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Thread: Wolf's Log: From Cub to Direwolf

  1. #3981
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,405

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    Bench
    375x3x3 @7
    287x10
    Notes: 375 triples were speedy. Pretty damn pleased with how well this re-ramp is going. Pretty close to my best bench numbers now despite being somewhat lackadaisical about training for a while plus having to rehab bench from scratch yet again after a pec strain.

    Deadlift: Shoes & 3" Belt
    430x4, 452x4x2

    375x3 Bench and 452x4 DL on IG

    DB Press
    50x7, 65x7, 75x7x2

    Chins
    BWx3, then BWx4x7 = 31, all done between sets of the other stuff.

    Straight Arm Pulldown
    2x10
    Tricep Cable
    2x10

    C2 Erg
    25/75x10: 3 warm-ups, then 7 @1:38-1:41.
    275/1:30 x2 @~1:55
    YT * IG * FB

  2. #3982
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,405

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    Press: Belt, no wraps or lifters
    200x5, 205x5x4
    Notes: Solid, strong, easy. My consistency in hitting 3x/weekly again, plus my bench being back in training and not rehab category, is really showing now. Pressing 200 feels like it's supposed to at this stage of my strength progression, not heavy like it did a few weeks ago.

    Barbell Rows - For the Barbell Bros
    135x5, 185x5, 225x5, 275x5, 300x5x2 - no real surprises here.

    Close Grip Bench: 2ct pause on last rep
    265x5, 276x5x2
    Notes: 276 is what you get when you combine a 45 lb bar with kilo plates.

    Chins
    BWx2x6

    DB Curls
    40x10, 50x10x2

    C2 Erg
    1 min / 1 min x 8 @ 1:57-1:59. I was hoping to hit these at around 1:55 but I'm not quite ready for that yet. The most recent time I was in decent shape, last summer, I was rowing twice a week and hiking moderately challenging trails with the pup for 75-90 mins 2-3x/week, and I could do these at 1:52-1:53 with less HR elevation than I had here at 1:57-1:59. I'd really like to get to where I do that at 1:45 or so.
    YT * IG * FB

  3. #3983
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,405

    Default

    Squat: Low Bar - belt and rehbands
    419x3, 441x3
    Notes: Knees were fine through 309, but progressively more painful after that. Still, was able to control the speed of my descent for the most part, even though my knees stay back on the way down then slide forward, and don't get out as far as I'd like, no matter how hard I focus on them. Still happy to squat a little bit again.

    Deadlift: 3" belt
    540x2x2 @7
    463x5 @6.5 - straps
    Notes: Very solid here, happy with these.

    Bench Press
    315x5, 335x5x2, 315x5

    Lat Pulldown
    4x8 - 1 warmup and 3 work sets

    Tricep Rope
    2x10
    Cable Reverse Flyes
    2x12

    C2 Erg
    30/90 x8: 2 warm-ups, 5 @1:45, last one at 1:40. A little on the easy side.
    YT * IG * FB

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