Becoming Canis dirus - SvenG's Training Log

Training Training Logs
1932

Wow, thanks for that!

I have 20+ years experience. :wink:

I’m actually serious here. I’m about to make an assumption regarding your age, but… I’ve spent almost your entire lifetime developing efficiency and learning what demands my full attention v. what doesn’t. I’m now very careful about what gets my time these days, and I’m far enough along professionally to say, “No!” to things.

But I earned that right by saying, “Yes!” to a lot—too much, perhaps—over the years. And I wasn’t training AT ALL during that time, let alone training how I have been lately.

And although @tlgains was joking, there’s truth to the pig’s blood sentiment: I am habitual—ritualistic, even—almost to a fault. Even though I complain in this log about the Groundhog Day effect (Ugh, every day is the same!), I get stressed when things don’t go to plan, and I don’t actually handle stress all that well. So I will move heaven and earth to keep things going according to plan. I work hard to keep my days looking more or less the same, I try to plan far enough out to see disruptions coming and work around them, and I try hard not to fall apart when things inevitably DO NOT go to plan.

So, no, not quite drinking pig’s blood before sunrise, but hopefully you get the idea.

Give yourself time to learn about YOU and find what works for YOU. With your tenacity, I know you’ll get there—and a lot sooner that I did, haha!

8 Likes
1933

Pervertor, Anchor - c12w2d2

Monday - 02 May 2022
Workout: Daily work + hard conditioning, 1600-1625 + 1710-1725 (25 + 15 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: 10:20

Got the daily work and hard conditioning done, though I was so fatigued after the front squat tabata (9s across!), I just managed to stumble through the last few sets of BFPs and burpees + swings before I crashed—I just didn’t have the mental or physical capacity to push the sled at that point.

So I took a break for about 45 minutes, then finished up with the sled push. Man was that a slog, even with the break! My legs were absolutely fried, and it was definitely a just-keep-putting-one-foot-in-front-of-the-other kind of day for that.

But I squeezed it all in, so that’s a win!

8 Likes
1934

Pervertor, Anchor - c12w2d3

Tuesday - 03 May 2022
Workout: Bench, 0745-0900 (75 minutes)

Warm-up
Throws + jumps

Begin: 0805; End: 0852; Duration: 52 minutes
Bench - 100x5, 125x5, 155x5 | 180x5, 210x5, 235x5 | (210x5)x5
Ab wheel - ramp (18) - 15, 15, 12, 8
Seated DB press - 2x40 lbs - 12, 13, 14, 11
Pull-up/chin-up - 10, 10, 12, 12, 3/3
Bulgarian split squat - L/R - 2x25 lbs - 15, 15
Band pushdown - red - 30
BPA - red - 10 high + 10 mid + 10 low

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

Feeling fatigued this morning, left shoulder is absolutely killing me. I’m beginning to think it’s the tabata front squats, maybe something about how the DBs sit in the rack hold: yesterday I noticed the left one kept banging my clavicle, there’s visible bruising on the surface, and that’s probably been going on since I started them. Ugh. But anyway…

Bench moved pretty well considering. Top set felt heavy again, but the supplemental was pretty strong. Like yesterday, I inserted a set of some assistance move after every bench set just to keep things moving. Not sure it actually helped with total duration today, but it didn’t hurt either.

Daily work and Pwn’s The Last Castle at some point throughout the day, likely broken up just because of my schedule this afternoon and into the evening. I should be able to squeeze it all in though.

13 Likes
1935

Pervertor, Anchor - c12w2d3

Tuesday - 03 May 2022
Workout: Daily work, 1110-1135 (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

Daily work is done. If yesterday’s front squat tabata killed the horse, then today’s just beat the already-dead one. Managed 9s across—legs were on fire again, but today my lungs were too. Ouch!

If all goes according to plan (@anna_5588), AMRAP in 20 minutes of Pwn’s The Last Castle later today. If it doesn’t, then AMRAP in 25 minutes (i.e., 25% penalty) tomorrow.

