Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3439

5x5/3/1 - c23w2d3

Tuesday - 11 April 2023
Workout: Press, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0610

Warm-up
Throws + jumps

Begin: 0538; End: 0615; Duration: 37 minutes
Press - 50x5, 60x5, 75x5 | 85x5, 100x5 | (110x5)x5
Decline DB press - 2x65 lbs - 16, 14
Chin-up - 25 lbs - 10, 10, 10
Ab wheel - ramp (19) - 12, 10, 8
Band pushdown - red - 30
BFP - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 10, 10

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 50 reps

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

Warm-up sets in 10 minutes, main work in 8 minutes, 5x5 top sets in 16 minutes, assistance superset throughout. Everything moved well, form was crisp and bar speed was decent (even in the last few sets).

Jack WOD planned for later—I’m doing alright so far today, and I’m hoping a bit more lower body work this afternoon will preempt any DOMS from yesterday’s squat and challenge sets with some additional blood flow.

16 Likes
3440

Doing some hard-ass work on those squats, brah! Nice job.

1 Like
3441

@hillbillyk - Just trying to follow your lead, brother! No joke—I was thinking about how far the bar moved with your shoulders heaving in your Super Squats videos while I was breathing there. Tough stuff, even with my baby weights!

2 Likes
3442

5x5/3/1 - c23w2d3

Tuesday - 11 April 2023
Workout: Extra conditioning, 1650-1525 (35 minutes)

(Modified) Jack WOD - AMRAP, 20 minutes
10 push presses - 115 lbs
10 KB swings - 28 kg
10 box jumps - 30-inch
Rounds: 8 + 10 (9 full rounds in +1:22)

Holy crap! That was tough. Not sure about my performance, but the effort was there, and I’m absolutely satisfied with that.

Modified in that I took the first rep of each push press set from the floor, I used a 28 kg (about 62 lbs) rather than a 1.5 pood (about 54 lbs) KB, and I did 30-inch box jumps rather than 24-inch.

So that’s another 90 press reps today, and I’m either gonna be feeling great tomorrow morning, or I’m going to regret everything about the past two days—there will be no middle ground!

17 Likes
3443

5x5/3/1 - c23w2d4

Wednesday - 12 April 2023
Workout: Easy conditioning, 0550-0645 (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.

Feeling good: Ate like a king last night—5 eggs, some scalloped potatoes, and I almost finished what was left of the Easter ham—slept until 0510, had some coffee, then finally knocked this out. And I’m setup for this afternoon’s calf, triceps, and hard conditioning work, too!

19 Likes
3444

Those squats definitely looked tough. Great job knocking out those out.

1 Like
3445

@shaneinga - Thanks, my man! Tough is definitely an appropriate description.

3446

5x5/3/1 - c23w2d4

Wednesday - 12 April 2023
Workout: Calves, triceps, & hard conditioning, 1705-1805 (65 minutes)

Jump rope - 300+ reps

3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) Underhand straight-bar pushdown - 25 lbs - 25, 25, 25

Jump rope - 300+ reps

Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 15 DB lateral raises - 2x15 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 15 Wendler rows - 100 lbs
Rounds: 5 (in 18:35)

Still fasted—still doing OMAD (more or less).

Suffice it to say: That was tough! Glad it’s done.

And now it’s time to eat!

10 Likes
3447

5x5/3/1 - c23w2d5

Thursday - 13 April 2023
Workout: Deadlift, 0515-0630 (75 minutes)

Indigo-3G - 0500
Surge - 0530-0617

Warm-up
Throws + jumps

Begin: 0536; End: 0624; Duration: 48 minutes
Deadlift - 130x5, 160x5, 195x5 | 225x5, 260x5 | (290x5)x5
Dip - 75 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Pull-up - BW - 10, 10, 10
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 50 reps

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

Warm-up sets in 12 minutes, main work in 9 minutes, 5x5 top sets in 20 minutes, assistance superset throughout. Barely squeezed in those top sets today, but that includes all of the time to clean-up and finish out the paired assistance move. Even so, I still need to move faster…

Anyway, that was tough today. I know the main work isn’t as heavy as it was at the end of Cycle 22, but I hit today’s 5x5 top sets at the FSL weights I used back then, and we just keep going up from here. They moved well today, but my grip was being troublesome. I tried to really squeeze the crap out of the bar on the 4th set, and that definitely helped, but I was just too fatigued by the end to do it again… Ugh. I’ll be over 300 lbs next week, and that’s my threshold for using straps, so there’s that.

