Becoming Canis dirus - SvenG's Training Log

Training Training Logs
4120

5/3/1 BaBY - c29w3d3

Tuesday - 17 October 2023
Workout: Extra conditioning, 1435-1505 (30 minutes)

Alpha Male - about 1130

Jumps

(Modified) Gren’s WOD - AMRAP, 15 minutes
13 thrusters (clean first rep) - 90 lbs
23 deadlifts - 90 lbs
9 pull-ups (strict, various grips)
17 push-ups
+1 burpee for every break in the round
Rounds: 3 + 0 (Last 5 burpees in +0:54)

Modified for time: Rx is 34 minutes. (And I didn’t wear a weight vest; that is optional, maybe?)

Deadlifts served their purpose, but those thrusters! Ugh. My HR was way up in the upper 160s after each set of those, but I got all the reps of every move in every round unbroken. I did 5 burpees at the end of each round because I took some time to breathe after each set.

Finished up the 3rd set of 17 push-ups with 0:05 to spare, which was just enough time to mark the round and try to remember what came next. Once the timer expired, I lost all fire, so I took some more time to breathe and then did 5 slow burpees with impeccable form for the Round 3 breaks.

That’s it for today, so we’ll see you back here in the morning!

10 Likes
4121

5/3/1 BaBY - c29w3d4

Wednesday - 18 October 2023
Workout: Easy conditioning & daily work, 0510-0605 (55 minutes)

Alpha Male - 0500

1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 30 minutes

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

Fasted.

Man, 10-minute bike rides are boring, so I’m not even sure how to describe 30-minute ones. But that duration definitely feels different than the shorter rides, and I worked up a good sweat, so as super-boring as they are, I’ll try to keep them in the rotation for awhile.

12 Likes
4122

5/3/1 BaBY - c29w3d4

Wednesday - 18 October 2023
Workout: Hard conditioning, 1640-1715 (35 minutes)

Alpha Male - about 1130

Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 15 leg extensions - 90 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 15 leg curls - 70 lbs
Time: 23:07

Started feeling like garbage sometime late this morning—throat is on fire, I have a headache, and I can feel congestion setting in—but somehow I managed to do this combo with my fastest time yet. Go figure!

My right SI joint is bothering me, too, but hopefully some food and rest will put everything right by morning…

14 Likes
4123

5/3/1 BaBY - c29w3d5

Thursday - 19 October 2023
Workout: No training

Didn’t sleep until 0400, had to drag myself through the required meetings, then back on the couch until (Friday) morning.

5 Likes
4124

5/3/1 BaBY - c29w3d6

Friday - 20 October 2023
Workout: No training

Had to get up and out for a dentist appointment, but then I sat all day on the couch with my son who has strep. Luckily whatever I’ve got isn’t THAT bad, but even so, the couch is nicer than the weight room.

5 Likes
4125

5/3/1 BaBY - c29w3d7

Saturday - 21 October 2023
Workout: No training

Now I’m just being lazy…

6 Likes
4126

5/3/1 BaBY - c29w3 - summary

Crash-and-burn this week. Meh… Will be doing Week 3 again.

So, here we go:

  • 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
  • Clean-up my diet

Let’s hope the train makes it to its destination this time!

9 Likes
4127

5/3/1 BaBY - c29w3d1 (w3 redux)

Sunday - 22 October 2023
Workout: Easy conditioning & daily work, 0840-0940 (60 minutes)

1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes

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

Fasted. Didn’t feel as crappy as I thought it would, so we’re off to a good start, at least!

8 Likes
4128

5/3/1 BaBY - c29w3d1 (w3 redux)

Sunday - 22 October 2023
Workout: Hard conditioning, 1450-1530 (40 minutes)

Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 15 BB curl - 60 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 15x(1 lateral raise → 2 overhead triceps extension) - 2x15 lbs
Time: 24:42+

That’s “24:42+” because I forgot to start my stopwatch until about halfway into Round 1, so that’s an extra 90 seconds? 120 maybe? Whatever, doesn’t really matter too much—I was up and moving.

Unlike this morning, however, THAT did feel as crappy as I thought it would.

Edit: The lateral raise → overhead triceps extension didn’t work as well as I thought it would, so next time I’d probably be better off to focus on one muscle group or the other.

10 Likes
4129

5/3/1 BaBY - c29w3d2 (w3 redux)

Monday - 23 October 2023
Workout: Press & daily work, 0505-0625 (80 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0606

Warm-up
Throws + jumps

Begin: 0524; End: 0611; Duration: 47 minutes
Press - 65x5, 80x5, 95x5 | 105x5, 120x5, 135x5
CGBP - 160 lbs - 20, 15, 15
Decline DB press - 2x65 lbs - 10, 10, 10
Pull-up - 5 lbs - 10, 10, 10
HLR - 10, 10, 10
Glenn B. shrug - 2x35 lbs - 100

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 9 minutes, main work in 14 minutes, supplemental CGBP in 19 minutes, assistance superset throughout.

