Becoming Canis dirus - SvenG's Training Log

Training Training Logs
2092

I’m glad it’s been working for you! That’s great to hear! I think I spent about 2 years just dumping everything food related out and into my training log here.

To this day, I still use a lot of bio regulation concerning how much I eat of whatever it is I choose. I hated the carb battle I put myself through sometime ago, and only now realized that the same carbs I was cutting out is what was hindering my performance. 9/10 times I’m hitting my goals when I can steadily regulate my performance, and continue to upward trends.

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2093

5s PRO, 5x5 FSL - c13w2d4

Wednesday - 01 June 2022
Workout: Easy conditioning & squat WMs, 0755-0905 (70 minutes)

Weighted vest walk - 30 kg - 16 minutes (to park)
Easy run - 9 laps, about 1750m - 10:28
Weighted vest walk - 30 kg - 16 minutes (from park)

Squat - 180 - 20, 20

Fasted. Did the easy conditioning first today, then into the WMs. Hammies were super-tight during the run. I still wasn’t pushing but came in a bit faster than last week. Squats were hard, got 16 solid reps before breathing deeply on both sets and was then doing 3-5 deep breaths on the last 4 reps of each. And I actually think I did 21 reps in both sets, but certainly not less than 20 in any case.

Calves, daily work, and some extra conditioning, probably as a circuit with JR tabata buy-in/buy-out, later today. And I’d like to cut the grass so it doesn’t get ahead of me again—not sure my body or mind can take another 2.5 hours in the yard if I let it go until this weekend!

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2094

5s PRO, 5x5 FSL - c13w2d4

Wednesday - 01 June 2022
Workout: Calves, daily work, & extra conditioning, 1220-1315 (55 minutes)

Jump rope tabata - 4x40/10

3 rounds of:
a) Belted CR - 135 - 25, 20, 15
b) Clean & press - 95 - 10, 10, 10
c) 1-pump burpees - 17, 17, 17
d) KB swings - 28 kg - 17, 17, 17
e) CS DB rows - 2x45 lbs - 10, 10, 21

Jump rope tabata - 4x40/10

I know it’s been awhile, but those clean & press reps kicked my butt, even with just 95 lbs. Oh, and the last set of DB rows did, too.

That’ll be it for today—except for the grass, I should be able to get to that yet today. Deadlifts tomorrow!

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2095

5s PRO, 5x5 FSL - c13w2d5

Thursday - 02 June 2022
Workout: Deadlift & deadlift WM, 0830-0100 (90 minutes)

Warm-up
Throws + jumps

Begin: 0853; End: 0948; Duration: 55 minutes
Deadlift - 135x5, 170x5, 210x5 | 245x5, 285x5, 320x5 | (245x5)x5
Ab wheel - ramp (19) - 18, 15, 7
Pull-up - BW - 14, 13, 8
Dip - 60 - 15, 13, 7
Deficit reverse lunge - L/R - 2x30 lbs - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30

Deadlift - 200 - 20

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Good day so far, pulled everything but the Widowmaker without straps. Was particuarly happy to get the top set at a little over 3 plates without them. I probably could’ve done the 20-rep set without them too, but it was nothing special so no real reason to push my grip today, and I definitely didn’t want to miss 20 unbroken reps because of grip issues. I continue to be really happy with the new bar—I wasn’t really aware of the aggressive knurling in any particular way today, but I’m sure it didn’t hurt my grip on the bar!

Press WMs and daily work to follow at some point later today.

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2096

5s PRO, 5x5 FSL - c13w2d5

Thursday - 02 June 2022
Workout: Press WMs & daily work, 1205-1230 (25 minutes)

Press - 80 - 20, 20

3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) Pendlay rows - 115 lbs - 10, 10, 21

Burn, baby, burn! Glad to have knocked out all 20 reps in each set, but my shoulders and traps were on fire.

And I went crazy today and switched up the order of my daily work a bit, definitely more miserable to follow burpess + swings with explosive rows, though I’m not sure why, really. Not sure I care, either, haha!

