Good intent, very poor execution.
1 Like
5s PRO, 5x5 FSL - c4w1d2
Monday - 04 October 2021
Workout: Squat, 0850-0955 (65 minutes)
Warm-up
Throws + jumps
Begin: 0908; End: 0952; Duration: 44 minutes
Squat - 90x5, 115x5, 145x5 | 170x5, 195x5, 220x5 | (170x5)x5
Dip - 60 - 10, 10, 10, 10
Pull-up - BW - 10, 10, 10, 10
HLR - 16, 16, 16, 12
Push-up - 40
Band face pull - red - 40
KB swing - 24kg - 20
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
Fasted. As is often the case, not necessarily intentional. Just the way it went down this morning.
I’m tired today: normal bedtime, but slept until almost 0600. Squat moved well anyway. Cycled squat/dip/squat/pull-up/squat/HLR until I ran out of squat sets, then finished up the assistance (HLRs, push-ups, face pulls, swings). Upped the number of assistance reps today, and added swings back into the mix. Going to see how the additional reps go this week and adjust as necessary in weeks ahead.
Feeling energized on the one hand, drained on the other. Will be interesting to see how sled work and conditioning go later in the day.
5 Likes
5s PRO, 5x5 FSL - c4w1d2
Monday - 04 October 2021
Workout: Hard + extra conditioning, 1335-1410 (35 minutes)
Sled push - 8x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 5:44
60 Devil’s presses - 2x30 lbs - 4x15, 40-second rest between
BPA - red - 4x(10 high + 10 mid + 10 low)
Forgot to mention that this morning’s jumps were half-hearted: it had rained recently, the driveway was slick, and I didn’t want to end up on my butt (or worse) before squatting.
Luckily driveway dried out and I beat the next round of rain. Wasn’t pushing too hard today—at least it didn’t feel that way—but I delivered another sub-6:00 time on the sled. I’m in a hurry, but if I have it right, that time is a new PR, beat previous best by about 7 seconds. May need to up the ante here.
Devil’s presses kicked my butt today, but I got 'em done. Feeling my shoulders a lot, so pressing tomorrow should help get blood flowing. BPAs delivered a good rear delt pump again.
Edit: So that time is a new PR, but by 6 seconds, not 7—previous best was 5:50 on Friday, 17 September.
6 Likes
Congratulations on the PR! Great work here!
1 Like
5s PRO, 5x5 FSL - c4w1d3
Tuesday - 05 October 2021
Workout: Press, 0740-0850 (70 minutes)
Warm-up
Throws + jumps
Begin: 0758; End: 0845; Duration: 47 minutes
Press - 45x5, 60x5, 70x5 | 85x5, 95x5, 110x5 | (85x5)x5
Chin-up - BW - 10, 10, 10, 10
Bulgarian split squat - L/R - 2x20 lbs - 20, 20, 10
Incline DB press - 2x60 lbs - 20, 20, 10
OA row - L/R - 45 - 20, 20
Cable crunch - 50 - 10 + 7 + 3, 10
Band pushdown - red - 30
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
Not energized today, just fatigued. Hit some kind of wall about half way through, really started slowing down. First time in awhile I didn’t finish the lifting in 45 minutes or less. I blame all of the unilateral work today… Obviously.
Press itself moved just fine, but the assistance was killer. Shoulders are dead, but I’m deciding now that the devil’s presses later will make them feel like a million bucks.
Superset the main/supplemental sets with first four assistance moves, cycled through one set of each until I ran out of press sets. Finished up chins, then cable crunches, then pushdowns.
Bumped up the weight and reps on the cable crunches and paid the price: plan was to get 30 reps in one set, had to break up the first 20 into a rest-pause kinda thing and then finish off the last 10 in a second set. Yes, I could feel yesterday’s HLRs in my abs, but my biceps were toast from all of the pulling and I had a hard time keeping the cable in place.
Time to rest before I hit up today’s conditioning work a bit later.
7 Likes
Kudos for getting the work in- especially the split squats
This happens to me on a regular basis. Always trippy when I leave a hard workout LESS sore than when I came in
1 Like
5s PRO, 5x5 FSL - c4w1d3
Tuesday - 05 October 2021
Workout: Hard + extra conditioning, 1305-1345 (40 minutes)
Sled push - 10x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 7:24
60 Devil’s presses - 2x30 lbs - 3x20, 60-second rest between
BPA - red - 4x(10 high + 10 mid + 10 low)
Added 100 yards to sled push, kept 7:30 goal. Worked at it today, came in just under, so this is a good target. Nice delt pump all the way around. Do my shoulders feel like a million bucks, though? Yes! Yes, they do.
5 Likes
5s PRO, 5x5 FSL - c4w1d4
Wednesday - 06 October 2021
Workout: Easy conditioning + calves, 0735-0845 (70 minutes)
Weighted vest walk - 24 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 8:46
Weighted vest walk - 24 kg - 15 minutes (from park)
SL CR - L/R - 30x8, 35x8 | 40x8 + isohold: 20s
Jump rope tabata - 16x20/10 - 1 round
Fasted.
Good things are happening: my body is broken but my mind just doesn’t care. No debate, no question, just work.
When the mind overcomes, the body adapts.
