Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 368

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3671
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    Apr 2010
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    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    Press - belt + wraps
    215x5 @9
    195x5x3 @7.5-8
    Notes: Intended to back off to 205x5x2 and then 185x5 but realized after the second back off I had gone down to 195 by mistake, so kept it there for the third set. Oh well. I was distracted by a bunch of things going on nearby in the gym and didn't pay close enough attention.

    215x5 press on IG

    I wrote just before I went to Texas how I feel like I'm turning a corner. Feel even more strongly like that now. I did 215x5 as an absolute max right before I smashed my thumb, and despite missing a workout, traveling and doing a seminar, and then a horrific week from a recovery standpoint and being off my normal schedule, did it today with a solid rep in the tank and the back-offs were pretty easy. I'll continue gradually upping the volume as I get back up to training weights and volumes that I had previously done, but I'm feeling really good about hitting 300+ press and 500 bench. And 700 from the low blocks, even if I can't pull from the floor.

    Barbell Row
    275x5, 295x5x2
    RDL
    225x5x2 - just so my hammies aren't super sore when I do them next week.
    Notes: BB Rows a bit harder at 295, but that's more than I've done since surgery. Did 285 the week I smashed my thumb. I think 315x5 is the most I've done, since I never trained them much till earlier this year. Getting to 365x5 would be fun.

    Chins
    BWx3
    +10x3
    +20x3
    +30x3,3,3,5 @9.5

    LTEs
    87x8, 102x8x2 - first time back over 100# here. Pretty easy. Things feel good. I feel good, for the first time in seemingly ages. Want to get on a roll and stay on it for a while.

  2. #3672
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    Apr 2010
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    Felt the lack of my usual two weekend rest days today.

    Block Pulls - 6"
    585x1 @7 for bar speed, @9 for grip
    455x5 - both with 3" belt
    Notes: Planned 560 for top single, but just really wanted to do six plates and everything has moved well so I just jumped the gun and did it. Not based on warmups moving fast or feeling good today, I actually kind of felt like crap but did it anyway. Moved decently but left hand grip wasn't super strong.

    585 block pull on IG

    Bench - 3" belt
    385x1 @8.5
    335x5 @8.5
    315x5x2 @7.5
    295x5 @7
    Notes: Pretty solid. Nothing special.

    Chins
    49 reps over 7 sets

    C2 Erg
    30/45 x6 at a 1:45-1:50 pace. Got my heart rate up somewhat embarrassingly high for such easy work, but no knee pain. Could feel hernia repair site slightly at the far end of the finish, but not painful, just reminding me that it's not 100% yet.

    DB Curls
    45x8, 50x8x2

  3. #3673
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    Jun 2013
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    Quote Originally Posted by Michael Wolf View Post
    Notes: Planned 560 for top single, but just really wanted to do six plates and everything has moved well so I just jumped the gun and did it.
    Solid, but make sure you're not pushing too much. Better to stick to the plan and take a bit longer to get to your 700 pull than overdo it and re-injure something.

  4. #3674
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    Quote Originally Posted by Sean Herbison View Post
    Solid, but make sure you're not pushing too much. Better to stick to the plan and take a bit longer to get to your 700 pull than overdo it and re-injure something.
    Ya, that's definitely something I'm thinking about. Considering how sub-max this was not tooooo long ago, and how fast 545x1 and 505x6 moved in the past 9 days, I judged it a safe move. But ya, I'm not planning to do 635 and then 675 in my next few workouts or anything. Sean, you're just a thoughtful dude, thinking of my health and safety all the way over there from Germania.

  5. #3675
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    Jun 2013
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    Quote Originally Posted by Michael Wolf View Post
    Sean, you're just a thoughtful dude, thinking of my health and safety all the way over there from Germania.
    Well, I used to think of your luscious locks of hair, but you chopped that, so I had to find something else to focus on.

  6. #3676
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    Apr 2010
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    Quote Originally Posted by Sean Herbison View Post
    Well, I used to think of your luscious locks of hair, but you chopped that, so I had to find something else to focus on.
    RIP Luscious Locks, 2014-2017.

    wolflocks.jpg
    Last edited by Michael Wolf; 03-06-2018 at 11:30 AM.

  7. #3677
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    Apr 2010
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    Felt a little tweaky today in the low back and hip so went lighter on my already light pulls.

    Press: 4" belt + wraps
    220x5 @9
    205x5x2 @8
    195x5
    Notes: Another 5 lbs, at same relative difficulty, maybe even a bit easier than 215. Gaining momentum; next week at 225 will be even easier.

    220x5 press on IG

    Barbell Row
    135x7, 185x7, 235x7x3
    RDL
    Same weights for sets of 5
    Notes: Reduced weight here due to aforementioned tweakiness. Didn't exacerbate anything further.

    Pullups
    BWx4x4

    Conditioning
    4 rounds, 1 min rest
    10 swings @ 32kg
    5 snatches/arm @ 24kg
    6 pushups

    LTEs
    87x8, 107x8x2

  8. #3678
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    Apr 2010
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    Bench - 3" belt
    340x5 @8
    315x5 @7

    Deadlift - 1" off the floor
    405x5x2
    Notes: This was huuuuuge! I was pretty skeptical my knees would handle it OK, but I wanted to try and it went fine. I did have to take my shoes off, and take quite a narrow and toes out stance to minimize forward knee travel into the position that hurts, but at 1" off the floor, it worked fine. Super excited about this. Will try from the floor next time.

    Also amazing how much more low back I have to use a) from 1" off the floor compared to 6" and b) with a stance that doesn't bring as much quad into the initial break off the floor as I'm used to.

    405x5 pulls off 1" mats on IG

    Chins
    BWx3, +15x3, then +30x3x4, +30x5, and +15x7 to finish off. 30 total reps.

    DB Curls
    45x10x2

    C2 Erg
    25/60 x6 all in the 1:40-1:45 pace range. Then a single 250m at about 1:50-1:55. Easier than Monday.

  9. #3679
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    Apr 2010
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    Default Monday, 3/12

    Press: Belt + wraps
    225x5 @8.5
    240x1 @8.5
    Notes: Two plates for five reps is back!!! Felt really good to get this one back under my belt, pun sorta intended. I first did 225x5 over four years ago, but somehow it still feels like a major milestone.

    225x5 Press on IG

    Bench Press: 3" belt
    315x5x4 @8-8.5
    285x5 @7
    Notes: Added a fifth set back in today, but backed off to 285 for it. Still a lot more total work than my pressing sessions have been, so I'm not unexpectedly feeling the fatigue this morning after.

    Deadlift!!!!! (no belt)
    405x5, 455x3, 500x1
    Notes: From the freakin floor, bitches! Even with an adjusted stance, I still can't really start and set up in the position I'd like - my shins are a bit more vertical than I want them. But I was so flippin happy to be able to pull from the floor for the first time in over 7 months that I didn't stop at 405x5 as planned, but had to go and pull a 500 single.

    455x3 and 500 DL on IG

    Chins
    BW x6,7,8,8,7,7,6 = 49 reps

    Conditioning
    C2 Erg
    25/75 x6 - completed these at a 1:35-1:40 pace, then 1:32 for the last one. So getting. Then a final 270m at about 1:50-1:55 pace.

    LTEs
    77x10, 97x10x2
    Notes: 10 is a lot of reps. Felt the buuuuurnnnnn!

  10. #3680
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    Jun 2013
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    starting strength coach development program
    Cool.

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