Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 210

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2091
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    • wichita falls texas december seminar 2020
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    Quote Originally Posted by Adam Skillin View Post
    Very cool, that's pretty impressive work with 8 untrained peeps in only 90 minutes.
    I was pleased to get through an entire squat session with everyone finding their working weight in that timeframe. As they were all crossfitters, they are all used to doing a lot more movements in an hour, even more so 90 minutes. So were a bit skeptical when I said we'd get through one lift, and maaaaaybe two if we're lucky. But to a person, they appreciated the thorough explanations and precise coaching. Almost all of them will be back for tomorrow night's second class.

  2. #2092
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    My left knee has responded well to some self massage, rolling, and a Vitamin-I blitz over the last few days. I'm going to stay with in one more day, through tomorrow, and am optimistic that it will continue getting better. I almost didn't feel it at all today, which was so nice after the past 3 weeks of random pain.

    Squat
    45x5x2, 135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 405x5x2 @ 8
    Notes: It was my first - and probably the first overall - reasonably heavy set at the new digs at Solace, so wanted to get it on film. Lauren, a CF athlete and coach who I just met yesterday, filmed for me and after the first set at 405, pointed out a couple reps were borderline depth. So I had to do another with better depth so make it legit. Second set:



    Power Clean
    45xa bunch of jumps and jump-n-catches
    95x3, 135x3, 165x3, 185x1+2*, 205x1+2 x 4
    Notes: * = 1 clean pull + 2 power cleans
    Power cleans have been so sporadic lately, my feel and timing is quite off. I kept starting the jump a bit early, but 205 is light enough that had no trouble racking them. I tested the shock absorption on the lifting track at Solace; the bar bounces quite a bit when dropped from shoulder height, even with the dead blow plates. But it does do a great job of absorbing the shock and noise. It's not perfect but probably living up to the promise of best place to be able to drop weights in Manhattan.

    C2 Erg
    30s Row / 90s Rest x 5
    Paces were all 1:40-1:45. Eased back into it, since I haven't had access to an erg since June and my conditioning has been almost non existent for a while.

  3. #2093
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    Lifted in the midst of cleaning/rearranging the entire gym for tonight's big Grand Opening Party, so just had to get in what I could, and my back is also now fried. I was planning to pull 540x5 tomorrow, but might have to scale that back if I wake up with the back fatigue that it seems like I might.

    Press
    185x3 @ 8
    195x3 @ 8.5
    205x3 @ 9
    210x3x2 @ 9.5, 9
    165x10 @ 9.5

    Notes: Didn't get properly prepped for the first set at 210, which isn't surprising considering I was doing 5 other things in between sets. I could tell I was still a little fatigued from training earlier in the week, so went a little heavier but kept it to triples.

    Bench Press
    275x5 @ 7
    315x5 @ 8
    325x5 @ 9
    250x12 @ 9

    Notes: Had to really hurry through these, so only did 2 heavyish sets. No handoffs.

    BW Chins
    A bunch of sets of 8-10 reps. Maybe 7-8 sets total, including the pullups.
    BW Pullups
    Mixed in with the chins were two sets of pullups, one x 8 and one x6 - haven't done pullups in a loooong time, so was pleased I could bang out 8 while already fatigued.

    Moved a bunch of equipment and plates around for 2-3 hours, too.
    Last edited by Michael Wolf; 10-23-2014 at 09:13 PM.

  4. #2094
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    Back was/is pretty fatigued from the equipment moving yesterday, but was able to do my planned 540x5 although it wasn't easy. I took about 30 mins to warm up today, and needed every minute.

    Squat
    415x5x2 @ 8, 8.5
    365x5 @ 7
    Notes:
    Knees feel pretty good. Not 100% but a lot better. Finished a Vitamin I run yesterday, so we'll see how they do now without it. Overall squats felt solid today.

    Deadlift
    540x5 @ 9.5
    465x5 @ 8
    Notes:
    Took my last warm-up at 515 so I could actually feel a weight close to working to decide what to do. It was a bit harder than normally would be, but moved well so I went for 540. Didn't get my squoze on as well as I could have, and it was a hard set, but I'm happy I got it in. The gym's main bars are the Rogue Chan Bars, which start the knurling really wide - great for not tearing up shins, but bad for taking a close DL grip. So I used the Rogue Olympic bars, which are really nice, but the knurling is aggressive as HELL. Tore up my hands and thumbs on them.



    C2 Erg
    30/90 x 5 @ 2:00, 1:46, 1:42, 1:40, 1:37

  5. #2095
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    Mar 2013
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    Quote Originally Posted by Michael Wolf View Post
    C2 Erg
    30/90 x 5 @ 2:00, 1:46, 1:42, 1:40, 1:37
    Do you take your times from the ends of the intervals, or from the lowest time displayed during the interval?

  6. #2096
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    Quote Originally Posted by Nick Klemetson View Post
    Do you take your times from the ends of the intervals, or from the lowest time displayed during the interval?
    The average speed of each interval. I used to memorize them, but now when I'm done, I just go into the memory and snap a pic of the screen that shows them all individually. Hat tip to Sarah for showing me that.
    Last edited by Michael Wolf; 10-24-2014 at 09:08 PM.

  7. #2097
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    Aug 2009
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    Good to see your strength coming back well, Wolf.

    Are you pulling in a 3" belt, or do you just make 4" belts look small?

  8. #2098
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    Aug 2009
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    I like the new place Wolf. I hope you love it!

  9. #2099
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    Quote Originally Posted by Will Knowland View Post
    Good to see your strength coming back well, Wolf.

    Are you pulling in a 3" belt, or do you just make 4" belts look small?
    Haha I wish the latter! But ya, it's a 3" belt.

    Quote Originally Posted by Dwayne_KONG_Wint View Post
    I like the new place Wolf. I hope you love it!
    Thanks Kong. I do like it very much. Still getting the odds and ends in place, but it's great.

  10. #2100
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    starting strength coach development program
    Today was a crazy one, with much less time to train than originally planned. I realized that attempting to bench press would leave me with an unfinished press workout and not even time for much benching, so I just pressed more. Was able to do some chins as well. One of those days where getting anything in at all was a victory.

    Press
    185x5 @ 8
    195x5 @ 8.5
    205x3 @ 9
    215x2 @ 9.5
    205x3x2 @ 9
    185x5x2 @ 8, 8.5
    155x10 @ 9
    135x10 @ 9
    Notes
    : That's a lot of press reps.

    Chins
    5 sets of 6
    2 sets of 7

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