Becoming Canis dirus - SvenG's Training Log

Training Training Logs
563

5s PRO, 5x5 FSL - c3w3d7

Saturday - 25 September 2021
Workout: Extra conditioning, 1220-1300 (40 minutes)

Oscar WOD - AMRAP, 23 minutes
a) 9 Devil’s presses - 2x30 lbs
b) 20 alternating lunges - 2x30 lbs
c) 9 push presses - 2x30 lbs
d) 20 sit-ups
5 full rounds + 25 reps (finished last 33 reps in an additional 1:42)

6 + 6 Devil’s presses - 2x30 lbs
BPA - red - 4x(10 high + 10 mid + 10 low)

Awful, awful, awful.

If I had no fire yesterday, then I’ve got nothing but a pile of soaking wet ashes today. Oscar rep total wasn’t bad compared to last week in the end, but I had to will myself through every single rep from the first one forward. Got 54 Devil’s presses in with that WOD, so I finished up the daily 60 with an additional 6 reps immediately following.

I also noticed that I miscalculated last week and I actually owed myself another 6 Devil’s press reps; it absolutely doesn’t matter, but I’m an ass, so I went ahead and did another 6 additional reps today to rectify that.

'Cause, yeah, that made a difference in my overall progress.

Honestly, I’m just glad to be done for today. I don’t know if it’s a 1s week deadlift hangover, life stress creeping in, or just not enough rest or food or something, but hopefully I’ll wake up with some kind of a spark tomorrow.

5 Likes
564

Eventually, I’d think all those little things add up man.

I feel the same way after heavy deadlifts, they’re soul suckers haha. Awesome consistency in here, as others have said.

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565

Thanks, man! The past few days have just been get-it-done kind of workouts, for sure. I’m actually okay with that in the short run—even if I whine about it here.

I’m expecting to bounce back quickly. Pretty sure I just gotta clear my head of some work-related mumbo-jumbo and all will be well.

566

5s PRO, 5x5 FSL - c3w3 - summary

Really, really happy with 1s week. Squat was the roughest, but I got 'em in, and everything else just moved so well. I’m tired, even today after a really good night’s sleep. But I’ll bounce back quickly enough. Hit all of my goals for the week, and I ate well, too.

Moving into 7th Week Protocol, TM Testing this week. Let’s hope I don’t have to eat these words, but the only one that concerns me is squat. My schedule will be a little off, too, due to some work obligations, so I’ll be testing press today and will be doing back-to-back easy conditioning days on Tuesday and Wednesday. That’s the current plan, anyway.

So, my goals for this week:

  • Complete all 4 lifting workouts to establish TMs for next leader cycle
  • Complete 3 days of easy conditioning
  • Do 50 burpees + swings every day (using new 24-kg KB!)
  • Eat right

I’m still leaning toward continuing this 5s PRO, 5x5 FSL template as the next leader. It has been working for me, it allows me to push my hard conditioning, and it fits my schedule—all of which are key to maintaining consistency. I will eventually progress a harder template—probably BBB—but for now 5s PRO, 5x5 FSL seems tailor made for my situation.

Final note: today marks one year since I began renovating my gym space. It began looking like this:

begin
begin1222×449 859 KB

and 5 weeks later, it looked like this:

end
end1222×449 906 KB

Now, I’m no carpenter, but my father is. And I spent the better part of my high school years as his apprentice, so I’m very proud of my work here.

Really it’s a testament to my dad’s skill and, more importantly, his willingness to invest the time in me to pass on a bit of that skill, even though we both knew I wasn’t going to follow in his footsteps professionally. I just hope I can do the same with my son as he finds his way into manhood.

So, Dad, this one’s for you!

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567

That is amazing!

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568

Oh, @anna_5588, I could fill a book. Suffice it to say, however, I can only agree with you!

