Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3197

Frankenbuilding - c20w3d6

Friday - 20 January 2023
Workout: Daily work & extra conditioning, 1700-1740 (40 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 14:49

Randomly Generated WOD - AMRAP, 10 minutes
a) 8 power cleans - 95 lbs
b) 10 pull-ups
c) 12 sit-ups
Rounds: 3 + 17 reps

BOOM!!!

First sub-15:00 time on those swings. And today’s rounds made 10K since starting the daily 500 on the first day of this cycle!

G-R-E-A-T day, indeed!

Also got through 3 more pull-ups on that WOD than last week, so 3 full rounds and 17 reps total. I had to drop after 9 pull-ups in Round 3, and then again after 7 pull-ups in Round 4, but I got the missing 1 and then 2 more, respectively, so not a bad showing overall.

And just when I didn’t think today could get any better, I just found out it’s taco Friday here in the SvenG house!

Yep, let’s eat!

16 Likes
3198

Frankenbuilding - c20w3d7

Saturday - 21 January 2023
Workout: Easy conditioning & BB curls, 0710-0810 (60 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

BB curls - 100

Fasted.

Woke up about 2 minutes before my alarm, disabled it, rolled over and slept for another hour fifteen. Often when I do that I feel horrible the rest of the day, but so far, so good: I was pushing pretty hard this week, I think I needed it.

Finally got around to this morning’s work. BB curls in 4:15. Good biceps work today, but I’m still feeling it in my grip and forearms, too.

My son’s got a basketball game this morning, then I’ll crank out the rest of today’s work before this afternoon’s family activities.

14 Likes
3199

Wow Sven that’s awesome dude!! You must be absolutely cruising through those swings.

1 Like
3200

Frankenbuilding - c20w3d7

Saturday - 21 January 2023
Workout: Daily work, calves, & extra conditioning, 1215-1310 (55 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Devil’s press - 2x30 lbs - 15, 15, 15
b) CT’s modified French press - 95 lbs - 15, 15, 15
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: 17:03

We won the game. My son had some nice defensive plays and two buckets—it was a good morning!

Got the rest of today’s work done, and now we’re headed out for the remainder of the day. Looking to hit up a chain steakhouse for dinner while we’re out. I prefer my own, and I think it was pre-COVID when we were there last, but it hasn’t let us down before, so… Bring on the STEAK!

13 Likes
3201

Frankenbuilding - c20w3 - summary

A great 1s week is in the books. The lifts moved pretty well overall, and I’m happy that the deadlifts and squats, in particular, went as well as they did. I also got my first sub-15 minute time on the daily swings this week, so I’m still finding ways to reduce some of the rest periods, which is awesome too.

Food choices were a bit better this week, but they could be better still—I’m not sure yet what’s coming once I finish up the back half of this Frankenbuilding template, but I think it’ll be something that let’s me ease my appetite back down a bit: I’m finding it a little too easy to just eat, and eat, and eat…

I don’t THINK I’m getting significantly fatter, however, and any fat gain that is there just tells me I’m well-recovered. It is a gaining period, after all. That said, a break from the food will do my guts some good, so we’ll just have to see where things stand after Cycle 21.

Speaking of, Cycle 21 is the second and final one in my run of Frankenbuilding, and it starts today. My goals for the week should look familiar:

  • 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
  • Eat well

I’m going to try cycling up my TMs, which gives:

Press - 165 lbs
Squat - 315 lbs
Bench - 280 lbs
Dead - 385 lbs

and all of which scare the ever living crap out of me right now.

But that’s not necessarily a bad thing—just means I’ve got to put my head down, work hard, eat harder, and get it done.

So let’s do that—Let’s. Get. It. Done.

12 Likes
3202

Frankenbuilding - c21w1d1

Sunday - 22 January 2023
Workout: Easy conditioning, 0615-0710 (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.

Had a great time out yesterday, and the steak did not disappoint.

