Becoming Canis dirus - SvenG's Training Log

Training Training Logs
5464

5x5/3/1, 5x5 FSL - 2025.c1w3d5

Thursday - 17 July 2025
Workout: Dead + press, 0900-1020 (80 minutes)

Jumps/throws

Begin: 0912; End: 1008; Duration: 56 minutes
Deadlift - 240x5, 270x5, 300x5, 300x5, 300x5, 300x5, 300x5
Press - 100x5, 100x5, 100x5, 100x5, 100x5
Lateral lunge - L/R - 2x30 lbs - 10, 10, 10
One-arm DB row - L/R - 50 lbs - 10, 10, 10
Flat DB press - 2x70 lbs - 10, 10, 10
Ab mat crunch - 10 lbs - 10+5
Wendler row - 115 lbs - 15
(Short) BB front raise - 50 lbs - 10+5

Assault bike - 5 minutes

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

Main work in 31 minutes, supplemental in 25 minutes, assistance superset throughout.

Fasted—fueled by sheer force of will.

This fasted business isn’t really what I prefer these days, but it’s better than not getting the work done: Gotta do whatcha gotta do sometimes.

Deads moved well but left me exhausted, to say nothing of those lateral lunges layered on top. Pretty happy with the day, though, even if it felt like I was moving at a snail’s pace: That was definitely the hardest workout of the cycle.

17 Likes
5465

5x5/3/1, 5x5 FSL - 2025.c1w3d6

Friday - 18 July 2025
Workout: Conditioning + calves, 1000-1055 (55 minutes)

Donkey calf raise - 90 lbs - 3 minutes

EMOM, 10 minutes:
a) BB curl - 60 lbs - 6
b) Towel hop - time remaining

3 rounds of:
a) Sled push - 90 lbs - 50 yards
b) Hang power clean - 135 lbs - 3
c) Press - 135 lbs - 3

Assault bike - 10 minutes

That was tough, too—maybe it’s just time to admit it has nothing to do with the weather, and it’s more just plain ol’ hard work.

Took the first rep of press from the floor in each round: I’d finish the power clean, reset the barbell, take a deep breathe, and go. Happy with how that bit went, too: It left my lungs heaving in short order!

Edit: I almost delayed this in favor of some work stuff that had (but did not require) my attention this morning. Glad I decided on a “break,” because it’s now pouring down rain and it seems likely that I would not have been able to get this in this afternoon—guess I made a wise choice!

16 Likes
5466

5x5/3/1, 5x5 FSL - 2025.c1w3d7

Saturday - 19 July 2025
Workout: Easy conditioning, 1245-1320 (35 minutes)

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

Assault bike - 20 minutes

Only 11 cal/minute average today, I must be slacking (haha).

Didn’t look at the clock for the first 17-18 minutes, just let my body determine the pace—and then kept it once I finally looked and saw where I was.

On top of that, I’m feeling good today, so it’s a win all the way around!

11 Likes
5467

Why have I never thought of this? My sessions lack arm work (or any isolation work) and I need to jump more. This looks like an easy win-win plan.

How’d that sled work feel? I don’t have 50 yards so I’m turning every 25, but that also gives me a breather.

1 Like
5468

@Frank_C - You’re right: It’s an easy way to get in some work that I’d otherwise ignore, and the towel hop (or jump rope or whatever…) gets the heart rate elevated a bit—definitely a win-win.

For the record, my 50-yard pushes are actualy 2x25-yard: Up the driveway and back down, so I’ve got a turn there, too. That said, I never really stop or stand up, so it’s as close to 50 yards as I can get.

2 Likes
5469

7WP, Deload - 2025.d0d1

Sunday - 20 July 2025
Workout: Press, 1010-1110 (60 minutes)

Jumps/throws

Begin: 1024; End: 1054; Duration: 30 minutes
Press - 95x5, 110x3, 125x1, 135x1
CS DB row - 2x50 lbs - 10, 10, 10
Decline DB press - 2x70 lbs - 10, 10, 10
Deficit RDL - 185 lbs - 10, 10, 10
BB curl - 60 lbs - 15
Rope pushdown - 20 lbs - 15
BSS - L/R - 2x30 lbs - 15

Assault bike - 10 minutes

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

Main work with assistance supersets in 12 minutes, remaining assistance in 18 minutes.

