I’m absolutely with you. After doing 5x10 in BBB, 5x5 is absolutely amazing! I’m just so thankful that I’m not doing 10 reps that I feel like I could get any percentage for the 5 reps haha!
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Pervertor, Anchor - c12w2 - summary
It was a pretty good week overall, though I always want 5s week to feel easy but it never does. Super-setting the assistance with every set of the main lift had an impact, but I made it through anyway, and looking at it objectively, most of the work was pretty solid. I do not anticipate doing that again this week, at least not during the work sets and the jokers. We’ll see, though: it’s another busy week at work, so time management will be key.
On a high note, I absolutely nailed my nutrition: good choices and reasonable amounts, day after day, and I dropped some of the bloat I had picked up after two weeks of indiscriminate eating. Looking forward to repeating that success again this week.
I’m moving into the final week of the Pervertor, Anchor template. There’ll be 1+ PR sets and some jokers, and last week’s SSL supplemental weights become this week’s FSL supplemental, so hopefully my energy levels hold up. My goals for the week are:
- Complete all 4 lifting workouts
- Complete 4 days of hard conditioning
- Complete 3 days of easy conditioning and direct calf work
- Do 50 burpees + swings and 100 band face pulls every day
- Do one tabata front squat workout every day
- Continue to eat well
This will be the last week of daily front squat tabatas. Plan is to hit 1x10 + 7x9 today, then add a rep every other day, which should bring me to 4x10 + 4x9 on Saturday. They’ve been awesome—I think I already said they’re their own kind of magic—but I will have been doing at least one-a-day for 9 out of the last 10 weeks. Not too bad, if you ask me.
Looking forward, I think it’ll be 5s PRO, 5x5 FSL for awhile after next week’s TM testing, and maybe I’ll re-introduce some of those CrossFit-style WODs I was doing. That worked well for me in the fall, so I’ll probably give it a go for a bit and see if I can continue to progress under that regime.
Right, so that’s that. Let’s get going!
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Pervertor, Anchor - c12w3d1
Sunday - 08 May 2022
Workout: Easy conditioning, 0640-0730 (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. Daily work and calves to follow throughout the day, maybe in bit and pieces given the day’s activities.
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Pervertor, Anchor - c12w3d1
Sunday - 08 May 2022
Workout: Daily work & calves, 1420-1510 (50 minutes)
Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10
Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10, 4x40/10
Really didn’t want to do this, but did it anyway. Mostly just feeling lazy… 1x10 + 7x9 with the front squats. Plan is to add a rep every other day, so same thing tomorrow then 2x10 + 6x9 on Tuesday, and so forth.
Anyway, glad today’s work is done. Now we just prep for 1s week squats tomorrow!
Happy Mother’s Day!
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Pervertor, Anchor - c12w3d2
Monday - 09 May 2022
Workout: Squat, 0855-1015 (80 minutes)
Warm-up
Throws + jumps
Begin: 0913; End: 1012; Duration: 59 minutes
Squat - 150x5, 180x5, 215x5 | 245x5, 280x3, 310x6 (rep PR) | 325x1, 345x1 (lifetime PR) | (245x5)x5
Dip - 60 - 15, 15, 12, 8
Pull-up/chin-up - 12, 12, 10, 10, 3/3
HLR - 20, 18, 12
Push-up - 30
Good morning - 115 - 20, 10
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
Well that felt like a metric crap-ton of squatting! Two new PRs and some decent supplemental volume today, so not bad. My lower back was thinking about being annoyed after 280x3, but it didn’t end up bothering me and I finished all of today’s squats without issue.
The 1+ PR set was up a solid 45 lbs from my last 1+ PR set of 265x6 in December 2021. The last few reps were a bit slow, and I took 3-5 deep breaths before hitting the last rep, but I wanted 6 and I knew it had all of them in me when the full weight of the bar hit my back as I unracked it.
