Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3479

5x5/3/1 - c23w3d6

Friday - 21 April 2023
Workout: Extra conditioning, 1600-1635 (35 minutes)

Drop and Give Me Twenty WOD - EMOM, max minutes
20 push-ups
Minutes: 15 (+15 reps from 15:00-16:00)

Penalty
For every minute below 15 after failure - 3 burpee-chins
For every pause in 20-rep rounds - 1 burpee-chin
Reps: 18

That was tough!

I expected to feel it in my chest, but this burned out my triceps super-fast! (And without elbow pain, go figure.)

Decided up-front that the penalty would be 1 burpee-chin for every pause, and 3 burpee-chins for every minute below 15 once I failed.

Got through 10 rounds before having to proceed with a rest-pause, but failed to get 20 total in Round 16—at least I made it through 300+ reps before failing!

Pauses went 1 in round 10 (10+10), 2 in 11 (10+5+5), then 3 in 12-16 (5+5+5+5, except for 16: 5+5+5+0).

Took 150 seconds to figure out the penalty and catch my breath, then knocked out the 18 burpee-chins in 4:24. I was toast by that point!

So 315 push-ups, 18 burpee-chins, some fried triceps, an elevated HR, and lots of sweat in about 20 minutes of work—it was a good afternoon!

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3480

5x5/3/1 - c23w3d7

Saturday - 22 April 2023
Workout: Easy conditioning, 0800-0850 (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.

Slept until 0615 this morning—man, that was heaven! I was so, so tired. Once I got up, I didn’t feel like moving, but got around to this eventually. Went well considering—the burpees were slow, probably feeling yesterday’s push-ups.

Not sure what the rest of my day looks like, but the remaining work will get done one way or another!

7 Likes
3481

5x5/3/1 - c23w3d7

Saturday - 22 April 2023
Workout: Calves, triceps, & hard conditioning, 1600-1700 (60 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Single-leg CR - L/R - 30 lbs - 10, 10, 10
b) Triceps kickback - L/R - 15 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) 15 DB lateral raise - 2x15 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 10 BB drag curls - 60 lbs
Rounds: 5 (in 16:47)

That’s done—and so am I!

(Honestly, I’m not sure I ever really woke up this morning—feeling absolutely zapped.)

10 Likes
3482

5x5/3/1 - c23w3 - summary

It was an awesome week! Totally drained (mentally and physically) at the end of each day, but I got up, I got moving, and I crushed the work every day!

I’ve already mentioned that (265x5)x5, (305x5)x5, and (215x5)x5 look like some kind of volume PRs for squat, deadlift, and bench, respectively, so that’s pretty cool. Even if I’ve just missed wherever that happened before and I’m wrong, I’m still really pleased with the work.

The second leader cycle of 5x5/3/1 starts today, and my goals for the week 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

I’ll say eating is still basically OMAD, but if you really want to get technical, it’s looks roughly like a 21/3 IF regime: Dinner is usually the first and only meal of the day, but once I’ve had dinner—usually about 5:30-7:00, depending on the day—I’ll continue to graze almost until I go to bed, which is anywhere from 3-4 hours later.

I don’t think I’m really losing weight, nor do I think I’m getting leaner—some of the grazing includes dessert or other “way off menu” food choices because they sound good or because I want to eat them or whatever—but I don’t think I’m getting much fatter, either. We’re gonna call that a win until I can get my head on straight and deal with the stress of the day in a less reactionary way.

But there, I said it.

Finally, my TMs for the second cycle of 5x5/3/1 are:

Press - 125 lbs
Squat - 285 lbs
Bench - 230 lbs
Dead - 330 lbs

That’s up 10 lbs from last cycle for each of squat and deadlift, and up 5 lbs from last cycle on each of press and bench, too.

I’m pumped to see how this cycle goes, so let’s get after it!

15 Likes
3483

5x5/3/1 - c24w1d1

Sunday - 23 April 2023
Workout: Easy conditioning, 0640-0735 (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 late again today (up about 0515, I think), no energy, no desire to move, generally lethargic and kind of cranky. I think the stress of last week is still taking its toll, whine, whine, whine…

I’ll get over it eventually—and I’m still doing the work, whether I feel like it or not!

