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are you using a jump rope on these? When I write conditioning work I tend to target specific timeframes like 6 minute springs, vs 8-12 minute sessions, and the occaasionally 20min conditioning... -
5’s Week Squat Main/Bench Supplemental Warmup/Mobility 135x5x2 160x5 185x5 215x5 Bench 135x5 170x5x5 Assistance Chin-up 5x5 Leg Raise 3x12 Hard Conditioning Kettlebell Swings 10/each arm...
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Bench Deload Warmup/Mobility 115x5 135x5 155x5 180x3 205x1 225x1 @7-8 Assistance Inverted Row 3x8 BSS 3x8 Hard Conditioning Bike Sprints 30 seconds all out 1 minute rest/easy X4 rounds...
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Have a safe trip, and hopefully you’ll be able to get some workouts in.💪👍
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Evening session Warmups Deadlift- pause below knee 45x10 135x8 155x5 5x4x190 Bench 2x10x140 2x8x150 2x6x160 Deadlift 5x4x205 Situps-plate skull crushers Be hitting the road this evening...
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6/2/26 BW 235.4 5 min Assault Bike Scap Pushups Cat Camel Bird Dogs Tspine Mobility Pigeon Pose on bench OHP Bench, Texas Powerbar 45x8 135,225x5 275x3 300 4x2, 1x6+1 assisted 1-Boardpress...
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5/31/26 BW 233.0 yesterday 3 min Assault Bike Scap Pushups Cat Camel Tspine Mobility Bird Dogs KB Suitcase Carries BW Squats Squat, Duffalobar 55 2x5 165x5 +doubleply sleeves 275x3 +belt...
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My condolences for your family member. It’s never easy, and always sobering. I wasn’t sure if you were doing the core stuff on the mornings you do cardio or on weekends etc when you don’t lift...
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Sorry about the death in your family.
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Sorry to hear about the death in the family, thats never easy- I wouldn't be surprised if Jay was still lifting 7 days a week. I know he's still very enhanced, despite not being at competition...
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Good info. Since I don't take days off though... [emoji38] on a side note, I heard Jay Cutler mention he still works out 7 days a week. Crazy! Did end up going for another pre-dinner walk with...
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So to be clear, the dead bug is basically a regressed form of bird dog. This makes it more ideal on off-days because you just roll onto your back and knock a few reps out, or for a short time...
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M5, Wk3, D1/2 Working sets after full warm up, including Dead Bugs. DB laterals, 2 sets BB upright rows, 3 sets EZ bar curls, 4 sets 48 mins, 136 cals. Pre: 1 scoop Ignition Switch, 1g Choline...
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I'll have to try adding in dead bugs. My full warm up routine currently is, Foam rolling Stretching Scap Push Ups Bird Dogs Cat Camels Curl Ups (only recently added these back in). But good...
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Consider some cat camels and dead bugs maybe on days you don’t train as well, so you are getting some dedicated bloodflow and movement to the area every day as well. Or as secondary things in the...
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I think thats been my subconsious approach as well. My main goal so far has been a semi-linear progression to at least try to "beat" the cycle, but once I have done so and established progress...
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And I always love reading Wendler’s stuff, so keep it coming.👍
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Yep, that’s exactly what I do. I plan ahead and see what my weights are ahead time, and then I think of how many I can get. But I’ll usually try to hit a rep count with 2-3 RIR just to spare my...
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I found my old Wendler PDF for 531. its like 97 pages if anyone wants to see it, I'm just not sure how to share it. But I wanted to brush up on some of his philosophy, especially the AMRAP set to...
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6/1/2026 Monday Stretches Warmups Rotator Cuff McLeod Flys Bench 5-3-1 190 x 5 215 x 3 240 x 3 (2 RIR) Spoto Bench 230 x 5, 5 HS Incline Bench Machine 210 x 10, 10, 10 CG Bench 185 x 10, 10...
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dapack replied to the thread Slicin' and Dicin'.Strong ohp. Congrats on pr!!!!
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Living the good life 😂 Funny thing is, this is pretty repeatable and manageable for maintenance in reality. for years thats really what I did. very clean Sunday night through Friday, allowing...
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haha yeah pretty much. My last batch of chickens I plucked rather than skinned and I think these two we ran on the komodo joe grill beer can style are by far the best tasting yet. its basically my...
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80% self-raised chickens; 20% iced Honey Buns 🍯
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You know what, that’s gonna be my new diet. Rotisserie chicken and a couple protein shakes every day, but on the weekends I add a bunch of pastries on top 😂
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haha yeah its been a lot of the little stuff slipping in. Had my first golf game of the year with the guys Friday, I had a beer. just one, but a big IPA so there's a bunch of bloat and wasted...
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Warmup Bike 10 min Deadlifts 5 x 155, 190 3 x 230 5 x 285 3 x 325 7 x 365 BBB + green band - not quite emotm 5 x 10 x 190 (Spicy! [emoji91]) Ez bar curls 3 x 10 x 60 Pullups 1 set to...
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Congrats on the PR…. I’m like you on the early stages of 5/3/1 feeling light, but then I remind myself it’s designed to progress not only to build muscle strength, but joints and connective tissue...
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Today is ironically I think my past day of this cycle before programmed deload, a word I haven't had to use in a while yet I'm sorta looking forward to it! Lol
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Warmup Incline LISS - 10 min DB laterals, forward raises, Arnold's OHP 10 x bar 5 x 65, 85 3 x 100 5 x 125 3 x 140 (crazy easy) 6 x 160 BBB - EMOTM 5 x 10 x 95 DB laterals 3 x 10 x 30 DB...
