Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 348

starting strength gym
Page 348 of 414 FirstFirst ... 248298338346347348349350358398 ... LastLast
Results 3,471 to 3,480 of 4135

Thread: Wolf's Log: From Cub to Direwolf

  1. #3471
    Join Date
    Aug 2015
    Posts
    70

    Default

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Quote Originally Posted by Michael Wolf View Post
    Today was a good day. It was the first day since Friday, 12/9/16 - pre WFAC seminar lifting with Austin and Reynolds - that I felt like I was really truly training again. Still a long ways to go, but that sweaty, beat feeling at the end of a good long session, I missed the hell out of it for the last 6 months.

    Back still hurts me low grade about 80-90% of the day most days, but lifting doesn't seem to make it worse right now.

    Bench Press - belt + wraps
    405x2 @9
    315x8 @7
    Notes: Would've done 405x3 @9 but I misgrooved the second one, so racked it to avoid a grindy rep. Considering I had never done 405x2 till March, and then spent April and May training half assed and June hardly training at all, I'm really happy to have maintained this. Kept volume low since I'm really just getting back into things.

    405x2 & 315x8 Bench Press on IG

    Deadlift - 3" belt
    525x1 @7, 565x1 @8.5, 585x1 @9, 600x1 @8.5
    Notes: I have been so cautious around my back for a while now, I kind of couldn't take it anymore and when 565 and 585 were easier than expected, decided to go for 600. It moved better than 585 did. Pretty pleased about this. If you look back at my logs, I haven't actually trained my DL since summer of 2015. Since then I've either had a tweak so went lighter, had a worse injury so couldn't do it at all, or was ramping back up from one of those things. To be able to still pull 600 after all that is exciting. It also is frustrating thinking about what it could have been, but alas, that does no good for nobody. But maybe a small PR is in the cards before surgery in August.

    Squat - tempo 5-1-0 to 5th hole from top of BP holes, SBDs + 3" belt
    135x5, 225x5, 275x5, 315x5x3
    Zerchers
    135x3, 185x3x2
    Notes: Knees started off pretty cranky but were somewhat better by last two sets of the tempos. Not sure if it's this or some of the other things I'm doing, but they have been a little less cranky in general in life, but they are still pretty pissy when I squat. My PT wants me to do the zerchers, I'm not sold on them yet but gave em a go today.

    More good news:I squatted last of the main lifts as an elbow precaution but they once again felt OK during and after. I wonder why last time I tried this grip in December/January (narrow, thumbs around, elbows still up enough to create a shelf, but more weight on the wrists than the traditional SS Grip), it didn't help at all. Maybe it's cause of the low weight and volume I'm doing now. But regardless, it seems OK for now.

    Ring Rows
    BWx8x4

    GHD Razor Curls
    BWx5x5

    LTEs
    107x10x2

    Some more rehab stretches and stuff.
    600x1@8.5 after not training the DL since summer 2015 is beastly. Congrats.

  2. #3472
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default

    Quote Originally Posted by JimB View Post
    600x1@8.5 after not training the DL since summer 2015 is beastly. Congrats.
    Just in case I wasn't clear about what I wrote - I've done DLs, lots of times, since summer 2015. I'm using "train" in the narrow, more technical sense we use it here. I've not trained my DL, where I was working to improve my strength and capacity in it, for about two years. Since then, I've either been ramping it back up from forced lay-offs, or been in one of those forced layoffs. But I've never even completed that ramp, much less gotten to actually train it unhindered. So I've definitely done lots of DLs in the past two years, even while spending significant chunks during that time not DLing at all. But I haven't trained it.

    I still think 600 is good considering, but not as surprising or impressive as it would be if I hadn't done a DL at all in nearly two years.
    YT * IG * FB

  3. #3473
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default

    Back was cranky Sunday and this morning, after feeling basically fine on Saturday. Not so bad to ring any alarm bells, just annoying. Elbows seem to be OK with this squat grip, either due to it being better for them, or the weight and volume being lower, still. Knees still hurt, but slightly less. SO, let's do this Monday workout!

    Close Grip Bench Press - rogue wraps
    345x2 @7, 355x2 @7.5
    275x7x4, last set @8 due to strict 3-3:30 rest intervals
    Notes: Pretty happy with the weights used for these sets and reps today. Not much of note, other than I am not currently well adapted to rests in the 3 minute range.

    355x2 and 275x7 Bench Sets on IG

    Deadlift - 3" belt
    405x5- hook
    435x5 - alt
    455x5 @7 - alt
    Notes: Had 465x5x3 planned but reduced due to back crankiness. Felt better as I got going, so added a little weight each set. Not much else to say, these were solid.

