Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3579

7WP, Deload - d6

Friday - 19 May 2023
Workout: Bench & daily work, 1410-1520 (70 minutes)

Indigo-3G - 1355
Surge - 1425-1459

Warm-up
Throws + jumps

Begin: 1431; End: 1505; Duration: 34 minutes
Bench - 95x5, 115x5, 140x5 | 165x5, 185x3, 210x1, 230x1
Seated DB press - 2x45 lbs - 15, 10
Chin-up - 25 lbs - 13, 12
HLR - 20, 10
Band pushdown - red - 30
BFP - red - 30
Good morning - 145 lbs - 15, 10

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between

Assistance totals:
Push - 55 reps
Pull - 55 reps
Single-leg/core - 50 reps

Semi-fasted: only black coffee until Indigo-3G and Surge as above.

Weird schedule, got beat up in meetings at work, and my mind was anywhere but on the weights, so it’s a good thing this was the easiest workout I’ve had in a long, long time.

Warm-up sets in 10 minutes, main work in 16 minutes, assistance superset throughout. Took every bench rep with a fairly long pause at the bottom. That worked out pretty well, actually. My elbows were absolutely killing me again today—that happened last deload, IIRC—but I managed 13 then 12 on the chins, which is far superior to Tuesday’s work.

That’s it for today. Somehow this deload is almost over, so I’m going to have to find my mojo again, and soon: It’s the 5x5/3/1 Anchor next week!

Edit: Forgot to post today’s daily work, which I did right after the last set of good mornings, and which I’ve edited in just now.

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3580

My condolences for your loss!

Where to mate? :slight_smile:

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3581

Thank you, @Koestrizer. We appreciate that.

Koblenz and surrounding regions. We’ll be in that area for about a week!

3582

7WP, Deload - d7

Saturday - 20 May 2023
Workout: Easy conditioning & daily work, 0730-0830 (60 minutes)

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 25 minutes
Weighted vest walk - 30 kg - 15 minutes

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between

Fasted.

Done for today, done for the week.

11 Likes
3583

7WP, Deload - summary

Not much to say about the lifting last week: It feels like the deload came right when I needed it. Maybe I would’ve been fine if I had to keep pushing—my mind and my body usually find a way to get the work done—but I’ll just be honest and say I’m glad I didn’t HAVE to keep pushing!

My diet was still crap, but already today I’ve started making adjustments: I’m dropping OMAD and I’ve already eaten a solid breakfast and have the rest of today’s meals prepped (which is excellent, because we’re at the pool all day for the second day in a row—it’s the kids’ first long course meet of the season).

In retrospect, I don’t think OMAD was doing me any favors, aside from begin easy. In fact, I think it being easy is part of the problem: I don’t have to be SHARP when things are easy. And if I don’t have to be sharp, I choose not to be. Combined with the work and life stress that continues, it’s absolutely a recipe for disaster.

So yes, I’ll have to work a bit harder to get 3 squares a day, but who’s scared of a little hard work? I mean, really, what else is new!?! (Haha.)

The 5x5/3/1 Anchor cycle starts today. My goals 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 properly

I’m opting for the version wherein you work up to a PR set at 100% in Week 3. Looking at the reps I have to hit for an actual PR in each lift is enough to scare me just a little right now, so that means things are on track.

Last but not least, my TMs for this cycle are:

Press - 130 lbs
Squat - 295 lbs
Bench - 235 lbs
Dead - 340 lbs

Those are once again 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.

I’ve tossed around some ideas ideas for the two weeks after Cycle 25 and before our trip abroad, but I’m trying not to get too far ahead of myself just yet: My immediate goals are clear, so for now I just need to put my head down and get to work.

So let’s do it—let’s get to work!

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3584

5x5/3/1 Anchor - c25w1d1

Sunday - 21 May 2023
Workout: Easy conditioning, 0730-0825 (55 minutes)

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 25 minutes
Weighted vest walk - 30 kg - 15 minutes

Fasted. Done for now, setup for calves, etc. later. (Probably much later, too, because of the swim meet—but at least the weather’s decent today!)

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3585

5x5/3/1 Anchor - c25w1d1

Sunday - 21 May 2023
Workout: Calves, triceps, & hard conditioning, 1710-1810 (60 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 - 35 lbs - 10, 10, 10

Towel hop tabata - 4x40/10

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 8 burpees + swings - 28 kg
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 8 Wendler rows - 135 lbs
Rounds: 5 (in 18:18)

Kids had a great showing this weekend—dropped time uniformly across every one of their events, there were several top-6 finishes, and each had one top-3 finish to earn a medal!

Long day in the sun, so I was actually kinda tired from sitting all day, but it sure beats a long day in the wind and rain (which was yesterday). Ate my lunch at the pool and felt pretty good coming into this, all things considered. And now that it’s done, I’m ready for dinner—I’ve got about 1-1/3 lbs of grilled chicken tenders with my name on 'em—so let’s eat!

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3586

I love the way you think through your programming and keep pushing yourself forward.

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3587

@simo74 - Thanks, mate! It takes one to know one.

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3588

5x5/3/1 Anchor - c25w1d2

Monday - 22 May 2023
Workout: Squat, 0515-0625 (70 minutes)

Indigo-3G - 0500
Surge - 0530-0621

Warm-up
Throws + jumps

Begin: 0538; End: 0623; Duration: 45 minutes
Squat - 120x5, 150x5, 180x5 | 210x5, 240x5, 270x5, 295x5
HLR - 20, 10
Pull-up - BW - 12, 12, 6
Dip - 75 lbs - 12, 12, 6
Good morning - 145 - 15, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 55 reps

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

Horrible sleep last night, but got it done. Warm-up sets in 11 minutes, main work in 22 minutes, assistance superset throughout. 295 felt heavy, and I wasn’t as upright on some reps as I might have liked—my hips still shoot up faster than my shoulders—but they weren’t as bad as actual squat-mornings. There were a few more in the tank before they would’ve gotten really ugly, and it’s a good thing, too: I’ll be taking 295 to the limit in Week 3!

