Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 275

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2741
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    • starting strength seminar february 2023
    Felt fine over the weekend, but could still feel the effects of Friday's workout as soon as I got under the bar, so adjusted down a bit.

    Squat - rehbands, belt
    Fives at: 355 (beltless), 375 (loose), 395, 395, 365, 345 (loose)
    Notes: These were harder than they'd normally be, still tired from Friday. Rested a lot, 7-10 minutes for these. Normally I'd do this workout with 3-5 mins rest.

    Press
    45x15, 70x12, 90x10, 110x8, 120x5, 130x5x2, 110x8, 95x10, 85x10, 65x15
    Notes: First time using the 45lb bar for the initial set since the injury. Rehab PR! Right side still weak at the top, but the lighter sets get easier dragged along with making the top set go up.

    Paused DL
    185x5, 275x3, 365x3, 405x3, 365x3x2
    Notes: Planned to go to 425, but back still a little buzzed from Friday and then today's squats so went lighter.

    1-A KB Press
    (left only)
    20x8, 28x8x4

    C2 Erg
    250/1:30 x 3 @ 1:49.6, 1:46.8, 1:41.8
    125/1:15 x 3 @ 1:39.2, 1:34.4, 1:32.8
    Notes: Again, didn't have much left for the 125s and back fried so, along with shoulder issues, didn't go very fast on the shorter ones.

  2. #2742
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    Left knee very cranky today. It seems very volatile lately, especially Wednesdays.

    SSB Squat - rehbands, 3" belt
    160x5, 230x5, 270x3, 300x3, 320x3(b), 340x3(b), 360x3(b), 300x3
    Notes: All ok other than left knee.

    Press
    45x15, 70x12, 90x10, 110x8, 125x5, 135x5x2, 115x8, 105x10, 85x12x2, 65x10x2
    Notes: Still feels weak, but moved fast. Getting back to 135x5 is a good mental milestone. I played phone tag with the orthopedist today so don't know what his opinion is now he's seen the images, will try to find out tomorrow.

    Snatch Grip DL
    135x5, 225x3, 315x3, 365x3, 405x3x2 - straps from 365 on
    Notes: Pretty fast, but right side of my back feels like the hyperactivity is returning.



    Ring Rows
    BW x6x3
    Notes: Easy, very happy with how these went.

  3. #2743
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    Apr 2010
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    Today was one of those days where everything hurt, felt wrong, and I just wanted to quit. I didn't, but it was one of those days.

    Squat - SBDs, belt
    Triples: 425,455,465,465
    Notes: Still feeling some from last week's super grindy PR set, and also everything hurts, so kept it lighter today. I figured out that at least some of my twisting/rotation is protecting my left knee, which has really been painful when squatting lately. I shift over to my right side to avoid putting as much work and strain on the left knee, and I think my currently compromised grip due to the labrum tear is exacerbating it somewhat. I tried really hard to stay centered and did a better job once I'd figured it out, but the way the pain suddenly stabs right in the part of the squat when you need to stay tightest makes it very hard to entirely override and overcome. And I didn't. But a little progress nonetheless.

    Press
    45x15x2, 75x12, 95x10, 115x8, 125x5, 135x5, 140x5x3, 115x8, 95x10, 85x10

    Deadlift
    465x5 - hook, beltless
    505x3 @6.5/8.5 , 535x3 @8/9.5 - R-up, belt
    Notes: These felt much slower and harder than they looked, so RPEs are split into looked/felt. My back felt like it was giving out and rounding big time in the lumbar, but it really wasn't. It's tough when this is the only lift I can do without any compromises and I can't put as much into it as I'd like because my back always feels jacked up. 535x3 as a top set isn't awful, but I've worked hard to get to where I should be able to pull triples at and above 600. So it's frustrating.

    Here are today's pulls, first set commentary by my buddy Serge from the gym, who is actually Russian born and raised (for 8-9 years before emigrating to capitalist homeland of United States):



    KB 1-A Press (left only) - beltless
    20x8, 28x8, 32x8x4
    Notes: 32x8x4 was getting a bit harder in terms of staying centered and not leaning over to counterweight as I got fatigued. May put the 3" belt on if I go up in reps or weight. Obviously one of the shortcomings with KBs is the inability to not only microload but even make any kind of reasonable weight jumps. But we don't even have a 36kg. Goes from 32 to 40. So I may start putting the belt on and doing some lower rep sets with the 40 to get some volume in at the increased load and then go back down and do more with the 32 and/or 28.

    Ring Rows
    BWx7x3

    C2 Erg
    250/1:30 x 4 @ 1:47.4, 1:44.2, 1:48.6, 1:37.2
    Notes: I didn't have class tonight so didn't have to rush and finish my workout to get back in time. But that meant I was lazy and talked to everyone, and it ended up being 45 mins from the time I finished lifting till I did the erg, so had completely cooled off. Which sucked.

