Thanks, my man! I think my times lately are just evidence that you’d have to try hard NOT to get better at something you’re doing 500 times a day, 7 days a week, for weeks on end.
Hm; I wonder what that means about how I should be tackling my squat and deadlift… (Haha!)
Frankenbuilding - c21w1d4
Wednesday - 25 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. Once again: Done for now and set up for later!
Frankenbuilding - c21w1d4
Wednesday - 25 January 2023
Workout: Daily work, calves, & extra conditioning, 1620-1720 (60 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Kroc row - L/R - 65 lbs - 20, 20, 20
b) JM press - 55 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: 18:22
This morning’s snow turned to rain, and it’s just a nasty mess outside today, so I swapped in towel hop tabatas—I’ll hit the jump rope on Saturday instead.
Oh, and that time on the swings? That’s me experiencing first-hand what “under-recovered grip” means! My right SI joint was bothering me, too—and more than just, “I’m aware of it,” which is pretty common. It was kinda unhappy during the swings. Anyway, I was moving as fast as I could, and I’m satisfied with that today.
Read towel hop and pictured jump rope using a beach towel lol
Frankenbuilding - c21w1d5
Thursday - 26 January 2022
Workout: Chest & triceps, 0520-0640 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0624
Warm-up
Throws + jumps
Begin: 0538; End: 0635; Duration: 57 minutes
Bench - 115x5, 140x5, 170x5 | 200x5, 225x5, 255x5
Dip - 75 lbs - 12, 11, 10, 9, 8
DB flye - 2x35 lbs - 12, 12, 12, 12
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 38, 31, 24, 19 (112 reps)
Underhand straight-bar pushdown - 20 lbs - 15, 15, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
It’s chest & tris day, folks, so you know the drill: That was hard and the pump is incredible!
Warm-up sets in 4 minutes, main work in 7 minutes, supplemental in 15 minutes. The top set wasn’t as easy as I’d like given that it’s a full 10 lbs lighter than last week, but it was better than last week—5th rep was still a little slow, but the bar path wasn’t as screwy.
Dips have gotten into my head, no doubt, but today I had some weird pain in my right lat, near my armpit (but not quite that high). It was very strange—I thought perhaps I twisted my shoulder funny as I mounted the bar, but it didn’t go away, so I took things “easy”. The reps were anything but easy though! I did meet the Malcom-X intent, however: 50 reps by any means necessary, and that was 5 sets today.
Hit my push-up goal for this week, too: 1 more rep in each set for 112 total over the 4 sets. I was basically at failure at the end of each set, so that worked out well. Took the underhand pushdowns up by 5 lbs and my tris were burning by the end—just what the doctor ordered!
Planning on swings and the (Modified) Wednesday WOD later today.
Frankenbuilding - c21w1d5
Thursday - 26 January 2023
Workout: Daily work & extra conditioning, 1635-1715 (40 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 18:34
(Modified) Wednesday WOD - AMRAP, 10 minutes
a) 6 burpees over bar
b) 8 deficit RDL - 135 lbs
c) 10 pull-ups
Rounds: 3 + 16 reps
Right SI joint is NOT happy, and my right lat was bothersome like it was this morning, but I got it done.
Nothing spectacular, though I did get two more reps on that WOD, so that’s awesome. I had to drop after the 8th rep on those pull-ups in Round 3—I was really struggling at that point—but I ended up pushing hard enough to get those additional reps in the last (partial) round, so… All good.
Frankenbuilding - c21w1d6
Friday - 27 January 2023
Workout: Legs & abs, 0520-0640 (80 minutes)
Indigo-3G - 0530
Surge - 0530-0626
Warm-up
Throws + jumps
Begin: 0535; End: 0634; Duration: 59 minutes
Squat - 130x5, 160x5, 190x5 | 225x5, 255x5, 285x5
BB hack squat - 155 lbs - 20, 20, 20, 15
Leg curl - 90 lbs - 15, 15, 15, 15, 15
Leg extension - 115 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.
