Becoming Canis dirus - SvenG's Training Log

Bench looking strong, nice work brother!

2 Likes

5s PRO, 5x5 FSL - c22w1d7 (redux)

Saturday - 11 March 2023
Workout: Easy conditioning, 0750-0855 (65 minutes)

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes

BB curl - 100

Weighted vest walk - 30 kg - 15 minutes

Fasted. Slept until almost 0545 (!), finally got around to this. Sled work will follow in a few hours.

12 Likes

5s PRO, 5x5 FSL - c22w1d7 (redux)

Saturday - 11 March 2023
Workout: Hard conditioning, 1105-1135 (30 minutes)

Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 10 alternating lateral squats - L/R - 30 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 10 DB RDLs - 2x65 lbs
Rounds: 4 (in 15:18)

Honestly, folks, I think I was sandbagging that one a little—the transitions were slow and I should’ve pushed harder to start a 5th round. But as it is, I did 4, and I was working pretty hard during the actual work.

Okay, that’s it for today—see y’all back here in the morning!

15 Likes

5s PRO, 5x5 FSL - c22w1 (redux) - summary

Placeholder.

(I really do intend to go back and edit the past few summaries that I’ve missed, I just haven’t had a chance to do that yet…)

5s PRO, 5x5 FSL - c22w2d1

Sunday - 12 March 2023
Workout: Easy conditioning, 0715-0810 (55 minutes)

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes

Fasted. Slept until almost 0600, but only because of the time change. More work to follow later in the day.

9 Likes

5s PRO, 5x5 FSL - c22w2d1

Sunday - 12 March 2023
Workout: Calves, daily work, & extra conditioning, 1255-1345 (50 minutes)

Towel hop tabata - 4x40/10

3 rounds of:
a) Single-leg CR - L/R - 30 lbs - 10, 8, 8
b) EZ bar skull crushers - 50 lbs - 20, 20, 20

Towel hop tabata - 4x40/10

Well Now! THAT Was Aggressive - AMRAP, 20 minutes
Bear complexes - 95 lbs
5 (then 3) chin-ups/pull-ups (strict, various grips), EMOM
Reps: 35 bear complexes, 76 chin-ups/pull-ups

So I had a bad idea yesterday: In as few rounds as possible, get 75 bear complexes, with 5 chin-ups/pull-ups EMOM. I figured I get 16-24 complexes in about 4 minutes during Pwn’s Tabearta, so this might take, what? 15-20 minutes?

Then I saw @tlgains did 20 minutes of bear complexes, and I thought: “Cool, great minds think alike. Let’s do this!”

THEN I did the first few rounds of this, and I thought: “F-me! I don’t have enough time to get to 75 reps!” So I called an audible and adjusted to AMRAP, 20 minutes.

And THEN I got through Round 8 and I realized I wasn’t going to be able to keep getting 5 chins for 20 minutes without zero-ing some rounds on the bear complexes and probably overrunning the timer, so I adjusted down to 3 reps to keep it sustainable.

And THEN I got through Round 15 and I allowed myself to do single complexes so I didn’t pass out…

But, man, oh man! Even THAT was a ball-buster. I was breathing like a freight train, the floor was slick with sweat, and my whole body was pumped up like a pro bodybuilder. I’ve been done for 10+ minutes and even now my skin is still hot to the touch—I’m like a blast furnace!

So, @tlgains, I blame you. 'Cause great minds think alike!

18 Likes

Shawty had them apple bottom jeans (jeans)
Boots with the fur (with the fur)
The whole club was lookin’ at her
She hit the floor (she hit the floor)
Next thing you know
Shawty got low, low, low, low, low, low, low, low

1 Like

5s PRO, 5x5 FSL - c22w2d2

Monday - 13 March 2023
Workout: Squat, 0520-0650 (90 minutes)

Indigo-3G - 0500
Surge - 0530-0622

Warm-up
Throws + jumps

Begin: 0542; End: 0645; Duration: 63 minutes
Squat - 115x5, 145x5, 175x5 | 205x5, 240x5, 270x5 | (205x5)x5
Pull-up - BW - 13, 12, 10
Dip - 75 - 13, 11, 11
HLR - 20, 15
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Good morning - 135 - 10, 10, 10
Triceps kickback - L/R - 15 lbs - 20, 20, 20, 20

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.

