Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 318

starting strength gym
Page 318 of 434 FirstFirst ... 218268308316317318319320328368418 ... LastLast
Results 3,171 to 3,180 of 4331

Thread: Wolf's Log: From Cub to Direwolf

  1. #3171
    Join Date
    Apr 2014
    Location
    London, UK
    Posts
    1,508

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Quote Originally Posted by Michael Wolf View Post
    Wow. That's some serious company you're grouping me with. I'm like baby hodge next to those guys. And my numbers are pathetic next to them too. Guess I'd better get my squat to 750 and pull to 850 ASAP.
    At sufficient levels of hodge I'd expect squat > pull.

    Congratulations on the PRs!

  2. #3172
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
    2,164

    Default

    PR City! Fantastic. Just fantastic.

  3. #3173
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,781

    Default

    Quote Originally Posted by Chris McCarthy View Post
    Congrats!
    Thanks, Chris.

    Quote Originally Posted by bean counter View Post
    At sufficient levels of hodge I'd expect squat > pull.

    Congratulations on the PRs!
    Ya, you may be right, that does tend to be pretty common at upper level hodginess.

    Quote Originally Posted by Ryan Arnold View Post
    PR City! Fantastic. Just fantastic.
    Thank you sir. No doubt a few days back in NYC will have me weak and frail again, as usual.
    YT * IG * FB

  4. #3174
    Join Date
    Aug 2015
    Posts
    74

    Default

    Quote Originally Posted by Michael Wolf View Post
    Whenever I train at WFAC, and am not injured, I have an awesome workout. Despite having some minor dings, I don't have any major injuries right now and had an awesome last workout before deload week. Training with Reynolds and Austin - who have both squatted 600 - and Coach Nikolai Delgadillo was awesome motivation as well.

    Squat
    545x2 @ 8.5 -PR
    585x1 @ 9.25 - PR
    495x2 @8
    Notes: Sticking to "the plan" would have been a work-up double at 515 or 525, the 545x2 PR double, then another back off double or two in the 485-515 range. But fuckit. I've been waiting 13.5 months to do this. The 545 double moved fast so I went straight to 585 and hit a really solid single there for a new lifetime best in the squat. The lifts might look faster than my RPEs indicate but 1) I tend to go from fast to miss quickly and 2) The bar rolled up my back just a hair on the 585 rep (where you see me get out of my hips a little halfway up) and if that happened again on the second rep, it might well have caused a miss.

    So I hit 2 squat PRs in about a 10 minute period today. Super happy and stoked about this.

    585x1 Squat with the crew on Instagram

    Press - belt + wraps
    255x1 @9.5
    265x1 @10 - ties PR
    230x5 @10 - PR

    Notes: Intended to stop at 255, but it surprisingly moved well enough that it wasn't a total grind, so said hell, maybe there's a press PR in me today too, and went for 265. I made it, slow but far from the slowest I've ever done. Then backed-off and hit a PR fahve at 230. Given that I've recently done 225x5 in the midst of my volume work, and not as a standalone 5RM, I'm not surprised that I'm strong enough to do either of these. I just didn't think they'd be there today. So really happy with this too.

    265x1 and 230x5 Press PR on IG

    Deadlift - belt
    455x5 - alt grip
    Notes: The extra day off, no squatting since Monday, and no pulling at all since last Friday, have helped my back. But I could still feel these a little; 4 hours in coach on a full flight on the plane + 2.5 hour drive to The Falls yesterday didn't help. So did one set of five at 455 and called it there. I'll probably only pull again next Friday, light for deload week, and hope by the following Tuesday, 12/20, I'm ready to ramp it back up again.

    An excellent cap to this last training cycle before 2 weeks off low bar squatting to let my elbows/brachialis heal, and a deload week before ramping back up again. Additionally, it must be admitted that gaining back a bunch of weight I lost has helped. I was down to 258. I'm back up to 270. Could I have done this eventually at 250ish? Sure. But what can I say, I got impatient and regaining that weight and eating those calories has helped me do it now instead of Summer 2017 or so. Oh whale. At least I'm still down 1 belt hole from my heaviest.
    Incredible, congrats. Looked like you had 600+ in you!

  5. #3175
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,781

    Default

    First day of deload.

    High Bar Squat - SBDs
    135x5, 225x5, 275x5
    315x5, 345x5, 375x5, 405x2, 345x5 - belt
    Notes: All sets were easy but: a) my elbows/brachialis still hurt, which is not a good sign - first time high bar has ever bothered it and b) my erectors were super hyperactive and couldn't get them to calm down. They're not as bad now, 12 hours later, but the right side seems extra excited. In a bad way. I wanted to use a safety bar today but WFAC doesn't have one, alas.

    Blasphemous High Bar Squats at WFAC

    Press
    95x5, 135x5, 165x5
    185x5, 205x2, 185x5 - belt
    Notes: All pretty easy here too.

    Bench Press
    135x5, 185x5, 225x5, 255x5, 275x5, 295x5, 315x2
    Notes: These were SUPER easy. Bench come roaring back lately. Brachialis/elbow discomfort but light enough that it was only annoying.

    Hammer Curls
    6 Sets of 10-15 reps, starting with 15lbs, going up to 25, back down to 15.
    YT * IG * FB

  6. #3176
    Join Date
    Dec 2015
    Location
    Jamestown, NC
    Posts
    1,125

    Default

    Congrats on getting that 585!!!

  7. #3177
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,781

    Default

    Quote Originally Posted by Lex_Anderson View Post
    Congrats on getting that 585!!!
    Thanks Lex!
    YT * IG * FB

  8. #3178
    Join Date
    Dec 2015
    Location
    Jamestown, NC
    Posts
    1,125

    Default

    Quote Originally Posted by Michael Wolf View Post
    Thanks Lex!
    No problem! I watched your high bars at WFAC and compared them to your low bars of 545 on Friday, and noticed your stance width didn't seem to change from high bar to low bar. It may have been the camera angles, but if your width doesn't change is that so you can still use a majority of your posterior chain in the high bar? The reason I ask is that I see a lot of guys doing high bars with very narrow stances and I know that doesn't use as much of the posterior chain as the low bar.

  9. #3179
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,781

    Default

    High bar is just the tiniest bit narrower, but barely. Mostly this is because, even with the higher heeled romaleos that I high bar squat in, vs the lower heeled rogue do-win 1/2" that I low bar in, my ankle mobility is so bad that I need to be fairly wide to stay upright enough to be midfoot with high bar. So choosing a stance isn't really an option, I need to be wider. I've written about this before, but I'm physically incapable of keeping the bar over mid-foot while front squatting. My ankles just don't move enough.

    High school basketball injuries can come back to bite hard.
    YT * IG * FB

  10. #3180
    Join Date
    Dec 2015
    Location
    Jamestown, NC
    Posts
    1,125

    Default

    starting strength coach development program
    Oh ok, thanks for the explanation! I was just curious if you did it as an attempt to incorporate more muscles in to the high bar.

    I feel you on the old injuries coming back on you!

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •