Becoming Canis dirus - SvenG's Training Log

Training Training Logs
2714

5/3/1 for Hardgainers - c17w3d3

Tuesday - 20 September 2022
Workout: Daily work + sled, 1055-1115 + 1720-1800 (20 + 40 minutes)

3 rounds of:
a) Plate ground-to-overhead - 45 lbs - 30, 30, 40
b) Wendler rows - 90 lbs - 20, 20, 35

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: 27:26

That’s done. Got a nice burn today—really focused on quality reps there. Sled work later.

Edit: Well, if last week was a time PR, then this week’s even better! Granted the order is slightly different, but the overall volume of work is the same, so there you go. Either way, I’m pleased with the effort today—once again, it was “Don’t think, just do!” from start to finish.

8 Likes
2715

5/3/1 for Hardgainers - c17w3d4

Wednesday - 21 September 2022
Workout: Easy conditioning, 0540-0635 (55 minutes)

Weighted vest walk - 30 kg - 15 minutes (to park)
Easy run - 9 laps, about 1750m - 9:18
Weighted vest walk - 30 kg - 16 minutes (from park)

Fasted. Great time this morning, at least relative to what I’ve been doing lately. The difference? There was another runner on the track this morning. Or a jogger, really. So… Target practice! I passed him on the straightaway after the second turn of my first lap, and then at pretty much the same spot on laps 4 and 7. Not only does that game make the laps feel like they go faster, I think they actually go faster—today’s time suggests that’s true, anyway.

I’m going to need to push harder when I don’t get to play these passing games… I’m clearly capable of better times than I’ve been posting lately, even in these early mornings. But I’ll take today’s win in any case!

Calves, daily work, and a WOD to follow throughout the day.

9 Likes
2716

5/3/1 for Hardgainers - c17w3d4

Wednesday - 21 September 2022
Workout: Calves, daily work, & conditioning, 1610-1735 (85 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

Nightmare on My Street - 21-15-9-5-5-9-15-21, for time
a) KB swings - 28 kg
b) 1-pump burpees
Time: 19:34

Still fasted.

Yep, that’s right: it’s going on 6:00 PM and I haven’t eaten since dinner yesterday. Apparently today’s schedule just didn’t appreciate that I’m supposed to be gaining right now… Actually, I use the term “schedule” here very loosely—more like fire drill.

Was going to go with the Freddy Krueger WOD today, which is swings and burpees for 21-15-9, then I decided to modify it as 21-15-9-5 to get 50 reps of each move, then I decided to go back up the ladder for 100 reps each. So “Nightmare on My Street” is, of course, Freddy Krueger’s fault.

And what a nightmare it was! I was fighting waves of naseousness or lightheadedness, sometimes both, pretty much the whole time. I probably should’ve eaten at some point today, huh?

It is what it is. And I’ve made it through somehow. But today’s fasted work is not something I’ll want to be repeating any time soon…

11 Likes
2717

5/3/1 for Hardgainers - c17w3d5

Thursday - 22 September 2022
Workout: Deadlift, 0525-0715 (110 minutes)

Indigo-3G - 0500
Surge - 0530-0652

Warm-up
Throws
Box jump - 24 in - 10

Begin: 0548; End: 0708; Duration: 80 minutes
Deadlift - 135x5, 175x5, 215x5 | 255x5, 290x5, 330x5 | (255x5)x5
Ab wheel - ramp (19) - 8, 8, 8, 8, 8
Cable crunch - 50 - 12, 12, 12, 12, 12
Dip - 60 - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Pull-up - BW - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Assistance totals:
Push - 100 reps
Pull - 100 reps
Single-leg/core - 100 reps

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

Super-short on time so just a few thoughts: those are Week 1 deadlift weights, smart choice, felt confident. Could’ve had 1 or 2 more on the 5+ PR set, but no need for heroics today. Besides, would’ve needed 13+ for an actual PR. Love the belt for deads, could maybe go tighter (to first drilled hole). Doing 100 pull-ups sucks. Bad. My work density is awful. Alarm has shocked me awake the past two days, feel like I’m running on fumes.

I’ll edit this with more thoughts as time allows. Daily work to follow later in the day.

7 Likes
2718

Nice job on all the above.

It would take me a week to get this!

1 Like
2719

Glad to hear it. The rest will come together eventually.

That’s a good enough reason to stop the sentence there. :wink: The rest won’t be achieved by using a belt but then again the worst case scenario there won’t be achieved through lifting either. :slight_smile:

1 Like
2720

5/3/1 for Hardgainers - c17w3d5

Thursday - 22 September 2022
Workout: Daily work, 1715-1735 (20 minutes)

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

Almost beat the rain! The sled was getting wet and grip was tricky on the last 4-5 reps of the last set, but I got 'em all in. And now the shower has passed, of course!

Nothing more to add to the deadlift workout comments that wasn’t captured by the punchy statements earlier. Maybe I need to be in a hurry more often—it keeps my wordiness down.

