God Sven is a Beast - Anchor - 2026.c6w2d1
Sunday - 25 January 2026
Workout: Easy conditioning, 1900-1920 (20 minutes)
Assault bike - 15 minutes
It’s been snowing pretty much non-stop since about 0100, and fast, too: Despite the plows being out, they’re just not able to keep up with it all.
And so I opted for a post-dinner ride tonight. Not my preference, to be sure, but definitely better than nothing.
And so I opted for a post-dinner ride tonight. Not my preference, to be sure, but definitely better than nothing.
It’s honestly pretty awesome. Goes along with Stan Efferding’s “10 minute walk post meals” idea. Lotta benefits there.
I’ll have to backtrack through your log. I’ve never done GIAB.
Thanks!
First time through for me, and I like the setup: It’s a bit different than a lot of the others I’ve run.
Oh, and I found your log—excited to follow along.
God Sven is a Beast - Anchor - 2026.c6w2d2
Monday - 26 January 2026
Workout: Press + deadlift, 1415-1525 (70 minutes)
Jumps/“throws”
Begin: 1429; End: 1516; Duration: 47 minutes
Deadlift - 250 lbs - 5, 5, 5, 5, 5
Press - 100x3, 115x3, 130x3, 105x3, 120x3, 135x5
Decline DB squeeze press - 2x55 lbs - 10, 10, 10
Deficit reverse lunge - L/R - 2x45 lbs - 10, 10, 10
V-grip cable row - 145 lbs - 10, 10, 10
Dip - 45 lbs - 10, 10
Neck extension - 30 lbs - 10, 10
EZ curl - 55 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 26 minutes, supplemental in 14 minutes, assistance superset throughout.
Okay, that setup makes more sense than whatever garbage I tried to pull last week. It definitely helps if you read the template properly.
Not much to say about today: Pretty much just getting the work done.
I’ll probably ride the bike after dinner again tonight: We’re still digging out, and the temperatures are going to be crazy low—kids’ school has already been cancelled for tomorrow.
Onward and upward!
God Sven is a Beast - Anchor - 2026.c6w2d2
Monday - 26 January 2026
Workout: Easy conditioning, 1925-1945 (20 minutes)
Assault bike - 15 minutes
Dinner:
Need I say more?
We’re in opposite land here mate, by 10am here it was closing in on 40deg C (105F).
I appreciate the way you write out your workouts. I’m still trying to figure out Wendler’s recommendations for the single-leg and core work. I think I have it balanced for my needs albeit a bit different than how he writes it. How hard do you push the single-leg work? If you have to give it an RPE or RIR, where would it land? For my one workout of my new program, my single-leg work took up the bulk of the time and I’m wondering if I need to view it differently.
Can’t go wrong with steak and potatoes! Looks amazing!
@Frank_C - Thanks for the question. I’ll admit I feel like I’m not great at managing assistance work, but generally speaking, I push it “hard”—so maybe RPE 8 or so. (I think I’m horrible at RPE estimates, though, so take that for what it’s worth.)
I’m usually close to technical failure in the last few reps—that’s especially true for the last set or two of a movement—and I am always breathing heavily when it’s over. If I’m not, I tend to add weight the next time I do that movement.
I almost always superset the main/supplemental work with an assistance movement, and then I cycle from (say) push to pull to single-leg/core as I move through the work, so there’s some built-in recovery. All of that makes it hard to track just how long the assistance itself takes, but I’m usually trying to do a main/supplemental set every 2-4 minutes, so that’s maybe 90 seconds for the assistance work, except for unilateral movements, which obviously take longer…
Anyway, I’m rambling now, but I’d say RPE 8 with 5-10 minutes of actual work per category per workout?
@shaneinga - I’m actually not a huge fan of filet—at least not compared to Mrs. SvenG—but that one really was as close to perfect as I’ve had in a long, long time!
