Becoming Canis dirus - SvenG's Training Log

Reboot - w4d5

Thursday - 30 January 2025
Workout: Daily work, 1700-1725 (25 minutes)

3 rounds of:
a) Push-up - 16
b) Pull-up (strict, various grips) - 8
c) Plate ground-to-overhead - 45 lbs - 24

Assault bike - 59 calories

More grinding today.

And note to self: This is becoming a grind—don’t push too far, deload before you need it.

14 Likes

If you wait until you need a deload, you waited to long. Play the long game and don’t be afraid to back off. I’ll take at least two days a week and only walk, even if I feel I could get in a workout that day. It may feel like I’m losing progress in the moment, but I know it’s actually driving long term progress and overall health. (Not that I’m an expert or anything; just an older dude trying to keep it up).

5 Likes

This is a lesson I’m still trying to learn!

2 Likes

Reboot - w4d6

Friday - 31 January 2025
Workout: Deadlift, 0725-0820 (55 minutes)

Begin: 0744; End: 0817; Duration: 33 minutes
a) Sumo deadlift - 155x10, 175x8, 195x6 | 215x6, 215x6
b1) Lat pullover - 50 lbs - 12, 12, 12
b2) CG lat pulldown - 100 lbs - 8, 8, 8
c) Alternating KB gorilla row - 2x47.5 lbs - 20, 20, 20
d) DB curl 21s - 2x20 lbs - 7/7/7; 2x17.5 lbs - 7/7/7, 7/7/7

Fasted.

On the one hand, that workout was a missed opportunity: I could’ve gone heavier on almost everything. On the other, the reps were slow and controlled, and the MMC was fantastic.

I’m calling it a win.

Daily work will follow.

13 Likes

Reboot - w4d6

Friday - 31 January 2025
Workout: Daily work, 1400-1425 (25 minutes)

3 rounds of:
a) Push-up - 16
b) Pull-up (strict, various grips) - 8
c) Plate ground-to-overhead - 45 lbs - 24

Assault bike - 59 calories

Done and dusted.

12 Likes

Reboot - w4d7

Saturday - 01 February 2025
Workout: Conditioning, 0650-0730 (40 minutes)

Burpees + KB swings - 32 kg - 2x(25 + 25)
Assault bike - 20 minutes

Fasted.

11.5+ kilometers and 211 calories in 20 minutes this morning—that’s my best yet!

13 Likes

Reboot - w4d7

Saturday - 01 February 2025
Workout: Daily work, 1710-1735 (25 minutes)

3 rounds of:
a) Push-up - 16
b) Pull-up (strict, various grips) - 8
c) Plate ground-to-overhead - 45 lbs - 24

Assault bike - 59 calories

And that’s the end of Week 4!

14 Likes

Deload - d1

Sunday - 02 February 2025
Workout: Conditioning, 1130-1150 (20 minutes)

Burpees + KB swings - 32 kg - 25 + 25
Assault bike - 10 minutes

Fasted.

Deloading this week, which will mean cutting stuff in half (or something like that). As it was, I got 6.1+ kilometers and 126 calories in 10 minutes—probably couldn’t sustain that pace for 20 minutes, but I made the most of the 10 minutes I had!

Daily work to follow.

11 Likes

Deload - d1

Sunday - 02 February 2025
Workout: Daily work, 1555-1610 (15 minutes)

3 rounds of:
a) Push-up - 8
b) Pull-up (strict, various grips) - 4
c) Plate ground-to-overhead - 45 lbs - 12

Assault bike - 30 calories

In and out quickly today—did the calories in 2 minutes flat.

15 Likes

Deload - d2

Monday - 03 February 2025
Workout: Squat, 0750-0845 (55 minutes)

Begin: 0805; End: 0840; Duration: 35 minutes
a) Squat - 185x5, 205x5, 225x5, 245x5, 265x5, 285x5
b) Hip thrust - 135x5 | 165x5, 165x5, 165x5
c1) Good morning - 115x6, 135x5, 155x4
c2) BSS - L/R - (2x40 lbs + BW) - 3x(4/4 + 5/5)
d) Back extension - 4, 4, 4, 4

Fasted.

I’ll be going for easy 5s this week, kinda 5/3/1 TM testing style. While 285 moved well enough, I’d probably go with 265 for a TM because the bar was slowing down a bit and I could feel my sticking point kicking in as I came out of the hole. Still really happy with how all of that went, though.

Daily work will follow later this afternoon.

