Oof. SOLID!
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Anchor, PR’s + Widowmakers, Week 4, Workout 16, 3’s week
SSB Squat
105kg x3
120kg x3
135kg x10, estimated 1rm of 180kg +4kg from last week
Widowmaker 105kg x8 - fly in the ointment, had got nothing left after the PR attempt set
Accessory
Meadows Row 22.5kg - 15,17,19,20 (each side)
1 leg Glute Bridge 15kg - 3x10 (each leg)
DB Leaning Lateral Raise 14kg - 3x10 (each side)
Standing EZ Bar French Press 27.5kg - 3x12
Kneeling Banded Crunches Purple - 2x25
Daily Work
Pullaparts x50
Been a tiring week both physically and mentally had a bit of brain fog this week and been quite tired. I’m done with work after today until 2024 which is quite timely, kids meant to be at school all week next week so hopefully I can chill out a bit
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Enjoy some peace and quiet while the kids are at school.
Great news on the PR as well.
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Anchor, PR’s + Widowmakers, Week 5, Workout 17, 5s week
BB back squat 5rm test
Warm up to
140kg x5
150kg x5 - TM
Seated BB OHP
46kg x5
53kg x5
60kg x5
Widowmaker 46kg x16+4
Accessory
DB SLDL 40kg - 4x15
BW chins x16
Feet elevated Banded press-ups black band - 15, 17, 17, 18, 17
1 arm row purple band - 12, 14, 14 (each side)
Daily work
Pullaparts x55
Neck x15
Pushdowns x30
Curls x30
Could have probably pushed the 5rm test squat weight up another 5kg or so but bar speed was good on the 150kg and felt heavy enough, besides always good to start too light as Jim says. Accessory was off plan as kids up nice and early and we’re off to see the big red man this morning so just ended up doing bit round them.
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Yesterday - Easy Conditioning x45 mins exercise bike
This morning, first thing - Easy Conditioning x30 mins exercise bike
Couple of hours later
Anchor, PR’s + Widowmakers, Week 5, Workout 18, 5s week
Deadlift
114kg x5
131kg x5
149kg x5
Widowmaker 114kg x20
All reps double overhand grip
Accessory
Incline bench SST
63kg x5
73kg x5
83kg x12 - New PR
Chest supported 1 arm row 32kg - 14, 14, 15, 15 (each arm)
Front Foot Elevated SSB Split Squat 15kg a side - 10, 11, 11 (each leg)
Kneeling pallof press thick green band - 3x12 (each side)
JC Band Press black band - 3x20
Daily work
Pullaparts x50
Neck x60
Pushdowns x35
Unbroken Empty BB curls x60
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Hard Conditioning
X8 hill sprints
Couple of them were at a different spot at the train station just up from me until I realised it’s become a hangout for the homeless so that’s a no
Few hours later
8 mins AMRAP
X4 KB cleans 20kg
X6 KB Swings 24kg
X8 KB goblet Squats 28kg
X9 rounds about 6 secs to spare
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Nice work, is the conditioning for fitness or weight loss?
@thegentleway
It’s serves a couple of purposes, I come from a rugby background so like to be reasonably fit even though I don’t really play anymore and a good conditioning base is never a bad thing. If I’m eating a deficit then it absolutely works to help the fat loss, at the moment though I’m gaining so it also helps to limit the fat gain.
Anchor, PR’s + Widowmakers, Week 5, Workout 19, 5s week
Swiss Bar Bench
67kg x5
77kg x5
87kg x5
Widowmaker 67kg x17+3
Accessory
Pull-ups - 11, 12, 10, 11
Back extensions 15kg - 3x11
Swiss Bar Hammer Curls 40kg - 3x12
Weighted Vest Press-ups 12kg 5 set AMRAP- 17, 16, 16, 16, 14 = 79
Weighted Vest Sit-ups 12kg - 15, 16, 14
Daily work
Pullaparts x55
Neck x60
Calves x40
Pushdowns x30
4 Likes
Anchor, PR’s + Widowmakers, Week 5, Workout 20, 5s week
SSB Squat
98kg x5
113kg x5
128kg x5
Widowmaker 98kg x20
Accessory
Meadows row 25kg - 12, 14, 15, 15, 15 (each side)
Reverse Zercher Lunge 10kg a side - 8, 10, 9 (each leg)
EZ bar standing French press 11.25kg a side - 12, 14, 14
Leaning Lateral raise 14kg - 11, 12, 12 (each side)
1 leg glute bridge 15kg - 10, 12, 12 (each leg)
Daily work
Pullaparts x50
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Anchor, PR’s + Widowmakers, Week 5, Workout 21, 1s week
Last week of the anchor so hoping for a big week fuelled by big food.
BB seated OHP
53kg x5
60kg x3
67kg x0 oops
72kg x9 new PR - estimated 1RM = 94kg +6kg from last PR set
So hit the 9 reps on the PR set knowing I needed 10 for a PR and was pretty pissed with 9 and how heavy it felt until I took the weight off the bar and realised I’d inadvertently put 5kg plates in after the 20’s rather then 2.5kg so ended up feeling pretty chuffed!
Widowmaker 53kg x12 +5+3
Accessory
DB SLDL 42.5kg - 12, 12, 14, 14
BB Back Squat 113kg 5x5 using FSL weight
DB incline bench press 35kg - 11, 10, 11, 8
Unbroken empty BB curls x66
1 arm band pushdown red - 15, 18 (each arm)
Daily work
Pullaparts x60
Neck x30
Core x20
4 Likes
Hard Conditioning:
12 days of Christmas WOD Home Brew
1 Double KB Cleans 20kg
2 Double KB Press 20kg
3 Double KB front squat 20kg
4 Double KB Deadlift 20kg
5 Double KB suitcase row 20kg
6 Double KB Floor press 20kg
7 BW Chins
8 KB High Pull 28kg
9 HKR
10 KB Snatches 20kg (5 each side)
11 Spider-Man press-ups
12 KB Swings 32kg
Much like the song work through each number and work backwards so 1 KB Clean then onto 2 KB presses then 1 KB clean then 3 work into 2 work into 1 etc. This got pretty brutal around round 10 unsurprisingly.
