Becoming Canis dirus - SvenG's Training Log

Training Logs
5424

5x5/3/1, 5x5 FSL - 2025.c1w1d2

Monday - 30 June 2025
Workout: Press + dead, 0905-1015 (70 minutes)

Jumps/throws

Begin: 0919; End: 1005; Duration: 46 minutes
Press - 85x5, 100x5, 115x5, 115x5, 115x5, 115x5, 115x5
Deadlift - 205x5, 205x5, 205x5, 205x5, 205x5
Decline DB press - 2x65 lbs - 10, 10, 10
V-grip cable row - 100 lbs - 10, 10, 10
BSS - L/R - 2x30 lbs - 10, 10, 10
Dip - 10 lbs - 15
Face pull - 55 lbs - 15
Ab wheel - ramp 14 - 10+5

Assault bike - 5 minutes

Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps

Main work in 20 minutes, supplemental in 26 minutes, assistance superset throughout.

That was solid work today.

Tough, but solid.

Worried that I was going to crash out after the press top sets, but like the bench reps yesterday, turns out I can pull 205 without thinking about it too hard—they were all clean, fast, crisp reps.

It was a good morning!

12 Likes
5425

5x5/3/1, 5x5 FSL - 2025.c1w1d3

Tuesday - 01 July 2025
Workout: Conditioning + calves, 1515-1615 (60 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) Wall ball - 20 lbs - 10
c) Push-up - 20

Assault bike - 10 minutes

Had to wait for the driveway to dry out, but it did. Air was super-thick, though—felt like I was trying to inhale soup again.

12 Likes
5426

5x5/3/1, 5x5 FSL - 2025.c1w1d4

Wednesday - 02 July 2025
Workout: Bench + squat, 1040-1135 (55 minutes)

Jumps/throws

Begin: 1050; End: 1126; Duration: 36 minutes
Bench - 155x5, 180x5, 200x5, 200x5, 200x5, 200x5, 200x5
Squat - 185x5, 185x5, 185x5, 185x5, 185x5
Lateral raise - 2x17.5 lbs - 10, 10, 10
Upright row - 60 lbs - 10, 10, 10
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10, 10
Rear delt flye - 2x17.5 lbs - 15
T-bar row - 110 lbs - 15
Ab mat crunch - 10 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps

Main work in 16 minutes, supplemental in 20 minutes, assistance superset throughout.

Crushed that! I was moving quickly and everything felt pretty smooth.

14 Likes
5427

5x5/3/1, 5x5 FSL - 2025.c1w1d5

Thursday - 03 July 2025
Workout: Dead + press, 0940-1035 (55 minutes)

Jumps/throws

Begin: 0948; End: 1024; Duration: 36 minutes
Deadlift - 205x5, 240x5, 270x5, 270x5, 270x5, 270x5, 270x5
Press - 85x5, 85x5, 85x5, 85x5, 85x5
Flat DB press - 2x65 lbs - 10, 10, 10
One-arm DB row - 50 lbs - 10, 10, 10
Serratus crunch - 25 lbs - 10, 10, 10
OH triceps ext - 2x30 lbs - 15
BB row - 135 lbs - 15
Lateral lunge - L/R - 2x25 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps

Main work in 20 minutes, supplemental in 16 minutes, assistance superset throughout.

Funny: I have the day off, so there’s no pressure to get back to my desk, but man—I was moving today! Deads were tough but not impossible, though I was worried about energy levels for the press supplemental work. Like everything else, though, it turns out I can press 85 without thinking too hard. Not sure what 3s week will be like, though: These 5s week FSL sets are still pretty light.

Nothing to do but to hit up some conditioning, recover, and get ready for next week!

