Is this something you could speak to him about ? If you feel you have a good enough relationship then consider asking him directly for feedback and pointers to ensure you hit the mark next time ?
2 Likes
For sure. It’ll likely come up in our 1:1 next week. And if it doesn’t, that’s feedback, too.
1 Like
FBBBB - 2026.c9w1d6
Friday - 01 May 2026
Workout: Conditioning + calves, 1425-1455 (30 minutes)
Seated calf raise - 150 lbs - 3 minutes
Reps: 90
3 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15
AMRAP - 10 minutes
Farmer’s walk - 2x77 lbs - 50 yards
Rounds: 8
Had something less than a minute left when I finished Round 8, so I could’ve done 8+ or maybe even 9, but I was working hard to make the 8 happen—my forearms were absolutely LIT-UP, and I didn’t want to risk a drop—so I let it go this time.
Still: It’s progress!
10 Likes
Hey Sven, let’s take for example King Solomon and book of Ecclesiastes.
How often do you think about biblical wisdom or relatable figures in the Bible in terms of how you carry out your personal life?
I know you can’t be perfect…. it feels so deep man….when you think of every area of your life and your actions.
2 Likes
@tlgains - Hey man! Thanks for stopping in. And thanks for your question—that’s a good one.
I’d love to say, “Daily!”
And I think that’s accurate on some level—though as you say, no one’s perfect.
So here it is, in a nutshell, for me: I’m a Jesus-follower.
At its core, that really just means:
- I believe He is Who He claims to be; and,
- I take His teachings, and those of others in the Old and New Testaments, seriously.
So I do my best to live in a way that honors Him—and I do that daily.
But I know I fall short of that in so many ways—also daily.
That’s sin, and it’s why I need Him.
It is deep, for sure, but it’s also dead simple—no need to complicate things unnecessarily.
(Caveat emptor: Simple does not mean easy.)
Anyway, those are my initial thoughts. YMMV.
I’m not here to impose my views, or even defend them, really—but I am pretty much an open book and happy to discuss more.
8 Likes
FBBBB - 2026.c9w1d6
Friday - 01 May 2026
Workout: Easy conditioning, 1815-1845 (30 minutes)
Walk - 30 minutes
This weekend’s basketball tournament starts tonight, so I ate kinda early again and knocked out the walk. I’m pretty sure that’s 12 days straight, which makes up for that missed Sunday evening one a few weeks ago and means I get tomorrow night off!
6 Likes
FBBBB - 2026.c9w1d7
Saturday - 02 May 2026
Workout: Easy conditioning, 1000-1030 (30 minutes)
3 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15
Weighted vest walk - 30 kg - 20 minutes
That’s it for today, that’s it for Week 1!
6 Likes
How are you liking your warm-up? It’s been a bit since I’ve done that one but I remember it feeling like it did a pretty good job loosening up my hips and is really about as single as it gets. Using no extra weight allowed me to kind of just drop into the bottom of the squat with some speed and it felt pretty good after a few reps. Maybe I should go back to that… It also checks the box for a lot of the assistance categories.
3 Likes
Are you referreing to the 3 rounds of Cindy here? I’ve never thought about it as warm-up, actually—go figure! I use it to spike my HR before walking it down, a la Dan John (ES4FL, in particular, I think).
That said, I don’t rush the movements and the rounds are focused on quality, not speed, so it’s definitely lubricating my joints and getting my blood flowing.
Regardless, Cindy is one of my favorite WODs, so I certainly don’t mind this truncated version that I’ve fallen into lately!
3 Likes
FBBBB - 2026.c9w2d1
Sunday - 03 May 2026
Workout: Deadlift + bench, 1125-1225 (60 minutes)
Jumps/throws
Begin: 1136; End: 1211; Duration: 35 minutes
Deadlift - 220x5, 255x5, 285x5
Bench - 125 lbs - 10, 10, 10, 10, 10
DB shoulder press - 2x50 lbs - 10, 10
Ab wheel - ramp 14 - 10, 10
One-arm DB row - 2x65 lbs - 10, 10
Rope pushdown - 40 lbs - 10, 10
Neck extension - 35 lbs - 10, 10
Upright row - 70 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 26+
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 12 minutes, supplemental in 18 minutes, assistance superset throughout.
Felt like I was moving slowly today, but I guess I was within 5 minutes of “typical.” Nothing was easy today, but it all felt strong—it’s a subtle difference, but real nonetheless.
Might’ve actually had 27+ on those shuttle runs today: It was windy and I couldn’t actually hear the timer go off. I know I had 12 seconds left after 26, I’m just not sure I actually completed the 27th within that time or not—as if it actually matters (haha)!
