Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 401

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4001
    Join Date
    Apr 2010
    Location
    Austin, TX
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    7,491

    Default

    Press
    225x2, 245x1, 265x1 @8, 285xf - got out in front of me
    225x8 @9 backoff - vid on IG - belt + wraps for all
    Notes: Haven't been above 275 since the meet, which is now 3 months ago. Despite travel, a very small breakfast, and morning training, presses were moving well so I jumped from 265 to 285 but pushed it a bit away. Womp womp. 225x8 afterwards was fun.

    Bench
    315x5, 330x5x2, 315x5 - EZPZ

    Chins
    55 total, mostly in fives between bench sets.

    Rolling DBs
    50x10x2

    Assault Bike
    25/75 x10 - made all ten this time! Though did ease into it by doing the first two as warm-ups this time.
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  2. #4002
    Join Date
    Apr 2010
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    Austin, TX
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    Default Tuesday, 4/22

    Planned to do my normal Monday bench intensity work, on Tuesday due to my trip and travel, but between lack of sleep and travel, I didn't have it in me so I reduced things to a lighter day.

    Bench Press: 1ct pause
    309x3x5

    Press
    177x7x3

    Lat Pulldown
    1x8 @6, 4x8 @7
    Tricep Rope
    3x10

    AirDyne Bike Intervals
    25/60 x9
    Last edited by Michael Wolf; 04-25-2019 at 07:53 PM.
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  3. #4003
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    Apr 2010
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    Austin, TX
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    Press: 4" belt
    238x1 @6 (was easier than expected)
    221x2x4 @7-8 (some sets were harder than expected)
    Video: 238x1 rep on IG

    Bench
    310x5, 332x5, 310x5, 299x5

    Chins and Pullups
    44 total / 22 each

    DB Curls - Strict
    40x8, 45x8x2

    Airdyne Intervals
    25/60 x11 - 2 warmup, 9 work

    Back is improving now but pretty slowly. Plan on doing some rack pulls from knee height up to 185 on Monday (did 135 just above knee on Weds).
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  4. #4004
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    Apr 2010
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    Austin, TX
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    Bench
    365x2, 376x2x3 @8ish
    Notes: Bench still feels weak, but better than last week. Bodyweight down to 280.0 today, from a high of 291.2 at my meet weigh-out 14 weeks ago. Bringing it down nice and slow so training hasn't been much affected, I suspect this has more to do with travel and only getting 2 sessions in last week.

    Rack Pull: On Kneecap
    45x6, 135x6, 185x5x2
    Notes: Back still tweaky but doing a little better so brought the bar down a couple inches from last week and added 50 lbs.

    DB Press
    50x8, 60x8, 70x8x2
    Lat Pulldown
    1x6 warmup, 4x6 work sets

    Tricep Rope
    3x12
    Cable Reverse Flyes
    3x10

    Airdyne Intervals
    25/60 x12 - reduced intensity slightly to be able to do 12. I could actually walk down the stairs afterward without waiting 5 minutes.
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  5. #4005
    Join Date
    Apr 2010
    Location
    Austin, TX
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    Not sure when my next workout will be so logging my Wolf's Disease Chronicles, #452:
    I badly threw out my back, to use the inaccurate but colloquial term, on Tuesday morning. How, you ask? Hoisting a mighty weight at the gym? Performing a heroic feat of strength to save an innocent out in the world? Nope. Standing up from a low seat. Somewhere around 2/3 to 3/4 of the way up, I felt/heard in that visceral way you experience only when it's your own body, a snap and zap, and was immediately in a ton of pain in the lumbar and sacral regions, and could barely move. It's improved a bit since then but still quite sensitive to movement and painful, so will be out for an unknown length of time.

    If I had to guess based on past experience, end of next week for some very light upper body work might be feasible, but that's just a guess, and assuming improvement speeds up once I get past the first few days, as it sometimes does.

    In the meantime, I can't move much, and what I can do I have to do slowly and carefully, especially when it involves putting any moment on my back. If I didn't have to take the dog out, I probably wouldn't have left my place since it happened.

    All from standing up, completely unloaded. It's so stupid I almost have to laugh. Except I can't because it hurts.
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  6. #4006
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
    1,688

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    Ugh. Frustrating. Hope you have a speedy recovery Wolf

  7. #4007
    Join Date
    Nov 2018
    Posts
    118

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    Sorry to hear that Coach. Starting to sound like one of us "old geezer" types. Safe and speedy recovery.

  8. #4008
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    Apr 2010
    Location
    Austin, TX
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    Quote Originally Posted by Ddtediejm View Post
    Sorry to hear that Coach. Starting to sound like one of us "old geezer" types. Safe and speedy recovery.
    Quote Originally Posted by Ryan Arnold View Post
    Ugh. Frustrating. Hope you have a speedy recovery Wolf
    Thanks guys.

    Update, 6 days after the incident: today, Monday, is the first day where I can do most normal, daily activities without major pain or seemingly random sudden shots of pain. Bending over and normal locomotion is returning. I can also sneeze again - one of the most interesting things, which I'd only experienced once before, is when the pain is so bad and so central inside that despite my bad spring allergies, my body would literally shut down all sneezes at the very last second, because it knew my spine couldn't handle them. Such an interesting phenomenon, and also telling about our ability to control things that seem involuntary.

    That said, I can still feel it and certain activities still bring it out more, so I'm not 100% back to normal yet. I hope to be back in the gym sometime between Weds and Fri, for some light work.
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  9. #4009
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    Apr 2010
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    Austin, TX
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    Back isn't 100% back to normal but has gotten much better. I'll be trying out a light workout tomorrow, we'll see how it goes.
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  10. #4010
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    Apr 2010
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    Austin, TX
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    Turns out I really wasn't quite ready yet Friday so waited till today (Monday). Could still feel it a little, particularly after a scary rep during a Press 2.0 rep, after which I immediately switched to a strict press. But went OK overall. Stayed light and easy to be sure.

    Press
    KGs +1lb: 20x8x2, 40x5, 60x5, 70x5, 80x5, 85x2

    Bench
    KGs + 1lb: 60x5, 80x5, 100x5, 120x3, 127.5x2

    Rack Pull - just above knee
    45x5, 95x5, 115x5, 45x5 - 115 was a bit much, going to try staying lighter and prioritize getting pain-free or at least pain-tolerable ROM back first and see how that goes.

    Pullups
    BWx2x8 between sets of other stuff
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