Pretty much the same as last week, except that I could’ve found 1 or 2 more reps on that first set of CGBP for a chip-shot PR; mostly though, I was just glad it all went as smoothly as it did.

Got all 100 reps on those shrugs this time around. The first 50 or so were pretty fast and furious, so I should probably focus on slowing down and making sure the ROM is where it should be.

15 Likes
4130

5/3/1 BaBY - c29w3d2 (w3 redux)

Monday - 23 October 2023
Workout: Extra conditioning, 1625-1700 (35 minutes)

Alpha Male - about 1130

(Inspired by) Rankel WOD - AMRAP, 15 minutes
6 good mornings - 155 lbs
7 burpee chins (strict, various grips)
10 goblet squats - 65 lbs
10 shuttle runs - 25 yards
Rounds: 2 + 30 (4 full rounds in +7:31)

Very nearly a repeat, but I swapped KB swings for DB goblet squats this time. I was definitely moving slower than usual, so I didn’t even get 3 full rounds in before the timer expired—the runs absolutely killed me today!

Anyway, I finished off Round 3 pretty quickly and decided to go ahead and do a fourth: It took forever, but I’m glad I pushed for it.

11 Likes
4131

Been missing a bit but good to see when I swing by there is still the same crazy work ethic going on is here. Hope you are well mate.

1 Like
4132

5/3/1 BaBY - c29w3d3 (w3 redux)

Tuesday - 24 October 2023
Workout: Clean, deadlift, & daily work, 0510-0700 (110 minutes)

Indigo-3G - 0500
Alpha Male - 0500
Surge - 0530-0617

Warm-up
Throws + jumps

Begin: 0537; End: 0655; Duration: 78 minutes
Hang power clean - 80x5, 95x5 | 120x15, 120x10
Deadlift - 235x5 | 270x5, 310x5, 345x5
Front squat - 170 lbs - 15 (rep PR), 10
Chin-up - 5 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Dip - 75 lbs - 10, 10, 10
Wendler row - 115 lbs - 20, 15, 15

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

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

Warm-up sets in 9 + 6 minutes, main work in 12 + 23 minutes, supplemental front squats in 15 minutes, assistance superset throughout.

Grow?

Or die?

Not sure yet…

But the front squat reps for that PR were this clean (@heretolog):

image

16 Likes
4133

Haha love it man! I usually got to 8 or 9 cleanly then tried not to tip over getting to that 12-15 range, I’m impressed.

1 Like
4134

5/3/1 BaBY - c29w3d3 (w3 redux)

Tuesday - 24 October 2023
Workout: Extra conditioning, 1640-1715 (35 minutes)

Alpha Male - about 1130

(Modified) Triple Pull+ WOD - for time
21-15-9-5
Deadlift - 225 lbs
Pull-up (strict, various grips)
V-grip cable row - 90 lbs
Time: 22:28

Grow, Sven. The answer is always, Grow.

More deadlifts because you doubted. Modified to replace Rx calorie row with cable row and added the 5-rep “+” round. Rounds went:

  • 21; 7 + 7 + 7; 16 + 5
  • 15; 5 + 5 + 5; 15
  • 9; 3 + 3 + 3; 9
  • 5; 5; 5

Strapped up for the 21 and 15 rep deadlift sets. (Oh, and I used straps for the top set at 345 earlier today, too.) I probably could’ve done both without them, but I didn’t want to have to rest-pause for grip.

In contrast, I split the pull-ups into mini rest-pause sets so I could rotate grips each time.

Took the weight up on the cable rows, and 90 lbs is probably just about right for really focusing on the mid-back squeeze over multiple 15-rep sets. Today, though, the first set to 21 required a rest-pause to get quality reps, but the remaining sets were super-solid and focused.

11 Likes
4135

5/3/1 BaBY - c29w3d4 (w3 redux)

Wednesday - 25 October 2023
Workout: Easy conditioning & daily work, 0510-0610 (60 minutes)

Alpha Male - 0500

1-pump burpees + 32-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 30 minutes

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

Fasted.

11 Likes
4136

5/3/1 BaBY - c29w3d4 (w3 redux)

Wednesday - 25 October 2023
Workout: Hard conditioning, 1640-1720 (40 minutes)

Alpha Male - about 1130

Pwn’s The Last Castle - 5 rounds
a) Farmer’s walk - 25 yards - 2x127 lbs
b) 15 leg curls - 70 lbs
c) Farmer’s walk - 25 yards - 2x127 lbs
d) 15 leg extensions - 90 lbs
Time: 23:26

A bit behind last week’s pace, but I spent some time in the first two rounds trying to get two wasps and a spotted lantern fly out of the weight room.

