Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 262

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2611
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    Apr 2010
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Felt tired and overall crappy today. Workout reflected that.

    Squat - rehbands, beltless
    135, 225, 275, 315, 335 all 3+1+1 - paused, paused HBBS, HBBS
    Notes: Fine. Knees a little cranky but not bad.

    Press - belt, wraps
    195x3 (no wraps), 215x3, 225x3 @9.5, 230x2 @10 (WTF), 210x2,2,3 @7.5, 8, 8.5
    Notes: So much worse than last week. Felt heavy in my hands, shoulders fatigued, no pushing strength in triceps.

    OHS
    45, 85, 115, 135 x 2 - paused
    155x1x2 - paused
    Notes: Left shoulder really bothering me, everything else has improved in terms of comfort, mobility, positioning, except that left shoulder. Might be the labrum, and might have to ditch this experiment.

    Ring Rows
    BW x 8 x 3

  2. #2612
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    Apr 2010
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    Felt even worse this AM. Planned to train at 10am but had to scrap it as my stomach was roiling and everything was going right through me. Thought I might not train at all, but rallied to train at CFSBK before the seminar began tonight, with Dr. Gainz, Nick Dag, Steve, and Rip being Rip. Ended up having an OK day after all. Still feel crappy though.

    Squat - SBDs, belt
    415x3, 455x3, 475x3 @7.5, 495x4 @10
    Notes: Warm-ups felt hard and bad. 475 felt hard but moved fast enough, so thought maaaaaaaaybe I'd get that five plate five rep set. I got 4 in a limit set to tie my 4 rep PR, and am quite sure I'm good for a set of 5 there under normal circumstances. Given how crappy I feel, I was quite pleased to get 4. After that set, decided the wiser move was not to do any back-offs.

    Deadlift
    465x5 @6 - L Up, beltless
    515x5 @7 - R Up, belt
    545x2 @7.5 - R Up, belt
    Notes: These felt OK. Better than squats. Rip, Jordan, Nick, Steve and I had an interesting discussion about the affect of the supinated hand on the DL. We had some hypotheses which didn't appear to be correct and it was a bit hard to focus during the sets because of it, but made for interesting thinking.

    CGBP - beltless
    Fives: 135, 185, 225, 265, 295, 315 @8, 325 @9, 285, 275
    Notes: These felt SO much better than Tuesday's medium grip benches. Fatigue was kicking in here, and I still didn't feel all that well, but benches went up pretty strong.
    Last edited by Michael Wolf; 09-18-2015 at 04:42 PM.

  3. #2613
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    Yesterday's squat and DLs. The 495 squat ran out of gas real quick. Still very pleased with getting 4 at 495 considering how utterly crapulous I felt, and DL and benches were solid.


  4. #2614
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    Feb 2011
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    Califon, NJ
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    What is your plan for deciding which hand to supinate? If I don't switch it up I get bicep tendinitis. This only happens when I am doing a lot of reps. Right now I'm basically pulling heavy singles only and can get away with turning my left only (I feel a little stronger like that but I actually think I'm fine either way). Do you have this issue?

  5. #2615
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    May 2012
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    Quote Originally Posted by tdood View Post
    What is your plan for deciding which hand to supinate? If I don't switch it up I get bicep tendinitis. This only happens when I am doing a lot of reps. Right now I'm basically pulling heavy singles only and can get away with turning my left only (I feel a little stronger like that but I actually think I'm fine either way). Do you have this issue?
    Why don't you use straps for "a lot of reps"?

  6. #2616
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    Feb 2011
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    Quote Originally Posted by quad View Post
    Why don't you use straps for "a lot of reps"?
    I thought only Jordan was allowed to do that.

  7. #2617
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    Quote Originally Posted by tdood View Post
    What is your plan for deciding which hand to supinate? If I don't switch it up I get bicep tendinitis. This only happens when I am doing a lot of reps. Right now I'm basically pulling heavy singles only and can get away with turning my left only (I feel a little stronger like that but I actually think I'm fine either way). Do you have this issue?
    I've never had an issue with bicep tendinitis from mixed gripping. I don't really like either side, but I feel slightly less shitty about my set up and squeeze when my right hand is supinated. Right now I'm pulling two sets of five and a heavier set of 2-3. I use left up for the initial set (on Friday, 465x5), and right up for the heavier work (on Friday, 515x5 and 545x2).

