Sorry to read that.
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Thanks, man. It started after some blueberries with Wednesday’s dinner. Normally I wouldn’t blame blueberries—I used to eat them regularly and they’ve not done that to me before—but I haven’t had them in a long time and it’s the only thing of late that’s been different.
On the other hand, maybe I’ve just got a stomach bug. Who knows?
5s PRO, 5x5 FSL - c9w1d7
Saturday - 12 February 2022
Workout: Extra conditioning, 1100-1130 (30 minutes)
Jump rope tabata - 4x40/10 - 1 round
In as few rounds as possible, EMOM:
a) Chin-ups/pull-ups (strict, various grips) - minimum 52 total
b) 1-pump burpees - minimum 50 total
c) KB swings - 24 kg - minimum 50 total
Rounds: 12
Jump rope tabata - 4x40/10 - 1 round
Needed to knock this out early. Really pleased with the EMOM work, got it all done in 12 rounds by pushing hard. Rounds were:
Chins - 10+3, 10+3, 10+3, 10+3 for 52 total
Burpees - 12, 12, 12, 14 for 50 total
Swings - 20, 15, 15, 15 for 65 total
Really happy with the chin-ups and pull-ups today—starting each round with 10 strong reps felt good. It’s kinda funny to me that burpees were the slow move, but they were all very crisp and clean—clearly not fast, but definitely not sloppy!
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5s PRO, 5x5 FSL - c9w1 - summary
A good week, liking the change of pace with this template. Don’t get me wrong, BBB is awesome, but 5s PRO, 5x5 FSL is too, in its own way. The assistance is kicking my butt, but that’s not a bad thing. And the extra FSL Widowmakers went well, got all 20 reps across all lifts. Felt good to push the hard conditioning again, was glad to improve the sled times over the course of the week—looking to maintain the faster pace this week. I ate properly all week too, and even though my gut hasn’t been right since Thursday AM, I haven’t lost my appetite.
My goals for this week should look familiar:
- Complete all 4 lifting workouts
- Complete an extra Widowmaker set for each lift
- Complete 4 days of hard conditioning
- Complete 3 days of easy conditioning + direct calf work
- Do 52 chin-ups/pull-ups and 50 somethings every day
- Continue to eat properly
Not sure why I wanted to do the Widomaker sets a day later last week; I probably thought they would be more like conditioning if they weren’t the same day. Mostly that just turned out to be a nuisance. Anyway, I’m not sure how I’ll tackle those this week. Maybe I’ll just do them at the end of the lifting workout or later in the day before regular conditioning or something this week, and see how that goes. Point is just getting the work done.
Looking forward to another good week, so let’s get after it!
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5s PRO, 5x5 FSL - c9w2d1
Sunday - 13 February 2022
Workout: Easy conditioning + calves, 0645-0715 + 0805-0900 (30 + 55 minutes)
Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13
Seated CR - 230 - 25, 20, 15
JR tabata - 4x40/10 - 1 round
(pause)
JR tabata - 4x40/10 - 1 round
Weighted vest walk - 30 kg - 35 minutes
Fasted.
Weird morning. Slept until 0550, which is where the disruptions began. Anyway, superset daily chins with calf raises and got in one round of jump rope before today’s schedule forced a pause. Got more rest between those sets than I would have in a more typical circuit, but still happy to have hit 13 straight reps without dropping for each grip.
Should be able to finish up with the walk and second round of jump rope here shortly, and I’ll just edit those into this post once they’re done.
My attempt at the 30-minute press challenge will follow later this afternoon, then I’ll probably eat like crazy: Mrs. SvenG has been slow-cooking pork shoulder since yesterday afternoon, the house smells amazing, and I’m already hungry, so despite the weird morning, today is off to a great start!
Edit: Got the remaining morning work done—still fasted. Loaded up the bar with 115 for the press challenge: It’s ready to go, so no excuses. Still planning to take each set from the floor, but I also setup the J-hooks in case I need to take it out of the rack—hope I didn’t just set myself up for failure, haha!
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5s PRO, 5x5 FSL - c9w2d1
Sunday - 13 February 2022
Workout: Extra conditioning, 1135-1215 (40 minutes)
In 30 minutes, AMRAP:
Press - 115
Reps: 169
@dagill2 - Here’s how it went down:
Took first rep of each set from the floor, so I got 34 cleans in as well. Did strict press for the first 10 sets, then push press for the next 24. Quickly settled into 5-rep sets with that, but tried pushing it in the second to last set and failed to lockout rep 6. Had about 30 seconds on the clock, so tried to get as many more in as I could, got 3, failed rep 4, set the bar down, and that was it: time expired.
Prior to this, I pressed 115 for 10 in a 5+ PR set last November, and I did 105 for 17+3 in single rest-pause set last December, so I figured 30 minutes of 115 would be a challenge. And it definitely was—I was huffing and puffing, feeling it everywhere by the end. But…
Even though I was using a fair amount of leg drive by the end, I’m wondering now if I could’ve hit triple digits with a higher weight (135, maybe?) because of that.
