Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3519

5x5/3/1 - c24w2d2

Monday - 01 May 2023
Workout: Squat, 0515-0625 (70 minutes)

Indigo-3G - 0500
Surge - 0530-0613

Warm-up
Jumps only (no throws)

Begin: 0538; End: 0621; Duration: 43 minutes
Squat - 115x5, 145x5, 175x5 | 200x5, 230x5 | (260x5)x5
Dip - 75 lbs - 12, 12, 6
HLR - 20, 10
Pull-up - BW - 12, 12, 6
Push-up - 30
Good morning - 145 - 12, 8
BPA - red - 10 high + 10 mid + 10 low

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.

I confess that I grow weary of my Groundhog Day life sometimes, even though I work hard to keep it that way.

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

Still raining, or raining again, or whatever, so I skipped throws. Yeah, yeah, I just said this:

so I’ll try to remember to get them in with this afternoon’s work. And hopefully that’ll be yesterday’s sled push.

18 Likes
3520

5x5/3/1 - c24w2d2

Monday - 01 May 2023
Workout: Extra conditioning, 1730-1800 (30 minutes)

Task Tabata WOD - 300 reps in as few rounds as possible:
Pull-up - 20 seconds
Rest - 10 seconds
Push-up - 20 seconds
Rest - 10 seconds
Sit-up - 20 seconds
Rest - 10 seconds
Air squat - 20 seconds
Rest - 10 seconds
Repeat
Rounds: 28

Rain, rain, go away…

No time to think, so I saw this WOD and just went with it. Got some extra work in, but it didn’t have the conditioning effect I was hoping for. I guess I need to be better prepared with a backup plan when the outside stuff can’t happen… Got 330 reps in 28 rounds. The Rx 300 came after 8 reps of push-ups in Round 26 (but I didn’t know that until after the fact.)

Edit: Just a few thoughts about that workout yesterday afternoon: First, I’m not sure how to count “rounds”. When I say “28 rounds,” I mean “28 20-second work periods.” For the pull-ups, I actually rotated between pull-ups and chin-ups, and I ended up with 45 total reps there. For the rest, it was something like: 121 push-ups, 57 sit-ups, and 105 air squats—that only totals 328 reps, even though I thought I got 330, but whatever. Finally, re: conditioning effect—my lungs were burning and my muscles were fatigued, so it was some solid work, but I don’t think my HR was in the red as much as it usually is and I wasn’t sweating like I normally do. I guess all of that together is how I judge whether or not it was a “good” conditioning workout.

15 Likes
3521

Cum again another day ( ͡° ͜ʖ ͡°)

1 Like
3522

5x5/3/1 - c24w2d3

Tuesday - 02 May 2023
Workout: Press, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0613

Warm-up
Jumps only (no throws)

Begin: 0535; End: 0615; Duration: 40 minutes
Press - 50x5, 65x5, 75x5 | 90x5, 100x5 | (115x5)x5
Decline DB press - 2x65 lbs - 18, 12
Chin-up - 25 lbs - 12, 12, 6
Ab wheel - ramp (19) - 15, 15
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.

And… rain.

Skipped throws (again). The PLAN is to get in Sunday’s sled work and the morning throws I’ve skipped the past two days later, but we’ll just have to see what the weather does this afternoon.

Warm-up sets in 11 minutes, main work in 10 minutes, 5x5 top sets in 18 minutes, assistance superset throughout. Press felt strong this morning, but the chin-ups were just awful. I mean, I did the reps and they were clean, but they were hard. No idea why, either—it wasn’t (entirely) my elbows; I just had trouble getting everything to fire or something.

It was a decent morning, though, and those press reps really did move exceedingly well, so we’re just gonna focus on that!

20 Likes
3523

Nice way to keep positive and keep moving forward. Salute

2 Likes
3524

5x5/3/1 - c24w2d3

Tuesday - 02 May 2023
Workout: Extra conditioning, 1700-1735 (35 minutes)

Buy-in: 100 KB swings - 28 kg - 25 + 50 + 25

Cindy Bro Style WOD - AMRAP, 15 minutes
5 Pendlay rows - 95 lbs
10 strict BB curls - 65 lbs
15 push-ups
Rounds: 9 (in 15:00)

Buy-out: 100 KB swings - 28 kg - 50 + 25 + 25

5 Pendlay rows - 95 lbs
10 strict BB curls - 65 lbs
15 push-ups
Rounds: 1 (in 1:06)

I don’t even need to say it, do I?

Anyway… That was harder than I would’ve guessed! The sets of 50 KB swings destroyed my grip, which was cool, and the BB curls were the hardest part of that WOD, but it got the job done. Literally finished marking the 9th round and the timer expired. Did the whole buy-in/WOD/buy-out in 23:58, so not too bad. Added the extra round of rows, curls, and push-ups just to finish out at 10 rounds for the day.

Next time, though, I’d bump up the weight on the rows to something like 115 lbs (at least), and maybe swap those with the curls (so 5 curls and 10 rows) instead. It’d be cool to get a weighted triceps movement in there rather than the push-ups, too, but they did their job well enough.

