I’m officially two days and two workouts into my time in Canada! Yesterday’s deadlift workout was one I really had to fire myself up for. I had already had 4 beers and 2 glasses of wine, so I was a bit buzzed going into it but I got the work done. Today’s Press workout was right on the money. I set Two rep PRs on Press today. I did my first set of 5 for the 5x5 fsl, and decided “screw it, I should do the last 20 reps as a Widowmaker instead, same volume anyway.” So I did and I’m a better man for it. Look forward to spending the rest of today with my fiancé as it is her birthday today!
Overhead Press 125x5, 140x3, 160x6(rep PR)
Overhead Press FSL 125x5, 125x20(rep PR)
Barbell Row 4x10
Db Flyes 4x10
Modified French Press 4x10
EZ Bar Curl 4x10
Hanging Leg Raises 4x10
Db Single Leg Calf Raises 4x10
You surely jump that shit to another level! Going afterparty at the gym! How do you spiritize a protein drink - vodka chocolate caseinate? Sometimes you make me wonder whether the gym is your profession! You should blame the alcohol in case you didn’t live up to your standards: “Drunken deadlift 365×5 (equals 465 sober)”.
I enjoy lifting greatly! If I could make money with my gym sessions, I’d really be in business haha! The funny thing is, the weight actually didn’t feel too bad, especially given the alcohol I had consumed. I definitely could’ve lifted over 400 for 5x5 I feel like, but I generally try to be a good boy and stick to my numbers I have written down haha! Plus, my focus wasn’t the best lol
I was building a deck with my father in law all day the past two days, so I’ve done no lifting on top of it. Hoping to come back fresh for tomorrow morning!
A new day, a new week, a new lifting cycle. I’m taking on the program I wrote and beta tested back in the winter. A spin off of 5/3/1 and Widowmakers. Most assistance work is Rest paused. This is my marriage of DC and 5/3/1. Weight moved very well
Thank you! I really appreciate that! I was shocked when I was checking through my records and my old rep pr was just a few weeks ago of 240x10! I wasn’t even thinking about it When I was under the bar, I just knew I wanted 10 and then I had at least one more in the tank, so I got a solid 11th. I’m pumped about it because Bench progress is typically slow. I think the combo of heavy sets with a high rep Widowmaker is a difference maker for me!
Had one monster of a workout last night. I was absolutely drenched by the time it was finished. I consolidated Thursdays workouts with Fridays. That means squat Widowmakers AND OHP. Set an OHP and squat rep pr too. Everything actually felt super light today.
Pre grappling lift today was done immediately after getting out of bed. From bed to deadlifts in about 5 minutes. The weights felt light as a feather today. Recovery has been pretty awesome. Ample sleep and food has been fueling some awesome results!
Thank you you Sven! You are a huge inspiration to me and I frequently try to follow your logic and reasoning when I think about the way I put together Training and a lot of the decisions that go into that. I think you are very smart with how you handle your programming and then EXECUTION of said programs! You’re a beast my brother
Had one hell of a Bench workout today before grappling. Super satisfied with every lift. Had a massive meal of 5 chicken tender patties and potato wedges with barbecue sauce after that truly hit the spot. More PRs today which is always so fun for me. Training is just in a really good spot right now.
Bench 205x3, 230x3, 260x8(rep PR)
Bench FSL Widowmaker 205x20(rep PR)
Bent Over Barbell Row 225x15,8,6
French Press 145x13,7,3
Poundstone Curls x80
Band Face Pull 3x20
The Widowmaker felt shockingly easy. That 225 for 20 will be going up in no time.
