You could be Jujimufu 2.0.
http://urbanfreeflow.com/wp-content/...ra_koffee_.jpg
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You could be Jujimufu 2.0.
http://urbanfreeflow.com/wp-content/...ra_koffee_.jpg
1) Does Michael howl at the moon, and what does he feel when he does so?
2) Where can I find the training log of Michael's musical brother?: I think it was titled "Step'nwolf's Log: From Raw Lumber, to Completed Staircase"; could be wrong, though.
#askWolf
Steppenwolf - Born to be wild 1969 - YouTube
That information is classified.
Steppenwolf is solid, though, like Zefrem Cochrane before me, I prefer Magic Carpet Ride.
http://www.youtube.com/watch?v=nIpXYU-9CBM
Amidst all the excitement and business of the SSCAC, I forgot to log Friday night's workout.
Press
Warm up stuff
45x10, 85x10, 115x8, 145x6
Belt - 170x5, 190x5, 200x5x2
145x10
Notes: 200s were hard but not harder than the top sets have been.
Squat
45x5, 135x5, 225x5
Belt - 275x5, 315x5, 365x5, 405x5
Notes: A 3 hour flight and 2 hour drive didn't endear my back tweak to me, but felt ok as I warmed up so did the 405. Dr. Petrizzo pointed out some asymmetries that had developed in my squat
over time, some due to the shoulder issue, and some from general form creep that doesn't show up at the angle i usually film at, so was able to work on cleaning those up as well.
Chins
BWx6x6
BWx4x2
Bwx8 = 52 reps
Bench Press
45x8, 115x8, 155x5, 195x5, 225x5, 250x5, 275x5, 225x10
Notes: This was probably dumb, but I just really wanted to do 275x5. Shoulder wasnt thrilled. Will take a day off bench, then come back lighter and work back up again.
200x5 press and 275x5 bench on IG
As always, the best part was not my own lifting per se, but being able to hang out with, spot, coach, and bullshit with so many other SSCs from all over the country.
Dead tired yesterday, just could not get myself to the gym during my set-aside time in the afternoon for training. So stayed late after coaching and lifted from 9:30-11:30pm. Tired as hell this morning when my alarm sounded at 6:30. Blargh.
Press
Warm-up stuff
45x10, 95x8, 125x8, 155x6
Belt: 180x5, 192.5x5, 205x5x2 @9.25,10
150x10 @8
Notes: First time since surgery that I used 95 as my first weighted set. Slight mental adjustment, but everything felt fine. The second set at 205 was slow and hard, but stuck with it and locked it out. 150x10 afterwards, beltless, was EZPZ. I'll start using my wrist wraps again on Friday.
Squat
45x5, 135x5, 225x5
Belt: 285x5, 340x5, 385x5, 425x5 @a sloppy 8, 335x5
225x5 - focus on leaning over
Notes: Despite being super cranky from sitting so much over the past few days - flight, drive to WF, all weekend in lectures & presentations - my low back does seem to have continued healing and felt better yesterday so added 20 to my top set from Friday. However, I am guarding it by not leaning over enough and so having trouble staying tight in the hole. I may take Friday to re-pattern the proper amount of lean-over. With a few days more healing (and a massage today), plus capping out somewhere in the 335-375 range, I should be able to fix this and then start adding weight back up from there.
Definitely noticed a faster shoulder warm-up period to get my hands on the bar. It's still stiff and tight when I start, but is warming up faster now.
425x5 Squat on IG
Chins
BWx3, BW+18x3, BW+26x3, BW+35x3, BW+40x3x5, BW+31x3, BW+26x3, BW+13x5
Notes: Lot of weighted reps. The gun show is returning.
Power Clean + Push Press
45x5, 95x2, 115x2, 135x2, 155x2, 175x2, 185x2, 195x2
Notes: Did these between chin sets. After the heavier presses and squats, and also doing them between chins, these weren't as easy as when I did them the other week. But still pretty easy, really.
Light day today.
Press
Warm-up
45x10, 75x10, 95x8, 115x8, 135x8x2
Notes: Easier than last week's light day. Bar felt lighter in my hands and moved faster as well.
HBBS
45x5, [95,125,145,165,185,205,205] x3 - first two paused
Notes: Tried these out just to see how they felt on my back with the more upright torso. Still not great but in a different, hard to describe way. Oh well, worth a shot.
Chins
BWx5x4
NGPU
BWx4,4,3,3
C2 Erg: 30/40x4
Paces: 2:05, 2:00, 1:58, 1:58
Notes: Could still feel these in my back too so went fairly easy. Just getting used to it again.
Saw surgeon yesterday for my 3 month follow-up, a few weeks past 3 months for scheduling reasons. He was astonished at how well I'm doing and said this is the best recovery he's ever seen from such an extensive repair (I had an almost complete labral tear and required 7 anchors, double the usual, to fix it). Didn't discuss my rehab protocol because it just seemed like that wouldn't have been received well. But ya, don't think it's a coincidence. Anyway, I'm doing so well that he didn't even feel he needs to see me for a 6 or 12 month follow-up. I'm officially done with the medical-oversight part of the post-op period. Now I just need to re-gainzzzz my way back to PR territory.
Trained with Martha F today, who will likely author the first ever SS Romance Novel.
Press
Shoulder warm-up stuff
45x10, 95x8, 135x6, 165x5
Belt: 185x5, 200x5
Belt+Wraps: 210x5 @9.75, 195x5
155x10 @9 back-off set
Notes: 210 was hard. Looks not that slow but I know from thousands of press reps that I was close to failing it. But I didn't.
Squat
45x5x2, 135x5, 225x5
Belt: 315x5, 365x5, 405x5, 440x5 @9, 365x5
Notes: With my back tweak still not completely better, these were harder than I'd have liked, but weren't totally awful. Still stayed too upright to guard my back, even though I was consciously trying to lean over. But overall satisfied with 440x5 as today's top set.
440x5 squat and 210x5 press on IG
Chins
BWx7x5
BWx6x3
Narrow Grip Pullups
BWx4x4
= 67 total, did some of these between squats, others between PC+PP sets
Power Clean + Push Press
135x2, 155x2, 175x2, 190x2, 205x2
Notes: Back still doesn't feel up for heavy DL, but getting my PC game back with these. Adding the push press because it's fun and so I can get some skills back and actually be able to push press more than I can press again, which probably hasn't been the case since 2011 or so.
Bench Press
45x8, 95x5, 135x5x3
Notes: After last Friday's 275x5 moved fast but really didn't feel good on my shoulder, I took a week off and am working back up again. 45 and 95 felt ok, but my shoulder started not to like it again at 135 so I just held there. Trying to accept that it may just take additional time - hopefully weeks and not months - till I can push hard on bench again. Not going to force it this time.
Pushups
BWx10x3
Notes: Benching 135 felt lame so I did some pushups and they felt fine on my shoulder - which is weird, since a BW pushup for me (currently 270 lbs) is almost certainly more than 135 lb bench equivalent (60-ish% of BW seems to be the common estimate). But whatever. Pectacular pump.
Ah, you animal! Great news about the doc. You really should email his office a link to your instagram account though!