14 Likes

Deload - d2

Monday - 03 February 2025
Workout: Daily work, 1700-1710 (10 minutes)

3 rounds of:
a) Push-up - 8
b) Pull-up (strict, various grips) - 4
c) Plate ground-to-overhead - 45 lbs - 12

Assault bike - 30 calories

I was absolutely flying today: Bike in 93 seconds. (I was absolutely dying, too, FWIW.)

11 Likes

Deload - d3

Tuesday - 04 February 2025
Workout: Conditioning + abs/calves, 0750-0825 (35 minutes)

EMOM, 8 minutes
Clean and press - 95 lbs - 5
Towel hop - remaining time

3 rounds of:
a) HLR - 6
b) Alternating spiderman push-up - 6
c) Cable crunch - 50 lbs - 6
d) Seated calf raise - 190 lbs - 6

Fasted.

Glad I decided to do the clean and press variation during this deload: Now I know I couldn’t do 15 minutes of that at 95 lbs!

Also took the opportunity to reintroduce full-on hanging leg raises (versus the cheat-y knee raise variation I have been doing). Here, I think 6-8 reps will be a good starting point as I move forward.

Daily work to follow this afternoon.

12 Likes

I like this a lot. Only 93 sec of bike sounds like something I could manage.

I dont like this part though. Bloody bike

2 Likes

This!

1 Like

Deload - d3

Tuesday - 04 February 2025
Workout: Daily work, 1830-1845 (15 minutes)

3 rounds of:
a) Push-up - 8
b) Pull-up (strict, various grips) - 4
c) Plate ground-to-overhead - 45 lbs - 12

Assault bike - 30 calories

Not flying today, but still moving…

9 Likes

Deload - d4

Wednesday - 05 February 2025
Workout: Bench, 1045-1130 (45 minutes)

Begin: 1100; End: 1127; Duration: 27 minutes
a) Bench - 205x5, 215x5, 225x5, 235x5, 245x5, 255x5
b) Incline DB press - 60 lbs - 5, 5, 5
c1) Press - 115 lbs - 5, 5, 5
c2) Upright row - 60 lbs - 4, 4, 4
d) Push-up + dip - 15 + 15

Fasted.

Ego got in the way and I pushed for 255: Got all the reps, but I probably should’ve racked it after 4 and I likely hit the Simo scale on 5. As it is, 235 would be the TM—start too light and whatnot.

Rest of it was pretty good, nice and easy. Overhead press felt particularly great: Poverty weight, but the reps were super-solid.

Daily work at some point later today.

15 Likes

Deload - d4

Wednesday - 05 February 2025
Workout: Daily work, 1750-1805 (15 minutes)

3 rounds of:
a) Push-up - 8
b) Pull-up (strict, various grips) - 4
c) Plate ground-to-overhead - 45 lbs - 12

Assault bike - 30 calories

Another day in the books.

13 Likes

Deload - d5

Thursday - 06 February 2025
Workout: Conditioning + abs/calves, 0755-0835 (40 minutes)

EMOM, 8 minutes
Wendler row - 90 lbs - 8
Towel hop - remaining time

3 rounds of:
a) Plank - 45s
b) Lying hip-up - 8
c) Ab mat sit-up - 15
d) Seated calf raise - 190 lbs - 6

Fasted.

I’ll be back for daily work this afternoon!

15 Likes

Deload - d5

Thursday - 06 February 2025
Workout: Daily work, 1625-1635 (10 minutes)

3 rounds of:
a) Push-up - 8
b) Pull-up (strict, various grips) - 4
c) Plate ground-to-overhead - 45 lbs - 12

Assault bike - 30 calories

Fast and furious (-ish).

13 Likes

Deload - d6

Friday - 07 February 2025
Workout: Deadlift, 0750-0845 (55 minutes)

Begin: 0810; End: 0843; Duration: 33 minutes
a) Deadlift - 225x5, 240x5, 255x5, 270x5, 285x5, 300x5
b1) BB row - 135x5, 145x4, 155x3, 135x5
b2) Lat pulldown - 110 lbs - 4, 4, 4, 4
c) One-arm DB row - L/R - 65 lbs - 5, 5, 5
d) DB curl 42s - 17.5 lbs - 2x(7L/7R/7B standard + 7L/7R/7B hammer)

Fasted.

Happy with that! Deads were easy 5s for sure, even 300. Well, okay, maybe that top set wasn’t strictly easy, and I’d probably go with 285 for a TM, but it was strong and smooth. Probably easier than my squat top set on Monday and far, far easier than bench on Wednesday.

That said, 65 lbs for one-arm rows is probably a bit heavy, even for just 5 reps: Either too much body english or too little ROM for my liking.

Daily work later, and then just tomorrow’s work before I’m onto Block 2.

15 Likes