Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 276

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2751
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    Feb 2011
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    • starting strength seminar august 2022
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    It's ok Wolf. My top set of squats today was 105 lbs.

  2. #2752
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    Jul 2009
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    South Korea Incheon
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    It's ok Wolf.All of your light works are surpassed my PR.I believe your consistence training will back you up again in PR territory.

  3. #2753
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    Apr 2010
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    Quote Originally Posted by Sean Herbison View Post
    Time to hit those calf raises.
    Could mine get bigger though?

    Quote Originally Posted by tdood View Post
    It's ok Wolf. My top set of squats today was 105 lbs.
    More than mine. 0x0x0.

    Quote Originally Posted by risepmj View Post
    It's ok Wolf.All of your light works are surpassed my PR.I believe your consistence training will back you up again in PR territory.
    Thanks man. It's gonna be a while but hopefully.

  4. #2754
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    Apr 2010
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    And now the total weak-sauce workouts begin.

    Press
    45x15, 75x12, 105x10, 130x8, 145x5, 160x5, 170x5 - hard and felt weak so I went back down, 155x5, 135x5x3
    Notes: First time I've been consistent and didn't add weight to the press workout. I think part of it was not having done any deadlifts prior so wasn't as well and generally warmed up, but also just hitting the limits of what my injured shoulder can do via a simple LP with 5 lb jumps.

    Chins
    BWx4x8
    Notes: At least this went very well. Added a rep and was able to do 8 sets quite easily. I was tempted to do more but stopped. Little by little.

    DL
    135x5x5
    Notes: Just getting some blood to my busted erectors.

    KB 1A Press
    Left: 24x8, 32x8x3, 24x12
    Right: 12x10, 16x10, 20x9x3, 16x12

  5. #2755
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    Apr 2010
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    Do I still even lift? No, no I do not. Didn't train last week after Monday. Had some life things going on and given the limited amount of things I can do and the limited weight I can do them with, it just didn't seem worth it to even bother. I've been rolling out my quad tendons fairly regularly, and rolling, icing, and getting acupuncture and massage on my back. My back is a lot better than a week ago, but still won't release all the way. Also started to do TKEs in earnest, at least 3x/week if not more - will try to get in everyday - today.

    Press
    45x15, 65x12, 85x10, 105x8, 125x6, 135x5, 145x5, 152.5x5x2, 135x5x2
    Notes: The good news: After a week off, I came right back to 152.5x5. After a week off around Christmastime, I only came back to 140x5. The bad news: I tried getting into squat position on the bar before pressing and it was no better than last time I tried 2-3 weeks ago. I know it improves slightly as I warm up if I keep at it, but to see no improvement at all in a few weeks, along with everything else, strongly suggests surgery will be necessary.

    Chins
    BWx2, BWx3x6, BWx2 = 22 reps

    KB 1-A Press
    Left: 24kg x8,8,10
    Right: 16kg x8,8,10

    Hollow Hold Planks
    BW x20s x 4
    Notes: Trying to see if some reciprocal inhibition helps to unlock my erectors. Haven't done planks in forever so kept it short and low volume. My right shoulder didn't love these but could tolerate them.

  6. #2756
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    Apr 2010
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    Press
    45x15x2, 75x10, 100x8, 120x6, 140x5, 150x5, 160x5, 145x5x3
    Notes: 160 felt a little heavy and unstable so went back down. Meh. Found a new doctor, have an appointment a week from tomorrow.

    Chins
    2,3, 4x5, 2 = 27 reps

    KB 1A PR
    L: 24x8, 28x6,6,8
    R: [12,16,20,20] x8
    Notes: Feels like my left arm is slowly getting weaker too, from going so long without any exposure to actual heavy pressing.

    Hollow Position Plank
    25s x 3 sets

    Did 4x10 TKEs split before and after the workout.

    I got more needling on Friday and massage yesterday, and the massage, especially, has helped my back some. It is not back to normal yet, and I still don't know the root cause, but it at least is making a dent. Also on the bright side, my knees are feeling a little better.
    Last edited by Michael Wolf; 01-20-2016 at 04:15 PM.

