Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 386

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3851
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    Apr 2010
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    • starting strength seminar june 2021
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    • starting strength seminar october 2021
    SQUAT?!?!
    45x5x2, 95x5, 135x5, 185x3
    Notes: I have to post a white-lights squat at the meet this week to post a total, and I haven't squatted with a barbell in who knows how long so just needed to make sure I could still do it. Hardest part was actually getting under and holding the bar. My shoulders/chest have unadapted to this and were super tight in that position. Having the rogue monster racks doesn't help, as I lose an inch of grip width on each side. So at maximum width, I still had to have my wrists bent way back to get the bar down, even after some stretching and extra warming up. But I can still go below parallel no problem. Knees started hurting at 185 so I stopped there.

    Bench: no belt or wrist wraps
    365x3, 375x3 @7.5
    Notes: Felt heavy during warm-ups but work sets went fine. 375x3 with 2-3 in the tank is a good place to be at this stage in my program.

    375 bench and 185 squat on IG

    Press: no belt or wraps here
    195x5, 215x5x3

    Deadlift
    535x1 @7, 475x5 @7, straps
    Notes: Movin on up.

    Ring Rows
    BWx8x4

    DB Curls
    40x9, 50x9x2

  2. #3852
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    Apr 2010
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    Had to lift in glasses today, which I hate, because somehow managed to scratch my cornea in my sleep Friday night. It's better now after a truly miserable Saturday, but no contacts for a bit.

    Press: belt
    235x3, 245x2 @7.5
    Notes: Felt heavy in my hands today but moved fine.

    Bench
    315x5, 335x5, 355x5x2, 295x5
    Notes: Same as press

    Deadlift
    555x1 @6, with belt - moved really well, happy with this one
    445x4x2 @meh, beltless - didn't focus well on the first set, second set was better
    Notes: Wore DL slippers for the first time. Did not like, mostly because nothing in my size was available so they're a little small. But I'll use them at the meet.

    Sampling of press, DL, and bench on IG

    Pullups
    BWx4,4,2
    Chins
    BWx4x2

    LTEs
    87x8, 112x8x2

    C2 Erg
    25/75 x8 @ 1:37-1:41. Then 300m/1:30 x2 @1:55ish.

  3. #3853
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    Apr 2010
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    Press: No belt, no wraps, no lifting shoes, no shirt, no contacts
    260x1 @8
    180x5x2 @6 - dead stop, strict except first rep
    Notes: Apparently I came in and started lifting next to Brooke Wells, whose plates I took when she was done with them, except I didn't realize it was her till after she'd left...so I got that going for me, which is nice.

    Anyway, planned to just do the 180s, but decided last minute to see what I could single with no grind, without any equipment, before the meet Saturday. Still no contacts, and my shirt was a leftover from yesterday's hike - I didn't sweat much so I thought it would be fine but turned out nope, so had to take it off. Didn't want to be that guy.

    I'll probably take 112 opener and 118 second and waive my third at the meet, and try to fit in some volume in the warm-up room before deadlifts. In case you're wondering, I didn't go shirtless or go to 260 to impress Ms Wells. I didn't realize it was her till well after that, and she also left when I was still warming up with like 185. Not that I would never do something like that, but that wasn't the case today. Well, the 260 part anyway. I'd probably leave my shirt on if I wanted to impress her lol

    DB Narrow Neutral Grip Bench:
    Tempo 3-0-3
    70x8x4
    T-Bar Row
    100x8, 145x8, 170x8x3

    DB Curls
    40x10, 50x10x2

    C2 Erg
    1 min on/1 min off x8 @ 1:55-1:58, last one at 1:50. This was a little hard. Haven't been hiking or conditioning as regularly the last few weeks and can feel it a bit.

  4. #3854
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    Competed at yesterday's USSF Fall Classic at Westminster S&C. A great meet at a great gym with great people.

    Before the meet:
    Bench Press
    375x3, 385x2 @7.5
    Notes: Got a lot of funny looks and some questions when benching before everyone started their squat warm-ups. These went well though. Speedy.

    385x2 bench on IG

    Squat:
    60kg / pass / pass
    Notes: Had to take a token squat, unfortunately.

    Press: belt only
    113 / 119 / 125 - all good lifts. Then 225x5, 215x5, 205x5 in the warm-up room.
    Notes: 119 moved faster than 113, and 125 was nearly as fast as 119. Moved somewhere between a last warmup and easy opener, which I am very happy with. Didn't put on my wrist wraps. Got weird looks for back off sets too.

    Deadlift: 3" belt
    250 / 260/ 270kg all good lifts. Then 495x5 in the warm-up room to more weird looks.
    Notes: 270/595 was similar to my 125/275 press - moved somewhere in the last warm-up to easy opener range, which is exactly what I wanted for the day.

    Alas, Wolf's Disease struck true and after making through the whole day unscathed, I re-tweaked my left pec pulling the 495x5 back off set afterwards. I'll train light this week, hopefully that'll be enough to get the pec back in order, and then 11 weeks till nationals in January, at which yesterday's third attempts should indeed be approx last warm-ups, so I can press 315 and pull 700.

  5. #3855
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    Apr 2010
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    The good news is I'm generally fine and able to get right back to training after the meet, in terms of not having peaked and gone all out and crushed myself with heavy attempts.
    The bad news is the pec strain is real and will impact benching and pullups/chins, at least.
    The good news is it isn't as bad as it was in June. I don't know how long it will last, but it's definitely less bad than June's.

    Press: beltless
    Ramping sets of 5 up to 205x5, then 225x1, then 205x5 again.

