Becoming Canis dirus - SvenG's Training Log

Training Training Logs
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5/3/1 & Widowmakers - c28w1 - summary

It was an up-and-down week: I set some PRs on the main lifts and I set some default PRs on the supplemental Widowmakers, but I really struggled to get through the workouts on the lower-body days.

I was also feeling pretty rung out and low on energy by week’s end—still am here on Sunday morning, for that matter. I’m pretty sure I was underfed, and maybe even a little under-recovered. In the end, I managed to complete all of the work, but that was only Week 1—a 5s week. Week 2 is going to be interesting!

Speaking of, my goals for Cycle 28, Week 2 are:

  • Complete all 4 lifting workouts
  • Complete 4 days of extra conditioning
  • Complete 3 days of easy conditioning
  • Complete 3 days of hard conditioning
  • Complete 100 total reps of direct yoke work every day
  • Eat properly

I’m sticking with the “direct yoke work every day,” and I’ll likely continue to fold that into The Last Castle on the hard conditioning days, as I did through 5/3/1 BaBY and in Week 1. I know it’d only be 10 extra minutes (give or take) to get 100 reps of “direct neck work,” but I’m gonna stick with what’s been working for another week, at least.

Alright, folks: Time to see what I’m made of!

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4001

5/3/1 & Widowmakers - c28w2d1

Sunday - 10 September 2023
Workout: Easy conditioning, 0820-0915 (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’m continuing to sleep in on these weekend mornings—mostly I’m trying to make sure “being run down” doesn’t turn into “being sick.” I continue to have an appetite, and that’s usually the next thing to go once my energy levels tank… I figure the extra sleep, eating when I’m hungry until I no longer am, and continuing to work hard are the best forms of preventative medicine at this point.

Onward and upward!

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4002

5/3/1 & Widowmakers - c28w2d1

Sunday - 10 September 2023
Workout: Hard conditioning, 1415-1450 (35 minutes)

Pwn’s The Last Castle - 6 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 10 American KB swings - 24 kg
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 21 BPA - black - 7 hi + 7 mid + 7 low
Time: 22:21

Yep, 6 rounds today: The skis kept going through a small puddle at the bottom, and though the driveway itself was dry, and I swear the sled was moving more easily today. It was some good work in any case, but I’m glad it’s done.

Tomorrow we press!

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4003

5/3/1 & Widowmakers - c28w2d2

Monday - 11 September 2023
Workout: Press & daily work, 0515-0635 (80 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0619

Warm-up
Throws + jumps

Begin: 0537; End: 0621; Duration: 44 minutes
Press - 55x5, 70x5, 85x5 | 95x3, 110x3, 125x13 (rep PR)
CGBP - 145x20 (rep PR)
HLR - 15, 10
Incline DB flye - 2x30 lbs - 15, 10
Pull-up - BW - 13, 12
Good morning - 145 lbs - 15, 10
Band pushdown - black - 25
OA row - L/R - 50 lbs - 15, 10

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

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

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

Warm-up sets in 10 minutes, main work in 15 minutes, CGBP supplemental set in 8 minutes, assistance superset throughout.

Hell yeah! Closest thing I had was 130x11 back in June, so I figured 125x12+ would count as a rep PR. I closed it out with 13, so we’re calling that good! Nice crisp reps throughout, no bouncing and minimal leaning. I really started to feel it around rep 12, fought 13 for a good clean rep, and thought briefly about grinding out rep 14, but decided to leave that one for next time.

Really happy to follow that up with 20 reps on CGBP a few minutes later—these 20 at 145 lbs felt so much easier than the 20 reps at 135 lbs last week. Not sure why, really, but whatever: I’m taking the win!

I’ve got a modified version of the Morrison WOD planned for later today. For now, though, I’ve just got to find time for some food…

18 Likes
4004

Impressive pressing on the OHP. Nice PR there!

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4005

nice work

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4006

Nice work!!

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4007

@shaneinga, @throwawayfitness, @wardog2k - Thanks, guys!

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4008

5/3/1 & Widowmakers - c28w2d2

Monday - 11 September 2023
Workout: Extra conditioning, 1700-1740 (40 minutes)

Alpha Male - about 1145

(Inspired by) Morrison WOD - AMRAP, 15 minutes:
50 wall balls - 20 lbs
50 box jumps - 30-inch
50 KB swings - 32 kg
Rounds: 1 + 30 (2 full rounds in +12:01)

Well that was humbling!

I’m calling it “Inspired by” because in the end, that doesn’t look much like the Morrison WOD at all. Still lots of good work, so that’s that.

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4009

you dont have to keep telling us, we know you are. LOL

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4010

5/3/1 & Widowmakers - c28w2d3

Tuesday - 12 September 2023
Workout: Deadlift & daily work, 0510-0650 (100 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0629

Warm-up
Throws + jumps

Begin: 0539; End: 0635; Duration: 55 minutes
Deadlift - 140x5, 175x5, 210x5 | 245x3, 280x3, 315x14 (rep PR)
Front squat - 155x(18 + 2) (rep PR)
Ab wheel - ramp (19) - 14, 11
Dip - 75 lbs - 13, 12
Chin-up - BW - 13, 12
Bulgarian split squat - L/R - 2x30 lbs - 15, 10
Push-up - 25
Incline scap/trap - 2x50 lbs - 25

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

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

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

Warm-up sets in 15 minutes, main work in 24 minutes, front squat supplemental set in 8 minutes, assistance superset throughout.

