Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 349

starting strength gym
Page 349 of 423 FirstFirst ... 249299339347348349350351359399 ... LastLast
Results 3,481 to 3,490 of 4228

Thread: Wolf's Log: From Cub to Direwolf

  1. #3481
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Bench Press
    315x5x3 @6.5-7
    Close Grip Bench Press
    275x6x3 @6.5-7
    Notes: Not too much to say here. Just getting in the reps. Used those really thick Rogue 45 lb hi-temps for the first time in years, along with a basic Rogue bar, and I could feel the whip even with only 315. Those things are thick AF. TWSS.

    Bench Press on IG

    Deadlift
    485x5 @9
    445x5 @8
    Notes: I planned on 3x5 @ 445, 475, 495. I forgot I had some 25kg plates on the inside, so went from 415 to 485 (instead of 445) for the first workset, and scratched my head wondering why it was so hard. Then I did the 445 set, thinking it was 405, and still wondering why it was so hard. Then I figured it out. This was a total brain fart, as I was calculating it correctly during my warm-ups and then just totally forgot. I was still feeling some fatigue from Friday's pulls, so cutting a set and staying a little lighter was called for anyway, but I would have done better had I either done the 445 set first, after the 415 last warm-up, or done a 455 single in between. Going from 415 to 485, and thinking it was 445, f'd me up.

    Chins
    BWx4, BWx5x4, BWx6 = 30

    Squats
    Don't wanna talk about it. Knees are terrible.

    Alt DB Bicep Curls
    50x9x2

    C2 Erg: 20/100 x 8
    @ 1:41, 1:34, 1:32, 1:31, 1:33, 1:34, 1:33, 1:32
    Then a single 350m @ 1:45.
    Notes: This was my first time since 2016 doing 8 intervals. The goal was just to be between 1:30-1:35 for all of them (after the initial warm-up one), which I did, so that's fine. I'm a far ways from the not-too-distant past where these would all be 1:20-1:25s, maybe with a few sandbagged 1:30s in there for "rest," but it was good to get 8 in. Knees now even hurt when rowing, which sucks gigantic hairy monkey balls.
    YT * IG * FB

  2. #3482
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    Press
    225x3, 3, 5 @9 - belt + wraps
    155x10 @7.5
    Notes: Not much to say. Solid. Still kind of amazes me that 225x5 is a routine lift I can now do while only pressing once a week, not training very hard for a while, after a few other sets. That wasn't the case even at my best pressing strength levels before my shoulder injury.

    225x5 on IG

    Chins
    BWx3, +10x3, +20x3, +30x3, +40x3, +50x3x3 - regular (aka stretch reflex at the bottom)
    +35x3, +20x5 - dead hang
    BWx10
    Notes: Chins for the wins.

    KB Circuit aka Crossfit aka My Conditioning Sucks Monkey Balls
    4 RFT:
    8 snatches / side @ 16kg
    8 KB Goblet Squats @ 24kg
    8 pushups
    Time: 7:15
    Notes: I figure I should be able to do this in about 5:00-5:30, given my age, size, strength, and goals. A real crossfit type could do it much faster but having a decent, if unspectacular, conditioning level for a lifter I think 5:30 would be fine. 7:15 is embarrassing. Granted I wasn't rushing and there was nothing on the line and i was doing it by myself, without anyone to keep up with or chase or stay ahead of. But still, it sucks. Sheeeeeit.

    YT * IG * FB

  3. #3483
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    Bench Press - 1st rep paused
    255x7x5 @6
    Notes: None: uneventful, easy.

    Power Clean
    Doubles starting at 95, ending at 255
    Notes: Maybe the 4th time I've done these in the last 7-8 months, between my hernia bugging me and my longstanding back fuckery. Was definitely rusty, but a double at 255 under the circumstances is fine with me.

    255x2 power clean on IG

    Snatch Grip DL
    405x3x4 @6.5
    Notes: Nuttin here either, uneventful.

    LTEs
    107x8x3

    GHD Razor Curls
    BWx5x5

    C2 Erg: 30/60 x8
    @ 1:42, 1:39, 1:40, 1:38, 1:40, 1:40, 1:40, 1:37
    Then a single 375m @1:45
    Notes: My goal here was 1:37-1:42 so this was all good. I did a bit better with the shorter rests than I thought I would. Inching my way back from horrible to slightly better than horrible conditioning levels.
    Last edited by Michael Wolf; 07-07-2017 at 08:27 PM.
    YT * IG * FB

  4. #3484
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    Bench Press - 3" belt
    365x2x3 @8, 7.5, 7.5
    Notes: Nothing special, but very solid. Was pleased with the bar speed on these after collecting a fairly large amount of bench tonnage lately, plus being at the beach and in the sun yesterday.

    Deadlift - 3" belt
    545x1 @7
    585x1 @7.5 - surprisingly good
    615x1 @10 - surprisingly bad, after how good 585 was
    455x5 @9 (straps) - head was out of the game for these
    Notes: 545 was OK, 585 was excellent, and 615 sucked - it was very slow off the floor, slow again above the knee, and my left hand grip didn't hold solid at lockout and would've gotten red lights in the USAPL for this. BUT it's the second most I've ever pulled in the gym, after such a short time back pulling and basically no symbiotic stimulus from squatting. So I'm pretty happy with it, even though it wasn't a great rep. 585 being so solid was very encouraging, too.