Maybe next time, haha!
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Thats some good work man, awesome work.
Slight issue though: 115 comes out to 52.5kg which means if i decide to get competitive, i’m going to have to get the little tiddler playes out.
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You’re an absolute badass SvenG. That’s amazing
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@dagill2, @boilerman - Thanks, guys! It was a good workout, to be sure, but I think I can go heavier and still get some good reps in.
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Good on you dude! These challenges make us grow.
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5s PRO, 5x5 FSL - c9w2d2
Monday - 14 February 2022
Workout: Squat, 0855-1010 + 1150-1200 (75 + 10 minutes)
Warm-up
Throws + jumps
Begin: 0914; End: 1008; Duration: 54 minutes
Squat - 120x5, 150x5, 180x5 | 210x5, 240x5, 270x5 | (210x5)x5
Dip - 75 - 15, 14, 11
Pull-up - BW - 13, 13, 13+1
HLR - 20, 20, 10
Push-up - 40
BFP - red - 40
Good morning - 115 - 20, 10
Squat - 210x20
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
So I’m on morning 5 of guts being messed up, and it seems to be getting worse, not better: nauseous when I went to bed last night, slept poorly, nauseous when I woke up this morning, and I didn’t feel like eating. (Uh-oh, @hustlinghat93, looks like I spoke too soon!)
I forced down some breakfast—fortunately it wasn’t as awful as it might have been—but I went into this workout mentally drained and physically empty.
It kinda shows, too: took forever to get through it, everything felt heavy, and I needed a rest-pause to hit my in-workout pull-up reps, which hasn’t happened in a long time. But mostly I lacked mental intensity this morning…
I had intended to do this week’s squat Widowmaker immediately following, but waiting until later today is the smart play. I’m going stay hydrated so I bounce back after lunch and crush the rest of today’s work.
That’s the plan, anyway!
Edit: Just knocked out that Widowmaker, took about 10 minutes from the time I headed downstairs until I stripped the bar and closed the weight room door behind me. Less than 1:30 with the bar on my back: 16 strong reps, 9 deep breaths, then strong singles with 3 breaths between until I was done. Will hit up daily work and hard conditioning later this afternoon.
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Sucks to hear man but good to see you still managing to hit everything.
I think the fact you don’t actively track your bodyweight or calories has stopped this much worse… Nothing worse then messed up stomach and seeing the scale lower then it should to fuck with you mentally.
Hope it clears up soon and you manage to hit that widowmaker set without issue
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5s PRO, 5x5 FSL - c9w2d2
Monday - 14 February 2022
Workout: Hard conditioning, 1545-1630 (45 minutes)
Descending ladder: 7 → 1 with 8 chin-ups/pull-ups after each round
a) Devil’s press - 2x30 lbs
b) DB thruster - 2x30 lbs
Time: 14:36
Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 9:47
Glad I crushed that Widowmaker earlier, because this one was rough. Got 8 straight chins on all but the last set, where I had to do 7+1: I just couldn’t finish it off. And not for lack of trying, either!
Happy with the sled push under the circumstances—still came in better than EMOM.
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Amazing work here as always. On the guts, ibs, nerves, sick?
(if ibs like, can recommend taking pro-biotic capsules, some guar gum powder (stir into coffee), etc)
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Starting to think this… Issues began after I ate some blueberries last week, but it’s persisted long enough that doesn’t seem quite right. That, and I’ve never reacted to blueberries like that before. I figured it was just odd, and that I’d be back to normal soon, but I’m still waiting for that!
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Amazing to see all the work you do Day after day! Having just graduated from 5/3/1 second Edition (which is very simple) to 5/3/1 Forever and learning more advanced programming strategies, I think your log is a great source of info for me. Funny enough, you and I even have almost identical training maxes. Thank you for the inspiration!
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@wiseman83 heaps of damn hard work and progress going on in here . He’s not an Aussie but we can’t all be perfect 
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Nobody is perfect you’re right. Least of all me!
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Although he is getting scary close.
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@T3hPwnisher - Just realized I ‘liked’ your post but didn’t reply. Anyway, thank you! It was a good challenge—very different than the 20+20: I think I discovered “under-recovery” with this one, haha. In both cases, though, I also discovered I’ve got more to give!
@davemccright - Thanks for your comments, my man! I started with Forever, read it cover to cover several times, and then backed up to read both the original 5/3/1 and Beyond as well—there’s so much amazing work to be done! Your recent progress pictures were super-impressive, and I’m looking forward to seeing you finish up the BBB Challenge. Let’s keep on crushing it!
@simo74, @Cyrrex - Thanks for the praise, even if I fall short of Aussie (and Hobbit) perfection, haha.
@wiseman83 - Welcome to my log! Glad to have you along for the ride.
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