Woke up feeling like I’d been hit by a Mack truck—my body just didn’t want to move. Got going eventually, and did alright considering. I was really hoping that top set would feel light enough that I’d have to reign myself in and not push for reps, but there was no reigning in, there was no need to stop it artificially at 5 reps: It was hard.
But it was solid.
Warm-up sets in 6 minutes, main work in 8 minutes, supplemental in 16 minutes. My SI joint was fine today, but we’ll have to see how it holds up during swings this afternoon. Oddly enough, my right lat was still talking back—and during the hack squats, of all things. I took those up by 5 lbs from where they should’ve been last week, and that was rough.
I also increased the leg curls and the leg extensions by 5 lbs each, and those were rough, too. Naturally, though, all of that just means there’s room to improve over the last 2 weeks of this Frankenbuilding run!
Swings and the Randomly Generated WOD this afternoon.
Frankenbuilding - c21w1d6
Friday - 27 January 2023
Workout: Daily work & extra conditioning, 1625-1710 (45 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 14:46
Randomly Generated WOD - AMRAP, 10 minutes
a) 8 power cleans - 95 lbs
b) 10 pull-ups
c) 12 sit-ups
Rounds: 3 + 21 reps (4 full rounds in an additional 0:28)
I like that 500 swings in less than 15 minutes can be a regular, pushing-but-not-killing-myself workout these days. Feeling like @unicornsandrainbows here: just get in the groove and metronome away!
Pleased with my effort on the WOD, too: got a new rep record for the 10 minutes, and had enough left to finish off the round in another 28 seconds. Managed 10 pull-ups at a time in the first 3 rounds, but had to drop after 6 reps in the partial 4th round.
My intent is to crunch all of tomorrow’s work before about 1100 due to family plans: My out-of-town sister and her family are headed this way for the first time since before COVID!
Ha! You got it! Absolutely crushing the swing times. It is a matter of mind over forearms!
Frankenbuilding - c21w1d7
Saturday - 28 January 2023
Workout: Easy conditioning & BB curls, 0525-0635 (70 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. BB curls in 4:13 this morning—good work in the biceps, awesome pump.
Set up for later, which is really only about 3 hours from now… No rest for the weary, I guess!
Frankenbuilding - c21w1d7
Saturday - 28 January 2023
Workout: Daily work, calves, & extra conditioning, 0845-0950 (65 minutes)
Jump rope - 300+ reps
3 rounds of:
a) CT’s modified French press - 95 lbs - 15, 15, 15
b) Seated CR - 240 lbs - 25, 20, 15
c) Devil’s press - 2x30 lbs - 15, 15, 15
Jump rope - 300+ reps
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 17:05
Still fasted. But don’t worry: Mrs. SvenG has been slow-cooking nearly 7 lbs of chuck roast since yesterday afternoon, so the famine will not last—I’ll be feasting soon enough!
Didn’t want to do this—not that I ever do—but I am glad to be done before 1000, and now I rest.
But the rest won’t last, either: I’ll see you all back here in the morning!
Frankenbuilding - c21w1 - summary
That was a solid 3s week!
I’m exhausted, though: I put out a ton of energy this week, and not just in the weight room.
The lifts moved well, and I’m very happy with how my press is coming along—I’d really like to hit all of the top-set reps in 1s week: That’d be a massive PR, but it’s gonna take a big effort to get there. Everything else was pretty solid this week, so I’ve got not complaints.
I won’t whine about fat gain today: I’m focusing on keeping the goal the goal.
So here we go:
I’ve got a lot of work left to do, but looking forward just a bit, I’m thinking I’ll finish out this run of Frankenbuilding in 2 weeks, then head into:
I haven’t mapped it out on a calendar yet, but I feel like that’d carry me until nearly summer.
Anyway, that’s what I’m thinking at the moment, but don’t hold me to it just yet—I need to finish out this Frankenbuilding run first!
Frankenbuilding - c21w2d1
Sunday - 29 January 2023
Workout: Easy conditioning, 0810-0905 (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.
Hah! The rest lasted a bit than longer than I would’ve guessed: I slept until almost 0700 this morning!
But I got moving eventually, knocked this out, and set everything up for this afternoon’s work.
