Congratulations to your daughter and speedy recovery to your son!
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Sending him a hug and lots and lots of prayers for healing!
And sending your daughter a good luck hug and lots of prayers for a solid swim performance!
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@EmilyQ, @QuadQueen - Thank you both!
As it happens, my daughter missed the cut by 0.05 seconds—yes, that’s 5/100 of a second!
It was the difference between a palms-flat finish and a streamline-style finish—and we all knew it immediately!
She crashed out after regionals last year, summer swim was kind of dismal, and it’s been a little rough getting back into the game mentally for her this year, so ultimately, yesterday’s finish was a big win: She reminded herself that she IS fast enough. She just needs to reach out and take it!
Plus, it’s only January—she didn’t make the cut until late-February last year (as a freshman)—so there’s all kinds of time.
But even so, it was a good day!
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7WP, Deload - 2026.d1d1
Sunday - 11 January 2026
Workout: Squat, 1030-1115 (45 minutes)
Jumps/throws
Begin: 1040; End: 1106; Duration: 26 minutes
Squat - 225x5, 260x3, 290x1, 320x1
HLR - 10, 10
BB row - 175 lbs - 10, 10
DB shoulder press - 2x52.5 lbs - 10, 10
Neck extension - 30 lbs - 15
Wide-grip lat pulldown - 100 lbs - 15
Dip - 45 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 35 reps
Pull - 35 reps
Single-leg/core - 35 reps
Main work in 14 minutes, assistance superset throughout.
JW is a freakin’ genius: I left that workout hungry for more.
More reps. More sets. More weight. More work.
And that’s exactly how it should be!
I’m never 100% certain whether to cycle-up before or after the deload week, but if I’m reading my paper log correctly, it seems like I tend to add weight during the deload itself. In any case, that’s what I did this time around, so my TMs for the week are:
Squat - 320 lbs
Press - 150 lbs
Dead - 355 lbs
Bench - 255 lbs
Those will be the TMs for the first of the God Sven is a Beast anchor cycles, too, and the hope is to cycle-up again for the second. If I’m able to do that, some rep PRs might be in range…
As cool as that would be, I’m really just trying to stay focused on keeping the goal the goal: Keep my head down, stay consistent, and let 5/3/1 do it’s thing.
Steady as she goes!
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Nice lifts!
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Sorry to hear about your son sprained his ankle. Get him to do some calf raises when he’s all healed up lol. Also good lifts man!!
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@Friedrich, @george220 - Thanks, guys!
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7WP, Deload - 2026.d1d2
Monday - 12 January 2026
Workout: Bench, 0900-0940 (40 minutes)
Jumps/throws
Begin: 0908; End: 0929; Duration: 21 minutes
Bench - 180x5, 205x3, 230x1, 255x1
Bulgarian split squat - L/R - 2x40 lbs - 10, 10
Pull-up - BW - 10, 10
Arnold press - 2x35 lbs - 10, 10
Ab mat crunch - 10 lbs - 15
BB curl - 75 lbs - 15
Rope pushdown - 35 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 35 reps
Pull - 35 reps
Single-leg/core - 35 reps
Main work in 13 minutes, assistance superset throughout.
Left feeling really good, and that’s exactly what this week is about!
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definite win
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7WP, Deload - 2026.d1d3
Tuesday - 13 January 2026
Workout: Conditioning + calves, 1330-1405 (35 minutes)
Seated calf raise - 140 lbs - 3 minutes
Reps: 97
2 rounds of:
Thruster - 2x35 lbs - 8
Chin-up - BW - 6
1-pump burpee - 6
Assault bike - 15 minutes
Just a quick bit of movement to stay in some kind of routine.
And calves, because… Well, I’m still not really sure, but: calves. (Haha!)
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7WP, Deload - 2026.d1d4
Wednesday - 14 January 2026
Workout: Deadlift, 1025-1110 (45 minutes)
Jumps/“throws”
Begin: 1034; End: 1058; Duration: 24 minutes
Deadlift - 255x5, 280x3, 320x1, 355x1
Ab wheel - ramp (14) - 10, 10
V-grip cable row - 140 lbs - 10, 10
Decline DB squeeze press - 2x55 lbs - 10, 10
Neck flexion - 30 lbs - 15
Upright row - 70 lbs - 15
Skull crusher - 2x35 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 35 reps
Pull - 35 reps
Single-leg/core - 35 reps
Main work in 13 minutes, assistance superset throughout.
