Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 308

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3071
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    Apr 2010
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    • phoenix arizona seminar date
    • texas seminar date
    Everything hurt and I was so tired today. Had to reduce planned weights but not entirely unexpected after the last week and a 13 hour day of travel on Saturday.

    Squat - rehbands, belt
    355x5, 375x5, 395x5x2, 365x5
    Notes: None of these sets were hard, but my knees were just killing me. Usually they hurt on the way down, but they hurt on the way up today too - and way down was worse than usual. I put on my rehbands for volume work for the first time since surgery and I can't really tell if they made it worse or better. Just glad to come out alive.

    Press
    165x5, 185x5 (b), 195x5 (b+w), 200x5 @9 (b+w), 185x5 (b)
    Notes: These were hard and my left (non surgical) shoulder actually didn't feel strong here and hurt a bit.

    200x5 press on IG

    Clean and Jerk Practice
    45xsome stuff, 65x2, 85x2, 105x2x2, 115x2, 125x2x2
    Clean
    165x1, 185x deadlift and done
    Notes: Felt so slow, and hurty, and everything bad. But I got some practice in.

    Chins
    BWx5x3
    Notes: Also hurty.

    Glad this is over. I imagine I'll feel better little by little as the week goes on but might be till next week that I really feel back to normal, as I get back into a full work schedule this week, too.
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  2. #3072
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    Felt much, much better today than yesterday, even training at 9am with no breakfast. I think I just needed another day of recovery from all the physical exhaustion and travel of camp. I also rowed for 2 mins before squatting and I think that general warm-up helped too.

    Squat Warmup
    45x5x2, 95x5, 135x5, 185x5
    Notes: Amazing how much better everything felt compared to yesterday, esp my knees. Felt like I could've done another reasonably heavy 5x5 today.

    Snatch Grip Deadlift
    185x3, 275x3, 335x3 - DOH
    385x3 - hook
    415x3, 445x3 (b), 465x3 @7 (b) - straps
    Notes: A little slow off the floor but pretty solid.

    Bench Press
    255x5, 275x5, 285x5 @7, 260x5
    Notes: Just easing back in after not benching at all yesterday.

    Chins
    BWx3, +10x3, +20x3x4, BWx5 = 23/15
    Notes: Same as bench.

    HSPU
    1,1,1 - tripod
    2,2 - regular
    1 - tripod
    Notes: One of the things I learned at camp was the importance of the "tripod" style of handstands as a foundation for eventually doing a freestanding. Which I theoretically want to do one day. So shifting some of my work to the tripod style handstand, and pushup, which is much harder than the version I have been doing.

    C2 Erg: 20/1:20 x8
    Paces: 1:31.7, 1:29.2, 1:26.9, 1:34.3, 1:30.9, 1:35.2, 1:21.9, 1:30.0. Avg = 1:29.8
    Notes: Only one really fast one but lowest avg pace yet.
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  3. #3073
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    Solid work today. Still feel tired but once I got warmed up, I was good to go.

    Squat - high bar first rep paused + low bar paused at each weight
    135x3, 185x3, 225x3, 265x3, 295x3
    325x3, 345x3, 365x3 - 3" belt
    Notes: This was my old typical "minimum" for light day before I got hurt. I'd usually end up stopping somewhere between 365-405 for my top triple of HBBS+Paused LBBS on light day. I did the LBBS work beltless in those gainzy days, but nonetheless, felt good to work up to this again for the first time on light day since my injury. It'll be beltless again before too long.

    365x3 HBBS & Paused LBBS on IG

    Press - belt+wraps
    225x2 @9.25, 230x2 @10, 225x2 @10
    185x8 - belt only
    Notes: The only disappointing part of the day. Press, intensity work especially, is still on the struggle bus.

    PC+PP/SC+PP
    135, 165, 185, 205, 225, 235, 245
    Notes: Each weight = power clean + push press then a squat clean +push press. Stopped when it juuuust started to get hard, mostly on the PP, probably cause I had already pressed heavy. Will see if these front squats - light as they are - effect heavy squats tomorrow, since I'm so unadapted to them.