God Sven is a Beast - Anchor - 2026.c6w2d3
Tuesday - 27 January 2026
Workout: Conditioning + calves, 1425-1455 (30 minutes)
Standing calf raise - BW - 3 minutes
Reps: 108
Tabata burpee - 8x(20 on/10 off)
Reps: 8x5 (40 total)
EMOM - 15 minutes
Cluster - 115 lbs - 3
I’m really liking these conditioning days—I’m working hard but not dying, and I generally feel energized after the fact.
But maybe that just means I’m doing it wrong, haha!
But maybe that just means I’m doing it wrong, haha!
The opposite, and a lesson that took me a LONG time to learn. The body needs to receive “just enough” stimulus to grow. When we nuke it, it doesn’t have time to grow: only to recover. Just for us to carpet bomb it all over again.
You’re definitely doing it right if you’re seeing growth and working hard.
Right you are, my dude—always nice to have you pop in!
This, for sure.
God Sven is a Beast - Anchor - 2026.c6w2d3
Tuesday - 27 January 2026
Workout: Easy conditioning, 1900-1920 (20 minutes)
Assault bike - 15 minutes
Done!
That makes sense. I tried a version of Krypteia a while back and I would run the main lift by itself and then do this with everything else. It turned into circuit training which is tough to do in January at a commercial gym. I think this approach is good for efficiency and work capacity, but there are definitely days where it sucks. Those days make a ‘traditional day’ of just doing 3-4 sets of an exercise with 90 sec rest between sets feel glorious…but also slow.
Nailed it! This is how I felt after my pathetic 8 minutes of running the other day. Live to train another day instead of crawling away.
Couldn’t agree more!
God Sven is a Beast - Anchor - 2026.c6w2d4
Wednesday - 28 January 2026
Workout: Bench + squat, 1100-1205 (65 minutes)
Jumps/“throws”
Begin: 1110; End: 1151; Duration: 41 minutes
Squat - 225 lbs - 5, 5, 5, 5, 5
Bench - 170x3, 195x3, 220x3, 180x3, 205x3, 230x5
DB shoulder press - 2x52.5 lbs - 10, 10, 10
Ab wheel - ramp (14) - 10, 10, 10
BB row - 175 lbs - 10, 10, 10
Rope pushdown - 40 lbs - 10, 10
Ab mat crunch - 10 lbs - 10, 10
BB shrug - 175 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 22 minutes, supplemental in 15 minutes, assistance superset throughout.
Just keeping my head down and doing the work—nothing interesting happening here.
God Sven is a Beast - Anchor - 2026.c6w2d4
Wednesday - 28 January 2026
Workout: Easy conditioning, 1900-1920 (20 minutes)
Assault bike - 15 minutes
That’s that.
God Sven is a Beast - Anchor - 2026.c6w2d5
Thursday - 28 January 2026
Workout: Deadlift + press, 1455-1605 (70 minutes)
Jumps/“throws”
Begin: 1505; End: 1555; Duration: 50 minutes
Deadlift - 235x3, 270x3, 305x3, 250x3, 280x3, 320x5
Press - 105 lbs - 5, 5, 5, 5, 5
Incline DB press - 2x75 lbs - 10, 10, 10
Bulgarian split squat - L/R - 2x45 lbs - 10, 10, 10
Lat pulldown - 135 lbs - 10, 10, 10
(Short) BB front raise - 55 lbs - 10, 10
Neck flexion - 30 lbs - 10, 10
BB curl - 70 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 22 minutes, supplemental in 19 minutes, assistance superset throughout.
Pretty much this again:
Only thing of note: The lat pulldowns were too heavy. I think I need to drop the weight and rebuild without body English.
God Sven is a Beast - Anchor - 2026.c6w2d5
Thursday - 29 January 2026
Workout: Easy conditioning, 1835-1855 (20 minutes)
Assault bike - 15 minutes
I think that’s just the right amount of post-dinner time-on-the-bike: Anything more than 15 minutes, and I’d be bored for sure.
