always time for some push ups just before you go down to dinner each night 
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How did those split squats treat you during squats? I’m already sore from the handful of reverse lunges I did yesterday. I wouldn’t want today to be my squat focused day.
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@Frank_C - I still owe you a reply re: assistance volume, but w.r.t. split squats on squat day: That’d probably be unnecessary overkill, though I forget that sometimes and double-up with single-leg movements on squat day. I’m probably better of focusing on core there—it’s remembering to write it up that way that’s the problem!
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5s PRO, 5x5 FSL - 2025.c0w3d6
Friday - 20 June 2025
Workout: Conditioning + calves, 1515-1610 (55 minutes)
Donkey calf raise - 90 lbs - 3 minutes
EMOM, 10 minutes:
a) Press - 95 lbs - 6
b) Towel hop (odd)/air squat (even) - time remaining
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) 1-pump burpee - 10
c) Pull-up - BW - 6
Assault bike - 10 minutes
Nice and hot today, just not so humid as it has been. This was still tough, but it was nice not to feel like I’m swimming through the air and deep-breathing water all the time.
Really liked that little EMOM, too: Decent pressing volume in a relatively short period of time—it was hard, but not impossible.
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You just had to go and point that out, didn’t you?
Challenge accepted.
Or is it: Challenge accepted???
Guess we’ll find out…
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I might try this tomorrow.
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5s PRO, 5x5 FSL - 2025.c0w3d7
Saturday - 21 June 2025
Workout: Easy conditioning, 0810-0845 (35 minutes)
2 rounds of:
a) 1-pump burpee - 10
b) Pull-up - 5
c) Bear complex - 75 lbs - 5
Assault bike - 20 minutes
So ends Week 3 and Cycle 0. Off to Copenhagen soon—I’ll be returning late Thursday night—so we’ll see what happens between now and then!
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Safe travels!
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Copenhagen - Day 1
Sunday - 22 June 2025
Push-up - 30, 20
For @simo74. Let’s see what I can put together tomorrow!
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I am betting you can get to 60+ in one set before the end.
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Copenhagen - Day 2
Monday - 23 June 2025
Push-up - 40, 30
First 40 went well, but the second set of 30 was far harder than the set of 20 yesterday.
The first day of the conference is behind me—and like last year, our ducks are in a row and it’s going to be a kick-ass event!
And here’s a shot of me from the conference opening:
Maybe I’m not as buff as I was last year—certainly I’m softer around the middle this time around—but I’m still not unswole, either, so I’ll take it!
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You definitely look like you lift!
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Gotta love a conference where collar’s aren’t mandatory for presenters.
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Copenhagen - Day 3
Tuesday - 24 June 2025
Push-up - 50, 40
Crushed both sets today. To be fair, I probably had more rest between them as my attention was elsewhere for a minute, but even so…
Tomorrow is the last day of the conference, and then I begin the journey home on Thursday afternoon!
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Should be 60 tomorrow then
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D@mn you, @simo74!
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Copenhagen - Day 4
Wednesday - 25 June 2025
Push-up - 60, 50
Good long rest between sets because I was again doing other things. The first set was harder than the second, and not just because there were 10 more reps.
Conference is wrapped, as is my tenure as General Chair. Looking forward to a break from the work outside of work.
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5x5/3/1, 5x5 FSL - 2025.c1w1d1
Sunday - 29 June 2025
Workout: Squat + bench, 1240-1345 (65 minutes)
Jumps/throws
Begin: 1252; End: 1332; Duration: 40 minutes
Squat - 185x5, 210x5, 240x5, 240x5, 240x5, 240x5, 240x5
Bench - 155x5, 155x5, 155x5, 155x5, 155x5
Seated DB press - 2x45 lbs - 10, 10, 10
CS DB row - 2x45 lbs - 10, 10, 10
KB swing - 32 kg - 10, 10, 10
Rope pushdown - 15 lbs - 15
Pull-up - BW - 5+5+5
HLR - 10+5
Assault bike - 5 minutes
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 23 minutes, supplemental in 17 minutes, assistance superset throughout.
That was a rude awakening!
Made it back home very early on Friday morning: Aside from showing up at CPH way too early—I could’ve slept like two more hours and still had plenty of time—the flight back to the States was no problem. But there was weather in the way of the final leg, and we were delayed twice—the second time on the tarmac, which is the worst. Luckily they got us in the air about 5-10 minutes before we would’ve had to return to the gate for fuel, and I made it home about 3 hours later than anticipated.
Gave myself Friday to adjust (though I don’t think I ever got over the jetlag in Denmark), and ended up taking yesterday off, too—I knew I was going to hit the ground running today, and silly though it was, I was happy to have conquered the mental challenge of getting those push-ups in after the long days at the conference, so I wasn’t going to sweat it, one way or the other.
Anyway, knocked this one out after church this morning. I may be regretting this template selection, but we’ll see: JW is clear that you run this for 2 leaders, follow it with some kind of anchor, and then move on—so that’s my plan for the next 10 weeks or so!
It’s good to be home.
Edit: I forgot to mention that I’m keeping my TMs from Cycle 0, which are themselves a little lower than what I determined I could handle during the 7WP TM Test week that came before that; they are:
Squat - 280 lbs
Press - 130 lbs
Dead - 315 lbs
Bench - 235 lbs
I also dropped the warm-up sets of the main work that I’m in the habit of doing, which is an attempt to save time given that I’m adding 4 more sets at the heaviest weight in each workout. That may or may not play out well over the next several weeks—particularly as the working sets get heavier—so we’ll just have to see how things go and adjust accordingly.
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Welcome back!
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