Becoming Canis dirus - SvenG's Training Log

Training Training Logs
1527

5s PRO, 5x5 FSL - c9w2d3

Tuesday - 15 February 2022
Workout: Press, 1100-1205 + 1345-1355 (65 + 10 minutes)

Warm-up
Throws + jumps

Begin: 1117; End: 1205; Duration: 43 minutes
Press - 60x5, 75x5, 90x5 | 105x5, 120x5, 135x5 | (105x5)x5
Decline DB press - 2x50 lbs - 20, 20
Chin-up - BW - 15, 15, 10
Ab wheel - ramp (15) - 25, 25
Band pushdown - red - 30+10
BPA - red - (10+5) high + (10+5) mid + (10+5) low
Bulgarian split squat - L/R - 2x20 lbs - 20, 10

Press - 105 - 16+4

Assistance totals:
Push - 80 reps
Pull - 85 reps
Single-leg/core - 80 reps

No more nausea, slept a bit better, breakfast wasn’t a challenge. Traps and shoulders, however—yeah, DOMS. Not unbearable, and perhaps not surprising, but… DOMS.

Everything moved well considering. Happy with the top set this week: I love that 135 is now routine. Biceps are still giving out earlier than I’d like on these chin-ups and pull-ups lately—not sure what that’s about—but today was a decent showing. Much better than yesterday, to be sure.

A word about those rest-pause (!) sets on the band work: my red band broke on the first rep of the first set, so I unwrapped a new one. I expected it to be a bit stiff, but… Holy cow! Didn’t realize just how worn out the old one was. Anyway, I had to rest-pause the pushdowns and the BPAs—I actually did 10 reps in each position followed by another 5 for each—just to get through all the reps. Not necessarily a bad thing, but I was laughing at the absurdity of having to rest-pause work with my easiest band!

Planning to knock out the press WM in another hour or so, and then follow-up with hard conditioning and daily work once the kids are settled in after school.

Edit: Did the press WM: 16+4 in a rest-pause, 15 seconds in the rack between. They weren’t great reps, but I wasn’t cheating either. Just ran out of gas after 16—tried rep 17 but just couldn’t lock it out.

14 Likes
1528

Tlgains is pleased Sven’s stomach has been feeling better and that he was able to get some food down, keep on grinding soldier.

2 Likes
1529

5s PRO, 5x5 FSL - c9w2d3

Tuesday - 15 February 2022
Workout: Hard conditioning, 1545-1630 (45 minutes)

In as few rounds as possible, EMOM:
a) 1-pump burpees - minimum 50 total
b) KB swings - 24 kg lbs - minimum 50 total
c) Chin-ups/pull-ups (strict, various grips) - minimum 52 total
Rounds: 15

Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 9:25

@tlgains - Uh-oh, dude—I’m sick again! But this time because I just kicked my own butt with this conditioning work, haha!

Don’t know where I found it, but I did: good reps across the 15 EMOM rounds and a killer time on the sled push. Rounds were:

Burpees - 12, 12, 11, 11, 10 for 56 total
Swings - 20, 20, 20, 20, 20 for 100 total
Chins - 10+3, 10+3, 8+2, 3+8, 5+2+2+2+2 for 60 total

I finished out 13 reps for the last grip in that last set and then rotated quick doubles among all 4 grips—dropped just as the timer expired, but I got 15 solid reps per grip across 5 rounds!

I swear ground beef is magic, so I’m doing 1-1/4 lbs as taco meat tonight—it’s Tuesday, after all! But first, some basketball will little SvenG. He’s back in-season (after a year off because of COVID), he’s a starter again, and he’s pumped to improve. What more could I ask for?

16 Likes
1530

5s PRO, 5x5 FSL - c9w2d4

Wednesday - 16 February 2022
Workout: Easy conditioning + calves, 0505-0635 (90 minutes)

Seated CR - 230 lbs - 30, 20, 10
Bike@120 bpm - 15 minutes
Weighted vest walk - 30 kg - 35 minutes

JR tabata - 6x40/10 - 1 round

Fasted.

Realized this morning I didn’t jump rope last Wednesday—not sure why, guess I just forgot. In any case, I’ll be doing today’s work and last week’s work (with interest): 18x40/10 sets total. Knocked out a bit of that this morning after the typical Wednesday morning stuff.

Daily work, Pwn’s The Last Castle, and remaining jump rope sets later today.

10 Likes
1531

5s PRO, 5x5 FSL - c9w2d4

Wednesday - 16 February 2022
Workout: Extra conditioning, 1215-1250 + 1530-1605 (35 + 35 minutes)

JR tabata - 6x40/10 - 1 round

Bloed Moet en Pijn Is Fijn
4 rounds of:
a) 13 chin-ups/pull-ups (strict, various grips)
b) 13 clean-and-press - 95 lbs
Time: 15:49

JR tabata - 6x40/10 - 1 round

Pwn’s The Last Castle - 10 rounds
a) Farmer’s walk - 25 yards - 2x77 lbs
b) 6 alternating DB snatches - L/R - 35 lbs
c) Farmer’s walk - 25 yards - 2x77 lbs
d) 10 KB swings - 24 kg
Time: 23:45

Squeezed this stuff in, which just leaves The Last Castle to do. Thought about tackling that now, but I’m just too wasted: those clean-and-press rounds were hard! But they got blood into my shoulders and traps, forced them to move, and so punched the ticket.

