Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 413

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4121
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    Apr 2010
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    Austin, TX
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Press: 4" belt, rogue wraps
    242.5x3, 252.5x2, 260x1
    190x10
    Goblet Squat
    60x10x3
    Notes: Presses generally went well but I'm still having the issue of seemingly running out of air and getting lightheaded when I unrack heavy press sets. Never had this issue before and not having it on any other lifts, but it affected my 260 enough that I had to stop, re-breathe and re-set, before the first rep instead of my usual taking one big breath before unracking and using that same breath for the first rep. Getting out of my usual rhythm also threw me off a bit, so 260 was a little forward in addition. It still wasn't a grind, but was noticeably slower than it would've been.

    Comparison here: Michael Wolf on Instagram: “242.5x3 / 252.5x2 / 260x1: One of these things is not like the other. I’m having trouble with running out of air and getting slightly…”
    FWIW, I'm happy to see my initial walkout looks basically identical, perfectly repeatable, until I have to stop and re-breathe for the 260.

    Bench Press
    337.5x5x4
    DB CDL
    25x6, 35x6, 45x6, 50x6
    Notes: Nothing much to report, bench was fine.

    Lat Pulldown
    195x10x4
    Paloff Holds
    4 sets, 12/3x3 per set

    DB LTEs
    45x10, 55x10x2
    Ext Rotations
    2x12 @2

    Tomorrow will be an early one (for me), as I have to catch a flight in the afternoon. Not looking forward to early deadlifts, but alas, not training isn't an option.
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  2. #4122
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    Apr 2010
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    Deadlift: 3: belt
    435x3
    DB Bench Press
    110x8x3
    Notes: Did some CDLs in the warmup and again for light back offs. I can't say my back feels fully healed and back to normal, but it does continue to generally feel better than it has, and hold up.

    Leg Press
    545x8, 585x8x2
    Cable Row
    200x8, 230x8x3 (whole stack + a 5lb adder weight)
    No notes.

    DB Curls
    45x10, 55x10x2
    Plank
    40s x2

    Assault Bike
    15/40 x6 - 46 cals

    Notes: Had to rush a bit to make a flight so skipped a few intervals and one plank, in order to preserve the main work and of course the curls. Had to cheat the last rep of the last set of curls a bit more than I like to but generally things are going well.

    I have travel and this family event this weekend, so I get an extra day off - 3 days with no training. Then next week will be a low stress week. I'm 6 weeks back into hard training and the ramp up is going well, but I'm feeling a bit beat up. A slightly easier week will be good.
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  3. #4123
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    Apr 2010
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    Monday and Tuesday, both slightly rushed for time, at the old stomping grounds Solace NYC.

    MONDAY

    Bench Press: 3" belt
    365x2, 395x1, 415x1
    Notes: Looped 415 a bit but still moved fast. Reduced heavy reps from 6 to 4 total, and didn't do a backoff set of 10 this week.

    Press: 3" belt
    210x5, 230x5, 210x5
    Notes: Dropped sets from 4 to 3 and did only one at a heavier weight (225 to 230), the other two at a slight off-set.

    Chins
    Ring Row x8 warmup. Then 3,3, 8, 4, 4, 4 = 26. Hadn't done chins in a while so as not to exacerbate my recurring left pec issue, but no pulldown option here. Felt weird but OK.

    LTEs
    70x10, 100x8, 120x8x2

    TUESDAY

    High Bar Squat: 3" belt
    365x3, 405x3, 425x3
    Notes: Did 135x5 then triples all the way up to the top one at 425. No backoffs. The combo of low frequency, low volume, and high bar seems to allow me to do this right now so not jeopardizing by trying to do more, even though I REALLY want to.

    425x3 high bar squat video on IG

    Cocaine DL
    135x3x2, 155x3x2, 175x3x3
    KB Press
    32kg / 70lb x6x3
    Notes: Cocaine DLs were straight forward. Used KB instead of DB but only did 70 lbs x 6 reps instead of 75x10 that I would've normally done.

    Ring Row
    BW x10x4

    DB Strict Curls
    35x13x3 - pumped
    Plank
    35s x 3 sets

    Assault Bike - the screen wasn't working so just "did some intervals." Should be enough to limit conditioning backslide.

