Becoming Canis dirus - SvenG's Training Log

[SvenG]

5/3/1 BaBY - c27w2d4

Wednesday - 16 August 2023
Workout: Hard conditioning, 1730-1605 (35 minutes)

Alpha Male - about 1130

Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20

Hill sprints - 110m - 6 rounds, for time:
Time: 15:16

My heart just wasn’t in it today, folks.

And yet, I’m only one second worse than last week.

Bodies be weird.

Beyond that, I’m running out of ways to express just how much I hate these—testing, training, or even just going through the motions.

Luckily, there’s very little in life that 1-1/3 lbs of cheeseburgers doesn’t make right—let’s eat!

[simo74]

@SvenG

I’m running out of ways to express just how much I hate these

This both made me smile and remember why I stopped running at the same time. LOL

[SvenG]

@simo74

why I stopped running

I’ve been trying to think of a witty response, but:

[simo74]

that’s because the running has melted your brain. LOL

[SvenG]

He’s on fire!

[SvenG]

5/3/1 BaBY - c27w2d5

Thursday - 17 August 2023
Workout: Bench, 0510-0620 (70 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0607

Warm-up
Throws + jumps

Begin: 0528; End: 0613; Duration: 45 minutes
Bench - 95x5, 120x5, 145x5 | 165x5, 190x5, 215x5
Incline press - 105x6, 105x6, 105x6
Kirk K. row - 115 lbs - 15, 15, 15, 15, 15
Neck extension - 15x20, 27.5x15
Neck flexion - 15x20, 27.5x15
BFP - black - 25, 25, 25
(Short) BB front raise - 40 lbs - 12, 12, 12

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

Warm-up sets in 9 minutes, main work in 13 minutes, supplemental incline sets in 12 minutes, assistance super-set throughout.

Pump the upper body, punch the clock.

Not sure what I’ll be doing this afternoon, but I’m thinking of Juarez Valley something and maybe some DB curl drop sets (!).

[SvenG]

5/3/1 BaBY - c27w2d5

Thursday - 17 August 2023
Workout: Extra conditioning, 1735-1815 (40 minutes)

Alpha Male - about 1130

Should’ve Stuck with DB Curls
Juarez Valley with 10 deadlifts (115 lbs) and 5 box jumps (30-inch) after each round
10, 1, 9, 2, 8, 3, 7, 4, 6, 5, 5
Clean & push press - 115 lbs
Time: 32:30

Man! I’m not sure WHAT I was thinking, but yes: I should’ve stuck with DB curls, 'cause that was brutal. But I got a total of 60 clean & push press reps, 110 deadlifts, and 55 box jumps, so there’s that.

Anyway, I’m either going to feel awesome or horrible in the morning, so I’m deciding now I’m going to feel awesome.

See you then!

[SvenG]

5/3/1 BaBY - c27w2d6

Friday - 18 August 2023
Workout: Clean & squat, 0515-0635 (80 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0613

Warm-up
Jumps only, no throws

Begin: 0530; End: 0628; Duration: 58 minutes
Squat - 150x5, 180x5 | 210x5, 240x5, 270x5
Hang power clean - 65x5, 80x5 | 95x5, 105x5, 120x5
SLDL - 205x6, 205x6, 205x6
Ab wheel - ramp (19) - 12, 12, 12, 12, 10
KB swing - 32 kg - 75, 25
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20

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

Warm-up sets in 10 + 10 minutes, main work in 17 + 15 minutes, supplemental SLDL work in 6 minutes, assistance superset throughout.

Honestly, I didn’t feel awesome this morning, not so much because of yesterday’s PM work, but because (1) it’s Friday and I’m always worn down by Friday, and (2) I slept really poorly for no reason that I can seem to identify.

That said, I could definitely feel that I destroyed my posterior chain about 12 hours before I destroyed my posterior chain! But it all moved well and the squats felt particularly strong, even after that set of 75 swings (which is another rep PR, BTW).

I’m looking at a modified run of the Karen WOD this afternoon, I’ve got that DB curl drop set written in, and I’ll pickup the throws I skipped this morning because of weather!

[wardog2k]

@SvenG

Squat - 150x5, 180x5 | 210x5, 240x5, 270x5

Impressive work having done all the work prior/yesterday! Your work capacity is always incredible.

[shaneinga]

Nice squatting!

[SvenG]

@wardog2k - Thanks, my dude! I’m not sure how much it is “SvenG’s got work capacity” v. “SvenG’s an obstinate MF-er,” haha!

@shaneinga - Thanks to you, too! I was really happy with how those went today.

[SvenG]

5/3/1 BaBY - c27w2d6

Thursday - 18 August 2023
Workout: Extra conditioning, 1820-1910 (50 minutes)

Alpha Male - about 1150

(Modified) Karen WOD - for time:
150 wall balls - 20 lbs
5 burpee-box jumps after every 25 reps
Time: 24:04

A Bunch of Curls - alternating DB curls, for quality:
21 - 2x30 lbs; 18 - 2x25 lbs; 15 - 2x20 lbs; 12 - 2x15 lbs; 9 - 2x12 lbs;
42 - 2x10 lbs; 36 - 2x12 lbs; 30 - 2x15 lbs; 12 - 2x20 lbs; 9 - 2x25 lbs;
6 - 2x30 lbs
Time: 16:24

So I can justify Karen—my HR was up, my blood was pumping, my body was working.

But those curls!?!

WTF was that!?!

At least that Poundstone curl challenge I did last year made some sense.

This, though?

This was just me being an obstinate MF-er. I honestly got bored on the second set at 20 lbs, so I just did 12 reps and then moved on…

But lesson learned: If I’m going to burn over 15 minutes on some work, there really should be a point to it!

