Becoming Canis dirus - SvenG's Training Log

Training Training Logs
4080

5/3/1 BaBY - c29w1d2

Monday - 02 October 2023
Workout: Press & daily work, 0515-0640 (85 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0615

Warm-up
Throws + jumps

Begin: 0538; End: 0626; Duration: 48 minutes
Press - 50x5, 65x5, 80x5 | 95x5, 105x5, 120x5
CGBP - 140 lbs - 20, 20, 10
Decline DB press - 2x65 lbs - 10, 10, 10
Pull-up - 5 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Glenn B. shrug - 2x35 lbs - 70, 30

BPA - black - 15, 15, 15
BFP - black - 15, 15, 15

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

Warm-up sets in 11 minutes, main work in 14 minutes, supplemental CGBP in 18 minutes, assistance superset throughout.

Moving slowly after an active weekend. Everything went well today except for those shrugs: It was supposed to be 100 straight reps, but I gave up after 70—yep, just gave up.

Don’t get me wrong, I was working—they started to hurt around rep 40 or so, and I almost put the DBs down after 50, but I managed to find another 20. It was just a poor mental effort, but at least now I’ve got a baseline on which to improve.

Oh, I was really happy with the CGBP reps today—the back-to-back 20-reppers left my whole upper body pumped to high heaven, and the burn was incredible.

That said, it’s my traps that are still on fire at this point…

Edit: I’m running 5s PRO for the main lifts, and Malcom-X for the 50 reps of upper body supplemental. That may degenerate to 5x10 as the weights get heavier, but I’ll be trying to keep those sets (and the paired assistance) within a 20-minute window regardless.

14 Likes
4081

5/3/1 BaBY - c29w1d2

Monday - 02 October 2023
Workout: Extra conditioning, 1815-1845 (30 minutes)

Alpha Male - about 1130

(Modified) Optimus Prime WOD - for time:
Run - about 670 m
25 1-pump burpees
30 toes-to-KB
40 box jump-overs - 24-inch
50 mountain climbers
Time: 17:41

Modified for distance on the run (Rx is 500 m) and to do only 1 round (Rx is 2) because of time constraints. Like so many of these WODs that sound reasonable when I write them down, this one was humbling.

I’m gonna have to keep the toes-to-KB in the rotation: They hit differently than both HLRs and ab wheel rollouts.

Likewise for the mountain climbers: They’re killer!

(BTW, I did L + R = 1 rep on those mountain climbers.)

11 Likes
4082

5/3/1 BaBY - c29w1d3

Tuesday - 03 October 2023
Workout: Clean, deadlift, & daily work, 0510-0650 (100 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0648

Warm-up
Throws + jumps

Begin: 0539; End: 0638; Duration: 59 minutes
Hang power clean - 65x5, 80x5 | 105x15, 105x10
Deadlift - 165x5, 200x5 | 235x5, 270x5, 310x5
Front squat - 150 lbs - 15, 10
Chin-up - 5 lbs - 10, 10, 10
HLR - 10, 10, 10
Dip - 75 lbs - 10, 10, 10
Wendler row - 135 lbs - 20, 15, 15

Neck flexion - 10 lbs - 50
Neck extension - 10 lbs - 50

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

Warm-up sets in 8 + 11 minutes, main work in 11 + 19 minutes, supplemental front squats in 10 minutes, assistance superset throughout.

Either I’m gonna grow or I’m gonna die. There are no other options.

14 Likes
4083

5/3/1 BaBY - c29w1d3

Tuesday - 03 October 2023
Workout: Extra conditioning, 1830-1900 (30 minutes)

Alpha Male - about 1130

Whatever - AMRAP, 15 minutes:
50 jump rope reps
20 plate ground-to-overheads - 45 lbs
50 jump rope reps
20 V-grip cable rows - 75 lbs
50 jump rope reps
20 deficit reverse lunge - 2x30 lbs (10 per leg)
Rounds: 2 + 102 (3 full rounds in +3:56)

Pretty happy with that—sweating profusely and breathing hard.