The work itself was good: I felt particularly strong on the pick-ups today, and the machine leg reps were all slow and controlled with a focused squeeze at the peak.

10 Likes
4137

5/3/1 BaBY - c29w3d5 (w3 redux)

Thursday - 26 October 2023
Workout: Bench & daily work, 0515-0640 (85 minutes)

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

Warm-up
Throws + jumps

Begin: 0535; End: 0635; Duration: 60 minutes
Bench - 115x5, 135x5, 160x5 | 185x5, 210x5, 235x5
Incline press - 105 lbs - 20, 15, 15
Pull-up - 5 lbs - 10, 10, 10
HLR - 10, 10, 10
DB pullover - 2x35 lbs - 10, 10, 10
Kirk K. row - 120 lbs - 10, 10, 10, 10, 10

Neck extension - 15x20, 30x(12 + 3)
Neck flexion - 15x20, 30x15

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

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

Not much to say about this morning, everything went well. That first set of incline press matches a rep PR, so that’s cool.

Saturday’s looking like a one-workout kind of day, so my plan is to push the sled this afternoon and do two extra conditioning workouts tomorrow. If nothing else, swapping Saturday’s slightly longer hard conditioning for today’s shorter WOD should make it easier to squeeze in the second workout on Saturday.

12 Likes
4138

5/3/1 BaBY - c29w3d5 (w3 redux)

Thursday - 26 October 2023
Workout: Hard conditioning, 1355-1425 (30 minutes)

Alpha Male - about 1130

Pwn’s The Last Castle - 5 rounds
a) Sled push - 25 yards, 170 + sled = 257 lbs
b) 15 rope pushdowns - 20 lbs
c) Sled push - 25 yards, 170 + sled = 257 lbs
d) 15 (short) BB drag curls - 50 lbs
Time: 17:17

It’s nice to know that when the intervening moves don’t take too long, I can still push the sled for 250 yards in a reasonable time. Today’s mantra was, “You can breathe when you’re dead!”

Anyway, today’s work makes me think I should revisit the (near-)continuous version of the sled push soon…

Also, it probably makes more sense to do AM lifting, PM WOD, and even later PM easy conditioning tomorrow, then early AM WOD on Saturday. I generally try to avoid early AM WOD-style workouts because I tend to jump or throw or slam things, and I don’t like to disturb my family or the neighbors, but…

I’ve also considered yet another alternative: I could revist that 30-minute press challenge from awhile back as a combined version of two 15-minute WODs…

We’ll just have to see how things go. There’s clearly NO shortage of ways to push a body hard and get the work in!

8 Likes
4139

5/3/1 BaBY - c29w3d6 (w3 redux)

Friday - 27 October 2023
Workout: Clean, squat, & daily work, 0945-1135 (110 minutes)

Indigo-3G - 0935
Alpha Male - 0935
Surge - 1005-1105

Warm-up
Throws + jumps

Begin: 1009; End: 1132; Duration: 83 minutes
Power clean - 80x5, 95x5 | 120x15, 120x10
Squat - 205x5 | 240x5, 270x5, 300x5
SLDL - 210 lbs - 15 (rep PR), 10
Dip - 75 lbs - 10, 10, 10
Chin-up - 5 lbs - 10, 10, 10
Ab wheel - ramp (19) - 10, 10, 10
Kroc row - L/R - 65 lbs - 20, 15, 15

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

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

Warm-up sets in 9 + 6 minutes and main work in 13 + 22 minutes, supplemental work in 15 minutes, assistance superset throughout.

Went to a hockey game last night, got in late, and slept in because the kids are off school and I’m off work. It was their first time, we saw a great game, and our superstar even scored, so it was a super-fun evening!

Got around to this work eventually, but let me tell you: It’s not any easier later in the morning than it is early. Pretty happy with how things went overall, but my right hip is really unhappy and I could feel it from the start. It didn’t get in the way of anything but the squat walk-outs, really, so that’s good.

In a power move over my weaker self, I left the bar setup for the press challenge at 135 lbs. My goal at this point is to hit triple digits in 30 minutes, cleaning each mini-set from the floor until I can’t.

Stay tuned for more!

Edit: I was using a fair amount of body english on those Kroc rows today, but I’m okay with that every now and then. Kroc rows are, in fact, Kroc rows, after all.

Edit 2: Also, it looks like I haven’t squatted 300x5 since March. That’s crazy, but makes me even happier with how that felt this morning.

12 Likes