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Becoming Canis dirus - SvenG's Training Log

5/3/1 & Widowmakers - c6w1d4

Wednesday - 24 November 2021
Workout: Extra conditioning, 1415-1445 (30 minutes)

4 rounds of:
a) 23 1-pump burpees
b) 21 KB swings - 24 kg
c) 25 BFPs - red
d) 20-second rest

Pwn’s Countdown
Time: 5:09

Once again, one of Pwn’s bad ideas delivers. I used 65 lbs for the thursters/cleans, a 35-lb DB for the snatches, and a 24-kg KB for the swings. The KB might have been too heavy for single-arm swings, but maybe I’m supposed to feel a bit lopsided (relative to a double-arm swing)? Oh, and I used the burpees + swings necessary to hit my daily totals with the BFPs as buy-in.

I like the burpees and swings as daily conditioning work, but the !/$ of something like Countdown is so much higher than my silly little circuit, so it might make sense to forego that and instead do multiple Countdown rounds. Something to consider for next week or next cycle or something…

Deadlifts tomorrow morning, then hard conditioning, and then… Thanksgiving dinner! We actually do chickens rather than turkey, and I’ve got a whole one to myself. I’m stoked.

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5/3/1 & Widowmakers - c6w1d5

Thursday - 25 November 2021
Workout: Deadlift, 0745-0900 (75 minutes)

Warm-up
Throws + jumps

Begin: 0807; End: 0856; Duration: 49 minutes
Deadlift - 115x5, 145x5, 175x5 | 205x5, 240x5, 270x10 (rep PR) | 205x20
Ab wheel - ramp (12) - 25, 20, 15
Dip - 60 - 15, 15, 15
Chin-up - BW - 15, 14, 12, 4
Push-up - 30
BPA - red - 10 high + 10 mid + 10 low
Good morning - 95 - 15

Assistance totals:
Push - 75 reps
Pull - 75 reps
Single-leg/core - 75 reps

Happy Thanksgiving!

I know what I said about deadlift PRs above, but I’m calling 270x10 a PR anyway—closest entry I’ve got is 280x6 back in May 2020, and like the squat top set on Monday, I didn’t follow that previous 5+ deadlift set with 205x20. Plus, we can call it a PR since that sciatic nerve injury this time last year. All of that is justification enough, yes?

Grip held up just fine today, both on that top set and on the WM that followed. Rest of it was good, even if hard. Dropped the incline on the ab wheel ramp again, that went well. Dips were exceptionally hard today; was trembling like crazy after that last set of 15. Pretty pleased with chin-ups today—still not 45 reps in 3 sets, but I’m getting closer. Realized after the fact that BPAs should have been incline scap/trap, so I’ll just crank out a set of those with the BFPs this afternoon.

A bit of rest, then sled and whatnot, and finally Thanksgiving dinner (lunch? linner? dunch?) about 1500. Have I mentioned I’m excited for that?

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Happy thanksgiving!

I’m very impressed at your workload and progress in here

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Thanks, TFP! I appreciate you taking the time to say so.

Hope you and yours have a Happy Thanksgiving as well.

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5/3/1 & Widowmakers - c6w1d5

Thursday - 25 November 2021
Workout: Hard conditioning, 1020-1105 (45 minutes)

Incline scap/trap - 2x45 lbs - 30
BFP - red - 4x25

10 rounds of:
odd) Sled push - 50 yds, 135 + sled = 222 lbs; 20 1-pump burpees
even) Sled push - 50 yds, 135 + sled = 222 lbs; 20 24-kg KB swings
Time: 24:19

Would’ve like more rest between workouts, but duty calls. Not sure if the sled is a rest between burpees and swings, or vice versa. Maybe both? Probably neither…

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I never recommend anything, but as far as what I do, check out my fairly recent blogpost “conditioning is magic” and scroll down to the conditioning matrix.

Basically, I commit myself to SOME kind of conditioning every day and then do it. Even if it’s a 2-3 minute session, as long as it gasses me out, I did my job.

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5/3/1 & Widowmakers - c6w1d6

Friday - 26 November 2021
Workout: Bench, 1040-1145 (65 minutes)

Warm-up
Throws + jumps

Begin: 1057; End: 1140; Duration: 43 minutes
Bench - 90x5, 115x5, 145x5 | 170x5, 195x5, 220x10 (rep PR) | 170x20
Deficit reverse lunge - L/R - 2x20 lbs - 30, 25
Standing DB press - 2x35 lbs - 18, 15, 12
Pull-up - BW - 14, 13, 11, 7
Cable crunch - 50 - 20
Band pushdown - red - 30
OA row - L/R - 45 - 15, 15

Assistance totals:
Push - 75 reps
Pull - 75 reps
Single-leg/core - 75 reps

Fasted.

