I ended up doing 10reps because the hip shift was getting bad
Still feel like a pussy 
1 Like
5s PRO, 5x5 FSL - c5w2d2
Monday - 01 November 2021
Workout: Squat, 0900-0110 (70 minutes)
Warm-up
Throws + jumps
Begin: 0917; End: 0959; Duration: 42 minutes
Squat - 110x5, 135x5, 160x5 | 190x5, 215x5, 240x5 | (190x5)x5
Pull-up - BW - 10, 10, 10, 10
HLR - 20, 18, 12
Dip - 60 - 12, 12, 12, 4
BPA - red - 10 high + 10 mid + 10 low
Good morning - 120 - 15
Push-up - 25
Squat - 165x20
Assistance totals:
Push - 65 reps
Pull - 70 reps
Single-leg/core - 65 reps
BOOM
Great work today! Long-ish Monday AM meeting beforehand, feeling lethargic, left SI joint bothersome. Got under the bar, worked it all out. Lots of adrenaline today from second workset forward.
HLRs were tough today, could feel that joint—some kind of soft tissue was stretching. Moved to barbell for good mornings; felt the stretch and they went alright, but 120 lbs was a bit aggressive; had to pause longer between last 5-6 reps than I would’ve liked. Gonna drop that back to 95 lbs and work my way back up, probably pretty quickly.
Decided to go ahead and get today’s Widowmaker out of the way since I was warmed up, even if I was already fatigued—no time like the present. Waited about 3 minutes for my HR to recover after push-ups, but that wasn’t happening—just pure adrenaline. Screw that, it’s not coming down, let’s do it. First 13 like they were nothing, one deep breath, banged out the next 3; did each of reps 17-20 like easy singles, 2-3 short breaths between. Done, flying high!
And now the crash… Luckily nothing but desk work, burpees, swings, BFPs, and food for the rest the day.
Edit: While it’s still kinda fresh, the squat WM taxed my quads more than my breathing today: I paused because of muscle burn, not shortness of breath. I’m sure it’s a combination of heavier weight and accumulated fatigue from the preceding workout, but it was definitely a different feeling today than the squat WMs last week. Wednesday will be interesting!
10 Likes
5s PRO, 5x5 FSL - c5w2d2
Monday - 01 November 2021
Workout: Conditioning, 1605-1625 (20 minutes)
4 rounds of:
a) 19 1-pump burpees
b) 19 KB swings - 24 kg
c) 25 BFPs - red
25-second rest between rounds
Slow and steady, but still got the HR up for a bit. Joint has been touchy today, tried to move around a lot at work, and the swings helped loosen it up a little.
2 Likes
5s PRO, 5x5 FSL - c5w2d3
Tuesday - 02 November 2021
Workout: Press, 0745-0850 (65 minutes)
Warm-up
Throws + jumps
Begin: 0803; End: 0842; Duration: 39 minutes
Press - 55x5, 65x5, 80x5 | 95x5, 105x5, 120x5 | (95x5)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 - 18, 7
Cable crunch - 50 - 15
Band pushdown - red - 15
Press - 80x20
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Crap. I just realized that press WM was 5 lbs short—it was supposed to be 85 lbs, and while I’m sure I could’ve had that for 20, too, it’s frustrating because I just wasn’t paying attention again. Idiot…
So other than that, it was a pretty good workout. The press top set moved smoothly, and the FSL sets left me fatigued. The Bulgarians sucked. I mean, they always suck, but today they were particularly difficult. Got 'em all in, though. Nothing else noteworthy—just a pretty solid workout overall.
Sled and other conditioning stuff to follow later. Maybe I’ll even redo that press WM, 'cause I have a hard time letting my own stupidity go uncorrected… Guess we’ll just have to see what happens.
12 Likes
You, sir, are a beast. Just reading your log almost makes me fatigued. I envy your energy and recovery ability. 
2 Likes
Thanks, my friend, I appreciate you taking the time to say so!
1 Like
5s PRO, 5x5 FSL - c5w2d3
Tuesday - 02 November 2021
Workout: Press WM (redux) + conditioning, 1555-1640 (45 minutes)
Press - 85x20
BFP - red - 4x25
10 rounds of:
a) Sled push - 25 yds, 135 + sled = 222 lbs
b) 10 1-pump burpees
c) Sled push - 25 yds, 135 + sled = 222 lbs
d) 10 KB swings - 24 kg
No rest between rounds
Time: 24:59
So, being pedantic as I am, I decided to do the 20-rep press set with the proper weight. Went well considering those were reps 76-95 for the day. Straight into BFPs, then outside for the sled + burpees + swings circuit, a la Pwn’s The Last Castle. I ended up with a decent time: actually beat the last time I did this variation by well over 30 seconds, which is kinda funny, because this one was just about getting the work in and it felt really slow.
