Just came off one about two weeks ago, actually: 7th Week Protocol, TM testing. But thanks for asking—it’s all too easy (for me) to lose sight of stuff like that.
There’s been a cold running around the SvenG house for the past 10 days or so. (At-home rapid tests have confirmed it’s not COVID.) Hit my son first. He shared it with his sister, apparently, and now she’s graciously given it to Mrs. SvenG.
I’ve managed to avoid it so far, but I think my body is actively fighting it off…
My best moments are talking to myself and saying things like “f**k you body: we’re doing this whether you’re ready or not” and then looking up and seeing some sweet lady walking her 3lb dog just staring at me, haha.
You’re crushing it here dude. I need to check in more.
Oh yeah! I get a lot of looks, too. I have to say, though, stuff like that feeds my fire: For better or worse, I push harder with an audience.
And thanks for that—means a lot to have you say so.
Solid benching in here.
Thanks, brother! I’m really happy with how well they moved today.
5s PRO, 5x5 FSL - c4w2d6
Friday - 15 October 2021
Workout: Hard + extra conditioning, 1315-1400 (45 minutes)
Sled push - 10x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 9:04
4 rounds of:
a) 25 1-pump burpees
b) 25 KB swings - 24 kg
c) 30 BPAs - red - 10 high + 10 mid + 10 low
25-second rest between rounds
BB curls - 44, 18 + 11 + 7
We all know how I’m feeling about the sled lately, so nothing to say there. Daily work in a circuit again today; think I like that arrangement a lot. Pretty happy with the curls: added a rep to the first set, and to each of the first two mini-sets on the second full set. Had to rest-pause that second set again, and even add a third mini-set to hit my 80-rep goal. That was up 10 reps from last week, which I see in hindsight was aggressive. Think I’ll keep it there next week, and try to creep toward 100 total in 5-rep increments.
Also, another note to future-me: Your body is capable of working incredibly hard. So just remember the last 10-12 of those 44 curls today when you’re thinking you have to throw in the towel before you hit your 20-rep squats in that anchor that’s already begun looming in your mind—when you do, you’ll find that you’ve already won. Yes, today they were just curls, but pain is pain. And overcoming is a mindset: You’ve already shown you have what it takes.
Loving that last paragraph.
couldn’t agree more
Thanks, my dude! Sometimes you gotta be your own cheerleader, you know?
I am literally wearing a short skirt and a sweater for this exact reason.
Told ya, man: I create opportunities!
You should be more wary about inviting a vampire across the threshold.
Hah! Yes, lesson learned. And now it’s too late to rescind, I suppose… (Calls to Mrs. SvenG: Where’s the garlic!?!)
Just caught up. I’ve been slacking with my Tnation forum engagement lol.
You are KICKING ASS in here. Great to see.
Thanks, man! I appreciate that. I find myself in a good place these days, so I’m just trying to make hay, as they say.
5s PRO, 5x5 FSL - c4w2d7
Saturday - 16 October 2021
Workout: Easy conditioning + calves, 0635-0805 (90 minutes)
Weighted vest walk - 24 kg - 35 minutes
Bike@120 bpm - 15 minutes
SL CR - L/R - 30x10, 35x8 | 40x6 + isohold: 22s
Jump rope tabata - 16x20/10 - 1 round
Fasted. Wanted to get out earlier, but I slept until 0545. Think I needed that.
Too bad, though, 'cause it started pouring down rain, got soaked to the bone.
(Modified) Cooper WOD and BPAs to follow.
5s PRO, 5x5 FSL - c4w2d7
Saturday - 16 October 2021
Workout: Extra conditioning, 1125-1205 (40 minutes)
(Modified) Cooper WOD - for time: 22:24
10 rounds of:
a) 10 burpees
b) 10 air squats
c) 10 KB swings - 24 kg
d) 10 sit-ups
BPA - red - 4x(10 high + 10 mid + 10 low)
Switched out the push-ups for KB swings in this modified Cooper WOD, which allowed me to knock out more of my daily work. Plus, horizontal pushing isn’t exactly my weak point these days. BPAs finished out the day, so now it’s time to rest up—Monday’s schedule is weird, so I’ll be squatting tomorrow.
5s PRO, 5x5 FSL - c4w2 - summary
So it was a good week. Relaxing a bit about the sled times helped. I had been kicking its butt, so I just got caught up in realizing progress week over week. In fact, @cstan097 reminded me this morning over in his log:
That’s the right perspective, day in and day out.
Anyway, the 3s week weights moved well, assistance did its job, and I hit all of my goals. Ate well, too: distributed my carbs more evenly throughout the week, ate more fruit (primarily strawberries, a few apples, and one banana), kept everything squeaky clean except for a few carrot cake cupcakes with cream cheese icing my daughter baked yesterday. (But they’re veggie—spelled c-a-r-r-o-t—cupcakes, so it’s all good, right?)
My goals for this week are:
With the hard conditioning this week, I’m going to focus on just getting the work done—I still believe its magic works whether it takes me 7:30 or 9:00 or whatever to get 10 trips in. And at 500 yards per workout, I’m already over what JW recommends, and I really don’t want to burn out.
Sticking with burpees + swings for this week, too. I’ll likely run those in a circuit with BPAs again, as that seems to work well.
So here we go: I’m gonna eat these weights alive!
5s PRO, 5x5 FSL - c4w3d1
Sunday - 17 October 2021
Workout: Squat, 0840-0950 (70 minutes)
Warm-up
Throws + jumps
Begin: 0902; End: 0947; Duration: 45 minutes
Squat - 115x5, 145x5, 170x5 | 195x5, 220x5, 245x5 | (195x5)x5
HLR - 20, 18, 16, 6
Dip - 60 - 12, 12, 12, 4
Chin-up - BW - 10, 10, 10, 10
Band good morning - purple - 20
Push-up - 40
Band face pull - red - 40
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
Swapped Sunday’s usual conditioning work for Monday’s squat + hard conditioning work due to an odd schedule tomorrow.
Squats were decent today. The irrational part of me tried to make the work harder than it should have been—no joke, I was pushing 220 for 5 but thinking about having to do 210 for 20 like it was the next set (even though that won’t actually happen for like 6-7 weeks or something). Anyway, the fight-or-flight response leading up to the top set was crazy. But the rational side knew it was submaximal, that I had already crushed 255 during TM testing a few weeks ago, and that it was just another squat set. The rational side of me won.
Felt really strong in the assistance today—could’ve done more on any one of the HLR, dip, and chin-up sets, and the thought did cross my mind. Tried band good mornings today. I like the band—felt smoother somehow than when I’ve done them with a barbell, but I think I can move up to the next band if I’m only doing 20 reps. Glad I swapped them in since I’m continuing with daily swings this week—they’re similar, sure, but a little variety isn’t a bad thing.
Hard conditioning and daily work to follow this afternoon.
