Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 211

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2101
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    Apr 2010
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    • starting strength seminar december 2022
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    Schedule has been a nightmare, not getting much sleep, behind on everything. Missed training on Tuesday, got under the bar today but it was pretty lame. Just trying to stay afloat till things get normalized again.

    Press
    185x3 @ 8
    200x2 @ 8.5
    210x1 @ 9
    220x1 @ 9.5
    185x5 @ 9
    Notes: Pretty weak sauce, and my right shoulder was bugging me some towards the top of the press. Just some very minor discomfort, no pain. No idea why.

    Bench Press
    275x5x3 @ 9, 8, 7
    Notes: Took me a few sets to find a good groove and position under the bar here. The first set @9 really got me upset; the third set @7 made me feel slightly better.

    Ring Rows
    BW x 10 x 3

  2. #2102
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    Mar 2011
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    Lexington, KY
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    Quote Originally Posted by Michael Wolf View Post
    Schedule has been a nightmare, not getting much sleep, behind on everything. Missed training on Tuesday, got under the bar today but it was pretty lame. Just trying to stay afloat till things get normalized again.
    I hear you, brother. I'm in the same place. Sometimes it is just about trying to get in what you can, hold onto as much strength as you can, until you get to a place where you can get back to a good place and put together a good block of training. Hang in there!

  3. #2103
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    Apr 2010
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    Yup, sometimes that's all you can do. This is definitely one of those times.

    Felt like crap today, too, so just did a bit of work.

    Squat
    45x5x3, 95x5, 135x5, 185x5, 225x5, 275x5, 315x5, 365x5
    Notes: Blargh

    Deadlift
    135x5, 225x5, 315x5, 405x5, 455x1
    Notes: Left glute a bit unhappy here. Twitching and tweaking and twinging. Hook gripped the 405 and it hurt like hell, I think my thumbs are still traumatized by last week's hook grip on the super aggressive olympic bar knurling.

    C2 Erg
    30/90 x 5 - went pretty easy, first one was 1:55, next 4 at about 1:40.

  4. #2104
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    Apr 2010
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    Got a massage on Sunday, and knees felt a lot better afterwards and today. Still not 100%, but the work on my hams, calves, and quads helped. I need to be more diligent about working on those areas on my own.

    I have been trying to continue to push somewhat, despite my currently crazy schedule, multiple transitions, and general body rebellion. I've decided to just step way back and build back up again. Good things happen every time I do that, and right now is just not a time I can be pushing anyway. Might as well accept that and build back up again with a nice long ramp up window.

    Squat
    45x5x3, 75x5, 95x5, 115x5x3, 125x5x3
    Press
    45x5x2, 75x5, 95x5, 115x5x3, 125x5x3
    Notes: Did these together, alternating between the two. Knees felt better squatting than they have in a while, even without sleeves on. Everything was easy, just going way back to build back up again.

    Chin-ups
    7 or 8 sets of 5
    Pull-ups
    2 sets of 5
    Notes: Did the pull-up sets somewhere mixed in to the 7 or 8 chin sets.

    Band External Rotation
    Lightest (red) skinny band: 10,8,8

    C2 Erg
    30/90 x 5, nice and easy, pacing between 1:45 and 2:00.

  5. #2105
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    Aug 2009
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    990

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    Quote Originally Posted by Michael Wolf View Post
    I've decided to just step way back and build back up again.
    Wise decision - build up some momentum, like Mike T advises.

  6. #2106
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    Apr 2010
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    Quote Originally Posted by Will Knowland View Post
    Wise decision - build up some momentum, like Mike T advises.
    Ya, I'm still just dealing with too much scheduling craziness and too much body rebellion to push anyway. Moderating my food intake and training light, just to keep the motor pathways nice and oiled up and keep some activity in my day and week, are what I'll be doing for the immediate future. Unfortunately for my gainz, I get paid to coach people, not to lift myself, and that has to be the priority right now.

  7. #2107
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    Apr 2010
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    A lot of rolling prior to lifting today. My quads are really and truly jacked up, but knees continue to feel a little bit better day by day.

    Squat
    45x5x3, 95x5, 135x5, 185x5, 225x5x4

    Power Clean
    45xdrills, 95x3, 115x3, 135x3, 155x3x3
    Notes: These didn't feel very good, either technique/timing wise or strength/power wise.

    Sled Push (Rogue Westside Butcher)
    Additional load of 70lbs
    1x walk there, jog back
    4x roundtrip runs on the turf, ~1:30 rest
    The entire turf is, I believe 90 feet, but there are still mats and such on one end. It was probably ~70 feet each way today.

