Thanks, my friend!
Haha!
I’m not trying to be artificially humble or something. I think it just shows my mindset lately: I want these high rep sets to feel typical, and that seems to be what’s happening.
Now I’ve just gotta keep driving the weights up!
Sorry; I didn’t mean to accuse you of false modesty (you most certainly are not that); this ^ ^ ^ was what I intended to point out.
You deserve to be able to celebrate your (not inconsiderable) achievements! And until that happens, we’ll just celebrate them for you! 
Forever(-ish) BBB - c8w3d1
Sunday - 23 January 2022
Workout: Extra conditioning, 1440-1315 (35 minutes)
Jump rope tabata - 4x40/10 - 1 round
Pwn’s Burpee & Snatch Ladder (Heavily Modified) - AMRAP, 15 minutes
Ladder: 1 → 5; repeat
a) Navy Seals
b) Alternating DB snatch - L/R - 35 lbs
c) Chin-ups/pull-ups (strict, various grips)
Ladders: 2.3 in 15:48
21 chin-ups/pull-ups (strict, various grips) - 7 + 7 + 7
Jump rope tabata - 4x40/10 - 1 round
So that was awesome! Hard, but awesome.
Replaced Pwn’s burpees in a weighted vest with Navy Seals and added the chins as a way to knock out the daily reps—and it actually worked pretty well, if I do say so myself. I only made it through 2 full ladders and completed through 3 reps of Navy Seals when the timer expired, so I finished up the 3-rep snatches and chins in an additional 48 seconds; hence, “2.3 in 15:48.”
Still needed 21 chins to get 52 for the day, so knocked those out immediately after the circuit as 3 sets of 7, rotating through grips.
In retrospect, that workout is better suited for a day when time is less of an issue—I could’ve kept going for quite awhile (and that’s how Pwn described it in his book), but I didn’t have much time this afternoon. Still, it got my HR up, had me drenched in sweat and breathing hard, so it was definitely time well spent.
Forever(-ish) BBB - c8w3d2
Monday - 24 January 2022
Workout: Squat, 0850-1000 (70 minutes)
Warm-up
Jumps only (no throws)
Begin: 0907; End: 0958; Duration: 51 minutes
Squat - 130x5, 160x5, 190x5 | 215x5, 245x5, 275x5 | 200x21, 200x15, 200x14
Dip - 60 - 15, 15
OA row - L/R - 50 - 18, 12
HLR - 20, 20, 20
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Not my best squat day.
More snow, cleared enough to get a car out before breakfast, but not enough to throw, so I skipped those and did more jumps instead. Lots more shoveling to do later. Monday AM meeting, straight into workout. Felt fine going in, but it just wasn’t there today—something was off, not sure what. 275 felt really heavy off the rack, set up too narrow but didn’t fix it, just went into the reps. They moved alright, but I’d wouldn’t say I crushed them.
Similarly with the supplemental: something just wasn’t quite right. Not the stance this time, but… something. Getting 21 on that first set was way too hard. Took about 2:45 just to get those. Rested 3 minutes and tried again, but same thing: 15 reps was just plain hard. Racked it, rested maybe 2 minutes, and made it through the last 14. All told, those three sets took about 13 minutes. Ugh.
Luckily everything else went smoothly. I wanted that top set to feel strong so I could justify bumping up the TM as I move into the anchor, but it didn’t. Think I’m going cycle up anyway and see what happens.
KB swings, burpees, daily chin-ups/pull-ups later, followed by a weighted vest walk. More snow shoveling throughout the day, too.
Forever(-ish) BBB - c8w3d2
Monday - 24 January 2022
Workout: Easy conditioning, 1540-1700 (80 minutes)
21-15-9-5/7
a) 1-pump burpees
b) KB swings - 24 kg
c) Chin-ups/pull-ups (strict, various grips)
Time: 11:35
Weighted vest walk - 28 kg - 35 minutes
I’m very happy to say I cleared the driveway and it didn’t take me all day. I’m very sad to say more snow came in and you wouldn’t know I even lifted a shovel.
