Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 303

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3021
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    Dec 2014
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Quote Originally Posted by Michael Wolf View Post
    As Joe Pesci said:
    Good call - that is more accurate

  2. #3022
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    Quote Originally Posted by Ryan Arnold View Post
    Good call - that is more accurate
    I expect no less from the leader of the Wet Bandits.

  3. #3023
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    Light day. Better than some recent light days, showing some nice improvement in my back - which is still nagging but improving one micrometer at a time. Though my lats were sore as hell today. Geez.

    High Bar Squat - first and last reps paused after empty bar
    45x5x2, 135x3, 185x3,
    belt - 225x3, 255x3, 275x3, 295x3, 315x3x2
    Notes: Fairly easy but still way slower than I'd expect for these weights. Moved about like 365-385 on light day used to move, after much harder volume days previously in the week. On the bright side, it is really getting much quicker for me to warm up my shoulder and get under the bar.

    315x3 on IG

    Power Clean+Push Press
    135x2, 165x2, 185x2, 205x2, 225x2
    Power Clean only
    205x2x2
    Notes: Shoulder fatigue and achey wrists stopped these early today. Still, 225x2 isn't bad for an off/light day.

    Chins
    BWx5x4
    NGPU
    BWx4x3
    Notes: PLanned on more reps but my lats were on fire today. Definitely didn't expect that, considering Monday's weighted chins were really not some kind of massive increase in weight or volume.

    Close Grip Bench Press
    45x8, 95x5, 135x5, 165x5, 185x5, 205x5, 215x5x2
    Notes: Narrow grip, elbows close, and low touch point actually felt not so bad today, so used that and went to 215 with only slight discomfort. Nice note to end on. Still doesn't feel like I can really push the bench, but it was a step forward for sure.

  4. #3024
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    Apr 2010
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    Lifted with Rori today out at Siege and that was a lot of fun. Back cooperated somewhat today so was able to go a little heavier. Still not a great day but definitely better. Hope...is kindled.


    Squat - SBDs, belt
    365x2, 405x2, 435x2, 465x2 @8.5, 435x2 @8.5
    Notes: Still couldn't quite lean over like I want to and stay tight like I want to, but definitely better than it has been. Since I usually lift alone and without anyone who knows the SS model to look at me, was helpful to have Rori there for some coaching. First time since the coaches' conference that I had some SSC feedback on my lifts.

    Power Clean+Push Press
    115x2x2, 155x2, 185x2, 205x2, 225x1, 245x1, 255x1
    Deadlift
    295x3, 355x5 - DOH
    Belt: 405x3 -hook, [445x3, 475x3, 500x3] - mixed grip
    Notes: PC+PP was better than earlier this week but not great so stopped at 255. DLs, however, were much better than I expected. After 475 was decent, I thought I'd feel good about myself and do 500 for a single. It moved well and Rori was shouting like she does, so it turned into a triple. Back felt OK and still does, now 7 hours later.

    500x3 Deadlift on IG

    Press - belt
    185x3, 205x2, 215x2 @10 (WTF), 215x2 @9 (better), 185x5 @8
    Notes: Meh. Not happy with this but it'll come back.

    Chins
    BWx8x3
    BWx7x2
    BWx6x2 = 50 total. Running out of time so skipped the last set.

  5. #3025
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    Apr 2010
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    Slightly better day today. Back improving from really crappy to merely marginally crappy, allowing me to do a little better in the SQ and DL. Upper body fatigue reducing, though still present. All in all a step forward from recent training.

    Squat - belt
    5x5 at 350,370,385,370,350
    Notes: They weren't hard or slow, but were still a lot harder and slower than these weights ought to be. But better than last week. Less resistance to lean over, though still some. Strict 5 min rest clock.

    5x5 squats on IG

    Press
    165x5; 185x5 (b); 200x5x2 (b+w) @9, 9.25; 185x5 (b)
    Notes: Also still kinda meh but better than last week, so moving forward.

    Deadlift - beltless
    405x5 - DOH
    455x2 - hook
    Notes: These really weren't bad. Back felt a little wonky while doing them but no pain, and moved reasonably well. Did a PC warm-up just for some skill practice.

    Chins
    Triples at: BW, +15, +26, +35, +40x3 sets, +35x2 sets, +26x2 sets, +15
    Then a final +15x5 set.
    =41 reps, 38 weighted

    HSPU
    1,2,2,1; and some work on kipping these, for the first time. I sucked at it.

    KB Snatch
    16x5, 20x5x2
    Notes: Mostly just to test shoulder stability with a force moving backwards and needing to be stabilized. They were fine and easy.

    C2 Erg: 25/50 x5
    Paces: 1:45, 1:41, 1:38, 1:42, 1:35
    Notes: Not exactly blazing speed, still can't go 100% with my back, but faster than last week (I just realized now I forgot to log, but did 30/45 x4 on Weds). Weird thing today was that my right adductor felt like it was straining on the last one, despite this being a totally toes forward movement, so I had to slow down. Was going for a 1:30 pace before that.

  6. #3026
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    Apr 2010
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    Light day yesterday.

    Squat - high bar first rep paused and low bar paused at each weight
    135x3, 185x3, 225x3
    3" belt - 265x3, 295x3, 315x3, 330x3
    Notes: Back still a little tweaky but a whole lot better. Annoying that 330 is like 405 was before, but everything is at least moving in the right direction.

