Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3237

Frankenbuilding - c21w2d4

Wednesday - 01 February 2023
Workout: Daily swings, 1535-1605 (30 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 19:34

I think that’s probably it for today, folks.

But I’ll tell you what:

That was absolutely 100% of the maybe 70% or so I had to give.

Oh, and it was STILL fasted.

Because of course it was.

It’s still early, so I may try to get something else in if I can shake this headache, congestion, and the body aches, but it’s not looking promising.

Even so, doing the daily swings is better than NOT doing anything at all—that’s a win.

And it may be that I’m better served by forcing myself to eat something than by forcing myself to work a bit more. Guess we’ll find out…

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3238

I know what my money’s on…

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3239

Sadly, brother, we all lost that bet.

3240

Frankenbuilding - c21w2d5

Thursday - 02 February 2023
Workout: No training

I moved from bed to couch around 0300, in and out of sleep until about 1500 when the kids got home from school. Mrs. SvenG tells me I ate a decent dinner, but I honestly don’t remember it very clearly.

I’m writing this at 0715 on Friday morning, which means I’m off the couch. Not sure what the day holds, but hoping I’ll be up for some swings, at least—I was going strong, but I obviously won’t make the goal of 42 days straight.

11 Likes
3241

Frankenbuilding - c21w2d6

Friday - 03 February 2023
Workout: Daily swings, 1540-1605 (25 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 18:32

That’ll be it for today. But 500 decent swings is infinitely better than zero anything.

9 Likes
3242

“Life gives you deloads” - @T3hPwnisher

You be back stronger than ever in no time mate.

2 Likes
3243

Frankenbuilding - c21w2d7

Saturday - 04 February 2023
Workout: Daily swings, 1505-1535 (30 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 19:32

I was hurting on that today. Like it or not, though, I’ve gotta get back into full swing tomorrow.

14 Likes
3244

I see what you did there.

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3245

Frankenbuilding - c21w2 - summary

5s week started off well enough, but then that bug knocked me down and I lost a few days. Kinda frustrated that I couldn’t drag myself off the couch on Thursday to get the daily swings in—that broke my streak—but I was happy to have only had one day of doing nothing at all.

I’m going to repeat 5s week—that’ll buy me a little more time to kick the rest of this congestion, get a little extra overhead press and deadlift work, hit up the missed chest & triceps and legs & abs workouts, and eat up to next week’s weights.

My goals for this 5s-week repeat 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
  • Eat well

Let’s get after it.

6 Likes
3246

Frankenbuilding - c21w2d1 (redux)

Sunday - 05 February 2023
Workout: Easy conditioning, 0600-0705 (65 minutes)

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes

BB curl - 100

Weighted vest walk - 30 kg - 15 minutes

Fasted.

First night sleeping all night in my bed since… last Wednesday night, I think? That was good. And I woke up naturally just after 0400, which—even if I don’t feel like I’m ready to get after it again—tells me I am, actually, ready to get after it.

This work, such as it was, was hard—I’m still low on energy. BB curls in an agonizing 5:01 today. I don’t really have a plan with BB curls anymore, but those were for last week.

Daily work, calves, etc. will follow later in the day.

12 Likes
3247

Frankenbuilding - c21w2d1 (redux)

Sunday - 05 February 2023
Workout: Daily work, calves, & extra conditioning, 1200-1305 (65 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) EZ bar skull crushers - 45 lbs - 20, 20, 20
b) Plate ground-to-overhead - 45 lbs - 25, 25, 25
a) 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: 19:52

8 Likes
3248

Frankenbuilding - c21w2d2 (redux)

Monday - 06 February 2023
Workout: Shoulders & biceps, 0520-0640 (80 minutes)

Indigo-3G - 0500
Surge - 0530-0624

Warm-up
Throws + jumps

Begin: 0536; End: 0634; Duration: 58 minutes
Press - 60x5, 75x5, 95x5 | 110x5, 125x5, 145x5
DB press - 2x45 lbs - 14, 12, 9, 9, 6
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.

