Thanks, my man!
Mostly I feel fat and slow, and I really (really) hate running—even when I was younger and generally more athletic, anything over about 200m was “long distance” for me—but I definitely appreciate the encouragement!
4 Likes
5x5/3/1 Anchor - 2025.c3w1d5
Thursday - 11 September 2025
Workout: Deadlift + press, 0825-0955 (90 minutes)
Jumps/throws
Begin: 0838; End: 0940; Duration: 62 minutes
Deadlift - 235x5, 270x5, 305x3, 305x3, 305x3, 305x3, 305x3
Press - 100x5, 100x5, 100x5, 100x5, 100x5
OA DB press - L/R - 50 lbs - 10, 10, 10, 10
CS DB row - 2x50 lbs - 10, 10, 10, 10
Russian twist - 25 lbs - 10, 10, 10
Dip - 45 lbs - 10, 10
Reverse grip DB curl - 2x20 lbs - 10, 10
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 23+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 26 minutes, supplemental in 20 minutes, assistance superset throughout.
Well that was a butt-kicker! Definitely felt like 3s week.
Pretty happy with everything, press moved particularly well, especially because the deadlifts left me feeling pretty drained.
15 Likes
Awesome progress man!! I absolutely loved squatting and deadlifting!! I really miss working my legs
2 Likes
@george220 - Thank you! At the end of the day, progress is everything.
1 Like
5x5/3/1 Anchor - 2025.c3w1d6
Friday - 12 September 2025
Workout: Conditioning + calves, 1050-1150 (60 minutes)
Seated calf raise - 120 lbs - 3 minutes
EMOM, 10 minutes:
odd) DB snatch - L/R - 50 lbs - 3; towel hop - time remaining
even) Haney shrug - empty BB - 10; towel hop - time remaining
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 50 yards
b) 1-pump burpee - 5
c) Wall ball - 20 lbs - 7
2 rounds of:
a) Run - 600 meters
b) Die-a-not-so-slow death - AMRAP
Time: 10:47
Run went much better today: I finished the first lap in under 5 minutes and kept the rest between rounds to just less than 1 minute. I also did what I think is the harder uphill side first, and it’s not almost 7:00 in the evening… That is to say, it was a much better time overall, but the setup was in my favor.
11 Likes
5x5/3/1 Anchor - 2025.c3w1d7
Saturday - 13 September 2025
Workout: Conditioning, 1520-1605 (45 minutes)
2 rounds of:
a) Devil’s press - 2x35 lbs - 8
b) Pull-up - 6
c) Sissy squat - 6
Why Not Both? - AMRAP, 20 minutes
odd) Sled push - 90 lbs - 50 yards
even) Farmer’s walk - 2x77 lbs - 50 yards
Rounds: 14
That one’s a butt-kicker, too.
Could’ve started a 15th round—there were just over 40 seconds left when I finished up 14—but I was sucking wind so bad I just kinda gave up.
Meh.
13 Likes
5x5/3/1 Anchor - 2025.c3w2d1
Sunday - 14 September 2025
Workout: Squat + bench, 0950-1110 (80 minutes)
Jumps/throws
Begin: 1000; End: 1055; Duration: 55 minutes
Squat - 195x5, 225x5, 255x5, 255x5, 255x5, 255x5, 255x5
Bench - 160x5, 160x5, 160x5, 160x5, 160x5
T-bar row - 115 lbs - 10, 10, 10, 10
Ab mat crunch - 10 lbs - 10, 10, 10
Decline DB press - 2x72.5 lbs - 10, 10, 10, 10
Wendler row - 90 lbs - 10, 10
BSS - L/R - 2x35 lbs - 10, 10, 10
Skull crusher - 2x25 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 23+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 24 minutes, supplemental in 20 minutes, assistance superset throughout.
Legs were fatigued from the sled yesterday (I think), but that went really well, considering.
16 Likes
5x5/3/1 Anchor - 2025.c3w2d2
Monday - 15 September 2025
Workout: Press + deadlift, 0855-1005 (70 minutes)
Jumps/throws
Begin: 0902; End: 0956; Duration: 54 minutes
Press - 95x5, 105x5, 120x5, 120x5, 120x5, 120x5, 120x5
Deadlift - 220x5, 220x5, 220x5, 220x5, 220x5
V-grip cable row - 110 lbs - 10, 10, 10, 10
HLR - 10, 10, 10
Dip - 45 lbs - 10, 10, 10, 10
Pull-up - BW - 9+1, 7+3
Back extension - 25 lbs - 10, 10, 10
DB shoulder press - 2x45 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 21+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 18 minutes, supplemental in 23 minutes, assistance superset throughout.
