Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 252

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2511
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    • starting strength seminar june 2022
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    Quote Originally Posted by Tom DiStasio View Post
    Hey Wolf, I have a question on snatch deadlifts. As the bar passes the knee, do you try to stay over the bar a little longer or do you try to pull yourself upright directly after the knee? I've been messing around with these and am having some trouble feeling the lift out.
    I'm trying to get upright/get my hips closer to the bar sooner, but I can see a case for preserving that moment arm a little longer too, kind of like Rip teaches the halting DL. Might be a good thing to put in on my lighter weeks.

  2. #2512
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    Quote Originally Posted by Michael Wolf View Post
    I'm trying to get upright/get my hips closer to the bar sooner, but I can see a case for preserving that moment arm a little longer too, kind of like Rip teaches the halting DL. Might be a good thing to put in on my lighter weeks.
    Cool. thanks man!

  3. #2513
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    Got carried away and went a little too heavy for my light squat day but bench was fine with no pec discomfort, which was my main concern.

    Squat - rehbands
    LBBS, paused beltless triples: 135, 185, 225, 265, 295, 325, 355, 375, 385
    HBBS, belt starting at 355: 135, 185, 225, 265, 295, 325, 355, 385 (skipped 375)
    Notes: Alternated these; the paused LBBS, a short rest, then the HBBS. 385x3 was easy, as you can see here: https://instagram.com/p/47ad1qmIfe/?...=wolf_strength

    Bench Press - loose belt
    345x3 @7; 355x3 @8.25; 365x2 @8.75; 375x1x2 @9.25, 8.75
    Paused (comp bench)
    335x1 @7.5; 345x1x2 @9 (WTF), 8 (better); 355x1 @9
    Notes: Mostly happy with these. The first TnG single at 375 sucked, as did the first paused single at 345, but all else were OK. Beginning next week, I will need to reduce Tuesday's pressing work so I can put more focus and work into Thursday's heavier bench.
    It is likely also the case that having to intersperse power cleans with the last few bench press sets didn't help any; but I was running late and didn't want to skip cleans altogether.

    Power Clean
    115x2x2, 145x2, 175x2, 195x2, 210x1+1, 220x2, 230x1+1, 240x1+1
    Notes: Wanted to keep going but ran out of time.

  4. #2514
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    Great day of training today with Walter.

    Squat - belt +XXL SBDs
    495x2 @7; 510x2 @8.5; 520x2 @8.75; 495x2 @7.5; 455x3 @7.5
    Notes: Really solid at 495. A little less so when it got heavier but still good lifts. Even a prayer of a 4th rep at 520 is big for me.

    Close Grip Bench - beltless
    Fives: 135,185,225,255,275,295,305@6
    Notes: Happy with how easy these were.

    Power Clean Warmup
    135x2, 165x1, 185x1, 205x1, 225x1 - not great but got better as I got heavier
    DL - all hook gripped
    525x5 @6; 575x4 @8.5; 600x3 @10 - technique screw up
    Notes: DL was pretty locked in and fast today. 525 was almost like a warm-up. 575 felt solid as hell too, but my camera malfunctioned so I couldn't see the footage afterwards. Combo of how I felt and Walter's feedback lead me to think it was an 8.5. 600 started great; first two reps were solid and I was thinking it would be 600x3 @8.5, which would have been amazing. Then I screwed up the set-up and pull and the third rep got away from me. Not a little, I mean seriously out across the room. In a matter of about 1/10 of a second, I went through the following in my head: "Put it down, not worth the injury. No, wait. My back is holding. Maybe I got this. Yes, I got this! KEEP PULLING WOLF!!!!" And I did, and fought it back in and up.

    My erectors will be on fire for the next 2-4 days, but it was worth it. Equals my PR, and if the first two reps are any indication, I'm stronger in the DL than last time I pulled 600x3, which looks to me like a 9.25, and without as flat a back.

    The 600x3 Pull:


    Some of the squats and the 525 pull. Unfortunately, the footage of the 575x4 didn't get saved due to the camera malfunction.


    C2 Erg - 20/1:40
    Forgot to record paces. Not too fast, most in the 1:25-1:30 range, lowest was 1:24. I didn't have much gas left after everything else.
    Last edited by Michael Wolf; 07-10-2015 at 08:31 PM. Reason: grippy grip grip mcgriperson

  5. #2515
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    Way to stick with it. That is the type of set that makes you (as) bulletproof (as possible).

