Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 307

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3061
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    Apr 2010
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Well today was craptastic. Hoping I will have a reverse of last week, where Thursday was good and Friday was craptastic.

    Squat - high bar first paused and low bar paused
    Triples at: 135,195,240,285,315
    belt - 335,355
    Notes: Right knee had a brand new pain, an audible and feelable (is that a word? no, but you know what I mean) pop as I got to just about parallel. It only hurt a little but felt like it was going to hurt a lot each time, so I was very tentative going into the hole. My left low back is still not very good, either, not sure if it's related to the July tweak or something else/new. Feels more like SI joint, but some of that was in play before too. Don't know, but it's definitely affecting my squats.

    355 High and Low bar on IG with cameo

    Press - belt+wraps
    220x2, 227.5x1+f (for no reason), 227.5x2 @10, 215x2 @9
    Notes: Still not recovered from Monday and Tuesday's upper body work. Readjusting will just take some time. So I'm disappointed by these #s, but know, based on what I do on volume day, that I have more in me and just not fully adapted to the new schedule and increased volume yet. It'll happen.

    227.5x2 Press on IG

    Power Clean
    135x2x2, 155x2, 175x2, 195x2x2
    Notes: 135 and 195 sets sucked. 155 and 175 weren't bad. Felt tired and hurt so just stopped. Will probably go heavier and do some push presses tomorrow.

    Chins
    BWx6x6
    BWx5x2 = 46, same as last week

    Random Hug of two cute acro-yogis that happened at the gym today

    All in all I felt pretty crappy and in pain throughout the work today, but other than pressing a little less than I wanted to, got the work done.

    Another factor is bodyweight. I'm down to the low 260s, now, weighing in between 261-264 most days. Doing all this ramping back up while cutting is not easy and is also definitely a part of the struggle. But I don't intend to get super ripped or anything, I will see how I feel when I get to around 255 and decide how to proceed from there. Though it might take stabilizing to regain the last bit of strength, I do think I can get back to my previous PRs at 250-255 given some time. I will look and feel better there than I did at 275-280.
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  2. #3062
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    Jun 2013
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    Quote Originally Posted by Michael Wolf View Post
    Notes: Right knee had a brand new pain, an audible and feelable (is that a word? no, but you know what I mean)
    Tactile? Palpable? Tangible?

    Another factor is bodyweight. I'm down to the low 260s, now, weighing in between 261-264 most days. ... I will see how I feel when I get to around 255 and decide how to proceed from there.
    We can be bodyweight buddies. Though if you drop a pound below me and are still stronger than me, you're obviously on drugs, like everyone else who is lighter and lifts more than me.

  3. #3063
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    After seeing te random double-yogi hug I feel we have truly reached the bottom of the back tweak issue.

  4. #3064
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    Quote Originally Posted by Sean Herbison View Post
    Tactile? Palpable? Tangible?
    I thought about palpable but I couldn't actually palpate it - it was inside. Feelable seems to capture the essence.

    Quote Originally Posted by Sean Herbison View Post
    We can be bodyweight buddies. Though if you drop a pound below me and are still stronger than me, you're obviously on drugs, like everyone else who is lighter and lifts more than me.
    How much do you weigh, Herbs? Though you are what, 6'4" to my 6'?

    Quote Originally Posted by Chris McCarthy View Post
    After seeing te random double-yogi hug I feel we have truly reached the bottom of the back tweak issue.
    I saw how bendy they are and thought maybe I'd pick up some through osmosis.
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  5. #3065
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    Quote Originally Posted by Michael Wolf View Post
    How much do you weigh, Herbs? Though you are what, 6'4" to my 6'?
    255, and yes.

  6. #3066
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    Default Friday, 9/30

    The first Friday since Hampton, VA that didn't suck. It wasn't great, but didn't suck.

    Squat - Belt, SBDs
    455x2, 475x2, 495x2 @9.25, 455x2
    Notes: Finally got the 495 double that I first planned on two weeks prior. Didn't get it for 3-4 across, but got one. I finally didn't feel like I was just getting smashed into the ground by anything 455 or above. They weren't great but better than in a while.

    Squats at 475 & 495 and 335 BPs on IG

    Bench Press
    315x3 @7.5, 335x3 @9.5, 9
    Notes: Also not great but also an improvement from past weeks.

    PC+PP
    135x2, 175x2, 205x2, 225x1, 245x1, 265x1
    Deadlift - belt
    475x3, 515x3, 545x3 @8.25, 565x2+f @9/10, 495x5
    Notes: Pulls were also better this week. I got 545x3, vs 535 last week, and got 2 reps at 565 vs one rep last week. The third rep at 565 was actually coming up reasonably quickly, but I started blacking out so had to drop the bar. The 495x5 back-off was hard, but I used a mixed grip instead of straps this week, so this was a decent amount of DL grip work. Tore and bled a callus on that 495 back-off, too. Fuark.

    265,515,545,565 pulls on IG

    I'm now fairly certain this is due to my cut. As you can tell by me being late with this log entry, I've not been as on top of things lately so haven't yet reported this to Jordan but will do so and see what he thinks. Though my weight has gown down steadily over the ~6 weeks I've been working with him at less than a lb per week on avg, my waist has actually gone down over 2 inches. I see a taper in my torso and definition in muscles I haven't seen since the last time I was under 260 (January, 2015 I think). Weighing in the low 260s most days now. While I'm nowhere near lean yet, the visual difference in only 6 weeks is fairly significant and I'm guessing trying to ramp back up volume and intensity while on this deficit might just be too much.

