Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 301

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3001
    Join Date
    Apr 2010
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    7,867

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    • starting strength seminar october 2022
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    Light Day.

    Squat
    45x5x2, 135x5, 185x5, 225x5, 255x5, 285x5 - belt
    Notes: Felt shitty. Back very tweaky. At least I was able to do them after a fairly quick shoulder warm-up again.

    Press
    45x8, 85x8, 115x8, 135x8x2
    Notes: Easy

    Chins
    BWx5x5
    NG Pullups
    BWx4,4,5
    Notes: Easy

    Deadlift
    135x5, 225x3, 275x2
    Notes: Tried to pull today. Not happening. I've never had what seems in every other way to be a muscular back thing last this long. Dammit.

    Handstand Holds on Wall
    2 x 10 seconds
    Notes: Just wanted to see if I was ready to hold this position again. Went fine.

  2. #3002
    Join Date
    Jun 2013
    Posts
    6,559

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    Quote Originally Posted by Michael Wolf View Post
    1. I haven't put knee sleeves back on since surgery, and my knees feel better than they have in almost two years. Not 100% fine, but better than since they really started bothering me in Fall, 2014. I'll probably use SBDs for heavy work, but will stay sleeveless for volume and lighter work, for now anyway.
    Huh. Interesting.

  3. #3003
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    Apr 2010
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    Quote Originally Posted by Sean Herbison View Post
    Huh. Interesting.
    Agreed.

  4. #3004
    Join Date
    May 2011
    Location
    Illinois-"Chicagoland"
    Posts
    4,078

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    Quote Originally Posted by Michael Wolf View Post
    Agreed.
    It seems a default option to put the knee sleeves on. It's unusual to see bare-kneed squats anymore.

    Meanwhile, happy Macro-ing!

  5. #3005
    Join Date
    Jul 2016
    Posts
    57

    Default Trog Dor the Burninator

    El Comrade Wolf,

    Now with AA Abs, perhaps the Direwolf can vanquish Trog Dor the Burninator?

    All of Westeros is counting on you!


  6. #3006
    Join Date
    Apr 2010
    Posts
    7,867

    Default Friday, 8/19

    Another bad, weak day. But that's only because I have such aggressive expectations. When I take three steps back and remember that yesterday was merely the 4 month anniversary of my shoulder surgery, and that many people are just starting to be active again at that point post-op, I know it's not so bad and I just need to give it time.

    Squat
    425x5 @8.5, 455x2 @9.5, 405x5@9
    Notes:425 was harder than expected but I thought I'd step it up for 455 and get a set of five. Just couldn't lean over and stay tight. Funny thing is, my back felt better yesterday. Not 100% but a lot better, and I think it was the anticipation of the pain more than actual pain that messed up my pattern yesterday. It's still feeling better today, which is a good sign. Might just take a lighter week next week and re-set my lean-over pattern.

    Press
    205x2, 215x2 @10 (wtf), 225x1 @10, 215x2 @9.5
    Notes: How did I do 210x5 last week?!? Arms and shoulders fried and despite the lower squat volume, was still lightheaded for some reason during presses. Maybe I just need a week off the gas pedal in general.

    Chins
    BWx8x3
    BWx7x3
    BWx6x2
    BWx4
    NGPU
    BWx4x2 = 69 total reps
    Notes: These at least felt easy. Maybe it's the reduced bodyweight offsetting my fatigue.

    Power Clean+Push Press
    135x2, 165x2, 185x2, 205x1, 225x1
    Notes: All fast and easy but again a little light-headed. On IG: Instagram
    Last edited by Michael Wolf; 08-20-2016 at 09:01 AM.

  7. #3007
    Join Date
    Jul 2012
    Location
    Fort Worth
    Posts
    4,827

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    Wolf,
    Great recovery happening here post surgery! Getting back to the level of fitness pre injury takes time, but the patient systematic and disciplined approach always pays off. I am always impressed on how quickly athletes here recover from surgeries and injuries.

  8. #3008
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    Apr 2010
    Posts
    7,867

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    Quote Originally Posted by Bryanccfshr View Post
    Wolf,
    Great recovery happening here post surgery!
    Thanks Bryan. Patience is definitely hard after not being able to train normally through both the post injury and post surgical period, but I'm trying to keep the big picture in my head.

  9. #3009
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    Apr 2010
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    Taking a lighter week to recover and heal up from the pedal to the medal push I've done since I've been able to train again. My body is still healing, I've got the longest lasting non-spinal back tweak I've ever had still hanging on, I'm not doing anything near PRs, there's no reason to bull-rush my way through this. I'll still do some work this week, but it'll be lighter and with a reduction in the volumes.

    Squat - tempo, 2ct paused, with belt
    315x3x7
    Notes: Really focused on leaning over and staying super tight, the two things I have had issues with since ramping my squat back up after back tweak. I didn't film any of the sets but felt that I did pretty well with it. Caught myself not leaning over quite enough once or twice, but otherwise good. Set the stage for a good week of patterning.

    Press - no belt or wraps
    155x5, 165x5, 175x5, 165x5
    Notes: All fairly strong, no light-headedness. I could tell I definitely couldn't have done 200+ for five today, but these sets being so solid without a belt, after last week's press issues, was encouraging.

    Chins
    BWx4
    BW+26x4x3
    BW+18x4x3

    Power Clean+Push Press
    135x2, 165x2, 185x2, 205x2, 225x2, 235x1, 245x2
    Vid on IG

    Deadlift
    315x5x2
    Notes: First time I could deadlift even this lighter weight without my back protestinig, so that's progress. It still bothers me when I have to sit down for longer periods of time, and sometimes just in general. It no longer bothers me with just hip flexion, but hip flexion+spinal flexion together still irritate it some (i.e. putting on pants while standing up). But it's getting better, slowly slowly slowly.
    Last edited by Michael Wolf; 08-22-2016 at 01:54 PM.

  10. #3010
    Join Date
    Apr 2010
    Posts
    7,867

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    starting strength coach development program
    Light day today. Used it to break in a new belt, after nearly 5 years of hard use on my old one. It's still definitely usable but since I thankfully am able to do so, will likely retire it to be my secondary belt for travel and such and use the new one as my main belt.

    Squat
    45x5, 135x5, 185x5
    Belt: 225x3, 255x3, 285x3, 305x3, 275x3x2 - all with one paused rep
    Notes: Everything was easy today, but more importantly and notably, it was the first time I could do anything more than a really lame warm-up on light day Wednesday, without really feeling my back flare up. I'm on a Vitamin I bath this week, but I also think it's finally turning the corner in general.

    Press
    45x5, 95x5
    belt - 135x5x3
    Notes: Also used this opportunity to break my belt in.

    Chins
    BWx5x5
    NGPU
    BWx4x4

    Bench Press
    45x5, 95x5, 135x5, 165x5, 185x5, 195x5
    Notes: Still some discomfort mostly on the way down, so I stopped at 195. But it definitely is improving and feels better than a few weeks ago.

    Deadlift
    135x5, 225x5, 275x3, 325x3x3
    Notes: Still pretty light, but again was happy just to be able to pull without my back majorly protesting. All DOH, all easy though since I haven't touched a heavy weight in a while, felt a little harder than they normally would've.

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