Becoming Canis dirus - SvenG's Training Log

Training Training Logs
5164

M’s S&H - w4d1

Sunday - 02 March 2025
Workout: Squat, 1120-1235 (75 minutes)

Begin: 1139; End: 1229; Duration: 50 minutes
a) Squat - 225x5, 245x5, 265x3, 285x3, 305x1, 315x1, 325x1, 335x1, 345x1
b) Deficit RDL - 205 lbs - 10, 10, 10, 10
c1) Glute bridge - 4-second hold - 8, 8, 8
c2) Step-up - 20-inch - L/R - 2x35 lbs - 8, 8, 8

3 rounds of:
Walking lunge - 2x50 lbs - 2 minutes
Rest - 30 seconds

Fasted.

Tomorrow’s weird, so I swapped this in to make sure I had enough time. Glad I did because it took a bit longer than a typical squat workout.

Squat goal was to work up to a 1RM, which I’m not sure I’ve ever really done before. Didn’t go too badly, and I think it’s a pretty accurate reflection of where I am these days. Everything was pretty smooth and “easy” until 335, and I knew I’d call it after 345, no matter how it went. That top-set was the only eye-popper, and I probably squat-morning’ed it a little more that I’d like, but I wasn’t at risk of missing by any stretch.

I was glad to find the 40 reps of deficit RDL following the squat work to be much easier than I anticipated, but the exertion headache was setting in by then, so I’m glad I didn’t try to go for more than 205.

The rest of it was fine, but mostly I was just pouring lemon juice on the paper cut by that point.

Daily work to follow later in the day, though I’m really not looking forward to it.

At.

ALL.

13 Likes
5165

M’s S&H - w4d1

Sunday - 02 March 2025
Workout: Daily work, 1620-1655 (35 minutes)

3 rounds of:
Leg ext - 90 lbs - 16
Leg curl - 75 lbs - 16
KB swing - 32 kg - 30

Assault bike - 59 calories

Sometimes building things up in your head can play to your advantage: I was moving slowly at first, but this wasn’t nearly as hard as I imagined it would be today.

Looking back in my PR notebook, I’ve only ever had 345 on the bar for squats one other time: It was a Joker set all the way back in May of 2022. I’m sure my squat was stronger coming out of Super Squats last year, but I’m happy to be tying a 1RM lifetime PR almost 3 years later: Things are very different now, and I’ve got 2+ years of additional wear-and-tear, so I’ll take it!

13 Likes
5166

You do this little leg session every day?

1 Like
5167

Nice squats Sven!

1 Like
Shane's Over 35 Shenanigans
5168

Hell yeah, mate! Reason to be satisfied for sure.

1 Like
5169

@george220 - In this block, yes. For a while my “daily work” consisted of the same thing, day after day, week after week, month after month. Since reintroducing it here in 2025, I’ve tried to make it a little less boring by switching things up each block.

@shaneinga - Thank you!

@Koestrizer - Satisfied for sure: Tying a PR is never a bad thing! And thanks for dropping in.

3 Likes
5170

M’s S&H - w4d2

Monday - 03 March 2025
Workout: Conditioning, 0750-0830 (40 minutes)

2 rounds of:
Burpee - 10
Pull-up (strict, various grips) - 5
Bear complex - 65 lbs - 5

Assault bike - 20 minutes

Fasted.

Glad I moved squats, because my head just wasn’t in it today, but that’s what I anticipated: This was definitely punching the clock, with 12.0+ km and 240+ calories in 20 minutes on the bike.

Daily work at some point later today.

11 Likes
5171

M’s S&H - w4d2

Monday - 03 March 2025
Workout: Daily work, 1735-1800 (25 minutes)

3 rounds of:
Leg ext - 90 lbs - 16
Leg curl - 75 lbs - 16
KB swing - 32 kg - 30

Assault bike - 59 calories

More or less “on time,” despite the different kind of day. I’m wiped out, though, that’s for sure!