I’ve got some nasty tabatas and EMOM work planned for later today—I can’t wait! (Haha.)

19 Likes
3448

You sure know how to party! Amazing work in here. I find myself wanting to say more, but the consistency and volume you do leaves me speechless.

2 Likes
3449

@unicornsandrainbows - Thanks for that! I’ll think I’ve got the consistency thing going on, at least—see below (haha).

1 Like
3450

5x5/3/1 - c23w2d5

Thursday - 13 April 2023
Workout: Extra conditioning, 1715-1755 (40 minutes)

Train Wreck #413
Buy-in: Tabata front squat - 2x30 lbs
EMOM, 12 minutes
odd) Deficit RDL - 135 lbs
even) Battle ropes - 50 seconds
Buy-out: Tabata KB swing - 28 kg

So how’s that for consistency: When left to my own devices, I’m consistently a mess, haha.

I mean, 20+ breathing squats on squat day and a bajillion push-presses on press day, so why not some heavy deficit RDLs and battle ropes on deadlift day, right?

Because my PC is too weak, that’s why!

Started off with the intent to get 8 reps at 185 lbs with those RDLs, but only got 6 in the 2nd round, then 2 in the 3rd, and things were really starting to hurt. So I dropped to 135 lbs in the 4th round, got 4, and then managed 6 in each of the last two rounds. Ugh!

Battle ropes went alright, but they once again toasted my lower back quickly, which made the RDLs double-awful. Put all of that on top of this morning’s (290x5)x5, and it was just too much.

At least the buy-in/buy-out worked well: Surprised myself with 4 rounds of 8 and 4 rounds of 6 on those front squats, then did 15-14-13-12-11-10-10-10 with the swings, so that was cool.

And all of that still fasted, too.

But—yep, here he goes again—I got my HR up and I was sweating, so we’re calling it good!

13 Likes
3451

5x5/3/1 - c23w2d6

Friday - 14 April 2023
Workout: Bench, 0515-0615 (60 minutes)

Indigo-3G - 0500
Surge - 0530-0605

Warm-up
Throws + jumps

Begin: 0532; End: 0609; Duration: 37 minutes
Bench - 90x5, 115x5, 135x5 | 160x5, 180x5 | (205x5)x5
Seated DB press - 2x45 lbs - 16, 14
Chin-up - 25 lbs - 10, 10, 10
HLR - 20, 10
Band pushdown - red - 30
BFP - red - 30
Good morning - 145 lbs - 10, 10

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 50 reps

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

An uneventful bench press day—everything moved really well. Warm-up sets in 10 minutes, main work in 7 minutes, 5x5 top sets in 18 minutes, assistance superset throughout.

Going to continue being stupid today with (Inspired by) Volkswagen WOD—50 more bench press reps at (near) bodyweight, with 50 plate ground-to-overheads and 50 burpees, run 21-15-9-5 for time. Should be a good time!

16 Likes
3452

5x5/3/1 - c23w2d6

Friday - 14 April 2023
Workout: Extra conditioning, 1630-1655 (25 minutes)

(Inspired by) Volkswagen WOD
21-15-9-5
a) Bench press - 185 lbs
b) Plate ground-to-overhead - 45 lbs
c) 1-pump burpee
Time: 13:20

I gotta say: I impressed myself with that one!

Original goal was to come in under 20 minutes, then somewhere in Round 3 I realized under 15 was within reach, and I ended up crushing that, too!