    Squat - 3" belt, tempo 5-1-0 to 6th hole down into the 1" hole spacings
    135x5, 225x5, 275x5, 315x5, 335x5x2
    Notes: I paid really close attention to these today, and noticed that I seem to get a bit forward of midfoot almost immediately upon initiating my descent. And that would hurt my knees. And the pain would reduce when I sat back properly afterwards. On reps when I sat back properly the whole way, the pain level was very low; not zero but low.

    Now, this was one workout. I don't know if some or all of:
    a) the high pins
    b) the tempo
    or c) the change in grip
    affected my lift pattern and bar path. I've had lots of good coaches look at my squat and none of them ever mentioned this, but it could be easily missed if it's a subtle shift and I correct it on the way down. Or maybe I wasn't doing it before. But I'll be paying close attention to this, as my knees felt much okay-er (not good but tolerable) when I sat back and leaned over more. Shocking, I know.

    Also - these really get your heart rate up. Even with just 335, that 5 second tempo descent, even if I cheat it a bit and do a second or so too fast, really gets my HR up. Partially cause my conditioning currently sucks, but they're still HR rockets.

    Chins
    BWx4x6 = 24, ez pz

    DB Curls
    50x7x2

    GHD Razor Curls
    BWx6x5

    C2 Erg: 25/75 x6
    @ 1:38, 1:36, 1:36, 1:34, 1:46, 1:30
    Then a single 250m @ 1:52
    Last edited by Michael Wolf; 06-19-2017 at 08:49 PM.
    YT * IG * FB

  4. #3474
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default

    Upper body still feels somewhat fatigued from Monday.

    Press - belt + wraps
    205x3 @7
    215x3x3 @7.5, 8, 8.5 - 3 mins rest
    160x8x2 -2 mins rest

    Chins
    BWx3x2, +15x3, +31x3, +41x3x5, BWx10

    KB Complex
    4 rounds with 60s rest: 5 snatches/side, 5 goblet squats, 5 pushups
    One round with 16kg, next three with 24kg.
    Then one final round with double the reps of everything with the 16kg.

    Wanted to row on the erg, but they were all being used for a crossfit class. Derp.
    Last edited by Michael Wolf; 06-21-2017 at 08:41 PM.
    YT * IG * FB

  5. #3475
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default

    Good day today. Got to train with Ryan and Cassi, who was visiting from Richmondia.

    Bench Press - 3" belt
    315x4x4 @7
    Bench Press: Tempo 3-1-3
    265x4x3 @8
    Notes: Not much to say, these were solid. Left shoulder felt better than the rest of the week.

    Deadlift -3" belt
    515x3
    545x3
    565x3 @8.5
    Notes: I didn't go back and look through my entire log, but, while I hit harder DLs than this all the time in 2014 and 2015, I believe this is the heaviest I've done for a triple in two years. Didn't move badly, either. Hard but not a grind. But my back has basically been fucked for pulls for two years, so I'm pretty happy with this.

    565x3 on IG

    Tempo Pin Squat (5-1-0) - 6th then 7th hole down
    45x5x2, 135x5, 185x5x2, 235x5x2, 265x5
    Notes: Today confirmed what I found the other day. At some point, without myself or anyone realizing it, I got into the habit of getting forward of midfoot on the way down and having incorrectly synched knees, hips, and lean. I think I would usually get back to midfoot by the bottom, because I never had any issues with the paused reps I did fairly regularly, but that getting out of position on the way down kills my knees. As soon as I sit back more - feeling like I'm way too far back due to ingraining the wrong pattern for a while now, but actually in the right place, with the bar over midfoot - my knees feel way better.

    It still feels awkward and I'm only getting it right 1-2 reps per set of five. The other reps, I'm doing it like I'm used to doing it, incorrectly, and then having to correct during the rep. So I'll continue to do the tempo pin squats twice a week till I get the new pattern right. It's still frustrating because it's a fairly small deviation that hurts my knees well in excess of the small deviation, but it's better to at least know what the issue is than be mystified. At least now I can work on it.

    Ring Rows
    BWx8x4

    LTEs
    87x10, 107x10, 117x8

    C2 Erg - 25/75x6
    1:48, 1:35, 1:32, 1:45, 1:28, 1:39
    Then a single 275m at 1:45 pace
    Last edited by Michael Wolf; 06-24-2017 at 12:18 AM.
    YT * IG * FB

  6. #3476
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default Monday, 6/26

    Bench Press - 1st and last rep paused
    265x6, 285x6x4, 265x6
    Notes: Pretty easy, just getting some voluuuumes in. Wrists feeling better, didn't use wraps.

