Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 385

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3841
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    Apr 2010
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    • starting strength seminar august 2021
    • starting strength seminar october 2021
    • starting strength seminar december 2021
    Bench
    Up to 255x5x2

    Deadlift
    Up to 315x5, 365x3

    Press
    Up to 165x5x2

    Pullups
    BWx3x4

    C2 Erg
    30/50 x7, then a single 250m all @ 1:55-2:00.

  2. #3842
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    Apr 2010
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    Press
    175x5x3

    Deadlift: 3" belt
    355x5, 405x3 - DOH

    Bench
    275x5x2

    Ring Rows
    BWx8,6,6

    LTEs
    67x8, 77x8x2 - first time doing this in quite a while, it was a pleasure not to have them irritate my left pec. If i can keep that pec healthy, the goal is to turn this ramp-up into an LP, then back to weekly and then bi-weekly programming, then a final run probably in 3 week waves, up to a goal of 315 press and 500 bench by New Years, with a 700 deadlift as the bonus goal. Even though I'll be moving cross-country in the middle of it. Let's do this!

  3. #3843
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    Apr 2010
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    Bench
    295x5x3

    Press
    185x5x2

    Deadlift
    405x5, 445x3
    445x3 DL on IG

    Pullups
    BWx3,4,4,3

    DB Curls
    40x8x2

    C2 Erg
    45/60 x8 @ 1:53-1:57, then last one at 1:50.

  4. #3844
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    Aug 2014
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    434

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    Quote Originally Posted by Michael Wolf View Post
    Even though I'll be moving cross-country in the middle of it. Let's do this!
    wait,
    what?
    where ya going ?

  5. #3845
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    Apr 2010
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    Quote Originally Posted by neilc1 View Post
    wait,
    what?
    where ya going ?
    Austin.

  6. #3846
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    Apr 2010
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    Bench Press
    315x5x3, 285x5

    Deadlift: 3" belt
    465x3 - mixed grip

    Press
    170x5, 195x5, 175x5

    Ring Rows
    BWx8x3

    LTEs
    8s @77,87,97

    C2 Erg
    30/75 x8 @ 1:42-1:45, last one at 1:39. Then 275m/1:30 x 2 at 1:55ish.
    This was pretty easy. I think all my hiking with the pup has increased my conditioning by accident - not entirely surprising, just interesting to actually experience.

  7. #3847
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    Apr 2010
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    Press:still no belt or wraps
    95x5, 135x5, 165x5, 185x5, 200x5

    Ring Rows
    BWx6x5
    Notes: Wanted to do barbell rows but my left QL (I think) has really been acting up lately so skipping anything that flares it up, even if only a little. It's the same issue I've had more or less constantly since this workout nearly two years ago: Wolf's Log: From Cub to Direwolf

    At the time, I didn't know what was happening yet with my knees, or else I wouldn't have been so stubborn about continuing to squat 500+ lbs despite having sharp stabbing pains every time on the way down, causing me to lose all tightness and collapse into the hole. Which, with 500 lbs, caused this back tweak which I'm still dealing with today. It comes and goes, but comes more often than goes, and a single flare-up event could be something as simple as being seated next to another big person on a plane, and then it's irritated for weeks or even months after that. Very annoying, but you live and learn.

    Pullups
    BWx4x2

    Curls
    35x8, 45x8x2

  8. #3848
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    Apr 2010
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    Pre-Seminar lifting at Westminster S&C with Reynolds, Sims, and Troupos.

    Bench: no belt or wraps
    315x5, 335x5x2, 295x5
    Notes: Moving really fast and well. Feeling great.

    Deadlift: 4" belt (cause I didn't travel with both belts)
    495x3
    435x5
    Notes: Moved really well too. My back has been cranky all week till today and these felt great and moved fast.

    Press: no belt or wraps
    205x5x2
    Notes: EZPZ lemon squeezy.

    Pullups
    BWx4x4
    LTEs
    85x8, 105x8x2

    Video of my DL and Press along with Sims' DL and Pete's press.

  9. #3849
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    Apr 2010
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    So. A spot opened up at the Maryland Fall Classic at Westminster S&C in a week and a half and I took it. I haven't competed since the 2015 fall classic, and really want some external motivation for my training that I haven't had in so long. The goal here is to post a total so I can do Nationals in January, where I want to peak and hit PRs. I can't train my squat but I can take a token squat to post a total and train the shit out of my press and (hopefully) deadlift. My goal for January is a 1000 lb total between press and DL, with 315/700 (kilo equivalents). For this meet, I'm obviously not going to peak or even hit heavy singles since it's such short notice, but I do want to not totally embarrass myself so going to adjust my programming a bit so I can train through it but hit slightly heavier singles than I'd otherwise have been ready for in less than two weeks.

    Press: no belt or wraps
    225x3, 235x2 @6.5

    Bench: no belt or wraps
    315x5, 345x5x2 @7, 315x5

    Deadlift: 4" belt
    505x1 @6 - supposed to be 525 but I misloaded
    455x5

    Some press and DL vids

    Chins
    BWx4x2
    Pullups
    BWx4x2

    DB Curls
    40x8, 50x8x2

  10. #3850
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    Apr 2010
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    starting strength coach development program
    Press: Hips on first rep, dead stop on all others
    165x4, 175x4x3

    T-Bar Row
    70x10, 115x10, 135x10, 155x10x2 - plate weight only
    Close Neutral Grip DB Bench: Tempo 3-1-3
    70x8x4
    Notes: I'm trying to avoid another pec strain so want to do a less stressful alternative than the close grip bench I've done in the past on Wednesdays, along with limiting chin/pullup volume. Alas 70 is the heaviest dumbbell we have. Did the first two sets with a 1ct pause and the last two without the pause; with the pause I felt a little tweaky in the pec, without the pause was a bit easy. Blargh.

    LTEs
    87x10, 107x10x2

    C2 Erg
    45/60 x8 @ 1:53-1:56, last one at 1:48. Conditioning always seems to get shafted when I'm doing seminars, because of harder time constraints than usual. Getting back into it today was rough, especially without having walked or hiked much the past week.

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