Becoming Canis dirus - SvenG's Training Log

Training Training Logs
382

P&FLT - c2w1d1 (c2 redux)

Sunday - 08 August 2021
Workout: Easy conditioning + calves, 0750-0900 (70 minutes)

Weighted vest walk - 20 kg - 35 minutes
Seated CR - mtor - 170x12, 190x12 | 210x12 + isofail: 12s
Jump rope tabata - 8x20/10 - 2 rounds, 45 seconds rest between

Fasted work this morning.

Sometimes I can really feel the weight of the vest, and yesterday’s walk with 18 kg was one of those days, but today’s at 20 kg felt pretty good overall. Hopefully that’s a sign I’ll rebound from the time off rather quickly.

Switched to seated calf raises today, mostly just for a change. Still doing CT’s mtor-style sets from BDWP, with 3251 tempo and an iso-hold to failure on the last set, but with 12 reps. Could really feel the burn in both legs, whereas with SL CR, it was mostly just the right (weaker) calf in which I could feel it.

Knocked 15 seconds of the jump rope tabata rest period, working toward 2 rounds back-to-back without rest. These felt better today than did the same work with 60 seconds rest yesterday.

Nish, follow-up burpees + air squats, and BPAs to follow later.

2 Likes
383

P&FLT - c2w1d1 (c2 redux)

Sunday - 08 August 2021
Workout: Extra conditioning, 0955-1050 (55 minutes)

Nish WOD - for time: 13:18
161 1-pump burpees + air squats - 7x23, 34-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)

Brief rest and then back at it. Still fasted. Moving slowly. Nish went alright, but follow-up burpees + air squats were slow, slow slow—basically from the first rep forward. Not sure why I thought I deserved 1.5 seconds of rest for every burpee + air squat rep, but that’s what I did.

Hoping to get to the last bit of landscaping today. Well, last bit for this phase… There’s a lot more to follow—seems like that work never ends.

Edit: Restarting creatine today. Not overloading this week or anything, just gonna do 5 g post-workout until I run out. Not sure it does much for me—maybe it helped the pumps, and maybe I felt a bit more vascular last time I was using it regularly (or maybe it was just that I was leaner then), but I have it and so I’m going to use it up and re-evaluate.

2 Likes
384

P&FLT - c2w1d2 (c2 redux)

Monday - 09 August 2021
Workout: Press, 1030-1125 (55 minutes)

Warm-up
Throws + jumps

Begin: 1042; End: 1120; Duration: 38 minutes
Press - 50x5, 60x5, 70x5 | 85x5, 95x5, 105x5 | (85x5)x7
Band face pull - red - 25, 25
Bulgarian split squat - L/R - BW - 20, 20
Pull-up/chin-up - BW - 9/(2+7)+3/3, 5/(4+1)+3/3, 3/3 + 3/3
OA row - L/R - 35 - 25, 25
KB swing - 20kg - 25, 25
Curls - 30 - 30, 20

Not bad, considering. Press was fine, but the pulling work killed me today. Pull-ups/chin-ups really took a hit because of the time off, and the rows were just excruciating. Today should jump-start the rebound, however.

Burpees later today, probably 5x40 with 40-second rest periods.

3 Likes
385

P&FLT - c2w1d2 (c2 redux)

Monday - 09 August 2021
Workout: Extra conditioning, 1400-1430 (30 minutes)

200 1-pump burpees - 5x40, 40-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)

Slow and steady throughout.

3 Likes
386

You’re turning into a burpee monster

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387

I’ll take that as a compliment!

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388

P&FLT - c2w1d3 (c2 redux)

Tuesday - 10 August 2021
Workout: Squat, 1050-1150 (60 minutes)

Warm-up
Throws + jumps

Begin: 1102; End: 1144; Duration: 42 minutes
Squat - 95x5, 120x5, 145x5 | 165x5, 190x5, 215x5 | (165x5)x7
HLR - 18+2, 12+8, 10+8+2
Dip - BW - 25, 22+3
Chin-up/pull-up - BW - 9/(5+3+1) + 3/3, 5/(2+2+1), 4/(2+2), 4/(3+1)
Pushup - 30, 20
Band pushdown - red - 25, 25

Ugh—left it all in the weight room today. (Not sure what that means for the sled push later, but…)

Squats were okay, but 215 and the last few FSL sets felt heavy. Quads were tired, but was actually feeling those sets in my back and shoulders.