Revisited an old standard today: burpees + swings. Daily chins add a nice twist, and that rep scheme works pretty well. Think the chin-ups went: 11+(6+4), 1+(8+3)+3, 8+1, 1+2+2+2. Did 7 chins on that last set to hit 52 for the day, and the mini-sets represent a grip change. (I had to drop on the 6+4 and the 8+3 sets of the same grip.) Realizing now I should do groups of 13 reps per grip to minimize changes…
Walk was miserable, no matter which direction I was facing, the snow was blowing in my face. I may try to clear the driveway again yet tonight, because it’s supposed to stop and get above freezing soon—more chance for stuff to melt off overnight.
Forever(-ish) BBB - c8w3d3
Tuesday - 25 January 2022
Workout: Press, 0940-1040 (60 minutes)
Warm-up
Jumps only (no throws)
Begin: 0955; End: 1037; Duration: 42 minutes
Press - 65x5, 80x5, 95x5 | 105x5, 120x5, 135x5 | 100x(17+5), 100x(10+4), 100x(10+3+1)
Incline DB press - 2x60 lbs - 18, 12
Pull-up - BW - 13, 13, 4
Ab wheel - ramp (14) - 25, 20, 15
Band pushdown - red - 30
BFP - red - 30
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
Here we go again! Didn’t shovel anymore yesterday, and a good thing, too: more snow overnight, so before breakfast, I cleared enough to get out. Again, not enough to throw, which is too bad, because I really do like to get those in on pressing days, but I did more jumps instead. Still have more shoveling to do…
Press felt strong today: I crushed the top set and am not disappointed in the supplemental work, despite taking 3 rest-pause sets to get all 50 reps. It is a 1s week, after all, so I’ve gotta respect the weights. Took about 10 minutes to complete that work today, with about 2.5 minutes of rest between the sets. Everything else felt strong, too.
Some kind of EMOM work with front squats and daily chins today. Will likely swap today’s hard conditioning and tomorrow’s easy conditioning, as the driveway isn’t likely to be clear enough for pushing the sled yet today. Depends in part on the weather, I suppose: we’re already past the high for the day, so even if I get it pretty clear, the residual isn’t likely to melt off quickly enough.
But maybe the sun will come out and help a bit, who knows?
From JW’s blog, for future (or maybe even current) me:
“… kids/family often put things into chaos, especially for those of us that are driven and very much selfish in these pursuits. I know I am - and it’s often looked at as a fault - there is much resentment for the male who doesn’t give up EVERYTHING for their family. But I politely raise my middle finger at these people who want to neuter men who have passion. You don’t have to give up everything to be a good father. It just a matter of putting your energy in the right places at the right time.”
Forever(-ish) BBB - c8w3d3
Tuesday - 25 January 2022
Workout: Hard conditioning, 1510-1605 (55 minutes)
In as few rounds as possible, EMOM:
odd) Front squats - 135 lbs - minimum 50 total
even) Chin-ups/pull-ups (strict, various grips) - minimum 52 total
Rounds: 10
In a 28-kg weighted vest, 8 rounds of:
a) Sled push - 25 yds - 135 + sled = 222 lbs
b) Run to start - 25 yds
c) 7 KB swings - 24 kg
d) Run to sled - 25 yds
e) Sled push - 25 yds - 135 + sled = 222 lbs
f) 7 KB swings - 24 kg
Time: 23:26
So I get to choose these conditioning workouts, and I choose front squats!?! What’s wrong with me? I hate front squats…
Cleared the driveway shortly after lifting, and it dried up enough that I decided to get the scheduled hard conditioning workout done.
As much as I really do hate front squats, I got 15, 11, 5+5, 6, and 8, for 50 total. (I lost my rack in the 5+5 set and had to reset.) Chins went 10+3, 10, 3+5, 8+3, and 8+2, for 52 total. I had to drop on almost every set, but twice it was to rotate grips (which I did every 13 reps).
I thought about running that work as minimum rounds to 50 front squats with 5 chins EMOM, but this was super effective (i.e., super hard). Maybe that’ll make sense once I get more proficient at front squats, but, yeah—this did the trick.
The sled push today was horrible: I was toast when it started. Was just about to start the second set of swings in round 7 when the timer expired, and I finished those up at 20:27. I wasn’t content with that—my mind kept saying I wasn’t pushing hard enough (even though I was absolutely dying!)—and I had a few extra minutes, so I pushed for 8 full rounds in 23:26.
