Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 295

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2941
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    Apr 2010
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    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    The rehab gainz train continues rolling.

    Press
    PVC stretch and press warmup, then:
    45x12, 70x10, 90x10, 110x10, 125x8, 135x10x2, 115x10, 85x15
    Notes: 135x10s, in the 10th week post-op. Methinks this is pretty good. They feel hard and slow, but they do move OK enough, though they do slow down as the set goes on. Long way to go till what was probably my 10RM of around 200 before, but this is a nice milestone.

    135x10 video with bonus bootyshake from my very attractive colleague #clickforthebooty

    HBBS
    A lot of stretching in isolation and then with the empty bar on my back
    45x5x5, 135x5, 205x5, 255x5, 295x3, 325x3, 345x3
    Notes: Did a lot more stretching before starting to squat today, and a whole bunch of empty bar sets stretching out specifically the position needed to squat. This helped quite a bit. Pain free ROM was better and I could get into a less compromised and better position to hold the bar on my back. I still can't LBBS, but it's getting closer.

    Chins
    BWx4
    BWx6x5
    BWx5x2 = 44 reps. Solid.

    Deadlift
    Fives at 135, 225, 315, 405, 455 - hook grip for the last two sets
    Notes: DLs feeling slow but moving not so slow. I'm still a little off on my start position but just the tiniest bit.

    345x3 Squat and 455x5 DL - sorry, no bootybombs on this one but at least I added a solid, if lesser known, Goo Goo Dolls song from the 90s.

    C2 Erg: 30/45x6
    Paces: 1:46, 1:44, 1:48, 2:03*, 1:35, 1:48
    Notes: Went a little faster than last time, but kept the sixth interval in. The fourth one was probably actually done at a 1:45ish pace, but I started about 2 seconds late because I had to move the rower to accommodate the class that had just begun, and it took more than my short 45s rest period. So I had 2 dead seconds which significantly reduced the average pace of that one.

    I'm happy with how today went and how rehab in general is going. I'm about as far along now, at 10 weeks out, as I thought I'd be after 12-13 weeks.

  2. #2942
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    Jun 2015
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    Garage of GainzZz
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    Wolf, how's your back feeling on the deadlift? Has that wonkiness you were dealing with dissipated?

  3. #2943
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    Apr 2010
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    Quote Originally Posted by Satch12879 View Post
    Wolf, how's your back feeling on the deadlift? Has that wonkiness you were dealing with dissipated?
    It's not back to normal yet but is a whole lot better than before. As far as I can tell, most of the credit has to go to my new massage therapist, Maggie Walsh.

  4. #2944
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    Apr 2010
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    Murica, fuckya.

    Press
    PVC stretches and reps
    45x12, 75x10, 95x10, 115x10, 135x8, 142.5x8x3, 95x15
    Notes: A little achy the first couple sets but warmed up nicely. After hitting those 135x10s on Friday, I kept adding weight but moved the heavier sets down to eights. They feel slow but move OK - slower than they did before and will again soon, but not too slow.

    HBBS
    45 x a lot of stretching and a few warm-up sets
    135x5, 205x5, 265x5, 305x5
    335x5, 365x5 - belt
    Notes: Had a little wonkiness in my left lumbar erector, nothing bad, just enough to make me tentative at the bottom, so the first couple reps of 335 and 365 weren't great. But I warmed up to the task as the set went on. Shoulder is better, less compromised position and was able to get some low bar positioning stretches in before I started. Still too wide to take it out of the rack, and I can only hold even that wider position for 10-15s, but it's an improvement. Getting there.

    365x5 squat and 142.5x8 press on Instagram

    Chins
    5,6,7,6x5 = 48 reps
    Notes: Felt much more solid at the bottom/bounce position than last week. Good stuff.

    Deadlift
    185x5, 275x5, 365x5 - DOH
    435x5 - hook
    475x5 - hook+belt
    Notes: Back wonk made me tentative but like the squats, warmed up to it as each set went on. Was going to wait to put the belt on till 500+, but back wonk led to the better judgment to just put it on today and that was a good call. Definitely helped. If it feels better Friday, I'll do 495x5 beltless but if not, I'll put the belt on again without hesitation.

    475x5 set on Instagram

    KB 1-A Press (left only)
    24kg x6, 32kg x5x2
    Notes: Been forgetting to do these. 32 felt a little heavy but I'm sure it's just because I'm not used to them. Need to get the left working again till my right is strong enough to press challenging weights.

    C2 Erg - 30/45 x6
    Paces: 1:53, 1:44, 1:41, 1:43, 1:35, 1:44
    Notes: Upped the pace for the six, so actually working a bit again. Still out of shape but getting there.

