God Sven is a Beast - 2025.c4w4d4
Wednesday - 05 November 2025
Workout: Easy conditioning, 1810-1835 (25 minutes)
Walk - 25 minutes
Today I’ve had to just keep moving from one thing to the next—but now that’s done!
11 Likes
God Sven is a Beast - 2025.c4w4d5
Thursday - 06 November 2025
Workout: Press, 0835-0935 (60 minutes)
Jumps/throws
Begin: 0843; End: 0922; Duration: 29 minutes
Press - 95x5, 105x5, 120x5, 100x5, 115x5, 130x5
V-grip cable row - 140 lbs - 10, 10, 10
Deficit RDL - 225 lbs - 10, 10, 10
One-arm DB press - L/R - 60 lbs - 10, 10, 10
Alternating DB curl - L/R - 25 lbs - 15
Deficit reverse lunge - L/R - 2x40 lbs - 15
Decline push-up - 30 kg - 5+5+5
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 23+
Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps
Main work in 20 minutes, assistance superset throughout.
Press was today’s main lift—and it went well—but the real work were those RDLs: Holy crap! I probably shouldn’t have done those the day after 50 deadlift reps, or dropped down to 215 (or maybe even 205), but I was absolutely trashed after each set of those—wow!
Also tried decline push-ups with my weighted vest. It doesn’t really fit tightly enough, so I had to keep pausing to adjust it. In general, I like the way it worked—or the way it should work—but I’ll need to tweak things a bit to get better ROM and consistent reps. 30 kg was heavier than I expected, too. But I’ll keep playing with it over the weeks ahead to see if I can make it work…
Final note: Today’s work was NOT fasted. I got breakfast in just before this, and I’ve finished up with enough time to make my meeting without feeling too rushed. Win!
16 Likes
God Sven is a Beast - 2025.c4w4d5
Thursday - 06 November 2025
Workout: Easy conditioning, 1900-1925 (25 minutes)
Walk - 25 minutes
That’s another one in the books!
10 Likes
God Sven is a Beast - 2025.c4w4d6
Friday - 07 November 2025
Workout: Conditioning + calves, 1045-1125 (40 minutes)
Standing calf raise - BW - 3 minutes
Reps: 95
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: 11
Too many rests on the calf raises today: I think my mind is elsewhere, the burn was bad (on my left side more than my right—but that’s typical?), but I did some reps.
Struggled through the tabata again today, too, but managed 9 each round.
Typically the sled rounds are go-before-you’re-ready, but today I tried a go-as-soon-you’re-ready approach: I was definitely working hard—my legs were feeling toasty from about Round 5—but my breathing was far less ragged than usual. I was pleased to find the regulated pacing had me completing 11 rounds with 10-15 seconds to spare.
Should’ve started that 12th round, I guess…
13 Likes
God Sven is a Beast - 2025.c4w4d6
Friday - 07 November 2025
Workout: Easy conditioning, 1755-1825 (30 minutes)
Walk - 30 minutes
Done!
7 Likes
God Sven is a Beast - 2025.c4w4d7
Saturday - 08 November 2025
Workout: Easy conditioning, 1035-1110 (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
Think I’m entering that no-man’s land of fat loss: Not feeling lean, just small.
I’m taking it as a good sign, though: It’s totally expected and it means I’m on the right track.
And as long as my strength is holding up, I’ve got no real reason for concern—just gotta keep my head down and do the work.
Speaking of: 1s Week kicks off tomorrow! For now, though, we’re off to my sister’s house for a birthday party, so pizza and cake are in my future!
13 Likes
God Sven is a Beast - 2025.c4w5d1
Sunday - 09 November 2025
Workout: Squat, 1100-1155 (55 minutes)
Jumps/“throws” (inside)
Begin: 1112; End: 1144; Duration: 32 minutes
Squat - 210x5, 240x5, 270x5, 240x5, 270x5, 300x3
HLR - 10, 10, 10
Triceps bar press - 119 lbs - 10, 10, 10
T-bar row - 115 lbs - 10, 10, 10
Back extension - 25 lbs - 15
Rope pushdown - 35 lbs - 15
DB shrug - 2x65 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 21 minutes, assistance superset throughout.
Decent day, but nothing to write home about, really. That top set was as heavy as the squats get this cycle, and while they weren’t the prettiest reps, there we more decent ones in the tank for sure.
Everything else was decent, too—I guess I was just punching the clock with this one.
18 Likes
God Sven is a Beast - 2025.c4w5d1
Sunday - 09 November 2025
Workout: Easy conditioning, 1840-1910 (30 minutes)
Walk - 30 minutes
And that’s done too!
9 Likes
God Sven is a Beast - 2025.c4w5d2
Monday - 10 November 2025
Workout: Bench, 0840-0935 (55 minutes)
Jumps/“throws” (inside)
Begin: 0845; End: 0922; Duration: 37 minutes
Bench - (185x5)x10
Bulgarian split squat - L/R - 2x40 lbs - 10, 10, 10
DB shoulder press - 2x50 lbs - 10, 10, 10
Lat pulldown - 115 lbs - 10, 10, 10
Neck extension - 25 lbs - 15
(Short) BB front raise - 50 lbs - 15
Upright row - 70 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 ?? minutes, assistance superset throughout.