Yesterday’s chuck roast was awesome, and we’re doing roast chicken for dinner this evening, so I should be in great shape to smash tomorrow’s 5s week press reps!
Frankenbuilding - c21w2d1
Sunday - 29 January 2023
Workout: Daily work, calves, & extra conditioning, 1310-1410 (60 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) EZ bar skull crushers - 45 lbs - 20, 20, 20
c) Plate ground-to-overhead - 45 lbs - 25, 25, 25
Towel hop tabata - 4x40/10
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 18:16
Still fasted. Moving slowly. Glad to be done.
Frankenbuilding - c21w2d2
Monday - 30 January 2023
Workout: Shoulders & biceps, 0515-0630 (75 minutes)
Indigo-3G - 0500
Surge - 0530-0615
Warm-up
Throws + jumps
Begin: 0534; End: 0625; Duration: 51 minutes
Press - 60x5, 75x5, 95x5 | 110x5, 125x5, 145x5
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 way harder than it had any right to be!
Warm-up sets in 4 minutes, main work in 6 minutes, supplemental in 8 minutes. Tried hard (but failed) to get 12 reps on that 3rd set of DB press, just because. Curls were ridiculous today, and I basically hit failure at the end of the 3rd and 4th sets on both BB curls and preacher curls. Even the triceps kickbacks were hard—my left arm was feeling particularly weak.
Swings and the (Half) Cindy WOD later today.
Frankenbuilding - c21w2d2
Monday - 30 January 2023
Workout: Daily work & extra conditioning, 1635-1710 (35 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 15:00
(Half) Cindy WOD - AMRAP, 10 minutes
a) 5 pull-ups
b) 10 push-ups
c) 15 air squats
Rounds: 9 + 3 reps
This morning wasn’t great, but this afternoon was much better: Swings in 15-flat is a decent showing, but 9 + 3 on that WOD is a PR! I would’ve been pleased with the effort regardless, but to do that!?!
That’s just icing on the cake, my friends!
Frankenbuilding - c21w2d3
Tuesday - 31 January 2023
Workout: Back, 0515-0635 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0620
Warm-up
Jumps only (no throws)
Begin: 0534; End: 0631; Duration: 57 minutes
Deadlift - 135x5, 175x5, 215x5 | 255x5, 290x5, 330x5
Bent-over row - 150 lbs - 14, 14, 12, 10
Chin-up - 20 lbs - 10, 10, 10, 9 + 1
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.
Woke up pretty congested after of fitful night’s sleep of mouth-breathing—that’s the worst. Got a few inches of snow overnight, no time or energy to clear the drive at this time of the morning, so I skipped throws.
Everything moved well enough today. Used straps on the top set because my left hand started to lose it on the last rep of 290.
Warm-up sets in 5 minutes, main work in 10 minutes, supplemental in 10 minutes. Almost had 4x10 on those chins today: Got about halfway up on the 10th rep, lost my air and just dropped. I think I surprised myself… Anyway, one rep better than last week, so we’ll call that progress. I was really starting to drag by the 3rd round, and I was definitely moving slowly by the end, but it’s done!
Swings and Pwn’s Tabearta later today.
Frankenbuilding - c21w2d3
Tuesday - 31 January 2023
Workout: Daily work & extra conditioning, 1500-1535 (35 minutes)
5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 14:01
Pwn’s Tabearta - 8x20/10 - 70 lbs - 7x3, 1x2
You know I’m not feeling well when, at 3:00 in the afternoon, I end up doing this workout STILL fasted.
Felt like garbage going in, felt like garbage coming out, but for the 35 minutes I was in there, I was ALL business:
That’s going to be a hard, Hard, HARD 0:01.60 to shave off!
I then somehow managed 7x3, 1x2 on Tabearta, but I paid for it with several minutes on the floor trying to find my soul afterwards…
That means you did it right! Haha. Good on you dude.
Frankenbuilding - c21w2d4
Wednesday - 01 February 2023
Workout: Easy conditioning, 0500-605 (65 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—but only because it’s been about 11 hours since dinner. I did, in fact, eat yesterday. Anyway, still feeling like garbage, but that’s done and I’m setup for the afternoon, so on we go…