Oh, and it re-opened a callus that broke during that press challenge on Sunday. Doesn’t look as bad as it feels, let me tell ya. So, yeah, bloed.

bloed

Chins went: 13, 10+3, 10+3, 13, so pretty happy with that.

I’ll just edit this post once I’m done with the remaining work. Should only be a few hours until I can get to it.

Edit: Okay, did The Last Castle. Because I let myself off the hook earlier, I decided I wanted 8 rounds in less than 20 minutes and 10 rounds total, no matter how long that took. I crushed 8 rounds in 18:37, was over halfway through the second hand on DB snatches in Round 9 when 20 minutes expired, and I got all 10 in 23:45—I hit the marks, so we’ll call it square.

10 Likes
1532

5s PRO, 5x5 FSL - c9w2d5

Thursday - 17 February 2022
Workout: Deadlift, 0810-0935 + 1145-1155 (85 + 10 minutes)

Warm-up
Throws + jumps

Begin: 0835; End: 0933; Duration: 58 minutes
Deadlift - 135x5, 170x5, 205x5 | 235x5, 270x5, 305x5 | (235x5)x5
Dip - 75 - 15, 15, 10
Pull-up - BW - 14, 13, 13
Ab wheel - ramp (15) - 30, 20
Lateral raise - 2x15 lbs - 24, 16
BFP - red - 40
Deficit reverse lunge - L/R - 2x20 lbs - 20, 10

Deadlift - 235 - 20

Assistance totals:
Push - 80 reps
Pull - 80 reps
Single-leg/core - 80 reps

Ugh! That’s me fighting to hang on… Guts still not right, sweating like a pig during warm-up, not much better throughout.

Slept until almost 0600. Still up and down a lot, but slept hard between. Probably got out of bed when I did only because my wife did.

Top set was heavy but I moved it alright—might have been rounding my back a little on the last rep, but mostly the set felt solid. Happier with the pull-ups today; not sure what went wrong earlier in the week. Moving slowly again, but the extra rest helped me get through it all.

The rain has arrived and they’re predicting it won’t move through until late tonight/early tomorrow, so I may have to swap today’s sled push with Saturday’s weighted vest walk—right now, they’re not predicting rain for either Friday or Saturday, so hopefully I’ll be able to get the work in at some point. But today’s daily work and the deadlift WM are on the docket for later today, regardless.

Edit: Did the 20-rep set. Good, solid reps. Felt strong, particularly compared to the first 3 sets of supplemental. In and out in less than 10 minutes, of which 1:27 was pulling, and of that, only 30 seconds was dealing with straps—got 'em right the first time today!

11 Likes
1533

5s PRO, 5x5 FSL - c9w2d5

Thursday - 17 February 2022
Workout: Hard conditioning, 1545-1620 (35 minutes)

In as few rounds as possible, EMOM:
a) Chin-ups/pull-ups (strict, various grips) - minimum 52 total
b) Push-ups - minimum 60 total
c) Air squats - minimum 80 total
Rounds: 12

Sled push - 12x50 yds, 135 + sled = 222 lbs
Time: 12:28

Weird pocket of light rain, so I decided to stay on schedule. EMOM rounds went:

Chins - 13, 10+3, 10+3, 10+3 for 52 total
Push-ups - 20, 20, 20, 20 for 80 total
Air squats - 25, 25, 25, 25 for 100 total

Thought about something with KB swings to keep my PC moving, but I’ll probably hit up some RDLs and swings tomorrow. Anyway, I figured chin-ups/pull-ups would be the slow move here, but I still got it all done in 12 rounds and beat the push-up and air squat minimums by a significant margin.

(By the way, my notation here is kinda weird, so for clarity, these rounds go: chins, push-ups, air squats, repeat. Same goes for all of the other similar workouts.)

Rain meant less-than-ideal conditions for the sled—the slick driveway made pushing both harder and easier, all at the same time!—but it worked out alright. Missed better than EMOM today (10 trips up-and-back in 10:28), so I decided to do another 2 trips for 12 total. Came in ahead of where I was for only 10 trips at the start of last week, so we’ll take it.

Chuck roast for dinner tonight, so I should be ready to smash bench press tomorrow!

11 Likes
1534

Man, your lifting work is great, and I love seeing it, but god damn I get a thrill from your conditions sessions. Every one looks like the type of “challenge” workout someone might do once or twice a year to test their grit. You knocking them out day after day is just awesome

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1535

@atlas13 - Much appreciated, dude! Of all the things I’ve changed for the better since joining the forums, conditioning has got to be among the top few—I absolutely hate it, but it is transformative!

