Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 209

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2081
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    Jan 2013
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    • starting strength seminar december 2022
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    Quote Originally Posted by quad View Post
    Haha, so funny. What does the hand gesture Rip makes mean?
    Pretty sure it is referring to how his back angle is set at the beginning and stays constant through the pull.

  2. #2082
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    Quote Originally Posted by quad View Post
    Haha, so funny. What does the hand gesture Rip makes mean?
    I obviously didn't know he was doing it at the time, and didn't really know what it meant when I watched the vid. I asked at dinner tonight. Apparently it was referring to something about the back angle of the guy two platforms over.

  3. #2083
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    Mar 2013
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    I did LOL at "C'mon Michael..."

  4. #2084
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    David and Rip are tight, huh? Now that's a funny couple.

    Oh, and the DL's were freaking fast. Sort of a warm-up, no?

  5. #2085
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    Quote Originally Posted by Nick Klemetson View Post
    I did LOL at "C'mon Michael..."
    Pretty sure that was the first time Rip ever called me by my first name.

    Quote Originally Posted by Rob Israel View Post
    David and Rip are tight, huh? Now that's a funny couple.

    Oh, and the DL's were freaking fast. Sort of a warm-up, no?
    They do make quite the pair, don't they? The DLs were indeed fast, which I am pleased with. I wouldn't call it a warm-up though, especially considering how fast I tend to run out of gas on lifts.

    DL finally seems to be returning to form, though that is still 60 lbs off my 5 rep PR, so a long ways to go, yet.
    Last edited by Michael Wolf; 10-13-2014 at 01:58 PM.

  6. #2086
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    I am absolutely and throughly trashed after the seminar. They're always very tiring weekends, but this one completely kicked my butt. I considered not lifting at all today, but decided to do a lower volume, lower intensity day to at least retain some of my momentum. I ended up overestimating on presses, but overall it was still OK.

    Press
    Warm-ups: 45x5, 78x5, 111x5, 144x5
    "Work" sets: 166x5 @ 7, 188x5 @ 8, 199x5 @ 9.75, 166x6 @ 8
    Notes: 199 was a lot harder than I expected.

    Bench Press
    Warm-ups: 45x5, 133x5, 177x5, 221x5
    "Work" sets: 265x5 @7, 287x5 @8, 221x10 @ 8
    Notes: Did a better job of choosing weights here.

    BW Chins
    5x5

    That was all for today. Hopefully I'll get a solid amount of sleep tonight and feel better tomorrow. I squatted with my press warm-ups through 144x5, and right knee was fine. Left still had some minor lingering discomfort, but nothing major, and this was without sleeves.

  7. #2087
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    Apr 2010
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    The two weekends in a row of no sleep really beat the crap out of me. I felt drained, tired, and thoroughly exhuasted all week, so decided to skip training and try to let myself get back to normal. Though my schedule makes it difficult to get optimum sleep, I got more than I usually get and snagged a 2 hour nap on Tuesday during the time I normally lift. I don't feel completely back to normal yet, but it made a big difference. I felt good enough to train today at least, which is more than I can say about Tuesday and Wednesday. I brought my gym bag to the gym both days, but after coaching my clients, just went home. Today, I actually lifted a little.

    My left knee is a lot better but still giving me some problems. I have some suspicions about it, but am trying to focus on what I can do right now.

    Squat
    45x5x3, 78x5, 111x5, 140x5, 162x5
    Notes: Just did them as warm-ups together with the press.

    Press
    45x5, 78x5, 111x5, 140x5, 162x4
    179x4 @ 8.5
    190x4x3 @ 9, 8.5, 8.5
    179x4 @ 8.5
    135x10 @ 8

    Notes: I didn't want anything to be even close to a grind, so just did 4's today. I didn't mentally prepare properly for the first set at 190, but was better after that.

    Bench Press
    45x10, 135x5, 184x5, 230x5, 269x5
    302x5 @ 7.5
    225x12 @ 8

    Notes: Felt good here, but shoulder has been not painful but a bit grumpy so kept volume at heavy weights to a minimum.

    BW Chins
    8 sets of 6
    Notes: Rested 60 seconds for the first 4 sets, then about 90 seconds for the next 3, then two minutes for the last.

    1-Arm Press
    KB: 50x6, 52.8x6
    DB: 60x6, 65x6, 70x6
    Notes: Wanted to get in some more pressing work, too lazy to reload the bar.

  8. #2088
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    Knee felt a bit better today, so squatted some. Pulls were slow, but got through them.

    Squat
    45x5x4, 94x5, 135x5, 184x5, 225x5, 274x5, 315x5, 364x5x2
    Notes: Not bad, and surprisingly the 364s felt the best of all the sets. Still a little twingy and subconscious hesitation in getting my left knee as forward as it needs to go, but a lot better than even yesterday.

    Deadlift
    529x5 @ 9.5
    436x5 @ 8
    Notes:
    Warm-ups felt great (up to 469) so was surprised when the first rep felt a little heavy. Would have still probably been an 8.5 or at worst a 9, except 529 really slams the floor hard at this place, which is not set up for dropping or even putting down a heavy DL quickly. So taking the energy to slow the bar down on the descent took even more out of me. Still, another fairly big jump from last week (and without squatting to help drive it up), so I'll take it.

  9. #2089
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    Apr 2010
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    First time training at the new digs - Crossfit Solace - today. The gym is open, but there are still a few things under construction and not fully fleshed out - so I pressed while standing on turf, rather than the hard rubber flooring. Didn't seem to notice, though, and had my best workout in a while in terms of how everything felt. Excited about the new place, both for my own training and for my coaching. Should be a huge step forward for the services I can offer, and for my own training options: just being able to put the bar down as hard as I want in a deadlift is a luxury I haven't usually had.

    Press
    195x5 @ 8.5
    200x5x2 @ 9, 9
    185x5 @ 8.5
    155x10 @ 9.5
    Notes:
    Felt very solid today. Not PR level weights, but first time I felt like myself while pressing since before the cyst procedure.

    Bench Press
    305x5 @ 8
    315x5x2 @ 8.5, 8.5
    245x12 @ 9.5
    Notes:
    Very solid here, too.

    BW Chins
    10 sets of 7
    Notes: Voluuuuuume. Rested 1.5-2 mins between sets; didn't keep exact track.

    Didn't have time for anything else, had a call with my attorneys from Porter Wright (shameless plug for Brodie's firm, I've only just begun working with them, but very happy so far), and then had to finish getting my area of the gym ready for the first strength cycle class tonight at 7pm. Had eight people in the class, and all were new to SS style squatting. So all we got through was finding working weights in the squat, but that's fine for a 90 minute session with 8 people who were all new to the SS style LBBS. Everyone had fun, got their squats looking MUCH better, and all said they'd be back Wednesday night. Cool.

  10. #2090
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    Oct 2012
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    starting strength coach development program
    Quote Originally Posted by Michael Wolf View Post
    So all we got through was finding working weights in the squat, but that's fine for a 90 minute session with 8 people who were all new to the SS style LBBS. Everyone had fun, got their squats looking MUCH better, and all said they'd be back Wednesday night. Cool.
    Very cool, that's pretty impressive work with 8 untrained peeps in only 90 minutes.

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