    Deadlift -3" belt
    425x5, 455x5, 475x5 @6.5
    Notes: Back was a little achy in the morning so this was a nice surprise. Deadlifts are feeling better than they have since before my Fall 2015 shoulder injury. Feels good to actually train this lift again, even if I'm still quite a bit away from my best.

    Squat - tempo, to pins
    7th hole: 135x5, 185x5, 235x5, 265x5
    8th hole: 265x5x2
    Notes: Getting better at sitting back properly and staying midfoot but still a work in progress. My knees feel it immediately when I do it wrong.

    Chins
    BWx4, BWx5x5 = 29

    GHD Razor Curls
    BWx6x5

    DB Curls
    50x8x2

    C2 Erg: 20/80 x6
    1:38, 1:32, 1:29, 1:27, 1:36, 1:24
    then a single 300m at 1:45 pace.
    Notes: Hampered somewhat by my hernia here, it's still amazing to me how quickly conditioning returns. Not that I was or am in great shape, but these paces would have been unfathomable two weeks ago. I do 6 short intervals, twice a week, and boom. Probably won't be able to get my consistent 1:20ish paces until I get the hernia repaired, though.
    YT * IG * FB

  7. #3477
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default

    Press
    245x1 @8.5, 255x1 @9 - belt + wraps
    175x6x4

    Chins
    BWx3x2, +20x3, +35x3, +45x3x3
    +20x3x2 - dead stop
    BWx10

    Circuit - complete 1st round, rest amount of time equal to that round's work, repeat for 2nd and 3rd rounds
    KB Swing: 24 kg x 15, 20, 25
    Chest to Floor Pushups: 6, 8, 10
    KB Snatch: 16kg x 6, 8, 10 per side
    Rounds took aprox 1:15, 1:30, 1:45
    YT * IG * FB

  8. #3478
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default

    Bench Press - 3" belt
    370x1 @7
    390x1 @8.5
    335x3x3 @6.5-7
    Notes: 390 got a lot harder than 370, but no issues. No wraps as my wrists have been feeling better again. My pecs were a bit fatigued, I suppose from the pushups on Weds, which is funny cause I only did 24. But I hadn't done pushups in a loooong time.

    Deadlift - 3" belt
    535x2, 565x2, 595x2 @9
    Notes: Warm-ups through 495 were fine, but the 535 set was kinda slow. I got my mental game in gear and 565 was solid. But when I tried 595, I felt my back lose it's perfect position and gave up, which is weak sauce. Took about 45 seconds, came back, and hit it solidly. Not speedy, and there was a little shift in the first rep which I'm not sure if it was due to uneven flooring or me not being set up right, but it was solid. Had a rep in the tank, though not more than that. Still, it's the heaviest double I've done since I did 610x2 almost exactly two years ago.

    595x2 DL on IG

    Squat - tempo 5-1-0 to pins
    8th hole: 45x5x3, 135x5, 185x5, 225x5, 265x5
    9th hole: 265x5, 295x5, 295x3
    Notes: These went well in terms of improving my pattern. Still not there yet, but getting better. However I had trouble with the grip again today, finding a way to hold the bar that I felt stable with but didn't hurt my brachialis. That's why I stopped the last set early.

    LTEs
    87x10, 107x10, 117x10, 107x10

    GHD Razor Curls
    BWx5x6

    C2 Erg: 30/90 x6
    @ 1:52, then 1:40 x5 paces
    Then a single 330m @ 1:45 pace.
    YT * IG * FB

  9. #3479
    Join Date
    Nov 2013
    Location
    United States
    Posts
    551

    Default

    It seemed that you had been suffering from Wolf's disease not very long ago, now you're pulling 595 for a double. Pretty crazy how many setbacks you've come back from. What major injuries have you had if you don't mind me asking?

  10. #3480
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,586

    Default

    starting strength coach development program
    Quote Originally Posted by jake272 View Post
    It seemed that you had been suffering from Wolf's disease not very long ago, now you're pulling 595 for a double. Pretty crazy how many setbacks you've come back from. What major injuries have you had if you don't mind me asking?
    Heh, maybe if I have time and the inclination, I will make a "woe is me" post, but probably not. I have mentioned this many times in my log, but I have been both above average athletically, and very injury prone, since I played little league sports as a kid. This continued through high school, and seems to be the case now as an adult as well. Both my parents were above average athletically and suffered from injuries that seem disproportionally bad compared to usual participants in their sports and activities. I suspect there is a link, though no way to know for sure.
    YT * IG * FB

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
  •