Not sure what my bodyweight is these days, but I’m guessing 185 is anywhere from 5-15 lbs lower. I wanted some ground-to-overhead and level-change work today, too, so I nixed the pull-ups and added what you see above. The burpees also added some nice insult-to-injury: box jumps would’ve been a reasonable level-change move, but why not trash my horizontal pushing muscles some more?

I thought about trying 205 for this, because certainly that would exceed my bodyweight right now, but 185 was the right call: I fought hard for the 21st rep. I’ve done 180 for 23 + 2 before, so maybe 185x21 is some kind of rep PR?

Came back to the 15-rep round, though, and had to rest-pause with 12 + 3. I might’ve been able to fight for the last 3 there, but really I just wanted to get the reps. It was a strict 15 seconds with the bar on the rack and then I finished it out. Got the remaining 9- and 5-rep rounds without issue.

Pretty happy with all of the “challenges” I did this week, except for those deficit RDLs yesterday. Lesson learned, though: go for high(-er) reps, rather than a 50-lbs jump!

11 Likes
3453

5x5/3/1 - c23w2d7

Saturday - 15 April 2023
Workout: Easy conditioning, 0635-0730 (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. Slept until about 0530, slow morning, coffee, then into this. Setup for this afternoon’s work, and it’s that time of year again: I’ve got to cut the grass if it doesn’t rain.

8 Likes
3454

Impressive on it’s own. Even more so the same day as a bench workout !

1 Like
3455

@hustlinghat93 - Thanks, my dude! I was quite pleased with how it went, and that first round especially.

3456

5x5/3/1 - c23w2d7

Saturday - 15 April 2023
Workout: Calves, triceps, & hard conditioning, 1325-1420 (55 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Triceps kickback - L/R - 15 lbs - 25, 25, 25
b) Single-leg CR - L/R - 30 lbs - 10, 10, 8

Towel hop tabata - 4x40/10

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 15 KB swing - 28 kg
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 deficit RDLs - 155 lbs
Rounds: 5

Now those were some solid (but taxing) RDL reps!

I finished the 5th round of KB swings about 3 seconds before the timer expired. It’s warm and sunny today (the rain stayed south, so I was able to cut the grass), and I was absolutely drenched in sweat. My HR topped out in the low 170s, and I think it was well-above 160 for most of the time. Definitely a good bit of work today!

12 Likes
3457

5x5/3/1 - c23w2 - summary

Another solid week. Squats and deads are starting to get heavy, but I’m getting it done—definitely excited to see how far I can push this over the next 7-8 weeks. Happy with the press and bench, too, even if the numbers aren’t scary yet. The effort is there all around.

I’ve already mentioned the challenge sets, and now that I’ve hit the breathing squats, I feel like those need to feature more regularly. I’m not ready to commit to a program built around those just yet—trying to manage life is still conspiring against me right now, and I’m not lean enough (in fact, I’m not lean at all!) to eat the way I need to eat for that—but some more periodic 20-rep breathing squat sets like last week, or maybe even just some Widowmakers, would actually go a long way toward leaning me out: My body seems to respond to the burden that kind of work puts on it, so I think if I kept them kinda light but did them consistently, I’d put myself in a position to think about gaining again… So that’s some food for thought, I guess.

My goals for Week 3 are:

  • Complete all 4 lifting workouts
  • Complete 4 days of extra conditioning
  • Complete 3 days of easy conditioning, direct triceps work, and direct calf work
  • Complete 3 days of hard conditioning
  • Eat well, but only as much (and as often) as necessary

Looks familiar, no?

11 Likes
3458

5x5/3/1 - c23w3d1

Sunday - 16 April 2023
Workout: Easy conditioning, 0745-0840 (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.

Slept until almost 0600, really just didn’t want to move once I finally got out of bed, had a super-lazy morning. No intensity once I got around to this work. I mean, it’s easy conditioning, but I was kinda going through the motions this morning.

I’ll find some energy before too long (I hope!)…

10 Likes