Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 402

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4011
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    Apr 2010
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    The good news is that, generally, things are continuing to improve. The bad is that that one press rep on Monday (last rep @ 80x5) did result in a slight re-tweak, which I can feel during certain movements throughout the day and felt when pressing today. But overall the trend is definitely up.

    Press 1.0
    KG+1lb: 20x8, 40x5, 60x5, 80x5, 85x5, 75x5x2
    Notes: Felt it a bit at 85 so didn't go up from there, but still got 5 reps there instead of 2 on Monday, and more volume overall.

    Bench
    KG+1lb: 60x5, 90x5, 110x5, 125x5, 132.5x5, 140x3, 120x5
    Notes: I was able to arch a little more today without triggering my back, and felt it less when laying down onto/getting up from the bench. Good good.

    Pullups
    BWx2, BWx3x6, BWx2 = 22 total, between bench and press sets.

    Rack Pull: Mid kneecap
    45x5, 75x5, 95x5x3
    Notes: 2 inches lower than Monday, felt better too.
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  2. #4012
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    Apr 2010
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    Quickie on Friday before the seminar in Denver.

    Press
    200x3x2, 165x8

    Bench
    Up to 305x5 and 325x3

    Pullups
    BWx2x10

    RDL
    45x5, 75x5, 95x5x3
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  3. #4013
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    Apr 2010
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    Back is finally starting to feel appreciably better. I'm still taking it slow, because I can still feel it a little bit and knowing my body and its history, re-tweaking badly before it's better would set me back A LOT. So taking an extra few weeks to ramp up slowly, vs pushing it now and risking relapse that would set me back months, is a no-brainer at this point.

    Bench
    KG+1lb: 140x5, 150x5, 160x2, 140x5
    Notes: Was able to use a moderate arch without issue, which is an improvement over my last workout even just 4 days ago, on Friday. Reps moved reasonably fast.

    150 and 160kg bench press on IG

    DB Press
    50x8, 60x8x2
    Lat Pulldown
    4x8

    Rack Pull - below knee
    45x5, 95x5, 115x5x2
    Notes: Felt ok, no issues.

    AirDyne Intervals
    20/60 x6 - low to moderate intensity, just seeing if my back could handle it (it can), and readjusting after almost a month without conditioning now.

    Finally, my man Malice name-dropped me on Rogan yesterday. That was kind of cool. 1 hr 56 min mark, if the link doesn't take you right there.

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  4. #4014
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    Dec 2014
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    Manhattan
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    The deadlift guy!

  5. #4015
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    Apr 2010
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    Austin, TX
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    Quote Originally Posted by Ryan Arnold View Post
    The deadlift guy!
    Just like Rip!
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  6. #4016
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    Apr 2010
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    Back feeling a lot better, but I can still feel it a little bit when I lift. That said, noticeably better than last Friday in Denver.

    Press - 4" belt
    Sets of 5 @ 95, 135, 165, 185, 205. Then 225x3, then 185x5 backoff.
    Notes: Put my belt on again, these felt solid.

    Close Grip Bench
    275x5x3
    Leg Press
    135x6, 225x6, 315x6x2
    Notes: Was real careful on the leg press to start off, back felt ok so I kept going. Super easy, just easing back in.

    Cable Row
    3x10
    RDL
    45x5x3 - just stretching out and mentally reclaiming more ROM in the deadlift positions.
    Last edited by Michael Wolf; 05-23-2019 at 07:35 PM.
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  7. #4017
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    Default Saturday, 5/25

    Bench Press
    320x5, 342x5, 320x5
    Notes: Feeling solid, good to be doing at least one lift at working weights again. Back doesn't bother me while arching or getting on and off the bench anymore.

    DB Press
    50x9, 65x9x2
    Block Pulls: 3"
    95x5, 135x5x2
    Notes: DB Press decided to go up only 5 lbs and add only 1 rep, since I'll be going back to MWF schedule next week so will only have 1 rest day. Instead of 65x10, I did 9. Who does 9s???
    Back felt ok on block pulls. I can still feel it here and there, mostly in the background but enough to know I still need to be careful and take it slow. But after being nearly crippled for a few days, I'm thankful it's so much better only a few weeks later.

    Bench (and block pulls) on IG


    Pullups
    BWx2,3, then 6 sets of 4 = 29 total reps, between other stuff.

    Airdyne Intervals
    25/60 x8: 2 warmup, 5 easy work, 1 cool-down. Still not pushing it, but did more total and pushed harder than Tuesday. Felt good to get back into it, as much as I and my quads hate them when I really push.
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  8. #4018
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    Apr 2010
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    Bench
    325x5, 355x5, 325x5
    Notes: Despite only a day of rest, this went fine. 355 slowed a bit more than usual, but pretty good considering.

    KB Press
    KG: Sets of 6 @ 24, 28, 32, 32, 32, 28
    Leg Press
    Sets of 7 @: 135, 225, 315, 365

    Chins
    BW x3, 4, then 5x5 = 32 total, between the other stuff

    DB Curls
    35x8, 40x8

    Airdyne Intervals
    20/60 x9 - sped up a little today and did 7/9 at that higher speed, first and last easier. Still a little below where I was before but getting there.
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  9. #4019
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    Dec 2014
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    Manhattan
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    Quote Originally Posted by Michael Wolf View Post
    Leg Press
    [/B]Sets of 7 @: 135, 225, 315, 365

    What all the cool kids are doing these days

  10. #4020
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    Quote Originally Posted by Ryan Arnold View Post
    What all the cool kids are doing these days
    It's like the squat, only better, cause you get to do it quasi laying down.
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