Looks like that time on the run is a PR: previous best appears to be 9:11 on Wednesday, 8 September (and then again a week later on Wednesday, 15 September). Definitely the first sub-9:00 time, and if those earlier values are correct, then I came in 25 seconds faster today—without trying. I’m not testing myself these days, I’m just working.
Evil EMOM WOD, devil’s presses, and BPAs to follow.
6 Likes
5s PRO, 5x5 FSL - c4w1d4
Wednesday - 06 October 2021
Workout: Extra conditioning, 1315-1400 (45 minutes)
Evil EMOM WOD - EMOM, 14 minutes
odd) 10 thrusters - 65 lbs
even) 20 KB swings - 24 kg
60 Devil’s presses - 2x30 lbs - 6x10, 30-second rest between
BPA - red - 4x(10 high + 10 mid + 10 low)
Love the Evil EMOM, hate the devil’s presses. WOD went well, had about 20-30 seconds rest in each round but got my HR into high-160s/low-170s by the end. Really struggled with the devil’s presses—felt like it took forever to finish each set (but really it wasn’t any better or worse than usual).
4 Likes
Congratulations on the PR! You seem to have crossed over to the “other side” to join the ranks of those who are able to “just do”. That’s fantastic and enviable! Great job!
1 Like
Thank you! Things have been going well lately, so I’m just going to ride the wave as long as I can.
Edit: “Things” doesn’t include devil’s presses, obviously—I’m not sure those can go well. Haha.
1 Like
5s PRO, 5x5 FSL - c4w1d5
Thursday - 07 October 2021
Workout: Deadlift, 0745-0850 (65 minutes)
Warm-up
Throws + jumps
Begin: 0802; End: 0844; Duration: 42 minutes
Deadlift - 105x5, 135x5, 165x5 | 195x5, 225x5, 255x5 | (195x5)x5
Pull-up - BW - 10, 10, 10, 10
Dip - 60 - 10, 10, 10, 10
Ab wheel - ramp (10) - 20, 20, 20
Incline scap/trap - 2x40 lbs - 40
Push-up - 40
KB swing - 24 kg - 20
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
Oh man, I love this pump! Wish I could walk around looking like this all day.
Felt good today. Deadlifts were easy, assistance did its job. Superset main/supplemental with pull-up/dip/ab wheel circuit, then finished up with dips and the rest. Pull-ups and dips both felt strong today. Lowered ramp on ab wheel (higher # is lower incline), went well—might be making some progress there. Haven’t done the scap/trap in a long time, got a nice burn. Swings felt like heaven again after the deads.
Conditioning to follow, as usual.
6 Likes
5s PRO, 5x5 FSL - c4w1d5
Thursday - 07 October 2021
Workout: Hard + extra conditioning, 1320-1355 (35 minutes)
Sled push - 10x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 7:16
60 Devil’s presses - 2x30 lbs - 4x15, 40-second rest between
BPA - red - 4x(10 high + 10 mid + 10 low)
My entire PC is toast, my shoulders are toast, I’m toast. Sled work went well, down about 8 seconds from Tuesday’s first 10x50-yd run. Had to work at it, but that’s the point, right? Got the rest done, so that’s it for today.
I’ve got just over a pound of steak marinating right now that I’m going to grill tonight. Really looking forward to that!
7 Likes
Holy shit that’s a lot of work for 1 day…
1 Like
Actually, outside of deload weeks, I’ve been doing two-a-days for quite awhile now… 'cause I get to eat more! 
1 Like
You also must have incredible time management
Years (Edit: and years and years) of practice!
1 Like
Late reply, I love the old setup btw. Brutal, raw, honest. But also the new setup is very very nice. In for the follow too.
1 Like
Brutal is right—unbearably hot in the summer, unbearably cold in the winter. Probably made me tougher. But, hey, new version doesn’t have HVAC yet, so… maybe not too cushy?
Welcome aboard! Glad to have you along.
5s PRO, 5x5 FSL - c4w1d6
Friday - 08 October 2021
Workout: Bench, 0740-0835 (55 minutes)
Warm-up
Throws + jumps
Begin: 0758; End: 0834; Duration: 36 minutes
Bench - 90x5, 115x5, 135x5 | 160x5, 185x5, 210x5 | (160x5)x5
Deficit reverse lunge - L/R - 2x20 lbs - 20, 20, 10
Chin-up - BW - 10, 10, 10, 10
Band pushdown - red - 40
Cable crunch - 50 - 30
OA row - L/R - 45 - 23, 17
Push-up - 40
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
Ate 16+ oz. teriyaki steak last night. And a cheeseburger (no bun). And a large Romaine salad. And I slept pretty well. And I had 3 eggs and 3 strips of turkey bacon for breakfast.
And I’m still feeling low energy today.
But I got the work in. Bench was downright easy; those were some clean reps I did today. Everything else was fine, superset as usual but order was a little weird. Got all the cable crunches in one set; arms were tired again, but abs were the limiting factor today, so that’s good. Nothing else to say, really.
Conditioning and BB curls later.
Edit: Regarding “low-energy” comments this week—I’m not whining, I swear. I’m just trying to be aware of how I feel, because I think I might need to eat more, or at least more uniformly, throughout the day.
8 Likes