Sounds like you had a great day in the gym. 
2 Likes
Interesting weight progression ? Whats the thinking here ?
1 Like
@shaneinga - Thanks, man! It was a good day.
@simo74 - You’d have to ask JW, haha! It’s just the percentage work in his God is a Beast template.
4 Likes
God Sven is a Beast - 2025.c4w3d4
Wednesday - 29 October 2025
Workout: Easy conditioning, 1810-1840 (30 minutes)
Walk - 30 minutes
Had the opportunity for an earlier dinner tonight—and given how hungry I was—I took it!
12 Likes
God Sven is a Beast - 2025.c4w3d5
Thursday - 30 October 2025
Workout: Press, 0850-0950 (60 minutes)
Jumps/throws (sort of)
Begin: 0857; End: 0935; Duration: 38 minutes
Press - (100x5)x10
Decline DB press - 2x72.5 lbs - 10, 10, 10
CS DB row - 2x55 lbs - 10, 10, 10
Deficit reverse lunge - L/R - 2x40 lbs - 10, 10, 10
Rolling skull crusher - 54 lbs - 15
Chin-up - BW - 12+3
Back extension - 25 lbs - 15
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 22+
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 33 minutes, assistance superset throughout.
Fasted—not how I like to roll these days, but I had to get this in during the time I’d normally eat breakfast due to a new meeting series starting up. I’m hoping it won’t have to be this way every Thursday, but we’ll see…
Another good day despite the different start. Not much else worth saying, except that it was pouring down rain so I did some jumps and “throws” inside today. It slowed enough that I could do the shuttle runs at the end—I was already soaked through with sweat, so it’s not like I noticed the drizzle anyway.
I’m hoping to get a walk in after dinner, but… I guess that’s it for now!
17 Likes
God Sven is a Beast - 2025.c4w3d5
Thursday - 30 October 2025
Workout: Easy conditioning, 1910-1940 (30 minutes)
Walk - 30 minutes
Sometimes walking in the rain is refreshing.
Tonight it was just… wet!
12 Likes
God Sven is a Beast - 2025.c4w3d6
Friday - 31 October 2025
Workout: Conditioning + calves, 1250-1330 (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, 9, 9, 9, 9, 9, 9 (72 total)
AMRAP - 15 minutes
Sled push - 135 lbs + sled - 50 yards
Rounds: 12
What in the actual… !?!
I was totally procrastinating on this workout. Truth be told, I’m coming to loathe the sled.
Because it’s hard.
But it’s working!
I have no idea how I pulled off 12 full rounds with that today, on top of a solid performance with the tabata just before.
I kept lying to myself, saying I could quit if I got 10 rounds today. But I knew I was lying and wasn’t going to settle for less than 11—only to find that I had 1:15 on the timer when I marked off the 11th.
Well, that was all I needed: I set off like a Halloween bat-out-of-hell to get the 12th round in before time expired. I swear a set a “second half” up-and-back record, too, because I had 0:13 left after I marked off that 12th and final round.
At that point I figured I had earned the right to watch the seconds tick by without worrying about starting another one, haha!
Yep, it was a good day!
We’re having company tonight, and like some others, we’re chaperoning trick-or-treat for the group, so I won’t get a proper walk in tonight—but I’ll pick that up after dinner tomorrow, at least if all goes to plan.
And because I have some time here on a Friday afternoon:
- My appetite was through the roof on Wednesday and Thursday evenings, so much so that I had “second dinner” both nights. I’ll admit I didn’t make the best choices—they were both pretty carb-heavy—but I think I was preparing for…
- A big WOOSH this morning: I woke up feeling the leanest I have in months, and I could see it in the mirror, too. On top of that, I got a “You’re feeling skinny!” from Mrs. SvenG this morning. For better or worse, that kind of talk from her is a very rare thing indeed, so I really pay attention when she says stuff like that. It’s a nice confirmation of what I thought I felt and saw this morning.
- We finally found a repair company for the Assault bike. It’s the fitness machines equivalent of one those contract appliance repair companies that do warranty work for stoves and whatnot. Anyway, a technician came out a few weeks ago. He got the housing off and we confirmed my suspicion: It was a worn belt (despite claims that it’s a beltless system?) that was slipping every other pump or so. The belt was so worn, in fact, that with a few strong pumps, he was able to snap the belt entirely! Anyway, the replacement parts are on order and should be here soon. From there, it’s just a matter of getting another appointment scheduled to put the new belt on and I should be back in business!
- Despite the good news on the bike—and the fact that I have no real complaints about the machine itself—I will say I am less-than-impressed with Assault’s customer service. They were worthless. If not for this third-party company, I’d still be dead in the water. And even then, it’s going to cost way more than it should to replace a belt. The cynic in me is sure all of this is by design, but even so: It really shouldn’t be this hard (or costly) to fix a stupid belt.
Okay, I’ve rambled long enough.
Happy Halloween, everybody!
16 Likes
God Sven is a Beast - 2025.c4w3d7
Saturday - 01 November 2025
Workout: Easy conditioning, 1100-1135 (35 minutes)
2 rounds of:
Devil’s press - 2x35 lbs - 8
Pull-up - BW - 6
Box jump - 24-inch - 6
Weighted vest walk - 30 kg - 20 minutes
Trick or Treat was a success! Undoubtedly the most fun we’ve had with that in years. Not surprising that a big crew of good kids makes things more fun, though!
I kept my nose clean, however, and didn’t eat a lick of candy or any of the (too many?) treats people brought to the house for the after-party. I was proud of myself for that, and didn’t really miss it in the end—totally had a blast regardless!
