Becoming Canis dirus - SvenG's Training Log

[SvenG]

5/3/1 BaBY - c26w1d2

Monday - 17 July 2023
Workout: Extra conditioning, 1755-1825 (30 minutes)

Super Legs - 5 rounds, for time
a) 20 air squats
b) 20 alternating lunges
c) 20 alternating split squat jumps
d) 10 squat jumps
Time: 23:23

That’s a keeper!

I went for quality over time, particularly because I try to spare my joints when it comes to jumping: I focused on getting low and on jumping as explosively as these ol’ bones allow.

Got my HR up, my legs and lungs were burning, and I’m pleased with my effort.

Yep, that’s a good day—see you in the morning!

[SvenG]

5/3/1 BaBY - c26w1d3

Tuesday - 18 July 2023
Workout: Deadlift, 0515-0625 (70 minutes)

Indigo-3G - 0500
Surge - 0530-0606

Warm-up
Throws + jumps

Begin: 0534; End: 0625; Duration: 51 minutes
Deadlift - 120x5, 150x5, 185x5 | 215x5, 250x5, 285x5
Front squat - 140x10, 140x10, 140x10
KB swing - 32 kg - 25, 25, 25, 25
HLR - 15, 15, 10, 10, 10
Neck flexion - 5 lbs - 50
Neck extension - 5 lbs - 50

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

Slept poorly despite yesterday’s early AM wake up—been fighting congestion and a cough since our return from Paris, and the cough kept me awake for too long last night. Actually felt okay considering, but now I’m wiped out.

Warm-up sets in 12 minutes, main work in 16 minutes, supplemental FS sets in (an agonizing!) 16 minutes, assistance superset throughout.

Deads were fine. Not easy, particularly given the light weights, but fine. Front squats, however, suck—my trachea is sore at the end of 5 reps, so you can only imagine how it feels after 10. Ugh. My quads are burning at the end of each set, but the weight itself is no problem. I just find breathing good for my overall well-being, haha.

The swings were super-solid today, so that’s cool. I’m thinking maybe I should tackle the 100 reps of those Malcom-X style, but today’s goal was to pair off 4 sets of swings with 4 sets of HLRs. However, the HLRs were still harder than I would’ve liked: I wanted 60 reps over 4 sets, but the last 2-3 reps of the second set were sketchy, so I settled for 60 over 5 sets instead.

I’m taking the direct neck work slow and steady, but even so, 50 straight reps at a measly 5 lbs gave me a good pump.

And that’s odd, because I don’t think I’ve ever had a pump in my neck before!

I’m not yet sure what I’ll be doing this afternoon, but it will involving pressing of some sort…

[SvenG]

5/3/1 BaBY - c26w1d3

Tuesday - 18 July 2023
Workout: Extra conditioning, 1455-1525 (30 minutes)

I Can’t Think of a Name; In Fact, I Can’t Think… - AMRAP, 20 minutes
Press - 115 lbs
5 1-pump burpees, EMOM
Reps: 61

Good gracious—what was I thinking!?!

Reps went:

That first set of 13 nearly a tied a rep PR, but apparently I did a set of 14+4+3 in a rest-pause back in June 2022. Oh well—it still sucked the life out of me!

Edit: Just a few after-the-fact observations, because I really couldn’t think yesterday. First, my goal after about 3 rounds was no 0-rep rounds—the penalty was going to be 5 30-inch box jumps for each such round, and I didn’t really want to do anything more after this work. I obviously smashed that goal. Then I wanted to continue the 3, 2 rep sequence through Round 10—I started dying, the burpees were taking forever, and I wasn’t sure I could continue pressing 2 reps (never mind 3!), even if I had plenty of time. Then through Round 12, then through Round 15, then … Turns out that wasn’t a problem either. (That DOESN’T mean it was easy, however!) At some point—probably Round 18?—I realized I’d be super-disappointed if I didn’t finish it out that way, so I just pushed through and ended up managing it alright. Absolutely dead-man walking at the end of it, but—yep, good stuff!

[SvenG]

5/3/1 BaBY - c26w1d4

Wednesday - 19 July 2023
Workout: Easy conditioning, 0525-0630 (65 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

Neck extension - 10 lbs - 30, 20
Neck flexion - 10 lbs - 30, 20

Fasted.

Legs were a little fried last night, and they are encased in concrete this morning—front squats hit differently!

The hill sprints later today are going to be awesome, haha.

[SvenG]

5/3/1 BaBY - c26w1d4

Wednesday - 19 July 2023
Workout: Hard conditioning, 1745-1810 (25 minutes)

Hill sprints - 110m - AMRAP, 15 minutes
Rounds: 6 (in 15:41)

I REALLY wanted to skip this. I did not.

I REALLY wanted to stop after 4 sprints. I did not.

I REALLY want to eat something now. I will.

[tlgains]

I REALLY admire @SvenG ’s grit and effort.

It reminds me of a quote that @T3hPwnisher has totally said/thought of: “Sven works his f*cking ass off!!!”

Boom! Inspirational

[SvenG]

While I appreciate the sentiment—and I TOTALLY do—I’m not sure Pwn has ever said/thought that!

[wardog2k]

Your work capacity is so inspiring. I love the amount of work you put in!

[SvenG]

@wardog2k - Thanks, brother!

