Becoming Canis dirus - SvenG's Training Log

Training Training Logs
1790

BBB Beefcake - c11w1 - summary

Tough week: last cycle’s 1s week followed immediately by this cycle’s 3s week is hard work. I was drained by the end of it, to be sure. I got some good work in, though, and based on how much I’ve been eating and how late I’ve been sleeping over the past few days, in particular, I know I’m progressing: BBB Beefcake is doing its job.

My daughter was selected for our region’s All-Star Team a few weeks back, so we’re traveling out-of-state later this week for a few days of swimming. We’re super proud of her and all of the work she’s put in this year, and to have been selected is a real feather in her cap. Should be an exciting weekend!

The travel will impact my lifting schedule a bit. Nevertheless, my goals for the week are:

  • Complete all 4 lifting workouts
  • Complete 4 days of hard conditioning
  • Complete 3 days of easy conditioning and direct calf work
  • Do 52 chin-ups/pull-ups every day
  • Do two tabata front squat workouts every day
  • Continue to eat well

I’ll be shifting everything up by a day in the hopes that I can hit my easy conditioning workouts (and daily work) while we’re away. There’s a real chance there just won’t be time for that—the weekend ahead is about my daughter and HER hard work—but I’m going to see what I can do.

Normally when things get screwed up I just repeat the week once I return, but I’d really like to stay on track and just crush 1s week as regularly scheduled. If I cram in all of the 5s week lifting and get some kind of work done while we’re away, I may just say, “Close enough!” and blast forward—two back-to-back 5s weeks (original and redux) might be too much of a “break.” Guess we’ll play it by ear…

Come what may, I’m going to give it everything I’ve got!

7 Likes
1791

BBB Beefcake - c11w2d1

Sunday - 03 April 2022
Workout: Squat + FS tabata, 0845-0945 + 1130-1135 (60 + 5 minutes)

Warm-up
Jumps only (no throws)

Begin: 0900; End: 0940; Duration: 40 minutes
Squat - 115x5, 145x5, 175x5 | 205x5, 240x5, 270x5 | (205x10)x5
Pull-up/chin-up - BW - 10, 10, 10, 10, 5/5
Dip - 45 - 10, 10, 10, 10, 10

Tabata DB front squats - 2x30 lbs - 8x20/10

Pouring down rain, so I skipped throws this morning. Did some extra jumps instead. Not ideal, but it is what it is. Squats moved well. Main work in 6 minutes, supplemental in 11; took 90-second breaks between all sets. Assistance felt strong today.

Typical squat day work will follow, assuming the weather cooperates. Radar shows the front has moved through, but you never know.

Edit: First of the daily tabatas done. 9s across with 11 in the 2nd round—had 11 reps on my mind, and realized that’s where I was just before the interval expired. Also held the rack for the entire 8th work interval, just like yesterday. Guess I should now hit 11 reps at some point during these rounds: I’m clearly capable. I like doing that in the last round, as I’m not saving my energy for anything else at that point, but moving the higher rep round(s) early makes it so I’ve got to work hard just to hit the lower threshold in other rounds—there are an infinite number of ways to challenge myself here!

14 Likes
1792

BBB Beefcake - c11w2d1

Sunday - 03 April 2022
Workout: Conditioning, 1430-1505 (35 minutes)

Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 10+3+3
Tabata DB front squats - 2x25 lbs - 8x20/10

Sled push - 8x50 yds, 90 + sled = 177 lbs
Time: 6:12

Not dissatisfied with the chins today, particularly given how strong they felt this morning. I continue to be annoyed about the last set, so I continue to crank out extras. Gotta believe that’ll help in the long run. It certainly won’t hurt, haha!

The second tabata killed me. Got 9s across and held the rack except during the even (strict 10-second) rest intervals; almost lost it during the 6th and 7th work intervals, but I pressed the DBs together under my chin to save it. Maybe should’ve reset, but I didn’t have the presence of mind for that this time around—my legs were dying, my lungs were heaving, and I was feeling a bit dizzy at points, so it is what it is!

Really happy with the sled push today: great time, might be a PR for this weight/distance during Beefcake, and maybe a weight/distance PR generally. Either way, my HR was in the low 170s by the end, but it came down quickly once the work was done, so that’s progress too!

