Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 371

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3701
    Join Date
    Dec 2014
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    New Jersey
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    • starting strength seminar october 2022
    • starting strength seminar december 2022
    • starting strength seminar february 2023
    Quote Originally Posted by Michael Wolf View Post
    40x13 for da pump
    Gainz

  2. #3702
    Join Date
    Apr 2010
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    7,867

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    Quote Originally Posted by Ryan Arnold View Post
    Gainz
    Pretty sure that set added 5/8" to my peaks.

  3. #3703
    Join Date
    Apr 2010
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    Press - dead stop, strict
    155x5, 165x5x2

    CGBP
    250x5x3

    BB Row
    275x5x3, 225x10

    LTEs
    87x10, 107x8x2

    Conditioning - C2 Erg
    20/1:40 x8: Mostly in the 1:26-1:30 range, revved one up to 1:22.6 pace. Getting there. Then 275m x 2 at ~1:50 pace with 1:30 rest. I sprinted around the bases with my pup at a baseball field out in Queens this past weekend, and got winded way too quickly. Need to push this more.
    Last edited by Michael Wolf; 04-03-2018 at 10:23 PM.

  4. #3704
    Join Date
    Apr 2010
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    Bench - 3" belt
    372.5x5 @9
    395x1 @8
    Notes: Though I looped the 395 rep a bit, I was more locked in for it than for the 372.5 set. Still pretty happy with both. Getting back to normal, steadily now.

    395 bench single on IG

    Press - 4" belt + wraps
    212.5x5x5 @8-9
    Notes: The first and last set were harder than the middle, but all were fairly challenging. Think I'm just gassed at the end of a week where I had one less rest day going into it.

    Block Pulls from 6", 3" belt
    555x3x2 @8, 7
    Notes: Got much more focused and aggressive for the second set, after the first was harder than it should've been. Worked.

    Ring Rows - 1 count pause
    BWx7x3, BWx6x3

    DB Curls
    50x9x2, 40x14

    C2 Erg
    30/90 x8 in the 1:40-1:43 pace range. Wanted 1:37-1:40 but not quite there yet. Then a single 370m at a 1:55 pace.

  5. #3705
    Join Date
    Apr 2010
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    Trained today at WFAC, which always gets my juices going. Especially compared to having unending amounts of silly BS going on all around and in close proximity to me at my home gym, being able to lift at a place like WFAC with other great, smart, strong people brings the X Factor out. If I did it more often maybe it wouldn't have the same effect, but it certainly did today.

    Press - 3" belt + wraps
    250x5 @9
    Notes: Planned on 250x3 and then 225-235 as a back-off, but got so jazzed up I just did a set of fahve. I could feel the lesser support of the 3" belt compared to my usual 4", but was able to push through regardless. I know I pressed 250x6 after singles at 265, 280, 290 last spring, and I think it was still well short of max (RPE 8.5? I don't remember for sure and am not looking it up just now) - so I am not quite back to that yet. But getting closer.

    250x5 press on IG

    Bench - 3" belt
    315x5, 335x5x3 @6.5
    Notes: Dropped a set this week, but still moving average rep weight up. I'm having a little more trouble than I expected re-adjusting to the volume of upper body work in this aggressive, squat-less programming but I'm still not back up to what I have done in the past, and handled just fine, so know it'll come back with some more time.

    Deadlift: Raised off ~2" mats - 3" belt
    445x5x2 @7, one set mixed grip, one set straps
    Notes: Felt good on warm-ups so jumped 20 lbs from last week and did both sets there. Was solid. Slight knee pain on a rep or two.

    DB Row
    84x10, 103x10, 128x10, 103x10
    Notes: Still can't do chins, tried pulldowns and nope there too - so did something I can't do at my gym, heavy DB rows (since our DBs only go to 50 hashtag crossfit). It was fun and I felt jacked.

    Triceps Rope Pushdowns
    2 hard sets to fatigue at high reps (12-15). Don't remember the setting, doesn't really matter. LTEs have been bugging my upper pec issue too, so gave them a rest this week and had fun.

  6. #3706
    Join Date
    Apr 2010
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    Press - dead stop, strict
    155x5, 170x5x2

    CGBP
    225x5, 255x5x2

    BB Row
    255x8x3

    DB Curls
    47.5x8, 55x8, 47.5x8 - the gym had microloaded DBs up to 50, so what the hell, I'm on vacation!

    No Rower so did some KB intervals
    KB Swing: 12 @ 32kg
    KB Snatch: 5/arm @ 20kg
    1 min rest x 5 rounds

  7. #3707
    Join Date
    Apr 2010
    Posts
    7,867

    Default Friday, 4/13

    Planned to lift at 2:30, got to the gym around 6:30 - it was that kind of day.

    Bench - 3" belt
    405x1 @8
    355x3x2 @7
    Notes: 405 was smooth. I definitely wouldn't have gotten a set of 5 with it, I'm not yet back to where I was at last spring, but getting there week by week. But still a solid heavy single, first time with 4 plates on the bench in 8 months, so that felt vera nahce.

    405 bench single

    Press - 4" belt + wraps
    215x5 @8
    195x5x3 @7
    Notes: Not much to say. Continued the slightly easier week by dropping a set and having 3 of the 4 sets be offset by about 10%. Hoping to feel more fresh next week. My press is now about back to where it was allll the way back in Fall 2015 before I tore my right shoulder up slipping on that slick, rotting, rickety old staircase.

    Block Pull - 6"
    545x3, 585x1 @8
    Notes: Back was pretty tight this week after all the travel, so did just one slightly lighter triple and a single. Talking about regaining strength, I did 625x3 with some gas in the tank from the same height in December 2016 (Michael Wolf on Instagram: “Yesterday's 625x3 block pull from 6" blocks. Enjoyed having so much color on my bar. @scienceforfitness with the dispassionate analysis;…”) so not back there yet. Definitely harder to regain pulling strength without the beneficial synergistic effect of squats.

    Ring Rows - 1 count pause
    BWx7x7

    LTEs
    92x9, 112x8
    Notes: These definitely bother my left upper pec. I was hoping not having done them since last Weds would be enough, but I need to do something else for triceps for a while, it seems. Shame cause I really like these. And my gym is devoid of standard options so I'll have to get a little creative / do something less effective. As long as I get a sweet pump.

  8. #3708
    Join Date
    Apr 2010
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    Forgot to write in that I stayed after coaching Saturday to get in conditioning. 20/1:48 x8 and then 2x300m with 1:30 rest.

    Press - 4" belt + wraps
    250x1 @8
    225x3x2 @7.5

    Bench - 3" belt
    340x5x5 @7 - IG Vid

    Deadlift - off 1.5" mat, 3" belt
    455x5x2 @7

    Ring Rows
    BWx10x6

    Curls
    50x8x3

    C2 Erg
    30/75 x8, all in the 1:43-1:45 pace range, then a single 100m sprint.

  9. #3709
    Join Date
    Jun 2013
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    6,559

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    Quote Originally Posted by Michael Wolf View Post
    Bench - 3" belt
    340x5x5 @7 - IG Vid
    I suppose that counts as about three fifty.

  10. #3710
    Join Date
    Oct 2012
    Posts
    12,578

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    starting strength coach development program
    Quote Originally Posted by Michael Wolf View Post
    As long as I get a sweet pump.
    Priorities.

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