Knocked out the easy conditioning work before today’s activities. I’m still hoping to get in “yesterday’s” post-dinner walk this evening, but Mrs. SvenG and I are thinking about a date night, and that might include dinner out… Not sure what’ll happen, but so we’re just gonna roll with the punches!
13 Likes
God Sven is a Beast - 2025.c4w3d7
Saturday - 01 November 2025
Workout: Easy conditioning, 1915-1945 (30 minutes)
Walk - 30 minutes
We went out for awhile, but then decided to do dinner in: Mrs. SvenG’s cooking is way better than what we can get out, and less expensive, too!
Hit up this walk right afterwards. Kids will be home soon, and then we’ll settle in for some TV or a movie or something. Looking forward to a low-key evening after last night’s festivities!
10 Likes
God Sven is a Beast - 2025.c4w4d1
Sunday - 02 November 2025
Workout: Squat, 1200-1305 (65 minutes)
Jumps/throws
Begin: 1207; End: 1250; Duration: 43 minutes
Squat - (210x5)x10
Wide-grip lat pulldown - 110 lbs - 10, 10, 10
HLR - 10, 10, 10
Incline DB press - 2x72.5 lbs - 10, 10, 10
Scap/trap - 2x55 lbs - 15
Neck extension - 25 lbs - 15
Dip - 45 lbs - 15
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 22+
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 34 minutes, assistance superset throughout.
I wasn’t rushed today, but I felt like I was moving faster than it turns out I was actually moving. Some days are like that, I guess.
Took the opportunity to treat these “supplemental” reps as strength practice: Every rep was as strong and as perfect as I could make it.
I might’ve had 24+ on those shuttle runs today: I think I counted 19-20 twice. Either way, though, I was moving pretty fast during that part of today’s work, at least!
Oh, and it’s weird to see “Week 4” in a 5/3/1 template. It’s not totally unique among the templates in Forever (I think), but God is a Beast is one of those where a typical cycle stretches over 6 weeks—so really I’ve just started the second half of this first-of-two-leaders cycle.
Onward and upward!
14 Likes
Nice bonus here, on the mental boost here fella. Coudos!
1 Like
You’re absolutely right, @raven79—thanks for saying so, mate!
Short-lived, though: Still a long way to go, so head is down and I’m back to work!
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God Sven is a Beast - 2025.c4w4d1
Sunday - 02 November 2025
Workout: Easy conditioning, 1900-1925 (25 minutes)
Walk - 25 minutes
Done and done!
10 Likes
God Sven is a Beast - 2025.c4w4d2
Monday - 03 November 2025
Workout: Bench, 0905-1000 (55 minutes)
Jumps/throws
Begin: 0912; End: 0947; Duration: 35 minutes
Bench - 160x5, 185x5, 210x5, 175x5, 200x5, 225x5
BB row - 165 lbs - 10, 10, 10
Bulgarian split squat - L/R - 2x40 lbs - 10, 10, 10
DB shoulder press - 2x50 lbs - 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: 24+
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 35 minutes, assistance superset throughout.
Easy 5s today—good pump. Felt strong on everything today, too. Definitely dialed in.
Oh, and FWIW: I’m pretty sure I counted correctly today and actually got 24+ on the shuttle runs.
16 Likes
God Sven is a Beast - 2025.c4w4d2
Monday - 03 November 2025
Workout: Easy conditioning, 1840-1905 (25 minutes)
Walk - 25 minutes
That’s it for today. Sled tomorrow… Yay?
10 Likes
God Sven is a Beast - 2025.c4w4d3
Tuesday - 04 November 2025
Workout: Conditioning + calves, 1435-1515 (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, 9, 9, 9, 9, 9, 9 (72 total)
AMRAP - 15 minutes
Sled push - 135 lbs + sled - 50 yards
Rounds: 10+
Training is not testing, Sven. Training is not testing.
And it’s a good thing, too, because I struggled through almost all of that! The calf raises, at least, were super-solid, but I just didn’t have any kind of fire in my belly for the rest of it today.
Oh well: I did the work, it was good work, and Friday will be here before I know it, haha!
11 Likes
Always solid work man! I wanted to add in those plate to overhead to replace my KB swings for some variety some days, they seem great.
I have to remind myself of this as well, some days getting the work in and showing up is what counts! Remember….just keep moving! 
1 Like
@DJoftheJungle1 - Thanks, mi amigo! I’m so competitive with myself that I often forget just showing up and punching the clock is itself the challenge sometimes.
Oh, and the plate ground-to-overhead work is definitely a butt-kicker. You should definitely give 'em a go at some point!
2 Likes
God Sven is a Beast - 2025.c4w4d3
Tuesday - 04 November 2025
Workout: Easy conditioning, 1950-2015 (25 minutes)
Walk - 25 minutes
I was moving at a pretty good clip tonight, despite the long day and a late start.
10 Likes
God Sven is a Beast - 2025.c4w4d4
Wednesday - 05 November 2025
Workout: Deadlift, 1520-1610 (50 minutes)
Jumps/throws
Begin: 1527; End: 1557; Duration: 30 minutes
Deadlift - (235x5)x10
Supinated lat pulldown - 125 lbs - 10, 10, 10
Ab wheel - ramp (14) - 10, 10, 10
Arnold press - 2x25 lbs - 10, 10, 10
Low cable face pull - 50 lbs - 15
Neck flexion - 25 lbs - 15
Incline Y-raise - 2x15 lbs - 15
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 25+
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 26 minutes, assistance superset throughout.
Moving fast because it’s a weird day. Solid, easy deadlift reps today—not sloppy, despite the time pressure. Could’ve gone a touch heavier on the Arnold press and Y-raise sets, but I was still feeling the work by the end.
Think I counted correctly on the shuttle runs—touched out the 25th run with maybe a half-second to spare…
12 Likes