11 Likes
1793

BBB Beefcake - c11w2d2

Monday - 04 April 2022
Workout: Press + FS tabata, 0925-1015 + 1110-1115 (50 + 5 minutes)

Warm-up
Throws + jumps

Begin: 0937; End: 1012; Duration: 35 minutes
Press - 55x5, 70x5, 90x5 | 105x5, 120x5, 135x5 | (105x10)x5
CS DB row - 2x45 lbs - 10, 10, 10, 10, 10
HLR - 18, 18, 14
Bulgarian split squat - L/R - 2x25 lbs - 15, 10

Tabata DB front squats - 2x30 lbs - 8x20/10

Continuing to sleep late—restless about 0400, but fell back asleep until after 0630. Had to rush to get everyone out the door!

Decent morning in the weight room. Top set felt smooth, shoulders were shot by the last few reps of the supplemental work. Main work done in about 6 minutes with 90-second breaks, supplemental in 13 with 2-minute breaks and rows in between.

Not much else to say, rest will follow as usual.

Edit: First tabata done: 11 in the first with 9s in all remaining rounds, DBs at sides once finished and during rest intervals, but held the rack through end of 8th work interval. Shoulders were screaming. Definitely like this arrangement—had to work HARD to get those 9s. Not bad for the day after squats, though!

12 Likes
1794

BBB Beefcake - c11w2d2

Monday - 04 April 2022
Workout: Conditioning, 1625-1505 (40 minutes)

Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 8+3+3+2
Tabata DB front squats - 2x25 lbs - 8x20/10

Sled push - 10x50 yds, 135 + sled = 222 lbs
Time: 10:38

We received some information today and the better part of wisdom compelled us to pull our daughter out of the All-Star swim meet this weekend. She was devastated. Unfortunately it was, without doubt, the right call. I confess being a parent really suck sometimes.

That really took the wind out of my sails, so this workout was harder than it should have been. Super annoyed at chins—as usual—so I did extras—as usual.

The second tabata was just awful: 9s across, but only held the rack during the full 20-second work intervals and during the 1st and 3rd rest intervals; DBs at my sides during all of the other rests. The actual squats were hard to get through, and there were a few rounds where I only just squeezed in all the reps.

Tried the “high handles” with the sled today: I really only have posts, so where I grip makes it “high” versus “low,” but I’ve been creeping lower and lower over the past several months and today I bumped back up. Now, I’m a reasonably smart guy, but I can’t figure it out: it felt so much easier today. I’m sure it has something to do with leverages and centers of gravity and blah, blah, blah, but even now, it doesn’t make a whole lot of sense. I wasn’t pushing hard—HR was only in the mid-140s by the end—but 10:38 was easy, and I could’ve been a lot closer to 10:00 flat, maybe even below, if I had been really cranking.

@T3hPwnisher - Sorry to pull you in, dude, but do you have insight into why a high-handle push makes the sled work feel so much easier than a low-handle push?

7 Likes
1795

Killing it every day man! Great stuff

1 Like
1796

I guess genetics are not the only things ‘inherited’ from our parents when it comes to sports/fitness

Sucks to hear

1 Like
1797

@dietdrfapper, @hustlinghat93 - Thanks, guys! Hard work is paying off all around.

I just wish my daughter’s season had ended differently—but she’s taking it in stride, and this experience builds a different kind of strength.

1 Like
1798

BBB Beefcake - c11w2d3

Tuesday - 05 April 2022
Workout: Calves & easy conditioning + FS tabata, 0750-0900 + 1005-1010 (70 + 5 minutes)

Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 13+2
Belted CR - 135 - 25, 20, 15

1-pump burpees + 24-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes

Tabata DB front squats - 2x30 lbs - 8x20/10

Fasted.

Work stress is literally invading my dreams—slept poorly, up since 0430, feeling kinda terrible. Got this stuff done, though.

Sticking with the modified schedule even though our end-of-week plans have changed, so today is technically the typical Saturday workout. That just means BB curls in addition to the usual easy conditioning and daily work stuff. Not much else to say about this morning—glad I was able to power through.

Edit: Still fasted. First tabata done: 9s with 11 in 3rd and 8th rounds, rack hold for entire 8th work interval. Felt good in the last round, so went for 11. There was time for more, but lungs were toast so just held it.

9 Likes
1799

Relatable… I’m only an undergrad but
I have regular dreams about

  1. Working on Econ problems
  2. Failing to solve Econ problems
  3. Solving Econ problems

3 is the worst bc I always forget the solution :joy:

2 Likes
1800

Those are no longer dreams! I feel you though was up from 12:30 - 4 thanks to similar problems

1 Like
1801

Absolutely my ugrad experience, but substitute math for econ!

1 Like
1802

Some of the worst hours known to man, haha!

