Reload
Wednesday - 03 September 2025
Workout: Yet more stuff, 1700-1745 (45 minutes)
Squat - 225 lbs - 10, 10, 10, 10, 10
Bench - 185 lbs - 10, 10, 10, 10, 10
HLR - 5, 5, 5, 5, 5
I know I’ve said the pump has been painful before, but it was absolutely next-level before, during, and after sets 4 and 5 of bench press today.
Ouch. Lots of work in a short time. Good work
I know I’m not a man, but as a woman, I think my life would have been infinitely easier had my mom talked to me about those sort of things. She didn’t talk to me about ANYTHING. I think she was uncomfortable with the subject so she just ignored it. It just left me to figure everything out on my own. I think it’s admirable to try to do better by your son in that way. Life is confusing enough without trying to navigate complex feelings without a compass. Even if it makes you both super uncomfortable. Lol.
A woman’s perspective is always welcome! I’m glad to say my wife and daughter seem to be handling things pretty well; she’s 15, so she’s further into things than my son, but the most important thing in my mind: The conversations are happening!
Reload
Thursday - 04 September 2025
Workout: Yuck, 1850-1925 (35 minutes)
3 rounds of:
a) Run - 600 meters
b) Box jump - 24-inch - 12
c) Chin-up - BW - 6
I miss the Assault bike.
(Yeah, I said it.)
please see someone about your issues
I second this.
I didn’t read the full comment on Alex’s log, but I’d like to add my input in as “the child”
I agree with @theBeth
It is very awkward to discuss “taboo” topics, but I really wish my parents were more open. It’s not because I was subject to “bad influences” or became overly ashamed, but because now I don’t feel like I CAN discuss things when them even though their input would probably be valid. My mum is getting worried because I have 0 interest in men (or women) but I don’t feel comfortable telling her it’s because I don’t want to be touched at all. My brother also doesn’t feel comfortable going to them for relationship advice even though he has a personality similar to my dad and is dating a woman who has a personality somewhat similar to that of my mum
I feel like the “don’t ask, don’t tell” policy my parents took is just almost as bad as the overly moralistic approach certain religious sects take in terms of creating barriers between parents and kids/incentivising the kids to search for outside sources.
In the case of my parents, they let me see stuff that was definitely inappropriate (e.g., recommending that I watch Black Swan as a 3rd grader, recommending that I watch wolf of wall street as a 5th grader)
I appreciate this perspective, too—thanks for chiming in!
Reload
Friday - 05 September 2025
Workout: Lifting some weights, 1525-1610 (45 minutes)
Deadlift - 275 lbs - 10, 10, 10, 10, 10
Press - 85 lbs - 10, 10, 10, 10, 10
Ab wheel - ramp (14) - 5, 5, 5, 5, 5
Struggled with my grip for the last 15 reps of deadlifts. Finished all 5 sets in 15 minutes, sat staring at the mirror just long enough to question my life choices, then knocked out the press sets in 10 minutes.
Reload
Saturday - 06 September 2025
Workout: Lifting some more weights, 1340-1440 (60 minutes)
BB curl - empty - 20, 20, 20, 20, 20
Haney shrug - empty BB - 10, 10, 10, 10, 10
Skull crusher - 2x15 lbs - 20, 20, 20, 20, 20
Lat pulldown - 90 lbs - 10, 10, 10, 10, 10
KB swing - 32 kg - 20, 20, 20, 20, 20
Tried those Haney shrugs today (@Friedrich): I can’t believe I’ve never done these before—my yoke is absolutely lit up!
Maybe it’s just the new stimulus or something, but they were hitting just right. Awesome!
I am glad to read you like the Haney shrugs. This morning I widened my hands farther on the bar. My shoulders and trapezius felt the exercise. But after widening my hands I worked my trapezius much better.
I had to mess around with hand placement in the first few sets, and I ended up a little wider than my typical deadlift grip. (I know that probably doesn’t mean much to you, but I guess the point is my hand placement is relatively “wide” here.)
