Dude, it’s so fun looking so jacked when you’ve been strict with your nutrition and then go out to eat. You get so swollen from all the sodium and glycogen. It’s also why you tend to look AWFUL at the start of a fat loss phase, because all of that goes away FIRST and THEN the fat drops.
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5s PRO, 5x5 FSL - c5w1d2
Monday - 25 October 2021
Workout: Squat, 0850-0950 (60 minutes)
Warm-up
Throws + jumps
Begin: 0908; End: 0944; Duration: 36 minutes
Squat - 95x5, 120x5, 150x5 | 175x5, 200x5, 230x5 | (175x5)x5
Dip - 60 - 12, 12, 12, 4
Pull-up - BW - 10, 10, 10, 10
HLR - 20, 12, 8
Push-up - 10
Band face pull - red - 10
Band good morning - green - 10
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Fasted. Owned everything today. So much so, in fact, that I thought about doing the squat Widowmaker set immediately following the FSL sets. Decided against it, which may have been the wise move, at least for this first time out with those.
Not much else to say, except that I’m pumped for the Widowmaker this afternoon.
11 Likes
5s PRO, 5x5 FSL - c5w1d2
Monday - 25 October 2021
Workout: Squat WM + conditioning, 1600-1620 (20 minutes)
Squat - 140x20
4 rounds of:
a) 13 1-pump burpees
b) 13 KB swings - 24 kg
c) 30 BPAs - red - 10 high + 10 mid + 10 low
25-second rest between rounds
Still fasted—crazy day. Squat Widowmaker wasn’t horrible. Got the first 15 without pausing any longer than usual, took about two deep breaths, then cranked out the last 5 like a normal set. The weight itself will eventually become a challenge, but breathing was a challenge even in this first try. Pretty happy with it, despite that.
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Fun times. How heavy are these going to end up getting?
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Looking to hit 210 lbs for 20 in about 5-6 weeks.
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5s PRO, 5x5 FSL - c5w1d3
Tuesday - 26 October 2021
Workout: Press, 1245-1335 (50 minutes)
Warm-up
Throws + jumps
Begin: 1301; End: 1331; Duration: 30 minutes
Press - 50x5, 60x5, 75x5 | 85x5, 100x5, 115x5 | (85x5)x5
Incline DB press - 2x60 lbs - 20, 16, 4
Chin-up - BW - 10, 10, 10, 10
Bulgarian split squat - L/R - 2x20 lbs - 20, 16, 4
Band pushdown - red - 10
OA row - L/R - 45 - 10
Cable crunch - 50 - 10
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Fasted. Gotta do something about my eating—it’s gone to hell since Sunday evening. Five Guys on the way home was fine—I was cool with it and was feeling good about the decision—but then I got home, did my second workout, and started eating. For no reason. And I then just kept eating. Woke up Monday morning, wasn’t hungry. (Wonder why?) So, off to work, schedule was such that I didn’t get to eat until about 1730. And once I did, I just kept shoveling it down. Some good stuff, but mostly crap. So then I wake up this morning, wasn’t hungry. (Wonder why?) And here we are, mid-afternoon, I’m doing my workout fasted again, and I probably won’t be able to eat for another hour or two at least.
And all this shortly after I posted about how things had been going pretty well overall with my nutrition… Gotta get off this train. And now!
Workout itself was fine. Lots of pent up aggression today. Flew through everything, and it was all easy. Little to no rest between moves—felt kinda like an unforced P&FLT workout from when I started 5/3/1. Perhaps not smart, but it felt good.
Anyway, now I’ve just got to get some (good) food and crush the press Widowmaker and conditioning later this afternoon.
5 Likes
Are you able to keep food where you work? If so, keeping a stock of basic/bland food works wonders. I have cans of tuna, nuts, beef sticks, protein bars, etc. It’s one of those “if I’m hungry, I’ll eat THIS. If I don’t want to eat this, I’m not hungry” sorta things.
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Normally yes. Yesterday turned into a field testing day, legit caught off guard and unprepared food-wise. So (long day outside in the cold & rain) + (tired & hungry when presented with food) = bad decisions.
Luckily there’s still time for course correction today. Already have 2 lbs of chicken breast marinating for dinner, and I’m about to whip up some scrambled eggs for a pre-workout snack to tide me over.
3 Likes
5s PRO, 5x5 FSL - c5w1d3
Tuesday - 26 October 2021
Workout: Press WM + conditioning, 1615-1650 (35 minutes)
Press - 70x20
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 9:27
4 rounds of:
a) 13 1-pump burpees
b) 13 KB swings - 24 kg
c) 30 BPAs - red - 10 high + 10 mid + 10 low
25-second rest between rounds
Not fasted! (Phew…) Press Widowmaker was somewhere between the bench and squat Widowmaker sets—didn’t challenge my breathing like the squats, but my shoulders were burning by the end (whereas my pecs/tris were still waiting for the work to begin on that bench set). Again, I’m pleased with how this one went for the first time out.
