Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 297

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2961
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    Apr 2010
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    Austin, TX
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    • texas starting strength seminar september 2020
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    Almost didn't train today. Felt crappy, big headache. Left shoulder (not the rehabbing/recently operated on one) was sore and cranky because I slept weirdly on it last night. Was feeling lazy in general. But took three aleve, got my head right and went in to lift and it was good, even though I didn't hit my goal weight and reps today. I bet I'll be good for it on Monday.

    Press
    Lots of warm-up
    45x10, 85x10, 115x8, 145x8, 170x5, [180x7+f, 190x3, 200x1, 165x5] - belt, 135x8
    Notes: Though I felt better once I started warming up, I still had a slight headache and my left shoulder didn't feel great. Everything felt GREAT walking out of the rack though, 170 and 180 felt light in my hands, which usually means things will go well. Between everything, I just didn't quite have enough gas to get the 8th rep at 180, but I got a solid 7, then did a few heavier reps just to make myself feel better and got back into the 200 club. I put on my 4" belt today too, for the first time since surgery. If I feel normal Monday, I may go for 185x8 anyway, even though I missed today. I think I'll have it if it's a normal day.

    Squat
    Lots of stretching during presses
    45x5, 95x5, 145x5, 175x5x3
    Notes: Back felt MUCH better than Weds. Didn't have to belt for these and they still felt much better. Hoping to be squatting work or near work weights again by next Friday. Might be a little optimistic but we'll see. Didn't take as much warming up to get into low bar position today. Still a lot, but less than it has till now.

    Chins
    Bwx7x4
    BWx6x4 = 52 reps. Then
    Narrow Grip Pull-Ups
    BWx2x4 = 60 total reps

    Bench Press
    45x8, 95x5 135x5, 165x5, 185x5, 205x5x2, 185x5
    Notes: Felt the best yet today. Still not quite 100%, I'll probably go to 225 Monday then slow to 10 lb jumps so it'll be about 2 more weeks till I hit anything that I would have considered a working weight before. That should be about right, but will adjust by feel as I get closer.
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  2. #2962
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    Apr 2010
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    Back is healing up, though slowly, and overall felt a lot better today than Friday.

    Press
    Warm-up stuff
    45x10, 75x10, 105x8, 135x6, belt: [165x5, 185x5, 185x5, 185x6], 135x10
    Notes: When I finally thought about it in more practical and less ego-based terms, I realized I'd get more work at heavy loads if I just accepted that continuing 8s wasn't realistic if I wanted to keep adding weight to the bar. So I'll do a 5,5,5+ series for now, so while I'm ramping back up, if I do have reps in the tank, I can push them out on the last set. I will also only add weight 2x/week, and press lighter for higher reps on Wednesdays for now. So I'll probably do 135x8x3 on Weds.

    Getting used to wearing the belt again for pressing. 185 felt weak , heavy, and slow compared to what I'm used to it feeling like - not lately, obviously, but in general over the past few years. But I know I'm still way ahead of schedule and I need to be patient. It'll come back.

    Squat
    45x5, 95x5, 145x5, 185x5, Belt: [205x5, 225x5, 245x5]
    Notes: These felt good, and back felt ok at the heavier ones with the belt on. Might be good for 275x5 Weds and 315x5 Friday, hopefully. Fingers crossed. Also, finally noticing that it doesn't take my shoulder quite as long to warm up to get into squat position, both high and low bar. Still takes a while, and I'll still press first for now, but not as long as it has been taking.

    Chins
    BWx5
    BW+10 x3
    BW+24 x3
    BW+32 x3x7, then one set of 4
    BWx8
    Notes: Lots of chins, lots of weighted chins. 7 lbs heavier than last week's in Seattle, but felt stronger throughout. The gun-show and lats are returning.

    Bench Press
    45x8, 95x5, 135x5, 175x5, 195x5, 215x5, 225x5
    Notes: How much ya bench, bro? TWO PLATES. Back in the globo gym bro club. Everything felt good through 175, then just OK afterwards. But as long I keep pushing the top weight up, everything below gets dragged along and feels good a workout or two later. Will switch from 20 to 10 lb jumps now, still 3x/week. So 235, 245 this week, 275x5 by end of next week if I can keep it up.

    225x5 BP on Instagram

    KB 1A PR
    Left: 24x5, 32x5x2
    Right: 16x5, 24x5x2
    Notes: Keep forgetting to do these. Remembered today.

    Finished with a whole lot of stretching afterwards.
    Last edited by Michael Wolf; 07-25-2016 at 10:17 PM.
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  3. #2963
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    Oct 2015
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    Chicago, IL.
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    Hope the back stops giving you trouble ASAP. Fingers crossed for you for a heavy squat session as well.

    -Keith

  4. #2964
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    Apr 2010
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    Austin, TX
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    Forgot to bench today. Oops. Maybe tomorrow.

    Press
    Warm-up stuff
    45x10, 75x10, 95x8, 115x5, 135x5x4
    Notes: Solid. Did 2.0 on reps 1/3/5.