    615x1 (inadequate lockout) on teh gramz

    SSB Squats - 1/2" heels
    5 reps each with: Bar (70), 160, 210, 250, 270, 290
    Notes: Knees hurt less here than with low bar squats, but were still bad on reps 1-2. I seemed to be able to find a groove that hurt a lot less on reps 3-5 but couldn't replicate it on the first two reps of the next set. I stopped at 290 cause my glutes were starting to cramp, probably due to being so detrained in this position. I was also holding the bar slightly differently than I have done the previous times I've used the SSB.

    Chins
    BWx5, BWx6x5 = 35, super easy

    DB Alt Curls
    50x10x2 - second set got quite hard

    GHD Razor Curls
    BWx5x6

    Crawzfits
    4 RFT
    15 KB Swings @ 28kg
    5 clusters/side @ 24kg
    Time: 8:11
    Notes: Again, a pretty sad time for something I should be able to complete much faster. But I also screwed up the strategy the first two rounds and brought every cluster rep back to the rack position before cleaning it again. The last two rounds, I swing it straight down back into the next clean and was able to go faster. But I had to stop and rest several times between movements here, there wasn't a pace I could slow down to that would have allowed me to do it without a break, and that's just not good.

    Generally I'm pleased with getting some conditioning back after not being able to do any for ~7 months and getting into bad shape. But it's still pretty abysmal. I'm gonna try to do these short conditioning "finisher" pieces after lifting on lifting days, in which the finisher movements theoretically have some connection to the lifting I did that day, but short enough not to mess with my lifting (5-10 mins). And then try to row 1-2x a week lower intensity than I have been, separately on their own days. I'm going under the knife in a month anyway, and will be completely off for a month after that, so I'm not really building to anything long term here, but I've gotten somewhat lazy since stopping my 4x/week lifting schedule when I got sick in December, so this should kick my butt back in gear a bit.
    Last edited by Michael Wolf; 07-10-2017 at 03:47 PM.
    YT * IG * FB

  5. #3485
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default Weds, 7/12

    Press - Velcro Belt + wraps
    185x5, 200x5x3, 185x5
    Notes: Not much really, except for a pretty nice ponytail shake before one of the 200x5 sets.

    Chins
    BWx3x2, +20x3, +35x5x3
    Pullups
    BWx3x4

    My body, especially back/legs/glutes, was still pretty wrecked (REKT) from Monday's workout, so I didn't do anything else.
    YT * IG * FB

  6. #3486
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    Bench Press
    285x4x7 @6.5 - strict 3 mins rest
    Notes: Not much to say. Left upper pec feeling a little wonky here so may reduce or stop chins for a while.

    Deadlift - 3" belt, straps
    455x5 @7
    495x5 @8
    Notes: Still a little residual fatigue from Monday's 615 so these were harder than they would've been but no real issues.
    Rear view of 495x5 on the gramzz.


    LTEs
    87x12x3 - very easy, wanted a little easier workout here

    GHD Razor Curls
    BWx5x7

    Crawzfitz
    4 RFT
    5 Snatches/side @ 24kg
    10 goblet squats @ 28kg
    5 ring rows at the lowest (hardest) possible height
    = 7:30, still kind of pathetic

    DB Hammer Curls with 4 count eccentric
    15x10x3 - elbows and brachialis have been cranky lately. I need to do these more regularly.
    YT * IG * FB

  7. #3487
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    Late night training tonight.

    Bench Press
    385x1 @8, 405x1 @9
    335x5x5
    Notes: Didn't feel great warming up, and left upper pec area that gets tweaked often was a little cranky, but managed a not terrible rep at 405 before backing off for some solid volume work. Backing off 70 lbs provided disappointingly small relief, as it still felt heavy in my hands upon unracking. Oh well, got em done.

    Snatch Grip DL - 3" belt, straps
    Ramping triples to 405x3, 425x3 @7
    Then 335x7x2
    Notes: 335x7 was cardio so apparently I'm still in crappy shape. Which isn't really any kind of surprise.

    425x3 SGDL on IG

    CrawzFitz
    AMRAP for 10 mins
    10 swings @ 24kg
    5 clean+press @ 16kg (touch bell to the floor each rep)
    5 ring rows
    = 5 rounds + 1 full round of swings. That's 135 total reps, which still sucks.

    GHD Razor Curls
    BWx5x4

    Alt DB Bicep Curls
    50x8, 45x10 - harder after conditioning so scaled back for the final set
    YT * IG * FB

  8. #3488
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    Press
    240x1 @8.5 - belt+ wraps
    165x8x3 - belt only, 3 mins rest
    Notes: Pretty happy with how 240 moved considering Monday's bench workout. Doing 8s with strict 3 mins rest made 165 a lot harder.

    Chins
    BWx3 and felt they would irritate my left clavicular pec so nixed em.

    Ring Rows
    BWx8x6 - little to no stretch reflex, just to make them a little harder since I couldn't chin. A hammer strength plate loaded row would be nice.

    C2 Erg
    30/60 x8 paced in the low 1:40s and then a single 350m @ 1:50. Hernia was bothering me, and that slowed me down some.
    YT * IG * FB

  9. #3489
    Join Date
    Sep 2010
    Location
    Somewhere on a Quest
    Posts
    8,502

    Default

    Oh, my, the Wolf bares its teeth! Nice pulling and pressing and squatting and benching and...puff puff...curls'n'chins...cripes man, everything!

  10. #3490
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,658

    Default

    starting strength coach development program
    Quote Originally Posted by Oldster View Post
    Oh, my, the Wolf bares its teeth! Nice pulling and pressing and squatting and benching and...puff puff...curls'n'chins...cripes man, everything!
    Oldster! Long time no see, nice of you to pop in.

    You know what they say about us wolves baring our teeth...

    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
  •