(We won’t talk about what it cost to feed a family of four at a decent restaurant these days, particularly relative to what it would’ve cost to make that same meal at home—HOLY COW!!!—but at least it was enjoyable, good quality food: We don’t eat out much, but I’ve certainly spent nearly as much and not enjoyed a single bite, and that’s the worst. Oh, and Mrs. SvenG confirmed it was November 2019 when we were last there, so given how the price of everything has changed since then…)

Sorry, old-man rant over.

Slept in again this morning, but only by about 25 or 30 minutes. I’ll be working on cabinets in the basement again today, but calves, daily work, and some conditioning will follow at some point later this afternoon.

15 Likes
3203

I’m at the point in my life whether I don’t know if all of your criticisms are valid or if I’m just becoming an old man, too.

My going out expenditures have plummeted recently because I’m disappointed by the quality, cost, or, most frequently both.

3 Likes
3204

What’s the plan after this block?
Daily swings in under 15 mins is insane

1 Like
3205

Agreed. Portions are smaller and the bill is larger, imagine that…

3 Likes
3206

Show me your cabinets Sven

1 Like
3207

@heretolog - I’m too young to be an old man, and you’re REALLY too young to be one. Guess that means my criticisms are valid. (Haha!)

@aholding88 - I got exposed to 5x5/3/1 on the bench press days of Hardgainers several months ago, and running that for all of the lifts has kinda been stuck in my mind since then. Now having watched you run Portals 5x5/3/1 has me leaning toward one of those once I’m through this Frankenbuilding mash-up… JW says it’s, “not for those who have small brains and huge egos,” though, so there’s already two strikes against me, haha!

@Spock81 - We actually left the table feeling satiated last night, but generally, I think you’re right: when I eat out, I spend more and eat less, and that’s a terrible combination!

@tlgains - I love you, dude, but I don’t think our friendship is there just yet. :rofl:

5 Likes
3208

Frankenbuilding - c21w1d1

Sunday - 22 January 2023
Workout: Daily work, calves, & extra conditioning, 1310-1405 (55 minutes)

Towel hop tabata - 4x40/10

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

Towel hop tabata - 4x40/10

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

Done. Back to the cabinets…

9 Likes
3209

Haha, trust me, after the first week running the topset you soon realise why JW states go for an 80% TM

2 Likes
3210

Frankenbuilding - c21w1d2

Monday - 23 January 2023
Workout: Shoulders & biceps, 0520-0630 (70 minutes)

Indigo-3G - 0500
Surge - 0530-0618

Warm-up
Jumps only (no throws)

Begin: 0536; End: 0627; Duration: 51 minutes
Press - 70x5, 85x5, 100x5 | 120x5, 135x5, 150x5
DB press - 2x45 lbs - 15, 13, 11, 11
Lateral raise - 2x15 lbs - 12, 12, 12, 12
BB curl - 75 lbs - 12, 12, 12, 12
Preacher curl - 55 lbs - 10, 10, 10, 10
Triceps kickback - L/R - 15 lbs - 20, 20, 20, 20

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

All of that was hard. But I made it through.

Nasty sleet this morning, so I skipped throws. Press was moving alright today. I clocked myself in the chin on the 3rd rep of the top set, but all that did was make me mad, so the 4th rep was awesome. Then I crashed and had to fight really hard for the 5th one. Didn’t hit the Simo scale, because it was moving the whole time, just very, very slowly for the last one-third or so. But I eventually locked it out.

Warm-up sets in 4 minutes, main work in 7 minutes, and supplemental in 9 minutes. Took the BB curls and preacher curls up by 5 lbs each this week, and that was killer. Took the triceps extensions up by 3 lbs, and that was killer too. I thought about increasing the DB press and lateral raise weights, too, but I’m glad I didn’t: it was hard enough to get the reps as it was, and my shoulders were absolutely toast by the end, even if the weights were the same.

Swings and (Half) Cindy to follow this afternoon—it is Monday, after all.

