Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3177

Frankenbuilding - c20w2d7

Saturday - 14 January 2023
Workout: Daily work, calves, & extra conditioning, 0920-1015 (55 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) Devil’s press - 2x30 lbs - 15, 15, 15
c) CT’s modified French press - 95 lbs - 15, 15, 15

Towel hop tabata - 4x40/10

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 18:36

Okay, that’s today’s work done, and the end of Week 2. The French press reps were surprisingly hard today, and I felt them in my shoulders more than usual—maybe compensating due to fatigued triceps from work earlier in the week? Anyway… Slow and steady on the swings again today, but my grip is still fried.

Tomorrow will likely be a similar schedule because of the swim meet, but we’ll just have to see how things play out.

11 Likes
3178

Glad to hear you’ve left that behind you! As we expected you to.

1 Like
3179

Frankenbuilding - c20w2 - summary

Tired this week, but nothing unusual. And really it was a pretty decent week overall. Going to stick with daily KB swings through the end of Cycle 20 (at least), because they’re working: my appetite is where I want it to be. I’m also eating well (generally speaking), but I was a bit lax with some homemade oatmeal chocolate chip cookies last weekend and pizza last night—need to clean that up, 'cause really the only thing that crap does anymore is tear up my guts.

My goals for Cycle 20, Week 3 are:

  • Complete all 4 lifting workouts
  • Complete 3 days of easy conditioning & direct calf work
  • Hit my triceps with a high-rep movement every day
  • Do 500 28-kg KB swings every day
  • Clean-up some of my food choices

The next two weeks are arguably the most difficult in a two-cycle 3/5/1 template, as we run the 1s week and then the next cycle’s 3s week back-to-back. My hope is to bump up the weights at the beginning of Cycle 21 next week, but that’ll depend on how things move this week.

For now, though, I’m just gonna buckle down and get it done, one way or the other!

8 Likes
3180

Frankenbuilding - c20w3d1

Sunday - 15 January 2023
Workout: Easy conditioning, 0525-0625 (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. Done.

Kids had a good showing yesterday afternoon: my son’s team won their basketball game, and we had a few top-10 finishes, a top-6, and even a top-3 across their 5 events at the swim meet. Better yet, they both shaved time off their PRs in almost every event—the second half of the 2022-23 season is off to a killer start!

Back at it again in a few hours, then we head to the pool for Day 2!

11 Likes
3181

Frankenbuilding - c20w3d1

Sunday - 15 January 2023
Workout: Daily work, calves, & extra conditioning, 0915-1010 (55 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) EZ bar skull crushers - 40 lbs - 20, 20, 20
b) Plate ground-to-overhead - 45 lbs - 25, 25, 25
c) Seated CR - 240 lbs - 25, 20, 15

Towel hop tabata - 4x40/10

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 16:38

Done.

15 Likes
3182

Frankenbuilding - c20w3d2

Monday - 16 January 2023
Workout: Shoulders & biceps, 0515-0630 (75 minutes)

Indigo-3G - 0500
Surge - 0530-0618

Warm-up
Throws + jumps

Begin: 0536; End: 0626; Duration: 50 minutes
Press - 75x5, 90x5, 105x5 | 120x5, 140x5, 155x5
DB press - 2x45 lbs - 15, 13, 12, 10
Lateral raise - 2x15 lbs - 12, 12, 12, 12
BB curl - 70 lbs - 12, 12, 12, 12
Preacher curl - 50 lbs - 10, 10, 10, 10
Triceps kickback - L/R - 12 lbs - 20, 20, 20, 20

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

Decent morning. 120x5 was unexpectedly rough, 140x5 felt really strong, and the top set was hard, but not unbearably so—I had to fight the last rep, but fight I did. Pretty happy with that, actually.

Warm-up sets in 5 minutes, main work in 7 minutes, supplemental in 10 minutes. Those were tough, but I got 'em in 4 sets. Oh, and the preacher curls were kinda weird today—I was having a hard time getting my left side to feel the work.

Even so, 1s week is off to a good start! Swings and (Half) Cindy to follow this afternoon.

