Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 345

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3441
    Brodie Butland is offline Starting Strength Coach
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    • wichita falls texas december seminar 2020
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    Quote Originally Posted by Michael Wolf View Post
    Also, I forgot training shorts so lifted in my champion performance boxer briefs. It was lit.
    Very dangerous, Wolf...last time I did that it looked like an Axe body spray commercial.

    Get better, man...looking forward to seeing you back in the saddle.

  2. #3442
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    Squat
    95x5, 135x5, 175x3, 205x3, 225x3, 245x3, 265x3
    Notes: Did all sets both high and low bar through 225, then just low bar. Belt starting at 205. Back felt ok today, neither great nor terrible, but squatting didn't seem to bother it at all so went up a little more than originally planned.

    Bench Press
    275x5, 295x5x2, 305x5x2 @7
    Notes: Strong, solid. Tried wrist wraps (the same soft cotton rogue wraps I use for the press, nothing super stiff or supportive) here for the first time in years and liked them this time so I'll use them again next time and evaluate. I don't know why I didn't try them sooner, usually it would be a couple times a year to see if my preference changed. But regardless, liked em this time so will try them again.

    Power Clean
    95x2, 135x2, 165x2, 185x2, 205x2, 225x2, 235x2
    Notes: Probably overplayed my hand a little here. The catch and landing at 200+ is still a little tweaky on my back so despite the pull feeling better, should keep these at 185 for now.

    1 set each on IG (265x3 Sq, 305x5 BP, 235x2 PC)

    Rehab stuff.
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  3. #3443
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    Forgot to log Friday's work here.

    Squat - belt from 265
    95x5, 135x5, 185x5, 225x5, 265x5, 295x5, 315x5, 265x10
    Notes: Felt pretty good so added a little more weight than planned. Seemed OK.

    Press - belt + wraps
    215x2x2, 215x4 @8
    Notes: Not much to report.

    Deadlift
    335x3
    Notes: Back seemed OK.

    Chins
    BWx3, BWx4, BWx5x7 = 42
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  4. #3444
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    Default Monday. 5/8

    Squat - belt from 275
    115x5, 165x5, 205x5, 245x5, 275x5, 305x5, 335x5
    Notes: Similar to Friday, maybe slightly less good. But still pretty good, relative to what it's been lately. Doesn't feel like I can really load it up yet but low 300s seems OK.

    Bench Press - 3" belt + wraps
    355x2x2, 355x4 @8
    Notes: Solid. Felt harder than they moved. Once again it's nice to get some perspective. I did 350x7 after 350x5x4 about 2 months ago. After 6 weeks of easier off-season style training, going easier, and coming back from being mildly sick a couple weeks ago, I probably couldn't have done that workout today. But 355x5 was, IIRC, my all time not that long ago. Hitting 355x4 with two in the tank on a casual set without specifically aiming for it is pretty nice.

    Deadlift - DOH
    135x5, 225x5, 295x5
    345x3, 365x3 - belt
    Notes: These were easy. Back felt pretty good.

    Then some rehab stuff.

    After these workout days, my back has been a little cranky later in the day and the next day, but not bad. And then by the next day, feels better again and ready to train. Since I am back into the 300s now, I will skip squatting and pulling on Wednesdays, at least until it improves more. I'm still using warm-up weights but at least now feel like I'm doing something.
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  5. #3445
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    Press - belt+wraps
    185x5x4
    185x9 @8
    Notes: Pretty solid, felt better as I went. Pleasantly surprised to get 9 on the last set, thought it would be more like 7.

    Chins
    BWx5x2
    BWx6x5
    BWx5 = 45. Easy peasy.

    LTEs
    87x8x2 - easy

    Then some rehab stuff.
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  6. #3446
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    Default Friday, 5/12

    Back felt great Friday, best it's felt since the injury. It hasn't been as great since, but hasn't relapsed into anything bad, either. Maybe, hopefully this is a legit step forward.

    Squat SBDs, belt from 275 on
    135x5, 185x5, 225x5, 275x5, 315x5, 345x5, 365x5 @6
    Notes: Back felt good, knees not so good but these were still solid. It's nice to know that even after not touching anything heavy for months and months, 365x5 is still pretty easy, just barely in the "work set" level of difficulty category.

    365x5 Squat Video on IG

    Close Grip Bench - 1st and last rep paused
    255x8x4 @6

    Deadlift - belt from 365 on
    135x5, 225x5, 315x5, 365x5, 405x5 @6
    Notes: Pretty much same thoughts here as the squat.

