Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 350

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3491
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    Sep 2010
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    • phoenix arizona seminar date
    • texas seminar date


    Nice!

  2. #3492
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    Apr 2010
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    Yesterday was...not good.

    Close Grip Bench Press - Paused
    225x10, 245x10, 265x10, 245x10
    Notes: Feeling. The. Burn.

    Power Clean Warmup
    45x5x2, 95x5, 135x4, 185x3, 225x2 - felt pretty good so thought DLs would be OK...
    Deadlift
    315x3, 405x1, knees and back hurt like hell so cut it
    Notes: Don't know what happened but my knees were just killing me here in the set-up and initial pull off the floor, and my back was not feeling good either, so I just cut it.

    I was at the GFs gym, and they don't have an EZ Curl bar, so skipped LTEs.

    Forging Eleet Fitnessessss
    15 KB Swings @32kg
    10 KB Snatches/side @20kg
    5 rounds in ~11 mins.
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  3. #3493
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    Press - 4" belt, wrist wraps
    2.0: 225x2x3 @6.5-7
    1.0: 225x3 @7, 225x2 @7.5
    Notes: Good, solid reps here. Did a couple sets of dead stop strict, no-hips, no-stretch-reflex presses and the first one was so easy I did an extra rep. All very solid though. I made a somewhat soapboxy post about this on Instagram, because one of the things I hear a lot is about how the Press 2.0 is cheating and/or doesn't carry over to other pressing or overhead movements due to the hip involvement and narrow grip. Not talking about layback here, which I have recently opined on up in the Coaches Q&A, but just the regular Press 2.0.

    So. 225x1 was my all time "strict press" 1RM when I started trying to make the 2.0 a regular part of my training. Today, without peaking or specifically prepping for it - I haven't even done dead stop strict presses for several months - I popped out a 225x3 @7 strict press in the middle of 5 sets at 225.

    While no single criteria is the be-all-end-all for how to perform an exercise, a good proxy for guidance on how to perform the main lift, as opposed to a variant is: does that variation have greater downstream affects on other variations of that lift, compared to how big an affect the other variations have on it? Not just does a coach or guru claim so, but does it actually?

    I was initially very skeptical of Rip's claim that the low bar squat was such a variant for the squat, and for the first 3 years of what I would consider my "real training," 2008-2011, I high bar squatted because I believed the olympic lifting and crossfit people. Once I started using the low bar squat, I learned differently. Once I started teaching others the low bar squat, especially the last few years where I have taught hundreds of Crossfitters who had previously only high barred, I learned that my personal experience wasn't an aberration but the norm. In every case where I've had data to compare, the low bar squat as we coach it has carried over to high bar squats, front squats, and even the olympic lifts.

    The same exact thing is true about the Press 2.0. I was both a little skeptical at first, as well as very comfortable Pressing 1.0, having done it 1-3x every week for over four years, when I decided to suck it up and try to learn the 2.0 in late 2012/early 2013. I use the "1.5," for longer sets, which incorporates several 2.0 reps every set, as well as always using 2.0 exclusively for heavy singles and doubles. And now I can strict press an estimated 1RM of around 265-275, even though I don't train the strict press as a main lift or even frequent variant. So I've got that going for me. Which is nice. I've also found that in every case where I had data to compare, lifters' presses from the wider/rack position, push presses, push and power jerks, and split jerks went up after learning the press 2.0 and adding a bunch of weight to it - even if they hadn't done those lifts at all while doing their LP, they hit PRs in those other things often the first time doing them, but if not, usually within the first 3 times.

    /endrant

    tl;dr - the strict press is a perfectly good way to do the movement, but the Press 2.0 has better downstream effects on it than vice versa so is the better main variant. And since most people can learn it within about 15 mins of decent coaching, and get good at it within a couple weeks, it's worth doing.

    Barbell Row
    135x5, 185x5, 225x5, 255x5, 275x5, 295x5x2
    Notes: The last time I did these, I think, was in February, 2014 in Albuquerque, NM with Niki Sims. The previous time before that may have been 2011. #themoreyouknow

    Crossfittery
    10 Double KB Front Squats @ 16kg each (32kg total)
    5 pushups
    Rest 1 min
    Repeat till HR gets to 175
    Goal was to hit 10 rounds, made it through 9 when HR hit 175 so stopped.
    Notes: I'm already regretting not capping myself at 5-6 rounds and making it a shorter rest for a quicker HR increase, because the weight being so light and easy meant I had no issue at all doing these from a strength perspective, and it was easy AF. The problem is, I essentially haven't trained my squat since December, so am completely detrained from any kind of volume, so 90 reps, even with such a light weight, is already making my quads a little sore even a few hours later. Tomorrow will probably suck.
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  4. #3494
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    Apr 2010
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    Little bro-session today at the ReynoldsStrong/SSOC HQ in Springfield, Mizzuruh. Quads still very sore and my back was feeling real crappy today, too, so I just benched and did some curls.

