Becoming Canis dirus - SvenG's Training Log

Training Training Logs
3699

5x5/3/1 Anchor - c25w2d6 (redux)

Friday - 09 June 2023
Workout: Bench, 0515-0620 (65 minutes)

Indigo-3G - 0500
Surge - 0530-0613

Warm-up
Throws + jumps

Begin: 0535; End: 0616; Duration: 41 minutes
Bench - 85x5, 110x5, 130x5 | 155x5, 180x5 | (200x5)x5
Chin-up - 25 lbs - 12, 12, 6
Seated DB press - 2x45 lbs - 16, 14
HLR - 16, 14
BFP - red - 30
Band pushdown - red - 30
Good morning - 145 lbs - 15, 10

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.

It’s 5:30 AM. Do you know where your SvenG is?

He’s killin’ it in the weight room, be-atch!

Warm-up sets in 11 minutes, main work in 7 minutes, 5x5 top sets in 20 minutes, assistance superset throughout. Nothing noteworthy today, beyond the fact that I did toes-to-bar for all 30 of the HLRs today—normally I alternate between toes-to-bar and knees-to-chest, but after that Shoehorn WOD the other day, I realized I can push every rep for toes-to-bar. It’s not easy, but it will become so in time.

Death by Clusters at 95 lbs to follow later in the day.

22 Likes
3700

:joy: love it. I expect it to be the callout at the start of your new rap album. Killing it in here as always.

2 Likes
3701

5x5/3/1 Anchor - c25w2d6 (redux)

Friday - 09 June 2023
Workout: Extra conditioning, 1615-1645 (30 minutes)

Death by Clusters - Ladders - 95 lbs - AMRAP, 20 minutes
1-7, 6
1-6, 6
1-5
Reps: 76

Decided during some bathroom trip last night that I’d run this as a series of ladders: It seemed inevitable that I’d fail to get X + 1 reps in 60 seconds before my body would actually run out of steam.

Turns out I was right, haha!

Pretty happy with how it worked out—76 clusters at 95 lbs in 20 minutes is nothing to sneeze at, I was working HARD by the end, and I’m pleased with my effort.

That’s it for today. Bring on the meatloaf!

16 Likes
3702

Aw dude, you’re too kind.

2 Likes
3703

5x5/3/1 Anchor - c25w2d7 (redux)

Saturday - 10 June 2023
Workout: Easy conditioning, 0730-0825 (55 minutes)

1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes

Fasted.

11 Likes
3704

5x5/3/1 Anchor - c25w2d7 (redux)

Saturday - 10 June 2023
Workout: Calves, triceps, & hard conditioning, 1515-1630 (75 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, by any means necessary
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 10 KB swings - 32 kg
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) Rear delt 21s - 2x10 lbs (rounds 1-2), 2x12 lbs (rounds 3-5)
Rounds: 5 (in 2:15 + ??? + 25:37)

lucy-ew

So… The driveway was sealed like, what? A week ago? Yeah, something like that. And this was the first time out with the sled since then, and I don’t know what it was, but I just couldn’t keep the thing moving. I’d get a step or two in and—BAM!!! Dead stop.

There were a few spots where I still had a hard time getting it to move, even after I slid my hands up to the top of the posts and stood almost fully upright… Wow!

So that’s why it took so long. I paused after the first downhill push (where I got stuck on the FLAT part of the driveway) to reconsider. Decided I’d just do whatever it took to move the stupid thing 250 yards, so that’s what I did.

And though it was unpleasant and my body was working, this run DID NOT have the desired training effect.

Could be the heat.

Could be the sealer isn’t fully cured.

Could be I’ve become weak as.

Probably all three—who knows?

I’ll try again next Saturday, but if things don’t improve, I’m gonna need a Plan B for pushing the sled…

14 Likes
3705

5x5/3/1 Anchor - c25w2 (redux) - summary

Placeholder. These are fast becoming more about my goals for the next week than they are about summarizing the previous week…

Today I start the final week of the 5x5/3/1 Anchor cycle. It’s a PR week, and 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
  • Continue to eat properly
  • Set rep PRs in all 4 lifting workouts

Yep, the reps I need to hit for those PRs still scare me a bit, but I said it. I want them. All of them.

I’ve already begun to visualize how those sets are gonna go, and I like what I see. The rest is… Well, the rest is inevitable.

So I’ll just paraphrase @T3hPwnisher: “The PRs are already set. I just get to experience them.”

17 Likes
3706

5x5/3/1 Anchor - c25w3d1

Sunday - 11 June 2023
Workout: Easy conditioning, 0715-0810 (55 minutes)

1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 25 minutes
Weighted vest walk - 30 kg - 15 minutes

Fasted.

