happy birthday
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Happy birthday!
1 Like
@raven78, @alex_uk, @Friedrich, @simo74, @anna_5588, @dagill2, @aholding88, @shaneinga, @throwawayfitness, @Bagsy - Thank you, one and all, for the birthday wishes!
You know it’s going to be a good day when you’re greeted by wife and kids with this:
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5x5/3/1, 5x5 FSL - 2025.c1w2d3
Tuesday - 08 July 2025
Workout: Conditioning + calves, 1510-1605 (55 minutes)
Donkey calf raise - 90 lbs - 3 minutes
EMOM, 10 minutes:
a) OH triceps ext - 2x30 lbs - 6
b) Towel hop - time remaining
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) 1-pump burpee - 8
c) Box jump - 24-inch - 6
Assault bike - 10 minutes
I don’t know what it is about Tuesdays, but I had to wait for the driveway to dry out again: I came up from my office to knock this out earlier in the morning, but of course, it was raining.
Anyway, I got it in eventually, and now I’m off to the kids’ swim meet—and then I’ll finally get to enjoy one of those donuts!
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5x5/3/1, 5x5 FSL - 2025.c1w2d4
Wednesday - 09 July 2025
Workout: Bench + squat, 1040-1145 (65 minutes)
Jumps/throws
Begin: 1055; End: 1134; Duration: 39 minutes
Bench - 165x5, 190x5, 215x5, 215x5, 215x5, 215x5, 215x5
Squat - 200x5, 200x5, 200x5, 200x5, 200x5
One-arm lat pulldown - L/R - 20 lbs - 10, 10, 10
Lateral lunge - L/R - 2x25 lbs - 10, 10, 10
Dip - 45 lbs - 10, 10, 10
Chin-up - BW - 10+5
Russian twist - 25 lbs - 15
CT’s modified French press - 95 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 19 minutes, supplemental in 20 minutes, assistance superset throughout.
Not sure why I wrote so much triceps work in today—got through the first set of dips and was pretty worried, but I managed it all just fine!
That said, the modified French press reps were awkward: I think they were too heavy, so I was probably rushing them. Better to lighted the load and really concentrate of the eccentric. Still got a decent pump, though, and my triceps are definitely fried!
Week 3 is already looming large, but I’ve gotta get through deadlifts first. For now, though, let’s eat!
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Happy belated birthday!!
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@george220 - Thank you! It was a nice, low-key day, which is just what the doctor ordered.
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5x5/3/1, 5x5 FSL - 2025.c1w2d5
Thursday - 10 July 2025
Workout: Dead + press, 0850-0950 (60 minutes)
Jumps/throws
Begin: 0901; End: 0939; Duration: 38 minutes
Deadlift - 225x5, 255x5, 285x5, 285x5, 285x5, 285x5, 285x5
Press - 95x5, 95x5, 95x5, 95x5, 95x5
CS DB row - 2x50 lbs - 10, 10, 10
Cable crunch - 50 lbs - 10, 10, 10
One-arm DB press - L/R - 50 lbs - 10, 10, 10
BB row - 145 lbs - 15
Serratus crunch - 25 lbs - 15
Lateral raise - 2x17.5 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 21 minutes, supplemental in 17 minutes, assistance superset throughout.
I had to dig deep for that one, but I found what I was looking for.
Luckily my memory for pain is pretty short—I think we all share that trait, otherwise we wouldn’t keep coming back, day after day, week after week—so I honestly can’t tell you whether squats or deads were tougher. All I know for sure is that I’m glad this week’s lifts are behind me!
Edit: It’s worth mentioning that my triceps are sore today! In fact, I could feel that setting in last night—good stuff.
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Happy belated birthday
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@ChickenLittle - Thank you!
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5x5/3/1, 5x5 FSL - 2025.c1w2d6
Friday - 11 July 2025
Workout: Conditioning + calves, 1705-1805 (60 minutes)
Donkey calf raise - 90 lbs - 3 minutes
EMOM, 10 minutes:
a) BB curl - 60 lbs - 6
b) Towel hop - time remaining
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) T-bar row - 115 lbs - 5
c) Standing DB press - 2x45 lbs - 5
2 rounds of:
a) T-bar row - 115 lbs - 6
b) Standing DB press - 2x45 lbs - 6
Assault bike - 10 minutes
Late start, but got it in—still fasted, too.
