Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 329

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3281
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    Dec 2015
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    • starting strength seminar february 2023
    Late to the party but congrats on that press PR, and I do believe I saw you doing some arm blasting too in one of your videos. Arnold is somewhere in California smiling at this.

  2. #3282
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    Solid day today. I am feeling the fatigue though, after pushing things up a little faster than I thought so will probably take just a light deload next week before running things up into the meet.

    Bench Press
    380x2 @ 8.5
    390x2 @8.75 - PR
    315x10 @9 - PR
    - belt
    Notes: I did feel some fatigue while warming up that I hadn't felt in previous weeks but bar speed was still good. I used the 380 set as a tester and it was solid so nabbed a tiny 2.5 lb PR double on my bench. However, the RPE was lower here and I did it without a handoff. I can't find the 387.5 vid, but below is a comparison of my 390x2 today and then 380 and 385x2 from two years ago when I was last up here in the bench. The 315x10 back off was just a milestone 10 I wanted to do, and figured I can afford it since I'm going lighter next week anyway.

    Today: 390x2 and 315x10


    Feb, 2015: 380x2 and 385x2


    Press - belt + wraps
    195x5, 215x5x3 @8.5, 8, 9; 195x5
    175x10 @9
    Notes: I did 215x5x5 and 185x10 as a back-off in a workout around two years ago. I've done 2-3 other volume press workouts of six sets of five that were indicative of more strength than this workout. But not after two bench PRs, especially 315x10. So I'm happy with this.

    Deadlift
    135x5, 225x5, 315x5
    365x5 - 4" belt, hook
    Notes: Back felt more or less OK here - just like Weds, I could feel it but it didn't hurt at all - so went up to 365 instead of just 335. First time using my 4" belt for DL since 2013 I believe. Taking a couple inches off my waist has helped a lot with that.

    365x5 on IG

    Chins
    5,6,7,7,7,6,5 = 43, easy

    EZ Bar Curls
    72x8, 82x8, 92x8
    Notes: 92 set was actually getting kinda hard. Needs more bicep.
    Last edited by Michael Wolf; 02-10-2017 at 09:16 PM.

  3. #3283
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    Congrats!

  4. #3284
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    Thanks Chris. Not being able to squat always sucks, but it sucks a lot less when I can still train some of the other lifts hard and make progress. Surpassing my previous all time bench highs from 2 years ago, and my best press highs from 1.5 years ago, has been really rewarding after going through the whole random-life injury, attempted rehab, surgery, rehab again, and then training back up to previous PRs. Beating those PRs with 7 anchors in my right shoulder has been an especially enjoyable experience that I'm savoring.

  5. #3285
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    Just become a bench only specialist.

  6. #3286
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    Quote Originally Posted by Lex_Anderson View Post
    Just become a bench only specialist.
    See my log from...damn, it's been a long time, either 2013 or 2014 when I was (jokingly, of course) calling myself the SS Bench-Only Specialist.

  7. #3287
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    Felt better than expected and well-recovered before starting training today and almost - almost - had a fleeting thought that I wouldn't need a deload after all. Then I started my first press warmup set, and regained my sanity after 95x5 felt kinda slow.

    Press - looser [belt+wraps]
    235x2x3 @ 8.5, 8.5, 9
    Notes: Felt super heavy and moved a little slow but not terrible. Practiced on the platform with as far-away a sight picture as I can do at Solace. The ceiling is lower and the gym overall smaller than Gantry, but its the closest I can come to prepping for meet conditions.

    Bench Press - beltless, 1st and last rep paused
    295x5x4
    295x6 @7
    Notes: Extra rep on the final set was only because I forgot to pause the fifth rep. So did a sixth. Last two sets were a bit easier than the first three. None were super easy or super hard, all were just on the "work" side of the work/warmup line. Just found the groove better on the last two sets.

    Squat - belt
    45x5, 95x5, 135x5, 165x5, 195x5, 215x4, 235x4, 265x4, 295x3, 315x3
    Notes: Went up alongside my press, then kept going a bit after finishing presses. Started belting at 165, which is kinda funny. They were all super easy and fast obviously. I can't say these felt good, or fine, but they didn't hurt. I was very aware of the spot in my back that is an issue, and it didn't feel alright, but it also didn't hurt and wasn't worse either during or after any of these sets, so I'll take that as a good first step back. Assuming this holds true tomorrow, I'll go for a little heavier on Weds.

    Chins
    BWx6x8 = 48, super easy.

    LTEs
    77x10, 87x10x2
    Notes: Kept it light since switching from elbow joint only standing skullcrushers to multi-joint LTEs. Plus it's a deload week.

    Deadlift - shoeless, all sets and loading done in 10 mins
    135x5, 225x5, 315x5
    405x5 - R-up, belt
    Notes: Had already taken off my shoes, locked up my bar, packed up my gym back, and had my BCAAs. Then remembered I hadn't done my DLs. Well sheeeeeeit.


    So I grabbed a bar and got it done. 405, again, felt eh on my back but moved fast and didn't hurt. As everyone who follows here knows, I normally pull in my 1/2" heel Do-Wins, which I prefer to shoeless. I was pressed for time and didn't put my shoes back on. It has been a while since I pulled without shoes (other than a couple silly sumo reps). I still prefer the shoes, FWIW.
    Last edited by Michael Wolf; 02-13-2017 at 10:52 PM.

  8. #3288
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  9. #3289
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    Aug 2016
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    Very jealous. You are famous with a pretty girl. I am famous for getting 800 pounds dropped on me.

  10. #3290
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    Dec 2015
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    starting strength coach development program
    Quote Originally Posted by Michael Wolf View Post
    See my log from...damn, it's been a long time, either 2013 or 2014 when I was (jokingly, of course) calling myself the SS Bench-Only Specialist.
    You can do bench only seminars in your new beer yoga studio.

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