13 Likes
3707

5x5/3/1 Anchor - c25w3d1

Sunday - 11 June 2023
Workout: Calves, triceps, & hard conditioning, 1220-1320 (60 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Single-leg CR - L/R - 35 lbs - 10, 10, 10
b) Overhead triceps extension - 2x25 lbs - 20, 20, 20

Towel hop tabata - 4x40/10

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 10 KB goblet squats - 32 kg
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 8 DB curls → shoulder press - L/R- 2x30 lbs
Rounds: 4 (in 19:21; 5 full rounds in 24:55)

Moving so slowly today—HR was way, way up for what felt like no reason at all, and I was very light-headed.

I really like that DB curl → shoulder press combination. Together with the farmer’s walks, it gives an awesome feeling upper body bro pump!

15 Likes
3708

5x5/3/1 Anchor - c25w3d2

Monday - 12 June 2023
Workout: Squat, 1500-1610 (70 minutes)

Indigo-3G - N/A
Surge - N/A

Warm-up
Throws + jumps

Begin: 1520; End: 1608; Duration: 48 minutes
Squat - 120x5, 150x5, 180x5 | 210x5, 240x5, 270x5, 295x10 (rep PR)
HLR - 16, 14
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

Okay, there it is: I needed 295x7 for the rep PR, and I found 10 reps. Pretty clean, too, not too many squat-mornings in there—though the last one might’ve been close. My legs had 1 or 2 more in them, but my lower back was starting to bark around rep 9 or so, and I’d already beat my previous best at that weight by 4 reps, so I called it. Super happy with both the performance and the effort, because that set was starting to get in my head.

Weird day, too: I had to lift in the afternoon, and my guts have been unhappy all day. I went into this slow and sluggish, but I found the energy when I needed it. I was pretty exhausted after that PR set, but I finished off the rest of the morning work alright.

I still have my afternoon work to get to, but that’ll come later—that’s the plan, anyway!

24 Likes
3709

tremendous. well done.

4 Likes
3710

that is some nice squatting right there. Salute

1 Like
3711

@throwawayfitness, @simo74 - Thanks, guys! I was pleased with how it went, all things considered. One down, three more to go!

3 Likes
3712

5x5/3/1 Anchor - c25w3d2

Monday - 12 June 2023
Workout: Extra conditioning, 1840-1915 (35 minutes)

Tower of Babel
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
Bench press - 195 lbs
5 30-inch box jumps between sets
Time: 22:55

Got some food, watched the kids’ (rescheduled) tennis practice, then knocked this out. Assuming my math is right, that’s 81 bench reps at 195 lbs with 85 box jumps in just less than 23 minutes. It’s unfortunate that I started dying on that 9th round—peaking at 10 would’ve been so much cooler (haha!). Still, though, that’s not bad…

12 Likes
3713

You make me tired…

4 Likes
3714

Very nice!

1 Like
3715

@hillbillyk - Hah! Then you know exactly how I feel.

@wardog2k - Thanks, my dude! It’s nice to have you along for the ride.

2 Likes
3716

5x5/3/1 Anchor - c25w3d3

Tuesday - 13 June 2023
Workout: Press, 1525-1630 (65 minutes)

Indigo-3G - N/A
Surge - N/A

Warm-up
Throws + jumps

Begin: 1545; End: 1625; Duration: 40 minutes
Press - 55x5, 65x5, 80x5 | 95x5, 105x5, 120x5, 130x11 (rep PR)
Ab wheel - ramp (19) - 16, 14
Decline DB press - 2x65 lbs - 16, 14
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

Okay, there’s another one: Closest thing I had was 135x9 back on 12 Dec 2022, so I figured I could count 130x10 or more as a rep PR, and I got 11 reps. Like the squats yesterday, I’m pretty confident they were clean—I was trying hard not to bounce the reps out of the bottom, and I know I wasn’t dipping with my knees 'cause my quads were cramping by the end from keeping my knees locked—but really I need to remember to record these sets so we can all judge just how clean my “clean” reps really are.

It was another weird day with the typical morning work coming in the mid-afternoon, but at least my stomach wasn’t too out-of-whack today. Still pretty tired—being out of my rhythm has a bigger impact than I really care to admit—but once again, I found the energy when I needed it.

Today’s “afternoon” work will follow at some point a bit later… I hope.

21 Likes
3717

nice work

2 Likes
3718

5x5/3/1 Anchor - c25w3d3

Tuesday - 13 June 2023
Workout: Extra conditioning, 1740-1810 (30 minutes)

Tower of Babel
1-2-3-4-5-6-7-6-5-4-3-2-1
Squat - 245 lbs
10 45-lbs plate ground-to-overhead between sets
Time: 23:11

I’m not sure what goes through my head sometimes… I’m pushing myself to the limits this week, folks—and I love (to hate) it!

45 squats at 245 lbs and 130 plate ground-to-overheads in just over 23 minutes.

Let’s eat!

17 Likes