Becoming Canis dirus - SvenG's Training Log

Training Training Logs
2493

5/3/1 for Hardgainers - c16w2d2

Monday - 15 August 2022
Workout: Squat, 0855-1020 (85 minutes)

Indigo-3G - 0830
Surge - 0900-0956

Warm-up
Throws

Begin: 0915; End: 1018; Duration: 63 minutes
Squat - 130x5, 160x5, 190x5 | 225x5, 255x5, 285x13 (rep PR) | 225x20
Box jump - 24 in - 10
Chin-up - BW - 16, 15, 14, 12 + 3
HLR - 10, 10, 10, 10, 10, 10
Dip - 60 - 15, 15, 15, 13 + 2

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps

Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.

Just. One. More. Rep.

Crushed that 5+ PR set: beat last week’s rep PR of 270x13 by a solid 15 lbs. Warm-up sets and assistance in 11 minutes, main work and assistance in 18 minutes, then a 28-minute “rest” while I finished out the remaining assistance, and finally the WM in another 6 minutes. (There was some sitting on the bench trying to get my head ready for 20 more reps after the last set of HLRs!)

Couldn’t close out the chins or the dips in 4 straight sets, but got 'em all in with a rest-pause in each of the last sets. Some pain in my left side on the HLRs, so took it easy with 6 sets of 10. Managed that alright, don’t think I did any more damage.

I’m REALLY happy with the effort across the board today, but now I’m toast.

Daily work to follow in a bit.

17 Likes
2494

congrats

I love this. “toast, I’m not done.”

2 Likes
2495

Great work, that’s a lot of effort

1 Like
2496

@throwawayfitness, @aholding88 - Thanks, guys! It was a good morning, for sure.

2497

5/3/1 for Hardgainers - c16w2d2

Monday - 15 August 2022
Workout: Daily work, 1330-1350 (20 minutes)

3 rounds of:
a) Clean & press - 125 lbs - 10, 10, 10
b) Wendler rows - 90 lbs - 20, 20, 35

Okay, that’s that. Either post-squat taco meat or cheeseburgers this evening, then bench press tomorrow!

9 Likes
20 YO Following Training Roadmap!
2498

5/3/1 for Hardgainers - c16w2d3

Tuesday - 16 August 2022
Workout: Bench, 0555-0655 (60 minutes)

Indigo-3G - 0530
Surge - 0600-0634

Warm-up
Throws

Begin: 0609; End: 0652; Duration: 43 minutes
Bench - 110x5, 135x5, 160x5 | 190x5, 215x5, (240x5)x5
Box jump - 24 in - 10
Pull-up - BW - 15, 13 + 2, 13 + 2, 12 + 3
Seated DB press - 2x45 lbs - 15, 15, 15, 15

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 0 reps

Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.

Got up and at 'em today. This is one of the shorter workouts and even so I had to rush a bit, which means if I want to continue in this manner next week, I’ll need to get up a little earlier. But it worked out alright today.

Warm-up and assistance in 9 minutes, main work and assistance in 34 minutes. Bar started slowing down in the last few reps of the last set, but it wasn’t too bad overall. Pull-ups were tough, but I knocked them out in 4 sets using rest-pause with about 15 seconds off the bar. Seated DB press was strong. The Surge went down fast today.

Daily work and the sled later today.

11 Likes
2499

I like the look of this one, might give it a try tomorrow. 6 Snatches per arm or 3 per arm?

1 Like
2500

Yep, it’s a good one! I stole it from @T3hPwnisher’s Little Book of Bad Ideas (link) and then modified it a bit to suit my needs.

With the snatches, I do 6 per arm.

