Becoming Canis dirus - SvenG's Training Log

[SvenG]

Morgan S.'s Summer Shred - w2d6

Friday - 28 June 2024
Workout: Push, 0425-0535 (70 minutes)

Surge - 0434-0511
Warm-up

Begin: 0441; End: 0532; Duration: 49 minutes
a) Bench - 155x12, 175x10, 195x8, 215x6, 155xf (16+4)
b1) Press - 85 lbs - 10, 10, 10
b2) Upright row - 60 lbs - 10, 10, 10
c1) Single-arm DB bench - 35 lbs - 12L + 12R, 12L + 12R, 12L + 12R
c2) Skull crusher - 2x20 lbs - 12, 12, 12
d) DB lateral raise - 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12
e1) Push-up 15, 10+5, 11+4
e2) Dip - BW - 8+2, 5+5, 4+4+2

Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.

That was solid work, and I am toast.

[SvenG]

Morgan S.'s Summer Shred - w2d6

Friday - 28 June 2024
Workout: Conditioning, 1755-1825 (30 minutes)

5 rounds of:
a) Sled push - 135 lbs + sled - 25 yards + Farmer’s walk - 2x65 lbs - 25 yards
b) Farmer’s walk - 2x65 lbs - 25 yards + Sled push - 135 lbs + sled - 25 yards

So if 1000 total yards was overshooting last week, the 500 total yards here was… Undershooting? A bit? Maybe?

I really like this combination as it breaks up the monotony just enough and allows for recovery during the other movement. And that, I think, will allow me to go longer. Or faster. Or both.

But this work was vastly better than last week’s train wreck, so I’ll keep tweaking it and see where I end up.

[SvenG]

Morgan S.'s Summer Shred - w2d7

Saturday - 29 June 2024
Workout: Deadlift, 0425-0505 (40 minutes)

Begin: 0440; End: 0501; Duration: 21 minutes
Deadlift - 140x5, 170x5, 200x5 | 230x5, 260x5, 290x5
Dip - 10 lbs - 10, 10
CS DB row - 2x50 lbs - 10, 10
Ab wheel - ramp (19) - 6, 6

Fasted.

That was basically a truncated 5/3/1 workout: 1s week 5s PRO with no supplemental. Nice change of pace from the deadlift-based WODs and a good way to get a little extra assistance work.

Bar was moving quickly and I was happy with how all of the sets felt. Not bad for 20 minutes’ worth of work!

[SvenG]

Morgan S.'s Summer Shred - w3d1

Sunday - 30 June 2024
Workout: Squat, 1230-1305 (35 minutes)

Begin: 1240; End: 1301; Duration: 21 minutes
Squat - 120x5, 150x5, 175x5 | 200x5, 230x5, 255x5
Dip - 10 lbs - 10, 10
BB row - 125 lbs - 5 + 5, 5 + 5
HLR - 10, 10 + 2

And that was a truncated 5/3/1 squat workout: 1s week 5s PRO with no supplemental. Did an extra couple of hanging leg raises because the last rep or two were sketchy—I think I was swinging and I don’t think my toes really crossed the bar. Anyway…

Oh, and by the way: “5 + 5” with BB rows (or “10 + 10” on pull days) is supinated + pronated.

[SvenG]

Morgan S.'s Summer Shred - w3d2

Monday - 01 July 2024
Workout: Pull, 0425-0525 (60 minutes)

Surge - 0436-0508
Warm-up

Begin: 0440; End: 0523; Duration: 43 minutes
a) WG lat pulldown - 100x12, 110x10, 120x8, 130x6, 100xf (13.5)
b) BB row - 130 lbs - 10+10, 10+10, 10+10
c1) Cable face pull - 30 lbs - 12, 12, 12, 12
c2) Cable lat pullthrough - 50 lbs - 10, 10, 8+2, 8+2
d) DB curl - 30 lbs - 7L + 7R + 7L/R
e) DB hammer curl - 30 lbs - 7L + 7R + 7L/R
f) Pull-up - BW - 5, 3+2, 4+1, 3+2, 2+1+2

Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.

