Becoming Canis dirus - SvenG's Training Log

Training Training Logs
1911

Pervertor, Anchor - c12w1d4

Wednesday - 27 April 2022
Workout: Daily work & hard conditioning, 1550-1630 (40 minutes)

Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10

Sled push - 8x50 yds, 135 + sled = 222 lbs
Time: 8:56

Got it done. First day my legs weren’t fried—tabata wasn’t easy, but I wasn’t beyond dead after it was done, either. Still at 8s across there. Wanted to beat 10 minutes on the sled push, came in under 9 minutes.

7 Likes
1912

Stop wearing out the P and R on your keyboard.

So much goodness in here, in awe as per the norm.

1 Like
1913

This is how I viewed my last overhead PR as well. I need to get into a position where I can be very confident in myself to pull this off though.

3 Likes
1914

Pervertor, Anchor - c12w1d5

Thursday - 28 April 2022
Workout: Easy conditioning, 1315-1400 (45 minutes)

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

Crazy day, finally got this in. NOT fasted. Beyond that, nothing else remarkable. Daily work and calves as time allows, or make-up with interest throughout the remainder of the week, if necessary.

7 Likes
1916

Pervertor, Anchor - c12w1d5

Thursday - 28 April 2022
Workout: Daily work + calves, 1505-1530 + 1805-1830 (25 + 25 minutes)

Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10

Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10, 4x40/10

Squeezed in my daily work, which just leaves calves. It’ll be several hours until I’ll have a chance to finish that up, so just hoping my energy holds up until then. I’ll edit that in if I get to it.

Edit: Home almost an hour ahead of “schedule,” so I knocked out the calf work and am moving on with the evening. On Monday I thought perhaps it was an anomaly, but interleaving the jump rope intervals with the calf raises makes both more challenging. Glad I stumbled into that.

9 Likes
1917

Pervertor, Anchor - c12w1d6

Friday - 29 April 2022
Workout: Press, 1015-1140 (85 minutes)

Warm-up
Throws + jumps

Begin: 1034; End: 1135; Duration: 61 minutes
Press - 65x5, 80x5, 95x5 | 110x3, 125x3, 140x7 (rep PR) | 150x3, 155x3 | 110x(16+4) (rep PR)
Pull-up/chin-up - 10, 10, 10, 10, 5/5
Ab wheel - ramp (18) - 10, 10, 10, 10, 10
Decline DB press - 2x60 lbs - 10, 10, 10, 10, 10
BPA - red - 10 high + 10 mid + 10 low
Good morning - 115 - 20, 10
Band pushdown - red - 30

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

Wanted 8 on that PR set, got 7. Wanted 20 unbroken on the Widowmaker, got 16+4 in a rest-pause. Beyond that, not a bad day. I’m pleased with how the jokers felt today. Left shoulder still isn’t quite right, but I wasn’t too aware of it during the press sets, and it’s only moderately annoying right now.

Daily work and hard conditioning to follow this afternoon. And I’d like to cut the grass before it gets away from me.

17 Likes
1918

Sven cake day!!!

And he PRs again!!!

Great job buddy!!!

3 Likes
1919

@raven78 - That’s the fun part of a 5/3/1 template of with PR sets, mate! Thanks for dropping in.

@tlgains - Can’t believe it’s been a year already. Joining the forum has been a great decision: no longer a Lonely Pup, nor even a Lone Wolf, my friend—just well on my way to becoming Canis dirus, haha!

6 Likes
1920

Pervertor, Anchor - c12w1d6

Friday - 29 April 2022
Workout: Daily work & hard conditioning, 1515-1605 (50 minutes)

Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10

Pwn’s The Last Castle - AMRAP, 20 minutes
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
Rounds: 7; Time: 20:33

Glad that’s done. Still not under 20 minutes for 7 rounds, but I was close today: beat Tuesday’s time by over a minute. Easy conditioning, daily work, and barbell curls tomorrow to close out the first week of Pervertor.

Steady as she goes…

10 Likes
1921

I remember when you first joined last year; your physical transformation has been impressive, but I’m way more amazed by your mental one. It’s truly been a joy and inspiration to watch your progress. Thanks for logging.

4 Likes
1922

Wow a year already. And I have to agree with @kdjohn you have done an amazing job over the last year and lots more great stuff to come I am sure.

2 Likes
1923

@kdjohn, @simo74 - Thank you both for your comments. It’s been an awesome year, I’m very happy to be here, and I’m definitely looking forward to what’s in store for the year ahead. The best is yet to come!

3 Likes
1924

Pervertor, Anchor - c12w1d7

Saturday - 30 April 2022
Workout: Easy conditioning + BB curls, 0740-0825 + 1050-1100 (45 + 5 minutes)

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

BB curls - 117

Fasted. Rest of today’s work will come in bits and pieces, but I should be able to get everything in without too much trouble.