Edit: I’m finally home and able to squeeze this in, but Mother Nature says, “Not today!” It’s pouring down rain AND there’s some pretty wicked lighting. Now I may be crazy sometimes, but I’m not stupid… I’ll have to pay it back tomorrow: AMRAP in 25 minutes, or maybe just minimum 10 rounds, no matter how long it takes.

13 Likes
1936

Great work in here per usual.

Applying those payday loan rates to training, wild stuff haha

1 Like
1937

Incentive to not wuss out…

2 Likes
1938

Pervertor, Anchor - c12w2d4

Wednesday - 04 May 2022
Workout: Easy conditioning & calves, 0755-0910 (75 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. With this out of the way, today’s daily work and yesterday’s hard conditioning are all that remains.

8 Likes
1939

Pervertor, Anchor - c12w2d4

Wednesday - 04 May 2022
Workout: Daily work, 1325-1350 + 1555-1640 (25 + 45 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 - 10 rounds minimum
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: 10; Time: 29:39

I know I’ve said it before, and I’m sure I’ll say it again… I hate front squat tabatas. But they’re their own kind of magic. 9s across today, lungs are dead, HR was in the mid-170s, confirmed after round 8 and speculatively from about round 3 forward.

Glad I’m done with that now, so all that’s left is yesterday’s run of The Last Castle: 10 rounds or 25 minutes, whichever happens last.

Edit: That was both awesome and awful! Awesome because I completed 7 rounds in 19:17 and had just finished the first walk of round 8 when the typical 20-minute threshold expired; finished that round in 22:38, which was about 2:50 on average and not too far behind the average pace of the first 7 rounds. Awful, because I kinda crashed or something: the last two rounds necessary to hit today’s minimum took another 7 minutes! But at least now I’m done for the day.

12 Likes
1940

This post was absokute gold, by the way.

1 Like
1941

Amen brother!

Just remember all the good that comes from doing this stuff we hate…

1 Like
1942

Pervertor, Anchor - c12w2d5

Thursday - 05 May 2022
Workout: Deadlift, 0850-1020 (90 minutes)

Warm-up
Throws + jumps

Begin: 0912; End: 1018; Duration: 66 minutes
Deadlift - 130x5, 165x5, 205x5 | 240x5, 275x5, 315x5 | (275x5)x5
Ab wheel - ramp (18) - 15, 15, 12, 8
Dip - 60 - 15, 15, 12, 8
Pull-up/chin-up - BW - 12, 12, 10, 10, 3/3
Deficit reverse lunge - L/R - 2x25 lbs - 18, 12
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low

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

I’m beginning to dread deadlifts more than squats: squats are hard, but they feel strong; deadlifts are hard, and they just feel HARD.

Not sure why that is, exactly. I probably went through something like that with the squats, too, but I just don’t remember. Whatever. Just going to work through and push as hard as I can—I’ll “feel” strong again on those eventually.

Made it through today, but was moving slowly (though faster than last week). Didn’t use straps today until the last two supplemental sets: I could feel my grip starting to go in the 3rd, and I didn’t want to turn the remaining sets into grip exercises. Not much else worth noting today.

Daily work and a sled push to follow throughout the day.

16 Likes
1943

Pervertor, Anchor - c12w2d5

Thursday - 05 May 2022
Workout: Daily work & hard conditioning, 1630-1710 (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: 8:50

Trying hard to keep this in mind today, because I was struggling with motivation this afternoon. Luckily I don’t really rely on motivation, folks, because action before motivation is actually the way stuff gets done.

9s across on today’s tabata front squats felt slightly less difficult than it had been feeling earlier in the week—hopefully that means good things are happening. Great time on the sled push, too, at least considering how it’s been going lately. Pretty happy with that.

Turkey meatloaf tonight—that’s always a post-deadlift favorite!

6 Likes
1944

Pervertor, Anchor - c12w2d6

Friday - 06 May 2022
Workout: Press, 0835-0945 (70 minutes)

Warm-up
Jumps only (no throws)

Begin: 0853; End: 0942; Duration: 49 minutes
Press - 55x5, 70x5, 90x5 | 105x5, 120x5, 135x5 | (120x5)x5
HLR - 20, 18, 12
Decline DB press - 2x60 lbs - 18, 18, 14
Pull-up/chin-up - 12, 12, 10, 10, 3/3
Good morning - 115 - 20, 10
Band pushdown - red - 30
BPA - red - 10 high + 10 mid + 10 low

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

Pouring down rain here (and a lot of other places, according to the radar), so I skipped throws this morning but did a few extra jumps.

