Becoming Canis dirus - SvenG's Training Log

Training Training Logs
4904

Morgan’s PPL/A - b2w1d5

Thursday - 31 October 2024
Workout: Conditioning + abs, 1005-1040 (35 minutes)

Randomly generated WOD - EMOM, 15 minutes:
a) Alt. renegade row - 2x25 lbs - 8
b) DB press - 2x25 lbs - 6

3 rounds of:
a) HLR - 12
b) Alt. shoulder-tap plank - 30
c) Alt. Russian twist - 18

Fasted.

Quad DOMS is still next level. Not crippling (not even yesterday, FWIW), but way more than I’m used to: Front squats FTW!

The WOD looked easier than it turned out to be: That’s a lot of reps! My shoulders were burning, my HR was up, and I even felt it a bit in my back, too (by the end anyway).

Oh, and today I think I hate Russian twists.

13 Likes
4905

Sven, how could you?

4906

Morgan’s PPL/A - b2w1d6

Friday - 01 November 2024
Workout: Pull, 1445-1540 (55 minutes)

Begin: 1452; End: 1538; Duration: 46 minutes
a) Reverse grip lat pulldown - 90 lbs - 12, 12, 12, 12
b1) CS DB row - 2x40 lbs - 12, 12, 12, 12
b2) DB reverse flye - 2x15 lbs - 10; 2x12 lbs - 10, 10, 10
c) One-arm row - L/R - 35 lbs - 12, 12, 12, 12
d) Pull-up - band assist - 5+3, 4+2+2, 4+3+1, 4+3+1, 3+2+2+1

Fasted.

As usual, I was moving along at a decent clip until those pull-ups. Band-assist from start to finish, but I kept 'em honest: definitely full extension, definitely no bouncing, definitely toast!

Still owe myself last Sunday’s easy conditioning (and tomorrow’s, obviously), but it looks like I’ll have to double-up tomorrow.

Oh, and I’d like to get back to early AM training next week: Sleeping in is nice—like REALLY nice—but it wreaks havoc on my day. I should be back to 100% with some rest this weekend. Fingers crossed, anyway!

13 Likes
4907

Morgan’s PPL/A - b2w1d7

Saturday - 02 November 2024
Workout: (none)

Ugh—now I owe myself two days of easy conditioning next week.

10 Likes
4908

Everything good? Been a bit quiet on here again, hope you’re still in the groove.

1 Like
4909

@aholding88 - All good here, mate. That sinus infection that tried to knock me down on vacation came back with a vengeance, but I’m on the mend now.

6 Likes
4910

Morgan’s PPL/B - b2w2d1

Sunday - 10 November 2024
Workout: Conditioning, 1335-1420 (45 minutes)

Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes

Finally back at it.

14 Likes
4911

Morgan’s PPL/B - b2w2d2

Monday - 11 November 2024
Workout: Push, 0535-0635 (60 minutes)

Begin: 0549; End: 0633; Duration: 44 minutes
a) Incline DB press - 65 lbs - 8, 8, 8, 8
b1) Press - 65 lbs - 12, 12, 12
b2) Upright row - 50 lbs - 12, 12, 12
c1) DB lateral raise - 2x10 lbs - 12, 12, 12, 12
c2) DB front raise - 2x10 lbs - 12, 12, 12, 12
d1) Dip - BW - 12, 10, 10, 10, 8
d2) Cable pushdown - 25 lbs - 12, 12, 12, 12

Fasted. My work capacity sucks, but it’ll return quickly.

17 Likes
4912

Morgan’s PPL/B - b2w2d3

Tuesday - 12 November 2024
Workout: Conditioning + abs, 0545-0630 (45 minutes)

(Almost) @aholding88’s circuit - AMRAP, 15 minutes
KB swing - 32 kg - 10
Air squat - 10
Shrug - 2x50 lbs - 10
Push-up - 10
Rounds: 6 + 0

4 rounds of:
a) Alt. bicycle crunch - 30
b) Tuck-up - 15
c) Plank - max time

Fasted. Yep, my work capacity sucks: I was breathing like a freight train but moving like a snail pretty much from start to finish.