I’ve got 1.5 lbs of chicken tenderloin marinating for dinner—hopefully that’ll put me back on track so I can continue to crushing it tomorrow!
Forever(-ish) BBB - c8w3d4
Wednesday - 26 January 2022
Workout: Easy conditioning + calves, 0750-0915 (85 minutes)
Seated CR - 220 lbs - 25, 20, 15
Bike@120 bpm - 15 minutes
Weighted vest walk - 28 kg - 33 minutes (to/from park)
Fasted. I can confirm the track remains buried in snow. We’re going to need some seriously warm weather for it to clear. Stationary bike will suffice in the interim.
Some more EMOM work with jump rope buy-in/buy-out later today
Forever(-ish) BBB - c8w3d4
Wednesday - 26 January 2022
Workout: Extra conditioning, 1605-1640 (35 minutes)
Jump rope tabata - 4x40/10 - 1 round
In as few rounds as possible, EMOM:
a) Thrusters - 95 lbs - minimum 50 total
b) Alternating DB snatches - L/R - minimum 25 total (per arm)
c) Chin-ups/pull-ups (strict, various grips) - minimum 52 total
Rounds: 15
Jump rope tabata - 4x40/10 - 1 round
Holy crap! That was an action packed 15 minutes. Not sure why I’m on the EMOM bandwagon all of a sudden, but man does it work!
There was some on-the-fly strategizing as the rounds went on and I realized what it was going to take to complete the chin-ups/pull-ups—they are still the weak link. Even so, this was a very effective workout.
Thrusters went 15, 10, 10, 8, 7 for 50 total. Snatches went 8, 8, 6, 5, 7 for 34 total (per arm). Chins went 8+3, 2+8, 5+5, 8+4, 9 for 52 total. Except for the first set, all drops were for grip changes after 13 reps—not bad!
All that’s left is to eat, eat, eat and then rest up to destroy tomorrow’s deadlifts!
Forever(-ish) BBB - c8w3d5
Thursday - 27 January 2022
Workout: Deadlift, 0805-0920 (75 minutes)
Warm-up
Throws + jumps
Begin: 0825; End: 0914; Duration: 49 minutes
Deadlift - 150x5, 180x5, 215x5 | 245x5, 280x5, 310x5 | 230x31 (rep PR), 230x(14+5)
Dip - 60 - 15, 15
OA row - L/R - 50 - 18, 12
Ab wheel - ramp (14) - 30, 20, 10
DB lateral raise - 2x12 lbs - 30
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
I’m telling ya: 2 lbs of taco meat with shredded cheddar is the cure for all your ills.
Awesome day. Those deadlifts felt strong, start to finish. 280 and 310 exceptionally so. Pretty happy with the supplemental today, too. Took 11 minutes to complete the two sets. I fumbled a lot with the straps today, which I used only on the supplemental sets: it took me a full 1.5 minutes to get going on the first set, but I was happy to get 31 reps. I took about 3 minutes to rest between the sets. Had to rest-pause the second because something was still wonky with the straps and I was coming down unevenly. Paused for about 15 seconds to tighten them up, then knocked out the rest. Whatever… Still a great day and I’m feeling good.
Pwn’s Countdown with clusters instead of thrusters this afternoon, followed by a weighted vest walk. It’s only 9 degrees Fahrenheit right now, but we’re supposed to climb into the mid 20s, so hopefully it won’t be too miserably cold.
I fully believe, support and endorse this. Tacos get you those super rare amiño acids.
Hope for that misery man! When nature provides it for free, you don’t have to work for it, haha.
Crushing it as always.
Ha.
Ha.
Haaaaaaa.
Forever(-ish) BBB - c8w3d5
Thursday - 27 January 2022
Workout: Easy conditioning, 1525-1650 (85 minutes)
Pwn’s Countdown with 8 chin-ups/pull-ups (strict, various grips) between moves
Time: 18:48
Weighted vest walk - 28 kg - 35 minutes
So replacing thrusters with clusters—basically taking each rep from the floor—adds its own kind of suck, but what really made this one tough was 8 chin-ups/pull-ups between moves instead of 6. Still, 80 chins in less than 20 minutes isn’t bad for me, especially since the time between isn’t really rest. At least not as far as my breathing is concerned, haha! Got 8 straight without dropping on every set except the last two, both of which went 5+3.
