Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 241

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2401
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    • starting strength seminar june 2022
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    Quote Originally Posted by KyleMask View Post
    Nice work on the squat PR. I wish I could hold my form like that when shit gets real.
    Thanks Kyle. If John Petrizzo is the Michael Jordan of holding it together at max loads, I'm just trying not to be the Craig Ehlo.

    Quote Originally Posted by ChasingCurls69 View Post
    I really like the idea of doing power cleans+deadlift variation for lighter pulling days instead of just the power cleans, or leaving out power cleans in favor of heavier pulling. Are you just building up to a heavy single/double/triple for the power clean?
    Right now, I'm just readjusting to doing cleans at all after a 6+ month hiatus, and keeping volume low as I see how my knees react. Generally, when doing them as a warm-up, I'd taper the reps as I get towards heavier weights and not push the upper limit on weights.

    Quote Originally Posted by Vogstar View Post
    Your progress on squats is inspiring Wolf. Whilst you aren't setting PRs everywhere your training have been great!
    Thanks Vogstar.

    Quote Originally Posted by Adam Skillin View Post
    That woman was Alan Thicke. He wrote the Diff'rent Strokes theme song too.



    not sure why I know that.
    This may be the most important post to date on my entire log.

  2. #2402
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    Still not feeling strong in the upper body lifts, but a slight improvement from the past few workouts.

    Bench Press
    340x3 @9
    350x3@9 (but a stronger 9 than 340)
    295x5 @7.5 (harder than expected)
    Notes: Meh. When this happens, it's so weird. It's like, how did I bench 340x4x5 so solidly around 2 months ago?! It'll come back, but what the heck?

    Press
    215x5x3 (PR for 3x5) @ 10, 9.75, 10
    215x3x4 @ 9,9,9,9
    Notes: These were so freakin hard. I was able to stick to the planned weights and get them, but holy hell were the fives hard. Obviously better once I dropped to threes, but there was no chance of getting this for 5x5 today. Not than I had planned to, but still.

    Weighted Chins
    +12kg x5x2
    +8kg x5x3
    Notes: The 12kg was harder than expected so dropped to 8 for the last three sets. Kind of disappointed, but it was the right move. It'll come back Wolf; it'll come back.

    HSPU
    2,2,1,2
    Notes: Using the less hard surface really helps. Need to do this all the time. The slight squish in the hands is more than made up for by the speed at which I can descend, thereby getting a stretch reflex out of the bottom since I don't have to worry about cracking my skull.

    KB Press
    24kg x6
    28kg x6x2

    Band Ext Rot
    2x15
    Last edited by Michael Wolf; 05-04-2015 at 03:38 PM.

  3. #2403
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    Nice job PR-ing your press after heavy benching.

  4. #2404
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    Thanks Kyle. If John Petrizzo is the Michael Jordan of holding it together at max loads, I'm just trying not to be the Craig Ehlo.
    HA! It is easy to hold things together at max loads when you are not that strong! Congrats on the recent PRs, 495x4 looked very solid.

  5. #2405
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    Yesterday was rough. My knees felt fine all weekend and Monday, and then decided to get whiny the day I needed to squat. I also allowed myself to get distracted by some things that were going on around me in the gym, and didn't have great focus. Still had an OK day, but took a lot longer than it should have and I was totaled afterwards.

    Squat
    375x5 @6.5, 405x5 @7, 425x5 @7.5, 435x3x4 @8, 8, 8.5, 8.5
    Notes: Classic case of feeling a lot harder than bar speed. They felt so hard and slow and loose, but bar speed was alright. Even though none were grindy, I was crushed after finishing these.

    Power Clean
    45x6, 135x2, 165x2, 185x2, 205x2
    Notes: Fatigue from the squats was evident here, so I just stopped at 205.

    Snatch Grip DL
    375x3 @7, 395x3 @7.5, 405x3x2 @8, 8.5
    Notes: Really focused and kept form together much better than last week. Got properly squoze and held it. I did in fact tweak my back pulling on Friday, but it is a minor one and seems to be wholly within the erectors, so not a big deal. Just going to pull lighter and focus on technique in the meantime.

    C2 Erg - 23/85x8
    Paces: 1:52.7, 1:40, 1:38.2, 1:34.2, 1:32.7, 1:33.4, 1:33.4, 1:28.4
    Notes: Squat fatigue slowed these down today. A lot. I was ready to get down to about 1:30 avg, but didn't have the gas left.
    Last edited by Michael Wolf; 05-06-2015 at 08:50 AM.

