God Sven is a Beast - 2025.c4w1d1
Sunday - 05 October 2025
Workout: Easy conditioning, 1730-1755 (25 minutes)
Walk - 25 minutes
That was the typical 30-minute route, but I was deliberately moving fast tonight.
I can’t commit to these walks every day, but I had some down time right after dinner, so rather than sit on the couch and watch a football game in which I had no real interest, I chose to walk.
It’s the little things, Sven. The little things.
(And they’re not actually that hard…)
God Sven is a Beast - 2025.c4w1d2
Monday - 06 October 2025
Workout: Bench, 0915-1010 (55 minutes)
Jumps/throws
Begin: 0926; End: 0955; Duration: 24 minutes
Bench - (160x5)x10
BB row - 165 lbs - 10, 10, 10
BSS - L/R - 2x40 lbs - 10, 10, 10
DB squeeze press - 2x45 - 10, 10, 10
BB curl - 70 lbs - 15
Ab mat crunch - 10 lbs - 15
Rope pushdown - 30 lbs - 15
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 21+
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 25 minutes, assistance superset throughout.
Bench sets were super light, so reps were super perfect. Happy with the rest, too—I was moving pretty quickly this morning!
Second this!
tech ™…….
Thanks, @anna_5588!
Genuine LOL. 
God Sven is a Beast - 2025.c4w1d2
Monday - 06 October 2025
Workout: Easy conditioning, 1850-1915 (25 minutes)
Walk - 25 minutes
Two nights in a row—not bad!
God Sven is a Beast - 2025.c4w1d3
Tuesday - 07 October 2025
Workout: Conditioning + calves, 1420-1500 (40 minutes)
Standing calf raise - BW - 3 minutes
Reps: 100
Tabata plate ground-to-overhead - 45 lbs - 8x(20 on/10 off)
Reps: 9, 9, 8, 8, 8, 7, 7, 7 (63 total)
AMRAP - 15 minutes
Farmer’s walk - 2x77 lbs - 50 yards
Rounds: 11
Trying to keep these conditioning days a bit more focused—I can always add more work as the weeks roll on.
Today’s intent was to push the sled for 15 minutes, but the weather had other ideas. And even though JW isn’t a fan of carries for hard conditioning, that time still served its purpose: My forearms died before my lungs, but they weren’t far behind, and by the end, even my legs were asking for mercy—definitely happy with today’s effort!
God Sven is a Beast - 2025.c4w1d3
Tuesday - 07 October 2025
Workout: Easy conditioning, 1915-1945 (25 minutes)
Walk - 25 minutes
Really it only took 21 minutes tonight—it was raining and I was moving!
God Sven is a Beast - 2025.c4w1d4
Wednesday - 08 October 2025
Workout: Deadlift, 1155-1300 (65 minutes)
Jumps/throws
Begin: 1204; End: 1247; Duration: 43 minutes
Deadlift - 235x5, 270x5 305x5, 255x5, 285x5, 320x5
One-arm DB row - L/R - 60 lbs - 10, 10, 10
Ab wheel - ramp (14) - 10, 10, 10
Lateral raise - 2x25 - 10, 10, 10
Face pull - 70 lbs - 15
Hanging knee windshield wiper - L/R - 10+5
OH triceps extension - 2x30 lbs - 15
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 21+
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 26 minutes, assistance superset throughout.
That was killer! Really pleased with the deadlifts. Probably should’ve strapped up for that set at 320—I could feel my grip starting to fail on the left side during the last two reps—but it went really well as it was: It felt a lot lighter than I expected it to!
God Sven is a Beast - 2025.c4w1d4
Wednesday - 08 October 2025
Workout: Easy conditioning, 1940-2005 (25 minutes)
Walk - 25 minutes
Actually took 25 minutes tonight.
Funny, too, because it felt so much faster…
mixed grip ? Chalk ?
Chalk, yes. Mixed grip, never tried. But mostly I just want a stronger grip!
God Sven is a Beast - 2025.c4w1d5
Thursday - 09 October 2025
Workout: Press, 1220-1320 (60 minutes)
Jumps/throws
Begin: 1230; End: 1306; Duration: 36 minutes
Press - (95x5)x10
T-bar row - 115 lbs - 10, 10, 10
Deficit reverse lunge - L/R - 2x40 lbs - 10, 10, 10
Decline DB press - 2x72.5 - 10, 10, 10
Chin-up - BW - 12+3
Back extension - 25 lbs - 15
(Short) BB front raise - 50 lbs - 15
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 24
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 29 minutes, assistance superset throughout.
Not sure why the main work took so long today, but I will say I felt like @wiseman83 there: Those reps were smooth as silk!
Happy my fat a$$ could get 12 unbroken chip-ups, too. My heart and lungs burned out before my back with that.
Finally, my calves are S-W-O-L-E. The DOMS set in last night after my walk, and they are literally still pumped up. Though 100 reps in 3 minutes isn’t crazy, I think the change in stimulus from seated to standing was enough to remind them they’ve got work to do.
Now if I could just get them to actually grow…
12 chin ups is impressive! Nice job Sven!
@shaneinga - Thanks, man! I’d probably have 15 easy if I wasn’t 20+ lbs overweight.
God Sven is a Beast - 2025.c4w1d5
Thursday - 09 October 2025
Workout: Easy conditioning, 1945-2010 (25 minutes)
Walk - 25 minutes
Good for my calves, good for my soul.
Well, good for my calves, anyway…
This could be solved by this:
Being 120lb overweight!
Fat-man calves FTW!
God Sven is a Beast - 2025.c4w1d6
Friday - 10 October 2025
Workout: Conditioning + calves, 1550-1630 (40 minutes)
Standing calf raise - BW - 3 minutes
Reps: 77
Tabata plate ground-to-overhead - 45 lbs - 8x(20 on/10 off)
Reps: 9, 9, 9, 9, 9, 9, 9, 9 (72 total)
AMRAP - 15 minutes
Sled push - 135 lbs + sled - 50 yards
Rounds: 9
So much for swole—my calves are downright swollen! I don’t know why the change in stimulus is affecting them so dramatically, but I haven’t had DOMS like this in quite awhile. I do all my calf raise variations barefoot from a 3-inch platform, but I think I was in a super-deep stretch with the reps on Tuesday, so the change from seated-to-standing might’ve been enough to account for the reaction. Certainly I was having a hard time getting any kind of stretch at the bottom for the 77 reps I managed to get through today…
Pleased with 8 rounds of 9 reps on the tabata work today—like that tabata front squat adventure I took awhile back, I see lots of room to creep those reps higher and higher as time wears on.
Also pretty happy with the effort on the sled push: I’ve been letting myself off easy with only 90 lbs loaded, and I could really feel the extra plate today—that was enough to convert the work from just “conditioning” to JW’s “hard conditioning.”
God Sven is a Beast - 2025.c4w1d6
Friday - 10 October 2025
Workout: Easy conditioning, 1915-1945 (30 minutes)
Walk - 30 minutes
My energy tanked after the earlier work—got it in, though!
I used to work my calves 4-6 days a week. They’ll eventually get used to the work that you put on them