14 Likes
4913

Morgan’s PPL/B - b2w2d4

Wednesday - 13 November 2024
Workout: Lower, 0525-0625 (60 minutes)

Begin: 0541; End: 0622; Duration: 41 minutes
a) Hip thrust - 135 lbs - 12, 12, 12, 12, 12
b1) Leg ext - 115 lbs + 90 lbs - 8+8, 8+8, 8+8
b2) Sissy squat - BW - 12, 12, 12
c1) BSS - L/R - 2x20 lbs - 10, 10, 10
c2) Leg curl - 75 lbs - 10, 10, 10
d) Wall sit - max time - 60s, 60s, 60s

Fasted. Doesn’t look like much, but my legs beg to differ!

The hip thrusts included a 10-second hold at the top of the last rep in every set—ugh!—and those wall sits brought back memories of pre-season conditioning for basketball back in the day: My quads were burning pretty badly in the second set, and they were burning AND shaking in the third—good stuff!

15 Likes
4914

You can keep your wall sits. :joy:.

JK, glad someone is carrying the torch. :saluting_face:

1 Like
4915

Morgan’s PPL/B - b2w2d5

Thursday - 14 November 2024
Workout: Conditioning + abs, 0545-0640 (55 minutes)

(Modified) Split Ends WOD - AMRAP, 15 minutes
1-pump burpee - 7
Cluster - 75 lbs - 8
Shuttle run - 25 yards - 2
Rounds: 4 + 8 (5 full, +2:31)

Deadbug - 3x1 minute
DB OH march - 3x1 minute - 2x20 lbs
One-arm farmer’s walk - L/R - 3x50 yards - 30 lbs; 40 lbs; 50 lbs

Fasted. No doubt I was feeling yesterday’s leg work during the clusters, but breathing is still the limiting factor in these WOD-style circuits.

The one-arm carries were specifically noted to “engage [the] core”—50 lbs was probably the lower end of good weight for that, so next time maybe I’ll go a bit heavier but use straps so I work the core harder but don’t turn it into a grip exercise.

16 Likes
4916

Morgan’s PPL/B - b2w2d6

Friday - 15 November 2024
Workout: Pull, 0530-0625 (55 minutes)

Begin: 0544; End: 0621; Duration: 37 minutes
a) Lat pulldown - 100 lbs - 8, 8, 8, 8
b1) Supinated BB row - 95 lbs - 12, 12, 12, 12
b2) Rear delt cable pull - 25 lbs - 12, 12, 12, 12
c1) OA row - L/R - 30 lbs - 12, 12, 12, 12
c2) Bicep curl 42s - 7/7/7 std + 7/7/7 hammer - 12 lbs - 7/7/7+7/7/7, 7/7/7+7/7/7
d) Pull-up - max norm + max band - BW - 5+5, 3+4, 3+3

Fasted. Good work, good pump.

13 Likes
4917

Morgan’s PPL/B - b2w2d7

Saturday - 16 November 2024
Workout: Conditioning, 1130-1210 (40 minutes)

Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes

Fasted.

14 Likes
4918

Morgan’s PPL/A - b2w3d1

Sunday - 17 November 2024
Workout: Conditioning, 1200-1240 (40 minutes)

Burpees + KB swings - 32 kg - 2x(25 + 25)
Weighted vest walk - 30 kg - 20 minutes

Fasted.

12 Likes
4919

Morgan’s PPL/A - b2w3d2

Monday - 18 November 2024
Workout: Push, 0530-0630 (60 minutes)

Begin: 0544; End: 0626; Duration: 42 minutes
a) Bench - 155x5, 175x5 | (195x5)x5
b1) DB shoulder press - 2x25 lbs - 12, 12, 12, 12
b2) NG DB shoulder press - 2x20 lbs - 15, 15, 15, 15
c1) Cable pushdown - 30 lbs - 12, 12, 12
c2) OA cable pushdown - L/R - 8, 8, 8
d) Dip + push-up - AMRAP - 8 minutes - 5x(5+10), 3+(3+2)

Fasted. Probably could’ve gone heavier on bench without tanking the rest of the work.

