Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 359

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3581
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    Apr 2010
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    Austin, TX
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    • wichita falls texas december seminar 2020
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    Bench Press
    285x5, 305x5, 285x5, 225x10
    Squat
    BWx8x2, 16kg x8, 20kg x8x4

    Chins
    BWx5, 6, 4, 4, 4, 3, 3, 3, 3
    Pullups
    BWx3x2 = 41 total
    RDL
    45x10, 75x8, 95x8, 105x8, 115x8x2
    Notes: Adding 10 lbs to RDLs seemed fine. Chins - higher reps seemed to bug the ventral repair site, so cut it to lower reps and touched feet back down to floor briefly between reps instead of hanging and doing a rebound/stretch reflex out of the bottom.

    Press
    45x5x2, 75x5x2, 95x5x2, 105x5x3
    KB Swings
    16kg x15x5
    Notes: Press mistakenly wrote 105 last time, when it was 100. Today I did 105. Swings I did 3 sets American style over my head, even though I generally prefer Russian swings, just to make it a bit harder since 20kg still seems to be too much.

    DB Curls
    45x7x2, 35x10
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  2. #3582
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    Apr 2010
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    Austin, TX
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    Close Grip Bench Press
    225x6, 245x6x2
    Squat
    BWx10x6

    RDL
    45x10, 75x8, 95x8, 115x8x3
    Recline Rows
    BW x8x5

    Kept it simple and short today, no stuff that really exerts or stretches my midsection much.
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  3. #3583
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    Apr 2010
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    Bench Press
    315x5, 290x5x2
    Squat
    BWx8x2, 16kg x10, 20kgx10x4, BWx10
    Notes: Added some SQ volume, still obviously very easy. BP feels slow but is moving OK, just been so long since I did anything heavy, lost the feeling of grinding.

    RDL
    45x10, 85x8, 115x8, 125x8x3
    Ring Rows
    BWx8x5
    Notes: Ring rows much harder than the rows I did on the barbell the other day. Lower height and the instability of the rings vs the fixed bar, probably.

    Press
    45x5, 75x5, 95x5, 105x5, 112.5x5x2

    DB Curls
    45x10x2
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  4. #3584
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    Apr 2010
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    Austin, TX
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    Adopted a 100 lb ball of canine muscle and energy this weekend, so have been very busy getting him settled in, adapting him to walking on the very busy and noisy streets, etc... I actually missed a meal due simply to being too busy and forgetting, possibly for the first time ever as an adult. Plus less sleep. So today's benches were on the harder side. Can't imagine how it would've felt trying to squat 455x5x5 today.

    Bench Press
    325x5 @9, 295x5x2 @7
    Squat
    BWx10x2, 25x10, 20kgx10x5
    Notes: As noted above, 325 bench was a lot harder than expected but given my lack of sleep and normal schedule since Saturday, it makes sense.

    RDL
    45x10, 85x8, 115x8, 125x8, 135x8x3
    Reverse Rows - Supine Grip
    BWx9x5

    Standing French Press
    57x10, 67x10, 72x10
    Last edited by Michael Wolf; 11-06-2017 at 10:00 PM.
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  5. #3585
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    Apr 2010
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    Austin, TX
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    Default Weds, 11/8

    CGBP
    6s up to 255x6x2
    Squat
    BWx10x5

    Ring Rows
    BWx8x6
    KB Swing
    16x12, 20x12x5

    Press
    45x5x2, 75x5, 95x5, 115x5x2
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  6. #3586
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    Apr 2010
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    Austin, TX
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    At Kratos Strength in Evanston, near my old stomping grounds/where I grew up.

    Bench Press
    335x3, 295x5
    Squat
    BWx10x5
    Notes: Instead of using one of the super solid R3+Platform set-ups, I opted to bench on the janky upright the support bench which wobbled all over the place, which was silly. So I stopped after 3 reps of the top set and only did one back-off. I didn't notice till 265, and by then was too lazy to switch stations. It's fine.

    RDL
    45x10, 85x8, 115x8, 135x8, 145x8x2
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  7. #3587
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    Apr 2010
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    Austin, TX
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    Bench Press
    135x8, 185x8, 225x8, 245x8. Then 245x8x2 - feet up
    Squat
    BWx8x2, 12kg x8, 16kg x8x3, 12kg x8
    Notes: Ventral repair still frustratingly sensitive at this point, even when purposely not arching all the way. So did feet up on bench 245x8x2 to finish, so my back would stay flatter and less arched.

    Rack Pull - just above knee
    135x5, 185x5, 225x5x2
    Notes: This was OK all around, so seems like I can add weight here.

    Recline Rows - barbell
    BWx8x5
    KB Swing
    20kg x12 x5
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  8. #3588
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    Dec 2014
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    Manhattan
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    Have you had any follow ups with the doc who did the surgery?

  9. #3589
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    Apr 2010
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    Austin, TX
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    Quote Originally Posted by Ryan Arnold View Post
    Have you had any follow ups with the doc who did the surgery?
    Not since the 2 week follow-up. Considering making an appointment.
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  10. #3590
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    Apr 2010
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    Austin, TX
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    starting strength coach development program
    Close Grip Bench Press - feet on bench
    135x8, 185x6, 225x5, 245x5, 255x5,5,6
    Squat
    BWx10x5

    Rack Pull - mid kneecap (2 inches lower than last time)
    135x5, 185x5, 225x5x3

    Recline Rows - barbell, 2 inches lower than last time
    BWx9x5

    Standing EZ Curl French Press
    67x10, 77x10x2

    DB Bicep Curls
    35x8x2
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