Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 258

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2571
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    Apr 2010
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    Austin, TX
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    • wichita falls texas december seminar 2020
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    Trained at Max's Gym in Oakland today. A small space but a very impressive group of lifters, especially the women, and a high energy environment. Got to see and train with Ms La Rosa, my erstwhile training parter, and met some of the very strong lifters who train there regularly. Seeing one woman squat 430x2 (was supposed to be 5 but she was having a rough day), and another deadlift 435x5, both just in the course of training, was very cool. Max also pulled a couple of sets of 10 with 529. Good time there.

    Squat - rehbands + belt
    45x8x2, 135x5, 225x5, 315x5, 365x3, 415x2 (put on belt here), 455x1, 495x1 @7.5, 365x5 @7 (paused)
    Notes: Planned to stop at 455 but the energy in the room was too good so I did another reasonably fast single at 495 before backing down to 365 for a paused set. Considering I'm squatting in the Nikes and with rehbands, and am still only 6 days past a meet at which I PRd my squat, I'm happy with how easy 3 days of heavier than originally planned squatting have gone.

    My right knee is a little cranky, but way less than in the week leading up to the meet.

    Press (belt, sort of wraps)
    45x8, 95x5, 135x5, 165x5, 185x3, 205x3 (put on belt and borrowed Sarah's very short wraps for this and next set), 225x3 @9, 245 x walkout, 185x5x2
    Notes: Planned to do 225x1 and stop but the energy got to me again. It's been a while since I've pressed heavy so was happy with 225x3. Took out 245 for a single after that but felt super heavy in my hands so decided to just back off. 185s were pretty easy.

    DL
    185x5, 275x5, 315x8, 335x8 - all beltless and DOH, in the Nikes.
    Notes: Back seemed to be getting better but was bugging me a lot today. Maybe it's all the driving (I did ~8 hours yesterday and ~4 each the previous two days) in a fairly small, low car that I'm not used to. My left pec also started bugging me at 275, which hasn't happened before. Exciting to have yet another potential problem pop up out of nowhere! #sarcasm
    Last edited by Michael Wolf; 08-08-2015 at 09:12 PM.

  2. #2572
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    Apr 2010
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    Austin, TX
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    Was too lazy to train yesterday, as I had originally planned, so did it today. Back tweak is healing but not perfectly linearly, and my right erectors were hyperactive for no particular reason today. They haven't done that in a long time, so hopefully it's just a one-off thing. Don't want to deal with that again.

    Squat - rehbands, beltless
    45x6x2, 135x5, 225x5, 275x5, 315x5, 345x5x2
    Notes: Easy, a bit of knee slide.

    CGBP
    45x8, 135x5, 185x5, 225x5, 255x5, 285x5, 305x3x2, 275x5
    Notes: Easy. Pec was fine.

    Power Clean
    45 x some reps, 95x3, 135x3x2, 155x3, 175x2, 185x2x3
    DL - DOH, with 10s hold on last rep
    275x8x3
    Notes: Worked on getting hips through/full extension on the cleans. DLs were easy. Most important thing is that I didn't feel the left pec thing at all, which bothered me Saturday. Hopefully that was just a one-off. Left erectors (the tweaked side) felt better after the workout, and after the DLs in particular, than before - which is good. But the right side did get fired up again from these. So I decided to skip conditioning, again, since rowing tends to exacerbate my erectors when they're inflamed like this. Just rolled and stretched them out instead.

    Though I went heavier than planned last week, volume was still low. I was going to ramp up next week, but may keep things relatively lighter and lower volume through next week to allow a bit more recovery.

  3. #2573
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    Apr 2010
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    My back is still pretty tight. Spent 10-15 minutes with a rumble roller and lacrosse ball and some stretching, followed by some light rowing intervals, then another 10-15 minutes with the ball, roller, and stretching. Feels a bit better afterwards.

  4. #2574
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    Everything felt pretty crappy today. Back is better but still tight, knees achey, everything felt heavy.

    Squat - rehbands, all beltless
    135x3+3, 185x3+3, 225x3+3, 265x3+3 - all LBBS (some reps paused) and HBBS
    295x3, 325x3, 355x3, 365x3 - mixture of paused and regular LBBS, last two sets all paused
    Notes: Felt heavy, slow, all over the place.

    Press - beltless, wrapless
    95x8, 135x5, 165x5, 185x3x2, 165x5, 135x5
    Notes: Same as squat.

    DL
    135x5, 225x5, 275x5x2
    Notes: Same as press and squat. Felt oddly heavy.

