Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 370

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3691
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    • wichita falls texas december seminar 2020
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    Not shockingly, I tried to ramp up into my more aggressive programming a little too quickly and am feeling some fatigue earlier than I should be in my planned ramp-up, so dropping the work just a bit this week.

    Press - 4" belt + wraps
    230x2x2 @9, 8 - first set misgrooved
    245x1 @8 - solid

    Bench - 3" belt
    300x6, 325x3 300x6x2

    Deadlift
    375x5 - DOH
    415x5
    Notes: Still can't quite get my knees where I want them. It feels good to pull from the floor but I think I might actually be better off pulling from 1" mats, even if that means it's not competition standard. We'll see, plenty of time and room for further experimentation.

    Chins
    BWx6,8,8,8,8,7,6 = 51

    DB Curls
    50x8x2

    C2 Erg: 30/45x6, then a single 300m at 1:50 pace.
    Last edited by Michael Wolf; 03-19-2018 at 07:51 PM.
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  2. #3692
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    Press - dead stop, strict
    145x5, 155x4x2

    CGBP
    235x5, 250x4x2

    BB Row
    235x8x3

    Pullups
    BWx4x4

    LTEs
    77x8, 97x8
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  3. #3693
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    Quote Originally Posted by Michael Wolf View Post
    Deadlift
    375x5 - DOH
    415x5
    Notes: Still can't quite get my knees where I want them. It feels good to pull from the floor but I think I might actually be better off pulling from 1" mats, even if that means it's not competition standard. We'll see, plenty of time and room for further experimentation.
    Heresy. Anything less than full ROM is cheating. And anything more is needless and possibly dangerous.

  4. #3694
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    Quote Originally Posted by Sean Herbison View Post
    Heresy. Anything less than full ROM is cheating. And anything more is needless and possibly dangerous.
    It's just not going to be as satisfying saying I pulled 700...from 1 inch mats, or 6 inch blocks.
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  5. #3695
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    Bench - 3" belt
    335x3, 355x3 @7
    Notes: Felt heavy but moved pretty fast. Left upper pec a little irritated where it's been injured in unknown fashion in the past.

    Press - 4" belt + wraps
    205x5 @7
    190x6x3 @7-7.5
    Notes: Second rep got out in front of me after bringing the first one down insufficiently close to my face. Pretty much fine otherwise.

    Block Pull - 6", with 3" belt
    415x3, 455x3, 495x1
    Notes: moved fast but my back and hips are still tweaky and this doesn't feel great on them. I'm hoping the lower stress week helps them feel better so I can really ramp it up.

    Chins
    BWx3, +15x3, then stopped because I really felt the pull in my left upper pec. Sheeeeeit. In every previous case where I felt this, I got hurt to where I had to stop benching IF I kept doing chins. So I'm going to stop doing chins till it passes. Which sucks, because I love chins. This is usually a 1-2 month long process till it goes away, but might be longer if I'm ramping up bench, as I am. But between the two, I'll prioritize bench.

    Rings Rows - sub for chins
    BWx10x4

    C2 Erg
    20/80 x6 @ 1:30-1:35 pace, one fast one at 1:26.
    Then two rounds of 275m at a 1:50ish pace with 1:30 rest.

    DB Curls
    40x10x2
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  6. #3696
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    Quote Originally Posted by Michael Wolf View Post
    It's just not going to be as satisfying saying I pulled 700...from 1 inch mats, or 6 inch blocks.
    Just start doing strongman and do a hummer tire deadlift.

  7. #3697
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    Default Monday, 3/26

    Quote Originally Posted by Sean Herbison View Post
    Just start doing strongman and do a hummer tire deadlift.
    Sounds fun but alas, there's too much other strongman stuff I now can't do at all. Re-bending your knees way forward like that to do stones, for example, is a big ol' nerp. But hey, if I get my 1.5" mat deadlift to 750, can I say I can deadlift 700? Is that how it works???

    Press - 4" belt +wraps
    235x5 @8.5
    250x1 @7
    Notes: I don't think I warmed up thoroughly enough so wasn't as prepared for the 235 set. That set served as a very through warm-up for 250, however, along with a bit of extra rest and it just flew up. Felt great to be hitting 250 so solidly again. I first hit 250 almost four years ago but it still feels like a significant milestone.

