Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 299

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Thread: Wolf's Log: From Cub to Direwolf

  1. #2981
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Quote Originally Posted by Michael Wolf View Post
    I have no illusions about being super gymnasty at my size
    You could be Jujimufu 2.0.


  2. #2982
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    Dec 2012
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    Making my way home. . .
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    Quote Originally Posted by Clay Simczyk View Post
    This popped up on my music stream today:

    Powerwolf - Son of a wolf - YouTube
    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

  3. #2983
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    Quote Originally Posted by Músculo-Tonto View Post
    1) Does Michael howl at the moon, and what does he feel when he does so?
    That information is classified.

    Quote Originally Posted by Músculo-Tonto View Post
    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
    Steppenwolf is solid, though, like Zefrem Cochrane before me, I prefer Magic Carpet Ride.

  4. #2984
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    Apr 2010
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    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.

  5. #2985
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    Apr 2010
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    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.

  6. #2986
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    Apr 2010
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    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.

  7. #2987
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    Apr 2010
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    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.
    Last edited by Michael Wolf; 08-12-2016 at 08:57 PM.

  8. #2988
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    Oct 2015
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    Chicago, IL.
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    Ah, you animal! Great news about the doc. You really should email his office a link to your instagram account though!

  9. #2989
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    May 2011
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    Quote Originally Posted by Michael Wolf View Post
    Trained with Martha F today, who will likely author the first ever SS Romance Novel.
    Martha F joins the group of people that I used to think were fictional. Like Bill Been.

  10. #2990
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    Apr 2010
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    starting strength coach development program
    Quote Originally Posted by kfreeman85 View Post
    Ah, you animal! Great news about the doc. You really should email his office a link to your instagram account though!
    Ha, thanks Keith. I've joked about that with some friends a few times.

    Quote Originally Posted by Karl Schudt View Post
    Martha F joins the group of people that I used to think were fictional. Like Bill Been.
    You're giving Martha some lofty personhood goals to achieve, CoachKarlSSC.

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