12 Likes
4084

5/3/1 BaBY - c29w1d4

Wednesday - 04 October 2023
Workout: Easy conditioning & daily work, 0505-0605 (60 minutes)

Alpha Male - 0500

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 - 17.5 lbs - 30, 20
Neck flexion - 17.5 lbs - 30, 20

Fasted. Took the neck work weights up by 2.5 lbs today. I meant to do that on Sunday, but just forgot. I could feel a difference by the end, so that’s good.

11 Likes
4085

5/3/1 BaBY - c29w1d4

Wednesday - 04 October 2023
Workout: Hard conditioning, 1625-1710 (45 minutes)

Alpha Male - about 1130

Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 10 alternating lateral squat - L/R - 45 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 10 good mornings - 145 lbs
Time: 30:52

Well, there’s no doubt that was HARD conditioning. I got my weekly volume of good mornings in one shot today, but I’m willing to admit: I think that’s probably too much for one (roughly) 30-minute period. Even if my body can handle it—and the jury’s still out on that—I won’t have this kind of time most days. But I got through it today, so that’s that.

10 Likes
4086

5/3/1 BaBY - c29w1d5

Thursday - 05 October 2023
Workout: Bench & daily work, 0510-0635 (85 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0612

Warm-up
Throws + jumps

Begin: 0533; End: 0631; Duration: 58 minutes
Bench - 90x5, 115x5, 135x5 | 160x5, 185x5, 210x5
Incline press - 95 lbs - 20, 20, 10
Pull-up - 5 lbs - 10, 10, 10
HLR - 10, 10, 10
Seated DB press - 2x45 lbs - 10
DB pullover - 2x35 lbs - 15, 15
Kirk K. row - 120 lbs - 10, 10, 10, 10, 10

BFP - black - 15, 15, 15
BPA - black - 15, 15, 15

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

Warm-up sets in 9 minutes and main work in 13 minutes, supplemental work in 17 minutes, assistance superset throughout.

Happy with today, particularly the incline press: Like Monday’s supplemental work, I nailed back-to-back 20 reppers, and the pump and burn were once again incredible.

The Kirk K. rows were awkward, though. I haven’t done them since late August, and I was having a hard time finding the groove. Got 'em done, though, and they served their purpose in the end—running them in a circuit with the BFPs and BPAs gave my already-pumped yoke an even bigger pump!

Not sure what’s on tap for this afternoon, but I can feel my lower body talking back a bit after yesterday’s good mornings, so it’ll probably be something to get blood flowing to my lower back, glutes, and hammies.

Edit: I meant to do DB pullovers, but some habits die hard and I started with a set of seated DB press instead. Yes, I know I’m using something with “pull” in the name as a “push” assistance move, but with appropriate focus I’m able to put most of the work into my lower pecs, and that’s really what I’m after, so I don’t care what you call it!

12 Likes
4087

5/3/1 BaBY - c29w1d5

Thursday - 05 October 2023
Workout: Extra conditioning, 1725-1745 (20 minutes)

Alpha Male - about 1145

(Modified) Basic B*tch Booty Blaster WOD - AMRAP, 15 minutes
20 frog pumps
20 single-leg glute bridges (10 per leg)
20 air squats
20 reverse lunges (10 per leg)
10 devil’s presses - 2x30 lbs
Rounds: 3 + 16 (4 full rounds in +3:55)

Not sure if that was The Right Thing, or Letting Myself Off Easy.

But given how good each round felt until the devil’s presses—and the fact that my HR was up and I am sweating pretty heavily—I’m going to say, The Right Thing.

But we won’t really know until I squat tomorrow morning… Stay tuned for more!

9 Likes
4088

5/3/1 BaBY - c29w1d6

Friday - 06 October 2023
Workout: Clean, squat, & daily work, 0500-0645 (105 minutes)

Indigo-3G - 0450
Alpha Male - 0450
Surge - 0520-0624

Warm-up
Throws + jumps

Begin: 0525; End: 0640; Duration: 75 minutes
Power clean - 65x5, 80x5 | 105x15, 105x10
Squat - 145x5, 175x5 | 205x5, 240x5, 270x5
SLDL - 180 lbs - 15, 10
Chin-up - 5 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Dip - 75 lbs - 10, 10, 10
Kroc row - L/R - 65 lbs - 20, 15, 10

Neck flexion - 15x20, 30x15
Neck extension - 15x20, 30x(10 + 3 + 2)

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

Warm-up sets in 9 + 9 minutes and main work in 12 + 20 minutes, supplemental work in 14 minutes, assistance superset throughout.

