Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 398

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3971
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    Apr 2010
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    Austin, TX
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    • phoenix arizona seminar date
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    Planned to train yesterday but I absolutely just crashed after getting home from the 5-6 hour drive back from the Falls. Then I almost lost my chance to train today, too, due to an unexpected dog situation. Everything is fine, but I unexpectedly lost about 2.5 hours in the morning dealing with it. Had to rush training in from 8:45-10pm tonight.

    Bench Press
    275x5, 315x5, 345x5, 315x5, 235x10 with wider grip
    Deadlift: 3" belt
    545x1, 463x4x2
    Notes: Everything moved well here, nice and solid. Feels real good to be back benching again, and pulls are moving well, and my back is about as pain-free as it's been since the January 2017 squatting injury.

    DB Press
    50x8, 60x8, 70x8x2
    Chins
    BW x2,3,4, then 3 sets of 5 = 24

    DB Curls
    40x10x2 - very strict

    C2 Erg
    50/65 x8 @1:55-1:58, last one at 1:50.
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  2. #3972
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    Dec 2014
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    Manhattan
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    Quote Originally Posted by Michael Wolf View Post
    Everything moved well here, nice and solid. Feels real good to be back benching again, and pulls are moving well, and my back is about as pain-free as it's been since the January 2017 squatting injury.
    You shall spit in the face of Wolf's disease

  3. #3973
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    Apr 2010
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    Quote Originally Posted by Ryan Arnold View Post
    You shall spit in the face of Wolf's disease
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  4. #3974
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    Apr 2010
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    Austin, TX
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    DB Bench Press
    100x8x3 with neutral grip
    Lat Pulldown
    2x8 easy work, 2x8 medium work

    Press: Dead Stop, Strict
    165x5, 185x5x2
    Cable Row
    1x10 easy work, 3x10 medium work

    Cable Tris
    3x12

    C2 Erg
    25/50 x11: First 2 warmup, then 5 @1:48-1:50, then 3 @~1:45, then last one at 1:40.
    1:48-1:50 was not intense enough to have the desired effect so sped it up a bit. Overall this was still easier than intended, but that's also indicative that I'm coming back out of the bad conditioning I've been in since the meet.
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  5. #3975
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    Apr 2010
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    Austin, TX
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    Squat: High Bar, 3" Belt
    155x5, 243x3, 309x3, 353x3, 397x2, 419x1
    DB Standing Arnold Press
    40x10, 55x10x3
    Notes: Planned to hit triples all the way up but felt crappy so did a double and single at the top weights. Knees were pretty crabby today and I thought my knee sleeves were in my gym bag but apparently they aren't so that didn't help either.

    Bench Press
    320x5, 358x5, 320x5
    243x10 with wider grip
    Notes: All good in the hood.

    Deadlift: Snatch Grip, beltless
    353x5, 419x5, 463x3
    Notes: 463 felt WAY harder than 419, like I thought I put on a 25kg plate instead of a 10kg. But video review shows it moving OK. Never trust how it felt.

    Video sampling of SQ/BP/DL on IG.

    Chins
    BWx2x5
    BWx3x4
    BWx5 = 27, all between bench and DL sets.

    DB Curls
    50x8, 55x8
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  6. #3976
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    Apr 2010
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    Austin, TX
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    Press: beltless, wrapless, lifting shoe-less
    227x2x2, 227x5 @8, 167x10
    Notes: First time pressing decent weight in these shoes (no-bulls), and I think that was why I was a little off balance on all the reps at 227. Couldn't solidly find midfoot. Usually I don't bother to bring in my gym bag on light days, but since pressing was more medium today, I probably should've worn my shoes. Oh well.

    Bench Press: Close Grip
    275x5x2
    Chins
    BWx2,3,3,2

    BB Row
    135x5, 205x5, 255x5, 275x5

    C2 Erg
    30/45 x 10: mostly around 1:48-1:50, first one a little slower, last one at 1:40.
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  7. #3977
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    Apr 2010
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    Austin, TX
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    Trained with some friends at their crossfit gym today. Equipment wasn't as suited for lifting, but it was way more social and fun. I need to find a way to combine the two.