It’s 5s week, friends, and that means: Nothing was as easy as I wanted it to be! Pull-ups, in particular, were just plain hard—I was feeling yesterday’s 76 reps from that conditioning work that was supposed be about bear complexes but ended up being about chin-ups/pull-ups…

Squats were fine. Not great, but fine. The mind is funny, though, 'cause I’m sitting there before my top set worrying about next week’s 300x5, instead of focusing on the work that’s right in front of me. I got my head on straight though, and in the end, 270x5 felt way better than 240x5 the set before.

Some hard conditioning later with farmer’s walks, DB push presses, and rear delt flyes.

20 Likes

5s PRO, 5x5 FSL - c22w2d2

Monday - 13 March 2023
Workout: Hard conditioning, 1620-1650 (30 minutes)

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 10 DB push presses - 2x30 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 10 DB rear delt flyes - 2x15 lbs
Rounds: 6 (in 15:46)

That was a decent variation: I may regret it tomorrow morning, but my yoke is pumped to high heaven, and I was breathing hard throughout!

I chose 2x30 lbs on the push presses because that works in the Oscar WOD, but the fact that I’m NOT also doing devil’s presses means I could probably handle 2x35 lbs (or maybe even 2x40 lbs) on those and still get the reps. Maybe next time…

9 Likes

Fixed that for you. LOL

1 Like

5s PRO, 5x5 FSL - c22w2d3

Tuesday - 14 March 2023
Workout: Press, 0520-0645 (85 minutes)

Indigo-3G - 0500
Surge - 0530-0621

Warm-up
Jumps only (no throws)

Begin: 0539; End: 0638; Duration: 59 minutes
Press - 60x5, 75x5, 95x5 | 110x5, 125x5, 145x5 | (110x5)x5
Decline DB press - 2x65 lbs - 15, 13, 7
Chin-up - 25 lbs - 10 + 3, 10 + 2, 10
Ab wheel - ramp (19) - 15, 12, 8
Band pushdown - red - 30
BFP - red - 30
Bulgarian split squat - L/R - 2x30 lbs - 10, 10, 10
Incline french press - 60 lbs - 15, 15, 15, 15

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.

It snowed overnight, so I skipped throws. Not really enough to shovel, so I’m hoping it melts off through the day so I can push the sled. If not, I’ll probably swap in tomorrow’s PM work.

Everything was decent this morning. 145x5 started to get in my head, but then I got mad and knocked 'em out. It wasn’t a rage-driven set—I was just annoyed that I wasn’t feeling confident.

Chins were a disaster today, still feeling Sunday’s work. My elbows were cranky last week, and they downright hurt so far this week, but mostly I was just out of breath and out of drive by the 8th or 9th rep in every one of those sets. Pretty happy with the rest of it, though—big improvement over last week, when I was REALLY dragging.

Sled or something to follow later today. What exactly that turns out to be will depend on the weather!

16 Likes

5s PRO, 5x5 FSL - c22w2d3

Tuesday - 14 March 2023
Workout: Hard conditioning, 1710-1740 (30 minutes)

Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 10 DB thrusters - 2x30 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 15 curtsey lunges - L/R - BW
Rounds: 5 (in 17:04)

The snow melted and the driveway was dry enough to push—snow was flurrying again, but not enough to really get in the way: I only slipped a few times.

As much as I hate single-leg work, I “missed” it during 5/3/1 & Bodybuilding and Frankenbuilding. I remembered curtsey lunges at some point yesterday and decided to include them today, which is cool. Might have to find a way to weight those or do more reps or something, because the sets were over just about the time my glutes started to burn…

13 Likes

5s PRO, 5x5 FSL - c22w2d4

Wednesday - 15 March 2023
Workout: Easy conditioning, 0525-0620 (55 minutes)

1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes

Fasted. Setup for this afternoon’s work.

10 Likes

5s PRO, 5x5 FSL - c22w2d4

Wednesday - 15 March 2023
Workout: Daily work, calves, & extra conditioning, 1605-1500 (55 minutes)

Jump rope - 300+ reps

3 rounds of:
a) JM press - 60 lbs - 25, 25, 25
b) Seated CR - 240 lbs - 25, 20, 15

Jump rope - 300+ reps

David Wooley WOD - EMOM, 12 minutes
3 front squats - 185 lbs
3 24-inch box jumps

Well that kicked my butt! And I may be regretting the front squats tomorrow morning: My lower back is toast! But I got all the reps in every round, and with 20-25 seconds for recovery, too.

