Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3459

5x5/3/1 - c23w3d1

Sunday - 16 April 2023
Workout: Calves, triceps, & hard conditioning, 1330-1430 (60 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Single-leg CR - L/R - 30 lbs - 10, 10, 10
b) EZ bar skull crushers - 50 lbs - 25, 25, 25

Towel hop tabata - 4x40/10

Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 8 DB front squats - 2x30 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 15 Wendler rows - 100 lbs
Rounds: 5 (in 15:51)

While I’m thinking of it, all of yesterday’s work was fasted. But only this morning’s work was—I ate 1.5 lbs of turkey meatloaf for breakfast. Yeah, a little non-traditional, but it was tasty! And filling—I don’t think I’ll need to eat again until dinner (if even then!).

And can I just say how much I hate sled work these days? It used to make me feel bad-ass. Now it just makes me feel… tired.

Did alright considering: I was able to start a new round every three minutes until the 5th, when I fell off that pace by a fair margin. I guess the 4th round kicked my butt. But I was just starting the last set of rows when the timer expired, so I’m trying to be content with the effort.

Honestly, though, I’m wondering now if I could’ve pushed harder and got a 6th round started. I mean, I’m sure the answer is, “Yes,” because I can always push harder, but it just didn’t happen today…

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3460

Made me never want to. LOL. Hope you are well mate

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3461

At least one of us isn’t crazy!

Glad to see you around again.

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3462

5x5/3/1 - c23w3d2

Monday - 17 April 2023
Workout: Squat, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0613

Warm-up
Throws + jumps

Begin: 0536; End: 0617; Duration: 41 minutes
Squat - 125x5, 155x5, 180x5 | 210x5, 235x5 | (265x5)x5
HLR - 20, 10
Pull-up - BW - 10, 12, 8
Dip - 75 lbs - 10, 10, 10
Good morning - 145 - 10, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30

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.

Crushed that!

Yeah, it was hard, but I got all the reps, they were all clean, and pretty crisp too. Flew through the first 3 sets at 265, then once I realized time wasn’t an issue, I let myself breathe a little between the last two. Pretty happy with how it all went: Warm-up sets in 10 minutes, main work in 8 minutes, 5x5 top sets in 18 minutes, assistance superset throughout.

I’ve got some more squats planned for later today—a slightly modified version of the Last Ascent WOD—and I’m thinking I’ll need eat something between now and then to get through it. Let’s find a way to get some calories: None of this OMAD business today!

18 Likes
3463

5x5/3/1 - c23w2d2

Monday - 17 April 2023
Workout: Extra conditioning, 1450-1515 (25 minutes)

(2x Modified) Last Ascent WOD, for time
5-10-15-10-5
Squat - 225 lbs
1-pump burpee
Box jump - 30-inch
Time: 16:00

Hell yeah! Crushed that too.

Originally modified to use 30-inch box jumps (Rx is 24-inch) and to include the burpees—'cause I’m SvenG.

Then I got through the squats in the 10-rep round and I thought, “F-me! I’m going to have enough left to go back down, aren’t I?” So that was that: 5-10-15 became 5-10-15-10-5.

I was sucking wind from the first 5-rep set of burpees, and that was the limiting factor. My legs were fatigued by the end, that’s for sure, but the squats themselves were strong, crisp, and lightning fast from start to finish!

For the record, I think this morning’s (265x5)x5 top set was some kind of volume PR—I can’t find that anywhere in my log, so that’s pretty cool, too.

Edit: Now that I add it up, I’m trying not to be disappointed that I didn’t go 5-10-15-10-5-5 or something to get 50 reps—'cause I’m SvenG, haha.

14 Likes
3464

5x5/3/1 - c23w3d3

Tuesday - 18 April 2023
Workout: Press, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0608

Warm-up
Jumps only (no throws)

Begin: 0535; End: 0615; Duration: 40 minutes
Press - 55x5, 70x5, 80x5 | 90x5, 105x5 | (115x5)x5
Chin-up - 25 lbs - 12, 10, 8
Ab wheel - ramp (19) - 12, 12, 6
Decline DB press - 2x65 lbs - 16, 14
BFP - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 10, 10
Band pushdown - red - 30

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.

Cold sleety rain this morning, so I skipped throws. Nothing of note today—except that I think I’ve cheated myself on the TM here, because I won’t get to (125x5)x5 until Week 3 of the anchor, and that’s what I ran in the last week of 5s PRO, 5x5 FSL last cycle. Oh well. “Start too light, progress slowly.”

Warm-up sets in 10 minutes, main work in 9 minutes, 5x5 top sets in 18 minutes, assistance superset throughout.

I’ll be running the (Modified) Foundation Five WOD later today.

15 Likes
3465

5x5/3/1 - c23w3d3

Tuesday - 18 April 2023
Workout: Calves, triceps, & extra conditioning, 1625-1530 (65 minutes)

Jump rope - 300+ reps

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

Jump rope - 300+ reps

(Modified) Foundation Five - AMRAP, 15 minutes
10 press - 75 lbs
15 KB swing - 28 kg
20 alternating lunge - L/R - BW
Rounds: 6 + 27 (7.5 full rounds in +1:53)

Swapped in tomorrow’s calf and triceps work because of scheduling conflicts—glad to have that out of the way. Happy with the WOD, too: Got 75 more press reps (took the first rep of each round from the floor), 113 swings, and 150 lunges (per leg) in just less than 17 minutes. Not bad. Not too bad at all!

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3466

good to see I a not the only one around here who wants to maintain a large rear end.