    Bench: no belt or wraps
    335x5, 365x5 @8, 315x5x2
    Notes: Choice between super spinny and pretty spinny, made this less than ideal. Still got it done, though keeping wrists locked in place on the unrack and rebound was challenging, spending focus and and energy there instead of into the actual lift.

    Deadlift: 3" belt
    600x1 @7.5
    425x5x2 @6
    Notes: First time at 600 since the meet and it moved real nice and smooth. I've only ever done a triple with 600, but pretty sure I could've beaten that today had I wanted to, despite being way off my peak. Back-offs were lemon squeezy.

    Pullups
    BWx2x3
    BWx3x5 = 21 total

    KB Press
    24x6, 32x6x3 (Kilos)

    Rolling DBs
    40x10, 45x8x2

    C2 Erg
    45/60 x9: First @ 2:05, 7 @ ~1:55, last @ 1:47.
    Last edited by Michael Wolf; 03-13-2019 at 07:29 PM.
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  8. #3978
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    Jan 2018
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    Quote Originally Posted by Michael Wolf View Post
    Trained with some friends at their crossfit gym today. Equipment wasn't as suited for lifting, but it was ...

    Choice between super spinny and pretty spinny, made this less than ideal. Still got it done, though keeping wrists locked in place on the unrack and rebound was challenging, spending focus and and energy there instead of into the actual lift.
    .
    Nice lifting as always Wolf....

    But it may seem weird to this post here, but the thread I'm referencing is locked.
    Wish we had your input HERE ,as many seem to be confused on the subject. That effect could even be called (stretched to) a safety issue.
    I myself hate benching with a good bearing bar. OHP is not as bad, but I get the grip-instability-thing there too at times.

  9. #3979
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    Apr 2010
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    Austin, TX
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    Quote Originally Posted by Fulcrum View Post
    Nice lifting as always Wolf....

    But it may seem weird to this post here, but the thread I'm referencing is locked.
    Wish we had your input HERE ,as many seem to be confused on the subject. That effect could even be called (stretched to) a safety issue.
    I myself hate benching with a good bearing bar. OHP is not as bad, but I get the grip-instability-thing there too at times.
    Without going back and reading that thread, I'm guessing from your quoted context that it was about training the slow lifts with a spinny bar? I personally find it distracting for everything but the DL, though in fairness part of that is due to the (seemingly) unusual way I unrack my bench. Most people take the bar out from the front of the hooks. I actually take mine out of the back, and literally grind it up the back of the hooks as I lock out my elbows so it's contacting the hooks the whole way up. This allows me to maintain my tightness and position much better. The downsides are:
    1. With a spinny bar, this obviously makes it MUCH harder to keep my wrists rigidly in place, as the thing wants to spin in my hands as it drags up the back of the hook.
    2. I'm more likely to hit the hooks during a rep, since I need to be 2-3 inches further back on the bench to unrack.

    So there's plusses and minuses. I've figured out how to not do #2, and #1 usually isn't an issue since I generally have access to bars that aren't super spinny. But when only spinny are available, it becomes an issue. I'll note that it's not any spin that's an issue - I trained with the same B&R bar for 6 years and it spins well enough to clean and snatch with just fine. But never had this issue.

    That said, I do find that it's not ONLY unracking the bench where I have the issue. But that's a big part.
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  10. #3980
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    Apr 2010
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    Austin, TX
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    Press
    255x2x2 @9, belt + wraps
    225x5 @8 - belt only
    185x10 - naked
    Notes: Moved OK today, now that I'm benching real weights again, and upped from 3 to 4 sets on Weds, I felt that a bit here but still went fine. 225x5 is kind of my press "set point" now. I know even if I slack off a bit, as I have been since the meet, that if I can do 225x5 with gas in the tank, that I'm in striking distance enough to ramp up and hit new PRs over a 10-15 week block.

    Leg Press
    Sets of 8 @135, 225, 315, 405, 405

    Close Grip Bench: 2ct pause on last rep
    275x5, 295x5x2

    Lat Pulldown
    5 sets of 6: 1 warm up, 1 easy work set, 3 hard work sets

    DB Curls
    45x8x2 - strict

    C2 Erg
    20/40 x10 @1:42-1:45
    275/1:30 x 2 @ ~1:55
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