Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 271

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2701
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    Apr 2010
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    • starting strength seminar june 2021
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    Shoulder is improving rapidly, considering how bad it was for the first 48hrs. Seems like it's a smaller tear than first suspected. ROM is not completely back but significantly improved and pain with the ROM is also not entirely gone but greatly reduced.

    Safety Bar Squat (70 lb bar) - rehbands, belt for heavier
    75x5x2, 160x5, 250x5, 300x3, 340x3, 370x2 (put on belt here), 390x2, 410x2, 430x1, 340x3
    Notes: Couldn't quite get the bar into high bar position yet, so tried the safety bar and was able to do it. Felt very awkward, like a tweener between high bar and front squat, with an unstable load. The 430 was pretty fast but since I have hardly squatted since the meet, I didn't go up or do much volume.
    https://www.instagram.com/p/9_-PP3mI...=wolf_strength

    Press
    PVC x 10-15 reps x a whole bunch of sets
    Notes: Slight pain towards the top of the ROM but not bad at all, and happy to be able to get through the full ROM press. Widened grip a little and felt a bit better.

    Band External and Int. Rotation
    A lot
    Notes: Just getting more blood to the area.

    Deadlift
    [135,225,315,405] x5; 495x3 @6; 545x2 @7; 585x1 @8.75.
    Notes: I thought my rotator wouldn't allow me to go past 315, AND I have really not deadlifted heavy in training in months, so was very pleasantly surprised at how solid my shoulder felt and how easy the pulls were. It suddenly got much harder at 585 so I just shut it down there, but happy to be able to do something hard.

    KB Press (left hand only)
    In Kilos: 20x5, 24x4, 28x3, 32x3, 40x1, 44x3,1,1,1,1,1,1
    Then a ladder: 44x1, 40x2, 32x3, 24x4,20x5
    Notes: Wanted to do something harder for upper body too, so went up to the heaviest bell we have and did a triple, then a bunch of singles. Then my "WOD" was the ladder - to impress the CF celebs who were here for the week. I don't think they were impressed. In fact, I don't think they noticed.
    Last edited by Michael Wolf; 11-12-2015 at 11:06 PM.

  2. #2702
    Join Date
    Nov 2011
    Location
    Nashville, TN
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    1,825

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    I'm glad to see you're still able to train the squat and pull productively. Good news.

  3. #2703
    Join Date
    Apr 2015
    Posts
    1,995

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    Positive signs!

  4. #2704
    Join Date
    Feb 2012
    Location
    Humboldt County, CA
    Posts
    299

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    I have a long history of shoulder injuries. I found farmers walks with DBs to be pretty good rehab. You can do them pretty much right away, easy to train. Heal up, big dog!

  5. #2705
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    Apr 2010
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    Quote Originally Posted by KyleMask View Post
    I'm glad to see you're still able to train the squat and pull productively. Good news.
    Ya, I didn't love the safety bar but at least it allows me to do some squatting in the meantime. I'll do it again today.

    Quote Originally Posted by Matt Bickford View Post
    I have a long history of shoulder injuries. I found farmers walks with DBs to be pretty good rehab. You can do them pretty much right away, easy to train. Heal up, big dog!
    Gym doesn't have DBs. We do have KBs but unfortunately, our heaviest that we have a pair of is 32kg, not sure how effective such a light weight would be. Over a bunch of longer walks, they could get challenging but if it's the production of force to hold things in place, that'll still just be 70 lbs.

    It's healing reasonably well anyway, though. I'm hoping to be able to do a high bar squat by the end of the week, though not banking on it.

  6. #2706
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    Apr 2010
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    Shoulder improvement continues but still not able to squat. I could get under the bar in high bar position for a few seconds today, which I couldn't when last I tried on Saturday, but not with a tight,stable grip and anyway, it hurt like hell after about 5 seconds. So used the SSB again. Also been doing some rehab stuff every day that I just haven't logged here because it's boring.

    SSB Squat - rehbands (new XXLs, finally conceded that the XLs just don't fit anymore).
    [70,160,230,270] x5, then 300x5x3
    Notes: The area where the bar sits was a little tender for a few days after Thursday's first foray into the SSB, still didn't feel great today but the main sensitivity had dissipated. The 300 sets were probably around a 6.5-7 in RPE, primarily because my conditioning has deteriorated via doing mostly nothing since beginning my taper for the fall classic.

