lbs - 10
Assault bike - 10 minutes
My head just wasn’t in it today—performance was poor, and my desire to push was even worse.
Edit: Upon reflection, it was really just the first half of this workout that was the problem—to be fair, I think the sled and bike work went well (definitely much better than the earlier stuff, in any case).
5s PRO, 5x5 FSL - 2025.c0w2d4
Wednesday - 11 June 2025
Workout: Bench, 0835-0945 (70 minutes)
Jumps/throws
Begin: 0850; End: 0934; Duration: 44 minutes
Bench - 100x5, 125x5, 150x5 | 175x5, 200x5, 225x5 | 175x5, 175x5, 175x5, 175x5, 175x5
T-bar row - 100 lbs - 10, 10, 10, 10, 10
Bulgarian split squat - L/R - 2x25 lbs - 10, 10, 10, 10, 10
Upright row - 60 lbs - 10, 10, 10, 10, 10
Pull-up - BW - 6+5+4
HLR Back extension - 10 lbs - 15
Rear delt flye - 2x17.5 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Warm-up sets in 7 minutes, main work in 8 minutes, supplemental work in 11 minutes, assistance superset throughout.
Super-solid day. (Super-solid pump, too!) Tried doing HLRs, but my lower abs were so sore from the ab wheel the other day, I couldn’t even do one proper rep, so I decided to switch those out—I’ll revisit them tomorrow to see if I can work it out. Took the weight up a little on the rear delt flyes, and they ended up being a bit cheat-y by the end, but I’ll grow into the new weight eventually.
Onward and upward!
Lot of work and volume in that session mate, looks like you are getting your mojo back
@simo74 - Thanks, mate!