12 Likes
3484

5x5/3/1 - c24w1d1

Sunday - 23 April 2023
Workout: Calves, triceps, & hard conditioning, 1205-1305 (60 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) EZ bar skull crushers - 50 lbs - 25, 25, 25
b) Single-leg CR - L/R - 35 lbs - 10, 8, 6

Towel hop tabata - 4x40/10

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 10 lunge - L/R - 2x30 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 lateral squat - L/R - 35 lbs
Rounds: 4 (in 15:07; 5 full rounds in +4:37)

Still fasted. And still dead tired—really struggled through The Last Castle today. My lower body was shot, and my right SI joint was talking back.

But I knocked this out ASAP because I’ve got to spend the rest of the day digging holes in our hillside for the boatload of plants we’re (finally) trying to get into the ground. Not looking forward to that, but at least this work is done!

11 Likes
3485

:fire: :fire: :fire:

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3486

I’m curious, how do you deal with the fasting. I feel like I need something to chew on every hour or so

It’s especially bad after workouts

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3487

:fire: :fire: Am not Sven, but definitely recommend zero sugar drinks.

Soda, soft drinks, whatever

It gets the job done :fire: :fire:

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3488

@anna_5588 - It’s not really by choice: My daytime schedule these days is such that eating is harder than not eating. For better or worse, I’m pretty zoned into my work, and I swear an empty stomach helps.

But…

I’m doing about 2-3 more 10 oz. black coffees through the day than usual, and that seems to be enough to kill the hungries.

3489

5x5/3/1 - c24w1d2

Monday - 24 April 2023
Workout: Squat, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0614

Warm-up
Throws + jumps

Begin: 0536; End: 0618; Duration: 42 minutes
Squat - 100x5, 130x5, 160x5 | 190x5, 215x5 | (245x5)x5
Pull-up - BW - 12, 12, 6
Dip - 75 lbs - 12, 12, 16
HLR - 20, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Good morning - 145 - 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.

Wish I could say I crushed it—particularly given how well (265x5)x5 went last week and the top sets were 20 lbs lighter today—but that was a lot harder than it should’ve been. The squats themselves went alright, I guess, but everything from 190 forward felt really heavy off the rack.

Warm-up sets in 11 minutes, main work in 9 minutes, 5x5 top sets in 18 minutes, assistance superset throughout.

More fun and games planned for later this afternoon—and looking at it now, I’m regretting having written it down—but we’ll get through it. (I hope!)

17 Likes
3490

My 2025 goals :tired_face:

1 Like
3491

5x5/3/1 - c24w1d2

Monday - 24 April 2023
Workout: Extra conditioning, 1535-1600 (25 minutes)

(Modified) Garage Barbell 3 WOD - 3 rounds
In 3 minutes: 15 deadlifts - 225 lbs; AMRAP push-ups
In 2 minutes: 5 box jumps - 30-inch; 3 pull-ups

Now that is definitely “conditioning”!

Modified to replace AMRAP hand-release push-ups with regular push-ups (because… elbows!) and to include the box jumps and pull-ups in the 2-minute rest periods (because… just because!).

Used straps for rounds 2 and 3 of deadlifts (because… it’s not a grip workout!). Got all 15 touch-and-go reps in under 1 minute on every round, but I was looking for air at the end each one. Push-ups went: (1) 25, 10, 10; (2) 20, 10, 10, 5; and (3) 30, 10, 5, 10 for 145 total. Had roughly a minute of “real” rest after the pull-ups, during which time I got the straps situated for the next set of deads.

Finished up what would be the last set of push-ups (really wanted another 5 but ran out of time), went to my knees, timer expired, and then straight into a final round of box jumps and pull-ups.

I’ll be running a variation of this all week—tomorrow afternoon will be bench press.

13 Likes
3492

5x5/3/1 - c24w1d3

Tuesday - 25 April 2023
Workout: Press, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0606

Warm-up
Throws + jumps

Begin: 0537; End: 0615; Duration: 38 minutes
Press - 45x5, 60x5, 70x5 | 85x5, 95x5 | (110x5)x5
Ab wheel - ramp (19) - 15, 15
Decline DB press - 2x65 lbs - 17, 13
Chin-up - 25 lbs - 12, 12, 6
Bulgarian split squat - L/R - 2x30 lbs - 10, 10
Band pushdown - red - 30
BFP - 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.