Lower back was screaming by the time I got to those shuttle runs, so my direction changes were slower than usual. Wasn’t the deadlifts, though: For whatever reason, the back extensions really took it to me this morning.
14 Likes
That can throw a wrench in a workout in a hurry.
1 Like
5x5/3/1 Anchor - 2025.c3w2d3
Tuesday - 16 September 2025
Workout: Conditioning + calves, 1320-1415 (55 minutes)
Seated calf raise - 120 lbs - 3 minutes
EMOM, 10 minutes:
odd) BB curl - empty - 11; towel hop - time remaining
even) Push-up - 12; towel hop - time remaining
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 50 yards
b) DB front squat - 2x25 lbs - 6
c) 1-pump burpee - 6
2 rounds of:
a) Run - 600 meters
b) Die-a-not-so-slow death - AMRAP
Time: 11:17
Run was miserable. (But I guess that’s always true.) It was a long day yesterday, then a late night, and my guts have been a mess today.
I know: Excuses, excuses…
15 Likes
5x5/3/1 Anchor - 2025.c3w2d4
Wednesday - 17 September 2025
Workout: Bench + squat, 0515-0625 (70 minutes)
Jumps/throws
Begin: 0525; End: 0612; Duration: 47 minutes
Bench - 160x5, 185x5, 210x5, 210x5, 210x5, 210x5, 210x5
Squat - 195x5, 195x5, 195x5, 195x5, 195x5
BB row - 165 lbs - 10, 10, 10, 10
Deficit reverse lunge - L/R - 2x35 lbs - 10, 10, 10
Lateral raise - 2x20 lbs - 10, 10, 10, 10
Chin-up - BW - 10, 7+3
Cable crunch - 70 lbs - 10, 10, 10
Rear delt flye - 2x20 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 20+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 19 minutes, supplemental in 19 minutes, assistance superset throughout.
I do not miss these early morning workouts. But I was tossing and turning from about 0400, so I figured I’d get up and be productive.
Pretty happy with things overall, but I absolutely tanked on those shuttle runs… Oh well, it was still 5 minutes of continuous movement, and that’s really the goal.
14 Likes
5x5/3/1 Anchor - 2025.c3w2d5
Thursday - 18 September 2025
Workout: Deadlift + press, 0855-1005 (70 minutes)
Jumps/throws
Begin: 0903; End: 0954; Duration: 51 minutes
Deadlift - 220x5, 255x5, 285x5, 285x5, 285x5, 285x5, 285x5
Press - 95x5, 95x5, 95x5, 95x5, 95x5
One-arm DB row - L/R - 55 lbs - 10, 10, 10, 10
Ab wheel - ramp (14) - 10, 10, 10
Incline DB press - 2x72.5 lbs - 10, 10, 10, 10
Alternating DB curl - 2x30 lbs - 10, 10
Bicycle crunch - L/R - 10, 10, 10
Upright row - 70 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 23+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 27 minutes, supplemental in 15 minutes, assistance superset throughout.
Pretty happy with the top sets given how heavy the first two sets felt.
Pretty unhappy with the top sets given that I did twice the reps over 5 sets with 275 during that “reload” week earlier this month. Not sure what’s up with that—I think maybe I was working out some agression or something a few weeks back.
Needed about 5-7 more seconds on those shuttle runs to get a full 24 rounds—not bad, particularly compared to how they went yesterday!
11 Likes
5x5/3/1 Anchor - 2025.c3w2d6
Friday - 19 September 2025
Workout: Conditioning + calves, 1355-1455 (60 minutes)
Seated calf raise - 120 lbs - 3 minutes
EMOM, 10 minutes:
odd) Push-up - 12; towel hop - time remaining
even) Haney shrug - empty BB - 10; towel hop - time remaining
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 50 yards
b) Chin-up - BW - 6
c) Plate ground-to-overhead - 45 lbs - 10
2 rounds of:
a) Run - 600 meters
b) Die-a-not-so-slow death - AMRAP
Time: 12:19
That was rough today, but I got through it!