    Bench Rehab
    45x12, 95x10, 135x10, 165x10, 185x10, 155x10, 135x10
    Notes: Rolled a lot on lacrosse ball in between

    Block Pulls, 6": Beltless
    135x5, 225x4, 315x3, 405x2, 495x1

    Ring Rows
    BWx8x3

    C2 Erg
    30/45 x10 @ 1:45-1:48, then 2x 275m/1:30rest @ 1:55ish.

  6. #3856
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    Jun 2018
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    Phoenix-ish
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    Congratulations on a qualifying total. Hope to seeya at the Nationals; I owe you a handshake at minimum for your help to me along the way.

  7. #3857
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    Apr 2010
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    Quote Originally Posted by Geoff Bischoff View Post
    Congratulations on a qualifying total. Hope to seeya at the Nationals; I owe you a handshake at minimum for your help to me along the way.
    Ha! Well fortunately for me, any total is still a qualifying total this year. I suspect if that remains true at all, it won't be more than another year or two, so getting that in while I can. I know I could still squat 315 with zero notice, and probably even 405 if I had to, but doing so would hurt, a lot, and risk injuring my back, which is why eventually I stopped fighting through the pain and squatting - it wasn't the knee pain, it was the back injuries, the last one of which has never fully healed, even nearly two years later.

    But I'll still take that handshake.
    Last edited by Michael Wolf; 10-31-2018 at 03:17 PM.

  8. #3858
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    Apr 2010
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    Press - dead stop, strict: beltless
    95x5, 135x5, 165x5, 185x5x2
    Notes: EZPZ. Felt way recovered and good compared to Mon.

    Bench
    95x10, 135x10, 185x8, 205x5, 225x5, 245x3, 265x2, 225x2x6
    T-Bar Row
    90x10, 135x10x3
    Notes: Pleasantly surprised at how much heavier I could go before feeling some pec strain here. It's still pretty sensitive to the rolling I'm doing before and between reps, but ability to bench without pain was much increased compared to Monday. With a little luck, I'll be back to training bench again in a week or two.

    Rows in between were easy, just keeping enough adaptation not to have build accessory stuff from scratch. Same with curls.

    DB Curls
    35x10, 45x8

    C2 Erg
    1 min / 1 min off x8 @ 1:56-1:58, last one at 1:51. Then after some rest, a single 325m @ I actually forgot but an easy pace, around 2:00.

  9. #3859
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    Apr 2010
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    Since I'm posting this the day after the actual workout, in hindsight I'm ramping up from pec tweak too quickly and not allowing it to heal. I was hoping it was minor enough that I could resume somewhat normal bench training this coming week, but alas that doesn't look to be the case and I'll have to slow it down and let it go at its own pace. The good news is that deadlifting doesn't seem to bother it so at least I can train the two main lifts I'll be competing in.

    Press: belt, wraps
    225x2, 240x2x3 @7.5

    Bench
    115x10, 185x8, 235x3, 255x2, 275x2, 295x2, 315x2, 255x2, 245x2x4, 185x8x2

    Deadlift
    525x1 @7
    425x4x3 @6

    Ring Rows
    BWx8x4
    LTEs
    87x8, 97x8x2

  10. #3860
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    Apr 2010
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    starting strength coach development program
    At Phalanx Strength in Orlando, the sight of our SuperCamp this past weekend. Been feeling a bit off since Thursday, but especially since Saturday have felt like I'm fighting something brewing inside, a cold or (hopefully not) flu. Nothing has erupted yet and actually felt better today than over the weekend, but was still pretty off for today's lifting, so scrapped a little of it. It's really hard for me to do that but it felt like the right move today.

    Also took bench rehab back to what I did last time, which worked pretty well. It's already feeling better after 2 days rest over the weekend and the lighter, high volume work today.

    Press
    195x5
    215x5x3 @7-8, with belt
    195x5
    165x10 - easy
    Notes: Actually lost my balance a bit with the middle 215 set, which never ever happens to me. I think the only time this ever happened that I recall was on my third attempt at the 2015 fall classic, when I had a 75 foot sightline to my focal point, that I hadn't prepared for, after training with my focal point ~8-10 feet away. DIdn't even have that excuse today as the racks faced a wall, so I'll chalk this up to not feeling great. The 215s moved OK, not great, but got it all in. Did an extra back-off set to begin building up more press work, since I can't accrue bench work that will contribute to progress right now.

    Bench Rehab
    45x15, 95x10, 135x10, 155x10, 175x10, 195x10, 205x8, 185x10 - closer grip
    135x10x2 - wider grip
    Notes: Went up slower and less aggressively, only to the point my pec felt OK with, and kept reps higher. 205 was just starting to feel a little borderline, so backed off after that. Not great, but still pretty far ahead of the last time this happened. I'm frustrated, but am tempered bye experience that it's better to build back up a little slow than to try to force a fast return to work weights and re-tweak it before it's healed and then be down for the count with no more benching the whole cycle.

    Deadlift
    495x1, 545x1 @6/9 reals/feels
    405x1 and called it quits.
    Notes: The bar kept moving pretty well, and 545x1 was my actual planned top single. The original plan was 465x5x2 afterwards. 545 felt terrible. The bar moved OK, but I felt like my head was going to explode during it, and I had a lot of trouble getting my back tight.

    I audibled a 405 back off, thinking better to get in some work than none at all, and the first rep was again so terrible that I just called it for the day. I'm glad at least I got the top single in, but this just wasn't happening today.

    Was supposed to do some kind of row, too, and skipped those. Would've had to be a bodyweight row on the bar sitting in the racks.

    DB Curls
    35x8, 45x8x2

    Also skipped conditioning. Blargh. Feel pretty bad but better than not getting in anything at all.

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