    C2 Erg - 25/65 x 6
    Most paces around 1:40, last one at about 1:30
    Notes: The one thing that felt better than yesterday and Weds. Still pretty slow, but back wasn't actively protesting these. Just mildly annoyed.

  5. #2575
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    Apr 2010
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    Monday, 8/17
    Still lighter but ramping back up a little. Back still tight with a ways to go before it's back to normal.

    Squat - rehbands
    135x5, 225x5, 315x5, 355x5 (put on belt from here on out), 365x5, 375x5, 355x5
    Notes: Primarily because the SBD sleeves are a pain in the ass and take a while to get on, and I'm trying to economize time, I'm going to wear the rehbands instead of the SBDs probably for any work below ~85% of 1RM. Which for me right now is about 475, so I'll round down to 455. If I'm not going to or above 455, I'll probably stick with the rehbands. Maybe I'll lower that # to 405, but I'll start with 455 and see. These weren't hard, I focused a lot on keeping my knees in place, but I was out of breath after every set. Conditioning goes fast.

    Press - no wraps
    95x8, 135x5, 160x5, 175x5x2 (belt for these), 135x10
    Notes: These were much harder than I expected. Blargh.

    DL - beltless, shoeless
    135x5, 225x5, 275x5, 315x5
    Notes: It has been a long, long time since I tried DLing without shoes. Since it's generally a good idea to circle back around every so often to things like this, I tried again yesterday. And no, I still don't like it. Will be putting my shoes back on. These felt a lot harder than I expected, too. Not a great day overall.

    C2 Erg - 25/75 x 8
    Mostly around 1:40, a few faster a few slower.

  6. #2576
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    Feb 2011
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    Califon, NJ
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    What do you think is going on with your back? Is it just fatigue and tweak from the heavy lifting leading up to and at the meet?

  7. #2577
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    Apr 2010
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    Quote Originally Posted by tdood View Post
    What do you think is going on with your back? Is it just fatigue and tweak from the heavy lifting leading up to and at the meet?
    I think it's primarily the not-quite-fully healed tweak getting re-tweaked on one of my two 290/639 attempts at the meet. Tweaking is bad, re-tweaking before fully healed tends to, in my experience, take longer to heal. I don't think the round trip flight to and from CA, and an awful lot of driving in a very low car built for performance over comfort (mustang convertible) in the week immediately following the re-tweak helped any.

    It'll heal and I'll come back, it's just annoying and also weird when 315x5 feels hard in the deadlift two weeks after pulling 639.

  8. #2578
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    Apr 2010
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    I've been aggressive trying to get my back and knees on track. A lot of time with the rumble roller, a lacrosse ball, stretching (for my back, for the first time in a while), compression with bands (aka flossing), a tens unit, and ice packs. Both have responded and have gotten better over the past 2-3 days of this, hopefully will continue to do so.

    Squat - rehbands, belt
    405x2, 425x2, 445x2x2 @8,7
    Notes: Wanted to do some heavier work but not fatigue so I could do more moderate volume on Friday, so did doubles stopping at 445. First set got way forward (heels actually came up on second rep), second set was better. Knees more cooperative after my aggressive work over the past few days. Still a little crabby but better than they've been in about a month.

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    Close Grip Bench Press - beltless
    135x6, 185x5, 235x5, 275x5, 295x5, 315x3x2 @7,7.5
    Notes: Pretty easy, nothing of note.

    Power Clean
    135x3, 155x3, 175x1+2, 185 x 1+2 x 3
    Notes: Focused on waiting till the proper place to explode and getting my hips through. It was a mixed bag but some reps were pretty good and really just popped up there like an empty bar.

    Deadlift - DOH, beltless, Romaleos
    225x5, 315x5, 345x5
    Notes: Better than yesterday. Once I get above 365, or certainly 405, I'll go back to pulling in the 1/2" heels; for now, it's light enough that carrying the extra pair of shoes around isn't worth it yet. But I definitely prefer the Nikes to shoeless.

    C2 Erg - 20/80x8
    Paces: 1:51.1, 1:41, 1:37, 1:37, 1:36.1, 1:35.2, 1:38, 1:29.2
    Notes: First time in a while that my back and overall system felt I could actually push at all. Not very hard - so not very fast - but a little but of actual conditioning, just a little, was accomplished today.

  9. #2579
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    Feb 2011
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    Califon, NJ
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    Where are you flossing and does it help? What brand of band do you recommend?
    How are you using the tens unit? I have one but haven't used it and I'm curious about it.
    Glad things are feeling better!

  10. #2580
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    Jun 2014
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    New Jersey
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    starting strength coach development program
    squats looked good, I certainly can't see what you feel though. glad things are improving

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