Edit: Got the BB curls done, 117 unbroken. I’ve done as many as 126 unbroken reps before, but lately these are getting more painful, not less!

9 Likes
1925

Pervertor, Anchor - c12w1d7

Saturday - 30 April 2022
Workout: Calves + daily work, 1305-1330 + 1735-1805 (25 + 30 minutes)

Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10, 4x40/10

Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10

Got another piece done. All that’s left now is the daily work.

Edit: Cut the grass and took a walk with my daughter around the neighborhood, probably about a mile. Then got the daily work done, so that’ll be it for today.

10 Likes
1926

Pervertor, Anchor - c12w1 - summary

Lifting this week was pretty good: set new 3+ PRs in all four lifts, set new WM PRs in all but bench (which is weird: I hit 200x19 back in February, my bench TM has gone up since then, but the WM at FSL was only 195 lbs. Not sure how that math works out. Anyway…) Most of the joker sets felt pretty strong, and I hit 3 reps on all of those after each of the 3+ PR sets, so that’s cool. Glad for a break from the daily chins, but 100 daily band face pulls should also be effective. Progressed the daily front squat tabatas to 2x35 lbs at 8s across, and this week I’ll be pushing that to 9s across. Also glad to be doing Farmer’s Walks again, and there’s room to improve my times on Pwn’s The Last Castle.

Eating this week was worse than last week, however. Work stress was at a near all-time high, but it wasn’t stress eating. I just didn’t care. Gotta fix that, and fast. My body still wants to be fat, and after two weeks of really poor nutrition, it’s well on its way—but that ends NOW.

I’m moving into the second week of the Pervertor, Anchor template, and 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 50 burpees + swings and 100 band face pulls every day
  • Do one tabata front squat workout every day
  • Actually clean-up my diet

My schedule might still be a bit weird this week, but I get a temporary break from the work-related stress, so everything should get done without too much issue.

The only other thing to note is that I will be supersetting assistance with the 5x5 SSL supplemental sets this week: last week’s workouts took way too long, but I wanted to really focus on the PR sets, jokers, and WMs, which meant actually resting between sets. It was probably worthwhile, but I don’t want to get in that habit—I just can’t take an hour (or more) to complete the lifting workouts.

Okay, folks: let’s roll!

10 Likes
1927

Pervertor, Anchor - c12w2d1

Sunday - 01 May 2022
Workout: Easy conditioning + calves, 0545-0635 + 1145-1210 (40 + 25 minutes)

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

Belted CR - 135 - 25, 20, 15
Jump rope tabata - 4x40/10, 4x40/10

Fasted. Should be able to squeeze in calf work before lunch, and then daily work later this afternoon.

Edit: Calf work done, now lunch.

10 Likes
1928

Pervertor, Anchor - c12w2d1

Sunday - 01 May 2022
Workout: Daily work, 1440-1505 (25 minutes)

Band face pull - red - 25, 25, 25, 25
1-pump burpees + 24-kg KB swings - 25 + 25, 25 + 25
Tabata DB front squats - 2x35 lbs - 8x20/10

Done. Got 9s across on the front squat tabata, but it floored me. Doing that tomorrow (squat day) is going to be a blast!

12 Likes
1929

Pervertor, Anchor - c12w2d2

Monday - 02 May 2022
Workout: Squat, 1245-1355 (70 minutes)

Warm-up
Throws + jumps

Begin: 1300; End: 1353; Duration: 53 minutes
Squat - 115x5, 150x5, 180x5 | 215x5, 245x5, 280x5 | (245x5)x5
HLR - 16, 16, 18
Dip - 60 - 15, 15, 12, 8
Pull-up/chin-up - 10, 10, 10, 10, 5/5
Good morning - 115 - 20, 10
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low

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

Moved through that pretty well today, ended up super-setting an assistance move with every squat set, including the main work. Not sure it helped with cumulative (nor total) fatigue, but I think it did help keep things moving at a decent pace: only 53 minutes of actual lifting today.

Top set was harder than I would’ve liked, HR was up in the 160s and my lower back started barking afterwards, but it moved alright. Supplemental work wasn’t bad for SSL. I have an exertion headache now, which is a little odd—I might be a bit dehydrated. Either way, I’m sure it’ll dissipate quickly enough.

Originally planned to get up and knock out daily work first thing, but I actually slept until almost 0600 this morning, and at that point, there just wasn’t time to squeeze it in. I’m still hoping to get that and the sled push in yet today, but that may be tricky given how far behind I am. Fingers crossed…

15 Likes
1930

How do you do it……

Tough job, kids AND 90+ min training a day……

You are seriously inspiring and any advice would be great!

1 Like
1931

I’m not Sven but I think I can answer that for you.

Every day before the sun rises Sven drinks blood of three little pigs and let’s out a mighty howl. This gives him the mental strength to deal with his family, training, and anything else.

My alternative answer is maybe he is just disciplined lol idk but I’m leaning towards the pig blood thing.

9 Likes