Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3317

I’m unclear. Are you saying this was 85% of your training max, or your training max (which you set at 85% of your 1RM)?

Example:
If you can get 400 lbs as your 1RM on DL, you might set your TM at 340 lbs (Jim would say you you set your TM at 85%).

But, if you’re doing a set at 85% of your TM (which you set at 340), your weight would be 85% of this, which would be ~290 lbs.

In either case, your TM is too high. I suspect it must be the former or no way you would have stalled at 1 rep. Another method is just to take a weight you can move for 5 strong reps, and set this as your TM. I usually do 5x531 these days as my strength work. For this, I find about 75-80% of my true 1RM works well. I pick three lifts (OHP, Front squat, Weighted Pull ups) or (Weighted dips, DL, Weighted pull ups) and do them as a circuit with 1:30 - 1:45 between the lifts. I know they’re not the traditional 531 choices, but I tend to use bench and back squat a bit more sparingly at the current time and find weighted dips and front squats to be better options.

3 Likes
3318

You look like you’ve gained some pretty substantial size since last summer. Great work man! Your log is one of the most active I see, but it was cool reading where I left off at the end of Bodybuilding and then now at the end of Frankenbuilding! You look honestly a bit leaner than you did at the end of Bodybuilding with all of the size you had muscle-wise and then some, or so it would appear in your chest and shoulders!

1 Like
3319

@hillbillyk - Thanks for that, my man! But I’m gonna have to tell you what I told @doomyguy awhile back:

@antiquity - By 85% TM, I mean a TM set at 85% of my e1RM, with which I expect at least 5 solid reps. For now, I’m chalking up the one difficult deadlift rep to being exhausted coming into this deload. I know I can hit the percentage work with my current TMs, so I’m leaving them there as I move into 5s PRO, 5x5 FSL. But there will be a TM Test week before I start 5x5/3/1 after that—it’s a different kind of animal!

@davemccright - Thanks for commenting, my dude—that means a lot coming from a beast like you! Always appreciate when you drop in.

5 Likes
3320

7WP, Deload - d6

Friday - 24 February 2023
Workout: Squat & daily work, 0520-0635 (75 minutes)

Indigo-3G - 0500
Surge - 0530-0615

Warm-up
Throws + jumps

Begin: 0541; End: 0619; Duration: 38 minutes
Squat - 130x5, 160x5, 190x5 | 225x5, 255x3, 285x1, 315x1
HLR - 20, 20, 15
Pull-up - BW - 12 + 3, 10
Dip - 75 lbs - 15, 10
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low

1-pump burpees + 28-kg KB swings - 2x25, 25-second rest between

Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 55 reps

Super-happy with my squats today: 285 and 315 felt heavy off the rack, but the reps themselves were just smooth and silky. Definitely more in there. Glad I didn’t have to hit them, of course, but they were there if I would’ve needed them.

So ends the deload lifting workouts. Easy conditioning tomorrow, then Cycle 22 starts on Sunday!

14 Likes
3322

Awesome work!

But I’m thinking that post was meant for your log…

2 Likes
3323

7WP, Deload - d7

Saturday - 25 February 2023
Workout: Easy conditioning, 0545-0640 (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.

So ends the deload… Man, did it go by quickly!

But, based on how good (relatively!) I felt coming into yesterday’s morning work and then into the family’s evening activities after a long day at work, it was just what I needed.

11 Likes
3324

Totally sorry about that! I had no idea I was in your log!

1 Like
3325

7WP, Deload - summary

Placeholder.

3326

5s PRO, 5x5 FSL - c22w1d1

Sunday - 26 February 2023
Workout: Easy conditioning, 0615-0705 (50 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. More work to follow later today.

10 Likes
3327

5s PRO, 5x5 FSL - c22w1d1

Sunday - 26 February 2023
Workout: Calves, daily work, & extra conditioning, 1305-1400 (55 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Single-leg CR - L/R- 30 lbs - 10, 8, 6
b) EZ bar skull crushers - 50 lbs - 20, 20, 20

Towel hop tabata - 4x40/10

Deficit RDL into Hang clean into Strict press - 95 lbs
10-1-9-2-8-3-7-4-6-5
3 chin-ups/pull-ups (strict, various grips) between rounds
Time: 19:14

Tried to mix things up a little today, but in the end it didn’t look all that different. Still pretty happy with how it turned out: My HR was way up, I was (and still am!) sweating like a pig, and I got a good pump. I purposefully paused between each movement to ensure I didn’t get sloppy. I could probably do somewhere around 5-8 chins per round and still finish the rounds, so maybe I’ll try that next week.

Cheeseburgers tonight, and squats in the morning!