    250 Press on IG

    Bench - beltless
    300x5, 325x5x2, 300x5x2
    Notes: Ramping back up the 5x5s, a little slower this time. None of these were especially hard, but cumulatively it was definitely work. Left upper / clavicular pec head still irritated, probably will be throughout the cycle as it seems it doesn't ever fully get better until bench frequency is reduced significantly. But not doing chins should, I hope, prevent it from getting worse.

    Deadlift - 1.5" mats, beltless
    385x5 - DOH
    425x5
    Notes: Crazy how my knees are fine deadlifting from the 1.5 inch mats, but drop it less than 4cm to the floor and the pain level is really high. Fuck. I guess this is as low as I'm gonna go, until and unless some treatment changes things.

    Ring Rows
    BWx8x6 - need to get a weighted vest or something to load these. If we had dumbbells heavy enough, I'd do 1 arm DB rows, I'd even do the hammer strength row here. But our DBs only go up to 50 and no hammer strength.

    LTEs
    82x8, 102x8x2
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  8. #3698
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    Press - dead stop, strict
    150x5, 160x5x2

    CGBP
    225x5, 240x5x2
    Notes: Brought the weight down to be a bit more in line with the % offsets I'm using for the press. Feels to easy but will ramp up as I go. It'll get there eventually.

    BB Row
    265x5x3
    Notes: Doing these off the 1.5" mats now too. Feels way better.

    DB Curlz for the Gurlz
    40x8, 50x10, 8
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  9. #3699
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    Bench - 3" belt
    365x5 @8.5
    Notes: Matches my last heavy workout in August before I went in for the triple hernia surgery, so that felt good to get back to. Feel like I'm back in the groove now. I want to do 365x5x5. That'd be cool. Left clavicular pec head a little irritated but no worse.

    365x5 bench on teh gramz. Sorry, multitudes of fans, for keeping my shirt on. I know this is hugely disappointing.

    Press - 4" belt, wrist wraps
    207.5x5x5 @7.5-8.5
    Notes: Press coming up along with bench, not too much to report. One set was hard to due visual distraction from someone in the gym (no, not a cute girl, a bro who doesn't know gym etiquette). The rest were pretty solid.

    Block Pull, 6" - 3" belt
    545x3x2 @7, 7.5
    Notes: Solid here too.

    Ring Rows - 1 ct pause at the top
    BWx6x6 - these actually smoked me.

    LTEs
    87x8, 107x8 - dropped one set, since I'll be training Sun/Tues/Thurs next week due to travel for strength-con, and only one day rest instead of my usual 2 day rest weekends.

    Conditioning - C2 Erg
    20/1:30 x7 @ 1:28-1:31 paces, last one at 1:24.
    Then 2x 225m @ ~1:50 pace with 1:30 rest.
    Last edited by Michael Wolf; 03-30-2018 at 04:40 PM.
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  10. #3700
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    starting strength coach development program
    Since I'll be traveling to strength-con from early Friday morning and won't be able to train, doing Sun/Tues/Thurs this week so only had one day rest before today's workout instead of my usual full weekend. Felt it but got shit done.

    Press - 4" belt + wraps
    240x5 @9
    260x1 @8.5
    Notes: Noticeably harder than last week's heavy presses, more than the weight increases alone would normally account for, but the day less rest is the likely culprit so don't think any change in plans is called for.
    240x5 press on IG

    Bench - 3" belt
    315x5, 330x5x3, 315x5
    Notes: Pleasantly surprised how strong and solid these were. Possibly because these bench weights for 5x5 are further away from the top end of what I was capable of before, compared to my presses, so it's not really apples to apples, but still easier and faster than I expected. And left clavicular pec head was less irritated too. Maybe chins can come back in this block - too early to say, but that would be a nice bonus.

    Deadlift - 3" belt off of 1.5" mats
    425x5, 405x5 @6.5
    Notes: Solid. 425 is still a long way from what I used to consider a heavy pull, but it's nice to be able to do these with an almost full ROM again.

    Ring Rows
    BW x11,11,10,10,12 = 54

    DB Curls
    50x8x2, 40x13 for da pump
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