Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 244

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2431
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    • starting strength seminar december 2021
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    Some good and some not as good today. But overall feel like the lighter week was a good move. My squat volume was pretty close to what I've been doing, but at a lower avg intensity and that rest from the heavy work really was evident today. Felt a lot fresher.

    Squat (belt & XXL SBDs)
    365x5 @6, 405x5x2 @6.5, 365x5 @6.5
    Notes: Technique was a lot better than the past few weeks. Not fully locked in, was a bit forward on a few reps, but way better. Everything moved fast and wasn't out of breath at all after any of the sets. Both 405 sets took only about 17-18 seconds from initiation of Rep 1 descent to Rep 5 lockout. Which is fast for me for 405. I definitely needed that lighter week.

    405s:


    Press (belt, no wraps)
    185x5 @7.5
    195x4 @8
    185x5 @8
    175x5 @7.5
    Paused Press (beltless)
    135x6x2
    Notes: This was the not so good. Presses still felt weak. No strength, no pop at weights where I recently had it. I understand the lack of benching & chinning, which were my primary press assistance work, making progress a lot slower or even stagnating without a replacement. But I don't see why that would cause such a large regression, so quickly. And I don't have another explanation, either. Was hoping the light week would dissipate the press/upper fatigue as well but it's still crap.

    Afterwards did some presses where I did the Press 2.0 and then stopped the bar right where the bar loses its momentum from the pop from the hips and transfers completely to upper body. Probably varied the paused point an inch or so, it's not perfectly repeatable like a pin press would be. But it allows me to practice all the parts of the full movement I'm going to do. Will probably also work in some pin presses and lockouts, especially while I'm not benching.

    Power Clean (paused @ hang below knee)
    135x2, 155x2, 175x1x2
    Snatch Grip DL (beltless)
    225x3, 275x3, 325x3 - DOH
    365x3 - hook
    405x3 (straps) @8
    Notes: Pretty solid feeling today.

    C2 Erg - 20/1:40 x 7 plus a 200m
    Paces: 1:42.0, 1:31.7, 1:28.4, 1:26.9, 1:30.9, 1:28.4, 1:24.0. 200m at 1:45 pace.
    Last edited by Michael Wolf; 05-26-2015 at 09:12 PM.

  2. #2432
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    Light day today. Everything felt pretty eh but was easy.

    Paused Squat (beltless +rehabnds)
    315x3x4 @6.5, 6.5, 7, 7

    CGBP
    195x5, 205x5x2

    Power Clean
    135x2x3
    155x2x3
    165x2x3
    Notes: All light & easy, working on getting hips through all the way.

    Press 1.0 with old, wider grip resting bar on chest/delts
    95x5x2
    Notes: More for stretching wrists out for better rack position than anything else.

    C2 Erg - 30/75 x 6
    Paces: 1:59, 1:47.9, 1:44.1, 1:45.6, 1:41.3, 1:43.4

  3. #2433
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    Quote Originally Posted by Karl Schudt View Post
    I'm already through the First Law series, and am starting the standalones.
    Dude, the First Law series was epic. Fucking love 9-fingers.

    Edit: while I'm fantasy-nerding out, did you ever see my game of thrones belt? Valar Dohaeris.

    Last edited by Cody; 05-28-2015 at 06:44 PM.

  4. #2434
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    Quote Originally Posted by Cody View Post

    Edit: while I'm fantasy-nerding out, did you ever see my game of thrones belt? Valar Dohaeris.

    That's so so rad. Who made that?

  5. #2435
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    Quote Originally Posted by Niki Sims View Post
    That's so so rad. Who made that?
    General Leathercraft.

  6. #2436
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    Quote Originally Posted by Cody View Post
    Dude, the First Law series was epic. Fucking love 9-fingers.

    Edit: while I'm fantasy-nerding out, did you ever see my game of thrones belt? Valar Dohaeris.

    First Law is really so, so good. In some ways, I like it better than ASoIaF. He's certainly much tighter with his writing than Martin's wordy prose.

    And that belt man. That belt is awesome. Really fucking awesome.

  7. #2437
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    Almost missed my flight to get in all this work today, but had a solid lift. Had to skip conditioning though. Which I hate so I'm not really broken up over.