I know I’m not 100% yet, but WOW! Everything from 145x5 to the end was just one massive battle.

Warm-up sets in 4 minutes, main work in 7 minutes, supplemental in 13 minutes. And if the top set was awful, then those DB press sets were A-W-F-U-L—every set was to failure, the rep counts weren’t even that high, and it took me 5 sets to get through 50 today. Ugh.

Good thing I’ve got a some time to get mentally and physically prepared for next week—I’m gonna need it!

Swings and (Half) Cindy later today.

12 Likes
3249

Keep grinding, I think, sometimes, these kind of workouts are the most important. You feel terrible and don’t want to train but forcing your body to go through things the general population don’t do at all and surviving is it’s own kind of magic.

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3250

@aholding88 - Thanks for that, brother! You speak truth. And today I survived—just barely, but I survived nonetheless!

1 Like
3251

Frankenbuilding - c21w2d2 (redux)

Monday - 06 February 2023
Workout: Daily work & extra conditioning, 1655-1735 (40 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 16:09

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

Speaking of just barely surviving: I almost didn’t make 8 rounds in 10 minutes today.

And if you’re really pedantic—yes, I’m lookin’ at you, @SvenG—you might say it was really only 7 + 29 reps: I was still moving when that timer went off, and a round isn’t really over until I’ve marked it.

Pork ribs are calling my name—they have been all day, actually, and the aroma is killing me—so let’s fuel up for tomorrow’s deadlifts!

9 Likes
3252

Frankenbuilding - c21w2d3 (redux)

Tuesday - 07 February 2023
Workout: Back, 0520-0645 (85 minutes)

Indigo-3G - 0500
Surge - 0530-0629

Warm-up
Throws + jumps

Begin: 0540; End: 0639; Duration: 59 minutes
Deadlift - 135x5, 175x5, 215x5 | 255x5, 290x5, 330x5
Bent-over row - 150 lbs - 15, 14, 13, 8
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.

Hell yeah! Deadlifts felt strong today.

I mean, I know the top set is only 330 lbs, but today it actually felt like ONLY 330 lbs.

And that’s a good feeling!

Warm-up sets in 5 minutes, main work in 11 minutes, supplemental rows in 10 minutes. I used straps for the last two deadlift sets because I was dialed in and I didn’t want to get distracted because I was losing my grip.

My right elbow and lat were bothering me during the rows and my right side felt weak such that I had to check—twice—to be sure I didn’t misload that side. I did not… The pain was acute enough to bother me during the chins, too—I didn’t even get 9 reps on the last set, let alone 10—but the real issue there was my air: I was breathing really hard during those reps, and it was killing me.

Swings and Pwn’s Tabearta this afternoon. Supposed to hit 8x3 at 70 lbs today, and I’m not feeling confident right now, but you know I’ll dig deep and give it everything I’ve got, whatever the outcome!

17 Likes
3253

Frankenbuilding - c21w2d3 (redux)

Tuesday - 07 February 2023
Workout: Daily work & extra conditioning, 1350-1425 (35 minutes)

5 rounds of:
KB swing - 28 kg - 10-15-25-50 reps
Time: 17:42

Pwn’s Tabearta - 8x20/10 - 70 lbs - 8x3

I did it!

Barely, but I did it: I absolutely left early on every round but the first, and you’d need high-speed camera footage to convince me the bar wasn’t down the instant before the timer expired, but… I DID IT!

Swings were nothing special—in fact, they kinda sucked. But my right SI joint has been complaining on these lately, my right hamstring was thinking about barking, and I may have been holding back on my energy output given what was to follow, but… I DID IT!

(Oh yeah, for the record: That was all done while still fasted, too.)

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3254

Congrats dude! Triples for 8 rounds will absolutely swallow your soul. You’re reborn now, into something terrible and dark, haha.

1 Like
3255

Thanks, my friend. You know better than anyone just how awful those really are!

3256

Frankenbuilding - c21w2d4 (redux)

Wednesday - 08 February 2023
Workout: Easy conditioning, 0520-620 (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

Fasted. Done and setup for this afternoon’s work.

12 Likes