This was harder than I would’ve like, too, and I’m guessing that’s just going to be the theme this week. The top sets moved well, but the first two work sets felt heavy for some reason.

Warm-up sets in 11 minutes, main work in 9 minutes, 5x5 top sets in 17 minutes, assistance superset throughout.

I’ll be doing the (Modified) Garage Barbell 3 WOD later, this time with bench press at 160 lbs.

16 Likes
3493

5x5/3/1 - c24w1d3

Tuesday - 25 April 2023
Workout: Extra conditioning, 1530-1600 (30 minutes)

(Modified) Garage Barbell 3 WOD - 3 rounds
In 3 minutes: 15 bench press - 160 lbs; AMRAP air squats
In 2 minutes: 5 box jumps - 30-inch; 3 chin-ups

Also definitely “conditioning," but in a very different way!

This time I replaced AMRAP hand-release push-ups with air squats and included box jumps and chin-ups in the 2-minute rest periods.

Got all 15 bench reps in each round easily enough. I came up with 160 lbs as the weight by taking the Rx 225 lbs for deadlifts as a percentage of my current deadlift TM, multiplying that by my current bench TM, and rounding up to the next 5-lbs increment. So:

225/330 * 230 to nearest 5 → 160 lbs

Probably could’ve gone a bit heavier, but whatever.

Air squats went: (1) 50, 25; (2) 50, 25, 5; and (3) 50, 25, 6 for 236 total. Had about 75 seconds of actual rest after the chins, and that was more than enough to be ready to crank out the next round of bench reps.

Finished the last set of air squats and went straight into a final round of box jumps and chins.

The hardest part of that was the box jumps immediately following a boatload of air squats. I’m no @Cyrrex, but 30-inch jumps aren’t a problem for me. This time, though, I honestly thought I might miss one or two: The air squats left my quads and lungs burning!

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3494

Well to be fair, neither am I.

I think 30 inch jumps would be pretty tough for anyone after all that air squatting.

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3495

5x5/3/1 - c24w1d4

Wednesday - 26 April 2023
Workout: Easy conditioning, 0550-0640 (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. Slept in this morning, and that’s a dangerous game to play, particularly on a weekday.

Hoping to get all of the day’s scheduled work in later, but I’ve got a family commitment this afternoon, so things are going to be hectic… Guess we’ll just have to see how things play out.

11 Likes
3496

I also find coffee helps. Even decaf if you’ve hit your caffeine max for the day. For me, coffee, tea, or sparkling waters.

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3497

5x5/3/1 - c24w1d4

Wednesday - 26 April 2023
Workout: Hard conditioning, 1440-1310 (30 minutes)

(Modified) Death Rally
20 25-yard sled push - 205 + sled = 292 lbs
Time: 17:24

AMRAP - just don’t die
Rounds: (still working…)

Still fasted.

Wanted something different for today’s sled work, so I visited the Prowler Workouts site that @freshyfresh posted over in @unicornsandrainbows’s log the other day, and settled on this one.

Rx is BW in plates for 20 20-yard trips. I went with 205 lbs, because that had better be higher than my BW right now, and I did 25-yard trips because that’s the distance from one end of my driveway to the other.

I was pleasantly surprised I could even move the sled, let alone push it up the hill, never mind do that part of the trip 10 times over. But something in my form must’ve changed as the fatigue set in, because I started to stall on the uphill about halfway through—I just couldn’t get traction!

While I’m sure my shoes didn’t help:

death_rally
death_rally1920×2560 237 KB

really it had to be fatigue because the first 5 uphill trips went well enough.

I’m out of time, so that’s gonna be it for today, but honestly, it’s enough. I’ll pick up the missed calf and triceps work tomorrow afternoon.

Edit: I’m just noticing that the bottom of my shoes say, “Traxion,” which is really quite funny given their condition these days! Think it might be time for a new pair.

14 Likes
3498

I feel like “traxion” should be the first part to wear off.

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