Becoming Canis dirus - SvenG's Training Log

Training Logs
5384

5s PRO, 5x5 FSL - 2025.c0w2d5

Thursday - 12 June 2025
Workout: Squat, 0845-1005 (80 minutes)

Jumps/throws

Begin: 0857; End: 0951; Duration: 54 minutes
Squat - 110x5, 135x5, 165x5 | 190x5, 220x5, 245x5 | 190x5, 190x5, 190x5, 190x5, 190x5
Lat pulldown - 90 lbs - 10, 10, 10, 10, 10
Deficit RDL - 185 lbs - 10, 10, 10, 10, 10
Lateral raise - 2x17.5 lbs - 10, 10, 10, 10, 10
Alternating DB curl - 2x25 lbs - 15 (per arm)
HLR Hanging knee raise - 10+5
Dip - 10 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Warm-up sets in 8 minutes, main work in 10 minutes, supplemental work in 18 minutes, assistance superset throughout.

If:

well… 50 RDLs isn’t much better—I’m wiped out!

But it was good solid work from start to finish again today, so I’m not really complaining.

Still couldn’t do full-blown toes-to-bar HLRs, but I managed to get some decent reps just bringing knees-to-chest. In retrospect, I guess I should’ve moved to my knees for those ab wheel reps on Monday a bit earlier?

14 Likes
5385

These are tough and more technique-focused than anything else. The swinging kip and “push down” with your arms as you are behind the bar and your legs go up takes some practice. Without it, it really hard to rep them out because it’s all just pure strength. I’m still not very good at them. Although, unless you’re doing CF WODs and MetCons for time there’s not too much of a need to improve.

2 Likes
5386

Like so much else, I basically just brute-force these—but my abs are so sore from Monday, I still couldn’t even muscle through them today!

1 Like
5387

5s PRO, 5x5 FSL - 2025.c0w2d6

Friday - 13 June 2025
Workout: Conditioning + calves, 1330-1435 (65 minutes)

Donkey calf raise - 90 lbs - 3 minutes

AMRAP, 10 minutes:
a) Hand-to-hand KB swing - 20 kg - 10
b) Burpee + chin-up - BW - 5
c) Shuttle run - 25 yards - 8
Rounds: 2 + 21 reps

3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Wendler row - 115 lbs - 8
c) Wall ball - 20 lbs - 8

Assault bike - 10 minutes

Went down to check my work email like I do every morning, and then when I looked up, my kids were getting home from swimming—it was over 3 hours later!

And miserably hot by that time, too: This work totally kicked my butt.

Then again, conditioning the day afters squats always kicks my butt—and that’s where the magic is!

11 Likes
5388

5s PRO, 5x5 FSL - 2025.c0w2d7

Saturday - 14 June 2025
Workout: Easy conditioning, 1040-1115 (35 minutes)

2 rounds of:
a) 1-pump burpee - 10
b) Pull-up - 5
c) Bear complex - 75 lbs - 5

Assault bike - 20 minutes

And now that’s Week 2 in the books—on to Week 3!

9 Likes
5389

5s PRO, 5x5 FSL - 2025.c0w3d1

Sunday - 15 June 2025
Workout: Press, 1205-1320 (75 minutes)

Jumps/throws

Begin: 1217; End: 1310; Duration: 53 minutes
Press - 60x5, 75x5, 85x5 | 100x5, 115x5, 125x5 | 100x5, 100x5, 100x5, 100x5, 100x5
Lateral lunge - L/R - 2x25 lbs - 10, 10, 10, 10, 10 (per leg)
Decline DB press - 2x65 lbs - 10, 10, 10, 10, 10
BB row - 115 lbs - 10, 10, 10, 10, 10
Serratus crunch - 25 lbs - 15
Rope pushdown - 15 lbs - 15
EZ curl - 40 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Warm-up sets in 7 minutes, main work in 10 minutes, supplemental work in 17 minutes, assistance superset throughout.

That was tough.

Good.

But tough—I’m wiped out.

16 Likes
5390

I tried a couple months ago and felt like my grip could go at any moment. It was terrifying. It wasn’t a grip failure feeling like it was burning and slowly going. It was more of a slippery bar scenario and I couldn’t be convinced to do more than about five before I decided to quit. I didn’t want to be on a gym fail reel and/or in the emergency room.

1 Like
5391

5s PRO, 5x5 FSL - 2025.c0w3d2

Monday - 16 June 2025
Workout: Deadlift, 0915-1035 (80 minutes)

Jumps/throws

Begin: 0926; End: 1025; Duration: 59 minutes
Deadlift - 145x5, 175x5, 205x5 | 240x5, 270x5, 300x5 | 240x5, 240x5, 240x5, 240x5, 240x5
Ab wheel - ramp (14) - 10, 10, 10; knees - 10, 10
Arnold press - 2x30 lbs - 10, 10, 10, 10, 10
One-arm DB row - L/R - 45 lbs - 10, 10, 10, 10, 10
KB swing - 32 kg - 15
Dip - 10 lbs - 15
Face pull - 55 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Warm-up sets in 9 minutes, main work in 12 minutes, supplemental work in 19 minutes, assistance superset throughout.

