Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 380

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3791
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    Jan 2008
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    Kingwood TX
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    • starting strength seminar december 2022
    • starting strength seminar february 2023
    • starting strength seminar april 2023
    Nice job on that 300 Press. Strong work. Congrats!!!

  2. #3792
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    Apr 2010
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    Quote Originally Posted by Andy Baker (KSC) View Post
    Nice job on that 300 Press. Strong work. Congrats!!!
    Thanks Andy!

  3. #3793
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    Apr 2010
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    Light day before Wednesday's planned bench PR.

    Bench
    135x8, 225x5, 275x3, 315x2, 340x1

    Press
    95x8, 135x5, 165x4, 185x2, 205x1

    Deadlift
    135, 225, 315, 405 all x5.
    Notes: Back still not great so stopped at 405. Better than last week though.

    C2 Erg
    30/75 x8, first two warmups, next six at 1:40-1:42
    Then 3x 220/1:20 @ 1:55.

  4. #3794
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    Apr 2010
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    Tried to PR my bench today...and it wasn't happening.

    Bench Press: 3" belt + wraps
    425x1 @6 - ok good, this looks like it's gonna happen today.
    455x1 @9.5 - misgrooved and pushed it forward, and left pec/shoulder issue flaring up big time, but think if I can fix the misgroove I can still PR.
    475xf - nope, misgrooved again, though less so than 455, and my pec felt sharp stabbing pains so I had to call for the spot and definitely couldn't take another attempt or do back-offs. I even skipped the rest of my workout - no presses or rows.

    Disappointed not to hit a new 1 rep PR here, but I did hit a pretty big volume day PR of 365x5x5 in the cycle, along with the 300 press last week.

    I think I would have had 475 despite the pec/shoulder issue it had I not misgrooved 455 and expended so much extra effort corralling it, and then doing the same albeit less severely at 475. But couldn't overcome both at once. I haven't logged about the following much because I'm tired of whining, but the pec issue has been flaring up a lot the last few weeks after seemingly receding the previous few weeks. Not good enough to do chins, but felt it less on bench for a while. Then 2-3 weeks ago it started coming back, and the last few workouts in particular it was pretty bad, but I just ignored it.

    I still don't know for sure what it is, and I think it's not exactly the same as what's bothered me on and off while benching since 2015. This feels more like pec tendon than within the clavicular head itself. Hopefully it's just tendonitis or something minor and will recede with a little TLC, but I'm a bit concerned at the moment. It's tender to the touch, albeit only slightly.

    But I definitely want to be able to chin again, and in the past, I've been able to get back to it after a period of ramping training down bench training to more "offseason" style lower volume and intensity. But this doesn't exactly feel like the previous times, so I'll see how it responds. I'm also not sure if it's related to my shoulder injury that occurred at the December, 2012 meet I did, and the subsequent re-tweaking of that in November, 2016 while snatching. Mo gains, mo problems, man.

    Then I did 8x 35/70 on the Erg at 1:45-1:48 pacing.
    Last edited by Michael Wolf; 06-20-2018 at 03:53 PM.

  5. #3795
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    Dec 2014
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    New Jersey
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    Sorry it wasn't there today with the bench. Hope the pec clears up quick and you get right back on track

  6. #3796
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    Apr 2010
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    Quote Originally Posted by Ryan Arnold View Post
    Sorry it wasn't there today with the bench. Hope the pec clears up quick and you get right back on track
    Thanks buddy.

    Quick lift today before seminar in San Diego. Didn't bring any equipment so I could travel light, so just lifting in my reebok speed TRs with no belt or wraps or anything.

    Press
    Ramping 8s to 185x8x3.

    Deadlift/Rack Pull - 2.5 inch raised
    405x5, 455x3, 495x3

    185x8 press and 495x3 pull on IG

    All pretty easy. Need to rest and let the pec thing heal anyway, and my back is bugging me and I've just done a long ramp-up from all the way back in January to current PRs on upper body and deadlift so going to take it easier for a while anyway. This week without any equipment will be a good light week to kick that off.

  7. #3797
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    Apr 2010
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    The day after working a seminar is usually pretty rough, after whole weekend of being "on" for 12+ hours each day and little sleep. So just had some fun today.

