Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 239

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2381
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    May 2011
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    Tulsa, OK
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    • starting strength seminar december 2022
    • starting strength seminar february 2023
    • starting strength seminar april 2023
    Nice PR! Gotta love the unexpected ones : )

  2. #2382
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    Apr 2010
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    Quote Originally Posted by Karl Schudt View Post
    Manbun weighs at least 5 lbs.

    Nice work on the squats. Really nice.
    Thinking about the USAPL meet in NJ in August, and I'll probably chop it off before then (no promises though) - in which case I hardly have to cut at all!

    Quote Originally Posted by sking1001 View Post
    Nice PR! Gotta love the unexpected ones : )
    Thanks. Pulled off another one today despite being a walking day-after-seminar zombie. I'll take em all!

  3. #2383
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    Apr 2010
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    Super tired after another fun but exhausting seminar weekend. Wanted to take an afternoon nap but dragged my butt to the gym and got some work done.

    Press
    212.5x5x5 - PR @ 9, 8.5, 9, 9.5, 10
    185x8 @ 9
    Notes: Even though I was so tired and had 'heavy head syndrome' I felt I had a 5x5 press PR in me. Was going to do 211, but warm-ups felt good so went for the 212.5. They were hard, but I rested long (6-7 min) and got them done despite feeling like crap. 185x8 back-off set was done with less rest (4 mins) and after a lot more volume, so not worried about only getting 8. Could probably do this weight for 12-13 if I just worked up to it before fatiguing with heavy work.

    Bench Press
    135x5, 185x5, 225x5, 255x5, 285x5 (b), 305x5, 305x5 (first and last rep paused)
    Notes: Pec feels fine, no problems to report. 305 was heavy but that probably has more to do with the pressing I did beforehand than anything else. Still got some re-adapting volume back in, and even 2-count paused the first and last rep of the final set.

    Chins
    BWx6x6
    Notes: Pec felt ok, and these were easy.

    HSPU
    Just 1 rep, but did a few longer holds

    KB Press
    24kgx6, 28kgx6x2

  4. #2384
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    Aug 2014
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    473

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    [QUOTE=Michael Wolf;1096985] , , , I'll probably chop it off before then (no promises though) - in which case I hardly have to cut at all! [QUOTE]

    I remember a myth or fable that when ya chop off the top knot(sic?) you loose all the strength,
    careful

  5. #2385
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    Apr 2010
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    Forgot what 5x5 squats feel like. Poop.

    Squat
    405x5 @7, 425x5x4 @7.5,8,8,8.5,8.5
    Notes: Still a bit fatigued from Friday's work and a weekend of no sleep. I also didn't rest as much as might've made sense (5, 5.5, 6, 7 mins between work sets). Last two sets were harder not so much in effort or bar speed, but simply focus. I found it hard to get tight and focus my eyes on one spot. This is a level of work capacity I haven't touched in a while, so between that, Friday's work, the weekend, and the short-ish rest periods, it's all fine. Even though none of the sets were even close to limit, I was pretty toasted afterwards.

    Power Clean
    45x teaching method, 95x2 (paused at kneecap), 125x2 (PaK), 145x2 (PaK), 165x2
    Snatch Grip DL
    235x3, 285x3, 335x3, 375x3 (hook), 405x3x2 (straps)
    Notes: Knees have been feeling good, eased back into some light power cleans. Felt rusty and slow but no knee issues. SGDLs felt hard, but were probably fast. Just had squat fatigue.

    C2 Erg
    25/65 x 7
    Upping the effort just slightly here, paces were faster today, in the 1:38-1:42 range. Ab cramp almost came on in the 5th round, but avoided it and was OK for 6 and 7. Seems like it'll be too busy to do much sled work on a permanent basis now. Too bad.

  6. #2386
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    Apr 2011
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    Brooklyn, NY
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    Israeli Pyramid scheme! It'll totally make 5x5 less awesome. DO IT!

  7. #2387
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    Apr 2010
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    Quote Originally Posted by Rob Israel View Post
    Israeli Pyramid scheme! It'll totally make 5x5 less awesome. DO IT!
    Don't worry RobIs, I have plans to incorporate the Israeli pyramid scheme, along with the American Pyramid Scheme, the Wolf Pyramid Scheme, the Ponzi Scheme, and the classic Egyptian Pyramid Scheme. 5x5 across will happen, but certainly not every time.