Really happy with how the pulling went today, but I gotta figure out a way to get through this stuff faster—80 minutes is really more time than I can give on a regular basis.

10 Likes
5392

just do this as one set of 20

5 Likes
5393

I want to laugh, but I’m 99% sure you’re serious! That’d be disgusting.

1 Like
5394

It was 50/50 really. You could just do one widow maker set amrap and move on. It will work but it will also suck a little

1 Like
5395

I would drop the dips and Arnold presses off your pull day and make it a true pull day.

Monday
SOHP Press with Arnold’s or an alternate press like BP or dips.

Tuesday
Pull with deads and with a vertical/horizontal pull and Ab work.

Put the KB swings at the front for warm up prior to deads.

Just a thought.

2 Likes
5396

Hah! It’s better than mine: “Just move faster!”

1 Like
5397

5s PRO, 5x5 FSL - 2025.c0w3d3

Tuesday - 17 June 2025
Workout: Conditioning + calves, 1550-1640 (50 minutes)

Donkey calf raise - 90 lbs - 3 minutes

EMOM, 10 minutes:
a) BB curl - empty - 6
b) Towel hop - time remaining

3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Box jump - 24-inch - 8
c) Push-up - 20

Assault bike - 10 minutes

It was drizzling again, but that didn’t impact the sled push (or so I told myself, again). That was some good work today, regardless, and I’m happy with how everything felt: Pretty fast and snappy!

10 Likes
5398

How do you feel about the push/pull/single-leg volume? I like circuits and that’s a simple one to set up, but you’re training more frequently than me. I’m doing three days a week. I guess one more circuit wouldn’t kill me (if I were to go back to the traditional 4 days per week of 5/3/1), but I’m also in a phase where I don’t want to do extra work for little to no return.

I’ve been on a long-ish journey to find the minimal effective dose with my training. I haven’t made any official comparisons such as measurements, but I feel I look pretty similar to when I did more and my strength hasn’t tanked.

I’ve also changed my mental perspective. I no longer force myself to keep going if I’m not enjoying a program or session. This is supposed to be a hobby and I’m past the point of suffering for the sake of perseverance. There’s a fine line there. I don’t quit just because something gets hard. I’ll bail if it’s truly taking away from my enjoyment of the hobby.

My session yesterday deviated from my usual programming. My mental state and nutrition weren’t ready for the usual session, but giving myself the freedom to call an audible resulted in me enjoying a session that was still productive.

4 Likes
5399

@Frank_C - I have thoughts here, but I’m short on time at the moment. I’ll either edit this post or send a new reply when time allows. Thanks for dropping by, in any case!

2 Likes
5400

5s PRO, 5x5 FSL - 2025.c0w3d4

Wednesday - 18 June 2025
Workout: Bench, 1455-1605 (70 minutes)

Jumps/throws

Begin: 1503; End: 1554; Duration: 51 minutes
Bench - 115x5, 135x5, 160x5 | 185x5, 210x5, 235x5 | 185x5, 185x5, 185x5, 185x5, 185x5
Bulgarian split squat - L/R - 2x25 lbs - 10, 10, 10, 10, 10
Seated DB press - 2x45 lbs - 10, 10, 10, 10, 10
One-arm cable row - L/R - 50 lbs - 10, 10, 10, 10, 10 (per arm)
HLR - 5+5+5
Overhead triceps extension - 2x25 lbs - 15
Chin-up - BW - 10+5
Assault bike - 5 minutes

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Warm-up sets in 7 minutes, main work in 9 minutes, supplemental work in 14 minutes, assistance superset throughout.

Pump city, but I was wasted after the last set of BSS. Managed to finish strong, just slowly. Happy to have gotten the HLRs today—full toes-to-bar—even if it took rest-pause to get there.

9 Likes
5401

solid pressing big fella

1 Like
5402

Thanks, @simo74!

It was a good set—and there’s no pump like a bench press pump!

1 Like
5403

5s PRO, 5x5 FSL - 2025.c0w3d5

Thursday - 19 June 2025
Workout: Squat, 1450-1555 (65 minutes)

Jumps/throws

Begin: 1459; End: 1544; Duration: 45 minutes
Squat - 125x5, 150x5, 180x5 | 205x5, 230x5, 260x5 | 205x5, 205x5, 205x5, 205x5, 205x5
Ab mat crunch - 10 lbs - 10, 10, 10, 10, 10
Upright row - 60 lbs - 10, 10, 10, 10, 10
Supinated lat pulldown - 110 lbs - 10, 10, 10, 10, 10
KB swing - 32 kg - 15
T-bar row - 110 lbs - 15
Rear delt flye - 2x17.5 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Warm-up sets in 7 minutes, main work in 8 minutes, supplemental work in 12 minutes, assistance superset throughout.

There’s no doubt that was the best workout of the week, maybe even of the entire cycle: fast, strong, and feeling good.

Plan is to round out the week with the hard conditioning tomorrow, then easy conditioning on Saturday before I head to Copehagen. Next week is entirely off—there’s not really a gym at the hotel, and the conference schedule probably won’t allow time for any kind of workouts anyway—but hopefully I’ll be up for a little something after I return home late next week.

14 Likes