5x5/3/1 Anchor - 2025.c3w1d1
Sunday - 07 September 2025
Workout: Squat + bench, 1055-1215 (80 minutes)
Jumps/throws
Begin: 1107; End: 1204; Duration: 57 minutes
Squat - 210x5, 240x5, 270x3, 270x3, 270x3, 270x3, 270x3
Bench - 210x5, 210x5, 210x5, 210x5, 210x5
Shoulder DB press - 2x40 lbs - 10, 10, 10, 10
One-arm DB row - L/R - 50 lbs - 10, 10, 10, 10
Cable crunch - 60 lbs - 10, 10, 10
Dip - 45 lbs - 10, 10
V-grip lat pulldown - 90 lbs - 10, 10
Back extension - 25 lbs - 10, 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 22+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 22 minutes, supplemental in 21 minutes, assistance superset throughout.
Play time’s over—let’s get after it!
TMs for this cycle:
Squat - 300 lbs
Press - 140 lbs
Dead - 335 lbs
Bench - 245 lbs
That’s +10 lbs over Cycle 2 for squat and deadlift, and +5 for bench and press.
Edit: As it happens, this:
was supposed to be 5x5 at only 175 lbs—oops! It was no trouble, which is great, but I think I must’ve written in my squat FSL weight by accident.
5x5/3/1 Anchor - 2025.c3w1d2
Monday - 08 September 2025
Workout: Press + deadlift, 0825-0940 (75 minutes)
Jumps/throws
Begin: 0840; End: 0930; Duration: 50 minutes
Press - 100x5, 115x5, 130x3, 130x3, 130x3, 130x3, 130x3
Deadlift - 235x5, 235x5, 235x5, 235x5, 235x5
Decline DB press - 2x72.5 lbs - 10, 10, 10, 10
V-grip cable row - 110 lbs - 10, 10, 10, 10
HLR - 10, 10, 10
Rope pushdown - 25 lbs - 10, 10
Upright row - 65 lbs - 10, 10
Ab mat crunch - 10 lbs - 10, 9+1; 0 lbs - 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 22+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 20 minutes, supplemental in 20 minutes, assistance superset throughout.
Feeling like I was hit by a Mack truck coming into this today. Feeling better on the other side of it now, but that’s mostly just because it’s done. (Haha!)
Last week I got very discouraged that my sets of 6 on deadlift were feeling a lot harder than usual, turns out I had 20 more lbs on the bar than prescribed
Discouragement sucks, but the surprise afterwards somehow makes it better.
5x5/3/1 Anchor - 2025.c3w1d3
Tuesday - 09 September 2025
Workout: Conditioning + calves, 1810-1910 (60 minutes)
Seated calf raise - 120 lbs - 3 minutes
EMOM, 10 minutes:
odd) BB curl - empty - 10; towel hop - time remaining
even) Push-up - 10; towel hop - time remaining
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 50 yards
b) Clean & press - 115 lbs - 3
c) Box jump - 24-inch - 7
2 rounds of:
a) Run - 600 meters
b) Die-a-not-so-slow death - AMRAP
Time: 11:57
My goal for the 2x600m runs was 10:00… Looks like I’ve got a metric $h*t-ton of work to do.
I was running 600m repeats every week this summer and it is by far the worst distance I’ve ever run. Short enough to run hard, too long to all out sprint, just absolutely brutal. Nice work!
5x5/3/1 Anchor - 2025.c3w1d4
Wednesday - 10 September 2025
Workout: Bench + squat, 1045-1205 (80 minutes)
Jumps/throws
Begin: 1059; End: 1151; Duration: 52 minutes
Bench - 175x5, 200x5, 225x3, 225x3, 225x3, 225x3, 225x3
Squat - 210x5, 210x5, 210x5, 210x5, 210x5
Lateral raise - 2x20 lbs - 10, 10, 10, 10
BB row - 165 lbs - 10, 10, 10, 10
Ab wheel - ramp (14) - 10, 10, 10
Skull crusher - 2x25 lbs - 10, 10
Face pull - 60 lbs - 10, 10
BSS - L/R - 2x35 lbs - 10, 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 22+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 20 minutes, supplemental in (less than) 25 minutes, assistance superset throughout.
Forgot to check the timer after I finished up the squat supplemental, but it had been 25 minutes by the time I remembered—if I were to guess, it was probably something close to 22 minutes with setup and whatnot.
Happy with how everything moved—nice and easy, overall, and at least my body doesn’t feel like such crap (despite poor sleep for several days now).