Grow or die, Sven. Grow or die.

13 Likes
4089

5/3/1 BaBY - c29w1d6

Friday - 06 October 2023
Workout: Extra conditioning, 1720-1745 (25 minutes)

Alpha Male - about 1200

(Modified) Sixy WOD - AMRAP, 15 minutes
6 alternating DB snatch - 50 lbs
6 1-pump burpees
6 KB swings - 32 kg
6 lunges
6 push-ups
6 pull-ups (strict, various grips)
Rounds: 4 + 18 (5 full rounds in +1:10)

Modified for time (Rx is 20 minutes), dropped the “hand-release” from H/R push-ups, and replaced a 6-cal row with pull-ups—I meant to add one rep to the pull-ups after every round, but I straight up forgot. Maybe next time…

10 Likes
4090

5/3/1 BaBY - c29w1d7

Saturday - 07 October 2023
Workout: Easy conditioning & daily work, 0800-0905 (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 - 17.5 lbs - 30, 20
Neck flexion - 17.5 lbs - 30, 20

Fasted.

10 Likes
4091

5/3/1 BaBY - c29w1d7

Saturday - 07 October 2023
Workout: Hard conditioning, 1215-1250 (35 minutes)

Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 15 EZ bar skull crusher - 45 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 10 (short) BB drag curl - 60 lbs
Time: 17:55

My legs felt super-strong on the sled today, but I felt weakness in my lower back—lingering fatigue from good mornings and yesterday’s work, maybe? Haven’t done skull crushers in awhile, I could bump up the weight or the reps (or both) on those.

That’s it for Week 1. I’m hoping to jot down some thoughts tomorrow morning, but for now, we’re off to the amusement park for Fall Fest and then dinner out with friends!

13 Likes
4092

5/3/1 BaBY - c29w1 - summary

So, “grow or die”: Mostly I’m just so exhausted by the end of those lower body days, that I don’t really have energy to type more, to say nothing of the time—those workouts are taking for-EVER.

But the work itself has been pretty solid, I’m actually feeling pretty good throughout the rest of the day, and the volume is a nice change of pace.

And, at the end of the day, my body will adapt—so, yeah: Grow or die!

Moving into Week 2 now. My goals are:

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

Not much else to say about any of that, except maybe “Eat properly” doesn’t just mean, “Eat good stuff” (which is going pretty well), but also “Eat enough.” And I’m keeping on top that so…

Onward and upward!

10 Likes
4093

5/3/1 BaBY - c29w2d1

Sunday - 08 October 2023
Workout: Easy conditioning & daily work, 0520-0620 (60 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

BPA - black - 15, 15, 15
BFP - black - 15, 15, 15

Fasted. Gonna hit the hot tub, 'cause I’ve got the time and everyone else is still asleep!

9 Likes
4094

5/3/1 BaBY - c29w2d1

Sunday - 08 October 2023
Workout: Hard conditioning, 1125-1205 (40 minutes)

Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 15 leg extensions - 115 lbs 90 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 15 leg curls - 90 lbs 70 lbs
Time: 24:12

I’ve stumbled into something awesome here: Heavy farmer’s walks are really a full-body movement, and the lower body pump work just makes them that much harder!

I haven’t done machine-based leg work since my run of Frankenbuilding earlier this year, so I ended up biting off more than I could chew with the weights on the first round: I finished up both sets of 15 well enough, but the walks following were a bit more like “farmer’s stumbles” because my legs were like jelly. (See what I did there? I’m so clever, haha.)

I really liked where it was headed but I wanted to actually finish all 5 rounds, so I dropped the weight for the remaining rounds. That was definitely the right call. I just used what was convenient—I had pulled out two 45s and a 25—but that worked out surprisingly well: I was working hard by the end, particularly with those curls.

Anyway, that’s it for today! See you back here in the morning.

