Wolf's Log: From Cub to Direwolf

[KyleMask]

Good stuff, Wolf.

The next edition of PPST should say something like: "Training is what Wolf does in his videos. Exercise is what the people behind Wolf do in his videos."

[Karl Schudt]

Good stuff, Wolf.

The next edition of PPST should say something like: "Training is what Wolf does in his videos. Exercise is what the people behind Wolf do in his videos."

Excellent.

Wolf, go get some PR pizza. Congrats on the 545!

[tdood]

Really good pop and bar speed on the first 2 lifts and the 545 was great, congrats !

[Michael Wolf]

Low back was stiff and tight today but otherwise went fine.

Squat (belt + XXL SBD)
Fives: 345 @6, 365 @6.5, 385 @7, 405 @7.5, 375 @7, 355 @6.5
Notes: One hole looser than usual for the first two sets, then tightened up. A little more overall volume than last Monday, but nearly 10% lower avg weight. Going to up it a bit over the next couple of weeks, than taper down again some before the meet. Don't intend to do a huge taper though, I want to get back to training soon after.

Bench Press (belt)
285x5 @6; 315x5 @7; 332.5x5 @ (7/9 - looked like/felt like); 337.5x5 @ 8/9
Paused Bench
315x3x2 @7.5, 9 - that got hard fast
Notes: Bench sets were solid. Paused reps, I didn't do a great job of staying tight at the bottom. The second set suddenly got way harder (maybe I didn't rest enough), so stopped there.



Chins
BW x5
BW+10 x 5,5,5
BW x 10
Notes: Just slowly eased back in to some weighted reps. Had reps in the tank, and the 10 at the end wasn't too hard either.

HSPU
1,1,1,1
Notes: A bit hard today, and wrists were cranky.

[Michael Wolf]

Felt tired today and back was still a little tired and cranky.

Squat Warm-up (naked knees)
45x5x2, 135x5, 185x3, 225x3

Power Clean
[135x2, 155x2, 175x2] - paused below knee
195x2, 205x2,2
Notes: Fatigue was evident, these weren't very explosive.

Snatch Grip DL (beltless, straps)
325x5, 365x5, 405x5 @6/8.5(looked like/felt like)
Notes: These were fine, just felt a lot harder than they looked.

Press
185x5 @7 (loose belt only), 195x5 @7.5 (belt+wraps), 202.5x5 @8.25 (b+w)
Strict Dead Stop Press
175x5x2 @7, 8 (loose belt +wraps)
Notes: Not bad considering yesterday's bench and HSPU work. Prioritizing bench for the next month leading into the meet (blah). The first set of 175x5 strict (in the vid) was weird. I'm so used to using the reach-n'-bounce on the first rep that I started doing that and had to stop myself.



BW Chins
8,8,8
Notes: Pretty easy

C2 Erg - 30/1:30 x 8
Paces: 1:56.2, 1:43.4, 1:40.0, 1:38.0, 1.36.7, 1:38.6, 1:41.3, 1:35.5
Notes: Didn't have much energy left by this point. Was about 5s/500m slower than I'd have liked.

[Michael Wolf]

Congrats, Mr. Wolf. Incredible lifting.

Thank you, brosephus.

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

Thanks buddy. It was a nice plate milestone to hit with gas in the tank.

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

Thanks Walter. Will we be drinking to 2015, Year of the Wolf this October?

Man, that 560 was a nice set! Keep it rolling man.

Thanks Tom. Though doubtless it wasn't very smart since no one has ever pulled 1,000 in lifting shoes.

Good stuff, Wolf.

The next edition of PPST should say something like: "Training is what Wolf does in his videos. Exercise is what the people behind Wolf do in his videos."

Ha! Since you're now SS published, you should write the edit. Though it's way, way, WAY better at Solace than my old videos at Equinox. There are actually plenty of people there who actually train. I'm probably the only one there who trains primarily for strength, but it's definitely training and not exercise for many people there.