    As you can imagine, with so many movements and sets and the weights not being entirely light anymore, and the amount I need to stretch and warm up for my shoulder now, this workout took 3 hours. So it's time to eat.

  5. #2945
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    Dec 2014
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    Las Vegas
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    Quote Originally Posted by Michael Wolf View Post
    365x5
    And thus ends the period of time where I could say I can squat more than you. You're not even supposed to be lifting. Not fair.

  6. #2946
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    Apr 2010
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    Quote Originally Posted by Ryan Arnold View Post
    And thus ends the period of time where I could say I can squat more than you. You're not even supposed to be lifting. Not fair.
    It was glorious while it lasted, though.

  7. #2947
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    Apr 2010
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    Felt pretty crappy all around today, put all my energy into the presses and just punched the clock for everything else.

    Press
    Stretches + warmup
    45x12, 75x10, 100x10, 125x8, 140x8, 150x8x3, 100x12
    Notes: The 150s were hard.

    High Bar Squat
    Lots of stretching/warmups with empty bar
    135x5, 185x3, 225x3, 255x3
    Notes: Blargh. I could get a better low bar position to stretch in today, between press sets. I'm optimistic that I'll be ready to try to low bar this coming Monday.

    Chins
    BWx5x5
    Notes: These were solid, at least.

    KB 1-A Press (Left only)
    24x5, 32x5x3
    Notes: Harder than expected.

    C2 Erg - 30/50 x 6
    Paces: 1:51, 1;42, 1;42, 1:41, 1:53, 1:35
    Notes: I had to drag ass just to do these, so not being obviously slower than I've been doing was a victory of sorts.

  8. #2948
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    Apr 2010
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    Still felt kind of crappy today. Low energy, general blah physically. I made a few small adjustments but did most of the stuff I planned/wanted to do today.

    Press
    Stretching + warm-up stuff + PVC reps
    45x12, 80x10, 110x8, 135x8, 155x8x2, 135x8, 105x15
    Notes: 155 were pretty challenging. Went back down to 135 for the last set since I wasn't feeling great. Otherwise all as planned. I'm not sure if this is hitting the limits of my recovery from the surgery or if it's more because I haven't been feeling good the last few days. I'll play it by ear on Monday. If I need a lighter day, I'll take it.

    HBBS
    Lots of stretching and some empty bar sets - low bar position stretch better today.
    135x5, 225x5, 295x5
    345x5, 385x3, 315x3 - belt
    Notes: Could still feel that spot in my left lumbar erector, so only did 3 at 385 instead of my planned 5. Did a back-off triple at 315 just to recoup some of the lost work. Might also be good to take a light day or Monday or skip squatting altogether and see if that's what it needs to go away.

    Chins
    6,8,8,7,7,6,6,5 = 53 reps. That makes 125 for the week. Not bad for my 11th week post-op. I think I'll try some weighted ones next week.

    Deadlift
    185x5, 275x5, 365x5 - DOH
    455x5, 495x5 - belt +hook
    Notes: Belted again because of my back, but really didn't feel it much deadlifting. Not nearly as much as during high bar squatting, anyway. I was really low on energy and fading by this point, thought about stopping after 455 but sacked up and made 495 happen. It got a little slow at the end but really not too bad. If I need a light day or even week next week, I'll take it. I've progressed so well, so soon, and so linearly after surgery that I'm really already quite a bit ahead of where I thought I'd be at this point. A light week, especially given my seminar travel to Seattle next weekend, will be fine.

    495x5 DL set on Instagram

    Bench Press
    45x5, 65x5, 85x5, 95x5
    Notes: Since I was able to start pressing, I've tested an empty bar set of bench 1x/week just to see if it feels ready to load yet. Wednesday was the first time it felt OK, so I went up to 95x5 today. That felt like about the right place to stop, but I would've stopped there anyway because I was on the verge of collapse by then anyway. Good to get on the bench again, even with such light weight.

  9. #2949
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    May 2016
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    Wolf:
    As I mentioned on the intro to my log I am very impressed by your lifts, form and technique. I mean it, you should be the poster child for SS specially on the DL. Very good visual of what the SS book explains as a DL. I saw your videos of the 2015 classic, again, impressive. Did you always trained SS style? How did you train up to the meet? ( or I can look at your logs from say around Aug/Sept 2015?) You have a good amount of DL and Sq volume but you are young i will be 51 in 2 weeks and I am trying to find that balance where I can push yet recover...Don't want to SQ 3 times a week or DL twice a week but don't want to DL every 2 weeks either or alternate SQ/DL every week...still looking for my Rhythm within SS and being and advance lifter yet not a strong buck anymore. I am still learning from all of you. Thanks

  10. #2950
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    May 2016
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    24

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    starting strength coach development program
    by the way, I know you visited Arizona before. I am out in the West valley. Let me know if you ever visit

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