Becoming Canis dirus - SvenG's Training Log

Training Training Logs
2634

5/3/1 for Hardgainers - c17w1d2

Monday - 05 September 2022
Workout: Squat, 0855-1025 (90 minutes)

Indigo-3G - 0830
Surge - 0903-0957

Warm-up only (no throws)
Box jump - 24 in - 10

Begin: 0913; End: 1023; Duration: 70 minutes
Squat - 115x5, 145x5, 175x5 | 205x5, 240x5, 270x14 (rep PR) | 205x20
Dip - 60 - 10, 10, 10, 10, 10, 10, 10, 10
Chin-up - BW - 10, 10, 10, 10, 10, 10, 10, 10
HLR - 10, 10, 10, 10, 10, 10, 10, 10

Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps

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

Folks, either I’m stupid or I’m an animal.

Or, more likely, I’m just a STUPID ANIMAL because this:

270x14 (rep PR) | 205x20

is some crazy stuff.

Hard, hard rain and traffic made the trip home yesterday pretty stressful, so I went to bed as soon as everyone else was settled. Woke up a few minutes before my 0430 alarm, as usual, but without the pressure of work and getting the kids out the door for school today, I shut it off, rolled over, and slept until just after 0600. Took until 0830 to really get moving, but mostly I was just procrastinating.

Felt strong today—it was good to be under the bar again. Skipped throws because it is still raining, and moved the box jumps into my warm-up because… well, just because. Superset assistance with the first 6 squat sets. Warm-up sets took 9 minutes, main work took 14, and the WM ate up another 6 minutes. (As usual, I took several minutes to get mentally ready for the 20-rep set.)

If my math is correct, the remaining assistance took roughly 41 minutes, but I got all 80 reps in each category over 8 sets of 10 each, no rest-pause reps necessary. After the initial 6 sets superset with squats, I ran a 4-round circuit of dip-chin-HLR before the WM, then finished off with another 2 rounds of dip-chin-HLR after the WM.

I am absolutely toast. But I made it through, even if I didn’t set any time records today. Think I’m gonna need to work on that, though, because 90 minutes is about the max I can realistically spend on these lifting workouts, whether it’s a day off or not!

18 Likes
2635

it’s this one.

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2636

Thanks for that, @throwawayfitness. Takes one to know one!

1 Like
2637

I woke up. Thought I’m going to take it easy today. A nice set of 10 @ 240 maybe.

Then I came in here.

denzel-washington-pissed

9 Likes
2638

Glad to see you’re healed up and back at it!

1 Like
2639

Thanks, @antiquity! It’s definitely good to be hitting the weights again.

1 Like
2640

5/3/1 for Hardgainers - c17w1d2

Monday - 05 September 2022
Workout: Daily work, 1520-1540 (20 minutes)

3 rounds of:
a) Clean & press - 125 lbs - 10, 10, 10
b) Pendlay rows - 125 lbs - 10, 10, 25

Not much to say, except maybe: that was harder than it should’ve been! HR was in the 170s by the last round.

If all goes to plan, I’ll be back at it tomorrow with an early bench workout.

6 Likes
2641

I am guessing the back feels better the. Fk me.

This is really bizarre. It really is a small world. St.Albans seems like an odd place to go, nothing much really happens there. LOL

1 Like
2642

It does!

I’d say the same thing about where I live now, though I know people travel here all the time for conferences, etc. From what I understand, we have an office in St. Albans, it’s somehow central to our UK team members who themselves are coming from out-of-town, and I guess not too hard to get to for those of us coming in from the States.

I’m excited to see it, in any case!

1 Like
2643

Congrats, that’s a heck of a set!

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2644

Thanks, @littlesleeper. Gonna try to hit that with 285 next week!

