Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 383

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3821
    Join Date
    Apr 2010
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    7,867

    Default Friday, 8/17

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    At Woodmere Fitness Club before the seminar.

    Press
    210x6x4 @8 - on IG with guest doggy appearance

    BP Rehab
    45x12, 95x12, 135x10, 185x10, 225x8, 265x8, 295x7x2, 195x15

    Rack Pull - just below knee
    135x5, 185x5, then stopped. Back still not there.

    C2 Erg
    30/60 x10, mostly at 1:45ish.

  2. #3822
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    Apr 2010
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    Default

    Press: Dead Stop, Strict - no belt or wraps
    195x3x4

    BP Rehab
    45x15, 135x10, 185x10, 225x8, 275x7, 305x6x2, 225x10
    Notes: Went straight to 135 for the first time since tweak. I still feel a little tiny something there but it's gotten much better and I'm ready to start doing some things again. So working back up and dropping reps. 305x6x2 is light, but probably still considered work at this point and not just a warm-up.

    Wanted to row but all the ergs were used for crossfit class. I'll have walked about 8 miles today when all is said and done so even though it's not the same, I feel a little less bad about missing the intervals.

  3. #3823
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    Apr 2010
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    Default

    Press: 4" belt+wraps
    255x1x4 @8-9, then 175x10 @tricep burn

    Bench Rehab
    45x15, 135x10, 185x10, 225x8, 275x6, 295x5, 315x5x2!!!, 225x11
    Notes: Back at 3 plates baby! Pec doesn't feel 100% as if nothing ever happened, but I barely feel or notice is when benching. This is probably as good as it'll get, considering this has bugged me on and off since 2015 or so.

    Deadlift: 2" blocks
    135x5, 225x5, 275x5
    Ring Rows
    BWx8x3
    Notes: Thing 1 - finally have a consistent streak of training, started adding back in some accessory work (i.e. ring rows) for the first time since I left for Texas three weeks ago. Thing 2 - back is FINALLY uncranked enough to do some pulls, kept it light as it's still not back to normal but was nice doing this.

    C2 Erg
    45/75 x8 at 1:53-1:55x7, last one at 1:50 pace, then a single 325m at 2:00 pace. Easy but just getting back into the groove and have been walking a ton (7,7,6,6 miles so far this week).

  4. #3824
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    Apr 2010
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    Default

    Bench Rehab
    45x15, 95x10, 135x10, 185x10, 225x10x2

    Deadlift
    135x5, 225x5, 315x5 - pulled these from the floor, back still a little cranky but getting better

    Press: No belt or wraps
    185x4, 200x4x3
    Ring Rows
    BWx8x4

    C2 Erg
    1 min on / 1 min off x8 @ 1:55-1:58 and the last one at 1:50. Then a single 400m at a 2:00 pace.
    Last edited by Michael Wolf; 08-25-2018 at 09:48 PM. Reason: corrected press weight

  5. #3825
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    Apr 2010
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    Default

    Press
    255x1 @7, 275x1 @9 - got forward, both with belt+wraps.
    225x3,3,5 @9 - belt only
    Notes: 255 really popped so went to 275 and got a little forward on me. Oh whale. Still a solid press workout.

    Deadlift
    135x5, 225x5, 315x5 - DOH
    405x5, 455x5 - mixed, belt for 455
    Notes: First day DLs and back really felt OK since my trip, so went up to 455 and did a pretty easy set of 5. Good to be back here.

    275 press and 455 DL on IG

    Bench Rehab
    45x10, 135x10, 185x10, 225x10, 235x10x2
    Ring Rows
    BWx9x2, meant to do 4 sets but forgot and then ran out of time.

  6. #3826
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    Apr 2010
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    Default

    Bench Press
    135x10, 185x6, 225x5, 275x5, 315x5, 325x5, 225x10x2

    BB Row
    135x6, 205x6, 255x6, 275x6
    DB 1-A Press
    50x8, 70x8x3

    C2 Erg
    30/75 x8 @ ~1:40
    300m/1:30 x3 @ 1:55

  7. #3827
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    Apr 2010
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    Default

    Press: 4" Belt, wraps for 215s
    195x5, 215x5x2, 195x5
    Notes: A little harder than expected but no issues.

    Bench Rehab
    45x10, 115x10, 185x10, 235x10, 255x10, 205x15

    Block Pulls: 4" block - 4" belt
    365x5x3
    Notes: Back was cranky again so raised it up a bit. Pretty easy but don't think more weight, or pulls from the floor, were in the cards today. This was just right.

    C2 Erg
    1 min on/1min off x9 @1:56-1:58, last one at 1:49.

  8. #3828
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    Apr 2010
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    Bench Press: Wraps
    315x5, 335x5, 315x5
    Notes: Right wrist was unhappy today for some reason so put on the wraps. These all moved fast and pec felt good today.

    Deadlift
    495x1 @6, 425x3x3 @6
    KB 1-A Press
    24kg x6, 32x6x6
    Notes: DL moved well but left side of lower back felt pretty cranky so kept it lighter than bar speed alone would've dictated. Still pretty cranky a couple hours later.

    495 and 425 DLs on IG

    Pullups
    BWx3x4
    Notes: First pullups in months - pec felt ok!

    C2 Erg
    20/60 x8 @ ~1:35. Too easy, should've pushed harder.

  9. #3829
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    Apr 2010
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    Had to train at 9am today to catch a flight to Texas for this weekend's WFAC seminar. Training that early is blargh.

    Press: 4" belt + wraps
    235x2x3 @7.5
    175x10 (no belt or wraps)
    Notes: 235 felt heavy but moved ok. Probably just the ungodly early training hour.

    Block Pull: 4" (4" belt+straps)
    475x4x3 @6 bar speed @9 back ache
    Bench Press
    135x10, 185x10, 235x10, 255x10, 275x10
    Notes: Had to put these together for time reasons. Went ok. Left lower back still very cranky but moved ok. Bench was fine, ezpz.

    475 block pull and 275 bench on IG

    C2 Erg
    45/60 x8 @ ~1:50, last one at 1:42

  10. #3830
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    Apr 2010
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    starting strength coach development program
    Lunch hour training at the seminar today.

    Bench: no belt or wraps
    135x10, 185x8, 225x5, 275x5, 315x5, 345x5x2, 315x5
    Notes: Felt good, moved good. Nice to be back here again.

    Barbell Rows for the Barbell Bros
    135x5, 225x5, 275x5, 295x5x2

    DB 1-Arm Press
    48x8, 64x8, 76x8, 84x8, 92x8
    Lat Pulldown (prone)
    160x5, 170x5x3
    Notes: DBs were surprisingly easy, wanted to keep going up but was out of time. I don't remember doing these in about 8 years, aside from last week when I did some sets at 70. 65s were hard back last time I remember doing them. I've done a bunch of workouts with KB 1 Arm presses, but not on a very regular basis for long or training them, specifically, and not too much recently. So having 92x8 be not hard at all was pleasantly surprising.

    92x8 1-arm DB press on IG

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