    245 PC+PP/SC+PP on IG

    Chins
    BWx6x6, then a set of 3 on the rings
    Last edited by Michael Wolf; 10-13-2016 at 07:54 PM.
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  4. #3074
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    Quote Originally Posted by Michael Wolf View Post
    Everything hurt and I was so tired today.
    Quote Originally Posted by Michael Wolf View Post
    Solid work today.
    Glad to see you're bouncing back just fine. You always seem to do that.

  5. #3075
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    Apr 2010
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    Quote Originally Posted by Sean Herbison View Post
    Glad to see you're bouncing back just fine. You always seem to do that.
    Even though I do get sidetracked a lot by things beyond my control, I do usually bounce back pretty strong and fast. Which is why this period, where I haven't done so as well as usual, has been frustrating. But it finally seems to be clicking back into place again after some rough weeks.
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  6. #3076
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    Apr 2010
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    Default Marathon Workout of Doom

    I had a really great workout today, but it took me four freakin hours. Typing it out doesn't look like it should've taken that long, and it probably was lengthened 25-40 mins by some one-off circumstances. But still. I just wanted to eat and nap for 3 hours afterwards, but had to coach, because bills. Alas.

    Squat - belt + SBDs
    455x2 @6.5, 480x2 @7.5, 495x2x2 @ 7.5, 8
    405x10 @cardio because apparently I hate myself
    Notes: Far from any all time bests, but felt really good to handle 5 plates at RPEs below "it's crushing me into the floor," for the first time since surgery. Finally feel like my squat is somewhat back on track. The 405x10 set was not really smart from a training perspective and I'll probably pay for it next week, but sometimes you just feel good and want to do something with it when it's the first time you felt good on the squat in 6 months. I rested a good 10 mins before taking the plates off, slowly, and transitioning the rack to bench press.

    Heavy sets + Booty Shakes

    405 Cardio Set + More Booty Shakes


    CGBP
    245x5, 265x5x2
    Notes: Super easy, didn't push it at all since bench is still fairly new post-op and I didn't do any at all last week at camp.

    Deadlift
    405x3, 455x3 - hook
    495x3 @6.5, 525x2 @7.5, 555x1 @8, 575x1 @9.5 - belt + mixed grip
    425x5 @felt like ass - belt + hook
    Notes: 575 is a post-op PR. It was also my opener at the fall classic last year so I have a ways to go with this lift, since my back is giving me so much trouble. But still felt good to go that high. After I did so much squatting, I thought I might stop pulling at 495 and call it a day. I was beat by then but was able to muster the effort.

    HSPU
    Tripod: 1,1,2,3
    Regular: 5

    Chins
    BWx5x3

    C2 Erg
    : 20/1:30 x8
    Paces: 1:36.1, 1:28.4, 1:22.6, 1:34.3, 1:30.0, 1:22.6, 1:32.6, 1:28.4
    Notes: Also hard to do these after so much lifting. I added 10s of rest but still couldn't quite catch my fastest pace of 1:21.9 from before camp. At camp I rowed a 200m race against our olympic rower instructor and beat her, rowing 1:19 for 200m. But the floors at Solace on which the rowers are located are a little squishy, so not great to push against. I probably won't ever PR my pace there. But my avg of 1:29 is the best yet since surgery.
    Last edited by Michael Wolf; 10-14-2016 at 09:19 PM.
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  7. #3077
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    Today was an interesting one. Squats were rough, as expected after going a bit overboard on Friday. Presses were alright but had some residual fatigue left. Then I snatched - yes, really - and really surprised myself by working up to 175 (power snatch + sq snatch) with no misses. Wut.

    Squat
    Fives at: 350 (beltless), 365, 380, 390 @6.5/8.5, 365, 345
    Notes: Everything hurt, felt off and slow, but was moving alright considering how much of a bump in total work last week was. The 390 set moved OK, too, just felt awful.

    Press
    Fives at: 185 (beltless), 200, 207.5 @9.5, 197.5, 192.5, 185
    Notes: These actually felt pretty good, I just had residual upper body fatigue so kept it a little lighter. But felt light taking out of the rack, which for me, 99% correlates with good presses.