2 Likes
2501

5/3/1 for Hardgainers - c16w2d3

Tuesday - 16 August 2022
Workout: Daily work + sled, 1135-1155 + 1525-1605 (20 + 40 minutes)

3 rounds of:
a) Plate ground-to-overhead - 45 lbs - 30, 30, 40
b) Kroc rows - L/R - 65 lbs - 10, 10, 25

10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 10 (short) BB drag curls - 50 lbs
c) 8 alternating lateral squats - L/R - 30 lbs
Time: 27:49

Just enough lower body work in those plate ground-to-overheads to keep my quads alive, which is good because they were thinking about being sore after yesterday’s squats. 100 of those is still a nice burner for my shoulders, traps, and a bit of my upper back, too.

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

Edit: Sled push done, killed it. And my legs just kept talking back all afternoon, to the point that my hamstrings found their voice, too. The heavy push and the alternating lateral squats will keep them quiet for awhile, at least.

Opted for cheeseburgers last night—they were near perfection, if I do say so myself!—and the family is doing tacos tonight, so I’m in for taco meat. And in case you’re wondering: No, there’s no such thing as “too much ground beef,” haha!

7 Likes
2502

5/3/1 for Hardgainers - c16w2d4

Wednesday - 17 August 2022
Workout: Easy conditioning, 0645-0740 (55 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. Up about a half-hour earlier today and ready to go, but the rain said, “No!” Tried to wait it out but ran out of time, so I swapped in Saturday’s easy conditioning instead.

Equipment for today’s daily work is ready to go, but I’m already dreading those clusters. Planning on the Bauer WOD this afternoon, too—should be a nice challenge and just what my still-tired lower body needs before tomorrow’s deadlifts.

8 Likes
2503

Agreed! Although mine is usually ground venison. I try to have a couple of deer each year just completely ground and use that for my main meal prep all year. But love to mix in beef as well. But the sentiment remains the same: no such thing as too much! It makes you grow…

3 Likes
2504

5/3/1 for Hardgainers - c16w2d4

Wednesday - 17 August 2022
Workout: Calves & daily work + conditioning, 1035-1130 + 1545-1610 (55 + 25 minutes)

Jump rope - 300+ reps

3 rounds of:
a) CS DB rows - 2x45 lbs - 10, 10, 25
b) Cluster - 125 lbs - 10, 10, 10
c) Seated CR - 210 lbs - 30, 25, 20

Jump rope - 300+ reps

Bauer WOD - for time
2-minute elbow plank
13 burpees
18 KB swings - 28 kg
31 push-ups
53 goblet squats - 28 kg
53 burpees
31 KB swings - 28 kg
18 push-ups
13 goblet squats - 28 kg
2-minute wall sit
Time: 18:25

Cheat penalty - 1-minute wall sit

I know the hurt is fresh but honestly that might be the hardest workout of the week. Those clusters are just absolutely brutal. My entire lower body was trembling between (and maybe even during!) reps for the last 4-5 of the last set—ugh!

Now all I’ve got to do is finish up with the Bauer WOD later. I’ll edit that in once it’s done.

Edit: Glad for the extra lower body work, but holy crap that was hard! I had to break up the goblet squats: 15, 10, 10, 10, 8. I put the KB down because I didn’t have the presence of mind to consider that I should at least hold it, arms down, until just after the 3rd or 4th “set.” Broke up the second round of burpees, too: 10, 10, 10, 13, mostly for the mental game of, “Just get 10 reps.”

All that was fine, really, and not unexpected, but… That wall sit! Holy F. Now that was hard. I was cheating like crazy with periodic elbows on knees or standing up or all manner of crap to make it bearable. Wasn’t happy about that—mental weakness for sure, but there was a physical element too: my quads haven’t burned like that since… The last time I did wall sits, haha. (And that was probably during basketball team try-outs in my freshman year—of HIGH SCHOOL!) Anyway, once the 2-minute period was over, I shook out my legs, regathered myself mentally, set the timer for 1 minute, and did it again. And no cheating this time!

14 Likes
2505

That’s impressive. Those truly suck. Are you able to keep any “zip” going for a set of 10, or is it more of a “push through by any means necessary” task?

1 Like
2506

Absolutely the latter!

