Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 249

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2481
    Join Date
    Mar 2013
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    Waverly, IA
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    • starting strength seminar december 2022
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    Quote Originally Posted by King of the Jews View Post
    Jussayin, you need a denim vest and American flag bandana. Do it.
    Quote Originally Posted by Michael Wolf View Post
    I don't git it.
    I wish I had the shirt you're wearing.

  2. #2482
    Join Date
    Apr 2010
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    7,867

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    Today was OK. Everything went pretty well given today's workout's place in the scheme of things.

    Squat - rehbands, beltless
    Paused LBBS: 135x3, 185x3, 225x3, 265x3, 295x3, 315x3
    HBBS: Same as above
    Notes: Stayed lighter today since I want to squat heavy, and hopefully PR my 1-rep squat for the first time in almost a year, tomorrow.

    Press (belt, wraps)
    210x2 @7; 220x2 @8; 230x2 @8.5; 237.5x2x3 @9, 9.75, 8.75 (wtf?); 227.5x3 @9; 185x8 @8
    Notes: The three doubles at 237.5 were weird. First was as expected, second sucked, third was just GOOD. Given Monday and Tuesday's benching and pressing, I actually didn't expect to have this much gas for pressing today. Having a definite rep in the tank with 227.5x3 after all the previous pressing and the week's earlier benching and pressing was very nice.

    Bench Press
    305x2 @6.5; 330x2 @7.5; 350x2x2 @8.5, 9; 335x2 @8.5; 325x2 @8
    Notes: Meh. Didn't expect greatness here, but it was ok. At least there's no pain or issues anywhere.



    Chins
    5,5,5,5
    Notes: Done between sets at end of bench and some of the power cleans. Super easy.

    Power Clean (paused below knee)
    115x2, 135x2, 155x2, 165x2x2
    Notes: Just some light technique work/practice today.

  3. #2483
    Join Date
    May 2011
    Location
    Tulsa, OK
    Posts
    6,277

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    I literally just spent an hour catching up on your log. Congrats on the various PR's and getting your bench mojo back! I'm always analyzing your squat, because it helps me...so thanks for that : )

    (I don't appreciate the name you used for the anonymous unreasonable weightlifter, however)

  4. #2484
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    Apr 2010
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    Quote Originally Posted by sking1001 View Post
    I literally just spent an hour catching up on your log. Congrats on the various PR's and getting your bench mojo back! I'm always analyzing your squat, because it helps me...so thanks for that : )

    (I don't appreciate the name you used for the anonymous unreasonable weightlifter, however)
    Well, you're welcome "Steve."

  5. #2485
    Join Date
    Apr 2010
    Posts
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    Last night, I mailed - with a handwritten form, check, and postage stamp - my entry form for the USAPL meet in NJ on August 2, so my hat is officially in the ring now. I guess that inspired my training today, because I had a really solid day. Though I will probably not have enough time to fully regain my paused bench PR, if I can stay healthy and have a good mini-cycle leading up to the meet, I expect squat and DL PRs and likely a PR total as well.

    Squat (belt + XXL SBD)
    505x1 @7
    525x1 @7.5 (YES!)
    545x1 - PR!!! @9.5
    555xf (got loose and forward for no reason, absolutely can make this weight)
    465x3 @8; 455x3 @8
    Notes: After the 525 was so fast, I knew I had 545 no problem. 545 wasn't a great rep, got loose and also got out of my hips, but I clearly have some reserve strength beyond 545 because I still made it with room to spare. Might've had a second rep had I gone for it, despite using the extra energy on rep 1. Rested 7ish minutes and went for 555, felt light on my back and solid going down, but just got too loose and forward in the hole and set it on the pins. Would've likely had 555 if I'd gone for it again, or went straight from 525, but I had too much other stuff to do to try again.

    I'm very happy 1) to FINALLY make this plate milestone after nearly a year since I PRd my 1-rep squat and 2) Do this without a peak or taper. This week did have slightly lower squat volume, but was far from a real, full peak.

    Bench Press (beltless, reps 1&3 paused)
    275x3x3 @ 5.5
    CGBP
    245x5x2 @ 5.5
    Notes: Easy, but could feel the fatigue from all the benching and pressing already done this week. Served as a nice break before deadlifts.