Forgot to mark down the time when I finished up my last set of bench and the paired assistance. I think it was around the 32-minute mark, but I’m honestly not sure.
Easy reps again today, top to bottom—happy with the work. It’s below freezing and the flurries are flying, but the shuttle runs went well despite that. The bike should be repaired by day’s end, though, so I might end up going back to 5-minute rides as the finisher here before too long…
Fingers crossed, anyway—I “miss” the bike!
14 Likes
wow, you’re really getting back at it
2 Likes
@anna_5588 - Thanks! I had been letting myself off easy for too long, so it’s nice to know some part of my mojo is still intact.
1 Like
God Sven is a Beast - 2025.c4w5d2
Monday - 10 November 2025
Workout: Easy conditioning, 1830-1900 (30 minutes)
Walk - 30 minutes
Working on those brown fat cells tonight: It’s downright cold out there!
Oh, and: the Assault bike is finally back in business!
Or at least it looks like it is: I was in meetings all day, so Mrs. SvenG handled the appointment. Sounds like it went smoothly, though, so I’m sure the bike will be featuring in some future workouts soon enough.
12 Likes
God Sven is a Beast - 2025.c4w5d3
Tuesday - 11 November 2025
Workout: Conditioning + calves, 1450-1530 (40 minutes)
Standing calf raise - BW - 3 minutes
Reps: 123
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: 11
Happy Veteran’s Day, everyone! And a special “Thank you!” to any of you who are serving or have served.
Decent day: Not sure if those were 123 quality calf raise reps, but I didn’t stop and I was trying to keep them clean.
The tabata felt better today, and I might’ve been able to get 10 reps in the first—and maybe even the second—round… I just didn’t push it, I guess, but maybe that made the later rounds suck a bit less?
And I came in at 11 rounds with 10-15 seconds on the timer using the go-as-soon-as-you’re-ready pacing again, despite my lungs burning from the frigid air—but that’s gonna take a different kind of conditioning to get used to!
13 Likes
did the wind get turned on where you are too?
1 Like
For sure: We had a massive cold front move in, and it brought wind and cold rain for a day or two. The wind and rain are gone, but the cold remains.
At least for now… I think we return to more regular seasonal temps tomorrow.
1 Like
God Sven is a Beast - 2025.c4w5d3
Tuesday - 11 November 2025
Workout: Easy conditioning, 1920-1950 (30 minutes)
Walk - 30 minutes
It was quite pleasant out tonight, despite—or maybe because of?—the cold.
8 Likes
God Sven is a Beast - 2025.c4w5d4
Wednesday - 12 November 2025
Workout: Deadlift, 1205-1305 (60 minutes)
Jumps/throws
Begin: 1213; End: 1253; Duration: 40 minutes
Deadlift - 235x5, 270x5, 305x5, 270x5, 305x5, 335x3
Ab wheel - ramp (14) - 10, 10, 10
Lateral raise - 2x25 lbs - 10, 10, 10
CS DB row - 2x55 lbs - 10, 10, 10
Neck flexion - 25 lbs - 15
Dip - 45 lbs - 15
BB curl - 70 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 25 minutes, assistance superset throughout.
Crushed it!
Really, really happy with today’s work: It was all just as solid and smooth as you could hope for. The second sets at 270 and 305 were both easier than the first ones, and there were several reps at 335 in the tank. (Oh, and for the record: I strapped up for that top set.) And to top it all off, dips were the easiest they’ve been in a long, long time.
Definitely a good day!
15 Likes
God Sven is a Beast - 2025.c4w5d4
Wednesday - 12 November 2025
Workout: Easy conditioning, 1900-1930 (30 minutes)
Walk - 30 minutes
That’s another one done!
8 Likes
God Sven is a Beast - 2025.c4w5d5
Thursday - 13 November 2025
Workout: Press, 1315-1410 (55 minutes)
Jumps/throws
Begin: 1321; End: 1356; Duration: 35 minutes
Press - (105x5)x10
Deficit reverse lunge - L/R - 2x40 lbs - 10, 10, 10
Decline DB press - 2x72.5 lbs - 10, 10, 10
V-grip lat pulldown - 120 lbs - 10, 10, 10
Ab mat crunch - 10 lbs - 15
TRX push-up + flye - 15
Face pull - 60 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 28 minutes, assistance superset throughout.
Another great day! The genius in these BBS sets is that they’re just hard enough to really work, but not so hard that you’ll fail—“strength practice” really is the right way to think about them. (Credit to @T3hPwnisher for that phrasing, I think.)
The “TRX push-up + flye” didn’t really have the effect I was hoping for, but it was worth a shot, I guess: I’ve not found anything for my pecs better than the old machine in the weight room way, way back in college, so the quest continues…
Edit: Meant to say I woke up hungry for the first time in who knows how long. Taking it as a good sign for the fat loss, once again, but keeping a close eye on it: The weights have crept up over the past 5 weeks, and they’ll get heavier still in Cycle 5, so I may have to increase my food intake a bit as well. Still feel like I’m firing on all cylinders right now though, so steady as she goes!
14 Likes
I definitely stole it from Pavel and Dan John, but those are pretty good names to steal from!
1 Like