8 Likes
5172

M’s S&H - w4d3

Tuesday - 04 March 2025
Workout: Conditioning + abs/calves, 0850-0935 (45 minutes)

EMOM, 15 minutes
BB curl - 55 lbs - 8
Air squats - remaining time

3 rounds of:
a) Hanging knee windshield wiper - 12
b) Alternating mountain climber - 30
c) Ab wheel (knees) - 12

Seated calf raise - 120 lbs - 3 minutes

Fasted.

Haven’t done that many curls in a long time. Good effort, nice pump.

And speaking of pump: The calf work continues to cripple me! Good stuff.

Daily work to follow.

12 Likes
5173

M’s S&H - w4d3

Tuesday - 04 March 2025
Workout: Daily work, 1600-1630 (30 minutes)

3 rounds of:
Leg ext - 90 lbs - 16
Leg curl - 75 lbs - 16
KB swing - 32 kg - 30

Assault bike - 59 calories

Determination, don’t fail me now!

These kettlebell swings continue to eat me alive. I know I’m doing a little higher than Russian-style—and definitely NOT Dan John, 10K Swing Challenge style—but still!

Just a few more days and then… Deload!

11 Likes
5174

you really do hate yourself.

2 Likes
Davemccright's Dangerous Dave’s Diabolical Log for Density and Destruction
5175

Hey man, I’m not the one talking about burpees up in here…

5176

I find it takes me about 9 months to actually get started when I talk about burpees so I am safe for a while yet.

2 Likes
5177

M’s S&H - w4d4

Wednesday - 05 March 2025
Workout: Bench, 0750-0855 (65 minutes)

Begin: 0808; End: 0851; Duration: 43 minutes
a) Bench - 225x5, 235x5, 245x3, 255x3, 265x1, 270x1, 275x1, 280x1, 285x1, 290x1
b) Incline DB press - 2x55 lbs - 10, 10, 10
c1) Press - 95 lbs - 10, 10, 10
c2) Skull crusher - 2x20 lbs - 12, 12, 12
d) Rear delt band pull - black - 10, 10
e) Lateral raise + front raise + upright row - 2x17.5 lbs + 2x17.5 lbs + 60 lbs - 3x(10 + 10 + 10)

Fasted.

Strong day, happy with the bench 1RM: I promise I didn’t look in advance, but this once again ties a Joker rep from May 2022. It’s funny, too, because the warm-up sets felt really heavy, but once I started pumping singles, they were just flying up. I had to keep telling myself not to get greedy and stick to the 5-lbs increments.

Anyway, a rep at 295—and maybe even one at 300—might’ve been in there, but I called it because the bar started to slow down a little and I just didn’t feel like dealing with the roll of shame this morning. Maybe next time I’ll get Mrs. SvenG to give me a proper spot.

Rest of it was super-solid, and I was feeling strong—definitely a good morning!

Daily work to follow.

13 Likes
5178

Nice benching Sven!

1 Like
5179

@shaneinga - Thanks!

And you, too: 275 with reps to spare. Great place to be 10 days out. You’re gonna kill it!

2 Likes
5180

M’s S&H - w4d4

Wednesday - 05 March 2025
Workout: Daily work, 1710-1740 (30 minutes)

3 rounds of:
Leg ext - 90 lbs - 16
Leg curl - 75 lbs - 16
KB swing - 32 kg - 30

Assault bike - 59 calories

Done.

10 Likes
5181

Quality mate

1 Like
5182

@simo74 - Thank you!

1 Like
5183

M’s S&H - w4d5

Thursday - 06 March 2025
Workout: Conditioning + abs/calves, 0830-0915 (45 minutes)

EMOM, 15 minutes
OH triceps extension - 45 lbs - 8
Air squats - remaining time

3 rounds of:
a) Hip-up - 10
b) Alternating bicycle crunch - 24
c) Ab wheel (knees) - 12

Seated calf raise - 120 lbs - 3 minutes

Fasted.

That core work absolutely toasted my abs today!

Also, I woke up with some SI joint annoyance on my right side—I think yesterday’s swings aggravated it for some reason, so I’m going to have to watch that: It hurts just standing here as I type this.

9 Likes