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Becoming Canis dirus - SvenG's Training Log

That’s some strong dips man

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Thanks, man!

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5s PRO, 5x5 FSL - c3w2d2

Monday - 13 September 2021
Workout: Hard + extra conditioning, 1305-1340 (35 minutes)

Sled push - 8x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 6:46

50 Devil’s presses - 2x30 lbs - 5x10, 30-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)

And now my legs are tired. But I beat my previous best by about 8 seconds, without lightning. Got a big thing at work done shortly before this workout, felt really good coming into it, so maybe that proverbial weight off my shoulders had a physical impact.

Devil’s presses felt much better today, like I actually had some notion of how to do them. 30-second rest is about right for now—got my HR up in the mid-160s, but didn’t fumble around because I couldn’t breathe or whatever. Will stick with 50 daily for now and consider adding more reps or reducing rest or something in the weeks ahead.

75 seconds rest between BPAs, because who really cares!?!

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Solid workout here man. Always feels good when the squats are moving well. :slight_smile:

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Thanks, my man! It sure does. Don’t know how long that’ll continue, but I’m gonna ride the wave as long as I can.

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I had to google Devil presses. Those look like something Trent would like. Hopefully he sees this comment. LoL.

They look tough and effective, that is for sure!

Tough? Yes! Effective? I hope so.

Gotta be, though, as I’ve seen that Pwn and some others use them from time to time as well. I had been doing burpees followed by swings, and this kinda puts them together, so it’s a “two birds, one stone” thing. And hopefully a “greater than sum of parts” thing too!

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5s PRO, 5x5 FSL - c3w2d3

Tuesday - 14 September 2021
Workout: Press, 1330-1415 (45 minutes)

Warm-up
Throws + jumps

Begin: 1343; End: 1413; Duration: 30 minutes
Press - 50x5, 60x5, 70x5 | 85x5, 100x5, 110x5 | (85x5)x5
Incline DB press - 60 - 18, 12
Pull-up - BW - 12, 10, 8
Bulgarian split squat - L/R - 20 - 20, 10
Cable crunch - 40 - 20
OA row - L/R - 40 - 12, 8
Band pushdown - red - 20

Later-than-usual workout. Got it in, though. Press was easy today; glad for that. First three assistance moves were tough, but the last three were no problem.

Still have to get my conditioning in. Should have time for that at some point before dinner this evening.

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5s PRO, 5x5 FSL - c3w2d3

Tuesday - 14 September 2021
Workout: Hard + extra conditioning, 1610-1640 (30 minutes)

Sled push - 8x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 7:27

50 Devil’s presses - 2x30 lbs - 5x10, 30-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)

Best time yesterday, worst time today. Coincidence? I think not…

Punched the clock on this one. But it’s done, and that’s a good thing, because I’m toast.

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5s PRO, 5x5 FSL - c3w2d4

Wednesday - 15 September 2021
Workout: Easy conditioning + calves, 0740-0855 (75 minutes)

Weighted vest walk - 20 kg - 14 minutes (to park)
Easy run - 9 laps, about 1750m - 9:11
Weighted vest walk - 20 kg - 15 minutes (from park)
Seated CR - mtor - 180x12, 200x12 | 220x12 + isofail: 19s
Jump rope tabata - 16x20/10 - 1 round

Ate like a beast yesterday, did what amounted to a third workout after dinner (moving lots of furniture down to garage for temporary storage), woke up hungry—still got this in fasted, but I will eat shortly.

Didn’t push the run today, but came in at just over a minute per lap on average. Happy with that. Rest is what it is.

Booty WOD, Devil’s presses, and BPAs later today.

Edit: Did the run in 9:11 last week, too. Kinda weird. Or maybe expected? Whatever.

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5s PRO, 5x5 FSL - c3w2d4

Wednesday - 15 September 2021
Workout: Extra conditioning, 1300-1345 (45 minutes)

Basic B*tch Booty Blaster WOD - AMRAP, 15 minutes
4 full rounds + 62 reps (finished last 18 reps + a 6th full round in an additional 3:42)

50 Devil’s presses - 2x30 lbs - 10x5, 15-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)

Still fasted—best laid plans and whatnot… Just glad I got the work in before late afternoon; yesterday was pretty awful in that respect.

Slow and controlled was the name of the game today. Really feeling the squeeze, concentrating on the swing, getting a nice burn in my delts. This one worked well for me today.

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Nice consistent work in here. I keep saying I need to add in some BSS’s and some type of loaded carries in my workout somewhere.

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I drop burpees + KB swings in favor of Devil’s presses, and this finally shows up:

Go figure. But at least it’ll be ready when I am!

5s PRO, 5x5 FSL - c3w2d5

Thursday - 16 September 2021
Workout: Deadlift, 0740-0835 (55 minutes)

Warm-up
Throws + jumps

Begin: 0800; End: 0831; Duration: 31 minutes
Deadlift - 115x5, 145x5, 175x5 | 200x5, 230x5, 260x5 | (200x5)x5
Ab wheel - ramp (9) - 20, 20, 10
Dip - +55 - 12, 10, 8
Chin-up - BW - 12, 10, 8
Push-up - 20
Band face pull - red - 20

This workout was trying to get in my head—woke up thinking about it, that’s never a good thing. Had to force down breakfast, could feel it just sitting there in my stomach while I warmed up. But then I pulled the first rep off the floor, and I knew it was going to be a good day.