2 Likes
1536

5s PRO, 5x5 FSL - c9w2d6

Friday - 18 February 2022
Workout: Bench, 0815-0915 + 1430-1440 (60 + 10 minutes)

Warm-up
Throws + jumps

Begin: 0832; End: 0914; Duration: 42 minutes
Bench - 110x5, 135x5, 160x5 | 190x5, 215x5, 240x5 | (190x5)x5
Seated DB press - 2x35 lbs - 16, 15, 9
Chin-up - BW - 16, 15, 9
HLR - 20, 20, 10
Band pushdown - red - 30+8+2
BPA - red - (10+5) high + (10+5) mid + (10+5) low
Good morning - 115 - 20, 10

Bench - 190 - 20

Assistance totals:
Push - 80 reps
Pull - 85 reps
Single-leg/core - 80 reps

Fasted. Wanted to see if not eating breakfast before lifting would keep my gut happier. It did not. But my energy levels were okay today, even though the order of events was the same… Might try it again on Monday if things are still off at that point.

Not much to say about the work: punched the clock with this one. Bench felt strong today. Band work was still tough, so I rest-paused those sets again. (Still laughable, particularly because I thought I had gotten stronger! I suppose it did take some strength to wear out the old band that much, though.) Good mornings were tough, but just what I needed after yesterday’s deadlifts.

Bench WM, hard conditioning, and daily work throughout the rest of today.

Edit: Cranked out the bench WM. Last two reps hit the Simo scale—wasn’t sure I’d actually get the last one—but I did them all without racking the bar. I thought this was a rep PR, but I see I hit 195x20 back in early December. Oh well… It was still a good set.

12 Likes
1537

I’ve been beating this drum recently, but you ever look into sugar free metamucil? It has the Dan John and Jon Andersen seal of approval, and having started it recently, it’s pretty much changed my life. My digestive issues are gone.

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1538

I’ve seen success (or at least improvement) with it, as well historically. Been tossing it in, via capsules, since you’ve been suggesting it and have seen at least some benefit.

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1539

I feel like noticed this in your log recently… Back when I was supplementing out the wazoo, I took psyllium husk fiber (from Costco, sugar-free) along with a bunch of other stuff. Might be time to reintroduce the fiber… I’m just a little confused because digestion hasn’t been much of an issue until the past week or so, and I’ve not really changed anything diet-wise in that time. But…

That says a lot right there. Probably worth a try at this point. Is there something in particular about the Metamucil brand, or is it just a direct source of more fiber? I ask because I’ve still got some of the Costco stuff that’s good.

1540

I’ve taken Metmucil and some Amazon brand, both in capsule form, the Amazon brand had thinner capsule shells which when taken without sufficient water became kind of sticky and were hard to swallow, benefits were similar otherwise.

Now Psyillum Husk Caps were the ones I’d steer clear of, just checked my Amazon order history. Costco should be fine, usually solid stuff.

1 Like
1541

I can’t vouch for anything but Metamucil, but I imagine the Costco psyllium husk works the same. I was getting TONS of fiber in my diet, but my guts were still a mess, so I do think there’s some magic in this particular fiber. It seems to bind well in the guts and clear out whatever is causing issues.

1 Like
1542

@T3hPwnisher, @heretolog - Excellent, guys—thank you both for the info! I’m gonna try this and see if it helps.

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1543

How repetitive are your food choices day to day?

It’s not uncommon for people who have no issues with certain foods to develop forms of intolerances/ gut inflammation after prolonged periods of eating large quantities so that may be the case?

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1544

Haha—very! I eat almost the same thing everyday. Dinners vary a bit, but oscillate between chicken/beef + veggie, with pork, sausage, or “breakfast for dinner” as semi-periodic changes. I go off-menu sometimes for family time, a change of pace on the weekend, or when I’m stressed and not coping well. I tend to avoid direct carb sources, but sometimes eat potatoes, rice, or granola because they’re tasty. But the same breakfast/lunch/post-workout snack/pre-bed snack and meat + veggie for dinner has more or less been the pattern for months now.

If the fiber doesn’t help, maybe I’ll try to find some other food options and see if that does anything good.

1 Like
1545

5s PRO, 5x5 FSL - c9w2d6

Friday - 18 February 2022
Workout: Hard conditioning, 1545-1635 (50 minutes)

4 rounds of:
a) 15 deficit RDLs - 135
b) 25 KB swings - 24 kg
c) 14 chin-ups/pull-ups (strict, various grips)
Time: 18:26

Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 10:23

Today’s conditioning was just about getting the reps (and distance) in: deliberately slow and steady, even with the KB swings and sled push. I love that RDL/swing combo—and I’m glad I waited until today to do it. Nice deep stretch on the RDLs, controlled explosion on the swings, and chin-ups/pull-ups went 10+4, 12+2, 12+2, 12+2, so not too bad.

I know in advance that tomorrow will be weird—swim meet, basketball game, and an early dinner with friends—but I’ll find a way to get the work done one way or another!

9 Likes
1546

As usual you are absolutely killing it.

You should really consider changing your log title to something like “Being Canis dirus” - you definitely have earned leaving the “becoming” part by the wayside…

2 Likes