    Side-by-Side Comparison of the high bar and low bar at 330 on IG

    Bench Press - closeish grip
    95x6, 135x5, 165x5, 195x5, 215x5, 235x5, 255x5, 275x5, 295x5, 275x5
    Notes: Finally a little breakthrough here. Still moderate discomfort on the descent, but it felt qualitatively different today for the first time. It's hard to describe, but for the first time, instead of the pain feeling like I would be hurting myself/the repair if I kept going up heavier, it felt like the kind of pain that is just part of the getting better and stronger again process. So ya, there's still some pain but it feels like the kind I can and should work through. And no negative effects now, the day after.

    Since I haven't trained the bench in so long, I'm prepared for this to effect my Friday presses, but if it doesn't, that'll be a nice bonus.

    295x5 bench press set on IG.

    Chins
    BWx5x3
    Pull-ups
    BWx5x3

    KB Snatch
    16x5, 24x5x3
    Notes: Easy, shoulder felt fine.

    C2 Erg: 20/60x6
    Paces: 1:39, 1:35, 1:35, 1:33, 1:35, 1:35
    Notes: STill can't go all out but getting better. No adductor issue today.
    Last edited by Michael Wolf; 09-08-2016 at 08:45 AM.

  7. #3027
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    Apr 2010
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    Pre-seminar training at Crossfit Excursion in VA with Tom and Sims and Taylor Swift.

    Squat - SBDs
    135x5, 225x5, 315x3
    Belt - 365x2, 405x2, 445x2, 475x2, 500x3, 475x2
    Notes: Back is FINALLY not shooting excruciating pain as I get down into the hole, shoulder is finally allowing me to squat without tightness and thinking of it all the time...and I hit 500x3. After a flight on a tiny regional airplane and a day of travel. I'm still not anywhere near 100%, but it felt good to do this.

    500x3 Squat on IG, filmed by the infamous Comrade Campitelli

    Press
    95x8, 135x5, 170x3
    +Belt: 195x2, 215x2
    +wraps: 225x3, 235x1, 225x2
    belt: 175x10 back-off set.
    Notes: Press also felt OK for the first time in a while. Not lightheaded, no weird, unexplained weakness. Planned 175x8 for the back off, but it was moving fast so did 10.

    Deadlift
    185x3, 275x3, 365x3, 455x3
    Belt: 505x3, 545x3 - mixed grip
    495x5 backoff - mixed grip
    Notes: Like in the squat, back still not 100% but good enough to keep integrity at 545. A solid triple, third rep slowed a little, and then a real solid 495x5 backoff. Feels good to be moving some weight again.

    Chins
    BWx7x6
    BWx6x2
    BWx9 = 63 total

  8. #3028
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    Apr 2015
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    According to my MSN Swift is single now, you should make a play...

    On a serious note that is a very encouraging session!

  9. #3029
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    Quote Originally Posted by Chris McCarthy View Post
    According to my MSN Swift is single now, you should make a play...

    On a serious note that is a very encouraging session!
    But will TSwizzle appreciate my shakes? Or will she just go on too many dates but not make em stay?!

  10. #3030
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    Apr 2010
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    starting strength coach development program
    Dead tired after a sleep deprived weekend, but managed to train tonight. For the first time, I lifted with my strength class, and it was enjoyable. I think they liked watching me lift and struggle through the same things they go through, and I went slow enough and didn't have any maxes so I could still circulate plenty and coach between sets instead of having to focus 100% on myself. Think I may do this 1-2 times per cycle as a regular camaraderie thing going forward.

    Squat - belt
    365x5, 385x5, 405x5x2 @6,7; 375x5
    Notes: Was tired but these were pretty solid. 405 felt hard but that was more the conditioning side of things. Bar speed was good, filmed the first set at 405 and while it felt like an 8.5 because I'm somewhat deconditioned, it moved more like a 6.

    Press
    170x5
    belt - 190x5; wraps -205x5 @8 210x5 @8.5; belt - 190x5
    Notes: 205 was so solid I went up to 210 and it was still pretty solid Equaled my post-op 5RM, but with reps in the tank and in the middle of a 5x5. Press is finally out of the shitter after a month or so.

    Snatch Grip DL
    185x3, 275x3, 325x3 - DOH
    365x3, 405x3 - hook
    435x3, 455x3 @6 - belt + straps
    Notes: Right erector is SUPER hyperactive and seems inflamed again so I was worried about these. I could feel it but didn't seem to effect anything and 455 moved so fast it was almost like a warm-up. I'm concerned about the erector issue and it's back in full force and I still don't know the cause or solution, but today's pulls were fast and fine despite it.

    Chins
    BWx4, BW+20x3, BW+35x3, BW+44x3x5, BW+35x3x3, BW+20x6
    Notes: Solid chins tonight. Moving back up.

    HSPU
    3,2,3

    This all took me close to four hours since I was circulating amongst my class and coaching between my own sets. But it was a fun and good workout, esp since I felt so tired and crappy beforehand.

    I'll have some vids up on IG tomorrow.
    Last edited by Michael Wolf; 09-12-2016 at 09:58 PM.

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