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3467

@simo74 - Hah! I sit on mine for most of the day, so I figure I should do something useful with it every now and then, whether I really want to or not.

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3468

5x5/3/1 - c23w3d4

Wednesday - 19 April 2023
Workout: Easy conditioning, 0525-0620 (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. All that remains for today is some hard conditioning, which—if all goes according to plan—I’ll knock out in the early afternoon.

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3469

5x5/3/1 - c23w3d4

Wednesday - 19 April 2023
Workout: Hard conditioning, 1430-1510 (40 minutes)

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 25 plate ground-to-overhead - 45 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 pull-up - BW
Rounds: 4 (in 18:52; 5 full rounds in +6:25)

Still fasted.

Wow! Don’t have time for more right now, but: Wow!

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3470

I love that we have workouts named after our resident maniac. Quality

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3471

Where’s Pwn’s First Castle :flushed: :fire: :fire: ?

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3472

San Diego

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3473

Though I appreciate the nod’s and accolades, @SvenG is actually referring to what I named a workout in my ebook, itself named after a Robert Redford movie

But also just a bad idea, haha

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3474

I knew the reference, but props when props is due. You still remain top shelf when it comes to bad ideas.

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3475

@simo74, @tlgains, @heretolog, @T3hPwnisher - Thanks for dropping in, guys! Was going to say this:

and then this:

but y’all beat me to it!

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3476

5x5/3/1 - c23w3d5

Thursday - 20 April 2023
Workout: Deadlift, 0515-0635 (80 minutes)

Indigo-3G - 0500
Surge - 0530-0622

Warm-up
Throws + jumps

Begin: 0540; End: 0628; Duration: 48 minutes
Deadlift - 145x5, 180x5, 210x5 | 240x5, 275x5 | (305x5)x5
Ab wheel - ramp (19) - 12, 12, 6
Pull-up - BW - 12, 12, 6
Dip - 75 lbs - 12, 12, 6
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30

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.

Just a few things about yesterday: That hard conditioning was hard. Like really H-A-R-D. It also took way too long. I’m sure I was moving slowly—getting 5x10 on pull-ups requires a fair amount of head-between-my-knees both before and after a set and 5x25 plate ground-to-overheads just takes awhile, period, but even so…

That said, I managed to get 5x10 on the pull-ups (no rest-pause) and I did 5x25 on the plate ground-to-overheads—on top of 250 yards with the farmer’s handles.

Also, the alarm shocked me out of bed yesterday morning. Today I managed to wake up naturally about 2 minutes before it went off, but that was close. I guess I’m just tired this week. And that leads me to…

Groggy and moving slowly this morning. But I did it! I got (305x5)x5 in 21 minutes! They were solid reps, too, even if I was very fatigued by the end. Like the (265x5)x5 squats earlier this week, I don’t see (305x5)x5 deadlifts anywhere in my log, so that’s awesome too!

Warm-up sets in 12 minutes, main work in 9 minutes, 5x5 top sets in 21 minutes, assistance superset throughout. Technically the deadlifts were done within 17 minutes, and the superset assistance move (lunges by that point) were done within 19 minutes, but I mark the clock only after I clean-up—and that didn’t happen until 20:03, which gets rounded up, so…

Yes, yes: I’m a strange bird, I get it. But we all knew that already.

Anyway, was really pleased to be pushing the rep count in the first few sets of all the assistance moves today, especially with the heaviest 5x5 weights in this first 1s week of 5x5/3/1. Particularly with pull-ups, given the 5x10 I did about 13 hours ago. Small victories, you know?

More fun planned for later today—just like always!

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3477

5x5/3/1 - c23w3d5

Thursday - 20 April 2023
Workout: Extra conditioning, 1645-1715 (30 minutes)

I Probably Would - AMRAP, 15 minutes
12 deficit RDL - 155 lbs
6 devil’s press - 2x30 lbs
3 burpee box jump - 30-inch
Rounds: 5 + 14 (6 full rounds in +1:29)

Well good gosh dang. I haven’t work that hard since… this morning (haha)!

Seriously, though, “when left to my own devices:” Man, I hated every minute of that. And every minute of that was absolutely effective: Got 72 RDLs, 36 devil’s presses, and 18 burpee box jumps in a fair bit under 17 minutes. Not horrible, and I’m definitely happy with the effort.

13 Likes
3478

5x5/3/1 - c23w3d6

Friday - 21 April 2023
Workout: Bench, 0520-0625 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0609

Warm-up
Throws + jumps

Begin: 0539; End: 0620; Duration: 41 minutes
Bench - 105x5, 125x5, 150x5 | 170x5, 195x5 | (215x5)x5
HLR - 20, 10
Chin-up - 25 lbs - 12, 12, 6
Seated DB press - 2x45 lbs - 17, 13
Good morning - 145 lbs - 10, 10
BFP - red - 30
Band pushdown - red - 30

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.

Up just a few minutes before my alarm again, moving like a zombie. Elbows were particularly bothersome today, but didn’t impact any of the actual movements, was really only aware of them before and after.

Warm-up sets in 11 minutes, main work in 8 minutes, 5x5 top sets in 18 minutes, assistance superset throughout. I’m not seeing (215x5)x5 for bench anywhere in my log, which seems odd given where my TM has been before—maybe I’m just not searching correctly. (And Lord knows I’m not gonna go through my paper log by hand!)

Happy with 2x12 on those chins today—once again, small victories. I’ve got a boatload of push-ups planned with the Drop and Give Me Twenty WOD later, but there’ll be a SvenG-twist, of course.

14 Likes