No shame in those pull-ups today, folks—I was working hard, and I am toast!

[SvenG]

Morgan S.'s Summer Shred - w3d2

Monday - 01 July 2024
Workout: Conditioning, 1735-1755 (20 minutes)

5 rounds of:
Assault bike - 12 cals
One-arm DB row - L/R - 35 lbs - 8
Clean & press - 85 lbs - 6

Done. Made it my objective to have light weight feel hard on those rows, but even so, either 2 more reps or 5 more lbs would probably hit the sweet spot.

[atlas13]

Catching up on the log. I am seriously impressed by how COMPRESSED your workouts are. You are hitting the same volume that most guys do in 90min-2 hours in under one. Has got to be giving a nice GPP stimulus to the entire training

[SvenG]

@atlas13 - Thanks, man! It’s always nice to have your support.

If my fatigue levels at the end of these workouts are any indication, then I wholeheartedly agree: They’re providing some nice GPP work on top of the lifting itself!

[SvenG]

Morgan S.'s Summer Shred - w3d3

Tuesday - 03 July 2024
Workout: Conditioning, 0420-0505 (45 minutes)

5 rounds of:
Sled ground-to-overhead - about 85 lbs - 10
Seated calf raise - 180 lbs - 12
Hanging leg raise - 6

Fasted. I’m tired today, and the ground-to-overheads felt harder than they should’ve.

[SvenG]

Morgan S.'s Summer Shred - w3d3

Tuesday - 02 July 2024
Workout: Conditioning, 1835-1900 (25 minutes)

Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs

5 rounds of:
Assault bike - 12 cals
Air squat - 10
KB swing - 32 kg - 15

Farmer’s walk - 50 yards + DB shrug - 15 - 2x65 lbs

I’m running way behind, but got it done.

[SvenG]

Morgan S.'s Summer Shred - w3d4

Wednesday - 03 July 2024
Workout: Lower, 0430-0535 (65 minutes)

Surge - 0435-0519
Warm-up

Begin: 0445; End: 0531; Duration: 46 minutes
a) Heel-elevated goblet squat + air squat - 32 kg - 10 + 10, 10 + 10, 10 + 10, 10 + 10
b1) DB RDL - 2x45 lbs - 10, 10, 10
b2) B-stance DB RDL - 2x45 lbs - 10L + 10R, 10L + 10R, 10L + 10R
c1) DB sumo deadlift - 2x60 lbs - 10, 10, 10, 10
c2) Bulgarian split squat - 2x45 lbs - 8L + 8R, 8L + 8R, 8L + 8R, 8L + 8R
d) Walking lunge - 2x35 lbs - 2xf (10L + 10R, 12L + 12R)

Semi-fasted: Black coffee upon waking, 0.5 serving of Surge as above.

I’ve… got… nothing.

[amaeland]

Sorry if this has been asked before, but what are your thoughts on recovery when training this often? You seem to go pretty hard so how do you get enough rest?

[SvenG]

@amaeland - Thanks for the questions, it’s totally legit. I want to give a thoughtful answer, but I’m short on time, so I’ll edit this post with a proper response later.

[SvenG]

Morgan S.'s Summer Shred - w3d4

Wednesday - 03 July 2024
Workout: Conditioning, 1935-1955 (20 minutes)

Cindy Rides a Bike - 5 rounds of:
Assault bike - 12 cal
Pull-ups (strict, various grips) - 5
Push-ups - 10
Air squats - 15

Wasn’t sure this was gonna happen, but I got it done. Oh, and obviously:

@SvenG

Did this one again. Because I’m not creative.

[SvenG]

Morgan S.'s Summer Shred - w3d5

Thursday - 04 July 2024
Workout: Conditioning, 0435-0535 (50 minutes)

(Modified) Poitras WOD - AMRAP, 31 minutes
Buy-in: 42-calorie Assault bike
AMRAP, in time remaining:
7 pull-up (strict, various grips)
4 deadlift - 290 lbs
18 push-up
18x25-yard shuttle run
Rounds: 3 + 29 (4 full rounds in +5:52)

Fasted.