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2097

5s PRO, 5x5 FSL - c13w2d6

Friday - 03 June 2022
Workout: Bench & bench WM, 0855-1000 (65 minutes)

Warm-up
Throws + jumps

Begin: 0910; End: 0951; Duration: 41 minutes
Bench - 95x5, 125x5, 150x5 | 180x5, 205x5, 230x5 | (180x5)x5
HLR - 20, 12, 8
Pull-up - BW - 15, 13, 7
Seated DB press - 2x40 lbs - 15, 13, 7
Good morning - 115 - 15, 10
BFP - red - 30
Band pushdown - red - 30

Bench - 145 - 20

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Nothing like a fresh haircut to make you feel strong! Or maybe it’s just 5s week weights with a TM that’s been reset two cycles on the lift with which you’ve got the most time under the bar? Either way, benching felt strong today.

Main work in about 11 minutes, supplemental in about 16, assistance superset throughout. I continue to be aware of my left shoulder, but it wasn’t getting in the way today. The Widowmaker felt super light and I was able to stay fast and explosive—or at least as explosive as I get—throughout. I was also particularly happy with the seated DB press today: I probably could’ve had several more reps on the second set without struggling or compromising form too much.

Going to try to knock out the daily work before lunch, which would just leave a sled push for later this afternoon. Guess we’ll play that be ear…

9 Likes
2098

5s PRO, 5x5 FSL - c13w2d6

Friday - 03 June 2022
Workout: Daily work + hard conditioning, 1140-1155 + 1510-1530 (15 + 20 minutes)

3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) Kroc rows - L/R - 60 lbs - 10, 10, 21

Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 12:51

That’s daily work. I’ll edit in the sled push once it’s done.

Edit: And that’s the sled done. I’m not sure what’s changed, but these SUCK and I SUCK at them. It’s mid-afternoon on Friday, which means I’m tired and we all know I don’t think very clearly when I’m tired, but holy crap, man—I hate these! At least I came in under 13 minutes today.

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2099

5s PRO, 5x5 FSL - c13w2d7

Saturday - 04 June 2022
Workout: Easy conditioning & deadlift WMs, 0605-0710 (65 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

Deadlift - 200 - 20, 20

Fasted.

No straps this morning, less than 4 minutes between sets. (That’s been true of all of the back-to-back WMs this week.) Felt pretty good.

Calves, daily work, and BB curls throughout the remainder of the day.

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2100

You just wrote that to make @TrainForPain happy. LOL

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2101

There are heroes in this world!

I did enjoy the 50/50 split in the other thread between loving or hating curls/ iso in general. Lots of ways to pick things up.

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2102

All the different styles of training and ways to get to the same location are what makes this stuff interesting.

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2103

Actually, the high rep Poundstone curls are an exercise in mental fortitude for me—I don’t actually think they do much for my biceps… But maybe I just move my elbows too much without actually focusing on contracting my biceps?

Regardless, I hit 100 unbroken reps on New Year’s Day, and Pwn set me the challenge of adding a rep a week for the entire year, so I’m in it for another 7 months or so, haha!

Now that I think of it, @cyclonengineer mentioned drag curls in the Under/Over thread, and those are awesome! Made some great gains in the long head when I was doing those regularly.

5 Likes
2104

Yes and very humbling in terms of the weight you can use too.

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2105

I have found them to really increase my bicep size quite a bit. Although it could possibly be because I haven’t really ever trained biceps before, but once I put them in my biceps got bigger, fast. They’ve kind of stalled out so I’ve switched it up to heavy axle curls. The initial size increase was pretty substantial though.

I also rest-paused a LOT during the poundstone sets, though. Just holding the axle in the lower position until I was able to squeak out 5-10 more reps multiple times until I hit the number I was aiming for.

2 Likes
2106

That’s awesome!