[SvenG]

5/3/1 BaBY - c26w1d5

Thursday - 20 July 2023
Workout: Bench, 0515-0625 (70 minutes)

Indigo-3G - 0500
Surge - 0530-0613

Warm-up
Throws + jumps

Begin: 0530; End: 0619; Duration: 49 minutes
Bench - 85x5, 105x5, 130x5 | 150x5, 175x5, 200x5
Incline press - 90x10, 90x10, 90x10
Kirk K. row - 115 lbs - 15, 15, 15, 15, 15
BFP - red - 25, 25, 25
(Short) BB front raise - 30 lbs - 12, 12, 12
Neck flexion - 15x20, 25x15
Neck extension - 15x20, 25x15

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

Slept poorly again—stupid cough.

Not much to say about this morning: light weights are easy. Warm-up sets in 11 minutes, main work in 13 minutes, supplemental incline sets in ??? minutes (forgot to clock it). The max sets for the neck work at 25 lbs were hard but definitely solid efforts. Being untrained, I hope my neck gets stronger and explodes in size over a short period of time.

I’ll be doing a modified, plus-5 version of the 211114 WOD this afternoon: deadlifts and dips should be a lethal combination!

[T3hPwnisher]

I’ve definitely felt the sentiment behind that, but it’s not in my style of speaking, haha.

[SvenG]

5/3/1 BaBY - c26w1d5

Thursday - 20 July 2023
Workout: Extra conditioning, 1345-1410 (25 minutes)

(Modified) 211114+ WOD - for time:
21-15-9-5
Deadlift - 275 lbs
Dip - BW
Time: 14:15

Funny, I came in dreading high-rep dips, but I quickly became deadlift-limited. Rounds went:

Tried going without straps in the first round, but my grip gave out quickly: Only got 8 reps. Finished out the remaining 7 + 6 without them, but then used them for Rounds 2-4.

I don’t think I’ve done BW dips in a really, REALLY long time, so I was pleased with just how effortless they were. I could feel my pecs and tris starting to burn on the last 2 reps of Round 2, but even so, they were all pretty easy. Makes me think I should’ve strapped on at least a little weight… Maybe next time?

Anyway, “modified” because I replaced Rx ring dips with standard dips and “+” because my ridiculous self just can’t abide 45 reps when 50 are so close.

My time was pretty awful—breathing was difficult after the deads and I spent some time on my hands and knees—but I’m still glad to have finished off 50 deadlifts and 50 dips in less than 15 minutes: That’s some decent work, on the whole!

[simo74]

@SvenG

That’s some decent work, on the whole!

and thats really all that matters

[SvenG]

5/3/1 BaBY - c26w1d6

Friday - 21 July 2023
Workout: Clean & squat, 1145-1310 (85 minutes)

Indigo-3G - 1130
Surge - 1201-1251

Warm-up
Throws + jumps

Begin: 1203; End: 1304; Duration: 61 minutes
Hang power clean - 45x5, 60x5, 70x5 | 85x5, 95x5, 110x5
Squat - 190x5, 215x5, 245x5
SLDL - 175x10, 175x10, 175x10
KB swing - 32 kg - 40, 40, 20
Ab wheel - ramp (19) - 10, 10, 10, 8, 8, 4
Neck flexion - 10 lbs - 20, 15, 15
Neck extension - 10 lbs - 20, 15, 15

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

Weird schedule today, but I was able to knock this out over “lunch.” Not my preference, but it is what it is…

Warm-up sets in 10 minutes, main work (cleans & squats) in 29 minutes, supplemental work in 15 minutes, assistance super-set throughout.

First time through with this workout, and it was a bit awkward. I can streamline it a little, but I think this one will just take longer than most others.

I collapsed the swings into 3 sets today, and while it wasn’t easy-breezy, I’ve now got a baseline and I can start chipping away at the 3rd set bit by bit.

Oh, and my PC—from the base of my neck to the top of my calves—is just absolutely shot: 50 deadlifts at 275 lbs the day before this workout was a bad idea.

Or maybe it was a Bad Idea: I might just get stronger if I keep that up!

Anyway, I’m planning on a modified run of the 190427 WOD at some point later today, but first, some food is in order.

[AF787V2]

Way to get right back into a routine and crush it after vacation!

[SvenG]

@AF787V2 - Thanks, my friend! I’m such a creature of habit that it feels good to be back in a routine—I needed a vacation from my vacation, haha!

[SvenG]

5/3/1 BaBY - c26w1d6

Friday - 21 July 2023
Workout: Extra conditioning, 1810-1835 (25 minutes)

(Modified) 190427 WOD - 5 rounds, for time:
7 OA DB row - L/R - 50 lbs
21 DB bench press - 2x50 lbs
14 V-grip cable row - 50 lbs
Time: 18:18

Now that’s a chest pump, man! Holy cow!

And my upper back is pretty trashed.

Oh, and my lats—can’t forget my lats.

Modified to use the machine cable rows because I don’t have a rower. Not sure that was a great substitute, but I’m definitely sure I don’t care: 35 one-arm rows (per arm), 105 bench reps, and 70 cables rows did the trick!

[antiquity]

Nice to see 531 BaBY being run. That’s one of the most fun programs I’ve done. When I ran it, I was not proficient at the clean so I did snatch grip high pulls. Now that I’m better at cleans, I should give it another go. I also have a fancy new neck harness…

[SvenG]

@antiquity - Thanks for the reminder! I forget when it was exactly, but I think I was drinking a ridiculously small coffee one morning in Germany when I stumbled on this thread of yours:

What Templates Have You Run? What Do You Want to Run?

Pretty sure that’s where I first saw BaBY, and you totally inspired me to run it!

Oh, and I’m curious about your “fancy new neck harness”: Care to share some details?

[SvenG]

5/3/1 BaBY - c26w1d7

Saturday - 22 July 2023
Workout: Easy conditioning, 0810-0905 (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.