Even so—yep, you know it!—my HR was up and I’m sweating like a pig.

10 Likes

5s PRO, 5x5 FSL - c22w2d5

Thursday - 16 March 2023
Workout: Deadlift, 0520-0700 (100 minutes)

Indigo-3G - 0500
Surge - 0530-0627

Warm-up
Throws + jumps

Begin: 0547; End: 0654; Duration: 67 minutes
Deadlift - 135x5, 175x5, 215x5 | 255x5, 290x5, 330x5 | (255x5)x5
Pull-up - BW - 14, 12, 9
Dip - 75 lbs - 13, 12, 10
Ab wheel - ramp (19) - 15, 12, 8
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10, 10
Underhand straight-bar pushdown - 25 lbs - 25, 25, 25

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.

Second consecutive night of poor sleep, second consecutive morning my alarm shocked me awake. Ugh. Twenty ounces (!) of black coffee over the next hour didn’t even touch how groggy I was feeling.

But, there’s nothing like trying to pull several hundred pounds off the floor to get a body going! It wasn’t a stellar morning, but really it wasn’t bad either, particularly considering how I felt going in.

Used straps for the top set, but no belt today. Could definitely feel my lower back from those front squats yesterday, but the supplemental reps moved really well and actually felt like the right thing to loosen me up.

Managed 75 of those underhand pushdown in 3 sets today—not sure why I haven’t tried that before…

Hard conditioning will follow later!

18 Likes

Mr. Consistent

2 Likes

I seem to remember you having children and I find this very hard to believe. LOL

1 Like

@vision1 - Thanks for that, my man! That’s high praise, and I appreciate it.

@simo74 - Funny how that works, isn’t it? Wish I could blame them, but I honestly don’t know what it is. But I should sleep well after today’s work! Fingers crossed, anyway…

1 Like

5s PRO, 5x5 FSL - c22w2d5

Thursday - 16 March 2023
Workout: Hard conditioning, 1740-1810 (30 minutes)

Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 15 DB bent-over rows - 2x30 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 25 KB swings - 28 kg
Rounds: 5 (in 16:26; 6 full rounds in 20:08)

My lower back is shot, but I’m so glad I pushed myself to do a 6th round: I argued with my weaker self from 16:26-16:58, then just grabbed the bars and ended the f-ing argument.

I win!

13 Likes

5s PRO, 5x5 FSL - c22w2d6

Friday - 17 March 2023
Workout: Bench, 0520-0640 (80 minutes)

Indigo-3G - 0500
Surge - 0530-0622

Warm-up
Throws + jumps

Begin: 0540; End: 0636; Duration: 56 minutes
Bench - 100x5, 130x5, 155x5 | 185x5, 210x5, 240x5 | (185x5)x5
Chin-up - 25 lbs - 12 + 3, 11 + 3, 6
Seated DB press - 2x45 lbs - 15, 13, 7
HLR - 20, 15
BFP - red - 30
Band pushdown - red - 30
Good morning - 135 - 10, 10, 10
Overhead triceps extension - 2x25 lbs - 15, 15, 15, 15, 15

Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps

Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.

Slept better last night, up about 2 minutes before my alarm, so that’s progress. Decent morning in the weight room, even if I’m still moving at a snail’s pace. Elbows are still killing me, especially on my left side, and I was very aware of them during the lift-offs (which is kinda weird) and a bit during the chins, but they didn’t affect my bench reps. And those were pretty solid today, so that’s cool.

Taking my son to his first NBA game tonight as a present for his 10th birthday last week. Our town is a football town, and we’ve got awesome hockey and significantly less awesome baseball, but no pro basketball. We got tickets to a game in the nearest city with an NBA team about 2.5 hours away, so the plan is to get today’s hard conditioning done within the next 3-4 hours and then head out. It’s going to be a super-late night, so I expect I’ll sleep in a bit tomorrow, but he’s really looking forward to it—we all are—so that makes it totally worthwhile!

17 Likes