Up naturally at 0425 after a fitful night’s sleep. Fully intended to be lifting by 0530, but it just didn’t happen. Out the door early for some appointments with my daughter; got home and was ready to work off the bad juju.

Today’s work was emotionally driven, and now I’m exhausted. Hit a rep PR and followed up with 20 reps on the WM. Wanted the lunges in 3 sets, got 'em in 2. Pull-ups were really hard today: did not feel strong, breathing was ragged, and that last set of 7 felt nearly impossible.

Planning to hit up daily burpees, BPFs, and Pwn’s The Last Castle to finish off the day.

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I’d just like to say that your log is beyond inspirational and assuring for me.

It’s proof that even when I graduate uni, I’ll still be able to crush it in the gym, do research and have a great life without sacrificing too much

@T3hPwnisher you definitely make it work but I like sleep too much to aspire to what you do

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In general I wish you would not aspire to do what I do.

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Thanks, @anna_5588.

As usual, Pwn speaks truth. So I’ll just add: “This above all: to thine own self be true.”

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5/3/1 & Widowmakers - c6w1d6

Friday - 26 November 2021
Workout: Extra conditioning, 1340-1440 (60 minutes)

4 rounds of:
a) 25 1-pump burpees
b) 25 BFPs - red
c) 25-second rest

Pwn’s The Last Castle - 10 rounds
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
Time: 24:29

Still fasted. Yes, I know. We’ll just add this to “SvenG’s List of Dumb Things I Sometimes Do in My Training.”

Went alright. No emotion, just work. Felt kinda robotic, actually. Snow is flurrying, and the cold air felt good—except when the wind kicked up. But now I’m inside and warm, and that feels good too.

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Shit just got real in here. Quality

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5/3/1 & Widowmakers - c6w1d7

Saturday - 27 November 2021
Workout: Easy conditioning + calves, 0845-1010 (85 minutes)

Weighted vest walk - 26 kg - 35 minutes
Jump rope tabata - 8x40/15 - 1 round
SL CR - L/R - 30x12, 35x10 | 40x8 + isohold: 20s
Bike@120 bpm - 15 minutes

BB curl - 70, 21 + 9

Fasted. Pretty typical stuff today. Didn’t forget BB curls yesterday, but did forget to mention that I decided last week to move them to Saturdays. Got 70 in the first set, there was some body english (but not too much), and I hit 100 reps across the two sets (had to rest-pause the second). Was really feeling it in my wrists today.

Planning to try Pwn’s Tower of Babel with 65-lbs thrusters later. I’ll follow that up with any remaining burpees, then swings and BFPs.

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In first for once.

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I know EXACTLY how you feel, haha.

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You’re always first though. Sometimes I haven’t even finished the workout before you like mine.

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5/3/1 & Widowmakers - c6w1d7

Saturday - 27 November 2021
Workout: Extra conditioning, 1455-1340 (45 minutes)

4 rounds of:
a) 25 KB swings - 24 kg
b) 25 BFPs - red
c) 25-second rest

Pwn’s Tower of Babel - 65-lbs thrusters + 5 burpees
1, 2, …, 10, 11, 10, …, 2, 1
Time: 25:51

You told me I’d be punished for my pride, but F me, dude—that’s the 7th circle of hell right there.

Started with swings + BFPs to get my heart pumping, then into my thruster-based version of Pwn’s Tower. Wanted to work up to 8, got there and—just as he predicted—thought, “I’ve got more in me!” Really started slowing down by round 10, so I finished 11 and decided to call it. That was about 13 minutes in. The way down really sucked until I hit 5 reps: at that point, the burpees outnumber the thrusters, so the suck shifts to those.

Actually, let me amend that: the burpees suck pretty much the whole time.

If I did the math right, working up to 11 means 21 rounds total, so that’s 105 burpees, which exceeds my daily total. Fortunate, yes, because I’m not sure I had anything left to give after falling down the Tower.

I’d like to repeat this workout using a heavier weight on those thrusters. Maybe that’d be a good way to work into 95 lbs—just work up at the heavier weight until I can’t, get in some additional work on the climb back down, and then try to push that “top set” rep count higher and higher each week or something. Sounds good on paper, anyway.

Also, meant to note earlier that I slept better last night, but still not great. Awake about 0420 again, but forced myself to stay in bed another half-hour. Didn’t fall asleep again, but at least my eyes were closed and I wasn’t moving.

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PWNs workouts make mortals of us all, your in good company

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You did it right dude! All parts of it suck, haha. Congrats on making it through.

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A lot of food for thought in that blog post. Had never really considered that conditioning helps recovery.

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