Becoming Canis dirus - SvenG's Training Log

Training Training Logs
1587

5s PRO, 5x5 FSL - c9w3d4

Wednesday - 23 February 2022
Workout: Extra conditioning, 1100-1140 (40 minutes)

JR tabata - 4x40/10 - 1 round

In as few rounds as possible, EMOM:
odd) Front squats - 135 lbs - minimum 50 total
even) Chin-ups/pull-ups (strict, various grips) - minimum 52 total
Rounds: 10

JR tabata - 4x40/10 - 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: 26:12

Still fasted. Yes, stupid. Very stupid.

Set myself up for that nightmare, didn’t I? Almost didn’t get the daily work done in 10 rounds: I had exactly 2 seconds to spare when I finished that last pull-up. Happy with the front squats, though. They went 12, 10, 10, 10, 8 for 50 total, while the chins went 10+3, 10+1, 2+6, 7, 9+3+1 for 52 total. Sheesh—those were ugly.

I didn’t really want to break this one up today, but I realized how dumb I was to try this without eating—a little too late, yes, but I did realize it eventually—so I’m going to have lunch and hit up The Last Castle a bit later. I’ll just edit that in once complete.

Oh, and this took awhile longer than it should have because I wanted to see if I could take 135 from the floor for those front squats. I cannot. That’s too bad, because I was thinking of retrying the press challenge with 135, and I really liked taking each set from the floor. I could obviously take all the press reps from the rack, but then I’d have not direct comparison to the first run with 115. On the other hand, I’m not sure that matters… And now I’m just running my mouth, so I’ll stop.

Edit: Horrible day, start to finish. Oh, except my calves felt strong. 'Cause that matters. Anyway, got 10 rounds in. Wanted 8 in less than 20 minutes, and I was on a decent pace, when, in the second walk of round 8, one of my collars popped (broke?) on the downhill, weight plates went flying, and bars were dropped. Took awhile to reset, but I managed to finish 8 rounds in 19:34. That really took the wind out of my sails, and it was a ridiculous struggle to complete two more rounds—took nearly 7 minutes just to get through them.

Okay, enough crying. It’s Taco Wednesday, and taco meat makes everything better.

14 Likes
1588

I just went to mix up my pre-bed protein shake, but…

no_spoon
no_spoon1920×1440 177 KB

@kleinhound - There is no spoon!

6 Likes
1589

My man you are living that no spoon life! Now that’s commitment on a whole other level!!!

Gains ahoy

1 Like
1590

Next level gainz right there. Oh and my friend you win the internet today. :rofl: :rofl: :rofl: :rofl:

1 Like
1591

No training today. Had a cyst removed from the top of my head (just a sebaceous cyst, no issues)

Couple stitches so just letting it settle today. Doc was pretty good and said I can train and do BJJ (probably not sparring for a few days) just monitor it and keep it clean to avoid infection.

1 Like
1592

Sorry to hear that, mate, but was that post meant for your log? I’m glad you’re on the mend, in any case!

3 Likes
1593

5s PRO, 5x5 FSL - c9w3d5

Thursday - 24 February 2022
Workout: Deadlift, 0800-0935 (75 minutes)

Warm-up
Throws + jumps

Begin: 0830; End: 0933; Duration: 63 minutes
Deadlift - 155x5, 185x5, 220x5 | 255x5, 285x5, 320x5 | (255x5)x5
Chin-up - BW - 15, 15, 10
Ab wheel - ramp (15) - 30, 20
Dip - 75 - 15, 15, 10
BFP - red - 40
Deficit reverse lunge - L/R - 2x20 lbs - 20, 10
Lateral raise - 2x15 lbs - 25, 15+5

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

Tore that one up—moving slowly, but I tore it up! That’s gotta be some kind of volume PR. Anyway, the top set was super-solid, felt really good to crush that one. Dips continue to kick my butt, but I got 'em all in. Form was really degrading at the end of that first set of lateral raises, so I did an extra 5 reps in the second set as a rest-pause. Got a really nice pump in my shoulders and traps, too. I’m exhausted now, but today is off to a good start.