    Bench Press - 3" belt
    405x1 @8.5
    425xf
    425x1 @9.25
    365x2x2 @7
    275x10
    Notes: Gonna make a long IG post about this one tomorrow, will be worth the watch and read IMO, so check it out. Even good benchers often make the mistake I made when missing the 425 rep. I talked about it with Reynolds and Nate, a former high level powerlifter who has benched 500 raw at 198, and was hanging with us, and fixed it up nicely for the next set, which relative to a miss, was smoked. It wasn't actually smoked but it was a strong make with perhaps a rep in the tank.

    KB Towel Curls
    24kg x 10 x3 - no DBs so did these instead
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  5. #3495
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    Next stage in the trip is Austin, till Monday. Trained at a gym here that a friend/former colleague at Solace coaches at and co-runs, Built Gym ATX/Crossfit Python.

    Press - 3" belt, wraps
    235x2 @8
    250x2 @9.5
    265x1 @9.5
    200x5x2 @6.5
    Notes: On vacation, with only a 3" belt, and only pressing 1x/week for quite a while now, I didn't expect to hit my old 1RM as a hard but not absolute limit single after a very quick warm-up. Did 45x10x2, 95x8, 135x5, 165x3, 195x3, 215x2 in about 7-8 mins before the first work-set here. Quite happy with this.

    250x2 and 265x1 Press on IG

    Deadlift
    495x5 @7
    405x8 @7.5
    Notes: With the way my back and knees have been feeling lately (SHITTY AF), I was skeptical but started at 185 and it wasn't awful so kept going up. I also knocked a chunk out of my right shin at DFW yesterday banging into a random metal outcropping at shin height that was below my field of vision as I turned around, so had to start slightly off my shin and only pull it in just below my kneecap. So was happy with these. Would've gone up but the place only had thicker 45 bumpers so 495 was the max weight the bar could hold. The collars were half off the ends as it was.

    C2 Erg
    20/1:40 x7
    @ 1:37, 1:24, 1:23, 1:27, 1:23, 1:32, 1:22
    Then
    400m @1:50
    300m @1:45
    Notes: Nothing spectacular here, but doing the same 20/100 work to rest intervals only 3.5 weeks ago, my paces were @ 1:41, 1:34, 1:32, 1:31, 1:33, 1:34, 1:33, 1:32. That sucked as did today, but I could go way faster today. Getting into better shape just in time to have surgery and not train for a month!
    Last edited by Michael Wolf; 07-28-2017 at 08:37 PM.
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  6. #3496
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    Apr 2010
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    At Destination in Plano today.

    Bench Press
    315x4, 335x4x2, 275x6x2

    Barbell Row
    135x5, 185x5, 225x5, 275x5x3

    DB Alt Curls
    45x10, 50x10

    Conditioning
    10 KB Goblet Squats @ 24kg
    5 KB Clean & Press/side @ 16kg
    rest 50s, repeat for 6 rounds

    Not too many notes for today. The space is amazing, they're reasonably well equipped, but some of the equipment itself isn't great (didn't like the bench and bar I used). But was able to get in a decent vacation workout with Pete. My gf PR'd her jerk there, too, at 215, despite also not loving the equipment. She was supposed to snatch but didn't feel she could do so using the women's bar they had, so she jerked instead, and PRd. #crossfit
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  7. #3497
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    Jul 2014
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    244

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    Following your log closely, Wolf!

    I'm 3 weeks post-surgery. 3 of 4 RC tendons - large, full thickness tears. Doc had to cut me open.

    Great info and I thank you for it!

    Glad your recovery is going well.

  8. #3498
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    Apr 2010
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    Austin, TX
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    Quote Originally Posted by MashedTaters View Post
    Following your log closely, Wolf!

    I'm 3 weeks post-surgery. 3 of 4 RC tendons - large, full thickness tears. Doc had to cut me open.

    Great info and I thank you for it!

    Glad your recovery is going well.
    Glad it was helpful. Good luck with your rehab.
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  9. #3499
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    Apr 2010
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    Austin, TX
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    Default WFAC/SSCAC Workouts

    Thursday, 8/3


    Press up to 245x1 @9
    185x8x3 backoffs

    Close Grip Bench - first and last rep paused
    275x6x3

    Friday, 8/4

    Deadlift up to 600x1 @9.25
    545x5 @9 back-off.
    Notes: Was hoping for a heavier single than 600, but didn't want to risk hurting back. 545x5 was my heaviest set of 5 since 2015 - pre-shoulder injury, I believe. That was nice.

    600x1 and 545x5 deadlifts on IG.

    Crawfitz
    KB Swings: 11 @ 32kg
    KB Snatches 7/side @ 20kg
    = 25 reps per round x 8 rounds, 50s rest between rounds.
    Last edited by Michael Wolf; 08-06-2017 at 05:35 PM.
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  10. #3500
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    Apr 2010
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    Austin, TX
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    Monday morning at WFAC.

    Bench Press
    365x5 @8.5
    Notes: Pretty solid, very happy with this one. Video on IG.

    Press 2.0 - belt + wraps
    215x3x4
    215x5 @8 (Press 1.5 style)
    Notes: Not much to say here, other than I did all sets 2.0 till the last.

    Barbel Rows
    295x5, 305x5x2 @ pretty easy

    Had to head to airport so skipped curls and conditioning.
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