Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 219

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2181
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    • starting strength seminar december 2022
    • starting strength seminar february 2023
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    Quote Originally Posted by Walter Palmer View Post
    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?
    My backup career is BBQ taster.

  2. #2182
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    Snatch Grip DL
    135x3, 205x3, 255x3, 305x3, 335x3, 355x3x2
    Notes: Grip is the hardest thing here. Though I was being stupid and trying not to use chalk or hook grip as long as possible, so that made it harder. Started hooking at 335, but that hardly helped without any chalk. Added chalk at 355 and that helped.

    Clean Pull
    255x2, 285x2, 305x2, 315x2x2
    Notes: Felt unexplosive today. Slow off the floor and hard time accelerating.

    Barbell Row
    205x5, 225x5, 245x5, 255x5x2
    Notes: Same as the clean pulls. Seems to me that 255x5 should be easy but it just feels awkward.

    Glute Ham Raise
    BW x 5 x 3
    Notes: Back in ancient history when I sometimes did hamstring curls, my hams would often approach cramping status even with not much weight on the hamstring curl machine. This brought back that wonderful feeling.

    Sled Push
    I alternated between high handles down and low handles back, and high handles down and back. Did a round trip every two minutes on the minute; this still comes out to 1:40 rest but keeps me honest and ensures I don't sandbag the speed, since if I do, my rest is less. Done quickly with good effort, it's 20s down and back so it works out perfectly.

    Sled+70lbs high handles down, low handles back x5 (intervals 1,3,5,7,9)
    Sled+70lbs high handles down and back x 4 (intervals 2,4,6,8)

  3. #2183
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    Nov 2014
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    Has your knee improved at all?

  4. #2184
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    Quote Originally Posted by Will Diebolt View Post
    Has your knee improved at all?
    Slightly.

  5. #2185
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    Decent day today. Still feeling weaker than I ought to, but still clawing my way back up.

    Press
    215x5 @10
    230x1 @9
    240x1 @9.5
    Notes: Still don't know why this is so hard, but it's still slowly climbing back up, so OK. Got a bit of knee unlocking in the 240; not much, but need to tighten that up.



    Bench Press
    Paused: 135x5, 185x5, 225x5, 255x5, 275x5x2
    TnG: 275x5x3
    Notes: Did fives all the way up - heavy benches for sets of fahve - to groove a better bar path. Doing them paused helped me focus on driving up and back right away, instead of just up, or even up and towards my feet. Moved my grip in about 1-1.5inch(es) as well. After all those paused reps, and the presses, and the slightly narrower grip, my triceps were pretty fried, so I went TnG for the last three sets. I was surprised by how hard this was.

    Chins
    6 sets of 8
    Notes: ~2.5-3 mins rest between sets.

    Practiced handstand holds again for 10 mins. Actually did a freestanding handstand hold for about 3 seconds, by mistake (kicked too hard into the wall on my way up, bounced off a bit, then just held it there for about 3 seconds before I lost 'mid-hand.'). So, strength helps other things. Shocking.

    Finished with some external shoulder rotations, and did 4-5 sets of 10 TKEs over the course of the pressing and benching.
    Last edited by Michael Wolf; 01-08-2015 at 04:08 PM.

  6. #2186
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    Apr 2011
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    Brooklyn, NY
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    MOAR TKE's! Glad to see you are doing them. I do 15-20 per set. They have helped me tremendously, I hope you have the same luck.

  7. #2187
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    Quote Originally Posted by Rob Israel View Post
    MOAR TKE's! Glad to see you are doing them. I do 15-20 per set. They have helped me tremendously, I hope you have the same luck.
    15-20? Good god, RobIs. Mine take at least 6 seconds per rep, 10 seconds if I'm really focusing. Doing sets of 15-20 would drive me crazy.

  8. #2188
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    Mar 2011
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    Lexington, KY
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    The chonmage is really coming along well. You are well on your way to full samurai status.

  9. #2189
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    Quote Originally Posted by Walter Palmer View Post
    The chonmage is really coming along well. You are well on your way to full samurai status.
    Chonmage is a cool word. And my chonmage is cool. So everything's cool.

  10. #2190
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    Apr 2010
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    starting strength coach development program
    Good day today. But I miss squatting.

    Deadlift
    515x6 @8.5 - Pseudo PR
    Halting DL
    425x5
    1" Deficit DL
    385x5
    Notes: I couldn't see it in the video because it was my left nostril and the angle only shows my right side, but my nose started bleeding during the fourth rep. Down my face, onto my shirt and on the floor. But IT'S STILL MY MOTHERFUCKING SET! So I kept pulling. Got all 6, which is technically a PR since I've never attempted it, though probably could have done 515x8-10 when I was in 600x3 territory.



    Sled Push
    High handles down, low handles back x 10
    1 x empty sled
    9 x 70lbs
    Did the every two minutes on the minute thing, with a partner for the first six, then the last four myself (it was his first time, so cut him off at six). I like this protocol quite a bit. Partner is my old training partner Ryan, who is now back from a hernia repair and getting serious about his lifting. He's signed up for the April seminar in Brooklyn, too. We're going to try to train together twice per week, schedule dependent.

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