10 Likes
4095

5/3/1 BaBY - c29w2d2

Monday - 09 October 2023
Workout: Press & daily work, 0510-0630 (80 minutes)

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

Warm-up
Throws + jumps

Begin: 0532; End: 0619; Duration: 47 minutes
Press - 60x5, 70x5, 85x5 | 100x5, 115x5, 130x5
CGBP - 150 lbs - 20, 15, 15
Pull-up - 5 lbs - 10, 10, 10
HLR - 10, 10, 10
Decline DB press - 2x65 lbs - 10, 10, 10
Glenn B. shrug - 2x35 lbs - 75 + 25

Neck flexion - 17.5 lbs - 30, 20
Neck extension - 17.5 lbs - 30, 20

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

Warm-up sets in 10 minutes, main work in 12 minutes, supplemental CGBP in 17 minutes, assistance superset throughout.

Unremarkable day, got in, got it done. CGBP sets were just the right kind of hard—all of the pressing left my chest and tris feeling trashed. The shrugs went better today: 5 more reps than last time and a proper rest pause (rather than two distinct sets). Moving faster in the early reps, but still getting a good squeeze at the top, I think.

Not sure what’s on tap for later today, but I’ll figure something out eventually.

16 Likes
4096

5/3/1 BaBY - c29w2d2

Monday - 09 October 2023
Workout: Extra conditioning, 1735-1800 (25 minutes)

Alpha Male - about 1130

A Horse WOD With No Name - AMRAP, 15 minutes
5 pull-ups (strict, various grips)
10 ball slams - 20 lbs
5 push presses (clean first rep) - 115 lbs
10 wall balls - 20 lbs
5 goblet squats - 45 lbs
Rounds: 4 + 25 (5 full rounds in +1:09)

Made this one up nearly on-the-fly, and I’m pleased with how it turned out.

First time doing ball slams, not sure what to make of them—too easy, somehow? Likewise I could’ve gone heavier on the goblet squats given that I was only doing 5 reps, but I made up for the lighter weight with super-fast, super-clean reps.

In the end, it was 15+ minutes of good, solid work.

9 Likes
4097

5/3/1 BaBY - c29w2d3

Tuesday - 10 October 2023
Workout: Clean, deadlift, & daily work, 0510-0700 (110 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0637

Warm-up
Throws + jumps

Begin: 0537; End: 0654; Duration: 77 minutes
Hang power clean - 70x5, 85x5 | 115x15, 115x10
Deadlift - 220x5 | 255x5, 290x5, 325x5
Front squat - 160 lbs - 15, 10
Ab wheel - ramp (19) - 10, 10, 10
Dip - 75 lbs - 10, 10, 10
Chin-up - 5 lbs - 10, 10, 10
Wendler row - 135 lbs - 20, 15, 15

BFP - black - 15, 15, 15
BPA - black - 15, 15, 15

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

Warm-up sets in 9 + 7 minutes, main work in 12 + 19 minutes, supplemental front squats in 15 minutes, assistance superset throughout.

You know what I’m gonna say, folks…

Think I might be going too heavy on the Wendler rows: My whole body feels absolutely thrashed after the cleans, never mind after all the other work that follows, so I’m having a hard time getting a good squeeze at the top, particularly in the later reps. I should probably drop both my ego and the load.

Oh, and this: I hate front squats!

11 Likes
4098

Front squats are my least favorite too! For me though, it’s honestly just keeping the bar up and that pressure on my wrists(cross grip/bar on arms doesn’t work for me).

1 Like
4099

5/3/1 BaBY - c29w2d3

Tuesday - 10 October 2023
Workout: Extra conditioning, 1705-1730 (25 minutes)

Alpha Male - about 1130

Another Horse With No Name - AMRAP, 15 minutes
5 push-ups
10 KB swings - 32 kg
15 goblet squats - 32 kg
10 KB swings - 32 kg
5 pull-ups (strict, various grips)
Rounds: 5 + 5 (6 full rounds in +3:23)

Goblet squats with a 32-kg bell are awful—especially on the heels of those front squats this morning! All of those went 10 + 5 in a rest-pause after Round 1… Ugh!

I was toying with the idea of gaming the clock so I wouldn’t start a 6th round before the timer expired. So I told myself that if I DID start a 6th, I could quit as soon as time was up.

Yeah, I lied.

But I did say to hell with the clock once it expired, and I spent a fair bit of time on my knees in the 3:23 that followed.

Still a nice bit of work, that one.

7 Likes