    Push Press
    45x5, 75x5, 95x3, 115x3, 135x3x4
    Notes: Did these after the press sets, as I went, with a short rest in between PR and Push PR. Easy but I'm very much not used to the push press position anymore.

    Chins
    BWx5x5
    Narrow Grip Pull-ups
    BWx2x2

    Squat
    45x5, 95x5, 145x5, 185x5
    Belt: 215x5, 235x5, 255x5, 275x5
    Notes: Back feeling better but not OK yet. Can still feel it a little so going up slowly here.

    Power Clean
    115x2x4
    Notes: Wanted to start some pulling to help speed the low back healing but didn't want to feel like a doof deadlifting 185x5, so did my first power cleans in a loooooong time. They were easy, rusty, not smooth. But most importantly, my shoulder didn't hurt at all at any point. So I can start doing them again.
    Last edited by Michael Wolf; 07-27-2016 at 08:26 PM.
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  5. #2965
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    Quote Originally Posted by kfreeman85 View Post
    Hope the back stops giving you trouble ASAP. Fingers crossed for you for a heavy squat session as well.

    -Keith
    Thanks Keith. It was my own laziness that really did me in, so I can only blame myself. As I was progressing my DL back up, I didn't make sure to go to one of the places where the floor is more even because I thought, "Eh, it's still light, what does it matter?" Well, it mattered. At 455x5 a couple weeks ago, I just got a small tweak from the uneven floor causing an uneven pull where one side of the bar left the ground first. Not bad and was able to train through it, but should have given some time to heal with lighter weights instead of continuing to lift heavier. The 6 hour flight last Wednesday + 515x5 DL set Friday did me in, by exacerbating the existing tiny tweak. If I'd given it a few extra days to go away before that, I probably would be fine now. So, my own fault. It's getting better, just annoying in the meantime.
    Last edited by Michael Wolf; 07-28-2016 at 01:53 PM.
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  6. #2966
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    Oct 2015
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    Chicago, IL.
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    Setback are always hard to deal with when they're "your own fault". Hope it continues to clear up quickly for you (which I'm sure it will).
    Last edited by kfreeman85; 07-29-2016 at 10:50 AM. Reason: gramars

  7. #2967
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    Apr 2010
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    Got my benching in today, that I forgot yesterday. Added 5 more lbs bc one extra day of recovery obviously equals five more pounds on the bar.

    Bench Press
    45x10, 95x8, 135x5, 175x5, 205x5, 225x5, 240x5x2
    Notes: Had time to get two sets at the top weight today. The first was easy and flew up, the second was just a little stickier but still fine. Just as in everything else, the lighter weights get dragged up to being more comfortable by making the top set go up, even if the top set is uncomfortable. Shocking, I know. I'll plan on 250 or 255 tomorrow.
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  8. #2968
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    Aug 2009
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    Narrow Grip Pull-up
    When I do band assisted chins, I'm actually doing band assisted narrow grip pullups.

    Is it bad that my wrists/forearms do not like to fully supinate when they are overhead?

  9. #2969
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    Apr 2010
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    Quote Originally Posted by Dwayne_KONG_Wint View Post
    When I do band assisted chins, I'm actually doing band assisted narrow grip pullups.

    Is it bad that my wrists/forearms do not like to fully supinate when they are overhead?
    It's probably not good, but I hear ya. My wrists and forearms never liked that when doing curls, way back in the day. I eventually stopped doing straight bar curls because of that. So I get it. For whatever reason, chinning feels fine and great. But if it didn't, I'd do the NGPUs too.
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  10. #2970
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    Apr 2010
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    Default Friday, 7/29

    starting strength coach development program
    Press
    Warm-up stuff
    45x10, 85x10, 115x8, 145x6
    Belt: 165x5, 180x5, 190x5 @9, 200x3, 210x1 @10, 190x5 @10
    135x11
    Notes: Shoulders and tris felt a little tired, probably from benching Thursday. Warm-ups felt harder than usual bc of this, so put belt on a little early. Only modification I made was doing the first "work-set" of five at 180 instead of 190. Still good for this close to surgery.

    Squat
    Warm-up shoulders extensively
    45x8, 115x5, 165x5, 205x5
    Belt: 245x5, 285x5, 315x5x2
    Notes: Back continued to improve so went to 315 for two sets. Easy and fast, just a little tentative due to the tweak.

    190x5 Press and 315x5 Squat on IG


    Chins
    BWx6x4
    BWx5x5 = 49 total
    Narrow Grip Pull-Ups
    BWx3x3 = 9 total
    Notes: Arm fatigue felt here, too, so instead of moving the # up, I kept it basically the same (58 vs 60), and did smaller chin sets.

    Power Clean
    45x3, 95x2, 115x2, 135x2, 155x2x3
    Notes: These felt good. I could still feel the tweak just a tiny bit when pulling off the floor but hardly at all - because it was so light. I squeezed everything slowly off the floor, and felt like I was moving so slowly but they were all easy.

    Forgot to bench. Again. So I made that up today.
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