It’s just been that kind of day…
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5x5/3/1, 5x5 FSL - 2025.c1w2d7
Saturday - 12 July 2025
Workout: Easy conditioning, 1055-1130 (35 minutes)
2 rounds of:
a) 1-pump burpee - 10
b) Pull-up - 5
c) Bear complex - 75 lbs - 5
Assault bike - 20 minutes
This again:
I was really only working hard for the last 3-4 minutes, and even then really only the last 60 seconds to clear the goal…
Yeah, the goal that really isn’t a goal—sometimes I kinda hate that I turn everything into a competition with myself.
14 Likes
5x5/3/1, 5x5 FSL - 2025.c1w3d1
Sunday - 13 July 2025
Workout: Squat + bench, 1125-1240 (75 minutes)
Jumps/throws
Begin: 1136; End: 1224; Duration: 48 minutes
Squat - 210x5, 240x5, 270x5, 270x5, 270x5, 270x5, 270x5
Bench - 180x5, 180x5, 180x5, 180x5, 180x5
Ab wheel - ramp 14 - 10, 10, 10
Seated DB press - 2x50 lbs - 10, 10, 10
BB row - 155 lbs - 10, 10, 10
Deficit reverse lunge - L/R - 2x30 lbs - 15
Dip - 45 lbs - 15
Shrug - 2x65 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 24 minutes, supplemental in 24 minutes, assistance superset throughout.
Crushed it!
Started dragging on the assistance during the last few supplemental bench sets, but I was doing good, hard work throughout.
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Happy 5-Days After Your Birthday! (because I’m slow like that, lol) I hope you had an awesome day and enjoyed the heck out of those donuts!
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Funnily enough, my mother-in-law came for dinner this evening, and she had a gift for me, so here we are: 5 days later and still celebrating!
Thanks for joining the fun, @QuadQueen!
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5x5/3/1, 5x5 FSL - 2025.c1w3d2
Monday - 14 July 2025
Workout: Press + dead, 0925-1030 (65 minutes)
Jumps/throws
Begin: 0935; End: 1018; Duration: 43 minutes
Press - 100x5, 115x5, 125x5, 125x5, 125x5, 125x5, 125x5
Deadlift - 240x5, 240x5, 240x5, 240x5, 240x5
HLR - 10, 10, 10
Lateral raise - 2x17.5 lbs - 10, 10, 10
Supinated lat pulldown - 120 lbs - 10, 10, 10
Bulgarian split squat - L/R - 2x30 lbs - 15
Rear delt flye - 2x17.5 lbs - 15
V-grip cable row - 110 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 20 minutes, supplemental in 23 minutes, assistance superset throughout.
Pretty much the same story as yesterday: Crushed the top sets, started dragging on the assistance between the last few sets of deadlift. Pressing went really well, though, and the deads were smooth and silky.
14 Likes
5x5/3/1, 5x5 FSL - 2025.c1w3d3
Tuesday - 15 July 2025
Workout: Conditioning + calves, 1515-1610 (55 minutes)
Donkey calf raise - 90 lbs - 3 minutes
EMOM, 10 minutes:
a) Push-up - 15
b) Towel hop - time remaining
3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Good morning - 135 lbs - 6
c) Box jump - 24-inch - 6
Assault bike - 10 minutes
Short on time, but: That SUCKED.
(It’s also really, really hot out, and I did the sled in full sun.)
Oh, and that EMOM was actually quite brutal—I may be regretting that during my bench top sets tomorrow.
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I’m disgusted by the amount of work you do.
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@Cyrrex - You and me both, mate! You and me both.
Seriously, though, I’m taking that as a compliment.
In reality, you point out a significant and real character flaw: I have a hard time distinguishing between “training” and “testing.” For better or worse, I always seem to:
There’s a good chance I’d actually find the kind of consistency I had in my early days of 5/3/1 if I learned to avoid this pitfall.
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5x5/3/1, 5x5 FSL - 2025.c1w3d4
Wednesday - 16 July 2025
Workout: Bench + squat, 1050-1150 (60 minutes)
Jumps/throws
Begin: 1059; End: 1141; Duration: 42 minutes
Bench - 180x5, 200x5, 225x5, 225x5, 225x5, 225x5, 225x5
Squat - 210x5, 210x5, 210x5, 210x5, 210x5
Deficit RDL - 185 lbs - 10, 10, 10
Upright row - 60 lbs - 10, 10, 10
Decline DB press - 2x70 lbs - 10, 10, 10
KB swing - 32 kg - 15
Face pull - 55 lbs - 15
Rope pushdown - 15 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 20 minutes, supplemental in 22 minutes, assistance superset throughout.
Fasted—fueled by caffeine and aggression.
Solid morning, despite the past 24-36 hours. It’s all good, though—just work-related crap.
And besides: We soldier on.
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