13 Likes
You are always impressive.
1 Like
Not so sure about that, but I’ll take it anyway—thank you!
2 Likes
5x5/3/1 Anchor - 2025.c3w2d7
Saturday - 20 September 2025
Workout: Conditioning, 1355-1440 (45 minutes)
2 rounds of:
a) Devil’s press - 2x35 lbs - 8
b) Pull-up - 6
c) Box jump - 24-inch - 6
Why Not Both? - AMRAP, 20 minutes
odd) Sled push - 90 lbs - 50 yards
even) Farmer’s walk - 2x77 lbs - 50 yards
Rounds: 15
That’s Week 2 in the books!
Finished Round 14 with 90 seconds left, so I told myself if I finished Round 15 today, I didn’t have to start a 16th, regardless of how much time was left. It was a fair trade: I came in with 20 seconds on the clock. Pretty happy with the overall effort, too: I was moving!
This week was rough, despite being a 5s week: High stress → poor sleep → poor food choices and back again.
I need a mental and physical reset. Lucky for me, tomorrow’s a new day.
11 Likes
Indeed it is. Make it an amazing one. 
1 Like
5x5/3/1 Anchor - 2025.c3w3d1
Sunday - 21 September 2025
Workout: Squat + bench, 1135-1245 (70 minutes)
Jumps/throws
Begin: 1147; End: 1231; Duration: 44 minutes
Squat - 225x5, 255x5, 285x2, 285x2, 285x2, 285x2, 285x2
Bench - 185x5, 185x5, 185x5, 185x5, 185x5
Deficit RDL - 185 lbs - 10, 10, 10
DB press - 2x45 lbs - 10, 10, 10, 10
CS DB row - 2x55 lbs - 10, 10, 10, 10
Cable crunch - 70 lbs - 10, 10, 10
OH triceps extension - 2x25 lbs - 10, 10
BB curl - 65 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 24
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 21 minutes, supplemental in 15 minutes, assistance superset throughout.
Squats felt ridiculously heavy, but I think that was a mental thing with the sets of 2: If I had to do 5x5, it probably wouldn’t have felt much different.
Only 80% confident that I actually got 24 rounds in today—there was a slight distraction around Round 16, and while I think I counted correctly, I might’ve skipped ahead, I don’t know. But I have to remind myself—again!—that it’s the 5 minutes of continuous movement that really matters.
15 Likes
5x5/3/1 Anchor - 2025.c3w3d2
Monday - 22 September 2025
Workout: Press + deadlift, 0940-1110 (90 minutes)
Jumps/throws
Begin: 0953; End: 1058; Duration: 65 minutes
Press - 105x5, 120x5, 135x2, 135x2, 135x2, 135x2, 135x2
Deadlift - 255x5, 255x5, 255x5, 255x5, 255x5
Ab wheel - ramp (14) - 10, 10, 10
One-arm DB press - L/R - 60 lbs - 10, 10, 10, 10
Lat pulldown - 110 lbs - 10, 10, 10, 10
BSS - L/R - 2x35 lbs - 10, 10, 10
Dip - 45 lbs - 10, 10
Face pull - 65 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 21+
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Main work in 22 minutes, supplemental in 23 minutes, assistance superset throughout.
Energy levels are in the crapper today—not sure what that’s about… Pretty happy with the pressing despite moving slowly. I definitely had more reps in the tank with those.
15 Likes
5x5/3/1 Anchor - 2025.c3w3d3
Tuesday - 23 September 2025
Workout: Conditioning + calves, 0905-1010 (65 minutes)
Seated calf raise - 120 lbs - 3 minutes
EMOM, 10 minutes:
odd) BB curl - empty - 12; towel hop - time remaining
even) Push-up - 14; towel hop - time remaining
3 rounds of:
a) Farmer’s walk - 2x77 lbs - 50 yards
b) Hang power clean - 135 lbs - 3
c) KB swing - 32 kg - 7
2 rounds of:
a) Run - 600 meters
b) Die-a-not-so-slow death - AMRAP
Time: 11:21
Slow and steady rain this morning, but it felt good compared to the dry heat we’ve been having since… May?
12 Likes