Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 286

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2851
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    Apr 2010
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    • starting strength seminar august 2021
    • starting strength seminar october 2021
    • starting strength seminar december 2021
    Realized I forgot to log Wednesday's crap workout.

    Squat - rehbands
    135x5, 225x4, 315x3 - beltless
    365x2, 405x1, 440x1, 475xf - belt
    Notes: Started feeling my knee at 365, tried to ignore it but couldn't. The stabbing pain is real. Mental mindfucked me and caused me to miss 475, which probably would have been right around my 8 rep max back in October. So that sucked.

    Press
    95x5, 135x5, 170x5 - beltless
    190x5, 205x3 @8, 215x2 @8, 225x1 @8.5, 235x1 @8.5, 205x3@8.5
    Notes: Felt some fatigue here so kept volume low and didn't go very heavy, either. Right now I'm more interested in seeing if I can hit a 400 bench before surgery so de-emphasizing press a bit this week and next. I'll still do it but will focus on bench a bit more.

    Chins
    BWx5, BW+18x5, BW+26x4, BW+35x3, BW+40x3, BW+45x3, BW+35x3, BWx5
    = 31 reps/21 weighted

  2. #2852
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    Apr 2010
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    Better session tonight than Wednesday. Intended to go to CFSBK and lift there before the seminar (which I'm not a part of for the first time in almost 5 years, since I was supposed to have surgery this past Wednesday so had to back out). But I felt like crap all day. A nap helped enough that I went to lift at my gym around 6pm.

    Squat - SBDs
    135x5, 225x5, 295x5, 345x5 @6
    385x5 @6, 405x5@7, 365x5@7 - belt
    Notes: Still had some left knee issues causing shifting and looseness, but better than Weds.

    Bench Press
    135x5, 195x5, 245x5, 275x5, 305x5 @6, 325x5@7.5 (felt like 8.5), 345x2 @8, 365x1 @8.5, 380x1 @9.25, 315x3 @8, 295x5 @7.5
    Notes: Another solid bench session. So weird, yet satisfying. Being able to work up to a 380 single this quickly, after not only zero benching whatsoever for 4.5 months, but also with my shoulder still not 100% from the injury, tells me that I have much, much more in the tank than my 420 TnG PR from 2.5 years ago. On a healthy shoulder, I should be benching 455 by now, maybe more. I suspect that either:
    1. Pressing helps maintain bench strength more than I have suspected
    or
    2. Even though it's hard to say because my left clavicular pec kept tweaking in the last year, I have not optimized my volume work to allow for the expression of my actual strength when it comes to higher end intensity/max/near max work on the bench press.

    Or possibly some of both. Though I expect bench to be one of the later things to come back after surgery, when I can train it again, I will have to keep this in mind.

    Chins
    BWx5x6 = 30 reps. Easy.

  3. #2853
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    Apr 2010
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    Good times tonight with Tom C.

    Squat - SBDs
    135x5, 225x5, 295x5, 355x5 (belt started here), 395x5, 425x5 @7.
    Notes: Knee bothered me a little even on the lighter warm-up sets, which was unusually bad; but it didn't get much worse on the heavier sets and stayed about the same even at 395 and 425, which was good. Made 425x5 bearable and fairly easy. It's amazing, and amazingly frustrating, how much this issue messes with my squats.

    Bench Press
    135x5, 205x5, 265x5, 305x5, 335x5 @8.5, 355x2 @8.5, 375x1 @9, 395x1 @10
    Notes: The 335x5 set was strong, I ran out of gas a little on the 5th rep but if I'd stopped after four reps would've rated it a 6. 375 was fast, 395 was hard but doable. No back-off sets so I'm fresher for Friday's run at 400/405.

    Press
    95x7, 135x5, 165x5, 185x3
    205x2, 225x1 - belt
    185x3
    Notes: All pretty easy, just wanted to get some of my press work in today so I could do less on Weds and be more recovered for a run at a 400 or 405 bench on Friday.

    Chins
    BWx5, BW+26x5, BW+35x5, BW+45x3, BW+53x2x2, BW+45x3, BW+35x6, BWx5
    = 36 reps, 26 weighted
    Last edited by Michael Wolf; 04-11-2016 at 10:27 PM.

  4. #2854
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    Dec 2014
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    Manhattan
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    Quote Originally Posted by Michael Wolf View Post
    No back-off sets so I'm fresher for Friday's run at 400/405.
    Good call. 405 would be nice. Ain't nothin but a peanut

  5. #2855
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    Apr 2010
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    Quote Originally Posted by Ryan Arnold View Post
    Good call. 405 would be nice. Ain't nothin but a peanut
    Light weight baby!