20 Likes
3183

Frankenbuilding - c20w3d2

Monday - 16 January 2023
Workout: Daily work & extra conditioning, 1610-1650 (40 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 16:19

(Half) Cindy WOD - AMRAP, 10 minutes
a) 5 pull-ups
b) 10 push-ups
c) 15 air squats
Rounds: 8 + 5 reps

That’s it for today. Decent time on the swings—nice and easy today—and though I wanted 8 + 10 reps on that WOD, I’ll take the 8 + 5 reps I got: I really had to work for just about all of them!

11 Likes
3184

Always come here to see what hard work is happening and remind myself to get moving

1 Like
3185

Frankenbuilding - c20w3d3

Tuesday - 17 January 2023
Workout: Back, 0525-0645 (80 minutes)

Indigo-3G - 0500
Surge - 0530-0631

Warm-up
Throws + jumps

Begin: 0545; End: 0641; Duration: 56 minutes
Deadlift - 170x5, 210x5, 245x5 | 285x5, 320x5, 360x5
Bent-over row - 145 lbs - 16, 15, 15, 4
Chin-up - 15 lbs - 10, 10, 10, 9 + 2
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline french press - 50 lbs - 15, 15, 15, 15

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

I’ll admit I was anxious about deadlifts today, just because I suck at them lately. But I found an extra gear and I rocked 'em all this morning. Used straps for the last two sets, and belted up for the top set—that definitely helped. It wasn’t easy, but it moved cleanly and I was quite happy with the reps.

Warm-up sets in 5 minutes, main work in 12 minutes (!), and supplemental rows in 7 minutes. I had a hard time on my left side with those today, to the point where I double-checked the loading on the left side to be sure I didn’t use the wrong plates. And the left side was hard to activate during the French press reps, too—not sure what’s going on there, but I’ll have to keep my eye on it.

Chins were pretty good, but painful today: “Keep moving! Make it hurt!” The last rep on the 3rd set was super-sketchy, so I stopped on the 4th just before my form went to crap, but I knocked out an extra rep after the pause, just because I could.

Swings and Pwn’s Tabearta will follow—shooting for 5x3, 3x2 today, but I’m looking forward to the challenge!

18 Likes
3186

Excellent job on the deadlifts!

1 Like
3187

@simo74, @hillbillyk - Thanks, guys!

1 Like
3188

Frankenbuilding - c20w3d3

Tuesday - 17 January 2023
Workout: Daily work & extra conditioning, 1535-??? + 1558-1625 (23 + 27 minutes)

False start - 2 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: ???

INTERRUPTION

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 15:31

Pwn’s Tabearta - 8x20/10 - 70 lbs - 5x3, 3x2

Well that was a train wreck—started the swings, got interrupted and had to stop, but I don’t know what my pace was at that point…

Came back at it, decided to restart from the top. I was super-pi$$ed by the interruption, but I ended up absolutely killing the swings. But I was seething for most of the work and I think I momentarily lost track of either a 15- or 25-rep set in Round 4. I convinced myself that was true, so did an extra 25-rep set between the 4th round of 50 and the 5th round of 10. So that’s no fewer than 500 reps (and no more than 525 reps) in 15:31 and no fewer than 700 for the day—not bad! Not bad at all.

Made it through Tabearta, too: I managed 5x3, 3x2 but was absolutely dying to make it happen. I probably left early on a few rounds and I probably set the bar down a bit late on one or two rounds, but I hit the reps and didn’t exceed 3:50 total—if I started early/finished late in the middle rounds, all I really did was cheat myself out of the full 10-second rest period!

Off to my son’s basketball practice and then dinner.

14 Likes
3189

Frankenbuilding - c20w3d4

Wednesday - 18 January 2023
Workout: Easy conditioning, 0520-615 (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. Done for now and set up for later.

12 Likes
3190

Frankenbuilding - c20w3d4

Wednesday - 18 January 2023
Workout: Daily work, calves, & extra conditioning, 1605-1715 (70 minutes)

Jump rope - 300+ reps

3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) Kroc row - L/R - 65 lbs - 20, 20, 20
c) JM press - 55 lbs - 25, 25, 25

Jump rope - 300+ reps

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 18:00

Too much coffee, too little food. But it’s done, and now I can eat.

Chest & tris in the morning!