Everything else felt strong and moved pretty well, and I’m particularly happy there wasn’t too much elbow pain this morning with the pull-ups.

I’ve got Juarez Valley thrusters with box jumps between sets planned for this afternoon, so I’ll see you all back here later today!

17 Likes
3589

5x5/3/1 Anchor - c25w1d2

Monday - 22 May 2023
Workout: Extra conditioning, 1545-1610 (25 minutes)

Juarez Valley Thrusters + Box Jumps
10-1-9-2-8-3-7-4-6-5-5 thrusters - 95 lbs
5 box jumps - 30-inch (after every set)
Time: 13:46

That’s harder than it looks! Got in, got it done. Now on to cutting the grass…

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3590

5x5/3/1 Anchor - c25w1d3

Tuesday - 23 May 2023
Workout: Press, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0613

Warm-up
Throws + jumps

Begin: 0539; End: 0620; Duration: 41 minutes
Press - 55x5, 65x5, 80x5 | 95x5, 105x5, 120x5, 130x5
Ab wheel - ramp (19) - 18, 12
Decline DB press - 2x65 lbs - 18, 12
Chin-up - 25 lbs - 12, 12, 6
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
Band pushdown - red - 30
BFP - red - 30

Assistance totals:
Push - 60 reps
Pull - 60 reps
Single-leg/core - 55 reps

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

Warm-up sets in 12 minutes, main work in 20 minutes, assistance superset throughout. Press continues to move really well, which is good because the weights are light. Happy with the chins today, though my left elbow (in particular) is still giving me some fits.

I’ve got Juarez Valley devil’s presses with burpee-chins between sets planned for this afternoon, but now it’s time to eat!

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3591

I am envious of how quickly you get these workouts done. I know I could as well, but right now my priorities dictate otherwise. Maybe I should change my priorities? Either way, I think it’s awesome you can cram so much work into such a short time.

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3592

Thanks, @hillbillyk! As much as I hate to admit it, I think the conditioning helps my work capacity, so I can push through these lifting workouts in reasonable time.

1 Like
3593

5x5/3/1 Anchor - c25w1d3

Tuesday - 23 May 2023
Workout: Extra conditioning, 1745-1820 (35 minutes)

Juarez Valley Devil’s Presses + Burpee-Chins
10-1-9-2-8-3-7-4-6-5-5 devil’s presses - 2x30 lbs
5 burpee-chins (after every set; strict, various grips)
Time: 25:51

I wish I could say that was nearly 26 minutes of full-on continuous work, but my everything was burning so badly I know I was on my knees just trying not to die for way too long during those later sets!

In retrospect, devil’s presses paired with burpees is a bit redundant—probably missed an opportunity to get in some other movement pattern—but even so, I was redlining from very early on, so maybe it’s a keeper?

13 Likes
3594

5x5/3/1 Anchor - c25w1d4

Wednesday - 24 May 2023
Workout: Easy conditioning, 0530-0625 (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.

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3595

The hurdle I can’t overcome is the potential for taking weight off of the bar. I know I could reduce my rest times between sets and both shorten my workouts and increase my conditioning/work capacity. But chasing top-end strength numbers is what really keeps me interested, so I can never bring myself to do that. It’s a mental (emotional?) weakness of mine that probably needs addressed but, alas, here we are.

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3596

I hear you, but I’d say: Not necessarily. Because:

I absolutely respect that. Your clarity is awesome!

Even more so because I’m not sure my priorities are so clear: I’d love to be in a place where I can walk in and hit a 3-plate squat for 5+ and a 4-plate deadlift for 5+ pretty without thinking. And though I’ve done the squat bit already, the fact is I probably couldn’t do that now, and I’ve not even hit 405x1 with my deadlift, let alone 5+!

So yeah, I say that, but then I continue to train the way I train… People be funny.

Or I be funny, at least.

:melting_face:

5 Likes
3597

5x5/3/1 Anchor - c25w1d4

Wednesday - 24 May 2023
Workout: Extra conditioning, 1955-2030 (35 minutes)

Juarez Valley Deficit RDL → Hang Clean → Push Press + Box Jumps
10-1-9-2-8-3-7-4-6-5-5 Deficit RDL → hang clean → push press - 95 lbs
5 box jumps - 30-inch (after every set)
Time: 21:10

So life happened today, blah, blah, blah, then I literally had to tell my West Coast and Aussie colleagues that dinner was on the table. Ate, cleaned up, and was ready to just bag it, but Mrs. SvenG pushed me into doing SOMETHING, ANYTHING…

So to salvage some of the evening with the family, I decided to swap in tomorrow’s extra conditioning—I’ll do today’s afternoon stuff tomorrow—because I didn’t want to burn an hour or more on a workout at this point in the day.

My belly was full, my mind was swimming, and my body was tired, so that made this extra miserable.

But I did SOMETHING, ANYTHING, my whole body is pumped, I’m pleased with my effort, and I’m not too far off plan for the week.

Thank goodness for Mrs. SvenG!

Edit: I think I’ve mentioned it before, but for the record, I do the deficit RDL → hang clean → push press as 3 distinct movements: There’s a slight pause in between each move.

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3598

Did we go into business together? I must have missed that. If you have work out here when are you coming for a visit ?

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