Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 231

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2301
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    Default Wolf's Log: From Cub to Direwolf

    • starting strength seminar october 2022
    • starting strength seminar december 2022
    At WFAC for a few days. Trained with Rip late last night (10pm-12:30ish am, which is 11-1:30am for my east coast time clock).

    Squat
    45x5x2, 135x6, 225x6x2, 295x5, 335x5, 365x5, 405x5
    Notes: Did two sets at 225 because we ended up yakking so much between sets that I got cold. Plan was 385, but I was jazzed so skipped to 405. Knee feels fine. 405 felt heavy on my back, and the first rep I tried to stay too upright as a result. Rip cued this out of me and the next 4 were better, with the last one probably being the best. Rip and I were working on the same thing (you can hear the "just like me" on the vid after my firs squat rep), and we coached each other's sets and both got our last rep as the best rep.

    Snatch Grip DL
    465x3x2
    Notes: Rip showed me how to use the WFAC seatbelt style straps instead of the regular straps, and they're much better. Less digging in and very secure. I was pretty gassed by this point and considered stopping after the first set. But knowing there would be no conditioning as it was closing in on 1am, and that this is lighter DL week on Friday, I did the second set as well.

    Last edited by Michael Wolf; 03-05-2015 at 06:35 AM.

  2. #2302
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    Squats and pulls look fantastic man. Rip is by far the best coach I've ever been around. It's like he sees shit in Matrix gunfight speed.

  3. #2303
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    what did you Rip mean when you says "less pull more push"?

  4. #2304
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    Quote Originally Posted by John Hanley View Post
    Squats and pulls look fantastic man. Rip is by far the best coach I've ever been around. It's like he sees shit in Matrix gunfight speed.
    Thanks Hanley; I was actually thinking about you. While the 405 set was OK, it didn't look or feel as easy as yours. And I was squatting something like 440x5x5 as recently as summer, whereas you haven't squatted in a long time. As the kiddies say: I'm mirin'.

  5. #2305
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    Quote Originally Posted by MattJ.D. View Post
    what did you Rip mean when you says "less pull more push"?
    It's a cue; obviously you pull the barbell off the floor. He wanted me to think about pushing my feet harder into/through the floor while maintaining a rigid back segment.

  6. #2306
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    Squats looked strong, Wolf. Happy to see things continuing to progress.

  7. #2307
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    Quote Originally Posted by John Petrizzo View Post
    Squats looked strong, Wolf. Happy to see things continuing to progress.
    Thanks Doc. Knee is mostly cooperating and still feeling OK. The bad days now are better than the good days 2 months ago. I'm continuing to do the rehab stuff even as my squat comes back, hopefully that will give me a better shot of avoiding a relapse.

  8. #2308
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    Haven't been able to get on the forums in a few days, so a little behind here. This entry will be for Thursday, then I'll do a separate one for Friday.

    Press
    247.5x2 - PR @ 9.75
    247.5x1+f
    247.5x2 @ 10
    Notes: Warm-ups were hard so was glad to get the two doubles here, even though I fudged the middle set and should have gotten all three.

    Bench Press
    340x4x5 @ 8.5,8.5,8.5,8.5,9
    Notes: These felt a lot harder than they looked on video, but got through them all without any problems.



    BW Chins
    Density Block of 7:30 - 65 reps
    Notes: The chin-up bar I used at WFAC is an inch or two lower than the ones I use back home, and that meant my feet were squarely on the ground for the first rep of each set. And since this is dominated by singles and doubles, overall that made things easier, which is probably why I did 4 more reps in 15 seconds than last time.

    Curlzzzz
    55x a bunch x 2 sets
    Notes: For the gurlzzzz. Lost count of reps while hamming it up for the camera.

    HSPU
    1,1,1


  9. #2309
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    Friday, 3/6/15

    Squat
    45x5x2, 135x5, 225x5, 315x5, 365x5, 405x5, 425x5
    Notes: Feels really good to be back up to 425x5. Most I've squatted since September, and most I've ever done for 5 reps at WFAC - seems when I'm there, I'm usually dealing with one problem or another. I did 495 for doubles there in June, 2013 but that's the only other time I've been there where I could actually squat anything decent. Knee felt just a tiny bit cranky later in the day yesterday, but really just a bit and feels fine today, so may have nothing to do with the squats. The drive from WF to Dallas and then the flight may be more of the culprit.

    Deadlift
    500x5x3 @ 8,8,8
    Deficit DL
    430x5 @ 7
    Notes: These all felt much, much harder than they looked when I watched the video. I'm RPEing based on how they looked, but they really felt way harder. I was toast by the time these were done. May just be the readjustment to squat volume and squat volume prior to DLing.



    Overall it was a fun little trip. Great hanging out with Rip, stef, and Nick without any specific work or event pressure, and meeting Nick's family as well.

  10. #2310
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    starting strength coach development program
    It was great seeing you, Wolf! Lifting with you is always a highlight for me. Kinda sad I missed the gun show with the curls and stuff, though.

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