And of course, crazy pump today: It started with my shoulders—I could literally feel the blood filling my anterior delts after each of those neutral grip press sets, and that must’ve broke the dam, because then it was triceps, pecs, and even my traps by the end.

Definitely feeling S-W-O-L-E after all that!

16 Likes
4920

Morgan’s PPL/A - b2w3d3

Tuesday - 19 November 2024
Workout: Conditioning + abs, 0345-0435 (50 minutes)

(Modified) Thruster Strict WOD - AMRAP, 15 minutes
DB thruster - 2x35 lbs - 12
Dip - BW - 9
Pull-up (strict, various grips) - BW - 3
Rounds: 6 + 0

3 rounds of:
Hanging knee raise - 15
Alt. plank toe tap - 30
Russian twist - 30

Fasted.

Today’s one of those high-stress days: I was up late and then barley slept. Wide awake at 0130, threw in the towel about 0245 or so and decided to just get going.

The thrusters were just awful, but I got through them. Dips were hard by the end, actually had to rest-pause them the last round (6 + 3). Pull-ups actually provided a nice bit of recovery before the next round of thrusters—just barely squeezed in the last 3 before the timer expired, but I hit the ground before it did, so they count (right?).

Core work was slow but solid.

Gotta remember to go easy on the caffeine today—I’ll be okay if I make it through 1430.

14 Likes
4921

Morgan’s PPL/A - b2w3d4

Wednesday - 20 November 2024
Workout: Lower, 0520-0645 (85 minutes)

Begin: 0543; End: 0643; Duration: 60 minutes
a) 1-1/2 squat - 145x8, 155x8 | 165x8, 165x8, 165x8
b1) RDL - 185x12, 195x10, 205x8, 215x6
b2) Seated CR - 190 lbs - 12, 12, 12, 12, 12
c1) Deficit reverse lunge - L/R - 2x20 lbs - 12, 12, 12, 12
c2) Leg curl - 90 lbs - 8, 8, 8, 8

Fasted.

Made it through yesterday just fine, no more coffee than usual, but still running on adrenaline long after 1430. Slept better than the night before, but still not great. Didn’t crash, though, so that’s good.

Felt nauseous this morning, not sure if it’s the tired sleep-sick or if the taco meat didn’t agree with me, but I was sluggish in any case. Too bad, too, because there were a ton of transitions this morning.

1-1/2 squats with a barbell really suck: The challenge is in the breathing and bracing, because 1.5 reps do not go fast. Intended to work up to 185 for the work sets, but realized that wasn’t going to happen the first time out with this move, so I called an audible. Solid work, though: my quads and lower back were pumped throughout. Happy with the RDLs—thinking I could start a bit heavier there—though they felt a bit imbalanced left-to-right. I noticed that in some of the squat reps, too. It might be my hip-shift is starting to rear its ugly head again…

Anyway, it was a decent morning despite being tired and taking forever.

17 Likes
4922

Morgan’s PPL/A - b2w3d5

Thursday - 21 November 2024
Workout: Conditioning + abs, 0510-0550 (40 minutes)

(Modified) Randomly generated WOD - AMRAP, 15 minutes
BB row - 95 lbs - 5
Hang power clean - 95 lbs - 5
Push press - 95 lbs - 5
1-pump burpee → air squat - 10
Rounds: 5 + 6 (6 full rounds in +2:42)

EMOM, 12 minutes
Plank - 45 seconds
Alt. mountain climber - 30
Ab mat sit-up - 25
Rest - 1 minute

Fasted.

Hello, hamstrings! Definitely feeling yesterday’s lower body work.

Solid work this morning, despite still not sleeping particularly well. It’s getting better each night, but I’m still a bit restless. Not sure what’s up with that…

Edit: Hello, hamstrings? More like: Hello, lower body DOMS! The further we get into the day, the more sore my legs become. Luckily I’ll be in and out of the office quite a bit today, so I’ll get more time NOT sitting than usual.

15 Likes
4923

Probably unrelated, but I was looking into glutamine and glutamate the other day, and apparently glutamate has an “upping” effect which can result in trouble sleeping if you get too much of it. Just something to be aware of in case you’re eating anything with MSG in it in the evening… (I love instant noodles if they’re proper Asian ones)

1 Like