Becoming Canis dirus - SvenG's Training Log

Training Training Logs
222

P&FLT - c1w1d3

Tuesday - 29 June 2021
Workout: Squat, 1130-1230 (60 minutes)

Warm-up
Throws + jumps

Begin: 1143; End: 1229; Duration: 46 minutes
Squat - 90x5, 115x5, 135x5 | 160x5, 180x5, 205x5 | (160x5)x5
HLR - 12+8, 10+6+4, 8+6+4+2
Dip - BW - 25, 20+5
Pull-up + chin-up - BW - 6+6, (6+1)+(6+1), 6+(4+2), (5+1)+(5+1)
Pushup - 30, 20

And there it is! Yesterday was a nice overhead press + assistance workout, but today felt like a full-body assault. I was moving like a sloth and the assistance absolutely kicked my butt. I also missed the 45-minute goal by about 1 minute.

The squats actually went pretty well—it’s definitely been awhile, and I could really feel them by the end, but they were clean and smooth throughout.

The difficulty I had with the HLRs was surprising: it hasn’t been that long, but apparently it was long enough—those were tough! As is my wont, I alternated between straight-leg-toes-to-bar and bent-knees-to-chest. Lots of room to improve here.

Dips were decent enough, but HR skyrocketed to mid-170s in both sets. In fact, I missed the last 5 reps in the second set because I was just plain out of breath. Did a quick micro-set after a brief rest to knock out the remaining reps.

The micro-sets definitely helped, but I’m not sure if pull-ups/chin-ups were really any better today or not. At least I got them all in during the workout.

Pushups were fine, but I was definitely winded by the end.

Still have the sled workout to do, but I’m going to cool down and eat something before I knock that out.

6 Likes
223

P&FLT - c1w1d3

Tuesday - 29 June 2021
Workout: Hard conditioning, 1400-1415 (15 minutes)

Sled push - 16x50 yds, 147 lbs
Goal: 15:00; Time: 13:52

Outdoor thermometer reading 95 F in the shade, so just wanted to do the work—not looking to set any PRs today. But hit the goal: roughly 75% BW for 800 yards in just less than 14 minutes.

3 Likes
224

P&FLT - c1w1d4

Wednesday - 30 June 2021
Workout: Easy conditioning, 0705-0750 (45 minutes)

Weighted vest walk - 10 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 11:47
Weighted vest walk - 10 kg - 15 minutes (from park)

So I bit the bullet and did an easy run today, because:

That, and I hate running—it had to be done.

Did a weighted vest walk to and from the park where the “track” is, about a mile from home. It’s an oddly egg-shaped rubbery path that, with the help of Google Maps, I measured at about 195 meters. Wanted to get a mile in, so I did 9 laps just to be sure.

I’m not sure whether to be totally embarrassed or pleasantly surprised: I had no expectations about performance going in, and I was able to keep a steady pace. Wasn’t too hard (easy conditioning, after all), but I was actually trying to run—I’m pretty sure it wasn’t that jogging crap most people do. Anyway, it wasn’t as bad as I thought, I did the work, and I now have a time to beat.

Even so, I still hate running…

2 Likes
225

If you don’t, you’re doing it wrong, haha.

2 Likes
226

I meant to take some photos on Sunday morning (right after vacation and at the start of this 5/3/1 programming), but I totally forgot. These are from this morning:

start
start1704×1125 417 KB

I’m definitely fluffier than I was when I joined the forum about 2 months ago, but considering where my head was then, where it is now, and where I’m headed with my training, I’m confident things will be moving in the right direction.

13 Likes
227

Speak for yourself. I’m one of the weirdos that enjoys it.

But then again, we’ve already established I’m mildly masochistic.

1 Like
228

P&FLT - c1w1d5

Thursday - 01 July 2021
Workout: Bench, 0755-0845 (50 minutes)

Warm-up
Throws + jumps

Begin: 0807; End: 0840; Duration: 33 minutes
Bench - 95x5, 115x5, 140x5 | 165x5, 185x5, 210x5 | (165x5)x5
BPA - red - 30, 20
Bulgarian split squat - L/R - BW - 15, 15
Chin-up + pull-up - BW - 4+4+4+4, 4+4+4+4, 4+4+4+4
OA row - L/R - 35 - 25, 20
KB swing - 20kg - 25, 25

Moving much better today—completed entire workout in 33 minutes, which includes 48 chin-ups/pull-ups using a bunch of mini-sets over the 3 prescribed sets.