  8. #2108
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    Apr 2010
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    Been rolling religiously, with special focus on the entire leg, the last few days and it has helped. Have used the voodoo bands a few times, and should try icing as well, as I usually respond well to it. While there's still a ways to go, I'm hopeful that the improvement signifies a trend and it will continue. The pattern for the past 3 years has been gains for the first half of the year and setbacks and problems the second half. I'd like to actually have a year where I have only life stuff to contend with, and not body problems. The infection/cyst deal is obviously something I didn't really have control over, and am only just feeling like I'm starting to pull out of it, but damn, this pattern just has to end at some point.

    Also, been thinking about what may have caused the knee issue, as I've never had this before. I don't know for certain, but suspect it was squatting 3x5 all around or just over 400lbs in the 3/4" romaleos, which I did on September 20. The next squat workout, 9/23, I reported as not being very good; the following squat workout on 9/26, a distraction was present in the form of a certain female. And then the problems REALLY started the next workout.

    Though I squatted in a 3/4" heel for many years, I had been squatting exclusively in the 1/2" heel for over a year. I think the extra knee flexion and consequential greater moment arm at the knee at a reasonably heavy weight, without any time to re-adapt to it, was the catalyst. I'm not sure about this, but both timing and analysis bear it out to a certain extent.

    Anyway, things are getting better so I'm trying to focus on that right now.

    Squat
    45x5x3, 135x5, 185x5, 225x5, 245x5x3
    Notes: Knees felt pretty good. A few sets had a bit of tweakiness on the first rep, but mostly OK after that. Obviously easy, just focusing on knees.

    Press
    45x5, 75x5, 105x5, 125x5, 135x5x3, 95x10x2
    Notes: All easy here, too, just trying to get some volume in to get the right rotator cuff healed up. The issue there that started popping up a couple weeks ago just seems to be just a bit of inflammation, as far as I can tell.

    Deadlift
    135x5, 225x5, 315x5x2
    Notes: Easy sets. The knurling on the chan bars is pretty rough, not as rough as the rogue oly bars, but my thumbs don't love it - I hooked just to keep my thumbs conditioned for it, even though I could've DOH'd them. I taped my thumbs and it was still slightly uncomfortable. Need to get my B&R bar here.

    Sled Push
    Rogue Butcher Sled + 110lbs
    6 round trips: about 5 mins rest between 1 and 2 (got into a convo), then 1:30-2:00 between the rest.
    Last edited by Michael Wolf; 11-07-2014 at 03:49 PM.

  9. #2109
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    Apr 2010
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    Still slow, incremental but noticeable improvements in knees. Right shoulder/rotator cuff still irritated.

    Press
    45x5, 85x5, 115x5, 135x5, 145x5x4, 105x10x2; 45x15x4
    Notes: I was stubborn and went to 145 even though it was slightly uncomfortable. Then did the two back offs at 105 for volume rehab work. After trying to bench and having that be uncomfortable too, I shut it down and did 45x15x4 in between sets of chins. Felt better after the high rep empty bar presses and chins.

    Bench Press
    45x5, 95x5, 135x5, 185x5, 225x5
    Notes: 225 was easy but the right shoulder was telling me to stop; wisely and for a change, I listened. Went back and did the empty bar press sets and chins.

    BW Chins
    6 sets of 5
    Notes: Easy. Did the press sets between some of these, shoulder felt better afterwards.

    C2 Erg
    30/60 x 6 - fairly easy paces, between 1:45-1:50/500m.

  10. #2110
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    Apr 2010
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    starting strength coach development program
    Continuing my long warm-ups with lots of rolling and some mobility stuff. Seems to be helping, knees were definitely improved today. Feeling better overall, too, like my schedule and sleep has somewhat normalized and I'm not quite as completely and thoroughly exhausted as I was last week.

    Squat
    45x5x2, 95x5, 135x5, 185x5, 225x5, 255x5x3

    Power Clean
    45x6, 95x3, 115x3, 135x3, 155x3, 175x3, 185x3x2
    Notes: While 185x3 is obviously not an impressive power clean, after last week's 155x3 were actually not easy, it was nice to do 185 for a few triples and have them be easy. I was really a wreck last week.

    Also, I got the rocktape shin skins and have used them twice now. Even with the vaunted high socks, lots of cleans after a while away from them completely cut up my shins. I was a little worried they wouldn't fit over my colloso-calves, but I can squeeze em on without too much trouble, and they have thus far totally protected my shins from getting cut up on pulls from the floor. Will probably stick with the socks for deadlifts, but for cleans (and if I ever pick snatches back up again), the skins will be essential.

    Sled Push
    Westside Butcher + 110 lbs
    6 round trips: 1 jog, 5 hard runs with 1:45 rest between trips
    Did this with a kid from the gym who is a regular (and reasonably decent) crossfitter and he was shocked at how absolutely wrecked he was afterwards. Fun times.

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