I’ve got a previously-unanticipated work trip in 4 weeks that’ll leave me without access to a barbell (and maybe not even a reasonable hotel gym), and if I would’ve started Cycle 2 this week, that would’ve put a programmed between-leaders-and-anchor deload just ahead of what might be a forced week of push-ups or something…

I could’ve done whatever here, but I talked myself into a 7WP, Deload week—in part because I didn’t feel like I needed it. So I cycled up the TMs and just dove in.

And besides, when there is doubt, there is no doubt.

Not sure why I suddenly switched to press today, but I’m happy with how everything moved, and it was nice not to feel rushed.

Edit: It’s worth noting a discovery I made this past week: What used to be my “fat-boy shorts” that had more recently become just my “shorts” are now feeling looser than they have in quite awhile. Might be another reason I chose the 7WP, Deload: 5x5/3/1 isn’t easy, so maybe I subconsciously realized it might be better to not overreach and burn myself out as I so often do, but instead take a week, recover deliberately, and keep letting 5/3/1 do its thing?

13 Likes
5470

7WP, Deload - 2025.d0d2

Monday - 21 July 2025
Workout: Deadlift, 1250-1350 (60 minutes)

Jumps/throws

Begin: 1306; End: 1334; Duration: 28 minutes
Deadlift - 230x5, 260x3, 295x1, 325x1
V-grip cable row - 110 lbs - 10, 10, 10
Seated DB press - 2x45 lbs - 10, 10, 10
Ab wheel - ramp 14 - 10, 10, 10
Chin-up - BW - 12+3
Dip - 45 lbs - 15
KB swing - 32 kg - 15

Assault bike - 10 minutes

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

Main work with assistance supersets in 11 minutes, remaining assistance in 17 minutes.

Late start, guts unhappy immediately before, got it done—and not too bad, considering.

15 Likes
5471

7WP, Deload - 2025.d0d3

Tuesday - 22 July 2025
Workout: Easy conditioning, 1525-1600 (35 minutes)

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

Assault bike - 20 minutes

12.2+ km, 252+ calories—pushing, but not so much that I couldn’t sustain it for 20 minutes. Happy.

11 Likes
5472

7WP, Deload - 2025.d0d4

Wednesday - 23 July 2025
Workout: Bench, 1610-1700 (50 minutes)

No jumps/throws

Begin: 1618; End: 1645; Duration: 27 minutes
Bench - 170x5, 195x3, 220x1, 240x1
BB row - 155 lbs - 10, 10, 10
Incline DB press - 2x70 lbs - 10, 10, 10
HLR - 10, 10, 10
Face pull - 55 lbs - 15
CT’s modified French press - 75 lbs - 15
Lateral lunge - L/R - 2x30 lbs - 15

Assault bike - 10 minutes

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

Main work with assistance supersets in 11 minutes, remaining assistance in 16 minutes.

The slate came in, so we’re finally getting the roof repaired from that tree falling earlier this spring—but now the driveway is a mess with trucks, equipment, supplies, and scraps everywhere, so I skipped jumps and throws for lack of space.

The work itself was easy, breezy, beautiful. Except for lateral lunges: I don’t know why I ever think one massive set of 15 on each side is going to be better than 3 sets of 10 on each… Oh well, I survived.

Oh, and: CT’s modified French press was still awkward—too light today, for sure, but even so, it’s still not hitting right. Probably better off with skull crushers or something…

15 Likes
5473

What about a JM press?

3 Likes
5474

@aholding88 - That’s a great idea—thanks! It’s been awhile since I’ve done those, and they fell off my radar. Making a mental note of that…

1 Like
5475

7WP, Deload - d0d5

Thursday - 24 July 2025
Workout: Squat, 0910-1000 (50 minutes)

No jumps/throws

Begin: 0919; End: 0945; Duration: 26 minutes
Squat - 205x5, 235x3, 265x1, 290x1
One-arm cable row - L/R - 50 lbs - 10, 10, 10
Decline DB press - 2x70 lbs - 10, 10, 10
Back ext - 25 lbs - 10, 10, 10
Upright row - 65 lbs - 15
Skull crusher - 2x25 lbs - 15
Serratus crunch - 25 lbs - 15

Assault bike - 10 minutes

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

Main work with assistance supersets in 12 minutes, remaining assistance in 14 minutes.