  8. #2618
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    Apr 2010
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    Exhausted as usual after a seminar, but at least was able to sleep in and eat a late, leisurely breakfast with Comrade Campitelli this morning. Training actually went decently. Knees have gotten a bit achey the last few days, and erectors still pretty sore from Friday, but nothing felt too bad today.

    Squat - XXL SBDs, belt (after first set)
    6x6: 365 (beltless), 385, 405 @ 6/8, 425 @ 7/9, 385, 365
    Notes: First rep of most sets was the worst/loosest. Settled in and tighten up after that, for the most part. Bar speed felt a lot slower than it looked, probably because of my tired erectors and lack of sleep.



    Press
    165x5, 185x5 - belt, 195x5x2 @ 8,7 - added wraps on 2nd set, 205x5x2 @9, 9.5; 195x5 @9.5
    Notes: Got fatigued at the end of the heavier sets, and when dropping 10lbs didn't make it any easier, I called it for the day.

    Ring Rows
    BW x 8,8,9

    Would've done some power cleans but ran out of time.

  9. #2619
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    Apr 2010
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    Easy day today.

    Squat Warmp - naked knees
    95x5, 135x5, 185x5

    Snatch Grip DL
    185x5, 275x3, 335x3 - DOH
    385x3, 425x3, 455x3 (belt) @6.5 - straps
    Notes: First time SGDLing in almost two months so stayed lighter. The 455 set felt like an 8 but looked much faster than that. Would've done another set, probably a back-off at 425 but started late so was short on time.

    https://instagram.com/p/78sVzZmId7/?...=wolf_strength

    Bench Press - beltless, medium grip
    275x5, 295x5, 305x5 @7.5, 315x5 @8.5, 325x2 @8, 335x2 @8.25, 285x5
    Notes: These felt really solid, much better than last week's Tuesday benches. I haven't worked back up to heavy volume weights yet, but at least I feel can hit 315+ for multiple sets of 5 pretty much any day again.

    That was all for today.

  10. #2620
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    Apr 2010
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    starting strength coach development program
    More fun olympic weightlifter stuff today. One of the WLers who trains at my gym was denigrating the low bar squat today in the typical style. He's a nice guy who I otherwise get along with, and there's really no point in arguing about this. So instead I just high bar squatted an easy 445, 40 lbs more than I ever had before, at an RPE of about 7, and I suspect a good bit more than his best squat (though I don't know for sure). Too bad he'd left by that point, but it was still a fun little exercise today. I had intended to go up to 385x3, but went heavier until I could juuuuuust barely start to feel it slow down on the way up. Since I'd done beltless low bar paused squats all the way up along with the high bar, and since I'm still only a few days past my highest volume squat workout ever, this was a bit earlier than usual at 445.

    Squat - rehbands
    Paused Beltless LBBS + HBBS
    135 x 3+2, 225 x 3+2, 275 x 3+2, 315 x 3+2, 355 x 3+2, 385 x 2+2 (3" belt for HBBS from here on out), 405 x 2+2, 425 x 1+1, 445 x 1+1 @ 8+7.
    Notes: Pretty much all spelled out above. Tomorrow will be some heavy but not maximal doubles, so should still be good for em.

    https://instagram.com/p/8Bl0XYmIVw/?...=wolf_strength

    Press - belt, wraps
    200x3, 220x3 @8.5 (wraps from here on out), 230x2 @8.75, 235x2x2 @10,9.5; 225x3 @9.25, 215x3 @8.5, 175x10 @ 9.5 (no wraps)
    Notes: Pretty solid. Was a bit disappointed with the 235 sets but all else was pretty solid. I probably won't have enough time to work this back up to have a good shot at 275 at the Fall Classic, but there's always an outside chance. Still, I should be good for at least 250, which isn't embarrassing at least.

    Power Cleans
    135x2, 155x2, 175x2, 195x2x5 (last set was power clean + press)
    Notes: Worked on waiting till mid-thigh and keeping it close / not letting it bounce away from me off my thighs. I haven't done cleans much since I got sick a month ago now, so just stayed light and worked on technique a bit.

    Ring Rows
    BW x 9 x 3
    Notes: Between clean sets.
    Last edited by Michael Wolf; 09-24-2015 at 07:50 PM.

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