    Power Clean Warmup
    135x2, 165x2, 195x1, 225x1
    Deadlift
    275x3, 365x2, 455x2 (hookgrip, put on belt here)
    505x5 @6.5 (hook+belt)
    560x5 @8 (hook+belt)
    435x5 @ 7.5 (beltless, straps, man was I tired by this point)
    Notes: Holy Toledo Batman, my pulling has come roaring back from a year of utter mediocrity (excepting maybe 2 months in the winter when it was OK but not great). 560x5 is only 15lb off my all time PR, but even after the heavy squatting it still went up fast and with a solidly held back - both WAY better than when I was doing similar weights for sets of 5 last year. My hook grip is also solidly back, after having problems with it for 8 months.

    To be honest, I'm not really sure what happened to cause this improvement. I can't identify what's changed. But it's nice to be riding it.

    C2 Erg - 20/1:30 x8
    Paces: 1:41, 1:33.4, 1:27.7, 1:20.6 (blew my load here), 1:26.2, 1:21.3 (second wind), 1:24.0, 1:24.0

    I'll post a video tomorrow. For now, gainznight.
    Last edited by Michael Wolf; 06-26-2015 at 10:17 PM.

  6. #2486
    Join Date
    Oct 2012
    Posts
    12,578

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    Quote Originally Posted by Michael Wolf View Post
    Last night, I mailed - with a handwritten form, check, and postage stamp - my entry form for the USAPL meet in NJ on August 2, so my hat is officially in the ring now. I guess that inspired my training today, because I had a really solid day. Though I will probably not have enough time to fully regain my paused bench PR, if I can stay healthy and have a good mini-cycle leading up to the meet, I expect squat and DL PRs and likely a PR total as well.

    Squat (belt + XXL SBD)
    505x1 @7
    525x1 @7.5 (YES!)
    545x1 - PR!!! @9.5
    555xf (got loose and forward for no reason, absolutely can make this weight)
    465x3 @8; 455x3 @8
    Notes: After the 525 was so fast, I knew I had 545 no problem. 545 wasn't a great rep, got loose and also got out of my hips, but I clearly have some reserve strength beyond 545 because I still made it with room to spare. Might've had a second rep had I gone for it, despite using the extra energy on rep 1. Rested 7ish minutes and went for 555, felt light on my back and solid going down, but just got too loose and forward in the hole and set it on the pins. Would've likely had 555 if I'd gone for it again, or went straight from 525, but I had too much other stuff to do to try again.

    I'm very happy 1) to FINALLY make this plate milestone after nearly a year since I PRd my 1-rep squat and 2) Do this without a peak or taper. This week did have slightly lower squat volume, but was far from a real, full peak.

    Bench Press (beltless, reps 1&3 paused)
    275x3x3 @ 5.5
    CGBP
    245x5x2 @ 5.5
    Notes: Easy, but could feel the fatigue from all the benching and pressing already done this week. Served as a nice break before deadlifts.

    Power Clean Warmup
    135x2, 165x2, 195x1, 225x1
    Deadlift
    275x3, 365x2, 455x2 (hookgrip, put on belt here)
    505x5 @6.5 (hook+belt)
    560x5 @8 (hook+belt)
    435x5 @ 7.5 (beltless, straps, man was I tired by this point)
    Notes: Holy Toledo Batman, my pulling has come roaring back from a year of utter mediocrity (excepting maybe 2 months in the winter when it was OK but not great). 560x5 is only 15lb off my all time PR, but even after the heavy squatting it still went up fast and with a solidly held back - both WAY better than when I was doing similar weights for sets of 5 last year. My hook grip is also solidly back, after having problems with it for 8 months.

    To be honest, I'm not really sure what happened to cause this improvement. I can't identify what's changed. But it's nice to be riding it.
    Congrats, Mr. Wolf. Incredible lifting.

  7. #2487
    Join Date
    Apr 2010
    Posts
    7,867

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    Vidja.

    Squats:


    Pulls:

  8. #2488
    Join Date
    Nov 2012
    Location
    Long Island, NY
    Posts
    1,208

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    That 545 squat made my day when I saw it on Instagram yesterday. Congrats buddy!

  9. #2489
    Join Date
    Mar 2011
    Location
    Lexington, KY
    Posts
    1,850

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    Awesome Wolf!! Great to see you feeling good about the heavy weights again.

  10. #2490
    Join Date
    Jan 2014
    Location
    Baltimore, MD
    Posts
    137

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    starting strength coach development program
    Man, that 560 was a nice set! Keep it rolling man.

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