  8. #2388
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    Apr 2010
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    OK day today. Still a bit fatigued from all the pressing volume on Mon, but added some more and was still able to bench decently afterwards.

    Press
    230x4 @10 (failed 5th rep)
    230x3x2 @ 9.25, 9.25
    185x11 - Rep PR @ 9.5
    Notes: Wanted that 230 five rep PR so went for it, but wasn't quite there today after Monday's work. Two more triples there was hard but not limit. Then got my 11 at 185, which I thought I did a month ago but it turned out to only be 10.

    Bench Press
    45x10, 135x6, 195x5, 245x5, 275x5(b), 295x5, 315x5x2 @ 8.5, 9
    Notes: Kept ramping sets to build up volume again. Harder than usual after all that pressing, but still a bit of gas in the tank. Will likely switch back to volume/intensity work on bench and press next week, obviously taking time to re-build both. Rest was about 4 mins for the 315 sets.

    Chins
    BW x 8 x 5
    Notes: Rested 3,3,4,4 mins for these and they were getting hard but still some room here too. Just building back up in steps. Probably will reintroduce weighted chins the week after next, along with some density block work.

    HSPU
    1,0,2,1,2
    Notes: First two sets with hands on and head going to a hard surface. Was braking too much and getting zero stretch reflex. Switched to a softer surface and even though makes it a bit less advantageous in terms of force transfer through my hands, not worrying about cracking my skull and so allowing me to use the stretch reflex outweighed
    that disadvantage quite a bit and was able to get 2,1,2 on the softer surface. 6 total reps is the most I've done in one day.

    KB Press
    28kgx5, shoulder was telling me that was all for the day in terms of fatigue, called it.

  9. #2389
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    Apr 2010
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    Squat
    465x3x3 @ 8, 8.5, 8.5
    Notes: Felt heavier and slower than they look. Still have some fatigue from Monday's volume, and 7/9 of the reps felt like crap but were much faster than I perceived. Some knee slide today, as tends to happen when I squat while still fatigued.



    Power Clean Warm-up
    45 warmup, 95x3, 135x3, 165x2, 185x1x3, 195x1
    Notes: Timing was off, shaking the rust off here, slow elbows. But the 195 was the best rep, so that was encouraging.

    Deadlift
    495x5 (b) @8
    425x5 @ 6.5
    Notes: 495 was squirrely and a bit all over the place, filmed the 425 back off and it was better - had some fun with AC/DC and then pulled a decent set. Should I keep my day job or go on The Voice? Also, 545x5 should look like that 425x5 did.



    C2 Erg: 25/75x8
    Paces: 1:50.6, 1:41.6, 1:39.2, 1:36.8, 1:36.8, 1:36.8, 1:40.8, 1:29.9
    Notes: A little more speed today. Will go harder and increase rest a bit next time.
    Last edited by Michael Wolf; 04-24-2015 at 08:40 PM.

  10. #2390
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    Apr 2010
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    starting strength coach development program
    Great time at the meet yesterday watching Rob, Dr. Petrizzo, and Jordan lift, and hanging with the crew there. But a lot of time on my feet, 4+ miles walking around the city, and only three meals left me a bit short on mojo today.

    Bench Press
    285x3, 315x3, 335x3 @8.5, 345x3@9, 275x5 @7
    Notes: Got planned weights but all at about a full RPE point above what I expected. This portended rough goings for the press.

    Press
    215x3x6 @ 9.5, 9.5, 9, 9, 9.5, 10
    Notes: Really felt out of focus and low energy here, somewhat cloudy headed. After the first one, I considered going down to 205 since the RPE was so hard. I'm experimenting with new programming that's basically a two week TM cycle still based on hitting planned weights, but that can be modulated and modified by RPE (I'll write more on that later or maybe in a separate post). I waited a couple minutes and decided to try and get 215x3x3 and then go down to 205. After the third set was better than the first two, I thought, "One more set." And kept doing that till I had finished the planned 215x3x6.

    I figured RPE would begin at 7.5 or 8, and be at 8.5 or 9 by the end. Starting at 9.5 was rough, for sure. However, I think (and my experiences with rough days indicate this), if it's just one bad day for local reasons and not a larger programming or recovery issue, getting through the work that day, even if harder than expected, is better than lowering the weight if you don't have to.

    BW Chins
    10,10,10,10,8
    Notes: Pleasant surprise, these were pretty easy. Could've done BWx10x5 no prob, but still purposely easing back in. Called it a day after this on a high note. Will be interesting to see what happens Thursday.

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