Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 411

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4101
    Join Date
    Apr 2010
    Location
    Austin, TX
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    7,598

    Default

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Press
    205x3, 215x3x2
    Cocaine DL
    135x5x5
    Notes: EZPZ.

    Bench Press
    275x5, 305x5x2, 275x5
    BW Squat
    BWx8x5
    Notes: EZPZ

    Lat Pulldown:Neutral Grip
    150x10, 165x10,10,10,6
    Paloff Holds: 4 sets
    Notes: Ramping LPD volume back up, still pretty easy, just no need to hurry and get real sore.

    LTEs
    90x10, 110x8x2
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  2. #4102
    Join Date
    Dec 2014
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    Manhattan
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    1,818

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    Quote Originally Posted by Michael Wolf View Post
    Feeling like I'm doing some work again, still light but just a general feeling of accomplishing something in the gym instead of purely punching the clock.
    Same. Let's do this Brooooooooooo!!!!

  3. #4103
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    Apr 2010
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    Austin, TX
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    7,598

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    Quote Originally Posted by Ryan Arnold View Post
    Same. Let's do this Brooooooooooo!!!!
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  4. #4104
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    Apr 2010
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    Austin, TX
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    Default Friday, 10/4

    Front & High Bar Squat: 95x5, 135x4, 185x3, 225x3, 255x3 each
    High Bar Only:275x3, 285x3
    Front Squat Back-Off: 185x5
    DB Bench Press (between SQ sets):
    90x8, 100x8x2
    Notes: All pretty solid. Put belt on for high bar for the first time since resuming squats and even though it was a 3", still pinched a bit so need to get the placement right for that. All in all, nothing of note here. Since it's been so long since I've front squatted regularly, my front rack mobility isn't fantastic; additionally, I have short humerii and longish forearms, so the deck is somewhat stacked against me for FS. So I won't be pushing the FS super hard. I'll let it slowly tack up with time as my regular squat goes back up, but won't be pushing my rack mobility limits. Tried using straps but couldn't make it work in a way that wasn't even worse than holding a front rack.

    Deadlift
    255x5, 295x5 after CDL and DL warmups
    CDL Back Offs
    185x5, 135x5
    Cable Row (between sets)
    150x10, 180x8, 195x8x3
    Notes: All OK here too, nothing exciting.

    DB Curls
    40x8, 50x8x2
    Plank
    30,35,35s

    Assault Bike
    15/50x10
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  5. #4105
    Join Date
    Apr 2010
    Location
    Austin, TX
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    Default Monday, 10/7

    Bench Press
    315x3, 335x2, 350x1
    BW Squat
    BWx9x5
    Notes: Bench feels heavy but moves fast. Just re-acclimating to the feelings of holding and pushing heavy weights.

    Press
    185x5, 205x5x3
    Cocaine DL
    Empty bar and light dumbbells
    Notes: Re-tweaked my back at some point, probably Friday but I didn't feel anything happen at the time. Felt a little teeny tiny something Friday night, then got worse over the weekend. It's not a terribly bad one, but is annoying, so kept the CDLs real light.

    PR and BP still without belt or wraps.

    350 bench and 205 press on IG

    Lat Pulldown - Neutral Grip
    195x7, 210x7, 225x7x3
    Paloff Holds - 4 sets

    Tricep Rope
    110x12, 120x12x2
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  6. #4106
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,598

    Default Tues, 10/8

    Still don't know how it happened, but back tweak continued into yesterday, feeling about the same as it did Monday. Interesting thing is that this feels more like one of the traditional back tweaks I've had intermittently since 2008, less like the super resilient, supertweak I've had more recently. So hoping this one will go away and leave me alone, like they used to. Anyway, just did super light cocaine DLs instead of any regular DL; I was slotted for leg press anyway, and that went fine, which also indicates it's not as bad of a tweak as the previous recent ones didn't allow me to even leg press.

    It's already a little bit better today, so hoping that's a general trend; we'll see how it feels Friday and I'll make a gametime call on squats and pulls.

    Cocaine DL
    45x10x2, 88x5, 108x5x6, 88x5
    Dumbbell Standing Press
    55x9, 65x9x2
    Notes: Kept DL super light and easy; did some of the sets later on at the end between curls and planks. Added 1 rep to presses; easing into increasing the difficulty here, since I've never really run a 4 day split like this with upper body. The 3 day program I'd been doing in 2017 and 2018 worked really well, but the Mon and Fri workouts were about 3 hours long if I did conditioning, and they also didn't include any leg press or squats. Adding those back in just wouldn't be feasible on that 3 day program, unless I did 2-a-days. Trying to make it work similarly on the 4 day split. I'll post about this in a separate post below.

    Leg Press
    455x8, 515x8, 455x8
    Cable Row
    180x10, 195x10x4

    DB Strict Curls
    30x12x3
    Plank
    35s x3
    Notes: Now that stricties are up to 12s, I'll go to 35 and drop reps back down.