11 Likes
3328

5s PRO, 5x5 FSL - c22w1d2

Monday - 27 February 2023
Workout: Squat, 0520-0650 (90 minutes)

Indigo-3G - 0500
Surge - 0530-0629

Warm-up
Throws + jumps

Begin: 0540; End: 0643; Duration: 63 minutes
Squat - 130x5, 160x5, 190x5 | 225x5, 255x5, 285x5 | (225x5)x5
Dip - 75 - 13, 13, 9
HLR - 16, 19
Pull-up - BW - 13, 12, 10
Push-up - 30
Good morning - 135 - 10, 10, 10
BPA - red - 10 high + 10 mid + 10 low
Triceps kickback - L/R - 15 lbs - 20, 20, 20, 20

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

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

Moving like a zombie, workout kicked my butt, massive (exertion?) headache, no time for details.

17 Likes
3329

5s PRO, 5x5 FSL - c22w1d2

Monday - 27 February 2023
Workout: Hard conditioning, 1750-1820 (30 minutes)

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 DB snatches - L/R - 50 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 15 shrugs - 2x87 lbs
Rounds: 4

Well, folks, two things are true:

  1. My day didn’t get any better.
  2. That was pathetic.

I finished Round 4 at 14:44 and I just quit.

I put the bars down.

I didn’t pick them back up.

I didn’t start another round.

I just stood there with my chest heaving and I gave up.

Yeah, pathetic.

13 Likes
3330

Hard disagree. You busted your ass for 99% of the allotted time and you’ve been busting your ass for years straight.

5 Likes
3331

5s PRO, 5x5 FSL - c22w1d3

Tuesday - 28 February 2023
Workout: Press, 0520-0645 (85 minutes)

Indigo-3G - 0500
Surge - 0530-0615

Warm-up
Jumps only (no throws)

Begin: 0539; End: 0642; Duration: 43 minutes
Press - 70x5, 85x5, 100x5, | 120x5, 135x5, 150x5 | (120x5)x5
Chin-up - 25 lbs - 12 + 2, 11 + 2, 8 + 2
Ab wheel - ramp (19) - 13, 12, 10
Decline DB press - 2x65 lbs - 13, 12, 10
BFP - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 10, 10, 10
Band pushdown - red - 23 + 7
Incline french press - 60 lbs - 15, 15, 15, 12 + 3

Assistance totals:
Push - 65 reps
Pull - 67 reps
Single-leg/core - 65 reps

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

I know I’m out of practice with using the main lift for supplemental reps, but there’s something else going on: maybe I’m still crashing after Frankenbuilding, maybe I’m fighting off whatever’s got Mrs. SvenG down at the moment, maybe something else entirely—whatever it is, though, something’s not right.

Another crazy day, but I’m looking to get in a sled-push variation of Pwn’s The Last Castle this afternoon. Hopefully the rain moves through or holds off or something…

17 Likes
3332

5s PRO, 5x5 FSL - c22w1d3

Tuesday - 28 February 2023
Workout: Hard conditioning, 1545-1615 (30 minutes)

Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 10 DB front squats - 2x30 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 25 KB swings - 28 kg
Rounds: 5 (in 18:20)

The win today was doing this work at all: I am DEFINITELY fighting something off—whether it’s what Mrs. SvenG has got or not is irrelevant at this point. I’ve got pretty severe body aches right in the middle of my lower back, my throat is burning, my upper respiratory system feels “fuzzy”, my lungs are tight, and the incessant cough is dry. Good stuff!

The other win was not giving up at 14:09, which is when I finished the 4th round: I started the 5th by 14:24 and was probably just finishing the first sled push at 15 minutes. The rest of it took forever, but I wasn’t in a hurry at that point.

Edit: Oh yeah, I still haven’t eaten today—no appetite, at all—so that work was still fasted.

17 Likes
3333

5s PRO, 5x5 FSL - c22w1d4

Wednesday - 01 March 2023
Workout: No training

I’m not sure why I keep getting hit with stuff, but man, whatever it is has me wrecked.

8 Likes
If You Had Covid Recently, How Long Till You Were Lifting Weights Again?
3334

bummer to read. get well soon.

4 Likes
3335

5s PRO, 5x5 FSL - c22w1d5

Thursday - 02 March 2023
Workout: No training

See Wednesday, 01 March 2023, for details.

10 Likes
3336

5s PRO, 5x5 FSL - c22w1d6

Friday - 03 March 2023
Workout: Don’t Sit on My A$$, 1820-1835 (15 minutes)

(Half) Cindy WOD - AMRAP, 10 minutes
a) 5 pull-ups
b) 10 push-ups
c) 15 air squats
Rounds: 6 + 23 reps (7 full rounds in an additional 0:13)

That wasn’t a stellar performance, but at least I was upright for most of it!

17 Likes
3337

We’ll take the smalls wins. We all know you’ll be back at 100% very soon.

1 Like