  7. #2757
    Join Date
    Sep 2010
    Location
    Sacramento, CA
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    126

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    Quote Originally Posted by Michael Wolf View Post
    Do I still even lift? No, no I do not. Didn't train last week after Monday. Had some life things going on and given the limited amount of things I can do and the limited weight I can do them with, it just didn't seem worth it to even bother. I've been rolling out my quad tendons fairly regularly, and rolling, icing, and getting acupuncture and massage on my back. My back is a lot better than a week ago, but still won't release all the way. Also started to do TKEs in earnest, at least 3x/week if not more - will try to get in everyday - today.

    Press
    45x15, 65x12, 85x10, 105x8, 125x6, 135x5, 145x5, 152.5x5x2, 135x5x2
    Notes: The good news: After a week off, I came right back to 152.5x5. After a week off around Christmastime, I only came back to 140x5. The bad news: I tried getting into squat position on the bar before pressing and it was no better than last time I tried 2-3 weeks ago. I know it improves slightly as I warm up if I keep at it, but to see no improvement at all in a few weeks, along with everything else, strongly suggests surgery will be necessary.

    Chins
    BWx2, BWx3x6, BWx2 = 22 reps

    KB 1-A Press
    Left: 24kg x8,8,10
    Right: 16kg x8,8,10

    Hollow Hold Planks
    BW x20s x 4
    Notes: Trying to see if some reciprocal inhibition helps to unlock my erectors. Haven't done planks in forever so kept it short and low volume. My right shoulder didn't love these but could tolerate them.
    Wolf,

    Tore my labrum and had the same problem. Couldn't even get close to my arm back in a high bar position. Our PT showed me a stretch that cleared it up in a few weeks (or less). Might be worth a try. I'll see if i can describe it. Lay supine on edge of a treatment table like this pic, but with the arm a little lower, similar to the low bar squat position:

    valgus.jpg

    In this position the arm will be off the table. You will use one of those exercise bands with the handles on both ends. Put one handle above the elbow. Loop the band around a dumbell on the ground put the other handle around the wrist. The band was a fairly light resistance. He had me do the stretch 10-15 minutes at a time and it worked wonders. Hope this makes sense. If not maybe i can set it up and get a pic. Worth a try.

  8. #2758
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    Aug 2011
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    I did shoulder dislocates with a band and think that helped; although, I was never prevented from doing squats because of my tear.

  9. #2759
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    Apr 2010
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    Quote Originally Posted by Jared Nessland View Post
    Wolf,

    Tore my labrum and had the same problem. Couldn't even get close to my arm back in a high bar position. Our PT showed me a stretch that cleared it up in a few weeks (or less). Might be worth a try. I'll see if i can describe it. Lay supine on edge of a treatment table like this pic, but with the arm a little lower, similar to the low bar squat position:

    valgus.jpg

    In this position the arm will be off the table. You will use one of those exercise bands with the handles on both ends. Put one handle above the elbow. Loop the band around a dumbell on the ground put the other handle around the wrist. The band was a fairly light resistance. He had me do the stretch 10-15 minutes at a time and it worked wonders. Hope this makes sense. If not maybe i can set it up and get a pic. Worth a try.
    Thanks for taking the time to describe it. I read it over a few times and I think I get it but not 100% sure. If you have time and it's not too much of a bother, a pic would be helpful. Although I am thinking surgery is likely anyway, since it hasn't noticeably improved in a while and is still unstable and weak compared to normal.

    Quote Originally Posted by Clay Simczyk View Post
    I did shoulder dislocates with a band and think that helped; although, I was never prevented from doing squats because of my tear.
    I've been able to do dislocates with a wide grip on a PVC pipe for a while now, at least a month. They don't hurt or feel uncomfortable at all. But trying to get back to squat position isn't any better than 7 weeks ago.

  10. #2760
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    Apr 2010
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    starting strength coach development program
    Press
    45x15,10; 70x10, 90x8, 110x6, 125x5, 140x5, 150x5, 160x5, 165x5, 150x5x3
    Notes: Better than Weds, still doesn't feel as good as it did that day about 2 or 3 weeks ago.

    BW Chins
    4,5,5,5,5,4,4,3,3 - 38 reps
    Notes: These felt pretty good today.

    KB 1-A PR
    Left: 24x8, 28x8, 32x5x2, 24x10
    Right: 12x10, 16x10, 20x10x2, 24x5
    Notes: Left arm still feels weaker than a month ago without exposure to actual heavy pressing.

    Hollow Plank Holds
    28s x 3 sets

    I've been good about TKEs and rumble rolling every day. Knees feel better than before, still a little tweaky but better. If my back and shoulder were ok, I'd start squatting again.

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