Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 399

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Thread: Wolf's Log: From Cub to Direwolf

  1. #3981
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    Apr 2010
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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
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  2. #3982
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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.
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  3. #3983
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    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.
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  4. #3984
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    Apr 2010
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    Today was a little rough doing another heavy day with only one day rest instead of the two I usually have coming off the weekend, but got it done just fine.

    Bench
    387x3x3 @7.5-8, then 298x10
    Notes: Pretty solid here. Could feel some fatigue from the volume work Saturday but not too bad. Didn't rest too long either, 3-4 mins, and bar speed was still good.

    Deadlift, Snatch Grip:
    3" belt + straps
    419x3, 463x3, 497x3, 430x3
    Notes: Weird numbers courtesy of combining calibrated kilo plates with a 45 lb bar. Solid pulls here, though straps took forever to get on and really dug into my wrists. Need to get some new ones.

    Chins
    BWx2, BWx3x8, BWx5x2 = 36
    - all between other stuff.

    KB Press
    28 x6, 32x5, 36x5x3 - kilos

    DB Curls
    40x10, 45x10x2 - pretty strict
    Straight Arm Pulldowns
    2x12

    C2 Erg
    45/70 x10: 2 warm-ups, 7 @ ~1:53-1:55, last one at 1:45.
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  5. #3985
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    Pretty easy day today.

    Press
    265x1x4 (four singles) with belt & wrist wraps
    200x8 @7.5, belt only.

    Close Grip Bench
    265x8x2
    Barbell Row
    275x6x2

    Rolling Dumbbells
    40x10, 45x8x2
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  6. #3986
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    Jan 2018
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    Quote Originally Posted by Michael Wolf View Post
    265x1x4 (four singles)
    yes, anyone who is not a communist knows exactly what 265x1x4 means

  7. #3987
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    Quote Originally Posted by Fulcrum View Post
    yes, anyone who is not a communist knows exactly what 265x1x4 means
    There has been much unfortunate confusion about notation.
    Quote Originally Posted by Theoden, son of Thengel
    Saruman's arm will have grown long indeed if he thinks he can reach us here.
    The long march through the institutions is long indeed, Theoden.
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  8. #3988
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    Apr 2010
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    A good day in the gym today.

    Bench
    320x5, 353x5x2 @speedy AF, 320x5
    Notes: Very solid here.

    Deadlift: 3" belt
    618x3 @7.5 - PR!
    650x1 @8.5 - second best ever gym pull.
    Notes: I planned on the 618 being a top single before some back-offs but things were moving so well, I decided to hit a new 3 rep PR, my first since doing 600x3 for the first time in 2014 and matching it in 2015. I'm sure I could have surpassed that before, but my heavier pulls have tended to be singles in my old and beat up age, so I just never did it. #feelsgoodman

    650 wasn't as technically efficient, but was still submax. Done at a meet in 2015, that was my all time best pull from the floor till a few months ago (though I did do 675 from 1.5 inch mats a year ago), so matching that on a normal/random day with no special preparation was pretty awesome.

    618x3 deadlift video on IG.


    Leg Press
    135x6, 225x6, 315x6, 405x6, 455x6x2
    Notes: Loading #s based on 45 lb base, since I have no idea what the empty sled weighs and 45 lbs is convenient for tracking.

    DB Press
    55x6, 70x6, 80x6, 85x6x3
    Chins
    BWx3, then BWx5x7 = 38

    DB Curls
    45x8, 55x8x2
    Lateral Lat Pulldowns
    2x10

    C2 Erg
    25/60 x10: 2 warm-ups, 7 @1:42-1:45, last one at 1:37.
    Last edited by Michael Wolf; 03-29-2019 at 11:36 PM.
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  9. #3989
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    Apr 2010
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    Took a shooting class this weekend which involved several hundred draws from the holster, shots, and re-holsterings. Which was, combined with going a little ham on Friday's deadlifts, somewhat fatiguing. I could feel it all today so went a little lighter than planned but still had a very productive workout.

    Bench
    365x2, 387x2, 398x2x2 @7.5, 8.5
    Notes: My earlier, lighter doubles moved fast so went up to 180kg+1lb (45 lb bar). First double was smoked, didn't rest too long for the second and it was slower. No belt or wrist wraps.

    Deadlift: straps, no belt
    398x3x3 @6
    Notes: Pretty easy, but felt the fatigue from Friday's lifts. Used straps cause one of the reps Friday sliced a callus a bit.

    Chins & Pullups
    41 total, mostly in sets of 3-4. Not 100% sure on the split, but about 2/3 chins and 1/3 pullups.

    DB Standing Arnold Press
    65x8x3

    Handstand Pushups
    BW x1, 3, 5
    Notes: Hadn't done these, IIRC, since before my hernia surgery over 18 months ago. Been stretching my wrists out a bit over the last week or two, and jumped back in today, nervously. No prob. If I hadn't already benched and pressed, would've been even easier. The set of 5 was moderately challenging, but could've done a couple more, despite not doing them for over a year and a half, and weighing 10-15 lbs more than the last time I did them.

    Tricep Rope
    3x10
    Straight Arm Lat Pulldown
    2x10

    C2 Erg
    45/60 x9: 2 warmup, 6 @ ~1:52-1:54, then last one @1:45.
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  10. #3990
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    Apr 2010
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    Squat: Belt and sleeves
    Triples up to 409x3.
    Notes: Wanted to go up to the mid 400s today, but back and knees were both a little dodgy so held at 409. Moved reasonably fast.

    Press, Belt, no wraps
    210x5x5 - nothing of real note here

    DB Bench
    80x10, 100x10, 115x10x3
    Cable Row
    4x10

    DB Curl
    40x10x3 - super strict

    Cable Reverse Flyes
    2x12

    C2 Erg
    30/75 x 10: 2 warmup, 7 @1:44-1:46, last one at ~1:35

    Random Note: A powerlifter at the gym asked me for a handoff. Was in the middle of my curls so I said sure, had no idea what I was getting myself into. Turned out he was benching with a (single ply) shirt on, and was going to do over 600 lbs. For those who have never assisted in shirted benching, not only is it heavier than what the lifter can actually do with his own body, but they're in a really poor position to contribute much to the unracking. The guy was really nice and said he didn't know if he could do it if I didn't spot cause no one else in the gym seemed big or strong enough, so I felt guilty and even stayed extra to spot all four of his sets. He did, all to a 2-board: a triple at 606, a double at 628, a single at 650, and then another single at 639. I had to work so freakin hard to get the bar up off the hooks, and then over, cause the guy himself wasn't in much of a position to help with the initial unracking. Very interesting experience, the guy was super nice about it, but it definitely reinforced my lifelong complete and utter lack of desire to ever touch powerlifting gear.
    Last edited by Michael Wolf; 04-04-2019 at 09:31 AM.
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