I purposefully used mini-sets across the HLR sets today: I’m taking the Cycle 2 repeat as an opportunity to really concentrate on my form with these, especially the eccentric portion—may have been too close to hanging leg swings previously.

I failed on the second set of dips—but it was actually physical failure and not just mental fatigue: basically collapsed on my attempt at the 23rd rep.

Pull-ups and chin-ups were obviously torture today, barely got 50 reps across, and I really struggled with the pull-ups.

I also need to work on my pacing: I didn’t let off the gas until the last 2 sets of FSL, when I still had just less than 10 minutes remaining. Took my sweet ol’ time, and even so, I still finished with 3 minutes to spare. I’m sure my earlier assistance moves suffered because of the uneven pacing, so I need to fix that somehow.

Alright, I’m going to need more food before I hit the sled later. Actually, I’m going to need more food if I’m going to get out of bed tomorrow morning—better start eating now and not stop until my head hits the pillow.

4 Likes
390

P&FLT - c2w1d3 (c2 redux)

Tuesday - 10 August 2021
Workout: Hard conditioning, 1325-1340 (15 minutes)

Sled push - 16x50 yds, 90 + sled = 177 lbs
Goal: 15:00; Time: 13:12

Didn’t feel as hard as last Friday, despite being squat day.

Edit: And the extra BPAs, I did those too.

BPA - red - 3x(10 high + 10 mid + 10 low)

3 Likes
391

P&FLT - c2w1d4 (c2 redux)

Wednesday - 11 August 2021
Workout: Easy conditioning + calves, 0735-0850 (75 minutes)

Weighted vest walk - 20 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 9:24
Weighted vest walk - 20 kg - 15 minutes (from park)
Seated CR - mtor - 170x12, 190x12 | 210x12 + isofail: 13s
Jump rope tabata - 8x20/10 - 2 rounds, 30 seconds rest between

This just in: running still sucks.

Didn’t go that bad this morning, given the week off. Wasn’t pushing at all until the last lap or two, when I realized I could come in under 9:30. HR was up in 160s pretty quickly, think it crossed 170 by the end.

Nice burn with calf raises again, and reducing the rest to 30 seconds between jump rope rounds kept it going. HR peaked at mid-170s during those rounds as well, and dropped to mid-150s during rest period. Probably going to keep it at 30 seconds for the rest of this week and drop to 15 seconds next week.

Oh, and I was still fasted for all of that.

Cooper WOD, burpees, and BPAs to follow. But first, some food—at this point, I’m more concerned about recovery for tomorrow and Friday than I am about whatever benefits there might be to any more fasted conditioning today.

3 Likes
392

P&FLT - c2w1d4 (c2 redux)

Wednesday - 11 August 2021
Workout: Extra conditioning, 1120-1205 (45 minutes)

Cooper WOD - for time: 21:25
10 rounds of:
a) 10 burpees
b) 10 air squats
c) 10 push-ups
d) 10 sit-ups

100 1-pump burpees - 2x50, 50-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)

Not much to say, except that I improved on Cooper time without trying. Oh, and burpees still kinda suck, too.

4 Likes
393

Found your journal. Subbed in. You are another one of those guys like Trent who does burpees huh? You guys are all nuts! :smile:

I do wish I had a sled to push/pull. That is one thing my gym is lacking.

Knocking out some insane reps on those dips man. Solid work on the pull ups as well. That is about how I like to break them down. Pick a rep goal and do as many sets as it takes to get them.

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394

Thanks for dropping in—and for the kudos!

Burpees are transformative, my man. (@ChongLordUno, @antiquity: Am I right or what? :wink:)

The sled has been transformative, too. I spun my wheels for a long time trying to get lean(er), so after hanging round here for a bit, I got the sled, started pushing, and I swear I wake up the morning after every sled workout feeling stronger and leaner… Well worth the investment, IME, regardless of your goal.