    Assault Bike
    25/65 x8
    Notes: Doing these about as fast as I was doing my 15/45s a couple months ago, and they feel easier, if anything. I haven't nearly pushed myself to even close to the limit on any conditioning yet, but performance keeps going up relatively quickly. I really hate that raw throat, absolutely breathless, heart hammering feeling; so the longer I can avoid it while still getting in better shape, the better. I'll probably have to go there eventually, but as long as the numbers improve, I don't see a reason to rush into it.
    Last edited by Michael Wolf; 10-09-2019 at 09:48 AM.
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  7. #4107
    Join Date
    Mar 2019
    Posts
    159

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    Is your back tweak in the T12L1 area, mike? Trying to compile a list of shit that provides some relief for the tweak thats been nagging me for the better part of a year.

    Oddly enough heavy “hip thrusters” seem to be at the top of the list. I do these very discretely when the gym is empty and there are no witnesses.

  8. #4108
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    Apr 2010
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    Austin, TX
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    7,598

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    No, it's much lower.
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  9. #4109
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    Apr 2010
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    Austin, TX
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    Press: 4" belt (loose)
    215x3, 225x3x2
    DB CDL
    Sets of 5 @20, 30, 40, 50x3 sets
    Notes: Finally starting to feel back in my groove here, towards the end of week 3 of this block (which will be 13-15 weeks, depending how things go). I'm getting used to the 4 day program again, both in terms of the program itself as well as the general logistics of going to the gym four days a week.

    Lifts themselves are starting to feel a little better, a little more back to normal. Though I did 225x5 several times over the past few months, it always kind of felt weak. While not any kind of objective measure, I wasn't internally satisfied with it even though I did it. Doing 225x3 today, I felt very solid with it for the first time in a while, probably since April when I hit 225x8 on my NYC trip. I hope to be back at peak 225x10 by the end of this cycle, but will DEFINITELY be back to 225 for routine work sets of 5 pretty soon. I remember the very first time I did 225x5 as a routine work set in 2015 and how excited I was. It's a place in my training I set as a baseline ever since.

    Bench Press
    295x5, 315x5x2, 295x5
    Goblet Squat
    Sets of 6 @20, 30, 40, 45, 50
    Notes: Bench was pretty uneventful, just ramping back up. Did the goblets to test out my back a little further, they felt fine. Back generally feels better than yesterday, the first clear day to day improvement since it happened at some point Friday. And felt better at the end of the workout than before, always a good sign.

    225x3 press and 315x5 bench on IG

    Lat Pulldown (neutral grip)
    150x10, 165x10x4
    Paloff Holds
    4 sets
    Notes: Last week did 6 reps on the 4th set with 165. This week did all 10, felt easy. Will move to 8s at the next full increment, 180, next week.

    LTEs
    90x10, 110x10x2
    Notes: Same weight as last week but did the 110s for 10 instead of 8.
    Last edited by Michael Wolf; 10-10-2019 at 06:53 PM.
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  10. #4110
    Join Date
    Apr 2010
    Location
    Austin, TX
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    7,598

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    starting strength coach development program
    It went from 95 to 45 overnight here in Austin, so today was a perfect day for an early wake-up and workout so I can catch a flight later. And by perfect, I mean absolute shit.

    My back is feeling a little better but wasn't ready to go back to adding weight on full squats and DLs, but was good enough to do some light ones, which is better than usual this quickly, so I'm encouraged by that.

    Cocaine DL
    45x5x2, 95x5x2, 135x5x2, 185x5x2 (also did a few sets of sumo here, to see how it felt on my back; not zero but not too bad).
    DB Bench Press
    100x9x3
    Notes: CDLs were uneventful, aside from what I wrote above. Last week did 90x8, 100x8x2 on DBBP, so added one rep to all sets and did all three sets at 100. Starting to build some momentum and feel good here, but considering I threw up the 100s for 2-3 sets of 8 seated PRESSES last winter, still a long way to go. That said, these are pretty easy and there's lots of room before they get tough here.

    High Bar Squat: Tempo 2-0-1
    45x5, 95x5, 135x5x4
    Cable Row
    195x8, 210x8x3
    Notes: Being early, cold, and cranky left my front rack pretty crappy so I ditched the front squats after 95. I did hold 10-15s in the front rack to stretch the position out between every set of high bars. Did the squats nice and slow to be careful with my back and it went fine. Rows, added on plate to the stack and dropped reps from 10 to 8, but I'll do this for 9 or 10 next week. I'm now one shy of maxing it out.

    DB Curls
    40x9, 50x9x2
    Planks
    35s x3
    Notes: Added 1 rep to curls.

    Assault Bike
    15/45 x10, pushed it harder again. Still not crushed by these but my objective performance keeps going up so OK.
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