3/5/1 FSL - c3w3d1 (gym)
06.01.2023 (5.30am fasted session)
Mobility, warmup
Band pullaparts amongst below x 140
Glute engagement band work, box walks
Squats
BW x 8
12kg KB goblet x 10
Bar x 8
40kg x 8
60 x 5
65 x 5
72.5 x 3
82.5 x 1+ (6) -rep pr
90 x 2 (joker)
65 x 5 x 5 (FSL)
Reverse lunges
Twin 10kg DB’s
3 x 8
-legs shot post this. Defo not a great session, but ebs and flows happen. rep pr on 1’s this week a small win, previous best comparable best 80 x 6, or 85 x 4
-thanks @QuadQueen - great info here appreciate it. I’ll reply in separate post shortly!
-thanks @boilerman defo moving in the right direction each year of late. @antiquity noted too here thanks. Getting up early = minimal appetite so maybe some Surge during is the go.
Didn’t notice any difference to be honest. Some routines resulted in a decent muscle pump on the Surge challenge - noting they were specific program routines targeting muscles in generally a more isolated fashion. Recovery was fine with or without.
Are you hungry going into your workout? - no, not at all (but let me review again tomorrow am)
Would it be easier to use the intra-workout drink instead? - possibly, leading contender for me (along with say banana + PB. (alas too many eggs, oats, milk leads to some ibs here)
How long is a typical workout for you? - 50mins lifting, then usually some light cardio work so 60-70mins max. Then getting ready for work! (never 90mins). I’m training 6-7 days a week typically so limit volume/work to 60min average a session.
Hope above helps in some clarity - some great suggestions from you thanks! (along with @antiquity too).
It might be interesting to try using it while doing your normal workouts - just to see if you notice any effect on either performance or recovery. If you still don’t really feel any different, maybe try the pre-workout carb/protein combo and see if you notice anything positive with that. If nothing again, since your workouts are under 60 minutes, and if your not hungry, then I would say - business as usual.
I really try to personalize my recs on pre/intra workout carbs based on how the individual feels/responds with/without them along with workout type and length. If you’re getting a good dose of carbs in that post-workout breakfast, you’re performing and recovering well, feeling good and seeing the results you want - then keep doing what you’re doing until it stops working. If you feel like the pre and/or intra-workout carbs give you any sort of edge - then ride that wave!!
On this - you can choose the carb. I really like sweet potato mashed up with PB. I’ve had clients that just down a packet of baby food (for real, they’re delicious. lol) with a Tbsp of PB or 1/3 of an avocado/or 12 almonds. Lot’s of options here!
I hope all of this is helpful and let me know if you have any other questions and DEFINITELY keep me posted on your progress!
-thanks again @QuadQueen great info here. Will add in some surge next 351 cycle and report back! Didn’t feel hungry at all today pre or during session.
-nice rep pr on bench today, beat previous best by 1rep. joker at 80kg matched previous pr, kept it to 3reps max.
-slept solid, but brain had me awake from 4.30am. bah!
a. 25kg BB thrusters x 10
b. 20kg KB swings x 20
c. Burpees x 10
6 rounds completed in 16.50min.
Seated Calf Raise
+35kg x 10, 15, 15, 12+3rp
Dreadmill
15mins brisk pace ssc, HR 135
-no core or carries today. DL’s tomorrow so saving grip work for that.
-thrusters hit some good areas and depth given doms/soreness post squats 2 days ago
-laying new floating floors at home this weekend, 40m2 in near 40degree C heat (circa 100 deg F?) - thank goodness for ducted air con!
-over 22k steps yest, maybe half way through floor install. Lots of prep done. Knees feeling it, along with hands today (had to use vibrating trimmer on architraves) - hence push DL’s to tomorrow.
Hex Deadlifts
bar x 10
40kg x 8
60 x 6
.
82.5 x 5
95 x 3
102.5 x 1+ (6)
.
110 x 2 joker
.
82.5 x 5 x 5 (FSL)
Elliptical - conditioning
15mins 15sec on emom
-oh boy, sore as. 2 solid days on flooring install at home. kitchen and living room done. bruised knees, cut up hands, sore hammies. But got this done. Probably should have had a rest day over the weekend, alas it’s now deload week instead. 23k steps sat, 17k steps sunday all just around the house doing the flooring.
-hya @Spock81 yeah in Australia so half a day-ish ahead time wise. Thanks for dropping in here!
-will up TM’s on lifts next cycle
-a well deserved beer, just before final living room pieces installed. Forty six and two black @T3hPwnisher the song lives in beer form!
a. 25kg BB thrusters x 10
b. 20kg KB swings x 20
c. Burpees x 10
7 rounds completed in 21.15min (6 round check time 18.01)
Core
McGill x 3 + dead bugs x 20
2 rounds
Seated Calf Raise
+35kg x 15, 15
Standing Calf Raise (hack sq machine)
+50kg x 10
+60kg x 12
Dreadmill
10mins brisk pace, HR 120 ish
-let’s make conditioning less appealling… by adding a 7th round. Defo hit a pr time wise by end of 6th round. Conditioning improving.
-hya @T3hPwnisher chuffed to have you pop in here fella, enjoying your ‘chaos is the plan’ as always!
Man, so much good work going on in here. Please forgive my absence. Lot’s of PR’s and that flooring came out great! That’s one thing I haven’t actually done yet, but can only imagine the wear and tear on the knees… I have knee pads that I carry with me at work when I have to do a bunch of that type of work and they are worth their weight in gold.
Hex Deadlifts
bar x 10
40kg x 8
60 x 6
.
80 x 5
90 x 3
100 x 1
110 x 1 (100% TM)
Hypers
BW x10
+10kg x 12, 12, 12, 16
-ss-
Good mornings
bar x 10
30kg x 10
40kg x 10, 10, 10
(over 100reps there)
Dreadmill
10mins brisk pace HR106
-resting HR 58
-thanks for dropping in chaps @TM79@shaneinga - more flooring this weekend, the tricky doors/entry ways and short hallway. Re the thrusters, I accidentally grabbed a 25kg BB the other week, made it thru then realised it was 5kg up on my usual BB option, oops but a reminder to keep upping weight, effort and rounds where I can! Kneeling board / knee pad combo is the go now re flooring for sure.
-good mornings… dang it’s been a long time since I’ve done them. Reckon I’ll be feeling the hammies tomorrow.
Good looking session today. Hope the flooring doesn’t treat you too badly this weekend. We have solid oak flooring in our house. It looks pretty nice but in the winter time it gets all weird and sounds like you’re walking on an original floor in a hundred year old house. (Our house is only 15 years old). I think it is the temperature humidity difference between winter and summer.
Dips x 12, 12, 12, 10+4 (50r)
-ss-
10kg plate front raise x 10, 10, 10 (30r)
-we went engineered hardwood, so 3mm of the good stuff, with pine under I reckon @TM79 . I finished all the complicated bits, doorways, edging. Just a simple pantry area to go - then skirting…!
-upped TM’s across the board, SQ tm = 89kg (upped by 2.5kg)
-joker double felt good (rpe 7-8 ish?)
-resting HR dropped to 56. Never had it this low, let’s see how it’s faring tomorrow post more volume from today.