11 Likes
3191

Frankenbuilding - c20w3d5

Thursday - 19 January 2022
Workout: Chest & triceps, 0520-0640 (80 minutes)

Indigo-3G - 0500
Surge - 0530-0628

Warm-up
Jumps only (no throws)

Begin: 0537; End: 0634; Duration: 57 minutes
Bench - 125x5, 155x5, 180x5 | 210x5, 235x5, 265x5
Dip - 75 lbs - 13, 12, 8 + 3 + 2, 7 + 2 + 2 + 1
DB flye - 2x35 lbs - 12, 12, 12, 12
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 37, 30, 23, 18 (108 reps)
Underhand straight-bar pushdown - 15 lbs - 15, 15, 15, 15, 15

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

Raining hard, so I skipped throws this morning. The rest of it was murderous and the pump was incredible—almost painful, even.

Top set moved well through the first 4 reps, but the 5th was slow and the bar path was super-wonky. Think I was just running out of gas there. The dips kicked my butt—I actually failed the 3rd rep on that first mini-set of 2 reps in Round 4, but my chest, tris, and delts were already fried long before that happened. On top of all that, my guts were on the fritz from the time I woke up, so that was just like adding insult to injury.

Warm-up sets in 4 minutes, main work in 8 minutes (!), supplemental in 14 minutes. Met the goal on the push-ups again: I added one rep to each set and got 108 total. I was really working for every single one of those, so we might be reaching the point where I’m not gonna make it… Guess we’ll have to see what happens next week.

But that’s it for now. Swings and the (Modified) Wednesday WOD later today.

14 Likes
3192

265 x 5 is some impressive benching, my fried.

2 Likes
3193

Frankenbuilding - c20w3d5

Thursday - 19 January 2023
Workout: Daily work & extra conditioning, 1700-1740 (40 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 16:29

(Modified) Wednesday WOD - AMRAP, 10 minutes
a) 6 burpees over bar
b) 8 deficit RDL - 135 lbs
c) 10 pull-ups
Rounds: 3 + 14 reps

I was on 3:00 pace for the first two rounds, then I think I did an extra 15-rep set and so fell off. But even so, I probably wouldn’t have finished much better than 16 minutes—my entire backside, from my traps all the way down to the top of my hammies, were still feeling Tuesday’s work. But it was good work, so I’m happy about that.

Did better on that WOD today by 4 reps: I was hoping to at least start some pull-ups, but I wasn’t going to rush the RDLs just for the sake of numbers—took 'em nice and slow and got a good stretch.

So that’s it—see y’all back here in the morning!

12 Likes
3194

Frankenbuilding - c20w3d6

Friday - 20 January 2023
Workout: Legs & abs, 0520-0640 (80 minutes)

Indigo-3G - 0530
Surge - 0530-0628

Warm-up
Throws + jumps

Begin: 0540; End: 0638; Duration: 58 minutes
Squat - 140x5, 170x5, 200x5 | 230x5, 260x5, 290x5
BB hack squat - 145 lbs - 20, 20, 20, 15
Leg curl - 85 lbs - 15, 15, 15, 15, 15
Leg extension - 110 lbs - 12, 12, 12, 12
Ab wheel - ramp (19) - 12, 12, 12, 12
Overhead triceps extension - 2x25 lbs - 15, 15, 15, 15, 15

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

Well, ladies and gentlement, I just crushed 1s week leg day!

I thought about saying, “I survived 1s week leg day,” but the fact is, I feel better coming out than I did going in, the top set moved pretty well—hard and a little slow, but the weight wasn’t crushing me and I might’ve had another solid rep or two in the tank—and the rest of it left me the good kind of exhausted. So yeah, I crushed it.

Warm-up sets in 5 minutes, main work in 9 minutes, supplemental in 15 minutes. You know you’re getting stronger when the ab wheel—for which the ramp incline hasn’t changed in months—is the hardest assistance move. Not to say the other stuff was easy, but I get to the assistance circuits and I begin dreading the rollouts! Go figure.

I just now realized, though, that I was supposed to be doing 150 lbs for the BB hack squats—apparently I wrote it down in my paper logbook incorrectly last week, and I just copy workouts from week to week, so I got it wrong again today. That’s a little disappointing. But even so, I was working HARD on those today, and I’m pretty sure the world didn’t just end, so…

Swings and the Randomly Generated WOD later today, just like always.

14 Likes
3195

I love this feeling. Nothing better that a good week1. I had this feeling on deadlift day this week but definitely not on bench day.

1 Like
3196

Absolutely. Any good leg day is a great day, so that must make a great leg day a G-R-E-A-T day!

1 Like