Edit: I modified that WOD to include the burpee-box jumps after every 25 reps, effectively breaking up the work into 6 rounds. My HR was holding steady in the upper150s/low 160s by the end anyway, but the addition of the burpees and jumps helped spike it in the earlier rounds. Oh, and I messed up in the first three rounds and only did the box jumps. I realized my mistake as I was jumping in Round 3 and so finished 15 burpees before moving forward as intended in Rounds 4-6.

[SvenG]

5/3/1 BaBY - c27w2d7

Saturday - 19 August 2023
Workout: Easy conditioning, 0550-0645 (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. Slept until my alarm and getting moving was difficult, but I managed to get up and get it done.

And there’ll be more fun later, of course!

[SvenG]

5/3/1 BaBY - c27w2d7

Saturday - 19 August 2023
Workout: Hard conditioning, 1510-1540 (30 minutes)

Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 25 push-ups
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 21 BPA - black - 7 hi + 7 mid + 7 low
Time: 21:09

Done. And I’m cooked—that was a full-body effort, but if I had to pinpoint the weak link today, it would’ve been my lower back: The uphill pushes were terrible!

You just need some food and some sleep, my dude. Food and sleep!

[SvenG]

5/3/1 BaBY - c27w2 - summary

As usual lately, I’m short on time. But it is worth noting that I’ve been feeling lean(-er) this week, and while my nutrition has been dialed-in, I can tell you the forskolin in the Alpha Male is having its effect: When I was legit fat, Biotest’s Carbolin-19 was by far the best thing I found to help me shed the body fat. And I tried LOTS of different stuff. In any case, it’s my understanding that the same forskolin formula is in Alpha Male, so I’m glad to see things progressing!

I’m starting the last week of this (first?) 6-week run of 5/3/1 BaBY. My goals for Cycle 27 Week 3 are:

• Complete all 4 lifting workouts
• Complete 4 days of extra conditioning
• Complete 3 days of easy conditioning and direct yoke work
• Complete 3 days of hard conditioning
• Continue to eat properly

That’s it for now. Let’s get after it!

[SvenG]

5/3/1 BaBY - c27w3d1

Sunday - 20 August 2023
Workout: Easy conditioning, 0800-0855 (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. I let myself sleep in today—that was heavenly! I rolled out of bed at 0615 but didn’t start this until about an hour ago.

Off to the races today (metaphorically speaking), but I’ll get my hard conditioning done eventually!

[SvenG]

5/3/1 BaBY - c27w3d1

Sunday - 20 August 2023
Workout: Hard conditioning, 1315-1400 (45 minutes)

Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 5x(1 chin-up + 2 burpees + 3 air squats)
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 20 BFP - black
Time: 31:33

Still fasted.

Shave, haircut, shower. Local amusement park for 3 big coasters, door-to-door in just over 90 minutes. Hard conditioning.

Next up: A few hours of work to not get further behind, kids to mother-in-law’s for dinner, Indian cuisine out with Mrs. SvenG, then hopefully flop on the couch for some TV or video games until bed—not a bad Last Weekend of Summer Vacation if you ask me!

Oh, and +10 lbs per hand on those carries. Gonna have to sit there for awhile, because it’s just the right kind of full-body challenge: Grip, core, yoke, and lungs, all at once!

[raven78]

@SvenG

forskolin in the Alpha Male

I swear I had to read this three times over… defo not a typo. No foreskin. Carry on.

Your brutal volume of work continues here as per the norm. Stellar stuff.

[SvenG]

5/3/1 BaBY - c27w3d2

Monday - 20 August 2023
Workout: Press, 1245-1340 (55 minutes)

Indigo-3G - (none)
Alpha Male - about 0805
Surge - (none)

Warm-up
Throws + jumps

Begin: 1255; End: 1335; Duration: 40 minutes
Press - 65x5, 75x5, 85x5 | 100x5, 115x5, 125x5
CGBP - 170x5, 170x5, 170x5
Chin-up - BW - 12, 12, 12, 12, 12 + 2 + 2
Neck extension - 15 lbs - 30, 20
Neck flexion - 15 lbs - 30, 20
BPA - black - 25, 25, 25
Glenn B. shrug - 2x30 lbs - 100

All kinds of weirdness today, but I got it done eventually…

Fasted—and fast. I don’t think I really dawdle in the mornings, but there’s nothing like the time pressure of getting it done “over lunch” to help speed things along.

Warm-up sets in 8 minutes, main work in 12 minutes, supplement CGBP in 10 minutes, assistance super-set throughout.

Nothing really out of the ordinary worth nothing today, though the 100 shrugs had my traps on fire—thinking maybe I was feeling the extra weight on yesterday’s farmer’s carries.

I’ve got the 180423-Class WOD planned for later. I’ll hit up the second serving of Alpha Male this afternoon, and just take the Indigo-3G before dinner.

[SvenG]

5/3/1 BaBY - c27w3d2

Monday - 20 August 2023
Workout: Extra conditioning, 1735-1805 (30 minutes)

Alpha Male - about 1435

(Modified) 180423-Class WOD - AMRAP, 16 minutes
60 jump rope reps
15 wall balls - 20 lbs
60 jump rope reps
15 KB swings - 32 kg
Rounds: 4 + 72 reps (5 full rounds in +1:54)

Still fasted.

Basically got back on schedule with the afternoon work. Modified to do 2x reps with the rope because I still can’t do double-unders, which were the Rx. This one wasn’t the most intense workout I’ve ever done, but I’m satisfied with it nonetheless: I was definitely sweating and breathing hard by the end!