    Squat (belt + XXL SBD)
    375x5 @6, 425x5 @7, 455x5 @8.5, 495x2 @9
    405x5 @7 (last rep was paused - could've done one more paused rep and three more regular after that one)
    Notes: Slightly harder than expected but ok. Even though yesterday was light and easy, I'm not used to squatting back to back days yet so not worried.

    Press (belt+wraps for 200 set and after)
    165x5 @6, 185x5@7, 200x5 @8, 215x4 @9, 225x2 @9, 185x6 @8
    Notes: Hello again, old friend. Suddenly out of nowhere my press didn't totally suck today. Not great or back to its usual self, but not way down in the dumps, either. Felt good.

    Power Clean
    135x2, 165x2, 185x2, 205x1, 225x1, 240x1
    Notes: still didn't get hips through on the heavier sets (205+) but 240 went up easy and smooth. IIRC, this is more than I've cleaned for any reps since I did my last meet nearly a year ago. #healthgainz

    Deadlift (belt, hook)
    455x5 @6
    495x5 @7.5
    545x1 @9
    Notes: the work sets were solid as hell. Didn't have enough time to properly rest for the 545 afterwards, and all the day's work had caught up with me, so it was slow. But really solid pulling overall today, and hook grip felt ok for the first time in a while.

  8. #2438
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    The last several days have been very stressful both physically and mentally. I was hoping I'd be up for a good, heavy day of lifting despite that, but it was not to be. Had to scale back a lot, but it was the right decision.

    Squat (Belt+XXL SBD)
    365x3 @6, 405x3 @7, 425x3 @8
    355x5x4 @6.5,6.5,6.5,7
    Notes: Technique felt mostly decent today, was just overall fatigued and tired and low back was especially fatigued too. Felt the left glute twinge for the first time in months on the 425 set, but didn't come back on the lighter sets.

    Press
    165x5 @6
    185x5 @7 (belt)
    200x3x3 @8,8,8.5 (belt+wraps)
    185x5 @8.5 (belt+wraps)
    Notes: Not much here.

    Power Clean
    135x2, 165x2 - paused below knee
    185x2, 205x1, 215x1
    Notes: Pretty easy

    Snatch Grip DL (beltless)
    365x3 @7 (hook)
    385x3x2 @7.5, 8 (straps)
    Notes: Reps 1 and 3 consistently good, rep 2 consistently not as good.

    Ran out of time to do conditioning. Probably made the best of what I had today.
    Last edited by Michael Wolf; 06-02-2015 at 07:37 PM.

  9. #2439
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    Quote Originally Posted by Michael Wolf View Post
    Probably made the best of what I had today.
    Sometimes all you can do..

  10. #2440
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    starting strength coach development program
    Quote Originally Posted by Walter Palmer View Post
    Sometimes all you can do..
    Indeed.

    Messed around a bit with today's light work. High bar squats and a barbell complex included!

    Squat (beltless, romaleos, rehbands)
    Paused: 135x3, 185x3, 225x3, 265x3, 295x3, 315x3, 335x3
    High Bar: 135x3, 185x3, 225x3, 265x3, 295x3, 315x3, 335x3
    Notes: These were alternated, not done up to 335, stripped, and then worked back up to 335. Because ain't nobody got time for that. Did them immediately without even re-racking through 265, then took short rests between after that. Paused reps were fine. High bar felt weird. Which isn't exactly a surprise, considering how long it's been since I did them at all, regularly, and with this much weight. But they felt totally fine on my knees and were pretty easy.

    CG Bench
    135x5, 175x5, 205x5, 225x5, 240x5, 255x5
    Notes: Easy. Didn't feel anything in my pec.

    Power Clean
    45x5, 115x2x2, 135x2, 145x2, 155x2
    Notes: On the second rep of the second set at 115 and every second rep thereafter, I did a little complex after the clean: power clean to thruster to good morning to back squat to behind the neck thruster. They were all easy, just having some fun and doing something I haven't done in 4-5 years.

    C2 Erg: 25/75x7
    Paces: 1:50.6, 1:41.6, 1:41.6, 1:39.2, 1:36.1, 1:36.8, 1:36.8
    Notes: Didn't push these hard at all, I really do need to up my conditioning game though. I've been inconsistent and lazy for a while now.

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