  6. #2856
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    Apr 2010
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    Light day.

    Press
    45x15, 95x10, 135x5, 155x5, 175x5 - beltless
    195x3, 215x2, 225x1, 240x1 @8.5 - belt
    Notes: All easy, the 240 rep I got into my knees a bit and also threw the bar a touch forward but nothing much of note here.

    Bench
    45x10, 135x5, 185x5 then stopped. Shoulders weren't loving this today, I was going to do a few sets in the 225-245 range but no reason to push it.

    Chins
    BWx5x5
    Notes: Super easy.

  7. #2857
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    Apr 2010
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    Really fun, enjoyable last serious pre-surgery training session tonight in Brooklyn. Went to the DeNovo Lift & Chill tour event, and it was great. A lot of really nice people of widely varied strength and experience levels, most of whom had never met, but everyone working together and encouraging each other. Crowded, too, so there were some logistics issues, but overall a very fun event.

    Squat - SBDs, belt
    135x5, 225x5, 315x5
    Belt on - 365x5, 405x3, 445x2, 475x1, 500x1, 525x1, 545x1 @9.25, 405x5 @5.5
    Notes: I had planned to just do 445 or 455 for 3-5 reps, but felt pretty good and was energized by the crowd so kept going up. Ended with a 545 rep with gas in the tank, probably had 565-575 tonight as a max rep. Considering my left knee, my right shoulder, and overall how few times I've squatted in five months, and even more in the last 3.5 months, I was VERY happy with this. The 405x5 back off set was a breeze. Took about 12 seconds.

    Shoulder still took a long time to warm up, but by the 405 set I could get into a pretty good position and didn't need wraps.

    Here's the 545 squat, videography unfortunately wasn't great: Instagram


    Bench Press - belt
    155x8, 215x5, 264x5, 308x3, 341x2, 380x1, 402x1 (182.5kg) @9.5, 355x3+f, 308x5 @7.5
    Notes: Mostly eleiko competition discs here, some of the sets were a combo of those and some pound plates. Very happy to hit 400+ with some gas in the tank. Went for a 5-rep PR afterwards but was out of gas by then and only got three. 140kg back-off set was pretty easy.

    I got in with a group benching with the eleiko discs on the ER rack, which was cool. But I didn't realize how many of these guys were 'powerlifters' which meant each took 3-4 minutes from the time they had their plates loaded to the time they actually started their set. Belt, wrist wraps, psyche-up, get ready, elaborate set-up ritual. For every set. Super nice guys but they were driving ne crazy with this, and there was WAY more rest between sets than I wanted, esp the early sets when I wasn't warmed up yet. I had gotten cold because I had waited 30+ minutes after finishing squatting till any station was available for bench. So I wasn't warm anymore and was then waiting 15-20 minutes between light warm-up sets. It was annoying but I made my 400+ and was happy. In retrospect, I would've just waited for a regular station to open up and worked in with whoever regular people were on it, and gone for 405.

    Chins
    11 sets of 5, then an AMRAP of 12 reps and 3 sort of partialish reps that I couldn't quite get my chin over the bar. So 67 total plus a few A-for-effort reps. Not bad after everything else I'd already done.

    Got the chance to see some good lifting tonight, too. Katie Anne hit a 325x7 squat and a 335x10 (I think) DL. LS Mclain hit a heavy bench, not sure what it was but close to 500 I believe. Ryan Doris was banging out set after set of easy fours on the squat at 220kg. Those guys are dense AF.
    Last edited by Michael Wolf; 04-15-2016 at 10:54 PM.

  8. #2858
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    Apr 2010
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    Video of yesterday's heavier lifts:


  9. #2859
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    Aug 2009
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    Impressive lifting, and a reminder that your potential is a bit intimidating...

    LS looks huge in the background there.

  10. #2860
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    Apr 2010
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    starting strength coach development program
    Quote Originally Posted by Will Knowland View Post
    Impressive lifting, and a reminder that your potential is a bit intimidating...

    LS looks huge in the background there.
    Thanks Will. I hope to fulfill that potential and not leave any of it on the table. Surgery will set the timeline back, but I'll be back at it as soon as possible.

    LS is really just dense as hell. I'm taller than him by a good bit, but I didn't feel big at all when he was around.

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