    Press
    15x15, 20x15, 25x15x2, 30x15x3, 15x20
    Notes: Began with some band rotation work on the shoulder and ROM stuff with the PVC as part of warm-up, and continued some throughout the workout. I could actually do a few dislocations with my hands on the very end of the 5' PVC pipe, which was encouraging. Squat position still hurt, though.

    In terms of the press, they were obviously easy but the very top of the ROM still causes a bit of discomfort.

    Deadlift - beltless, DOH
    [135,225,315,365] x5
    Notes: Hooked for the last two reps of 365. These felt awful today so just stopped after 365. My knees, of all things, didn't like them and my left glute was shooting some pain too, at the very start of the rep. Haven't had that in a long time. So just shut it down. Not an inspiring day but I did some work.

    In other news, I've been eating way less, since lack of training = lack of giant, neverending appetite, and am already down to 271.
    Last edited by Michael Wolf; 11-17-2015 at 04:56 PM.

  7. #2707
    Join Date
    Oct 2012
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    12,578

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    Quote Originally Posted by Michael Wolf View Post
    I've been eating way less... and am already down to 271.
    Inconceivable!

  8. #2708
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    Apr 2010
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    Quote Originally Posted by Adam Skillin View Post
    Inconceivable!
    I'm basically two dimensional now. You can't see me from the side. Like a piece of paper.

  9. #2709
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    Apr 2010
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    Shoulder improvement has been choppy. I was able to get under the bar for some high bar squats today, with my elbows down more than usual and my wrists bent back some. Low bar still no bueno. Did some band rotations and ROM stuff with the PVC to warm up before squatting.

    HBBS - rehbands; wrist wraps for 225+
    45x8, 95x5, 135x5, 185x3, 225x3, 265x3, 295x3
    Notes: Left knee was a little cranky today but not terrible. I can get my shoulders into position pretty solidly and without pain on a PVC pipe, but the load of the bar was a little uncomfortable as it got heavier so I stopped at 295. A little frustrated by the slow progress but at least it is progress.

    Press
    15x15x2, 25x15, 32.5x15, 40x15, 45x15, 47.5x15x2, 15x20
    Notes: This is a lot of reps. Top of the press not as good as it has been the last couple days, where it warmed up nicely and didn't bother me at all after the second set or so.

    Deadlift - Nikes
    135x5, 225x5, 315x5, 365x5 - DOH
    405x5 - first two DOH, next three hooked
    Notes: Pulls didn't feel as utterly crapulous as Tuesday, but not great either. Left glute was more cooperative; I noticed it but it didn't flare up with a shooting pain at the start of every pull like on Tuesday.

    SSB Squat - beltless
    160x5, 230x5, 280x5, 310x5
    Notes: Still don't love these and moving that gigantic 70 lb bar into and out of the rack is a PitA, but I wasn't satisfied with the paltry squat workout I could do with the barbell before having to wave the shoulder white flag, so added these at the end. Only had time for 4 ramping sets, but they were easy.

    https://www.instagram.com/p/-VPwC-mI...=wolf_strength

  10. #2710
    Join Date
    Apr 2010
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    starting strength coach development program
    Shoulder improvement has slowed. Getting an MRI but next available is next week, so won't get results till end of next week. While most day to day activities are mostly OK, I'm still very restricted in terms of ROM and stability needed for training.

    HBBS - rehbands
    Fives at: 135,185,225,255,285,305
    Notes: Could go a little heavier today, with elbows slightly more up, than Friday. But not a whole lot of either. Still had to bend wrists back quite a bit, put on wrist wraps at 225. Shoulder felt about the same at 305 as it did with 295 Friday, so stopped there.

    Press - all the reps
    Sets of fifteen at: 15,20,30,40,47.5,52.5 (2 sets),40,35 and a back off of 15x20.
    Notes: 155 total reps. Zero gainz.

    Deadlift - Nikes, beltless
    Fives at: 135,225,315,365,405,435 @6/9 looked/felt
    Notes: These still feel crappy, like I can't fully and properly set my back and keep it set. Glute shooting pain was present but slightly less than Friday, which was a lot less than Tuesday. But, they look OK and move reasonably fast.



    Safety Bar Squat - rehbands, belt for 330
    Fives at: 160, 250, 310, 330, 330
    Notes: Got a little more weight on the bar and a little more overall volume in here today. I still don't like these but am getting used to them a bit.

    1-Arm KB Presses (Left arm only)
    Fives at: 16,20,24,28,28 (kilos)

    C2 Erg
    250m x 2 at easy pace - 2:03 and 1:54. Just seeing if I could do this, shoulder-wise. Felt OK but I don't think I can do hard intervals on it yet.

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