Deadlifts were “fine”—honestly, it was too little work to really feel much more than that. I think I’ll be okay with a TM of 355 if I strap up for sets above 315 or so.
Also, I’ve been meaning to try Metabolic Drive “pudding,” and a conversation among @alex_uk, @T3hPwnisher, and others reminded me of that, so instead of my typical pre-bed shake, I mixed this up:
I typically do 2-scoop shakes, so that’s 2 scoops of Metabolic Drive in 1 cup of plain Greek yogurt.
It tasted great but was a bit too thick for my liking—and it didn’t mix up as easily as I thought it would. I also failed to account for the protein in the yogurt base, so next time I’ll try just a single scoop of Metabolic Drive—that’ll probably help with the consistency without shorting me on the protein.
Anyway, it was tasty and maybe helped reduce the number of trips to the bathroom overnight, so we’ll call that a win!
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You nailed it: one of the benefits of the yogurt base is that you already have protein there, so you don’t need as much Metabolic Drive.
I also always make sure to emphasize the point to add SALT to the mix. In my case, I used flake finishing salt on top. Along with adding a crunch, the saltiness enhances the sweetness via contrast.
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Yup only a single scoop of whey for me, I usually add some water to make it easier to eat, often add a teaspoon of ceylon for flavour and added blood glucose benefits. Not added salt yet!
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I will do 3 scoops of whey in a Greek yogurt/kefir base. I also add blueberries, honey, and oats and stir it together to make a tasty sludge.
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a dash of full cream milk will solve this problem
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@T3hPwnisher, @alex_uk, @antiquity, @simo74 - Thanks for the tips, guys!
I did just a single scoop of Metabolic Drive in the 1 cup of yogurt last night, and it was a much better consistency. Clearly there’s no end to the variations one can use to make these things enjoyable, so I may keep tweaking, but I will say this: It’s so good even with this dead-simple approach that I’m considering abandoning the shake thing altogether and replacing my post-workout shake with this pudding concoction as well!
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7WP, Deload - 2026.d1d5
Thursday - 15 January 2026
Workout: Press, 1255-1335 (40 minutes)
Jumps/“throws”
Begin: 1301; End: 1325; Duration: 24 minutes
Press - 105x5, 120x3, 135x1, 150x1
Deficit reverse lunge - L/R - 2x40 lbs - 10, 10
V-grip lat pulldown - 130 lbs - 10, 10
Incline DB press - 2x75 lbs - 10, 10
Cable crunch - 70 lbs - 15
Alternating hammer curl - L/R - 2x35 lbs - 15
OH tri ext - 69 lbs - 15
Assault bike - 5 minutes
Assistance totals:
Push - 35 reps
Pull - 35 reps
Single-leg/core - 35 reps
Main work in 14 minutes, assistance superset throughout.
My head is elsewhere today, so I’m glad I didn’t have to get up for this one (mentally, anyway): Sometimes punching the clock is enough.
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but I will say this: It’s so good even with this dead-simple approach that I’m considering abandoning the shake thing altogether and replacing my post-workout shake with this pudding concoction as well!
On that note, if you ever find yourself in a situation where you’re in need of more energy (pre-training, or meal replacement or something), breaking up a Finibar over the pudding basically turns it into a protein blizzard.
The contrast of creamy and chewy is practically vulgar.
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Now you’re speaking my language!
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7WP, Deload - 2026.d1d6
Friday - 16 January 2026
Workout: Conditioning + calves, 1330-1405 (35 minutes)
Seated calf raise - 140 lbs - 3 minutes
Reps: 110
2 rounds of:
Thruster - 2x35 lbs - 8
Chin-up - BW - 6
1-pump burpee - 6
Assault bike - 15 minutes
Apparently I was cranking on those calf raises—the burn was amazing (but that’s always true).
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