  6. #2516
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    Quote Originally Posted by KyleMask View Post
    Way to stick with it. That is the type of set that makes you (as) bulletproof (as possible).
    Thanks Kyle. Hope it does. In that split second when it got out away from me, I had enough time worry about a back tweak 3 weeks out. Just what I needed. The ecstatic realization that my back held might be what gave me the juice to finish it out.

  7. #2517
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    That was a nice save on that 600x3 Wolf. Your definitely ready for some big DL PRs.

  8. #2518
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    Wow. So that's how you "wave" 600 pounds huh? Awesome save and effort there man.

  9. #2519
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    Quote Originally Posted by Michael Wolf View Post
    Notes: DL was pretty locked in and fast today. 525 was almost like a warm-up. 575 felt solid as hell too, but my camera malfunctioned so I couldn't see the footage afterwards. Combo of how I felt and Walter's feedback lead me to think it was an 8.5. 600 started great; first two reps were solid and I was thinking it would be 600x3 @8.5, which would have been amazing. Then I screwed up the set-up and pull and the third rep got away from me. Not a little, I mean seriously out across the room. In a matter of about 1/10 of a second, I went through the following in my head: "Put it down, not worth the injury. No, wait. My back is holding. Maybe I got this. Yes, I got this! KEEP PULLING WOLF!!!!" And I did, and fought it back in and up.

    My erectors will be on fire for the next 2-4 days, but it was worth it. Equals my PR, and if the first two reps are any indication, I'm stronger in the DL than last time I pulled 600x3, which looks to me like a 9.25, and without as flat a back.
    Late to the party, but this was awesome.

  10. #2520
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    starting strength coach development program
    Thanks, all. My erectors are still somewhat fried today; a LOT better after a massage and a lot of rumble rolling, lacrosse ball rolling, and some icing. But not up for my planned heavy 5x5 squats today, so squatted light which helped loosen me up a bit. I was hoping I'd be ready for tomorrow, but I doubt it. Might need to push off heavy volume squats till Thursday, and change my pre-meet plan a little but it's ok. Also worried about my pec, more on that later.

    Squat
    45x5x2, 95x5, 135x5, 185x5, 225x3, 265x3, 295x3, 315x1 (loooong pause), 225x3 (LBBS only)
    Notes: Most of these were high bar, to allow erectors to get a bit of work but less stress than LBBS would provide. Did a few sets of both, can't remember exactly which weights. The 315 was done with a ~10 second pause. Still easy.

    Bench Press (loose belt)
    307.5x5 @6; 330x5 @8; 350x5 @9.25 (ties PR); 325x5 @8.5;
    1st & 5th Rep Paused
    295x5, 275x5
    Notes: All the regular sets were fine. Solid reps - all, including the 350, were with no handoff, and this was much faster and more solid than when I did 350x5 previously. I was really excited for some bench gainz. Then on the 275 back-off set, I irritated the spot on my pec. Don't know how or why. It's always hard to tell until the next day or two how bad it is, but based on how it feels now, I'm worried it's about the same as when I needed to finally take a bunch of time off benching for it to heal. Except I have 20 days, and not training the bench till then is too long to preserve all my strength so it'd slip.

    My bench is really so frustrating. I hot 420 TnG almost 2 years ago, before peaking for a meet, and haven't surpassed that since, always due to various tweaks. I've moved my grip in, been more conservative on moving up, and it just keeps getting messed up. Not always in the same place either. First was that weird trap thing. Then my shoulder/rotator seemed problematic, twice. Now it's been this clavicular head of my pec, twice. WTF is going on. With even slow rates of progression and the minor tweaks most people get, this lift would still probably have gotten to 455-475 TnG by now, maybe good for a 200-205kg at a meet. Instead, I'm hoping it feels OK enough for 170 or 175. Frustrating.

    Press
    175x5 @7.5; 195x5 (loose belt) @8.5; 207.5x3 (belt+wraps) @8.5; 215x2 (belt+wraps) @9
    Notes: Shoulders and tris were tired after benching, and felt pec irritation here too. This both got my head out of the game and made things a bit harder.

    Deadlift
    135x5x2, 185x3x2
    Notes: Just to get some blood flowing and recovery to back. Probably not gonna be ready to SGDL by tomorrow either.


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