Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 305

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3041
    Join Date
    Apr 2010
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    Austin, TX
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Not a great day today. After I made much bigger jumps than planned last Friday, then got no sleep over seminar weekend, I should have expected this today. But Monday went so well that I thought today might, too. Still, weights are climbing back up again generally so one step back for two or three forward is no big deal in the grand scheme.

    Squat - belt, SBDs
    445x2, 475x2x2 @9s, 455x2 @8
    Notes: Despite warm-ups being harder than expected, I thought I'd find a higher gear for 475 and maybe go to 485 or 495 for one of the doubles. But no. They weren't awful but they were far from great.

    475x2 squat on IG

    Press - belt+wraps
    220x2, 230x1 @10 (wtf), 240x1 @10, 225x2x2, 185x8
    Notes: These were crappy. Knees unlocked some on the 240 rep, and it was slow. Not deathly grind slow but didn't have a second rep. Felt heavy taking it off the rack.

    PC+PP
    135x2, 185x2, 215x2, 235x1, 255x1, 275x1, 285xfx2 (made the clean, missed the PP twice)
    Notes: Cleans were actually feeling unexpectedly easy considering what I'd already done this week and today - not crisp, but coming up easy nonetheless - so thought I'd try for a new PR of 285 here. But my PP was off. I almost missed the 275, and then missed it on the 285 twice due to lack of focus. I'm sure I could make this, but didn't want to burn myself out on more attempts. Considering I had already squatted and pressed heavy both today and earlier in the week, not TOO upset about missing it.

    Deadlift
    365x3, 455x3
    belt - 525x3 @9, 475x5 @8
    Notes: Planned to do 565x3 and 505x5 after the 525 but the 525 was a lot harder than I expected and I could feel my back unlocking too. Since my back is still not fully recovered from the now 2 month old tweak, I wasn't taking any chances today. Stopped going up and reduced the back-off 5 to 475 and that, at least, went ok.

    240 press/255 pc+pp/475x5 DL on IG

    Chins
    BWx8x4
    BWx7x3
    Pull-Ups
    BWx5x3 = 68 total

    C2 Erg: 20s/1:10 x7
    Paces: 1:43.0, 1:36.1, 1:34.3, 1:27.7, 1:30.0, 1:36.1, 1:25.4
    Notes: No ab cramping today, so went a little faster and increased rest a little. Still not very fast, but I did push into the 1:20s for a couple and averaged just over 1:30, so it's speeding up a little. Getting my conditioning back will feel good, and as my back gets better, I can push these harder and harder too.
    Last edited by Michael Wolf; 09-16-2016 at 02:59 PM.
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  2. #3042
    Join Date
    Oct 2012
    Location
    Keyport, NJ, USA
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    Quote Originally Posted by gibsones300 View Post
    Wolf, what do you do for a living?


  3. #3043
    Join Date
    Apr 2010
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    Austin, TX
    Posts
    7,601

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    Quote Originally Posted by Adam Skillin View Post
    Brofessional bro who bros out all day? AAAOOOOO!
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  4. #3044
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    Apr 2010
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    Austin, TX
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    Probably the most stressful weekend of my life. Started out innocently enough till a bomb fucking exploded right in front of my building Saturday night. High stress and no sleep thereafter, my block barricaded off as police and the FBI etc swarmed through in their investigation. Hell, I even skipped a meal and I NEVER do that. Just had no appetite. But appreciate being alive today. Needless to say, training today was sub-par but I got some decent work in. Hopefully as things get back to normal, I'll recover better and be ok by week's end. Today is also Day 1 of my first week back to training 4x/week, using the split I was doing before I hurt my shoulder. I decided I'd rather go directly back to that rather than the 4 Day TM I did for ~20 months or so prior, mainly because I want to keep squatting 3x/week.

    Squat - belt
    375x5, 400x5, 415x5x2 @9.5*, 385x5@10
    Notes: My RPEs today are not based on bar speed, which was much better. But due to the combo of all the above factors, they just took everything out of me today. Bar speed wasn't horrible but I literally almost passed out after the 385x5 final set. I was actually planning on re-introducing a 6th set at 345 to take that step towards getting my old work capacity back, but after how hard it was today, I just ended there. These were my planned weights with no reductions, but RPEs were much higher than they would've been.

