Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 404

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4031
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,568

    Default Weds, 6/12

    • phoenix arizona seminar date
    • texas seminar date
    Press: 4" belt
    205x5, 227x2, 244x1 (wraps), then 166x10.
    Notes: 244 wasn't speedy like it would've been a few months ago but was a lot better than the 245 slowpoke of a rep I did 2 weeks ago, when my back was even worse than it is now. So there's that.

    244 and 166 press on IG

    Leg Press
    245x8, 335x8, 385x8x2, 335x8
    DB Close Neutral Grip Bench
    70x8, 90x8, 100x8x2
    Notes: Started with 100 lb plates on leg press. Moved well. DB Bench felt weak. Was doing 100x8 overhead not that long ago. Blargh.

    Cable Row
    5x8
    Tricep Rope
    1x15, 2x12

    Assault Bike
    25/75x10 - 2 warmup, 8 work intervals
    Notes: All measures of output are totally different here than on the Airdyne I was previously using, so can't compare apples to apples. Tried to find a similar level of effort, notice the watts that yielded on this bike, and then base the rest of the intervals off that.
    Last edited by Michael Wolf; 06-13-2019 at 09:16 PM.
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  2. #4032
    Join Date
    Apr 2010
    Location
    Austin, TX
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    Default

    Bench Press: 3" belt + wraps
    385x3 @9, 365x3 @8
    285x10 back-off
    Notes: Not perfect but solid.

    Deadlift
    Sets of 5 @ 135, 225, 275, 315
    Notes: First time in a long time, that I didn't have a significant nagging (or worse) pulling in my left lower back while deadlifting. Much better than Monday.

    KB Press
    KGs: Sets of 6 @ 24, 28, 32, 32, 32
    Chins
    3, 4, then 7 sets of 5 = 42

    Cable Bicep Curls
    3x12
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  3. #4033
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    Apr 2010
    Location
    Austin, TX
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    Default

    Bench
    315x5, 335x5x2, 315x5

    Deadlift
    335x5, 365x1

    DB Seated Press
    55x8, 70x8, 80x8, 85x8x2
    Pullups
    BWx3x12 between all the other stuff =36

    DB Curls
    40x8, 50x8x2

    Assault Bike
    20/45 x10
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  4. #4034
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
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    Default

    Press: 4" belt + wraps
    245x2, 255x1 @8-8.5.
    225x2x4 @7.5
    Notes:Back felt noticeably better here today, I was still very slightly apprehensive about using the hip reach, but less than last week, and barely felt anything. Feels good to not be feelin so bad.

    245 and 255 press sets on IG

    DB Bench
    105x8x3
    Leg Press
    405x8, 455x8
    Notes: SUPER EASY, BARELY AN INCONVENIENCE!

    Triceps
    3x12

    C2 Erg - didn't do cable row bc I was doing erg for conditioning for the first time in a quite a while.
    35/70 x10: 2 warmups, then 8 @ 1:45-1:51 pacing. Not easy, not hard. I stayed pretty conservative because of a combo of my back and the longer interval length comapred to the 20-25s I've been doing on the bike, I wasn't sure what to expect. In hindsight, I would've kept them all at the lower end, like 1:45-1:47 and that would've been more appropriately challenging.

    Onto Boston for SQ and DL camp with the venerable Pete Troupos!
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  5. #4035
    Join Date
    Apr 2010
    Location
    Austin, TX
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    Default

    Today at Cambridge Strength, outside of Boston.

    Bench: 3" belt
    375x2, 395x2 @9 (wraps), 365x2x2
    295x10
    Notes: Misgrooved the second rep of 395, which annoyed me because the first rep moved real smooth and fast. Oh whale.

    Deadlift
    365x5, 405x1 (like a powah-liftah)

    Chins
    BWx4, 5, then 3x6, then 4x5 = 47
    DB Standing Arnold Press
    55x10, 65x10x3

    DB Super Strict Curls
    35x10, 40x10, 35x10
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  6. #4036
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
    1,780

    Default

    Quote Originally Posted by Michael Wolf View Post
    haha nice. Glad to see the back is improving

  7. #4037
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,568

    Default

    Quote Originally Posted by Ryan Arnold View Post
    haha nice. Glad to see the back is improving
    Thanks dude. Trying to harness young Chops' healing powers.
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  8. #4038
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
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    Default Mon, 6/24

    At Adelante Barbell in NJ with longtime client, friend, and prospective SSC Rick Yule who was kind enough to chauffeur me to and from the gym as well. I thought I might be sluggish considering the recent travel to Boston, the all day camp Saturday, walking all around town Sunday, then a 4 hour train ride down earlier on Monday

    Bench
    315x5, 335x5, 345x5 @8, 315x5
    Notes: Planned to repeat last week's weights but it moved so well that I went up to 345 for the top set and there was plenty still in the tank.

    Deadlift
    405x5, 455x1
    Notes: Back's been feeling better, faster, so jumped to 405 and it was OK. Then 455 for the single, which felt heavy given that I haven't actually pulled anything that would count as a work-set for about 10 weeks. Still doesn't feel quite right, but a lot better than even a few weeks ago.

    345 Bench and 405 DL on IG

    DB Press
    75x8x3
    Chins & Pullups
    Honestly I lost count while chatting with Rick. I think I did six triples of pullups and six sets of 4 chins = 42, but not 100% sure. Started between bench sets and just popped a set in between just about every other warm-up and work set.

    DB Curls
    50x8x3
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  9. #4039
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
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    Default

    Quickie at Solace in Manhattan today before heading to the airport to get home.

    Presses (For The Dresses): 3" belt + wraps
    195x5, 205x5, 215x5 @8
    Notes: I'm still a little hesitant with my back to do big, full reaches (not that my reaches are every really that big, I have white man's hips for sure). But went well and moved reasonably fast, triceps were fatiguing a little so I don't think more than two more in the tank, but pretty happy nonetheless.

    215x5 press on IG

    Close Grip Bench
    275x4x3
    T-Bar Rows
    135x8, 160x8x2, 135x10
    Notes: No heavy enough DBs to use for Bench, so went with CGBP at ~80% of my top set from Monday, but for 4s. No cable row so used the T Bar handle attachment. Back was a little crabby with the TBar's but not enough to stop doing em.

    Rolling DBs (Triceps)
    40x10, 50x9x2

    Assault Bike Intervals
    20/60 x10, 2 buildups, 8 work sets
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  10. #4040
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,568

    Default

    starting strength nutrition camp
    Bench: 3" belt + wraps
    377x1, 399x1, 410x1x2, 377x2
    301x10 (no gear)
    Notes: Not speedy but solid. Bench finally climbing back up over 400 for first time in a while.

    410x1 and 301x10 bench sets on IG

    Deadlift: 3" belt
    425x5, 475x1
    Notes: Back didn't feel great here, but good enough to get the job done with no issues. 485 is where I first tweaked it in early April, that led to the really bad fuck-up from standing up out of a chair in early May, so while it's still not back to pre-tweak status, doing a single at about that weight without incident is nice.

    Chins
    BWx4, then 6 sets of 6, then a final set of 10 = 50. Done between sets of DL, mostly.

    KB Press
    24kg x6, 32kg x6x4

    Cable Curls - Super Strict
    3x10,10,12
    Straight Arm Lat PD
    3x12

    Assault Bike Intervals
    15/45 x10 then a 1 min ride at about as fast as I could sustain for a minute. That last one felt easy at 20s, hard at 40s, killer at the end.
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