14 Likes
5428

5x5/3/1, 5x5 FSL - 2025.c1w1d6

Friday - 04 July 2025
Workout: Conditioning + calves, 1140-1240 (60 minutes)

Donkey calf raise - 90 lbs - 3 minutes

EMOM, 10 minutes:
a) Hang power clean - 115 lbs - 4
b) Towel hop - time remaining

3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Shrug - 2x65 lbs - 10
c) Back ext - 10 lbs - 10

Assault bike - 10 minutes

That was hard physically, but even harder mentally—somehow my mind thinks my body should have the day off just because it does.

The EMOM didn’t look like much on paper, but I was dragging by the end. The sled was moving quickly, but the transitions between movements felt slow. Got it all done, though, so that’s today’s win.

Now on to cut the grass, then chill out a bit, and finally head out to see some fireworks with friends tonight!

Happy 4th, everyone!

13 Likes
5429

5x5/3/1, 5x5 FSL - 2025.c1w1d7

Saturday - 05 July 2025
Workout: Easy conditioning, 1705-1740 (35 minutes)

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

Assault bike - 20 minutes

Late start, well fed, crushed the bike: Averaged a little better than 12-cal/minute. On to Week 2!

11 Likes
5430

You’re absolutely ridiculous!! (In the best possible way.)

1 Like
5431

5x5/3/1, 5x5 FSL - 2025.c1w2d1

Sunday - 06 July 2025
Workout: Squat + bench, 1205-1310 (65 minutes)

Jumps/throws

Begin: 1216; End: 1259; Duration: 43 minutes
Squat - 200x5, 225x5, 255x5, 255x5, 255x5, 255x5, 255x5
Bench - 165x5, 165x5, 165x5, 165x5, 165x5
Lat pulldown - 100 lbs - 10, 10, 10
Deficit RDL - 185 lbs - 10, 10, 10
Arnold press - 2x30 lbs - 10, 10, 10
EZ curl - 50 lbs - 15
Ab wheel - ramp 14 - 10+5
Skull crusher - 2x25 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps

Main work in 22 minutes, supplemental in 21 minutes, assistance superset throughout.

Not sure what to expect with deadlifts on Thursday, but let’s hope this one was the toughest workout of the week—that was good, hard work today.

15 Likes
5432

5x5/3/1, 5x5 FSL - 2025.c1w2d2

Monday - 07 July 2025
Workout: Press + dead, 0850-0955 (65 minutes)

Jumps/throws

Begin: 0906; End: 0945; Duration: 39 minutes
Press - 95x5, 105x5, 120x5, 120x5, 120x5, 120x5, 120x5
Deadlift - 225x5, 225x5, 225x5, 225x5, 225x5
One-arm cable row - L/R - 50 lbs - 10, 10, 10
KB swing - 32 kg - 10, 10, 10
Decline DB press - 2x70 lbs - 10, 10, 10
Hanging knee windsheild wiper - 15
Rope pushdown - 50 - 15
Wendler row - 115 lbs - 15

Assault bike - 5 minutes

Assistance totals:
Push - 45 reps
Pull - 45 reps
Single-leg/core - 45 reps

Main work in 19 minutes, supplemental in 20 minutes, assistance superset throughout.

Solid morning, really happy with the press: 95 felt darn near impossible, but I was firing on all cylinders by the time I hit the second set at 120. Deadlifts were good too—found my groove there this morning.

15 Likes
5433

Happy Birthday mate, from the future! :slight_smile:

1 Like
5434

Happy big cake day!

1 Like
5435

Happy Birthday!

1 Like
5436

oh i missed that cake earlier, Happy birthday young fella. :wink:

2 Likes
5437

Thanks, guys! This time the cake really is for my birthday, but you’re about 3 hours early: 8 July is the big day.

(I guess it’s already the 8th for my friends down under, though, huh?)

6 Likes
5438

Mate, it was been the 8th July for 2 meals already, and neither of them had any cake. LOL

3 Likes
5439

I did have a lunch beer at a work function in Sven’s honour though…

2 Likes
5440

happy Cake Day!

1 Like
5441

Americans are behind mate

Happy big cake day

1 Like
5442

Happy Birthday!

1 Like
5443

Happy Birthday Sven!

1 Like