Bench was great, felt good today. Nothing particularly noteworthy with BPAs and split squats.

I tried a new scheme with chin-ups and pull-ups, wherein I alternated between moves over 4 mini-sets within each of the 3 assistance sets. This kept me further away from failure (particularly for chins, for which I’m stronger) and gave me a bit more recovery before repeating each move within the mini-set. Seemed to go alright, though pull-ups were still weak by the end; regardless, I’ll try this scheme again tomorrow.

Definitely tired by the end: breathing heavily during assistance sets with HR in the mid- to upper-160s and even low 170s from chin-ups/pull-ups forward, but a significantly better day than Tuesday for sure.

5 Likes
229

P&FLT - c1w1d6

Friday - 02 July 2021
Workout: Deadlift, 0755-0855 (60 minutes)

Warm-up
Throws + jumps

Begin: 0809; End: 0851; Duration: 42 minutes
Deadlift - 110x5, 135x5, 160x5 | 190x5, 215x5, 240x5 | (190x5)x5
Ab wheel - kneeling - 20, 20, 20
Dip - BW - 25, 25
Chin-up/pull-up - BW - 5+5+5+5, 4+4+4+(3+1), 4+4+3+3, 3+3
Push-up - 30, 20

Did this workout fasted: basically had two dinners yesterday, with lots of pre-bed carbs, and I just wasn’t hungry. Guts talking back a bit before workout, not sure why, but that left me feeling a little drained at the start. Not a hindrance, luckily: first set of deads cured that entirely.

Another tough day with a lower-body main lift; it’s actually the assistance moves that hit me hard in the squat/deadlift workouts. Today went better than Tuesday, though: got everything in with a few minutes to spare.

Deadlifts were pretty good—clean, smooth reps that were tough but not grinders. I could feel my left (!) SI joint by the end, and it’s a bit tender sitting here now. Left is odd because it was the right side that caused trouble last November. I’ll have to keep my eye on that.

Ab wheel was good despite sore abs from HLRs on Tuesday. Looking forward to progressing to full standing rollouts over the next few months. Maybe that should be a goal: master the ab wheel by year’s end.

Got the dips in two sets (no mini-set this time), but HR was in 170s again. Actually continued to spike in 160s/170s after assistance moves for the rest of the workout, so I started actually resting between remaining sets of all moves for about 45-75 seconds to let it recover down to 130s/140s.

Could’ve had more chin-ups/pull-ups on my last set (via another mini-set), but I had my eye on the clock. Turns out I had enough time to squeeze in a few more, but I hit 56 reps within the actual workout, so I’ll take it.

Sled push for some hard conditioning later today, but now I’m ready to eat.

3 Likes
230

P&FLT - c1w1d6

Friday - 02 July 2021
Workout: Hard conditioning, 1035-1050 (15 minutes)

Sled push - 16x50 yds, 147 lbs
Goal: 15:00; Time: 12:46

Outdoor thermometer reading 64 F in the shade, so much cooler than Tuesday but still got a good sweat going by the end.

Need to bump up the goal weight; probably move back to 177 lbs (sled + 2 plates) for the work, which would make the goal roughly 235 lbs (or about 120% BW) in 15 minutes.

3 Likes
231

P&FLT - c1w1d7

Saturday - 03 July 2021
Workout: Easy conditioning, 0645-0745 (60 minutes)

Weighted vest walk - 10 kg - 35 minutes
Bike@120 bpm - 15 minutes

Did the workout fasted, but nothing else noteworthy here. May try to get some burpees in later.

2 Likes
232

I think that goes without saying these days. I heard they’re changing the name of the site to B-Nation.

4 Likes
233

P&FLT - c1w1d7

Saturday - 03 July 2021
Workout: Extra conditioning, 0935-0945 (10 minutes)

100 1-pump burpees - Time: 8:28

Gonna start doing this extra work on easy conditioning and press/bench days. It really shouldn’t eat into my recovery, and it’s some extra movement that gets my HR up.

4 Likes
234

LOL!!!

B-Nation—too good!

