Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 381

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3801
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    Apr 2010
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    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    Bench Rehab
    45x15, 95x12, 135x12, 155x12, 175x12x2, 135x12, 115x20
    Notes: Plenty of lax ball on the pec in between.

    Press - beltless, no wraps
    185x6, 195x6x3

    Standing EZ Curl French Press
    87x8, 97x8

    C2 Erg
    30/60x8 @ 1:40-1:43 pacing.

  2. #3802
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    Bench Rehab
    45x15, 95x12, 145x12, 165x12 185x12x2, 145x15, 95x20
    Notes: Lots of lax ball work before and then between the first 4-5 sets. I now feel at it 185 about the way I felt it at 135 a few days after the strain, so seems like it's healing appropriately if slowly.

    Press - dead stop, strict: 4" belt, no wraps
    225x2x4, 225x5 @8
    Notes: Technically a PR for dead stop strict press, since I generally do them on light days. Watching the vid, should have stopped for a slightly longer beat at the bottom on most of them. Still fun to be able to do 225x5 like this now with gas in the tank. I remember how excited I was nearly five years ago when I first did 225x5 @11 using the press 1.5. Now it's a casual set of 5 without any stretch reflex with reps in the tank on a random training day. Press goes up slowly (esp when you don't lay back), but god dammit it goes up!

    225x5 strict press on IG

    Ring Rows
    BWx10x3

    DB Curls
    45x8x2

    C2 Erg Intervals
    225m/1:40 rest x7: First two @ ~2:00-2:05 pace, next four @ ~1:55, last one @ 1:40.

  3. #3803
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    Quickie late tonight after a long day taking care of life stuff.

    Bench Rehab
    45x15, 95x12, 135x12, 155x10, 165x10x3, 115x20

    KB 1A Press
    20x8, 28x8, 32x8x3, 28x10

    C2 Erg
    1 min on / 1 min off x 6 @ ~2:00 pace x5, last one at 1:45.

  4. #3804
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    Apr 2010
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    Press
    275x1 @8.5
    175x10x3
    Notes: 275 moved really solidly, I was tempted to go up again but was crunched for time so backed off for the high volume work.

    Bench Rehab
    45x15, 95x10, 135x10, 155x10, 175x10, 195x10, 115x20
    Superset with Ring Rows
    BW x8x5

    Had to skip conditioning to get cleaned up in time for a session.

  5. #3805
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    Press: 4" belt, no wraps
    215x5x5 @7.5-8
    Notes: Kept rest shortish (3-4 mins), except for one set where I lost track of time in a convo with someone. I don't remember exactly when it was in 2015, but pretty sure it was spring or early summer, so roughy 3 years ago, I did 215x5x5 for the first time and it was so hard. I remember that much even though I don't remember the exact month. But it was HARD. Seeing the progress on the press, even if slow, is fun.

    Bench Rehab
    45x15, 95x15, 135x10, 165x10, 185x10, 205x10x2, 125x15
    Ring Rows
    BWx8x5

    Standing EZ Curl French Press
    87x10, 107x10x2

    C2 Erg
    30/60x8 @1:42-1:44 paces, last one at 1:35. Then a single 300m at 1:55 pace.
    Last edited by Michael Wolf; 07-16-2018 at 07:30 PM.

  6. #3806
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    Didn't have time (read: was too lazy) to go to the gym today for light day, since I didn't otherwise have to be there to coach + my pec took a turn for the worse the last day so I wasn't going to bench anyway, so just did some quick KB stuff at home. All I have is a single 16 and 24 (and 12, but that's too light for anything useful in this context).

    KB Press
    16x10, 24x10x3

    Circuit
    5 Rounds, beginning with 65s rest, descending 5s every set:
    15 swings @24kg
    7 snatches/side @16kg
    25 swing cash-out immediately after the 5th round.
    Notes: This was easier than I anticipated, but I wasn't motivated enough to do more or make it harder today.

  7. #3807
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    At Kratos in Evanston, pre-seminar.

    Press: 4" gym belt + wraps
    Worked up to 285x1 @10 - misgrooved badly
    250x2x2 @7.5-8
    185x11 because I can't count to 12
    Notes: 285 was just an oddball bad rep, 250 doubles were solid and 185x11 was easy. Meant to and thought I did 12, but alas I miscounted.

    285 and 185 presses on IG

    Bench Rehab
    45x15, 95x10, 135x10, 165x10, 195x10, 215x10x2, 135x15
    Notes: As bad as pec was feeling Wednesday, felt relatively better today.

    C2 Erg
    60/60 x7, first six @1:55ish, last one at 1:40.

    That's all I had time for today.

  8. #3808
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    Apr 2010
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    Missed Monday and Weds due to unrelated but disruptive circumstances, but my body appreciated the rest. Everything felt good today, body-wise.

    Press: 3" belt
    95x8, 135x5, 175x5, 205x5, 225x3, 245x1, 185x5

    Bench Rehab
    45x12, 95x12, 145x10, 175x10, 195x8x2, 145x12

    Deadlift - 1.5" mats
    135x5, 225x5, 295x5, 345x3
    Notes: Back has finally been feeling better again; last time I worked up to an easy 405x5 and 455x2 and they moved like warm-ups and felt OK but back acted up again later that day and it lasted for weeks. So held up at 345 today and will build up more gradually.

    On the weird but good news from, I wore my shoes while doing this, because I was in between bench sets and wanted to wear my shoes for benching. The more closed knee angle caused by the slight heel lift has been bothering my knee too much to use, ever since coming back from hernia surgery (unrelated to that obviously but that's the timeline). Figured it would still be the same today, but felt ok. So that was a nice surprise. Still prefer lifting in my shoes.

    C2 Erg
    30/60x8 @ 2:00, 1:50, 1:45x5, then last one at 1:35.
    Then a single 325m at a 1:55 pace.

  9. #3809
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    Back in the groove again, feeling good despite pretending I'm still 23 and spending all of yesterday at Six Flags in the sun and going on all the roller coasters.

    Press: 4" belt, no wraps
    205x5 @7
    225x3x3 @8
    Notes: 205 was easy, 225 harder than expected, but went OK.

    Deadlift: 1.5" mats, shoes, no belt
    135x5, 225x5, 315x5, 365x2 - all DOH
    Notes: Felt good, but staying conservative in going up.

    Conditioning - C2 Erg
    60/90 x8 @ paces of 2:00, 1:55, 1:51x4, 1:57, 1:43
    Notes: Had to do this earlier in the workout due to running into crossfit class time, and they're using all the rowers today.

    Ring Rows
    BWx8x3
    superset with
    Bench Rehab
    45x10, 95x10, 135x10, 175x8, 205x8, 225x8x2, 155x15
    Notes: Bench is finally feeling pretty decent on my pec. Not completely fine, but way better than the past month since the tweak.

  10. #3810
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    Apr 2010
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    Default Weds, 8/1

    starting strength coach development program
    Late to the game, catching up after all-day travel Thursday, all day SSOC and SSCA conference Friday-Sunday, and another all-day travel today from The Falls down to Austin, after morning lifting.

    Press
    165x8x3

    Deadlift
    155x5, 265x5, 335x3, 365x3, 385x3x2

    Bench Rehab
    45x15, 95x12, 145x10, 175x10, 195x8x3

    T-Bar Rows with contraption
    110x8, 145x8, 165x8x2 (plate weight only)

    C2 Erg
    25/75x10 mostly at 1:40-1:45.

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