    415x5 squat set on IG

    Press - belt+wraps on some sets
    175x5, (belt here on out), 195x5 @9, wraps for the next three sets: 205x5 @10, 195x5 @9.5, 185x5 @8, belt only - 175x5 @7.5
    Notes: Had to reduce weights here, but not by too much. I hit myself in the chin on a rep almost every set, and was getting lightheaded again, which both tell you something. Had to really struggle to get through these today.

    Power Clean+Push Press
    115x3, 145x3, 165x2, 185x2, 205x2, 215x2x4
    Notes: Kept it lighter after those squats and presses and being on the struggle bus. Used my vecro belt for the first time. They were all pretty easy, and I didn't feel like a total clutz, as I sometimes do when trying to clean after heavy squats.

    Chins
    BWx4x5
    Notes: I'll do a small # of chins on Mondays, the weighted chins Tuesdays, and more BW chins on Thurs and Fridays -but will be able to reduce the length of Friday's workouts somewhat by doing some of those chins on Monday & Thurs instead. Since Friday has three main barbell lifts + conditioning.

    KB Snatch
    24x5, 32x5, 36x5
    Notes: Happy with how easy and stable the 36 kilo set was.
    Last edited by Michael Wolf; 09-19-2016 at 11:23 PM.
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  5. #3045
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    Apr 2015
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    Good to hear you are OK.

  6. #3046
    Join Date
    Dec 2014
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    Manhattan
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    Sounds like a rough weekend. I'm sure you'll get back on track quickly

  7. #3047
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    Apr 2010
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    Austin, TX
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    First day back on the 4-day program. I was fatigued and a little tweaky but once I got warmed up, did surprisingly well and moved some decent weights.

    SQ warmup
    45x5, 95x5, 135x5, 185x5

    Snatch Grip DL
    185x3, 275x3, 365x3 - DOH
    405x3, 445x3, 475x3 @7, 500x1 @7 - straps + belt
    Notes: Not quite as effortless as last week's 455, but still moved solidly. Left glute a little tweaky and had to lax ball it between sets, but back held up well. It's not fixed or 100% yet, but seems to be tolerating DLs a lot better than before.

    475x3 and 500x1 on IG

    Bench Press - medium grip
    45x8, 135x5, 185x5, 225x5, 255x5, 275x5, 285x5x2 @9,8; 275x5
    Notes: Grip about half way between close grip and my normal grip - no shoulder pain or even discomfort now at this grip. Arms noticeably fatigued from yesterday's work, but still got some good sets it. It was a little nagging elbow-itis that bothered me more than anything else. Didn't feel strong but considering my first time benching the day after pressing in almost a year, AND being only 5 months post-op, very pleased here.

    Chins
    BWx4, +20x3, +35x3, +45x3x3, +35x3, +20x6
    Notes: Elbow-itis really bothered me here, so the 45s didn't feel strong. I reduced volume a little and ditched my plans to go to 50 for some triples. Still got some work in.

    C2 Erg: 20/1:20 x8
    Paces: 1:45.2, 1:35.2, 1:30, 1:23.3, 1:35.2, 1:31.7, 1:33.4, 1:22.6
    Notes: Could almost get up to full speed now, but conditioning can't sustain those paces across all the intervals, so pacing myself with some slower ones. But my slower ones now are as good as my fastest ones from a week or two ago, so progress is happening.
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  8. #3048
    Join Date
    Jun 2013
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    185

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    Glad you didn't get hurt.

  9. #3049
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    Aug 2009
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    08691
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    4,207

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    Time to move out of Manhattan Wolf!

  10. #3050
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

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    starting strength coach development program
    Quote Originally Posted by Dwayne_KONG_Wint View Post
    Time to move out of Manhattan Wolf!
    Been threatening to for years. But this past weekend has made me think more seriously about it than ever before.
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