2 Likes
1803

You have to get your hips MUCH lower to be able to effectively transfer power through the prowler with low handles vs high handles. Any mistake in posture will get amplified. High handles allows you to be more upright.

1 Like
1804

Thanks for the reply! I’ll have to think about it a little bit, but I’m sure that will make sense once I do. (Just not gonna think too hard, haha!)

1805

BBB Beefcake - c11w2d3

Tuesday - 04 April 2022
Workout: Conditioning, 1445-1510 (25 minutes)

Jump rope tabata - 4x40/10
Tabata DB front squats - 2x25 lbs - 8x20/10
Jump rope tabata - 4x40/10

BB curls - 114

Knocked this out. 9s across, holds for entire work intervals and odd rest periods; at sides for strict 10-second even rest intervals (2, 4, 6). Pretty happy with that. Nice forearm pump with the BB curls, found a decent rhythm again.

Tomorrow brings an early meeting, then deadlifts!

6 Likes
1806

I notice this too, I find with the lower handles it is easier if I get real low and as I step I bring knee up to my chest so I can get a decent length stride, i also keep on my toes and try to keep a consistent rhythm with my legs. Its a bit hard to explain.

1 Like
1807

BBB Beefcake - c11w2d4

Wednesday - 06 April 2022
Workout: Deadlift + FS tabata, 0950-1045 + 1155-1200 (55 + 5 minutes)

Warm-up
Throws + jumps

Begin: 1004; End: 1043; Duration: 39 minutes
Deadlift - 125x5, 160x5, 200x5 | 235x5, 270x5, 305x5 | (235x10)x5
Dip - 45 - 10, 10, 10, 10, 10
BFP - red - 20, 20, 20, 20, 20

Tabata DB front squats - 2x30 lbs - 8x20/10

Long (but positive) work meeting this morning, then straight into this. Was feeling a bit drained, but did alright. Main work in 6 minutes with 90-second breaks, supplemental in 12 minutes with 90-second breaks. Didn’t feel particularly strong, but everything moved pretty well considering. No straps for any sets, grip held up alright.

No heroics with the assistance today, just got it done.

Usual stuff to follow. Rain is still several hours away, should be able to get it all in before we get soaked.

Edit: First tabata done: 11 in rounds 1-3, 9s across the rest, held rack for entire 8th work interval. Getting the 9s after 3x11 was hard—lungs and legs were breaking—but I did it!

13 Likes
1808

BBB Beefcake - c11w2d4

Wednesday - 06 April 2022
Workout: Conditioning, 1515-1550 (35 minutes)

Chin-ups/pull-ups (strict, various grips) - 13, 13, 13, 10+3+3
Tabata DB front squats - 2x25 lbs - 8x20/10

Sled push - 8x50 yds, 90 + sled = 177 lbs
Time: 7:22

Mentally flagging with this stuff today, folks. Got it done, though.

Chins were typical.

Second tabata was hard, hard, hard—9s across, holds for entire work intervals and odd rest periods; at sides for strict 10-second even rest intervals. Had to press DBs together at end of 5th work and through 5th rest in order not to lose them. Actual squats were hard: quads were dead tired.

Sled was awful, but that seems to be the trend for post-deadlift work. Back to “low-handle” today. Got the distance in.

8 Likes
1809

BBB Beefcake - c11w2d5

Thursday - 07 April 2022
Workout: Bench + FS tabata, 0750-0845 + 1135-1140 (55 + 5 minutes)

Warm-up
Throws + jumps

Begin: 0807; End: 0843; Duration: 36 minutes
Bench - 100x5, 125x5, 155x5 | 180x5, 210x5, 235x5 | (180x10)x5
OA row - L/R - 55 - 10, 10, 10, 10, 10
Ab wheel - ramp (16) - 20, 20, 10
Deficit reverse lunge - L/R - 2x25 lbs - 15, 10

Tabata DB front squats - 2x30 lbs - 8x20/10

That was harder than it had any right to be. Main work was load-and-go in 4 minutes; supplemental in 16 minutes with 2-minute breaks between 1-2 and 2-3 and 3-minute breaks between 3-4 and 4-5—felt like I was rushing the rows in between, and there was no good reason to do that.

Gonna have to fix whatever’s ailing me, because I can’t bring this level of physicality (or this mentality) to 1s week—I’ll get crushed. I’ve got a few days yet, so hopefully all I need is some good food and some good rest.

Edit: First tabata done: 11 in rounds 1-4, 9s across 5-8, held rack for entire 8th work interval. If getting the 9s after 3x11 was hard yesterday, then today was just that much harder, haha!

8 Likes