Congrats nice work
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Congrats!
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Absolutely crushed it dude!
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Those reps were clean as hell!! You crushed it!!!
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It looked like it was! That first rep flew up
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Those reps were fast mate, great job. I haven’t commented much lately but have still been following along. You work ethic and discipline and exemplary. So good to see the consistent hard work and the rewards that it brings. Well done sir. Salute
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Nothing wrong with those reps. You burned right through those 5 reps. Bar speed was good.
Congrats on that PR!
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@throwawayfitness, @Bagsy, @T3hPwnisher, @davemccright, @hustlinghat93, @simo74, @shaneinga - Thank you, folks! It sure feels good to have the 3-plate squat off my back—literally and figuratively!
5 Likes
7WP, Deload - d3
Tuesday - 19 April 2022
Workout: Press & daily work, 0820-0940 (80 minutes)
Warm-up
Jumps only (no throws)
Begin: 0847; End: 0930; Duration: 43 minutes
Press - 65x5, 80x5, 100x5 | 115x5, 130x5, 145x5, 160x2 (rep PR), 160x0
Ab wheel - ramp (18) - 15, 10
Decline DB press - 2x60 lbs - 15, 10
Chin-up - BW - 15, 10
Deficit reverse lunge - L/R - 2x25 lbs - 10, 10
Band pushdown - red - 30
BFP - red - 30
50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 45 reps
Another rough pressing day.
First, it was snowing! Yeah, snowing. So I skipped throws. Then it was time to lower the ramp for ab wheel rollouts, and that took a LONG time because I had to reconfigure the weight horns on my rack. Okay, done—now let’s lift. Then my wife starts texting, which is very uncharacteristic at this time of day, so I was kind of distracted during the warm-up sets.
Okay, finally, on to the main work. Everything started out just fine, I was feeling good and the bar was moving. Took 3-minute breaks between the first 3 sets, then 5 minutes before the top set. The first 2 reps were pretty grindy and, try as I might, I just couldn’t eke out a 3rd rep, let alone a 4th or 5th. Got maybe 1/2-way up, stalled, tried grinding, failed. Okay, call that one a “bad attempt.” Try again? Sure, why not. So, 4-minute break, unrack, and… Fail. Hard. Bar didn’t even really move! Bleh.
Actually, I’m not too burned up—it’s still a rep PR, I gave both tries real effort, and based on the way things went with my press last week, I’m not super-surprised.
So with 160x2, JW’s formula says my TM should be 150, which is back a cycle from where it was in the latter half of Beefcake, and that’s probably what I’ll use for the anchor: back up, get a running start, and build some more strength before starting the next leader.
Rest of the work was fine, and went pretty much how yesterday’s did. Apparently I cut my ab wheel rollouts shy by 5 reps, but I remembered the daily work this morning.
That’s it for today. Back at it tomorrow with some easy conditioning, and then deadlifts on Thursday.
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It’s April, how bizarre.
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Dude, you aren’t kidding. It’s been a cold and wet spring, and sometimes they’re like that, but c’mon—snow!?!
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same in Pissburgh.
I really love SDS, but IDK if I can put up with this for another 5-6 years
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7WP, Deload - d4
Wednesday - 20 April 2022
Workout: Easy conditioning, 0815-0905 (50 minutes)
1-pump burpees + 24-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. Legs were tired today, felt good to get them moving.
6 Likes
Not been keeping up much on here for a few days but you’ve absolutely killed the BBB and additional conditioning, really setting the standard.
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@aholding88 - Thanks, mate! It was an effective six weeks, for sure.
7WP, Deload - d5
Thursday - 21 April 2022
Workout: Deadlift & daily work, 0810-0930 (80 minutes)
Warm-up
Jumps only (no throws)
Begin: 0830; End: 0813; Duration: 43 minutes
Deadlift - 150x5, 185x5, 220x5 | 260x5, 295x5, 330x5, 365x5 (rep PR)
HLR - 18, 18, 4
Dip - 45 - 15, 10
Pull-up - BW - 13, 12
Push-up - 25
BPA - red - 10 high + 10 mid + 10 low
50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between
Assistance totals:
Push - 50 reps
Pull - 55 reps
Single-leg/core - 40 reps
No intensity today, feeling lethargic.
