Becoming Canis dirus - SvenG's Training Log

Training Training Logs
2012

7WP, TM Test - d2

Monday - 16 May 2022
Workout: Squat & daily work, 0840-1000 (80 minutes)

Warm-up
Jumps only (no throws)

Begin: 0902; End: 0945; Duration: 43 minutes
Squat - 135x5, 170x5, 205x5 | 235x5, 270x5, 305x5, 335x5 (rep PR)
Pull-up - BW - 13, 12
Dip - 75 - 13, 12
HLR - 18, 12
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Good morning - 115 - 15, 10

50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between

Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps

If 325x5 a few weeks ago was easier than I expected, then 335x5 today was harder than expected. No, not really. But it was HARD: eyes were totally bloodshot by rep 3, I was taking 5-8 deep breaths between reps 3, 4, and 5, I got stuck about 1/3 of the way up on rep 5 and I was a little worried I wasn’t going to make it. But I did!

I’m confident in the percentage work based on a 335 TM, so I’ll go with that for the next leader.

It was raining pretty hard this morning, so I skipped throws but did some extra jumps. Did some assistance moves between squat warm-ups, and I finished out the remainder after the top set, including today’s daily work. All of that was fine, but those were some of the slowest burpees I’ve done in a long, long time. HR was up and both my mind and my body were shot by that time, but I made it thorough.

Time to rest and recover for overhead press tomorrow.

10 Likes
2013

@Sam2 - Thanks for dropping in, dude! Glad you found the write-up to be useful. You should definitely try out the front squat tabatas—seems to me they can be helpful with just about any goal!

2014

You’ve mentioned this idea before, both here in my log and elsewhere, and you’re absolute right: so many times throughout that tabata blitz I got myself going by realizing the work was already done and I just had to experience it.

I’ve found that mindset works for so many things lately!

“I am inevitable!”

@unicornsandrainbows - :slight_smile:

5 Likes
2015

I am with you, that phrase is very effective in embracing the suck, in many parts of life.

1 Like
2016

Nice PR!

1 Like
2017

7WP, TM Test - d3

Tuesday - 17 May 2022
Workout: Press & daily work, 1130-1240 (70 minutes)

Warm-up
Throws + jumps

Begin: 1145; End: 1226; Duration: 41 minutes
Press - 65x5, 80x5, 100x5 | 115x5, 130x5, 145x5, 160x0, 160x0
Chin-up - BW - 13, 12
Decline DB press - 2x60 lbs - 15, 10
Ab wheel - ramp (19) - 15, 15
BFP - red - 30
Band pushdown - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 15, 10

50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between

Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps

Need to revert back to the Pervertor ordering, where bench follows squat, because I didn’t even have 160x1 in me today, let alone 160x5!

Not sure how much press following squat really has to do with it, but yeah, that was rough. Even 145x5 was harder than I would’ve liked. Not sure if I should back up a cycle to a TM of 150, or leave it at 155 where it was last cycle (and the one before that, I think), because I seem to be stalling out. I’ve heard folks talk about getting a running start—I’ve even talked about doing so myself—so maybe that’s the thing to do here… Could’ve just been a bad day, too. Regardless, I’ve got some time to decide. No need for a decision today.

Dropped the ramp down a “notch” on the ab wheel today, and that was rough too. I’ve actually exhausted all of the settings on the rack, so I approximated “19” with some gym mats, but it worked out alright. Guess I’ll just have to work into it. I also increased the weight to 2x35 lbs on those Bulgarians today. Bulgarians always hurt, and I don’t think it was really any worse than usual. Luckily the chin-ups and decline DB press felt strong today, so that’s something positive, at least.

Back at it tomorrow with some easy conditioning. Oh, that reminds me: my son and I took the dog for a walk last night. We followed my weight vest walk route, and it was really nice NOT to have the vest on! I wouldn’t mind doing that again today, but we’ll just have to see how the day unfolds.

9 Likes
2018

As someone who has barely used their vest, I have just the opposite viewpoint: It really sucks to take this nice walk with a weight vest on. Probably should put that on for the afternoon walk.

1 Like
2019

Really? And you wonder why your wife feels like you are gonna kill yourself!

1 Like
2020

LOL! Fair point, my friend—fair point.

2021

7WP, TM Test - d4

Wednesday - 18 May 2022
Workout: Easy conditioning, 0750-840 (50 minutes)

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes

Fasted. Didn’t end up getting a walk in yesterday evening—turns out we had a lot going on. Anyway, this morning’s work was fine, really liking the challenge of the heavier kettlebell on the daily swings.

