Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 218

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2171
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    • starting strength seminar february 2023
    Did some various light pulling today. With power cleans and snatches on the sideline for now, along with squats, Tuesdays and Fridays will be a lovely potpourri of pulling variations, along with sled work. Did eccentric emphasis TKEs between sets (both legs) and a couple sets of eccentric step-downs after the sled.

    Snatch Grip DL
    135x3, 185x3, 235x3, 275x3, 315x3, 335x3, 345x3x2
    Notes: Easier than last week's 315s. Hardest part is the grip. Hooked for some of the reps at 335 and 345.

    Clean Pull
    245x2, 265x2, 285x2, 305x2x2
    Notes: Easy. Good to have this feeling easy again. Now to have 375+ feeling easy, like it did in May.

    Barbell Row
    185x5, 205x5, 225x5, 235x5, 245x5
    Notes: These still feel awkward to me. I used a few different shin-angles. Still don't feel like I've found the sweet spot.



    Sled Push
    Done with a partner: Person A goes both ways, Person B goes both ways, rest 1:20, Person A goes etc... We were able to keep a 2 minute per round pace the entire time. Used 70 lbs, high handles down, low handles back. The guy I did it with is 8 years younger than me, has clean and jerked something like 180kg, and is also an acro-yoga superstar. My out-of-shape, gimp kneed, injuries everywhere, old self managed to keep up. Somehow.
    Last edited by Michael Wolf; 12-30-2014 at 04:45 PM.

  2. #2172
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    Rolling, erg intervals, and chins today. And messed around for 5 minutes and did my first handstand(s), for shits and grins. Have always been focused on lifting so never wanted to take time away from that for other stuff. Since I can't squat or clean now, I have some time and recovery capacity to spare.

    C2 -30/90 x 8
    Paces: 1:52.7, 1:44.1, 1:40.0, 1:38.0, 1:38.0, 1:36.7, 1:38.0, 1:34.9
    Then a single 250m at 1:37

    Chins
    7 sets of 4
    Notes: easy

  3. #2173
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    Mixed day today. Presses went OK, bench was embarrassing, and I was frustrated enough by what happened on bench to do an extra DL rep. Ran out of time for conditioning and chins, so plan to get that in tomorrow.

    Press
    210x5 @9.5
    225x1 @9
    235x1 @9.75
    Notes: 210 was hard, but felt like I could've made it if it was 212.5. Didn't have a 6th rep though. 225 wasn't bad, but 235 was harder than expected. Also bent my knees a bit at 235.

    Bench Press
    315x5 @8.5
    320x5 @9
    320x4+failed 5th rep. Fourth rep felt like I had another in me, but I just hit a wall at the sticking point.
    Notes: I first hit 320x5x3 in November. 2012. I've built some solid gains on top of that since, including 335x5x5 this summer, and even 325 for multiple sets of 5 when my training was a bit inconsistent as recently as late October. What the actual fuck.

    Deadlift
    495x6 @8
    Halting DL
    415x5 @8
    Notes: Frustration spillover from the bench led to the extra rep here. A solid set. The haltings were done 3 reps DOH and the last 2 hook gripped.



    Had a dentist appointment so had to run out before doing chins and conditioning. Will do tomorrow. I'm really disappointed about the bench. I go back to a full training cycle with my old 4 day split next week with nothing planned that should take me out of that schedule for a while. Hopefully I can get my shit together on the bench and press, and keep my DL moving up.
    Last edited by Michael Wolf; 01-02-2015 at 01:50 PM.

  4. #2174
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    Celebrate the DL.

  5. #2175
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    Nice pressing dude.

  6. #2176
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    Figured some things out about my bench today, bar path/technique problems that are causing me trouble.

    Bench Press
    335x3 @ 8.5
    335x3 @9.5

    Then 185x5, 205x4x2, 225x3, 245x3x2 after pressing to work on bar path.
    Notes: I changed my bench placement to avoid seeing my reflection on the underside of the air conditioning ducts, which are like a mirror - very distracting. In doing so, I changed the angle I filmed bench at, allowing me to clearly see I have a bar path problem. Instead of pressing the bar horizontally back towards lockout as soon as I start pressing it up, I'm either pressing it down towards my feet (the wrong way) or pressing it straight up at first (not the right way). While this doesn't explain all of my bench troubles (335x5 should still be do-able for me even when making this mistake), it does explain some of them. This is an issue I've had before, but usually just for an odd rep here and there, and very heavy (often paused) singles. Never had it recurring as my default bench technique. Regardless, it's readily apparent on the vid (especially the third rep of the second set) and I need to clean it up. So did some lighter bench work after my pressing, in between sets of chins, to work on it and groove the bar path.

    Press
    190x5x2
    192x5x3
    Notes:
    Decent volume here today. Still weaker than I should be in the triceps, but went up OK.



    Chins
    I did sets of 7 reps. Just not sure if I did 5 of these sets, or 6.

    Finished with:
    Handstand Practice - 5-10 mins practicing handstand holds against the wall
    and
    Band External Shoulder Rotations: 3 sets of 10

    Did eccentric TKEs throughout the workout.

  7. #2177
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    Quote Originally Posted by Michael Wolf View Post
    Handstand Practice - 5-10 mins practicing handstand holds against the wall
    I'm curious where this came from??

  8. #2178
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    Quote Originally Posted by Walter Palmer View Post
    I'm curious where this came from??
    Have you not noticed the hairstyle in Wolf's videos? This is clearly part of his samurai training.

  9. #2179
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    Quote Originally Posted by Walter Palmer View Post
    I'm curious where this came from??
    My cover story is this: http://startingstrength.com/resource...94#post1027994

    But Skillin nailed the real reason:
    Quote Originally Posted by Adam Skillin View Post
    This is clearly part of his samurai training.

  10. #2180
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    starting strength coach development program
    In addition to the handstands, maybe you could add some juggling and tight rope walking into the routine so you have a back-up plan if this coaching thing doesn't work out?

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