5 Likes
2721

5/3/1 for Hardgainers - c17w3d6

Friday - 23 September 2022
Workout: Press & daily work, 0520-0655 (95 minutes)

Indigo-3G - 0455
Surge - 0525-0636

Warm-up
Throws
Box jump - 24 in - 10

Begin: 0539; End: 0652; Duration: 73 minutes
Press - 70x5, 85x5, 100x5 | 115x5, 130x5, 145x5 | (115x5)x10
Chin-up - BW - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Decline DB press - 2x65 lbs - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Wendler rows - 90 lbs - 20, 20, 35
Alternating DB snatches - L/R - 50 lbs - 10, 10, 10

Assistance totals:
Push - 100 reps
Pull - 100 reps
Single-leg/core - 0 reps

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

Well, that’s that folks: the last lifting workout of my 2-cycle run of Hardgainers. And aside from lowering the deadlift weights to workaround residual lower back pain, I managed to get all the work in as written. The 5+ PR sets were crap this week, but I still did the work.

Today went pretty well. Rounds of press-chin-DB press and then either press-row or press-snatch until all 16 rounds were complete. Warm-ups in 12 minutes, main work in 16 minutes, finished out the rounds with today’s assistance at minute 48, and the rounds with today’s daily work at minute 73.

I got a great upper body pump, as usual. But let me tell you: my legs were doing most of the work on those snatches, because my yoke was trashed by the end of this workout—I needed the lower body explosiveness to propel the DB up and over my head.

Rounds of sled push, RDLs, and CT’s modified French press will finish out the day.

13 Likes
2722

5/3/1 for Hardgainers - c17w3d6

Friday - 23 September 2022
Workout: Sled, 1715-1800 (45 minutes)

10 rounds of:
a) Sled push - 50 yds, 135 + sled = 222 lbs
b) 10 deficit RDLs - 135 lbs
c) 10 CT’s modified French press - 95 lbs
Time: 29:24

Holy C-R-A-P! Beat my best Hardgainers (Cycles 16-17) time on this workout by almost 10 minutes! And here I thought I was moving slowly, but… Wow!

I was paying close attention to my pace, tried hard to start a new move EMOM, and kept to that pretty closely—some of the later RDL rounds got started 5-10 seconds late and dragged closer to 75-80 seconds in total, but I was moving very deliberately there, particularly as the fatigue built up.

Given the mental effort it took to keep moving today—never mind the effort it took to even do the stupid thing in the first place—I’m over the moon about today’s rounds.

But now it’s a race to the finish: I’ve got to get all of my Saturday work done before 1300, 'cause then I’m off to the UK!

13 Likes
2723

5/3/1 for Hardgainers - c17w3d7

Saturday - 24 September 2022
Workout: Easy conditioning, 0500-0555 (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 almost and hour and a half early, hoping to rest on the plane tonight. I’m sure I’ll still be a wreck when we land tomorrow AM, but there’s nothing I can do about that.

Anyway, got the easy conditioning done and I’m on track to finish today’s work before I head out. Weight room is once again setup for daily work and BB curls, so that’ll follow a bit later this morning.

11 Likes
2724

Way to get after it, man! But good luck with this part here haha. Maybe I have a skewed opinion because they don’t make planes for people my size, but flying fatigues me more than my training does. But if you’re flying somewhere enjoyable, that should make up for it!

1 Like
2725

I see this mentioned on the boards sometimes. Are these the ones you do with in a landmine situation with the Loki-looking handles? And you kind of shrug up and row you elbows back at the same time? I think I do these, but didn’t know they were called Wendler Rows. Or maybe I’m completely wrong.

1 Like
2726

That’s one benefit of only being 5’7" (on a good day)! But even so,

I find this to be true as well.

1 Like
2727

That’s exactly it. I read a CT article where he calls them “Wendler rows,” because apparently that’s who he first saw doing rows that way.

@Frank_C suggested getting a good stretch at the bottom, which I started doing to good effect, and I personally like the low-weight/high-rep combo for a really good burn.

2 Likes
2728

Yeah then I’ve been doing these for a while. They’re one of my favorites, and really blow up my traps. I guess I’ll call them Wendler Rows, henceforth.

1 Like
2729

5/3/1 for Hardgainers - c17w3d7

Saturday - 24 September 2022
Workout: Calves & daily work + BB curls, 0840-0920 + 1120-1130 (40 + 10 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
c) Pendlay rows - 125 lbs - 10, 10, 25
b) Clean & press - 125 lbs - 10, 10, 10
c) Seated CR - 210 lbs - 30, 25, 20

Towel hop tabata - 4x40/10

BB curls - 138 (rep PR)

Daily work done, so just the BB curls remain. I confess I’m procrastinating at this point—it’s still the worst 10 minutes of my week! But my family will be heading out for their normal Saturday activities shortly, so I’ll be saying goodbye and finding myself with nothing else to do soon enough.

I’ll edit the curls in once they’re done.

Edit: Not bad today: 138 unbroken in 6:08, no pausing at the top. Forearms, yes, but biceps too. Lots of biceps. Not surprising given I’ve also done 400 chin-ups/pull-ups since Monday morning. Anyway, that’s it for awhile—not sure yet what things will look like once I get settled across the pond, but we’ll find out soon enough I guess!

13 Likes
2730

Wendler officially calls them Upright T-Bar Rows. You can do it with a variety of set-ups. I’ve used the T-Bar row station because I ran out of weight on the cable stacks. I liked the cable station; I used a medium width neutral grip handle. 20 reps plus a stretch usually results in a good trap pump.

1 Like
2731

Your press has really grown since I first started following your log, looks like 5/3/1 has helped you build a pretty dang solid overhead. Nice to see, good work brother

1 Like
2732

5/3/1 for Hardgainers - c17w3 - summary

My thoughts about this week ended up in this post: link.

1 Like
2733

Waits in anticipation

4 Likes