Oh yes! It’s the only way I can get through 100+ unbroken reps. Or 40+ reps, really—I find that’s the threshold at which the pain really starts to set in. I become numb to it eventually, but there’s a period every single time where I just want to give in and drop the stupid bar…

But hey, if I don’t actually put the bar down, it’s still the same set, right?

2 Likes
2107

5s PRO, 5x5 FSL - c13w2d7

Saturday - 04 June 2022
Workout: Calves & daily work + BB curls, 1040-1115 + 1345-1355 (35 + 10 minutes)

Jump rope tabata - 4x40/10

3 rounds of:
a) 1-pump burpees - 17, 17, 17
b) KB swings - 28 kg - 17, 17, 17
c) Pendlay rows - 115 - 10, 10, 21
d) Belted CR - 135 - 25, 20, 15

Jump rope tabata - 4x40/10

BB curls - 122

Done with that stuff. Will edit in the BB curls once they’re complete.

Edit: BB curls done. Excruciating, as always! I don’t normally record the time here, but for completeness, that took 5:19 to get through today.

5 Likes
2108

I see the 10k Swing Challenge is today’s headline article:

Folks here got me curious about it recently, and now I’m thinking it might be a good break from the barbell once I finish up what has become SvenG’s Year of 5/3/1.

It’s way too early to commit to that, but there’s never a shortage of good stuff to run, that’s for sure!

3 Likes
2109

There’s a lot to be said about the benefits to grip strength in holding onto that axle in the down position while you regroup. It’s a “curl”, but it’s honestly pretty full body.

1 Like
2110

5s PRO, 5x5 FSL - c13w2 - summary

So it was a good week, but I’ve struggled with appetite (see that, @anna_5588?), particularly in the evening, once all of the day’s work is done. Not food choices—it’s all been rock solid food—but I just haven’t felt satiated after dinner, and a few nights I stopped eating only because I went to bed.

At the same time, I look at the total weekly volume for each lift, and with 3 extra 20-rep sets, I’m actually coming in at +35 reps per lift compared to BBB supplemental (if my math is correct). So, even though it’s “just” 5s PRO, 5x5 FSL, it’s definitely not just 5s PRO, 5x5 FSL…

I said something like that last week, too, didn’t I?

Anyway, aside from the rampant appetite, this week’s lifts went pretty well and I hit all of my goals. I know it’s kinda silly, but I was glad to pull most of my deadlifts this week without straps. Perhaps those Poundstone curls are helping (as Pwn suggests above), perhaps the daily rows are helping, perhaps the knurling on the new barbell is helping, perhaps the added weight on the farmer’s walks is helping, or perhaps I’m just getting stronger. I was also happy to hit 20 unbroken reps on every single one of the WMs this week: the weights were pretty light, but even so, these sets are still a challenge, particularly when they’re back-to-back.

I’m seriously considering breaking up the continuous sled pushes with some extra moves at the top and bottom of every trip because it’s been SO MUCH harder to, well, push hard lately. I’m not training the sled to get better at the sled, at least not right now, but even so, they’re becoming a mental burden. A change of pace might reignite the fire—I used to love pushing the sled! (I use “love” here VERY loosely, haha.)

So it’s a big 1s week ahead. My goals are:

  • Complete all 4 lifting workouts
  • Complete 3 Widowmaker sets for each lift
  • Hit (at least) 65 reps for each assistance category
  • Complete 2 days of hard conditioning
  • Complete 3 days of easy conditioning
  • Do (at least) 50 burpees + swings every day
  • Continue to row something heavy every day
  • Continue to eat well

Widowmakers are 70% of the projected Cycle 15 TMs and are potential PR weights for every lift. I’m feeling a little anxious about that because… Not sure really. Ego? Regardless, I’ve got 3 attempts to hit 20 reps for each one over the course of the week, so I just need to dig deep and give it everything I’ve got.

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2111

More “toys” arrived today:

surge
surge1920×2560 400 KB

Just in time to crush some Widowmakers!

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