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395

@boyce79 - Read that you did 8 weeks of JW’s Even More Squatting program. How’d that work for you? Is that documented somewhere in your log, by chance?

396

Yes it will be in my log some where. Didn’t add much weight to my squat, but did drill technique pretty well. Tbh 531 doesn’t really do it for me, I think I need more volume and maxing out. Also I’ve never really been in a major calorie surplus since getting back into lifting, so may not have done it justice.

Edit-just re-read the 10ish weeks I did the programme and did seem to be pretty effective.

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397

Starts at log entry 672.

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398

Awesome, thanks! I’ll check it out.

Edit: Just read through that section of your log—really nice work in there! (Not surprising, based on your entries since I’ve joined the forums, but worth saying nonetheless.) I’m still riding the new-to-5/3/1 progress train, but I may consider the More Squatting variation at some point, given how weak my squat has become.

Thanks again for pointing out exactly where those entries are!

1 Like
399

P&FLT - c2w1d5 (c2 redux)

Thursday - 12 August 2021
Workout: Bench, 1050-1150 (60 minutes)

Warm-up
Throws + jumps

Begin: 1102; End: 1144; Duration: 42 minutes
Bench - 95x5, 120x5, 145x5 | 165x5, 190x5, 215x5 | (165x5)x7
BPA - red - 30, 20
Bulgarian split squat - L/R - BW - 20, 20
Chin-up/pull-up - BW - 9/9 + 5/5, 6/(3+3) + 4/4, 5/(3+2) + (4+1)/(3+2)
OA row - L/R - 35 - 25, 25
KB swing - 20kg - 30, 20
Upright row - 30 - 30, 20

Started off strong, but the chin-ups/pull-ups took it out of me and the rest of the workout was a slog: bench started to move slowly and the remaining assistance was tough. But that last part is almost always true, so really it wasn’t too bad overall I guess.

Oh yeah, weird thing: I ate an extra egg and an extra slice of turkey bacon at breakfast, but just before I started the workout—maybe 10:30 or so—I got really hungry, so I ate a cheeseburger, probably about 1/3 pound (no bun). My desire for ground beef has been through the roof lately. Not sure what that’s about, but anyway, I didn’t feel sick during the workout, so that was good at least.

Extra conditioning to follow later today.

6 Likes
400

Always a good sign to be hungry.

Before starting the plazma, my pre pre workout was ground beef with sour cream and cheese, and preworkout was 3 heaping spoonfuls of peanut butter.

I always use hunger as my guide to how much work I’m doing- sounds like you’re in a good spot man.

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401

Yeah, still feeling my way into this. I used to be hungry because of how little I was eating; now I’m hungry all the time because of how much work I’m doing.

Not sure why, but the latter version of hungry is so, so much better!

2 Likes
402

P&FLT - c2w1d5 (c2 redux)

Thursday - 12 August 2021
Workout: Extra conditioning, 1335-1435 (60 minutes)

Basic B*tch Booty Blaster WOD - AMRAP, 15 minutes
a) 20 frog pumps
b) 20 single-leg glute bridges (10 per leg)
c) 20 air squats
d) 20 lunges (10 per leg)
5 full rounds + 36 reps (finished last 44 reps in an additional 1:15)

100 1-pump burpees - 10x10, 10-second rest between
10-second rest
100 1-pump burpees - 5x20, 20-second rest between

BPA - red - 3x(10 high + 10 mid + 10 low)

Yeah, that’s right: I did something called the Booty Blaster. And you know what? I liked it.

In part because it includes some moves from PT earlier this year, and I’ve neglected those ever since I got the all-clear on squats from the ortho. Anyway, I took my time, really focused on MMC, tried to get quality reps in. I’ll probably continue to use this one, maybe on Wednesdays as post-squat tonic.

Burpees were miserable, but I got 'em done. Extra BPAs followed, but took nearly 5-minute breaks between sets to catch up on logs around here and on work email—that’s part of why this extra conditioning session took a full 60 minutes to complete.

3 Likes