Sled wasn’t great, but honestly, Pwn’s The Last Castle has kind of ruined the continuous push (and the continuous Farmer’s walk, for that matter) for me—it feels so monotonous now and I want to do some other work along with it. Plus, just didn’t have any drive to move much quicker today. I see no reason why I can’t replace the continuous sled push with a variation of The Last Castle on a regular basis. At least for awhile, anyway. Going to give that some thought, maybe that’s what I do next week or next cycle or something.
Ate some eggs before this workout, and I’ve got a healthy, tasty dinner planned, so today is now heading in the right direction!
8 Likes
5s PRO, 5x5 FSL - c5w1d4
Wednesday - 20 October 2021
Workout: Conditioning + calves + squat WM, 0740-0900 (80 minutes)
Weighted vest walk - 24 kg - 15 minutes (to park)
Easy run - 9 laps, about 1750m - 8:37 or 9:43
Weighted vest walk - 24 kg - 15 minutes (from park)
Jump rope tabata - 16x20/10 - 1 round
SL CR - L/R - 30x10, 35x8 | 40x6 + isohold: 27s
Squat - 140x20
Fasted—on purpose! So that run was awesome this morning: the air was cold and wet, which is both painful and exhilarating all at the same time. I lost track of the lap count again, so I either did 9 laps in 8:37, which would be amazing, or 9 laps in 9:43, which is certainly less amazing, or 10 laps in 9:43, which would be amazing too. Either way, I got the work in and I didn’t hate every minute of it.
Was geared up for outside, so I did jump rope and calf raises in opposite order—and, man, could I feel that in the calf work. My right calf is always a bit weaker, but it was absolutely toast by the isometric hold at the end.
Cranked out the second squat Widowmaker set for the week this morning as well. Wanted 18 reps without a longer-than-usual pause, but got all 20. These are still most challenging on my lungs, but I see now I can crank out 20 reps without dying or injuring myself, so it’s just a matter of getting used to heavier weights in that rep range. And that’s just what the next several weeks are for…
(Modified) Cooper WOD and BPAs to follow this afternoon.
7 Likes
A “fun” way to go about this is to keep the plates separate from the sled. You’re doing 50 yard pushes, so put some plates at the 25 yard and 50 yard mark. Sprint to the 50 yard mark, grab the plates and put them on the sled, then go to the ones at the 25 and do the same, NOW push the sled the distance. THEN, when you’re done, put the plates BACK so you’re ready for your next run.
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Brutal! I’ll have to give this one a try…
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If you ever get your hands on a keg, it makes the whole thing a bit more workable and awful. I got some video of me doing stuff like that
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I find the best thing to do is have structure (especially Mon - Fri): eat at XX time in the morning, eat at XX time at lunch (even if I don’t feel like it). Also, try to have standard meals for two meals a day (breakfast and lunch, for me), with some flexibility on the third. I have found that this seems to allow me to absorb occasional splurges pretty well while preventing a multi-day spiral of poor food choices. That said, I will sometimes have weekends that include too many beers or slices of pizza, but by never skipping a training session and getting back to my structured eating on Monday the damage is not too bad.
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This is a great approach, and not too dissimilar from how I’ve managed things since abandoning the tracking and measuring, etc. What I need to work on—as evidenced by the first few days of this week—is adjusting on-the-fly: work blew up unexpectedly, I was totally unprepared, and I let it get to me.
I’m cutting myself some slack, however, because when I was in my previous mindset, I’d let a day or two like that derail me for a week or more. This time, I got back on track much, much sooner—all because I wanted to, and not because I felt like I had to.
The difference one’s mindset makes never ceases to amaze me!
2 Likes
5s PRO, 5x5 FSL - c5w1d4
Wednesday - 27 October 2021
Workout: Extra conditioning, 1330-1405 (35 minutes)
(Modified) Cooper WOD - for time: 23:14
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)
Could feel this morning’s squats while I was sitting at my desk today—slow and steady was the name of the game for this one: it was all about getting blood to my quads and not letting my lower body/core get stiff.
I’ll be having about 1-1/3 lbs of ground beef and some veggies for dinner tonight, so between this workout, that dinner, and some rest, I should be good to go for tomorrow’s work.
3 Likes
@T3hPwnisher - IIRC, you mentioned the brand you have in another thread recently, but I can’t find the post. Can you refresh my memory?
I see a plate-loadable one from Titan, but it ain’t cheap… Until I look at the PowerKeg from Mike Bartos!
That’s the one I got, but you don’t need a plate loadable one. Regular keg with some sand is more than enough
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Differing opinion, but wood pellets (like for pellet stoves) work just as well but are waaaaaaay easier to load into a keg. Any sand I’ve bought to load into my keg was a bitch because it sucks up any moisture and gets clumpy.
Plus, pellets are going to be very easy to find now with winter on the way.
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Not a differing opinion: I have never used pellets before
2 Likes