Absolutely killed everything. Just crushed it all. Not much more to say, really—it was an awesome workout.

Conditioning stuff later.

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5s PRO, 5x5 FSL - c3w2d5

Thursday - 16 September 2021
Workout: Hard + extra conditioning, 1300-1335 (35 minutes)

Sled push - 8x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 6:07

50 Devil’s presses - 2x30 lbs - 10x5, 15-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)

So either (1) I’ve been dogging it, (2) last nights carbs (Kodiak Cakes waffles hot off the iron!) are working themselves out, or (3) I subconsciously treated today’s sled push like some kind of a test: beat previous best (Mon, 13 Sep 2021) by 39 seconds. I was definitely sprinting on the uphill today, but it just didn’t feel that much faster…

I like the sets of 5 with those Devil’s presses—been completing each round in about 40 seconds, so with the 15-second rest period, it’s just less than EMOM. A good way to get the HR up either way.

I should add a 4th set of BPAs next week.

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5s PRO, 5x5 FSL - c3w2d6

Friday - 17 September 2021
Workout: Bench, 0800-0850 (50 minutes)

Warm-up
Throws + jumps

Begin: 0816; End: 0844; Duration: 28 minutes
Bench - 100x5, 120x5, 145x5 | 170x5, 195x5, 220x5 | (170x5)x5
Upright row - 40 - 20, 10
Deficit reverse lunge - L/R - 20 - 20, 10
Pull-up - BW - 12, 10, 8
Band pushdown - red - 20
Cable crunch - 40 - 20
OA row - L/R - 45 - 12, 8

Fasted. Crushed this one, too. Pull-ups continue to be the weak link, but I got 'em all. Remembered to replace Bulgarian SS with reverse lunges from a slight deficit today; 20-lbs DB in each hand. Realizing I’m heavy on the pull assistance (80 total reps v. 50-rep target) and light on the push, but I’m okay with that for now—I get plenty of push with extra conditioning moves. May adjust next cycle.

Conditioning later.

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5s PRO, 5x5 FSL - c3w2d6

Friday - 17 September 2021
Workout: Hard + extra conditioning, 1300-1335 (35 minutes)

Sled push - 8x50 yds, 135 + sled = 222 lbs
Goal: 7:30; Time: 5:50

50 Devil’s presses - 2x30 lbs - 5x10, 30-second rest between
BPA - red - 3x(10 high + 10 mid + 10 low)
BB curl - 38, 12

So I did it again: beat my previous best (Thu, 16 Sep 2021) by 17 seconds. First sub-6:00 time, too. Sprinted up incline, walked it back down. Wasn’t even trying to test, let alone beat my time, in this workout. Guess I’d have to say I was dogging it—and I see now that I probably was early on—but to beat yesterday’s time without even trying has got to mean my body is changing.

Pushing the sled is deep magic.

Used the full-length barbell for curls today; got 38 in the first set, had to start thinking about them around rep 30. Took a 60-second break and cranked out the last 12. Nice pump.

I’ll stick with the longer barbell for these. I should probably pay a bit more attention to the early reps, too, just to be sure I’m isolating correctly and that it’s my biceps moving the bar, not my connective tissues, as discussed elsewhere recently (though I forget which thread ATM).

Edit: Meant to note also that 5 sets of 10 Devil’s presses work me differently than 10 sets of 5; can’t put my finger on it, exactly, but I can feel a difference. One is not better than the other, so it’s probably worth continuing to mix it up, just as I have been.

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5s PRO, 5x5 FSL - c3w2d7

Saturday - 18 September 2021
Workout: Easy conditioning + calves, 0635-0805 (90 minutes)

Weighted vest walk - 20 kg - 35 minutes
Bike@120 bpm - 15 minutes
Seated CR - mtor - 180x12, 200x12 | 220x12 + isofail: 20s
Jump rope tabata - 16x20/10 - 1 round

Fasted. Felt like I was made of lead this morning—moving slowly. Oscar WOD and other conditioning stuff to follow.

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Solid work brother. Keep at it

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5s PRO, 5x5 FSL - c3w2d7

Saturday - 18 September 2021
Workout: Extra conditioning, 1000-1035 (35 minutes)

Oscar WOD - AMRAP, 23 minutes
a) 9 Devil’s presses - 2x30 lbs
b) 20 alternating lunges - 2x30 lbs
c) 9 push presses - 2x30 lbs
d) 20 sit-ups
5 full rounds + 54 reps (finished last 4 reps in an additional 0:14)

BPA - red - 3x(10 high + 10 mid + 10 low)

No longer fasted but still made of lead.

I like the Oscar WOD; got my HR up in the 160s, knocked out my daily Devil’s presses (plus a few), and got some additional work done, too. BPAs were effective today, got a nice pump.

All that remains now is to cut the grass.

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