17 Likes
3211

Frankenbuilding - c21w1d2

Monday - 23 January 2023
Workout: Daily work & extra conditioning, 1630-1705 (35 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 15:27

(Half) Cindy WOD - AMRAP, 10 minutes
a) 5 pull-ups
b) 10 push-ups
c) 15 air squats
Rounds: 8 + 0 reps

Wow, that was rough: I hit some kind of a wall about 1600, and I actually fell asleep in my office chair for what felt like forever but was, in reality, only about 7 minutes. I knew that if I didn’t get up and move I was done for… So how about some swings to get the HR out of the basement?

Solid time on those today, but I was hurting by the time I hit the WOD. Only managed 8 full rounds there. Not sure how much time I had left once that 8th round was done because I was explicitly not looking at the timer today and was just moving as fast as I could to get the rounds in. Whatever it was, it was NOT enough to get going again, let alone get any more reps in…

But I’m cool with that, because I was WORKING today.

11 Likes
3212

Frankenbuilding - c21w1d3

Tuesday - 24 January 2023
Workout: Back, 0515-0640 (85 minutes)

Indigo-3G - 0500
Surge - 0530-0625

Warm-up
Throws + jumps

Begin: 0538; End: 0634; Duration: 56 minutes
Deadlift - 155x5, 195x5, 235x5 | 270x5, 310x5, 350x5
Bent-over row - 150 lbs - 15, 13, 12, 10
Chin-up - 20 lbs - 10, 10, 10, 8 + 2
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline french press - 55 lbs - 15, 15, 15, 15

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

I gave it all I had this morning, and I am once again exhausted in the best kind of way! Pleased with how the deadlifts moved—I felt strong this morning. The top set was difficult but the reps were super solid.

Warm-up sets in 5 minutes, main work in 12 minutes, and supplemental rows in 8 minutes. I used straps for the 310 and 350 deadlifts, and I threw on my belt for the top set. I bumped up the rows, the chins, and the french press by 5 lbs each today, and I could certainly feel the difference.

Really happy with the chins, too: 10 reps at 20 lbs is a (default) PR, and to do that 2 more times was awesome. I just straight-up ran out of gas on the last set, but 4x10 without a rest-pause gives me something to work toward.

Swings and Pwn’s Tabearta later.

17 Likes
3213

Man you are killing it. So much work and consistency. It’s seriously impressive. And it does make me feel bad that I’m not doing more. Maybe I should just find a way to trick myself into doing it. I’m stupid; it shouldn’t be hard trick me.

But seriously man, you’re just going for it. I enjoy reading your log.

2 Likes
3214

Thanks, my man! That means a lot and I appreciate you taking the time to say so.

3215

Frankenbuilding - c21w1d3

Tuesday - 24 January 2023
Workout: Daily work & extra conditioning, 1545-1615 (30 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 14:16

Pwn’s Tabearta - 8x20/10 - 70 lbs - 6x3, 2x2

I just hit sub-15 minutes for the first time on Saturday, and now I can smell a sub-14 minute effort. I’m down to about 5 or so seconds between sets, and after each 50-rep set I’m only taking long enough to mark that the round’s complete, so there’s not much time to give, but… I think I can drop another 20 seconds if I’m willing to go for rounds of 50-50 or something like that.

Honestly, though, @T3hPwnisher always seems to say what I need to hear just when I need to hear it:

Gotta keep the goal the goal.

And that applies in a couple of different ways right now.

First, I’ve been ruminating a bit too much about my love handles and fat gain lately. But it’s a gaining phase, so “lean” isn’t the goal—“big” is the goal. I can get leaner again once this Frankenbuilding template has run its course.

Second, the point of these daily swings is—and remains—driving my appetite. And despite what I’ll call “all-time efficiency” in my execution, they’re still working. So it’s not about the time, really, it’s about what they’re doing after the fact that matters

That’s it for today, but I’ll be back at it again in the morning!

17 Likes
3216

You and me both, I probably needed to hear this today.

Properly impressive.

2 Likes