Wolf's Log: From Cub to Direwolf
Laptop stopped working out of nowhere over the weekend so posting from my phone. I hate tapatalk, and long posts from my phone - so will be as brief as my verbose self can manage.
Squat - rehbands
7 sets of 4: 375 (beltless), 405, 425, 435@6.5, 405, 375 (beltless), 365 (put belt back on)
Notes: Got in a solid amount of volume but still about a 20% pullback from last week in terms of total volume, but hitting a few heavier sets to keep adjusted to reps at those weights. Should be set for some solid heavy doubles and / or singles on Friday night.
Press - belt + wraps starting at 205
195x5, 205x5 @8, 210x5 @8.25, 215x5 @9.5 (that got hard fast / TWSS), 225x3 @9.5, 200x5x2 @8,8.5
Notes: Solid volume at decent intensity. Still think 275 is a very long shot if I'm being realistic but felt good about this press workout.
https://instagram.com/p/8Mg0AQmIZF/
Power Clean
135x3, 175x2, 200x2, 225x2, 245x1+1, 255x1+1, 225x2
Notes: Sucked today. Everything was off. Between Friday's and today's work, not shocking. Was hoping to work up to at least 275 but not in the cards today.
Coaches Conference Training
Didn't have time/opportunity to log my workouts from the weekend, so just getting to it now.
As a preface, my flight to Dallas on Friday was awful. I had an aisle seat with non-moveable armrests (where it's a full wall of plastic all the way down to the seat that smushes you into the allotted space), and the guy in the middle was about 6'5" 230 or so. He wasn't exactly swole but had an athletic build and very broad shoulders and long arms. I stood for a bunch of the flight, but whenever I was seated, had to be so twisted to fit into the space that my back really got jacked up. It's still jacked up now, and that's affected my training. Hopefully will alleviate soon.
Friday in the SSCAC Group Workout
Squat - SBDs + Belt
475x2, 505x2, 525x2 @8.75, 545x1 @ 9.25, 495x2
Notes: These felt really good and solid. I was surprised how good they were, given my back. Got to share the rack with Justin Varrone (who I know from NYC) and Sean Herbison, who I just met moments earlier. Reynolds helped spot for the heaviest sets.
Deadlift - belt
505x5 @8 - L-Up
555x2 @messed up erector - R-Up
Notes: Was supposed to be 505 and 555 for five, then 585x2-3. But my back really affected these. Couldn't get set tight, so just stopped after 2 at 555. I could have grinded out another rep or three, but I could tell it would have just made my back worse.
Close Grip Bench - beltless
275x5; 305x5; 335x3; 355x2,3; 315x5, 285x5
Notes: Solid, felt pretty strong. Just wussed out on the first set at 355 so re-did it and got the triple.
Monday Morning with about 10 other SSCs before heading back home
Squat - rehbands, belt
Six sets of five: 405, 435, 455 @7.5, 435 @7.5, 405, 365
Notes: Back really bothered me during warm-ups. Put belt on at my last warmup of 365 and it helped a lot. It wasn't perfect and knees were a bit tweaky but these were solid overall. Watching Jordan do pin squats with 500, Austin do 405x8x3 easily while weighing 190, Bickford squatting 520x3, and D'Agostino do 545x1 @8 and a bunch of 4s with 460 afterwards made getting through this workout a lot easier.
Press - belt, wraps
200x5, 210x5 (put on wraps here), 220x5 @ 9.25, 210x5, 200x5, 205x5
Notes: Back really didn't like doing the press 2.0, and belt didn't help much. But I got my brain right for the heaviest sets and had a good pressing workout after all. 220x5 is the heaviest I've done in a volume workout scenario.
My back is still pretty sensitive and I'll probably have to skip my planned DLs for today, and reduce my bench arch. Hopefully it'll be better by Friday. At least it's muscular. It feels pretty bad, but even a bad muscle thing heals relatively quickly compared to other things.
http://www.youtube.com/watch?v=lqf-7OMkv78&edit=vd