Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 248

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2471
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    Apr 2010
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    • starting strength seminar december 2021
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    Another good day. Things have turned around nicely, and even though my knees still have some rough days, my squat is stronger than it's ever been, DL and press are recovering back to PR levels, and bench is coming back solidly too. Last summer leading up to the July meet is probably the only time I've been this strong in all lifts at the same time. If I can keep it up a bit longer, I'll surpass that level.

    Squat
    470x2 @7; 495x2x3 @8,8,8; 470x3 @8.5
    Notes: I originally planned, if warm-ups felt right for it, to do five doubles across at 495. Warm-ups did feel OK despite a bit of nagging knee stuff from my really ugly 305 power clean yesterday (not by accident that I haven't published the footage yet; the 295 in last night's vid was much cleaner), but I also wanted to pull heavy today so did the bookend sets at 470 and added an extra rep to the last one. Not as explosive as I was hoping for - very likely due to the additional high bar squats and power cleans I did yesterday - but solid for the most part.

    Bench Press
    45x10, 135x5, 185x5, 235x5
    275x5, 300x5 (b), 315x5 @6.5, 320x5 @8
    Notes: This feels more like my old bench. The combined fatigue of triceps from yesterday's pressing and overall fatigue from the day's workload made the jump from 315 to 320 harder pretty suddenly, so called it there with no backoffs. Still solid though.

    Here's the fast 315x5 set:


    PC Warm-up
    135x2, 165x2, 195x1, 225x1
    Deadlift
    275x3, 365x2, 455x2 (b), 495x5 @6.5 - hook, 545x5 @8 - alt grip
    1" Deficit DL
    425x5 @7.5 (straps)
    Notes: Cleans sucked but I wasn't really putting as much effort into them as they deserved, just kind of went through the motions. DLs felt solid as hell though. I've pulled 545x5 or more about 10 times and none of those times were as absolutely rock fucking solid as this one.

    Here's the 545 DL including full set-up and barking at the bar, hopefully YouTube doesn't completely remove the sound:



    C2 Erg - 20/1:40 x 8
    Paces: 1:47.5, 1:31.7, 1:24.7, 1:21.9, 1:21.9, 1:28.4, 1:29.2, 1:21.9
    Notes: Didn't get as high a top end speed as last Friday, but still OK. Sandbagged 6 & 7 a bit so 8 could be faster.

    YouTube is being annoying about letting me edit the vids because some of the music playing in the background is copyrighted, so will try to get that sorted and post vids.
    Last edited by Michael Wolf; 06-19-2015 at 09:27 PM.

  2. #2472
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    Mar 2011
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    Excellent news on all fronts!

  3. #2473
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    May 2011
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    Illinois-"Chicagoland"
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    I think you need to do some yelling and screaming, like Karwoski:



    Nice pulling, btw.

  4. #2474
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    Quote Originally Posted by Karl Schudt View Post
    I think you need to do some yelling and screaming, like Karwoski
    If that'll give me an 800x5 raw squat with several reps in the tank, I'll do it in a heartbeat. Where do I sign up?

  5. #2475
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    Solid day today. Upped intensity a bit but lowered overall volume in anticipation of going for a new 1-rep PR on Friday.

    Squat (XXL SBDs + Belt)
    405x5 @6.5; 425x5 @7; 445x5 @8; 385x5 @7; 365x5 @6.5
    Notes: Form was so-so. Not really dialed in but not all over the place either. But strength levels felt solid. Didn't take long rest periods and was still pretty strong on these.

    Press (belt + wraps)
    200x5 @8; 207.5x5 @8.25; 215x5 @9; 220x5 @9.5; 200x5 @8.5; 175x8 (no wraps) @8.5
    Notes: Pretty solid here too.

    Chins
    6,6,6,6 - easy

    HSPU
    1,1,1 - first two easy, last one a little harder. Stopped at 3 since I'm benching tomorrow.

    Have some vids, will try to upload later.

  6. #2476
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    Apr 2010
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    Today's 445x5 squat and 220x5 press. Upon review, the squat looks pretty fast. Felt like an 8 but looked easier/faster than that.


  7. #2477
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    Sep 2013
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    Quote Originally Posted by Michael Wolf View Post
    Felt like an 8 but looked easier/faster than that
    They looked more like a 7 to me..

    This always seems to be the case. I've pretty routinely started taking half a point of rpe off what I thought it was inmediately after finishing the set.

    Good luck with the PR attempts!

  8. #2478
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    Quote Originally Posted by DeriHughes View Post
    They looked more like a 7 to me..

    This always seems to be the case. I've pretty routinely started taking half a point of rpe off what I thought it was inmediately after finishing the set.

    Good luck with the PR attempts!
    Sets do often feel harder than they look. When it comes to RPE, it seems that some people use pure bar speed, others use purely feel; both have some seemingly good reasons. I have come to use a blend of both; it's not as hard a metric as it could be if it were purely bar speed based, but I think after a certain number of years under the bar, the intangible of a lifter knowing how he/she feels is valuable info worth taking into account.

    And thanks.

  9. #2479
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    Apr 2010
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    Didn't sleep well last night and had a bad and growing worse by the minute headache. Somehow talked myself into training and ended up having a good session even though the headache persisted throughout (despite two tylenol). It did go away after showering and eating though, so I feel OK now.

    Squat Warmup (naked knees)
    45x6x2, 95x5, 135x5, 185x5

    Snatch Grip Deadlift
    135x5, 225x3, 315x3 - DOH
    375x3; 415x3 @5.5; 455x3 @6.5; 495x3 @8 - straps+belt
    Notes: Normally I would've stopped at 455, maybe done another set there or a back-off, but I really wanted this 495. It would've probably been a 6.5 on a normal day, but feeling like crap made it an 8. Still, happy with a 5 plate SGDL for reps with gas in the tank.

    Bench Press
    45x10, 135x8, 185x5, 235x3 - beltless warmups
    275x5 @6; 305x5 @7; 325x5 @8; 340x3 @8; - loose belt
    Paused Bench
    315x3 @8; 285x5 @ 6.5 - loose belt
    Notes: Pretty solid, esp considering yesterday's pressing work. Pleased with the bench comeback thus far.

    Chins
    7,7,7
    Notes: Had to do these between bench sets in order to have enough time to do conditioning. They were still pretty easy.



    C2 Erg - 30/1:15 x 8
    Paces: 1:51.1, 1:41.3, 1:38.6, 1:39.3, 1:40.6, 1:42.0, 1:40.0, 1:35.5
    Notes: Had to shorten this in order to not run out of time, so did 30/1:15. Most of the discrepancy between rounds 2 through 7 was a function of how aggressively I started the first 2-3 strokes. Cruising speed was very close throughout.

  10. #2480
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    Apr 2010
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    starting strength coach development program
    Quote Originally Posted by King of the Jews View Post
    Jussayin, you need a denim vest and American flag bandana. Do it.
    I don't git it.

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