Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 361

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3601
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,784

    Default Friday, 12/8

    • wichita falls texas december seminar 2020
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    Press
    85x8, 115x8, 145x6, 160x5x3
    KB Swing
    16x15, 20x12, 24x12x4

    RDL
    95x8, 135x8, 185x8, 205x8x2
    Ring Rows
    BWx9x5

    DB Curls
    40x9, 45x7, 40x9

    Hernia repair update: nothing appears to be wrong, just taking a while to get fully back to normal. Frustrating but just have to wait it out. It does seem to have improved somewhat in the last week or two.
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  2. #3602
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
    2,174

    Default

    Quote Originally Posted by Michael Wolf View Post
    Press
    85x8, 115x8, 145x6, 160x5x3
    KB Swing
    16x15, 20x12, 24x12x4

    RDL
    95x8, 135x8, 185x8, 205x8x2
    Ring Rows
    BWx9x5

    DB Curls
    40x9, 45x7, 40x9

    Hernia repair update: nothing appears to be wrong, just taking a while to get fully back to normal. Frustrating but just have to wait it out. It does seem to have improved somewhat in the last week or two.
    I'm STILL waiting out my sore quads. I hope no one notices us doing KB Squats. #pathetic

  3. #3603
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,784

    Default

    Quote Originally Posted by Ryan Arnold View Post
    I'm STILL waiting out my sore quads. I hope no one notices us doing KB Squats. #pathetic
    STILL? Definitely Wolf's disease.

    Ya, several people have commented on me doing KB Swings and squats. Something annoying I've repeatedly noticed is that people put you into a category and then make a comment whenever something you do falls outside that category, no matter how inaccurate their original categorization. For example, when I'm healthy, I do rowing intervals 2x/weekly. Every single time I do them, some crossfitter at the gym comments something to the effect of "WHAT'S THIS?!? WOLF DOING CARDIO?!?!?" as if it was the cleverest, most original observation in history.

    Yes, person. I row twice every week when I'm not prevented from doing so by injury. I've done this for years, since before you even knew what a rower was. I have the best 500m time in the gym, by a long shot. Haha, you're so funny and original, with your funny and original observations.

    Obviously from their perspective, they just have the very narrow knowledge that "Wolf doesn't let people in the strength cycle do crossfit" and erroneously extrapolate that neither me nor anyone else in the world would ever do anything else other than the 5 SS lifts and chin-ups, if I had my way. Even though I have:
    1) Clarified this to hundreds of members
    2) Written multiple articles about it that the gym has published on their website
    3) Allowed veterans who are re-taking the cycle multiple times to do crossfit and other things on an agreed-upon schedule

    Anyway. People gonna people. Hope your quad heals up soon.
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  4. #3604
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,784

    Default

    Last week was one I'd rather just skip over - no training, very busy, didn't feel great. Between that and the fact that I currently can't even (really) lift bro, well, I didn't.

    Today just did some lighter stuff with what I have at home to re-adapt to just a bit of work. I'll be at the gym to work with a barbell Wednesday.

    KB Swing
    16x15, 24x10x4
    Pushup
    BWx8x5

    KB Clean+Press
    16 x1+4 x2
    24 x1+2 x2
    Squat
    BWx8x4

    DB Curls
    24x10x2 (I have mini power blocks, max weight is 24 lbs. Diesel AF.)
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  5. #3605
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,784

    Default

    Didn't end up doing anything the remainder of last week, so this made 20 days between doing anything with a barbell. That's the longest I've ever gone, outside of surgery or serious illness, since ever starting in the first place. My hernia repair didn't seem to be improving much and I couldn't lift enough to even count as "training" anyway, so I figured my time was better spent more productively elsewhere, till the repair was settled enough to lift heavier.

    A pro strongwoman friend is is in NYC for the holidays from Chicago today, so we trained together and that got me back in the gym. Rather, she trained and I chatted and gave her a few cues (didn't coach her, really - she performs the lifts differently than I teach, but threw a few cues her way when she asked for my thoughts). But it was good to get back under the bar, even if just a little, and the repairs seemed much better than when I last attempted anything 3 weeks ago.

    Bench Press
    135x5, 185x5, 225x5 @5, 255x3 @6, 275x2 @7, 225x5 @5.
    Squat
    BWx5x5
    Notes: Arching a little on the bench felt OK!

    RDL
    45x10, 95x5, 145x5, 165x5, 185x5
    Chins
    BWx2x7
    Notes: Chins felt OK!

    I was supposed to call it there, but Lindsay was doing 315x2x3 snatch grip block pulls after some DL singles at 335-365, so I popped in and did 315x5 from the blocks, about 2 inches below kneecap. Double overhand, super easy. That's almost as much as I was doing when I was trying to re-up my block pulls twice a week, and it felt way better and easier. Maybe things are finally coming around!
    Last edited by Michael Wolf; 12-27-2017 at 07:28 PM.
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  6. #3606
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
    2,174

    Default

    Quote Originally Posted by Michael Wolf View Post
    Maybe things are finally coming around!
    Exxxcelllleeeennnttt(Mr. Burns voice)

  7. #3607
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,784

    Default

    Press
    45x10x2, 75x5, 95x5, 115x5, 135x3, 145x2, 155x1, 125x5
    Notes: Did Press 1.5 and the reach felt OK. It was definitely a lot better than last time I tried a few weeks back. Not 100% yet, but much closer. Presses were easy.

    Squat
    45x5x2, 95x5, 135x5, 185x5
    Notes: I think the last time I squatted with a barbell was May or June. Thought i'd give it a try. The good news is that 185x5 is still super easy. The bad news is my knees are still fucked up and even such light weights hurt. 95 and 135 were tolerable but 185 started to be quite uncomfortable so I scrapped it. I start my first attempt at treatment for them in about a month.

    Chins
    BWx3x5
    Notes: Lats were still a little sore from Wednesday's chins, but still pretty easy. Short rests, 45-90 seconds on most sets.
    Last edited by Michael Wolf; 12-29-2017 at 04:16 PM.
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  8. #3608
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,784

    Default

    Bench Press
    135x5, 185x5, 235x5, 265x3, 285x2 @7, 245x5, 235x5
    Squat
    BWx7x5

    Rack Pull - just below knee
    135x5, 225x5, 275x5, 315x5, 335x5
    Chins
    BWx3x5, BWx2x2
    Notes: Rack pulls didn't feel as solid as last week, which was kind of disappointing. Left hand grip seems to have gotten much weaker, DOH at 335 used to be easy peasy, was not very solid today. Meh.

    Curls for the Whirls
    30x10, 35x8
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  9. #3609
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,784

    Default

    Press
    75x5, 105x5, 125x5, 145x5, 165x3, 185x1, 205x1, 225x1
    Squat
    BWx5x3, BWx8x3
    Notes: I was going to go from 145x5 to 155x5 and stop there, but it was feeling alright on all my various surgical sites and I needed a little mental win. Been over five months since I have actually trained or pressed heavy. Doing 225x1, beltless, without having really any consistency even with light weights, was nice. It was hard, @10, but dammit if it didn't feel good.

    225 press on Insta

    Chins
    BWx3x3, BWx4x3 = 21
    KB Swings
    16x15, 24x10x5

    Triceps
    67x10x2
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  10. #3610
    Join Date
    Jun 2013
    Posts
    6,559

    Default

    starting strength coach development program
    Cool press. Glad you did it without tweaking anything, if that's a safe assumption to make.

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