The heavy joker at 345 (105% of my current TM) was just that: pretty funny. I’m not really interested in 1RM on any of my lifts, so I had absolutely nothing riding on that today, no ego invested whatsoever. In fact, I almost skipped the jokers altogether, but ended up deciding I wanted 1 rep. And a good thing, too, because that 1 rep was super-ugly, and it was the first time in a long time I came out of the hole a bit crooked left-to-right. I was able to correct that on the ascent, but I racked it after 1 because I really didn’t care to try for another: if 345 isn’t my 1RM, it’s close enough, haha! The joker was fun, I was able to laugh at myself for how ugly it was, and now I’m moving on.
Rest of the work was decent. The pull-ups/chin-ups felt strong today, and my shoulder wasn’t bothering me too much. Still took forever, even with super-setting assistance on the squat warm-up and supplemental sets, but I got it all in eventually.
Anyway, daily work and a sled push will follow later this afternoon.
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Hellll yes!
Combined we would be perfectly balanced on heavy squats
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Genuine LOL at this!
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I am in a state of happiness because Sven has Pr’d once again.
My brother @boilerman you shall witness this glorious Pr as I did.
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Holy crap! That’s some amazing work!
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Awesome @SvenG !! Start saving your pennies now, dude. You’re going to need some more 45’s soon.
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Congratulations on that squat PR!
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@heretolog, @tlgains, @anna_5588, @boilerman, @shaneinga - Thanks, everyone! I have to say, the jokers really are kind of fun, but the 5/3/1 PR sets are the real challenge.
The Pervertor, Anchor template has been awesome in that regard—there’s a ton of interesting work, for sure—but I’m looking forward to the end of it.
And I won’t be repeating it anytime soon, haha!
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Pervertor, Anchor - c12w3d2
Monday - 09 May 2022
Workout: Daily work + hard conditioning, 1200-1225 + 1530-1545 (25 + 15 minutes)
Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10
Sled push - 8x50 yds, 135 + sled = 222 lbs
Time: 8:30
Snuck this one in before lunch. 1x10 + 7x9 on the tabata again. Legs were a bit slow, but tomorrow will be the real tabata challenge: 24 hours after squats is always worse than just a few hours later.
Hard conditioning will follow after the kids are home from school and we’re settled in for the afternoon. I’ll just edit that in once it’s done.
Edit: Sled push done. Beat last Thursday by a full 20 seconds, so pretty happy with that. Oh, I’ve thawed some ground beef for dinner—thinking cheeseburgers on the grill are just what the doctor ordered!
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Yes thats what I am talking about right there. Bloody awesome Sven. Well done sir.
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Thanks, @simo74! My squat is coming along. I just wish I had thought to get a video, because then we could have all had a good laugh at it together.
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Pervertor, Anchor - c12w3d3
Tuesday - 10 May 2022
Workout: Bench, 1120-1240 (80 minutes)
Warm-up
Throws + jumps
Begin: 1137; End: 1236; Duration: 59 minutes
Bench - 125x5, 155x5, 180x5 | 210x5, 235x3, 265x6 (rep PR) | 275x1, 290x1 (lifetime PR) | (210x5)x5
Seated DB press - 2x40 lbs - 15, 14, 12, 9
Pull-up/chin-up - 12, 12, 11, 11, 2/2
Ab wheel - ramp (18) - 20, 18, 12
Band pushdown - red - 30
Bulgarian split squat - L/R - 2x25 lbs - 15, 15
BPA - red - 10 high + 10 mid + 10 low
Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps
So that’s another two-PR day! 265x6 for the 1+ set was slow and kinda awful. I managed to get them all up, but it didn’t feel strong. Anyway, that’s a 20-lbs increase over my last bench 1+ PR set in December 2021, so I’ll take it. In contrast, both of the jokers flew up today, and I probably had another rep at 290 in me. But I got the 1 rep I wanted, so I called it—again, no ego or anything riding on these jokers. They’re just for fun!
The ab wheel absolutely crushed me today, not sure why: I was huffing and puffing and struggling throughout. Everything else felt pretty solid, so I’m pretty happy with today’s work.
Got a late start because of my schedule, but I still have daily work and Pwn’s The Last Castle on the agenda. I was hoping to cut the grass, too, but that can slide into tomorrow, if necessary.
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Big aaahh bench
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Crushing these PRs like a soda can, great job!
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Huge and much-deserved PRs – congrats!
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3 plate bench, coming soon
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