Modified to 290 lbs deadlifts (Rx is 335), replaced the 400m runs with 450 yards of shuttle runs in my driveway, and I did not carry any weight on any of the runs.

Unloaded some furniture at a friend’s house after last night’s conditioning work, was up way later than usual, and almost didn’t respond to my alarm this morning. Glad I did, though, because that was a nice bit of work, and I’m now glad it’s over.

Not sure what the rest of the day holds, but I’ll probably try to get something else in at some point this afternoon.

Happy Fourth of July, T-Nation!

[SvenG]

Morgan S.'s Summer Shred - w3d6

Friday - 05 July 2024
Workout: Push, 1025-1145 (80 minutes)

Surge - 1030-1119
Warm-up

Begin: 1039; End: 1139; Duration: 60 minutes
a) Bench - 165x12, 185x10, 205x8, 225x6, 165xf (16+4)
b1) Press - 85 lbs - 10, 10, 10
b2) Upright row - 65 lbs - 10, 10, 10
c1) Single-arm DB bench - 40 lbs - 12L + 12R, 12L + 12R, 2L + 2R; 35 lbs - 10L + 10R
c2) Skull crusher - 2x20 lbs - 12, 12, 12
d) DB lateral raise - 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12, 15x8 + 12x10 + 10x12
e1) Push-up 10+5, 10+5, 10+5
e2) Dip - BW - 10, 7+3, 7+3

Semi-fasted: Black coffee upon waking (very, very late), 0.5 serving of Surge as above.

Had an opportunity to wake up with Mrs. SvenG this morning, so I took it. I also had an opportunity to work in with her for this push day, so I took that, too. It’s probably not the way either of us really prefers to workout, but it rarely happens that it’s even possible, so…

Really tough work, happy with how it went. Pumped to high heaven, too—but that’s typical.

Oh, and I didn’t do anything more yesterday, except a 35-minute walk with my wife. That was nice, and I should probably do more of that, too.

My body felt absolutely wrecked this morning. I don’t know if it was the awesome leg day on Wednesday, the Poitras WOD early yesterday, or the awesome leg day on Wednesday followed by the Poitras WOD yesterday, but I felt like I had been hit by a Mack truck.

Mrs. SvenG maintains I’m actually letting go of some stress, and as much as I hate the thought of that, she’s not usually wrong when it comes to me—she probably knows me better than I know myself…

[ChickenLittle]

@SvenG

My body felt absolutely wrecked this morning

The furniture moving. It’s evil.

[SvenG]

Hah! I actually forgot about the furniture moving… And you’re probably exactly right, because it IS evil.

[SvenG]

Morgan S.'s Summer Shred - w3d6

Friday - 05 July 2024
Workout: Conditioning, 1550-1625 (25 minutes)

5 rounds of:
Assault bike - 12 cals
DB squeeze press - 2x40 lbs - 10
Clean & press - 75 lbs - 8

Dropped the weight back down on the squeeze press and that was enough to make the difference—really felt it in my inner pecs. We’ll stick with that until the MMC is fully developed, and then I can think about increasing the weights. (Assuming that even becomes necessary…)

That’ll be it for today. Schedule is messed up, so I think owe myself some calves and abs, and I’m not sure yet if yesterday’s deadlifts were this week’s deadlifts or what… Maybe I need to do some sled pushing as well? Guess we’ll find out tomorrow!

[SvenG]

Morgan S.'s Summer Shred - w3d7

Saturday - 06 July 2024
Workout: Deadlift, 0925-0945 (20 minutes)

Optimus Prime WOD - AMRAP, 7 minutes
Wall ball - 20 lbs - AMRAP
Deadlift - 225 lbs - 5 (top of every minute)
Reps: 25 wall balls + 35 deadlifts

That was an unexpected butt-kicking! My lower back and my lungs are very glad it was only 7 minutes.