Used straps for that 3+ top set today, and they made all the difference: I was working hard by the end of it, but I was fighting the deadlifts themselves, not my failing grip. Really happy with how well all 3 of the work sets moved today.

I had that stupid front squat Widowmaker—I absolutely had it! My legs, my back, and even my lungs were strong, but I lost the bar just at the tail end of the 18th rep. I tried to correct it, crushed my already-crushed windpipe, and had to dump the bar onto the hooks. Took about 20-25 seconds to curse my awful front rack, find some air, and reset my mind before knocking out the last 2 reps. I thought about taking it for another 7 reps, just because I was pi$$ed, but just racked it after “20.”

Not sure what’s on tap this afternoon, but right now, I don’t really care: I’m just glad that one’s behind me. I haven’t been that anxious about a workout in quite awhile…

17 Likes
4011

Two PR sets on deads and front squat in one session is a hell of an achievement. Definitely making me want to programme in the BaBY template seeing the tremendous results you’ve been getting in this anchor.

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4012

Holy cow you are killing it my man

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4013

well done.

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4014

Wow, that was a heck of a workout. 14 reps on deads and 18 reps on front squats. I would say your core definitely knows it had a workout. Great PRs there!

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@aholding88 - Not sure how much it is 5/3/1 BaBY v. new supplemental lifts (and thus default PRs), but the main lifts are moving well this cycle, so I’m not gonna say BaBY didn’t help. It’s an awesome template regardless, so you should definitely give it a try sometime.

@wardog2k, @throwawayfitness, @shaneinga - Thanks again for the support, guys! Honestly, I hate 5/3/1 PR sets—except when I actually get PRs, haha!

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4016

5/3/1 & Widowmakers - c28w2d3

Tuesday - 12 September 2023
Workout: Extra conditioning, 1600-1630 (30 minutes)

Alpha Male - about 1145
(Just for you, @simo74! And because if I say it often enough, it’ll be true, haha!)

(Modified) Maria WOD - AMRAP, 15 minutes:
5 devil’s presses - 2x30 lbs
20 DB front rack reverse lunges - 2x30 lbs
15 V-grip cable rows - 75 lbs
Rounds: 5 + 2 (6 full rounds in +3:29)

Modified for time and cable row instead of a 19-calorie row.

I wanted 5 full rounds within 15 minutes, and I got 5 + 2, so I let myself suck some wind on the last round, especially before and after those lunges—they were brutal!

15 Likes
4017

5/3/1 & Widowmakers - c28w2d4

Wednesday - 13 September 2023
Workout: Easy conditioning, 0440-0535 (55 minutes)

Alpha Male - about 0435

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.

14 Likes
4018

5/3/1 & Widowmakers - c28w2d4

Wednesday - 13 September 2023
Workout: Hard conditioning, 1815-1855 (40 minutes)

Alpha Male - about 1130

Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 21 BFP - black
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 10x(1 plate ground-to-overhead → 1 overhead squat) - 45 lbs
Time: 24:29

Holy wow! I totally underestimated how hard overhead squats are—and it was just one plate, too. They challenged my legs, they challenged my back, they challenged my core, they challenged my mobility… Just wow!

Now, of course, they’re going to be my new love-to-hate move. But maybe just not on days with heavy farmer’s walks—that was like double-duty for my lower back!

14 Likes
4019

5/3/1 & Widowmakers - c28w2d5

Thursday - 14 September 2023
Workout: Bench & daily work, 0515-0630 (75 minutes)

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

Warm-up
Throws + jumps

Begin: 0535 End: 0620; Duration: 45 minutes
Bench - 100x5, 120x5, 145x5 | 170x3, 195x3, 220x15 (rep PR)
Incline press - 95x20 (rep PR)
HLR - 15, 10
Pull-up - BW - 13, 12
DB pullover - 50 lbs - 15; 60 lbs - 10
Good morning - 145 lbs - 15, 10
OA row - L/R - 50 lbs - 15, 10
Band pushdown - black - 25

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

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

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

Warm-up sets in 11 minutes, main work in 16 minutes, incline supplemental set in 8 minutes, assistance superset throughout.

Calling 220x15 a rep PR: Closest thing I had was 235x12 during the 5x5/3/1 Anchor in mid-June, so we’re going with it. Nice and crisp through reps 9 and 10, started slowing down by rep 12, and I paused at the top for some deep breaths between reps 13-14 and again between 14-15. Had to fight those last two, and I’m 99% sure there was not a 16th in the tank. I didn’t go for it, in any case.

The incline press PR is a nice little chip-shot: up 5 lbs over last week’s default PR.

Tried those DB pullovers (@throwawayfitness, @simo74), and I think I need more weight. I might have to do 2x35 lbs or something like that. Anyway, I could feel them in my pecs, but only a minute or so after the second set; during the sets I only felt the work was in my lats.

I’m going to stick with them, though, because after @throwawayfitness suggested them, I remembered that eons ago I used to do them for my lats, but only ever felt them in my chest—go figure! (The mind is, as we know, a funny thing.)

Not sure yet what I’ll be doing this afternoon, but I’m sure it’ll be something good (awful).

20 Likes