Daily work and hard conditioning throughout the day today. It’ll probably come in two separate chunks again, as that’s just how my schedule’s working out these days. But it’ll get done, and that’s what matters.

12 Likes
1594

Sorry if this has been brought up earlier: why the fasting during workouts? From your write up it sounds like it’s making workouts miserable.

1 Like
1595

No worries. It’s a totally fair question!

I typically do the “easy conditioning” workouts (walking, running, stationary bike, etc.) fasted because I’ve found that with more cardio-style work—and running or biking, in particular—I tend to feel ill if I’ve eaten recently. Likely it’s part psychological, too: a holdover from my fat loss days, where the experts said fasted cardio is “optimal.”

Yesterday was just one of those crazy schedule days—I needed to get the work in, but I hadn’t eaten yet. That’s bitten me before, and I paid the price yesterday too, because that circuit was way harder than it should have been!

1 Like
1596

Makes sense. I also like to do AM easy conditioning with just coffee beforehand. I have been training fairly early (for me) in the mornings, and eating has been a challenge. Today I had a small portion of last night’s dinner (turkey chili and rice), which worked well, and I usually have a banana and some protein during the workout. It’s definitely tricky to find the right balance that allows for a strong workout without being too full or too hungry.

2 Likes
1597

I find a large pre-bed meal is the key there. That energy hangs around.

1 Like
1598

5s PRO, 5x5 FSL - c9w3d5

Thursday - 24 February 2022
Workout: Hard conditioning, 1245-1310 + 1535-1555 (25 + 20 minutes)

5 rounds of:
a) 11 chin-ups/pull-ups (strict, various grips)
b) 8 1-pump burpees
c) 3 bear complexes - 95 lbs
Time: 16:44

Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 9:33

First part of today’s conditioning done. Bear complexes—let’s just say, “appropriately named.” First time out with those. Could definitely move a bit faster, but I did them slow and controlled, in part because I had to think about them. Could handle 95 for 3 reps well enough, and probably 5-8 if necessary. Would like to progress that weight over time. A few reps were less distinct clean/squat/press/squat/press movements and more like “front” cluster/“back” cluster. Not sure which is harder—some momentum in the latter, but my breathing felt harder, too. Not sure it matters, haha!

Chins went 11, 11, 11, 11, 3+3+3+3 for 56 total; drops on last set were to rotate among grips. Ended up with 40 burpees and 15 bear complexes, too, so that rounds out the daily work.

Will edit in the sled push once it’s done, probably in a few hours. The sun is out and we’ve reached above-freezing temps, so hopefully it goes well!

Edit: Decent time on the sled push. Quads are absolutely dead—and I was feeling them before this! It was a good end to a good day. Yesterday’s ground beef worked its magic!

8 Likes
1599

Oh shit! Yeah sorry man, definitely intended for my log.

1 Like
1600

That has worked really well for long runs (when I’m doing that type of training). Pre-bed calories make a big difference to my energy levels, for sure. My problem is that it can still be a balancing act between fueling up pre-bed and sleep quality. How do you time that? I also know you work out very early, while I work out ~7 or 7:30. Not sure how that affects things.

1601

No issues with sleep quality. Sleep quantity is an issue for me. I get about 5 hours a night. But the sleep I get is very restorative. I DO supplement with ElitePro Minerals, which is Zinc, Magnesium and other stuff, and I take melatonin as well. But the meal was actually helpful for some insomnia I was dealing with, as I kept waking up from hunger.

1 Like
1602

I find that for me this also helps with sleep. Like a lion sleeping on a full tummy.

1603

5s PRO, 5x5 FSL - c9w3d6

Friday - 25 February 2022
Workout: Bench + deadlift WM, 0745-0855 + 1150-1205 (70 + 15 minutes)

Warm-up
Throws + jumps

Begin: 0801; End: 0850; Duration: 49 minutes
Bench - 120x5, 150x5, 175x5 | 200x5, 230x5, 255x5 | (200x5)x5
Pull-up - BW - 14, 14, 12
HLR - 20, 20, 20
Seated DB press - 2x35 lbs - 16, 16, 8
BPA - red - 15 high + 15 mid + 15 low
Good morning - 115 - 20, 10
Band pushdown - red - 34+6