    C2 Erg: 20/1:20 x 9
    Paces: 1:40.0, 1:34.3, 1:27.7, 1:39.0, 1:21.9, 1:38.0, 1:34.3, 1:23.3, 1:37.0
    Notes: Did an extra one to make up for missing these altogether on Tuesday. I was fighting the ab cramps so had to take some slower, but overall was still able to hit numbers about on pace for my recovery, despite being about 3 hours into the workout and utterly drained by this point.

    Flying out tomorrow to Power Monkey Camp to learn some gymnastics. Won't be tracking the mAAcros, and not sure how much of my regular training I'll be able to get in around the 3 daily in-camp sessions but plan to at least do some semblance of my regular lifting in addition to the camp/gymnastics stuff, if possible. Should be a fun week, regardless, something TOTALLY different.
    Last edited by Michael Wolf; 10-01-2016 at 09:46 PM.
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  7. #3067
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    Fit in last night from 8:30-10:00pm after a day full of tumbling (cool, new, fun, hard), snatch (first time since surgery, didn't die), and running (ugh). Also about 8 hours sleep over the past two nights. Still hit decent #s, but will probably only be lifting Mon/Thurs this week.

    Squat - KG bar and plates so odd conversions
    132x5, 220x5, 309x5, (belt for the rest) 353x5, 397x5, 441x5 @8, 352x5
    Notes: 200kg/441 felt hard but moved pretty well. I don't think most people there had ever seen someone do a low bar squat before, or if they had, it was a "powerlifting squat," as they say. Still turned some heads.

    Press
    88x5, 132x5, 162x5, (Belt for the rest)185x5, 198x5, 212x5 @10, 185x5
    Notes: The 212/96kg set was a grinder for the last rep, took about 6 seconds.

    Snatch Grip DL
    176x3, 264x3, 309x3, 353x3, (straps from here on) 397x3, 441x3
    Notes: Really had to rush through these as open gym time was ending. They actually shut the lights off right before my last set and I had to do it in the dark. Sweet.
    Trying to upload vids to IG but wifi is spotty.
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  8. #3068
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    Quote Originally Posted by Michael Wolf View Post
    They actually shut the lights off right before my last set and I had to do it in the dark. Sweet.
    Haha. Your dedication to training is quite impressive sir

  9. #3069
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    Quote Originally Posted by Michael Wolf View Post
    and running (ugh)

  10. #3070
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    Apr 2010
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    Default Thursday, 10/6

    starting strength coach development program
    Don't think I've ever been this tardy in logging a workout here, but camp was so busy and the wifi unreliable, so 3 days later it is. Despite doing lots of stuff all week that I've never done before or haven't done in years, and having to train at 8:30am (yuck), I had a decent workout Thursday. Annie Thorisdottir and Katrin Davidsdottir were watching some of this too. I don't think they were very impressed.

    Once again like Monday, all weights converted from kilos (2.2046 multiplication factor).

    Squat - belt, SBDs
    463x1, 494x1 @8, 507x1 @8.5, 529x1 @9.5, 419x5 @7.5.
    Notes: Very solid here today, especially considering the circumstances. 500x3 was the most I've done since surgery, but mostly have struggled with anything above 455 or so. So this was a good confidence booster.

    Press - belt+ wraps
    220x2 @9 (misload of 209), 233x1 @9.25, 245xf, 199x5 + 10 sec hold at top
    Notes: Jumping from 185 straight to 220 threw me off a bit. I might've gotten the 245 had I tried a second attempt there, but for time reasons had to move on.

    Deadlift - belt
    507x1 @7, 551xf
    Notes: These all felt really bad and slow, and my knees were hurting somewhat off the floor. This is why I couldn't get 551, there was just an intense pressure in my knees as I tried to break the bar off the floor. So I just called it a day because otherwise I would have missed meal time.

    Despite the press miss and disappointing deadlifts, I was overall happy with this. Despite the Icelandic Angels not being impressed, everyone else at camp was. I got asked about 30 times over the next couple days how much I squatted that morning and wow, that was a lot of red/25 kg plates on the bar. Even got Chad Vaughn's approval via IG.

    Power Monkey Camp was really fun. I got out of it everything I wanted to, and though somewhat limited by my still only 5 month post-op shoulder, was able to do and participate in almost everything there. It was also a really interesting inside look into the world of SMEs operating within the world of crossfit in an unofficial capacity, as well as the mindset of dedicated and determined crossfitters. I have no intention of pulling a Dr. Gainz and switching to crossfit as my main training for any period of time, but plan to incorporate some of the stuff I learned this past week in some measure, the extent of which remains to be seen.

    I also met some really great people, both among fellow campers and the coaches/staff. Rip has written/talked about how some of the best people he's ever met have been within the Crossfit world, and that was true about this camp. Yes, obviously there isn't 100% agreement on every specific issue of training, but when is there? I found that the people at camp were great people, genuinely interested and dedicated to improving themselves and helping others improve.
    Last edited by Michael Wolf; 10-09-2016 at 02:00 PM.
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