Is it weird that I’m super excited because it’s breakfast-for-dinner night at the SvenG house? I love breakfast-for-dinner! I’ll probably have a half-dozen scrambled eggs, about the same in slices of turkey bacon, and maybe even a Kodiak Cakes waffle or two—there’s nothing better than waffles hot off the iron! If I’m feeling really crazy, I may even drizzle those with a bit of Walden Farms syrup.
Man, I love to eat!
9 Likes
nope.
I put the eggs and bacon between the waffles with the Walden farms and eat it as a sandwich.
2 Likes
Eating really is the best.
1 Like
5s PRO, 5x5 FSL - c5w2d4
Wednesday - 03 November 2021
Workout: Squat WM + conditioning + calves, 0745-0910 (85 minutes)
Squat - 165x20, 165x20
Weighted vest walk - 24 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 9:43
Weighted vest walk - 24 kg - 14 minutes (from park)
Jump rope tabata - 16x20/10 - 1 round
SL CR - L/R - 30x12, 35x10 | 40x8 + isohold: 13s
Can I just say it? Out loud? In public?
I’m a F*CKIN’ monster.
(Pardon the language, but sometimes it just fits.)
Now I know I’m no @T3hPwnisher or @throwawayfitness, with their monster weights for monster reps, and I know I’m no @ChongLordUno, with his 1000-rep workouts, but two squat Widowmakers, back-to-back, at 165 lbs is a big, big win for me—physically and mentally.
Right, so… That work was fasted, as usual for Wednesday mornings. Woke up thinking about the squats, so wanted to get the pain out of the way just as soon as I started. Did a quick warm-up, then 135x5 to loosen things up a little more, then into the first 20-repper. Took that one as JW recommends: 15 easy reps, 3 deep breaths, a triple, 3 deep breaths, a double. HR in the 150s, not bad, and now we’re half-way there. 3-minute rest, HR down into 120s, so let’s go: 16 reps, not easy (labored breathing), but not grinders; 5 deep breaths, a double, 5 deep breaths, a double. Done. Quads burning, lungs burning. But done. And there you have it: I’m feeling like a M-O-N-S-T-E-R.
Walked to park, easy run. And I mean easy—felt the closest to a jog since I’ve started running. But a good time: 9:43. Makes me think maybe that 8:37 last week could have actually been for 9 laps, because I was pushing then. Anyway, back home for the rest of the work. All good.
First day with temps below freezing. Not ready for that, but somehow we’re into November already. Gonna have to toughen up quickly and settle in for the winter—it only gets worse from here.
(Modified) Cooper WOD and BFPs later today. As usual, Cooper should help keep my lower body from revolting against this morning’s squats.
15 Likes
Quoting this part because THIS is the truth. You don’t need to qualify, justify or excuse it dude: own it. You absolutely are.
5 Likes
Thanks, my friend! Joining this community has changed my whole approach so much—and I’m so much the better for it!
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Yeah man @T3hPwnisher is bang on the money
Who gives a fuxk what we’re up to. Just own your own shit and embrace it man. Keep going brother
4 Likes
Well said, my man! Thanks for chiming in.
Yes you are.
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Again, thank you. It’s been an exciting transition these last six months, and I appreciate you—and Pwn, and ChongLord, and all the others I didn’t mention explicitly—tagging along for the ride.
I’m starting to get excited about the upcoming anchor, too: I’ll be entering PR territory when I get there!
2 Likes
Don’t have to talk it down mate . You are kicking ass right now
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Thanks, compadre!
Still getting used to that, for sure. But I’m definitely in a good place these days!
1 Like
5s PRO, 5x5 FSL - c5w2d4
Wednesday - 03 November 2021
Workout: Extra conditioning, 1545-1625 (40 minutes)
(Modified) Cooper WOD - for time: 22:33
10 rounds of:
a) 10 burpees
b) 10 air squats
c) 10 KB swings - 24 kg
d) 10 sit-ups
BFP - red - 4x25
Been flying high all day. Went in to work and kicked out a bunch of stuff I’d previously been ignoring—there’s no time like the present, after all. (@tlgains - don’t underestimate your statement: “I seem to learn life lessons through strength training.” There’s carryover here, and it’s for real, my dude.)
This workout was just what I needed.
6 Likes
Could not agree more. I’m doing far less work than you and getting my arse kicked
1 Like