That’s it for today. They’re predicting yet MORE rain tomorrow, so we’ll just have to see how things go.

12 Likes
3525

5x5/3/1 - c24w2d4

Wednesday - 03 May 2023
Workout: Easy conditioning, 0525-0625 (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 for now, setup for later.

13 Likes
3526

Easy for who ?

1 Like
3527

That’s what I’d like to know!

1 Like
3528

5x5/3/1 - c24w2d4

Wednesday - 03 May 2023
Workout: Calves, triceps, & hard conditioning, 1705-1810 (65 minutes)

Towel hop tabata - 4x40/10

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

Towel hop tabata - 4x40/10

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 15 KB swings - 28 kg
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 3 bear complexes - 95 lbs
Rounds: 5 (in 16:35; 6 full rounds in +3:28)

The rain let me play outside for a bit—too wet to push but I could carry. Swapped in towel hop tabata for jump rope to minimize the time outside. So I’ll pick up the jump rope eventually, and I still owe Sunday’s sled push variation, but at least I’m not any further behind on hard conditioning work for the week.

Did a 6th round even though the timer had long since expired because I was unhappy with my performance today—didn’t feel like I was pushing hard enough.

That’s it. See you all in the morning!

13 Likes
3529

5x5/3/1 - c24w2d5

Thursday - 04 May 2023
Workout: Deadlift, 0515-0625 (70 minutes)

Indigo-3G - 0500
Surge - 0530-0617

Warm-up
Jumps only (no throws)

Begin: 0538; End: 0622; Duration: 44 minutes
Deadlift - 135x5, 165x5, 200x5 | 235x5, 265x5 | (300x5)x5
Dip - 75 lbs - 12, 12, 6
Ab wheel - ramp (19) - 15, 15
Pull-up - BW - 12, 12, 6
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10
BPA - red - 10 high + 10 mid + 10 low

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.

Destroyed those deadlifts this morning! The 5x5 top sets moved really well, and my grip felt strong. Yes, I used straps for the last 4 top sets, but I did the first at 300 without and I was pleasantly surprised. I might’ve been able to get more, but I didn’t want to push my luck—it’s still not a grip exercise.

Warm-up sets in 11 minutes, main work in 10 minutes, 5x5 top sets in 18 minutes, assistance superset throughout.

Really hoping to get that sled work (and now 3 sets of throws) in this afternoon…

17 Likes
3530

I am going to attempt to borrow your deadlift morning juju this week, nice work!

2 Likes
3531

Conditioning by definition cannot be easy

2 Likes
3532

Genuine LOL! It’s funny 'cause it’s true.

1 Like
3533

5x5/3/1 - c24w2d5

Thursday - 04 May 2023
Workout: Throws + hard conditioning, 1600-1640 (40 minutes)

Throws - 3 sets

Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 10 DB front squats - 2x30 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 10 CS DB rows - 2x50 lbs
Rounds: 6 (in 18:17)

Finally!

Took the weight up by 35 lbs to 170 in plates—last week’s Death Rally helped me realize I can handle more weight. Not over BW in plates, but still decently heavy compared to previously.

And for everything yesterday’s hard conditioning might have lacked in effort, I made up for in spades today. Finished out Round 5 at 14:36, took 20 seconds to gather myself, and knocked out the 6th in decent time.

I’m back on track now, too. The only oddity that remains is that Saturday’s work will involve jump rope (swapped from yesterday) instead of the towel hop tabatas.

Edit: Forgot that I started this workout with 3 sets of the typical morning pre-workout throws. Might’ve actually done 4 sets, because I lost count in the 3rd, finished it with what I thought was right, then did another just to be sure because—well, because I’m me.

13 Likes
3534

It’s like saying you’re in the first level of Dante’s hell. It’s not as bad as it could be, but it’s still hell.

2 Likes
3535

Plenty of people condition themselves to sit in front of a screen for hours a day, and it doesn’t seem that hard. !!!

1 Like
3536

My lower back disagrees with you.

2 Likes
3537

LOL I was thinking this as I wrote it. I cant even sit in the car for more than 60 mins without hip, leg and back pain. I wonder though if our strength training is the cause of this. Maybe if we did no training and only sat around we would become conditioned.

3 Likes
3538

5x5/3/1 - c24w2d6

Friday - 05 May 2023
Workout: Bench, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0606

Warm-up
Throws + jumps

Begin: 0539; End: 0616; Duration: 37 minutes
Bench - 95x5, 115x5, 140x5 | 165x5, 185x5 | (210x5)x5
Seated DB press - 2x45 lbs - 17, 13
HLR - 20, 10
Chin-up - 25 lbs - 12, 12, 6
Band pushdown - red - 30
Good morning - 145 lbs - 12, 8
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.

Another solid (horizontal) pressing day. Warm-up sets in 10 minutes, main work in 8 minutes, 5x5 top sets in 17 minutes, assistance superset throughout. Chins continue to crush me—I was really fighting for the last rep in the second set of 12—but beyond that, everything was super-smooth today.

Fran+ planned for later, and I’ve been dreading it since I wrote it down last night!

16 Likes