Walk-outs with 265 and 290 felt heavy, but only the rep with 290 felt that way. Not sure I was even warmed up yet…

Rest of it was fine, nothing else noteworthy.

17 Likes
5476

7WP, Deload - 2025.d0d6

Friday - 25 July 2025
Workout: Easy conditioning, 1715-1750 (35 minutes)

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

Assault bike - 20 minutes

Done.

10 Likes
5477

7WP, Deload - 2025.d0d7

Saturday - 25 July 2025
Workout: Easy conditioning, 1345-1420 (35 minutes)

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

Assault bike - 20 minutes

Done.

10 Likes
5478

5x5/3/1, 5x5 FSL - 2025.c2w1d1

Sunday - 27 July 2025
Workout: Squat + bench, 1130-1235 (65 minutes)

Jumps/throws

Begin: 1142; End: 1224; Duration: 42 minutes
Squat - 190x5, 220x5, 250x5, 250x5, 250x5, 250x5, 250x5
Bench - 160x5, 160x5, 160x5, 160x5, 160x5
Decline DB press - 2x70 - 10, 10, 10
Cable crunch - 50 lbs - 10, 10, 10
One-arm DB row - L/R - 50 lbs - 10, 10, 10
Dip - 45 lbs - 15
Back extension - 25 lbs - 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 23 minutes, supplemental in 19 minutes, assistance superset throughout.

Finally starting the second leader in 5x5/3/1: The deload was good, and a productive way to deal with my travel calendar in August, but I’m glad to be back at it, full bore.

I was interested in how 5x5 with 250 was going to feel today, particularly given how the squat singles went last week, but it was no problem: Strong and fast—definitely solid reps today.

Oh, and before I forget, here at my TMs for this cycle:

Squat - 290 lbs
Press - 135 lbs
Dead - 325 lbs
Bench - 240 lbs

That’s up 5 lbs on press and bench over Cycle 1, and up 10 lbs on squat and deadlift.

Let’s get after it!

16 Likes
5479

Looking strong man!!

1 Like
5480

@george220 - Thanks, my man! I’m feeling good, too—not sure what more you could ask for.

2 Likes
5481

5x5/3/1, 5x5 FSL - 2025.c2w1d2

Monday - 28 July 2025
Workout: Press + dead, 1525-1620 (55 minutes)

Jumps/throws

Begin: 1534; End: 1609; Duration: 35 minutes
Press - 90x5, 105x5, 115x5, 115x5, 115x5, 115x5, 115x5
Deadlift - 215x5, 215x5, 215x5, 215x5, 215x5
One-arm DB press - L/R - 50 - 10, 10, 10
HLR - 10, 10, 10
Lat pulldown - 110 lbs - 10, 10, 10
JM press - 60 lbs - 15
KB swing - 32 kg - 15
Rear delt flye - 2x17.5 lbs - 15

Assault bike - 5 minutes

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

Main work in 18 minutes, supplemental in 17 minutes, assistance superset throughout.

Great day—happy that both press and deadlift felt easy.

@aholding88 - Gave the JM press a shot today: I need to work on it, but it definitely felt better than that modified French press has lately—thanks for the suggestion!

14 Likes
5482

5x5/3/1, 5x5 FSL - 2025.c2w1d3

Tuesday - 29 July 2025
Workout: Conditioning + calves, 1500-1355 (55 minutes)

Seated calf raise - 120 lbs - 3 minutes

EMOM, 10 minutes:
a) Clean & press - 115 lbs - 3
b) Towel hop - time remaining

3 rounds of:
a) Farmer’s walk - 2x77 lbs - 50 yards
b) Wall ball - 20 lbs - 8
c) Box jump - 24-inch - 8

Assault bike - 10 minutes

Hot and toasty!

And toasted!

14 Likes
5483

What is a towel hop? I am imagining you jumping rope but with a towel right now :smiley:

1 Like