6 Likes
2022

7WP, TM Test - d5

Thursday - 19 May 2022
Workout: Deadlift & daily work, 1040-1200 (80 minutes)

Warm-up
Throws + jumps

Begin: 1100; End: 1146; Duration: 46 minutes
Deadlift - 150x5, 190x5, 225x5 | 265x5, 300x5, 340x5, 375x5 (rep PR)
Pull-up - BW - 13, 12
Dip - 75 - 13, 12
Ab wheel - ramp (19) - 15, 15
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10

50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between

Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps

Went way off-menu last night and ate 3/4 of a cheap pizza (@tlgains, @heretolog) and then followed it up with some ice cream cone cupcakes. I kept telling myself, “It’s alright—I deadlift tomorrow!” No need to get derailed again, and so far I’m doing much better with my nutrition than I have for the past few 7WP weeks, but there it is.

Deadlifts felt strong today. I strapped in for all of the work sets, but something must not have been right on the top set because my left (weaker) hand started to give out on the 4th rep. Tried to pull all of those TnG, but I think they ended up being more like fast singles. And all of those reps were full-body hard, but not in the same way that heavy squats are full-body hard—I can’t put my finger on it, exactly, but the “hard” is just different. Anyway, I’m pretty happy with how things went today.

I’m beginning to notice a lot more lat involvement on the ab wheel rollouts. It’s like I crossed some kind of threshold with the lower ramp setting. Maybe that’s to be expected, or even good. Or it could just be that it’ll take me a few weeks to get strong enough to really crush them fully with my abs. Time will tell, I guess, unless someone out there knows and cares to comment.

Lots of thoughts swirling about the next few cycles: TMs, CrossFit WODs, (lack of) running, hard conditioning balance, daily work, extra Widowmakers, blah, blah, blah. I’ve got a few days to settle on what Cycle 13 will look like, exactly, but among the swirl I’ve noticed a tendency toward questioning my progress and predicting stalls. That’s probably natural—and in keeping with my recent past experience during these 7WP weeks—but I don’t want to be a self-fulfilling prophecy, so I’m going to need to get my head right again, and fast.

Edit: I also meant to note that beyond grip (with which straps obviously help), I think my upper back is becoming a limiting factor on these heavy deadlifts. I don’t think I’m rounding, per se, but it felt like my shoulders, traps, scaps, or whatever were just a bit slow on the lock outs today compared to my lower back and legs. Means I probably need to force myself to figure out BB rows or something and then just row, row, row myself strong over the next several cycles. Just something to think about. You know, in addition to all of the TMs, CrossFit WODs, (lack of) running, hard conditioning balance, daily work, extra Widowmakers, blah, blah, blah…

13 Likes
2023

What is an ice cream cone cupcake??
And are we talking Totinos or Domino’s cheap? In any case TL find that Keto recipe and quickly!

2 Likes
2024

heaven
heaven1920×2560 173 KB

Slam some icing on that bad boy and you’ve got yourself a tiny bit of heaven right there.

Little Caeser’s cheap. It’s SO good because it’s SO bad.

4 Likes
2025

Wow, that looks pretty tasty, I’d rather have ice cream than just about any dessert food though.

Lol, that has been a staple in my diet a number of times, nothing about it is good except for everything. Did you at least get crazy sauce?

3 Likes
2026

I love Little Caesar’s.

I remember one time I ordered two pepperoni pies and got two orders of stuffed cheese crazy bread.

I love eating pizza with some stupid cheese bread and the side. The best part is dipping the pizza and the bread in that cheap aahhh marinara sauce you get.

2 Likes
2027

I gotcha guys. I have not made a bad recipe from this site.

4 Likes
2028

My brother made cauliflower pizza once while during lockdown. It ended up a bit of a gooey mess that was sorta tasty nonetheless.

Almond flour sounds a lot better because there is no moisture to begin with.

I’m going to make this next weekend.

2 Likes
2029

DB Kroc rows once per week and some heavy pendlay rows another day should see you right

2 Likes
2030

Turns out, T-Nation answered my question several years ago:

Tip: Build Your Abs and Lats with Rollouts

Guess it’s legit, though I wouldn’t mind getting strong enough so that I don’t notice their involvement quite so much.

1 Like
2031

That’s nice PR and solid numbers hehe… On top of all this conditioning.

It’s never a bad idea to have a stronger upper back. But I’ve found out that it’s often more a issue with engaging the hips maximally as soon as we pass the knees

I don’t think it’s necessarily a bad thing, I would even say it’s because your back is now stronger and you’re more efficient.

It’s like a beginner who doesn’t have quad soreness with squats. Now you’ve become good at engaging them. Like now I can have really bad lats pump with regular deadlift, whereas I didn’t for years

1 Like