    Everything still hurts and feel terrible, but at least I got some work in.
    Last edited by Michael Wolf; 12-18-2015 at 10:17 PM.

  4. #2744
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    Had to start training in the AM today, which I never like, though at least it was late AM. My squat shift is becoming quite problematic.

    Squat - rehbands
    365x5 - beltless, 395x5 - loose belt, 415x5x2, 385x5, 365x5 - loose belt.
    Notes: These weren't heavy but I still couldn't stop the shift towards my right side on the ascent. Not only is it causing the reps to be more difficult and asymmetrical leg loading, but it's exacerbating the right side erectors' hypertonicity and making them fatigue early. I also notice my left hip has a little something going on, but I don't know yet whether it's a contributing cause or symptom of the shift. I am beginning to suspect maybe a cause, as my left knee really wasn't that bad today, but I'm not sure yet. Either way, everything sucks and hurts right now, might take some time off or go lighter till I can get things figured out. Then again, I'm stubborn as hell and squatting is one of only two lifts I can do heavily right now, so maybe not. We'll see.

    Press
    45x15, 75x12, 95x10, 115x8, 130x5, 140x5, 145x5x3
    Notes: Didn't do my usual backdown work as I was short on time. 145s moved fast and looked symmetrical but felt weak and asymmetrical, as has been the case. At least it continues to go up.

    Paused DL - beltless
    365x3 - DOH
    405x3, 425x3 - hook
    405x3 - L up
    Notes: These were OK. Hook feels horrible again.

    KB 1A Press (left only)
    24x9, 28x9x4, 20x18
    Notes: Was surprised to get 18 on the back-off. Probably could've done 20 but really who cares about a 20 rep 20 kilo KB 1 arm press?

    Ring Rows
    BWx8x3
    Notes: Added a rep and brought the rings down to about as low a level as I used before the injury. Was fine.

    Didn't have time for conditioning.
    Last edited by Michael Wolf; 12-21-2015 at 04:48 PM.

  5. #2745
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    Apr 2010
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    Hadn't trained since last Monday, 7 complete days off is the most I've taken all year. Through getting sick, food poisoning, almost dying from that awful pig squat, and even tearing my labrum badly, I didn't go a full week without training in 2015 till now. Ah well, sheeeeeet happens.

    Squat - rehbands, beltless, some reps paused
    135x5, 225x5, 315x5, 350x3, 365x3, 315x5
    Notes: I was a little disappointed that a full week didn't find my shoulder any better in terms of position on the bar for squatting, and my left knee still hurt pretty bad too, and despite knowing it's coming and my best efforts to stay centered, I still shifted a bit to the right starting at 315. It's very frustrating. The low volume and weight made it so my back didn't get too flared up from it, but still did get a little flared up. I was really hoping it would be better than this after a week off. That's not why I took the week off, but was disappointing.

    Chins
    BWx2x8
    Notes: This was a nice surprise, especially after the squat frustration. Last time I tried to hang from a bar was sometime the week before last, and it was still so painful I just stopped after 1 second.
    I tried today and was actually kind of shocked that it didn't hurt at all. Huh. Ok. So let's try a chin-up. No pain and went up easy. Let's do another. OK. I felt just the slightest bit of something on the second rep, not pain but just something, so I stopped at 2. But did seven more, so eight total, sets of two in between sets of squats and presses. Felt fine, they were symmetrical, and still feels OK 6 hours later so hopefully will be able to incorporate chins again.

    Press
    45x15, 65x12, 85x10, 105x8, 120x5, 130x5, 140x5, 125x5
    Notes: Wasn't sure what to expect here after the week off. 140 is only 5 lbs less than my top set beforehand; was kind of hoping I could still go to 150 but stopping at 140 today was a smarter move.

    Deadlift - beltless
    135x5, 225x5, 315x5, 365x5 (DOH and hook), 405x3 (L-up and hook)
    Notes: These were at least pretty easy. Back felt OK, not great but not bad.

    1-A KB Press (left only)
    20x8, 28x6x3
    Last edited by Michael Wolf; 12-29-2015 at 09:52 PM.

  6. #2746
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    I've decided to take some time away from squatting and see if I can get my knee(s) back to tolerable levels of pain that don't cause asymmetrical squats and then further problems stemming from those squats. Hopefully it won't be as long a hiatus as last year, but I'm going back to some of the things I did last year, and have let slide for a while now: daily rumble rolling on the quad tendon and patellar ligament, banded slow eccentric TKEs, ice, and tens unit. Today, even just deadlifting without having pissed off my knee squatting first felt better.

    Deadlift - beltless
    135x5, 225x5, 315x5, 365x5 - DOH
    405x5, 455x3, 495x3 @8 - hook
    405x3 - mixed: 2 L-Up, 1 R-Up
    Notes: Back feeling a bit better, only slightly jacked up. Pulls were OK.

    Press
    45x15, 75x12, 95x10, 115x8, 130x5, 140x5, 150x5x2, 135x5, 105x10
    Notes: As usual, the heavy sets felt really slow and looked really fast. A little discomfort at the top. But 150 is another 5 lb jump, post-injury.