    Also had Tyler, a seminar attendee PT who's worked with our Will Morris, do a physical exam on my pec and he thinks it's a very mild Grade 1 strain in the muscle belly on the lateral side by the armpit. Which is pretty good news. He did a bunch of ART-esque stuff on me on Saturday and I benched light for high reps, and repeated that today as best I could with a lacrosse ball. I'll be doing this as often as I can till it gets better and better, though will be a bit tricky out here while on vaca this week.

    Bench Press
    45x15, 95x12, 135x12, 155x12x2, 135x12, 115x15
    Notes: Rolled deep into the spot with the lax ball before doing this and 3-4 times between sets.

    Rack Pulls: just above the knee: Belt + straps
    Worked up to singles at 675, 725, 765, 815
    Notes: I'm the worst prankster/troll ever so I can't help but write this here even though on Instagram, I won't reveal it till later today. I posted a pic that looks like I pulled 815 from the floor, which, for anyone who knows my actual deadlift numbers, is utterly ridiculous that I would be able to pull 815 all the sudden. I pulled it from above the knee, then had Pete and a gym member run in and remove the safeties and get out of the frame, then run back in and put the safeties back in for me to set it back down on. Took a screenshot of the moment they were off the screen. I'll post the whole video tonight, just enjoying seeing people's reactions in the meantime.

    Regarding the actual lift, I've never done rack pulls from any higher than bottom of the kneecap. Holy bejeebus is it easy above the knee. 675, my best DL, felt like I could have done for 3x5 with room for more, despite not having ever done it from this position before. I understand why all the bros at Gold's Gym who don't deadlift, still do lots of these with 495, slamming the bar down afterwards and utterly bending it. They can probably only pull like 315, but it makes your ego explode. 815 was cool to hold in my hands. Well, with straps but whatever.

    Press - no belt or wrist wraps
    225x3x4 @6.5
    Last edited by Michael Wolf; 06-25-2018 at 10:46 PM. Reason: forgot presses

  8. #3798
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    Apr 2010
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    Training with Pete, Niki, and Grant Broggi at The Strength Co in Costa Mesa today. Good times.

    BP Rehab
    45x15, 95x12, 135x12, 155x12, 160x12x2, 135x12x2

    BB Row
    245x6x3

    Press - beltless, no wraps, sneakers
    250x1 @7.5, then 205x5x3 @6.5
    250x1 press single on IG

  9. #3799
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    Apr 2010
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    Was supposed to get back from San Diego Friday night at 10, and was going to train Saturday. Welp, I got home Saturday at 4am instead and was a barely functioning zombie Saturday and Sunday, with just enough energy to get my online work done, and no training.

    Today I made a long overdue move towards both real adulthood and leaving Manhattan, and bought a car. For the first time in my life. Whoa. But that took all day. So the only training I could do was at the local globo. Did the best I could.

    Bench Rehab
    45x12x2, 95x12, 135x12, 165x12x2, 135x12, 95x12
    Notes: Due to being on vacation and lack of focus, I didn't do manual work or high rep benches when I wasn't at the gym, so hadn't done anything sice last Weds. My pec felt it. It's generally been feeling a lot better day to day, but could feel the discomfort at 165 in a way I didn't last week at 160. Need to make sure to work on it daily now.

    KB 1-Arm Press
    24x6, 32x6, 40x5x2, 32x6x2
    Notes: Both of the racks at the globo were taken, so did KB PR instead of barbell. One rack had a guy doing 3/4 squats and the other had a guy doing 1/4 squats. Add them together and you get one below parallel squat! What's weird is that I got a bench without delay on Monday, but both of the two racks were being used.

    Cable Row
    3 sets of 10

  10. #3800
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    Apr 2010
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    starting strength coach development program
    Back at it at the regular gym today.

    Bench Rehab
    45x15, 95x12, 135x12, 155x12, 165x12, 175x12, 135x16
    Notes: Finally got a chance to roll hard on the lax ball before and between sets here. I feel the lack of doing so consistently while on vaca, and only once at all in the last week - it was a little tighter than I was hoping for.

    Press - 4" belt, no wraps
    235x2, 245x2x2 @7.5, 185x10
    Notes: Solid.

    Deadlift - 1.75" block, beltless
    405x5, 455x2 @6
    Notes: Back felt good during these though is a little irritable now, 90 mins later. We'll see how it goes.

    C2 Erg
    30/40 x6 @ 1:45ish paces after a minute warmup. Just getting back into it. I wish I could widen out the foot plates on the erg, they're narrow for someone of my size.

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