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569

7WP, TM Test - d1

Sunday - 26 September 2021
Workout: Press, 0800-0845 (45 minutes)

Warm-up
Throws + jumps

Begin: 0815; End: 0840; Duration: 25 minutes
Press - 50x5, 65x5, 75x5 | 90x5, 100x5, 115x5, 125x5
Pull-up - BW - 14, 11
Bulgarian split squat - L/R - BW - 30, 20
Push-up - 25
Band face pull - red - 25
Band pushdown - red - 25

Fasted—because that’s just how it went today.

Press TM cycled up to 125 and I nailed all 5 reps. Estimated 1RM is now 146 lbs; I’m sure I could hit 135 for a single, but I have no desire to test that goal just now. Instead, I’m just gonna ride it out until 135 becomes my TM, at which point we’ll call the goal achieved. If all goes well, it’s only like two cycles away, anyway.

Burpees + swings later.

5 Likes
570

One of my favourite things in the forum is the “great dad” stories

My dad is a great person, but could have done a lot more when it came to actually being a dad to my little bro (he was great for me). Some of it is probably cultural differences in perception of a dad’s role, but he also didn’t really bother to learn or change when mum pointed things out so…

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571

That’s a sweet home gym! I am sure your dad would be proud of your work on it. :slight_smile:

Solid cycle put in. Lifts are improving nicely with lots of room for growth in your next cycles.

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572

Thanks, brother! I’ve always worked out at home—at least since college, anyway—but it’s been downright pleasurable to walk out into the (more) finished space this past year! Still have a ways to go—drywall, HVAC, etc.—but the insulation and false floor alone have been transformative.

2 Likes
573

7WP, TM Test - d1

Sunday - 26 September 2021
Workout: Extra conditioning, 1505-1515 (10 minutes)

50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between

There’s so much I could say about things only partially impacting training—it’s been a productive day since my earlier post—but I’ll just say the work stuff that was feeling burdensome is looking up, and I’ll leave it there for now.

This workout was quick and easy, but I got the HR up and fired up my glutes. Just what I was looking for. Oh, and first time out with that new 24-kg KB, too… I like it!

3 Likes
574

7WP, TM Test - d2

Monday - 27 September 2021
Workout: Squat, 0845-0930 (45 minutes)

Warm-up
Throws + jumps

Begin: 0900; End: 0925; Duration: 25 minutes
Squat - 105x5, 130x5, 155x5 | 180x5, 205x5, 230x5, 255x5
Chin-up - BW - 15, 10
HLR - 20, 20
Push-up - 25
BPA - red - 1x(10 high + 10 mid + 10 low)
Band pushdown - red - 25

Crushed those squats! 255 wasn’t particularly fast, but it was explosive. Really focused on my bracing, put up 5 very clean, very smooth reps.

Nearly had 15 pull-ups in one set yesterday (the 14 I did get was a struggle), but this morning I put up 15 chins in one set, which was cool. Haven’t done that in forever. (Maybe ever?)

Burpees + swings later.

5 Likes
575

7WP, TM Test - d2

Monday - 27 September 2021
Workout: Extra conditioning, 1025-1035 (10 minutes)

50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between

Done.

3 Likes
576

7WP, TM Test - d3

Tuesday - 28 September 2021
Workout: Easy conditioning, 0745-0835 (50 minutes)

25 1-pump burpees + 24-kg KB swings
Weighted vest walk - 20 kg - 35 minutes
25 1-pump burpees + 24-kg KB swings

Fasted. Late start—initially planned to get this in more or less upon waking, but a pretty wicked thunderstorm was tearing through so I decided to wait it out. Glad I did, because aside from some humidity, the air was cool but not cold and the walk itself was downright pleasant.

One reason I prefer to walk early when I can is to avoid all of the dog walkers in the neighborhood—apparently we really like dogs around here. Anyway, that didn’t work out this morning, and along the way one older lady stopped me to ask, “Are you a triathlete or something? 'Cause your legs are like tree trunks.” Now the thought of “athlete”, let alone “triathlete,” as a term to describe me is honestly laughable, but I understand her point of reference and I thoroughly appreciate the compliment. Maybe this 5/3/1 stuff is working better for me than I think!