I’m sure my technique is terrible, and I’ve thought about dropping the weight to work on getting the “zip” in there, but for the moment I’m doing these on Wednesdays to fulfill my daily “get something heavy from the ground over my head” goal, so it’s more about that than anything else!

2 Likes
2507

I also toggle between “crisp and explosive” and “slog through”. For today, I was doing relatively light cleans and presses with a focus on a few reps and each one being explosive. When I’m doing crossfit, it’s interesting because the first part is usually focused on form and crispness, but then the WOD comes up at the end of the session and the term “cleans” or “snatches” becomes a very loose description of what I’m (and others are) doing.

2 Likes
2508

5/3/1 for Hardgainers - c16w2d5

Thursday - 18 August 2022
Workout: Deadlift, 0910-1040 (90 minutes)

Indigo-3G - 0850
Surge - 0920-1022

Warm-up
Throws

Begin: 0930; End: 1037; Duration: 67 minutes
Deadlift - 155x5, 195x5, 235x5 | 270x5, 310x5, 350x7 (rep PR) | (270x5)x5
Box jump - 24 in - 10
Chin-up - BW - 15, 15, 14 + 1, 13 + 2
Cable crunch - 50 - 20, 20, 20
Dip - 60 - 15, 15, 15, 15

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 60 reps

Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.

Man, oh man: I want that top set back! I had 13 in mind and I was feeling strong this morning, even if that goal was aggressive. But I got to that set and my body said otherwise: first rep was a bit slow off the floor, but I found my groove and was humming along nicely—not easy, but good reps and solid effort. Then my lower back cramped or spasmed or something just after lockout on the 7th rep, I got about 1/3 of the way up on the 8th and failed. It just wouldn’t move any farther… Bleh.

Guess that’s just the way it goes some days, huh?

Warm-up sets and assistance took 16 minutes, main work and assistance took another 21 minutes, then supplemental sets and assistance took 27 minutes—guess I was moving slowly today.

I tried (twice) and failed (twice) to get any ab wheel rollouts today during the warm-up sets, so I changed gears and hit up cable crunches again. Guess I just pushed it too far last week and re-aggravated whatever issue I introduced several weeks back. I’m going to keep trying to work the ab wheel in, but it just wasn’t happening today.

There were some good things about today: previous best with 350 was 6 reps in a 1+ PR set back in May, so technically 350x7 is a rep PR (and I’ve marked it as such). I used straps only for the main work, I pulled all 5 supplemental sets at 270 without straps (they felt pretty light and my back didn’t bother me), and I’m once again happy to be pulling working weights without straps. Dips felt strong, and I nearly had chin-ups in four straight sets of 15 reps today.

I can feel my back getting tight as I write this, so I’m going to have to be sure I move a lot today and try to stay loose. Daily work should help with that, and that’ll come either relatively soon or much, much later today. We’ll just have to see how the day goes!

23 Likes
2509

5/3/1 for Hardgainers - c16w2d5

Thursday - 18 August 2022
Workout: Daily work, 1230-1255 (25 minutes)

3 rounds of:
a) Wendler rows - 90 lbs - 20, 20, 35
b) Sled ground-to-overhead - about 70 lbs - 10, 10, 30

Still running off nothing but black coffee and a serving of Surge. If things didn’t blow up next week, I’d be concerned. In any case, that work was hard, but my back held up alright. Will probably try to stretch a bit throughout the remainder of today.

8 Likes
2510

Still hitting those PR’s mate. Nice job

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2511

I’m having a real tough time keeping up with your log, dude! So many workouts to try to catch up on haha.

Those are some well-earned and deserved PRs you’ve been hitting lately.

This is one of the many reasons I hate plus sets. They’re too open ended for me mentally. Tell me to do something ten times for ten sets and I’m cool with that. Tell me to go until I feel like I need to stop? No thanks.

2 Likes
2512

@simo74, @boilerman - Thanks, guys! Really wish my back had held up yesterday, as I’m sure there were more reps in me—maybe not 13, but more than 7! It was still a good day…

2 Likes