1 Like
2645

5/3/1 for Hardgainers - c17w1d3

Tuesday - 06 September 2022
Workout: Bench, 0520-0630 (70 minutes)

Indigo-3G - 0500
Surge - 0532-0616

Warm-up
Throws
Box jump - 24 in - 10

Begin: 0541; End: 0624; Duration: 43 minutes
Bench - 95x5, 120x5, 150x5 | 175x5, 200x5, (230x5)x5
Pull-up - BW - 8, 8, 8, 8, 8, 8, 8, 8, 8, 8
Seated DB press - 2x40 lbs - 8, 8, 8, 8, 8, 8, 8, 8, 8, 8

Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 0 reps

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

So, first: 2x40 lbs instead of 2x45 lbs on those seated DB press reps. Oops! Wrote that down wrong, and didn’t look back. I feel cheated somehow…

Beyond that, solid work today. Ran this as a bench-pull-up-press circuit of 10 rounds. Kept me far away from failure on the assistance, especially on the pull-ups. Everything felt strong throughout, but I was starting to fatigue by the end.

Warm-up rounds in 11 minutes, main work in the remaining 42 minutes. Last bench set felt as solid as the first, so pretty happy with that. Yeah, 5s week weights, but still a good effort all around.

That leaves daily work and a sled push for later. It’s going to be a busy day, but I’ll get it done.

Oh, and I might try to do the BB curls I still owe from last week—my elbows are feeling decent despite doing 260 pull-up/chin-up reps over the last four days. (I think that might be some kind of volume PR, actually.) Guess we’ll just have to see how the day goes…

10 Likes
2646

That’s awesome. I’d love to ne able to work up to that someday. Although I don’t think my elbow would handle it either. Great work, though!

1 Like
2647

Thanks, my dude. We’ll see how things go: I just finished up 100 drag curls, and that was on top of 80 pull-ups this morning. Last week’s BB curls may have to wait yet ANOTHER day—not sure if 135 more reps will do more harm than good…

1 Like
2648

5/3/1 for Hardgainers - c17w1d3

Tuesday - 06 September 2022
Workout: Sled + daily work + BB curls, 1000-1040 + 1720-1745 + 1940-1950 (40 + 25 + 10 minutes)

10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 10 (short) BB drag curls - 55 lbs
c) 8 alternating lateral squats - L/R - 30 lbs
Time: 29:08

3 rounds of:
a) Sled ground-to-overhead - about 70 lbs - 10, 10, 30
b) Kroc rows - L/R - 65 lbs - 10, 10, 25

BB curls - 135 (rep PR)

Up 5 lbs on those drag curls today, felt good. Total time was on par with Cycle 16 Week 3, but the driveway was slick and I was slipping around a lot. As I usually suspect when things are wet, the lost friction on the sled was compensated for with the lost traction on my shoes!

That just leaves daily work and maybe, MAYBE, those stupid BB curls—mostly I just want them off my plate at this point because I’m tired of thinking about them!

Edit: Okay, that’s daily work done. That was hard today, HR in low 170s by the end.

Edit 2: Really did not want to do those curls, but that’s been true for too long. Got 135 unbroken reps, no pausing at the top. As usual, my forearms hurt more than my biceps. Now, on to 136 unbroken this Saturday!

10 Likes
2649

5/3/1 for Hardgainers - c17w1d4

Wednesday - 07 September 2022
Workout: Easy conditioning, 0535-0630 (55 minutes)

Weighted vest walk - 30 kg - 15 minutes (to park)
Easy run - 9 laps, about 1750m - 10:27
Weighted vest walk - 30 kg - 16 minutes (from park)

Fasted. The weather cooperated this morning, so I got the run in. Calves, daily work, and (likely) the Orbison WOD to follow throughout the day.

7 Likes
2650

5/3/1 for Hardgainers - c17w1d4

Wednesday - 07 September 2022
Workout: Calves & daily work + conditioning, 1050-1150 + 1610-1635 (60 + 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

Orbison WOD - 20 rounds, EMOM
a) 4 1-pump burpees
b) 6 air squats
c) 8 sit-ups

Still fasted. Took everything I had to just make it through. I’m hurting today. Definitely doing the Orbison WOD later—that one should be restorative.

Edit: And now the Orbison WOD is done. Had 10-15 seconds rest between rounds. Kept me moving on a day when I didn’t want to get out of bed, got my HR up without redlining—mission accomplished.

6 Likes
2651

please tell me how long this takes? thank you.

1 Like
2652

Usually 3-5 minutes, depending on how many times I trip.

1 Like
2653

Can confirm 100%

3 Likes