1 Like
235

image

4 Likes
236

P&FLT - c1w1 - summary

First week of 5/3/1 Prep & Fat Loss Training in the books. Satisfied with my lifting work for the week, think my training maxes are spot on. Feeling like I have capacity for more conditioning, so I’m going to bump that up with additional burpee workouts. At the risk of deviating too much, I’m also tossing in some direct calf work—right side and MMC there both remain weaker than before sciatic nerve impingement.

Eating went well. Appetite increased throughout the week, but managed mostly with additional protein/fat intake rather than carbs or, worse, junk—yesterday (niece’s birthday party) and today (Independence Day celebration with family friends) not withstanding.

Goals for Week 2:

  • Complete all 4 lifting workouts within 45 minutes
  • Add 30 lbs to sled for hard conditioning workouts
  • Add 2 kg to weighted vest for easy conditioning walks
  • Add burpee workouts on Sun/Mon/Wed/Thurs/Sat
  • Add direct calf work on Sun/Wed/Sat

Looking forward to another good week!

2 Likes
237

P&FLT - c1w2d1

Sunday - 04 July 2021
Workout: Easy + extra conditioning, 0850-0950 (60 minutes)

Weighted vest walk - 12 kg - 35 minutes
SL CR - mtor - L/R - 15x6, 20x6 | 25x6 + isofail: 25s
100 1-pump burpees - Time: 8:39

Fasted work, not hungry from food overload at niece’s party yesterday evening. Took 45 seconds rest between sets of calf raises, used 3251 tempo with isometric hold on last set (a la CT’s mtor sets in BDWP), good burn by the end. Did the burpees, feeling good.

3 Likes
238

P&FLT - c1w2d2

Monday - 05 July 2021
Workout: Press, 0825-0915 (50 minutes)

Warm-up
Throws + jumps

Begin: 0837; End: 0914; Duration: 37 minutes
Press - 40x5, 50x5, 65x5 | 75x5, 85x5, 95x5 | (75x5)x5
Band face pull - red - 25, 25
Bulgarian split squat - L/R - BW - 15, 15
Pull-up + chin-up - BW - 5+5+5+5, 4+4+4+4, 5+5+4+4
OA row - L/R - 35 - 25, 25
KB swing - 16kg - 25, 25

Did this workout fasted; lots of food again yesterday evening, so just not hungry. Press went well, assistance from pull-ups/chin-ups forward kicked my butt again: HR in 160s, so started resting between moves; still hit low 170s by end of KB swings.

Burpees later this morning, then I’ll probably spend the rest of the day working outside.

2 Likes
239

P&FLT - c1w2d2

Monday - 05 July 2021
Workout: Extra conditioning, 1010-1020 (10 minutes)

100 1-pump burpees - Time: 8:18

Still fasted, feeling good, decent time today.

2 Likes
240

P&FLT - c1w2d3

Tuesday - 06 July 2021
Workout: Squat, 0845-0945 (60 minutes)

Warm-up
Throws + jumps

Begin: 0858; End: 0941; Duration: 43 minutes
Squat - 80x5, 105x5, 125x5 | 150x5, 170x5, 195x5 | (150x5)x5
HLR - 14+6, 12+8, 10+6+6
Dip - BW - 25, 25
Pull-up + chin-up - BW - 6+6+4+4, 5+5+4+4, 4+4+3+3, 3+3+2+2
Pushup - 30, 20

Got it in before time expired: 43 minutes, so much better than last week. Squats went well, and assistance volume continues to shock my body—but progress continues.

I alternated between dips and chin-ups/pull-ups, then chin-ups/pull-ups and push-ups, which seemed to help: got 62 reps in total across 4 sets (16 mini-sets). Need to start pushing more reps into earlier sets and reduce number of mini-sets.

I was working hard today: HR spiked to 181 after second set of dips, and was consistently in 160s after each set of the assistance moves—clearly I need this style of workout to increase my work capacity.

It’s a sweltering mess outside today, honestly not looking forward to the sled work. But it will get done.

2 Likes
241

P&FLT - c1w2d3

Tuesday - 06 July 2021
Workout: Hard conditioning, 1100-1115 (15 minutes)

Sled push - 16x50 yds, 177 lbs
Goal: 15:00; Time: 14:17

Outdoor thermometer reading 84 F in the shade, but it’s the humidity that makes it nasty out there. Anyway, I like the heavier load for this workout—doesn’t feel much heavier, but I think I’m actually working harder.

3 Likes