Done in 23:27
Followed by 15 mins recovery on bike.
Merry Christmas hope you all have a great day with your families.
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Merry Christmas, Mate 
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I’ve done that before, it’s the best kind of PR!
Merry Christmas, hope you and the family have a good one.
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Woke up this morning feeling like shit, seems I’ve come down with the kids lurgy which thought I’d managed to avoid.
Anchor, PR’s + Widowmakers, Week 6, Workout 22, 1s week
BB Deadlift
131kg x5
149kg x3
166kg x6
Widowmaker 131kg x5
Epic fail, warm up sets felt heavy so knew this was going to be one where the accomplishment is just turning up.
Accessory
JC Band Press Black - 2x25
Incline bench SST:
49kg x10
59kg x10
68kg x10
Chest supported 1 arm row 35kg - 11, 12, 12, 12, (each arm)
Reverse Grip BB Curls 5kg a side - 12, 14, 14
SSB Front Foot Elevated split squat - 10, 10, 12 (each leg)
Kneeling Pallof Press green band - 12, 14 (each side)
Daily work
Pullaparts x50
Neck x30
Pushdowns x25
@Mato thank you, hope your day was as good as it could be given the circumstances.
@rugby_lifting thanks, hope you had a good one. Meant to tag you yesterday, have you seen the Winter King is on ITVX? I’m 3 episodes in and a bit on the fence so far.
4 Likes
I didn’t know the winter king was released. I’ll be watching that over Xmas then. I’ll see if o can persuade the wife to watch it with me lol
Yesterday
Was pissing it down so plan for some running didn’t happen which in hindsight was good given I’m suffering with this bug I’ve picked up. Did some bike sprints varying in times from 10-40 seconds.
Today
Anchor, PR’s + Widowmakers, Week 6, Workout 23, 1s week
Had removed my alarms as planned to give today a miss given I feel shite however I ended up awake before 5 so foolishly decided to give it a go
Swiss Bar Bench
77kg x5
87kg x3
97kg x8, needed 10 for PR
Widowmaker 77kg x12+3
Accessory
Pullups BW - 9,10,10,9
Daily Work
Pullaparts x65
Pushdowns x25
And that’s it, my head was pounding after finishing up on the bench so decided to call it a day there. Squats tomorrow which, if I feel like this, I’ll probably just 5s pro it and given I’m moving back to BB Squats for next cycle beginning on Sunday I can live with. Still bit disappointing to end the anchor like this.
Neither did I until I saw people slagging off the fact Merlin is portrayed by a black man on Twitter. To be honest I do think it’s a bit overly PC however I can’t say it’s taking anything away from it but don’t think they’ve got his character right, not haughty enough based on the books. Morgan is the main one for me, miles and miles away from what’s in the books.
5 Likes
Had a rough few days with the man flu. Few days doing sweet FA as I just couldn’t, been really chesty but managed to get back into the swing of things yesterday:
5s Pro FSL 5x5, 3s week, Week 1 workout 1
Seated BB OHP
51kg x5
58kg x5
66kg x5
51kg 5x5
Accessory
1 arm chest supported row 35kg - 4x12 (each side)
Incline Bench SST:
60kg x10
70kg x8
80kg x6
Front Foot Elevated SSB Split Squat 15kg a side - 3x10 (each leg)
Daily work
Pullaparts x50
Neck x45
Pushdowns x25
Core x30
Today, woke up feeling pretty damn rough again. Got a midday nap in and felt better but one of my eyes has swollen up and my ear blocked so think I’ve got an infection of some sort. Nevertheless got some hard conditioning in with 8 hill sprints followed by 1 mile recovery walk.
Aware I missed the last squat session of the anchor but there was no earthly way I could have done it. Plan is for a diet break for 3 weeks and cut some timber and then get into BBB.
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5s Pro FSL 5x5, 3s week, Week 1 workout 2
BB Deadlift
126kg x5
144kg x5
162kg x5
FSL 126kg 5x5
Accessory
WaLRUS done as a circuit with 14kg weighted vest:
Split Squats 5x10 (each leg)
Pressups 5x10
Chins 5x5
Done in about 12 minutes
Daily Work
Pullaparts x55
Neck x75
Calves x25
Absolutely battered again this morning, feeling awful so was pretty pleased to have got this done. Been to the quacks this morning and got some kind of sinus infection so got antibiotics to get a bit later.
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Easy Conditioning
3.5 miles run steady state in about 33 mins. Followed by 1 mile recovery walk. First one of these for a while and my lungs still not recovered, it showed.
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5s Pro FSL 5x5, 3s week, Week 1 workout 3
Swiss Bar Bench
73kg x5
83kg x5
94kg x5
FSL 73kg 5x5
Accessory
WALRUS done as circuit with 14kg weighted vest:
Pressups 5x10
Chins 5x5
KB Snatch 5x10 20kg (each arm)
Done in 17:10
BB Reverse Curls 7.5kg a side - 2x10
Daily Work
Pullaparts x70
Pushdowns x35
Neck x30
Core x50
Who programmed the WALRUS challenge with the snatches? Oh yeah that would be me. Definitely a step up doing relatively high rep snatches on both sides.
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