Warmed up significantly—thermometer’s reading 31 right now—but the walk was still miserable. In fact, I’m really beginning to loathe these easy conditioning days… They must be working!
Forever(-ish) BBB - c8w3d6
Friday - 28 January 2022
Workout: Bench, 1000-1055 (55 minutes)
Warm-up
Jumps only (no throws)
Begin: 1015; End: 1054; Duration: 39 minutes
Bench - 120x5, 145x5, 170x5 | 195x5, 225x5, 250x5 | 185x20, 185x10, 185x10, 185x10
Standing DB press - 2x35 lbs - 18, 12
Chin-up - BW - 15, 15
HLR - 20, 20, 20
Push-up - red - 30
BFP - red - 30
Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps
More snow, you know the drill: cleared some before breakfast, more left to do, no throws, finally got around to this.
Work sets were strong today, but I ran out of gas on the supplemental. Not a problem—the work got done. I’ve quietly replaced cable crunches with extra ab wheel and HLR work, starting to feel that here at the end of this week. Think that’s probably a good thing. Everything else was fine today, not much else to say.
Supposed to run The Last Castle this afternoon, but we’ll see what happens with the snow. I may end up swapping that with tomorrow’s easy conditioning instead. Will do my daily work regardless of what happens with conditioning.
Forever(-ish) BBB - c8w3d6
Friday - 28 January 2022
Workout: Hard conditioning, 1530-1630 (60 minutes)
In as few rounds as possible, EMOM:
a) 1-pump burpees - minimum 50 total
b) Reverse lunge - L/R - 2x20 lbs - minimum 50 total (per leg)
c) Chin-ups/pull-ups (strict, various grips) - minimum 52 total
Rounds: 15
Pwn’s The Last Castle in a 28-kg weighted vest - 6 rounds
a) Farmer’s walk - 25 yards - 2x77 lbs
b) 6 alternating DB snatches - L/R - 35 lbs
c) Farmer’s walk - 25 yards - 2x77 lbs
d) 10 KB swings - 24 kg
Time: 20:08
I am my weaker self’s worst nightmare.
Based on the way I was feeling going in, I had talked myself into being satisfied with 5 rounds of The Last Castle in 20 minutes. F-that, SvenG, don’t be a wuss.
It wasn’t quite as fast as last week, but I got 6.
Still loving—and by “loving” I mean “absolutely hating”—EMOM work. I was a bit surprised that lunges were the slow move today, and I think if I can push just a little bit harder, I’ll be able to get all of the work done in 12 rounds rather than 15. But still pretty happy with how it went, particularly the chins. Rounds were:
Burpees - 13, 12, 13, 10, 6 for 54 total
Lunges - 12, 12, 11, 10, 8 for 53 total (per leg)
Chins - 12+1, 10+3, 10+3, 9+3, 5 for 56 total
Wasn’t playing number games on that second-to-last set of chins: I honestly ran out of steam and almost missed the 12th rep as it was. Went ahead and did 5 in that last round, just because.
And just in case you’re wondering: I really HATE that vest. It makes everything suck.
Forever(-ish) BBB - c8w3d7
Saturday - 29 January 2022
Workout: Easy conditioning + calves, 0825-0940 (75 minutes)
Seated CR - 220 lbs - 30, 20, 10
Weighted vest walk - 28 kg - 35 minutes
BB curls - 111 (rep PR)
Fasted. No interruptions today, just a later-than-usual start.
The bad news is that it was 6 degress Fahrenheit in the sun this morning during that walk. The good news is that the tiny bit of my face that was exposed to the air was so cold and burning so badly that I barely noticed the 60 lbs of vest that I’ve come to despise so much digging into my traps!
Crushed the BB curls this morning. My mind started to falter around rep 50, so at some point during the next 50 reps I decided I would hit 110 and ended up doing one more, just for good measure. I’m not sure what it says about my form, but my forearms burn so badly and get such a big pump with these sets it’s crazy. (My biceps do, too, but my forearms much more so.)
Daily work and conditioning later today.
does this hurt your neck?
Sometimes I get a slight headache because things get so tight, but I find the discomfort to be in my traps and shoulders moreso than my neck.