Deadlift - 255 - 21 (rep PR)

Assistance totals:
Push - 80 reps
Pull - 85 reps
Single-leg/core - 90 reps

Still moving slowly, but it was a decent day. Bench top set didn’t feel as good as the deadlift one yesterday, but it was far better than the squat top set earlier in the week. Once again, the volume today has to be some kind of PR—and that’s probably been true all week. It doesn’t really matter, but I’ve moved a lot of weight this week and so maybe the fact that I’m tired is okay…

I’ve had a bunch of thoughts swirling around in my head this week, and though I am tired, I want to get them out—it’ll be easier to make the right decisions moving forward if I see them in front of me:

  • I was planning to cycle up my TMs and test them next week, but based on the way things have been moving, I’m not confident I can cycle up and hit the required reps and hit 5x10 as supplemental in BBB, FSL.
  • That may just be a confidence issue, but…
  • Adding some runway by keeping TMs the same or—God forbid!—moving back a cycle might be the right way to ensure quality volume over the next couple cycles of BBB.
  • That’s a blow to my ego.
  • Running a proper 7WP, Deload next week might be the right call (also because of the way things have been moving).
  • Regardless, I am planning to run 2 cycles of BBB, FSL week after next, so I’m just going to go ahead and commit to BBB Beefcake for those 6 weeks.
  • Building the Monolith has caught my eye, but like Super Squats, lots of other things have to align in order for me to commit.

That’s about it for now. Lots to think about, but no decisions need to be made right now—and that’s good, because I really am tired. Instead, I’m just going focus on getting through the next 36 hours or so: tons of good work yet to be done!

Speaking of which: deadlift WM, daily work, and hard conditioning to follow later today.

Edit: Deadlift WM complete, video below. The reps were wonky—I think something about the strap on my left hand meant that side was coming down fast, and it was kind of bouncing around. I was eventually able to correct for it and get a few solid reps, but even so it was very distracting. Oh well, 21 without a rest-pause is a PR, I felt strong, and the set was a lot easier than expected, so that’s a win.

16 Likes
1604

5s PRO, 5x5 FSL - c9w3d6

Friday - 25 February 2022
Workout: Hard conditioning, 1330-1355 + 1555-1620 (25 + 25 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: 15:47

Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 9:59

Not sure how I did that, but they were quality reps from start to finish. HR was way up and grip was challenged, but that’s a good thing. Chin-ups/pull-ups went 12+2, 12+2, 11+3, 11+3, so that’s 60 RDLs, 100 swings, and 56 chins in less than 16 minutes—blew last week’s time out of the water!

I’ll edit in the sled push later—once again, it’ll probably be a few hours before I can get to it.

Edit: Sled push done. Any get-up-and-go I had earlier got-up-and-went. Basically came in EMOM with that today. Probably could’ve pushed harder, though. Bleh. Not sure it’s true objectively, but today felt like an absolute crap-ton of work. Glad to be done, if I’m begin honest.

8 Likes
1605

5s PRO, 5x5 FSL - c9w3d7

Saturday - 26 February 2022
Workout: Easy conditioning + calves + bench WM, 0615-0745 (90 minutes)

Weighted vest walk - 30 kg - 35 minutes

Seated CR - 230 - 30, 20, 10

Bench - 200 - 19 (rep PR), 8

BB curls - 100

Fasted.

Almost had it! Got pinned on rep 20 of that bench WM. It was at least 2 RPS—maybe even closer to a full 3-second grind, but I just didn’t have it. But I was so, so close. Got out from under the bar, reset, and cranked out 8 more reps, just because I was mad. But I really did give that failed rep all I had, so I’m not too upset…

Today’s forearm and bicep pump from those curls was truly excruciating—probably made worse because my upper body was already pumped from the benching. Anyway, I got all 100 painful reps unbroken.

Basketball, swim meet, and dinner with the in-laws today, but all I’ve got left is the daily work and jump rope. Should be able to squeeze that in later this afternoon.

12 Likes
1606

Bruh what the hell :joy: 19 reps for a 200 lb bench press, you are an animal my wolf buddy.

Sven be ballin

2 Likes