  6. #2406
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    Another rough upper day today. It's hard to tell if something is wrong with me, if I'm just adjusting to the programming adjustment, if I need to tweak my expectations of volume and intensity in these two week cycles, or if it's something else. An otherwise obvious culprit that I don't think it is, is food intake - since I basically fell off the wagon and have eaten a surplus and am more or less back to my starting weight. Gah.

    Press
    240x1x2 @10,10 - shocked at how hard these were. Second a bit better than the first.
    230x2 @9 - misloaded, meant to have 232.5, left off a 2.5 on the left side
    232.5x2 @9 - OK.
    Notes: Felt heavy in my hands and just had no pushing power. This was surprising since, for the first time in a few weeks IIRC, warm-ups felt OK.

    Bench Press
    305x5 @8.5, 320x5x3 @9, 9.5, 10 (what?!), 305x5 @9.5 (WHAT?!)
    Notes: I just don't know.

    Density Block Chins
    BWx48 in 6:30
    Notes: The bad: started out a lot harder than expected. The good: didn't get that much harder over the course of the 6:30. Was OK with 48/6:30 on my first time back doing these.

    HSPU
    1,1,1,1

    KB Press
    24kgx5, 28kgx5, 32kgx5x2
    Notes: These, at least, felt solid. Had plenty of extra reps in the tank at 32kg but didn't push it.

  7. #2407
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    Felt a bit better today. Fatigue was evident, as expected after Tuesday's lifts, but that's the thing - it was as expected, not more than or worse than expected. Pulls felt OK for the first time in a while, too, even though weight was light.

    Squat
    470x3x3
    @8.5, 8.5, 8
    Notes: Got my shit together and focused better for the last set. Considering that this weight was my 5-rep PR until 3 weeks ago and that this was done after over 11,000 lbs of work set volume on Tuesday, I'm pretty happy with these.



    Power Clean Warmup
    45x5, 135x2, 165x2, 185x2, 205x1, 215x1
    Notes: Not bad today, but I tore a big bleeder on my right shin; I'd opened it up on Tuesday but really tore it open today, even though I put athletic tape under my knee high socks. Which now have a large amount of blood on them. That's annoying.

    Deadlift
    415x5 @8
    455x5x2 @8,8
    Notes: For the 415, I was still tentative. Re-set and checked everything between each rep, worried about things being uneven or the bar bouncing off to the side. But it didn't. So I went and got my balls and pulled the first actual sets of five that I've done in quite a while. They felt good. Might've been 7s, really, but I didn't film them; they felt like 8s but my DLs usually feel harder than they look, especially if I haven't pulled heavy in a while. Which I haven't.

    C2 Erg - 25/90x8 + one 250m
    Paces: 1:53.6, 1:38.4, 1:32.5, 1:31.2, 1:30.5, 1:29.9, 1:29.9, 1:25.0. Then did a 250m at a 1:39 pace.
    Notes: That's more like it. Still need to bring things down another 8-10s/500m, but I can reduce the interval length and increase the rest a bit now.
    Last edited by Michael Wolf; 05-08-2015 at 08:04 PM.

  8. #2408
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    Quote Originally Posted by Michael Wolf View Post
    Re-set and checked everything between each rep, worried about things being uneven or the bar bouncing off to the side.
    You are a smart man.

  9. #2409
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    Quote Originally Posted by Walter Palmer View Post
    You are a smart man.
    Or at least I can learn from my mistakes after making them 10 or 20 times.

  10. #2410
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    starting strength coach development program
    Adding back another upper focused day, as I was doing before. Hopefully it'll help get things moving again.

    Paused CGBP
    225x5 @6.5, 235x5x2 @7,7

    Push Press
    Up to 135x3x4
    Notes: Going to try to get this in more regularly, even if it means adjusting pressing work a bit during the week. From 2008-2012, I pressed with the grip that I now would use to push press; I also occasionally clean and push pressed or clean and push jerked. But over the past three years, I haven't done any of those things and I've gotten so used to the compression grip that floats above my chest/shoulders that starting with wrists slightly bent back at the bottom feels very unstable. This will probably take some time to get re-adjusted.

    BW Chins
    7,7,7
    Notes: I wonder if the pec thing wasn't really fully healed. It hasn't hurt and I haven't felt it at all while benching, but things are still tight when I do certain ROM things before I begin lifting, and the bottom of the chin-up position still feels a bit tight. I got a lacrosse ball pretty intensely into the left clavicular pec area between sets here, and it loosened up and felt better set by set.

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