    Chins
    5 triples and 3 doubles - 21 reps

    KB 1-A Press
    Left: 24x8, 28x8x3
    Right: 12x8, 16x8x2
    Notes: Starting to do a little more with the right side.
    Last edited by Michael Wolf; 01-01-2016 at 08:18 PM.

  7. #2747
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    Deadlift - beltless
    135x5, 225x5, 315x5, 385x5 - DOH
    435x5 @ 6/8.5 looked/felt
    Snatch Grip
    315x3, 345x3x2
    Notes: All felt pretty good till 435. Looks good and fast but felt slow and heavy.

    Press
    45x15, 75x10, 100x8, 125x6, 140x5, 150x5, 155x5x2, 135x6, 115x10
    Notes: Top weight of 155 still felt slow and hard on my right shoulder, but overall felt better.



    KB 1-A Press
    Left: 24x8,28x8,32x6x3
    Right: 12x8,16x8,20x8x2
    Notes: Pretty solid, happy I could do the 20s relatively easily with the right arm.

    Ring Rows
    BWx8x3
    Notes: Still felt some fatigue from the chins. These were kinda hard.

    Assault Bike
    Did some half assed intervals. The bike bothered my left knee a bit and I just wanted to get a feel for it. May go harder on it again, may go back to the rower. We'll see.

  8. #2748
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    A light day today, even by current standards in which everything is light.

    Paused Deadlift - DOH, beltless
    135x5, 225x3, 315x3, 365x3x2
    Snatch Grip DL
    365x3, 315x3
    Notes: Keeping it light, even for light day, since my back is *STILL* stubbornly remaining jacked. They felt and moved OK, though.

    Press
    45x15, 75x10, 100x8, 120x6, 140x5, 150x5, 160x5x3, 135x7, 95x10
    Notes: I continue to be able to add 5 lbs pretty much every session. Every time I go up, it feels hard, weak, and slow. And every couple weeks, the lighter weights that felt hard, weak, and slow when they were the top set become fast and easy again. So I keep adding 5 lbs. I think it'll run out well before I get to pre-injury work-set levels, but I'm going to keep doing this as long as I can. In my head, 160x5 is a light weight but considering I could barely move my arm the day after the injury, 160 lbs in two months is pretty quick progress.

    Chins
    BW x3x8
    Notes: Easy. Made a smaller volume jump, in both total volume and percentage, than last time. I think doing these is definitely helping my shoulder but also don't want to push it too fast and need to be careful about the left clavicular pec/delt tie-in area that chins seem to always eventually aggravate.

  9. #2749
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    Apr 2010
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    Shoulder improving, back degrading. Knees feel better but not great, been rolling consistently but need to be better about eccentric TKEs.

    Deadlift
    [425x5 @5.5/8, hook. 465x3 @5.5/8, L-Up.] - beltless
    [495x3 @6/8.5, 525x3 @6.5/9.5 - R-Up] - belt
    [405x5 @ 6/9.5] - straps
    Notes: Well, these were absolute shit. They moved OK, not great but not awful, but felt horrible. If I was going solely by feel without the ability to record my sets (or a coach I trusted), I'd probably have stopped after 465. The 525 set tore a small callus on my left hand, mostly due to the extremely dry NYC weather in winter exacerbated by the very dry indoor heat, so I strapped for the 405. After the 405, my erectors were protesting so much that they actually hurt just to be in normal extension. This has never happened before. It was uncomfortable to breathe and just exist in general while in extension. Not over extension. Very not fun. This is all despite pretty aggressive rolling out every day over the past week or so, along with some icing and stretching. I just can't get the damn things to release.

    I got some acupuncture and other stuff afterwards and it's better now but still not great. I'm going to take at least a week, if not more, away from heavy pulls. Not that I've even been going heavy for me, but I will take it even lighter. While getting some treatments that hopefully will help.

    So now I can officially do zero exercises heavy.

    Press
    45x15, 75x12, 100x9m 120x6, 140x5, 155x5, 165x5, 170x5, 180x2, 185x1, 135x8
    Notes: This was a nice surprise. Even since my shoulder started improving a while back, my top set has been pretty consistently uncomfortable. Today everything felt pretty good. Less weakness through the movement and only very slight discomfort even at 165. So went to 170. Still good. Did a double at 180 and a single at 185. All easy, fast, and actually felt that way, which is also new since labrum tear.



    KB 1-A Press
    L: 24x8m 32x7x3
    R: 16x8, 20x8x3

    Chins
    3,2 - ran out of time + torn callus on finger
    Last edited by Michael Wolf; 01-08-2016 at 04:58 PM.

  10. #2750
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    Jun 2013
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    starting strength coach development program
    Quote Originally Posted by Michael Wolf View Post
    So now I can officially do zero exercises heavy.
    Time to hit those calf raises.

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