    390 squat set and 207.5 press set on IG


    Snatch
    Pull-under and drop snatch work at 45, 65, 85
    Singles with a few doubles if I was unhappy with the first rep at: 65,85,95,110,120,130,140,150,160,170,175
    then 135x1x4 to work on technique
    Notes: WTF? I expected to work up to 125-140 today. But it felt alright and were moving OK, considering the entirety of my situation:
    1. Never trained the snatch as a main, serious lift
    2. Other than my exposure at camp last week, haven't done a squat snatch since 2011
    3. 6 months post-op a major shoulder surgery after which many/most wouldn't be snatching for several more months.
    3a. My other shoulder probably has a SLAP tear (if not it's a partial cuff tear) from my bench press injury in 2012 which makes a strong catch lockout very difficult.
    4. Horrendous ankle mobility due to about 10-15 grade 3 severe ankle sprains on each side, requiring a wide stance to OHS (can be mitigated by good shoulder mobility but since now those are both fucked up too...ya).
    5. Did this both after volume squats (12,700 lbs) and volume presses (~5800 lbs) today, and on a day when both of those were still carrying fatigue from last week's work and felt hard at sub-max weights. In other words, not in a situation where I could even come remotely close to expressing my (not very explosive) explosiveness.

    I know 175 is not even close to an impressive snatch for someone my size and strength level. And I know my technique - not tremendously great in the first place as I've not put in time working on it in the snatch - got sloppier as I got above 150 or so. But still. Considering all the above, I was kind of shocked to get to 175 without a miss and with, probably, a bunch more in the tank.

    Apparently being strong is actually helpful or something.

    Snatches: 175 Power snatch + snatch & 135 technique rep on IG

    Chins
    BWx5x3
    Last edited by Michael Wolf; 10-17-2016 at 09:11 PM.
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  8. #3078
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    Still feeling fatigued today but got some good work done.

    Squat Warmup
    45x8x2, 95x5, 135x5, 185x5

    Snatch Grip DL
    185x3, 275x3, 325x3 - DOH
    365x3 - hook
    405x3, 435x3, 455x3, 475x3 @7 - straps + belt
    Notes: These felt slow and hard today and my lumbar was having trouble staying in rigid extension. But video review kept looking reasonably fast and solid so kept going. Definitely still carrying some fatigue but not bad.

    Montage of reps from 405-475 + wise words from Kirk Karwoski on IG

    Bench Press
    295x3, 315x3, 325x2, 335x3 @9.5
    Notes: Planned on the last two sets being doubles but 325x2 was so fast and the first two reps of 335 were fast, had Ryan call the audible for me to go for the third rep. I made it but it was slow. My triceps are just still fatigued. But 335 for any reps is a post-op PR, so getting it for three on the very first time is fine by me.

    Strategically, I am adjusting my program so that Tuesday bench is more intensity oriented with lower volume. I would like to see if that helps me manage both overall upper body fatigue with the inclusion of some more HSPU and olympic lifting stuff, and if it allows my Thursday heavier/intensity presses to be better than they have been, carrying less upper body fatigue going into that workout.

    Chins
    BWx3, +10x3, +20x3, +25x3x3, +20x5
    = 23 total/20 weighted
    Notes: Elbows back in a bad place this week so lightened up on volume and intensity of these.

    Clean+Front Squat Practice
    45 x a bunch, 95x2, 115x2, 135x2, 155x2x3
    Notes: Stayed very light as I was pretty beat by this point and was doing these between sets of chins. Just wanted to get some more practice sitting down into a front squat after cleaning, since I'm so bad at that. Did some reps paused to hang out and stretch a little down there.
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  9. #3079
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    Jan 2012
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    Just dropping a quick Thank You here. I was feeling sorry for myself and my broken elbow (10 weeks out). Read about how you are dealing with your rehab and felt inspired to get to it.

  10. #3080
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    Jun 2013
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    starting strength nutrition camp
    Quote Originally Posted by Michael Wolf View Post
    Just wanted to get some more practice sitting down into a front squat after cleaning, since I'm so bad at that.
    Are you also in the "power clean more than you squat clean" club?

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