    DB Alt Curls
    40x8 - meant to do a second set but got distracted by the crossfit class taking over that area of the gym and forgot to come back to the DBs and do the next set.

    Rehab stuff.
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  7. #3447
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    Back continues to nag while trending better overall, so I'm pretty happy. It's funny, if I had been feeling fine and now felt like this, I'd be worried about my back. But after hurting so excruciatingly much, for so long, I'm thrilled with the improvement.

    Squat - SBDs and belt
    135x5, 225x5, 315x5
    365x5, 405x5 @7 - belt
    Notes: Back felt pretty good today so I rode it. Was pretty nervous and tentative for the whole 405 set, but it held up. Moved decently, too.

    405x5 Squat on IG

    Deadlift - belt
    405x5, 455x5 @7
    Notes: Pretty much same thoughts as the squat.

    Press - belt+wraps
    225x2x2, 225x5 @8.75
    Notes: First two sets felt crappy, probably cause I knew I was only doing two reps. Got it together better for the last set.
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  8. #3448
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    Back is feeling better today than it has yet, but staying true to plan and only squatting and pulling 2x/week for now, to allow it more time with lower pain for psychological reasons, as well as giving it less frequent potential stressors that induce pain. But overall feeling pretty good, happy to seemingly be on the right track.

    Bench Press - belt for 295+
    135x8, 205x5, 255x5, 295x5, 315x5x2 @6.5
    Notes: Felt more like 7.5, but moved well. Fairly short rests (for me) between sets, of 3ish mins.

    Chins
    BWx3, +10x3, +20x3, +30x3, +45x5, +30x3
    Notes: Very happy with these, considering I haven't been able to do them in a looooong time. I didn't go back and check , but it may be since the fall. Thought 20 or 25 lbs for 3 reps would be about it. 45x5 was tough to get my chin over the bar, but overall very happy here.

    Weighted Chins & Bench Press on IG

    KB Goblet Squat
    Several sets of 6 with 16-24kg, focusing on a hard brace of my abs and a rigid spine.

    LTEs
    87x8, 97x8

    Rehab Stuff
    Last edited by Michael Wolf; 05-17-2017 at 04:09 PM.
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  9. #3449
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    Quote Originally Posted by Michael Wolf View Post
    happy to seemingly be on the right track.
    Excellent

  10. #3450
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    At the Crossfit East Regionals in Albany this weekend, where my GF is competing (hashtag blasphemy), but was able to catch a quick workout at a local black iron gym. Between the events of the day and sleeping about 1.5 hours last night, I was pretty cooked but got some decent ramp-up work back in. Back was nagging me earlier today, possibly from a lot of sitting at the venue, but felt OK heading into the workout.

    Trained with Frank Murray, who is the weightlifting coach at my GFs gym (and a 5 time medalist at USAW nationals as an 85). It's a breath of fresh air talking shop with a WL coach who is open minded and willing to question everything, to seek ways to do things better regardless of dogma, and who thinks about the ideas rather than attacking the messenger of those ideas. Doesn't mean we agree on everything but man is it nice and refreshing.

    Squat - belt + SBDs
    135x5, 225x5, 315x5, 385x5, 425x5 @6
    Notes: Lack of sleep, slightly dizzy and with a headache - so this felt like an 8, even though it moved like a 6. Considering I didn't actually train my squat at all for four months, 425x5 @6 is pretty good. Back held up just fine, even though my form wasn't great.

    Deadlift - 3" belt
    405x5
    Notes: Started getting dizzier, more headachey here and my back started to act up a bit. Plus the plates had A TON of slop and I don't think the platform/floor was level, either. So I took my planned 475x5 and just stopped at 405x5 instead. It's always disappointing to have to scale back that much, but I think it was the right move given the circumstances.

    Press - B+W
    95x5, 135x5, 165x5, 185x5, 205x5x2
    Notes: Out of gas by this point + lifting out of somewhat janky, shaky squat stands since the ceiling was too low to press in the area where the racks were. So stopped at 205, and they were harder than usual.

    Wanted to do chins but the place didn't actually have a place to do them. They had one chin-up bar which was placed too low for someone of my height (6') to really use. The low ceilings really handicap them here. Didn't mind though, was ready for burritos. Which were crushed soon after.
    Last edited by Michael Wolf; 05-19-2017 at 09:40 PM.
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