11 Likes
FBBBB - 2026.c9w2d1
Sunday - 03 May 2026
Workout: Easy conditioning, 1830-1900 (30 minutes)
Walk - 30 minutes
Chilly but sunny all day, and I’ll take that over the chilly and rainy all day that we had yesterday.
6 Likes
FBBBB - 2026.c9w2d2
Monday - 04 May 2026
Workout: Press + squat, 0850-0955(65 minutes)
Jumps/throws
Begin: 0902; End: 0944; Duration: 42 minutes
Squat - 170 lbs - 10, 10; 150 lbs - 10, 10, 10
Press - 95x5, 115x5, 125x5
Incline DB press - 2x75 lbs - 10, 10
HLR - 10, 10
BB row - 155 lbs - 10, 10
Dip - 45 lbs - 10, 10
Single-leg glute bridge - L/R - 10, 10
BB curl - 70 lbs 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 14 minutes, supplemental in 19 minutes, assistance superset throughout.
Messed up the weight on the first two sets of squats, but those went well despite an extra 20 lbs. I might not have even discovered the error until much later, except I was thinking about my idea to increase the supplemental % in future cycles, only to realize that 170 is not 50% of my current squat TM—got it confused with deads. Anyway…
It was a solid morning!
11 Likes
FBBBB - 2026.c9w2d2
Monday - 04 May 2026
Workout: Easy conditioning, 2010-2040 (30 minutes)
Walk - 30 minutes
Another beautiful evening—boring though they are, these walks really are good for me!
5 Likes
This is how I feel about my 40 min morning walks with the dog. It’s not exciting but it is good for me and the dog of course.
5 Likes
FBBBB - 2026.c9w2d3
Tuesday - 05 May 2026
Workout: Conditioning + calves, 1340-1420 (40 minutes)
Seated calf raise - 150 lbs - 3 minutes
Reps: 87
3 rounds of:
Pull-up (strict, various grips) - 5
Push-up - 10
Air squat - 15
AMRAP - 10 minutes
Sled push - 160 lbs + sled - 50 yards
Rounds: 6+
That was a struggle, start to finish: My calves and quads were absolutely burning, my lungs felt like I just couldn’t get enough air, and I stalled out on the hill in each of the last 3 rounds!
The rounds of Cindy actually went quite well, at least: The reps there were fast and crisp.
Anyway, I’m fairly confident the physical effort was actually there today, even if I feel like I might’ve let my mind get the better of me.
10 Likes
FBBBB - 2026.c9w2d3
Tuesday - 05 May 2026
Workout: Easy conditioning, 2050-2120 (30 minutes)
Walk - 30 minutes
Done!
5 Likes
FBBBB - 2026.c9w2d4
Wednesday - 06 May 2026
Workout: Squat + press, 0825-0920 (55 minutes)
Jumps/throws
Begin: 0840; End: 0909; Duration: 29 minutes
Squat - 195x5, 225x5, 255x5
Press - 75 lbs - 10, 10, 10, 10, 10
Incline DB flye - 2x30 lbs - 10, 10
Back extension - 25 lbs - 10, 10
Wendler row - 115 lbs - 10, 10
OH triceps extension - 69 lbs - 10, 10
Neck extension - 35 lbs - 10, 10
V-grip lat pulldown - 115 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 8 minutes, supplemental in 16 minutes, assistance superset throughout.
Felt pretty good today, not much to say beyond that.
10 Likes
FBBBB - 2026.c9w2d4
Wednesday - 06 May 2026
Workout: Easy conditioning, 1955-2025 (30 minutes)
Walk - 30 minutes
Done.
7 Likes
FBBBB - 2026.c8w2d5
Thursday - 07 May 2026
Workout: Bench + deadlift, 0910-1010 (60 minutes)
Jumps/throws
Begin: 0925; End: 0958; Duration: 33 minutes
Deadlift - 170 lbs - 10, 10, 10, 10, 10
Bench - 160x5, 185x5, 210x5
Arnold press - 2x35 lbs - 10, 10
Box step-up - L/R - 20-inch - 10, 10
Wide-grip cable row - 115 lbs - 10, 10
Lateral raise - 2x20 lbs - 10, 10
Ab mat crunch - 10 lbs - 10, 10
One-arm lat pulldown - L/R - 25 lbs - 10, 10
AMRAP - 5 minutes
Shuttle run - 25 yards
Rounds: 27+
Assistance totals:
Push - 40 reps
Pull - 40 reps
Single-leg/core - 40 reps
Main work in 12 minutes, supplemental in 15 minutes, assistance superset throughout.
Another unremarkable day: Just punching the clock.
4 Likes