Excellent.

Wolf, go get some PR pizza. Congrats on the 545!

I went with double steak at Chipotle, and then Ben & Jerry's later when I got home. Then pizza the next day. Mmmmmm pizza.

Really good pop and bar speed on the first 2 lifts and the 545 was great, congrats !

Thanks, dood. Do I remember reading that you decided to do the August 2nd meet?

[tdood]

I sent in my check yesterday!

[Michael Wolf]

Trained this morning to catch the Cubs while they were in town to play the Mets. In case anyone was wondering, I don't like training in the morning and this morning was no exception. But better than skipping the day.

Bench Press (loose belt, wraps)
340x2 @8; 355x2x3 @8.5, 8, 9
Paused Bench (beltless, no wraps)
325x2 @8.5, 315x2 @8.5
Notes: In addition to shoulders and tris still being a bit tired (maybe too much pressing on Tues), my elbows were twinging a lot today, so these weren't very good. Only the second set at 355 was decent. Will need to pay attention to this, tweaky elbows make benching absolutely miserable.

Squat - rehabands, beltless
HBBS doubles, LBBS paused triples @ 135, 185, 225, 255, 275
Notes: None, easy

Press 2.0 (beltless, no wraps)
95x5, 125x5, 145x5, 155x5x3
Notes: Done between squat sets. Easy.

Power Clean
115x2x2, 135x2, 155x2, 165x2, 175x2, 185x2
Notes: Just some light work to keep it grooved.

Chins
BW x3x10
Notes: Easy. In three pretty easy workouts, accumulated 84 chin reps this week (15 weighted). Not a ton of reps, but I weigh over 275 and after not doing any chins for nearly three months, it's nice.

[Michael Wolf]

Second day in a row of morning training. I was better rested today, but still don't like it.

Squat (belt + XXL SBDs)
455x3 @7, 470x3 @7, 485x3@7.5
Notes: Kept it lighter today, since I'll be pouring it on over the next few weeks. Was getting a bit loose at the bottom but happy with bar speed and how easy these were.

https://instagram.com/p/4rl1W7mIU3/?...=wolf_strength

Paused Medium Grip Bench (beltless; medium grip = ~halfway between my close grip and regular grip)
285x3 @6.5, 305x3 @7.5, 315x3 @8, 325x3 @ 8.5
2 Ct Paused Med Grip Bench
295x3x2 @8,8
Notes: Better than yesterday by far. Elbows were cooperative.

Power Clean Warmup
135x2, 165x1, 185x1, 205x1, 225x1
DL
585x2 @8.25; 495x5 @8 (slowwwww); 455x5 @6
Notes: Wanted a lighter week with more recovery, but not detrain and get unused to pulling on heavy weights; so I worked up to a double at 585 which was slow but not worrisome. Probably could have had 4, but would have Petreeezo'd the last one. Whereas last week's 560x5 looked like 585x5 would've been a 9.5, not even a real grinder. And then 495 after that was much slower than expected. Planned to do 495x5x2, but lowered it to 455 for the last set. Which was easier and faster, but still relatively poor for 455.

It's hard to tell if this was a) because I knew it was a lighter DL day so my head wasn't as in it b) because I predicted/felt out exactly when I actually needed a lighter day here perfectly or c) was just a bad day. Or some combo of them. Whatever the case, it wasn't awful, just a little bit below expectations.

C2 Erg - 20/1:30 x 8 + a single 200m
Paces: 1:47.5, 1:34.3, 1:28.4, 1:22.6, 1:27.7, 1:22.6, 1:30.0, 1:21.3; then a 200m at 1:40.
Notes: One of those weird deals where it felt like I was rowing much harder than the paces showed. Glad to be done with these.

[Matt Bickford]

I'm trying to get used to training in the morning as well. I'm not a fan either. I had coffee and a scoop of C4 from a buddy today before training, and I almost thought I was enjoying myself. Alas.