Shoulders are still bothering me, and the left side is particularly annoyed, but my press felt pretty decent considering. Top set was hard, of course, and mixing in the DB decline presses probably doesn’t help, but I was once again pleased with the SSL sets. Rest of it moved along just fine, and the press/assistance supersets helped a bit with overall duration today.

I might end up swapping in tomorrow morning’s easy conditioning for this afternoon’s hard conditioning, depending on the rain. Forecast over the next 24 hours doesn’t look great, so it may not really matter.

Also heading out-of-town to my sister’s tomorrow afternoon and we’ll be home late, so whatever I end up doing in the morning, I’ll need to knock that and everything else out before noon…

12 Likes
1945

It’s raining where I’m at too. I hate the rain lol, stupid pissing clouds.

2 Likes
1946

welcome to the cloud piss club

2 Likes
1947

How are you finding those, not in terms of difficulty but as supplemental set up compared to BBB or FSL?

1948

Ah, okay: here I just meant the supplemental felt strong relative to the top set, and I was happy with that because it wasn’t FSL but SSL.

So unless I’m missing something, there’s no real difference v. FSL aside from difficulty. There’s obviously a difference in volume relative to BBB, so I guess it depends on what you’re looking for: after just coming off BBB Beefcake, the 5x5 is a nice change of pace.

3 Likes
1949

Pervertor, Anchor - c12w2d6

Friday - 06 May 2022
Workout: Daily work + easy conditioning, 1340-1405 + 1615-1705 (25 + 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

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

Squeezed this in. Did the tabata first today (so BFP, FST, BFP, B+S, BFP, B+S, BFP) because I wanted the greatest pain overwith first. I think maybe all that did was make both sets of burpees + swings totally miserable instead of just the second, haha! Anyway, got 9s across, and I plan to finish out the week at that count. Not sure yet what next week will bring.

Also not yet sure what will follow this afternoon. We’re in a bit of a rain-break ATM, but I’ve also got a family engagement tonight, so I might be restricted time-wise. The Last Castle is shorter than the easy conditioning, so we’ll just have to see how things play out… I’ll edit in whatever I do, once it’s done.

Edit: Opted for tomorrow’s easy conditioning: I had a few extra minutes to squeeze it in, and doing so will make the morning a bit less rushed (I hope). So tomorrow it’ll be daily work, calves, BB curls, and The Last Castle, probably in that order.

9 Likes
1950

Pervertor, Anchor - c12w2d7

Saturday - 07 May 2022
Workout: Daily work & calves, 0600-0650 (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

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

Fasted. Front squat tabata first again today—extra misery is kind of the point, no? 9s across. Rest was fine, except my calves were tired, which was kind of weird…

Anyway, the first part of today’s work is done, so just BB curls and Pwn’s The Last Castle remain. I’ll need to finish everything up well before noon, but that shouldn’t be a problem.

8 Likes
1951

Pervertor, Anchor - c12w2d7

Saturday - 07 May 2022
Workout: BB curls & hard conditioning, 0910-0955 (45 minutes)

BB curls - 118

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: 8; Time: 21:50

Ate breakfast, took care of some stuff around the house, then into this. Could actually feel the BB curls in my biceps today, which is good, and I got a nice pump. Left grip was starting to fail, which is interesting. My left side is weaker, always has been, but I wonder if lately the grip issue is related to my shoulder somehow—the pain stretches down into my forearm sometimes. Anyway…

Happy with The Last Castle today: wasn’t working hard enough early on, and it was round 2 or 3 when I decided I’d do 8 rounds, no matter how long it took. That was enough to keep me moving, and I finished 7 rounds in about 19:35 and put the Farmer’s bars down after the first leg in round 8 at 20:02. Got the full 8 rounds in 21:50, so not too bad overall.

That’s it for today. Week 3 begins tomorrow!

10 Likes