Lastly, I confess I ate two large bowls of Pumpkin Spice Cheerios and a large brownie before bed last night. Work stress is headed into its crescendo—yes, you’re right, that’s absolutely no excuse—but things should begin to settle down over the next 24-48 hours. Just gotta keep my head on straight and not overdo the junk until things subside.

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577

Probably going to get flamed on here but whatever. This is kind of depressing to me. I mean this is what 600 calories or so ( I mean depending on the size of the bowl and brownies but just considering regular servings but I think it still holds even if it is more just to a lesser extent). You do that once a week and you are up less than 100 calories a day. You are fine dude. Don’t be so hard on yourself. You are killing it 99% of the time. Like your log is on point every time I come in here. Maybe a professional physique athlete has to be this careful but for most of us where it is just a hobby and we are not concerned about hitting 5% body fat, I think it is fine. I applaud the accountability though.

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578

Thanks, my man. Your words and your perspective mean a lot!

This is what it’s about, really. Just trying to be transparent—I could just as easily not post this info. But if I can’t be honest here, then… it’s kinda like, what’s the point, right?

:slight_smile:

4 Likes
579

7WP, TM Test - d4

Wednesday - 29 September 2021
Workout: Easy conditioning, 0520-0610 (50 minutes)

25 1-pump burpees + 24-kg KB swings
Weighted vest walk - 20 kg - 35 minutes
25 1-pump burpees + 24-kg KB swings

Fasted. Out the door early today, but got this one in. Managed yesterday alright—not perfect, but not out-of-control either.

3 Likes
580

7WP, TM Test - d5

Thursday - 30 September 2021
Workout: Deadlift + extra conditioning, 0740-0835 (55 minutes)

Warm-up
Throws + jumps

Begin: 0758; End: 0827; Duration: 29 minutes
Deadlift - 120x5, 150x5, 180x5 | 210x5, 240x5, 270x5, 295x5
Pull-up - BW - 15, 10
Ab wheel - ramp (9) - 30, 20
Push-up - 25
Band face pull - red - 25
Band pushdown - red - 25

50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between

Fasted. Decent workout. Deads were pretty good, though last 2 reps at 295 felt lopsided: Right side came up a tiny bit quicker than the left? Maybe all that PT this spring shifted the weakness over to my left side… Happy with that TM, in any case.

Hit 15 pull-ups in that first set. Technically it was like 14.75 with a bit of a kip to clear the bar—stalled with my chin just underneath it—but close enough. That’s gotta be a PR of some sort. I know I can do it now, so 15 clean reps are within reach.

Went ahead and did the conditioning work immediately following. Swings felt really good after those deadlifts.

8 Likes
581

7WP, TM Test - d6

Friday - 01 October 2021
Workout: Bench + extra conditioning, 0740-0825 (45 minutes)

Warm-up
Throws + jumps

Begin: 0757; End: 0818; Duration: 21 minutes
Bench - 100x5, 120x5, 150x5 | 175x5, 200x5, 225x5, 245x5
Deficit reverse lunge - L/R - BW - 30, 20
Chin-up - BW - 15, 10
Band pushdown - red - 25
BPA - red - 1x(10 high + 10 mid + 10 low)
Push-up - 25

50 1-pump burpees + 24-kg KB swings - 2x25, 25-second rest between

TM tests done, hit 5 good reps for all lifts, so I’m moving forward with top set weights as TMs for next leader. Bench moved well today; 245 wasn’t easy, by any stretch, but not hard either. Got 15 clean chins in that first set, will start creeping that up in the weeks ahead.

Immediately into burpees + swings. Lunges felt good, swings did not—they didn’t hurt or anything, they just weren’t therapeutic like yesterday. And the burpees felt slow. But that’s it for today, so onward and upward.

7 Likes
582

Did I miss something jeez that seems a lot higher than the last time I saw you bench. Awesome!

1 Like