Went alright despite that, I guess. Pouring down rain again, so I skipped throws. Did the warm-ups and first round of core/push/pull assistance moves, then into the main work. Plan was to use straps for the first three work sets and then attempt 365 without them, but I got to the top set, tested the slack in the bar, and finked out. Probably the wise move, because that was the hardest deadlift set I’ve ever done. I locked 'em all out, though, so that’s good.
Even so, the heavier deadlifts haven’t been feeling great lately—I’m having a hard time staying tight and putting work in my legs, most of it goes to my lower back. And like the heavier squats, my hips shoot up fast. I’ll run with 365 as the TM for the upcoming anchor, but I may have to reset it for the leader that follows. With my 1-, 2-, and 3-plate goals for press, bench, and squat out of the way, all that remains is the 4-plate deadlift. But like the others, I’m in no hurry: I’ll get there when I get there, and I want to just walk in and crank out 5 solid reps—just like I did for each of the others. So if it takes me a bit longer to be that strong, so be it.
Rest of the work was fine. Weird pain in my left shoulder and into my pec during pull-ups (and maybe a little during dips), but hopefully I just slept on it in a funny way and it dissipates before benching tomorrow.
14 Likes
Solid PR there. Once I got heavy on my squats my hips liked to shoot as well. It helped if I concentrated on keeping upper back tightness.
Your deloads don’t look anything like mine.
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Thanks, @shaneinga! It took me awhile to get used to the 5/3/1 deloads—I’ve discovered they’re really just a drop in volume and a chance to work at your TM. And I always end up testing my TMs, so technically I’m not even running the real 7WP Deload. Go figure!
1 Like
7WP, Deload - d6
Friday - 22 April 2022
Workout: Bench & daily work, 0855-1005 (70 minutes)
Warm-up
Throws + jumps
Begin: 0914; End: 0951; Duration: 37 minutes
Bench - 115x5, 140x5, 170x5 | 200x5, 225x5, 255x5, 280x4 (rep PR)
Bulgarian split squat - L/R - 2x25 lbs - 15, 10
Seated DB press - 2x40 lbs - 15, 10
Chin-up - BW - 15, 10
Ab wheel - ramp (18) - 20, 10
Band pushdown - red - 30
BFP - red - 30
50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between
Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps
Failed the 5th rep on that top set—4th one was tough and a little grindy to get to lockout, felt okay on the eccentric, got about 1/3 of the way up, and back down it came: pinned! Like the press at 160, though, it’s still a PR. And, like the press, JW’s formula says my TM should be 270, which is where I started Beefcake. At least my vertical and horizontal pressing are consistent, haha!
Rest periods between work sets were 3, 4, and 5 minutes. (That’s the same as during yesterday’s deadlift work, too, just in case future-me wonders.) My left shoulder was still bothering me, and the pain now reaches down to my elbow, up to my trap, and around to my rear delt. I don’t think it really impacted my benching, other than I was sort of aware of it while lifting. Feels kind of achy now… More annoying than anything.
Tomorrow brings easy conditioning and BB curls, then into Pervertor, Anchor on Sunday.
I’m expecting work-related stress to reach new heights next week. Not sure how long it will last, though. Hopefully just through the week? Maybe into the week following? Whatever, I’ll get the work done, even if my schedule is a little weird.
Oh, and I haven’t decided on my daily work for Pervertor yet. I may take a break from chin-ups/pull-ups and do high rep band face pulls or pull-aparts or something. I will likely be continuing tabata front squats, however. But maybe just one? I need to scale back my food intake, and they DO NOT help my appetite.
Anyway, I’m really looking forward to Pervertor—it’s definitely an interesting setup: PR sets, Jokers, Widowmakers, FSL, SSL… It’s kind of like every 5/3/1 template all wrapped up into one! Should be good.
13 Likes
Considering JW says to test the TMs after an Anchor going into a new Leader and to do the normal deload in between the leader and Anchor where you hit your TM which you technically did, have you thought of keeping your TM the same on the Press and Bench for the Anchor and then testing again in 4 weeks?
I feel envy that you get to try the Anchor before I do, Legit cannot wait for Week 1 with the Pr set, Joker and then windowmaker.
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