Wolf's Log: From Cub to Direwolf

[Michael Wolf]

Chops had some complications yesterday from his Tuesday surgery, so my planned leisurely afternoon training slot turned into a rushed "get it in before the gym closes" situation on Wednesday night.

Press: 4" belt
5s @: 95, 135, 175, 205, 225.
Then 245x1.
Notes: 225x5 was really hard. Didn't wear wrist wraps but that's not really why. A little part of my brain was still really nervous about my back, and that held me back some. I still got the rep but it was slooooow. 245 was fine.

Deadlift
135x5 from 4 inches up
135x5x2 from the floor!!!
DB Bench: Neutral Grip
80x8x3
Notes: Deadlifts from the floor! Felt fine, a nice mental boost on a rough day. Only 135 but that's where you start. DB bench was easy.

Cable Row
4x10

[Ryan Arnold]

Chops had some complications yesterday from his Tuesday surgery

Oh no - what happened? Hope he's ok and will be back at 11 soon

[Michael Wolf]

Oh no - what happened? Hope he's ok and will be back at 11 soon

He wants to be at 11 so bad!

He'll be OK, but he re-opened the surgical site and had to get re-bandaged up, this time with instructions to keep the bandage and cone on for the entire 2.5 weeks till the stitches come out. Sad times for the Chopper.

[Ryan Arnold]

He'll be ok. There's no stopping Chops

[Michael Wolf]

He'll be ok. There's no stopping Chops

[Michael Wolf]

Back continues to feel better, still isn't fully back to normal.

Bench
KG+1lb: 150x5, 165x4, 150x5, 135x5
Notes: 165 was planned for 5 but I didn't rest long enough and wussed out on the last rep because I got nervous re: my back, about the hard arch and leg drive I was doing. If I'd rested 1.5-2 more minutes it probably would've been fine. Just a mental lapse, it was still moving alright.

165kg x4 bench set on IG

Deadlift - all from the floor
135x5, 185x5x2 - all good in the hood.
DB Standing Arnold Press
50x10, 60x8x3

Lat Pulldown - Wide neutral grip
5x6: 1 set warmup, 4 sets work
BW Squats
5x5

Tricep Rope - LTE style
2x12

C2 Erg (Airdyne Bike was broken)
25/45 x9: 2 warmup, then 6 at ~1:50, final one at ~1:45.
Notes: Pretty easy. I was nervous at first that my back wasn't ready for the erg and I'd have to call it off, but it felt OK. That said, I was still too nervous to really push it so these weren't that fast and didn't get my heart rate up too much. But glad my back tolerated them, and better than nothing.

[Michael Wolf]

Bench
343x5, 365x5, 332x5, 310x5
Notes: I wanted to do 370x5 or the closest kilo+1lb equivalent but my bench is feeling weak and moving slow. Which is weird cause it was going great before my back snap, and I basically suspended the cut during that time (BW held at 275-278 range) till the last few days when I resumed it (still eating ~3900 cals on training days and ~3500 the other 4 days so not exactly a drastic cut or deficit), so not sure why coming back up is proving so difficult. But at least I did get the 365x5 which I only got 4 of on Friday. I'll start switching down reps on Friday's benching now.

Deadlift
135x5, 225x5x2
Notes: Back felt meh during and right after, but does feel better now a few hours later.

DB Standing Press
50x10, 60x10x3
Leg Press
245x8, 335x8x3

Chins and Pullups
35 total, 20 and 15 respectively, spread over many small sets of 2-4 reps done between other stuff.

DB Curls
40x8, 45x8, then 20x12 hammer curls with slightly slow eccentric.

AirDyne
20/60x7 after a couple warm-up rounds. Pushing almost as hard as before I got hurt. Which still wasn't *that* hard but at least I'm about back to that point.

[Michael Wolf]

Trained with Troup-a-loop today, nice to have him visiting.

Press 1.0: 4" belt
200x5x3
Notes: I'm still nervous about my back doing a press 2.0 reach so doing 1.0s for now. And feeling weak AF for some reason.

Deadlift
KG: 60x5x2, 90x5, 110x5, 120x5
Cable Row
5x10
Notes: DLs once again felt not so great during and right after, but my back feels better a few hours later than it did before.

Totally forget bench assistance womp womp, thaks for distracting me, PETE.

Tricep Rope
3x12

AirDyne
25/75 x8 - about back up to previous intensity. Still a long way to go to where I want to be.

[Michael Wolf]

At WFAC this morning.

Bench: 3" belt
375x3x3 @9, 8, 8.5
275x10 backoff
Notes: First set I looped the last rep badly. Second set I GMFST and did it reasonably well, though still a little harder and slower than it should have been. Last set was OK but was a little fatigued by then.

Deadlift
135x5, 225x5, 275x5
Notes: Wanted 315 but these weren't feeling great on my back, which I am still quite worried and cautious about. Went with the small jump, at least it's still 10 lbs more than Wednesday.

Seated Arnold Press
55x8, 64x8, 73x8,12,10 (I think?)
Notes: Did this silly video based on my last set. We had done it the previous set of 12, but Pete's alarm went off in the middle and auto-stopped recording so we had to do it again. Extra set = extra gains, amirite?

Chins and Pullups
37 total, 22 chins and 15 pull-ups mostly in sets of 4-5 between other stuff.

DB Curls
42x8, 48x8, courtesy of the WFAC weirdly weighted DBs.

[Michael Wolf]

Nighttime lift with Pete, after driving back from the Falls. Tired AF.

Bench
KG+1lb: 130x5, 140x5, 147.5x5, 140x5

Deadlift
KG+1lb: 70x5, 100x5, 125x5, 135x5
Notes: Back still feels weak, unstable, and on the cusp of pain during these so I'm keeping the jumps smaller than I'd like.

DB 1-Arm Standing Press
60x8x4
Lat Pulldown
5x10

DB Curls
2x12, 10