    A good start to a low stress week, that should be hard enough to not require a big re-ramp back up, bu easy enough to leave me fresher at the end than when it started.
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  4. #4124
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    Press: 4" belt
    245x2, 257.5x1, 267.5x1 - wraps for 267.5 only.
    Goblet Squat
    Up to 65x8x2
    Notes: Low stress week continues, so just did a double and 2 singles instead of 3,2,1, and no back-off set of 10. But did add 7.5 lbs to the top single from last week. Moved decently, not great but not too bad.

    Bench Press
    317.5x5, 342.5x5, 317.5x5
    DB CDL
    20x6, 30x6, 40x6, 50x6x2
    Notes: Bench was good, 342.5 moved well. Dropped one of the usual 4 sets and did the other 2 at a slight offset.

    267.5 press and 342.5 bench on IG

    Lat Pulldown
    200x8x3

    DB LTE
    45x10, 55x10 - dropped a set.

    Paloff Holds
    2 sets - dropped a couple sets
    Cable Ext Rot
    2x12 @2
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  5. #4125
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    Apr 2010
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    Deadlift: 3" belt
    455x3
    DB Bench
    95x6, 105x6x2
    Notes: DL went well. Despite my back being cranky ever since spending ~7 hours on a plane on Tuesday, it held up well for these pulls. Dropped volume and intensity a little for the DB BP, but still did a smidge of work.

    455x3 DL Video on IG

    Leg Press
    545x6, 585x6, 600x8
    Cable Row
    195x8, 210x8x2
    Notes: Did 1 new, heavier workset of 8 in the LP, did 6s on the way up however, so the buildup sets had a slight volume deload.

    DB Curls
    45x8, 55x8
    Plank
    35s x2

    Assault Bike
    15/45 x8 - 55 cals
    30/60 x4 - 42 cals
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  6. #4126
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    Apr 2010
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    Austin, TX
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    Default Monday, 11/11

    Bench: 3" belt, rogue wraps
    385x3, 410x2, 430x1
    275x10
    Notes: 410 moved pretty well and I'm happy with it. I did 410x5 with several reps left in the tank back in January, so I'm not back to that yet, but I could've done this for a set of 4-5 if I had to. 430 moved OK but I looped it after losing some focus because someone at the gym made me laugh pretty hard right as I was getting set up for the lift. Considering the loop, I'm happy with the bar speed but I really need to get this heavy rep looping under control. 275x10 backoff was EZPZ.

    I didn't do any goblet squats - might take em down to once a week.

    Press: 4" belt, rogue wraps
    232.5x5x4
    DB Cocaine DLs
    20x5, 25x5, 35x5, 45x5, 50x5x3
    Notes: Press was a little challenging but pretty solid. Not near max yet, but slowing down a little.

    410, 430 bench and 232.5 press videos on IG

    Lat Pulldown (neutral grip)
    225x8x4
    Notes: Switched to a handle that requires 3-4 inches more ROM and it definitely made a difference. It's the narrower typical triangle handle, compared to the longer neutral grip handle I've been using that flares out more for a little wider grip. I like the wider better, but I couldn't really get full ROM back up at the top because the weight stack would settle back down a bit before I reached full extension, so this may be better. Definitely made it harder, I really felt it and the subsequent assistance work was harder too.

    DB Strict Curls
    35x13x3
    Notes: Held steady here, the shorter handle for pulldowns "pre-pumped" my biceps more than the previous handle so these were harder than they have been. I also was supposed to do LTEs but confused Mon for Tues arm work for some reason, so I'll do the LTEs today, maybe slightly easier so they don't affect Thursday's work as much.

    Paloff Holds
    2 sets
    External Rotation
    3x10

    All in all, I'm now back to roughly the 90% range on press and bench. Some rep ranges I'm still a little below, but overall roughly at the 90% mark. My goal when starting this block ~8 weeks ago, was to get back to 95% by new years. Considering where I am now, I think I'll be able to get higher and maybe match or even slightly exceed my press and bench PRs, which would be awesome! Not counting my chickens before they hatch, but things are going as well as I could've hoped for so far.

    I'm now moving from weekly to every other week progression in my upper body lifts. So still fairly rapid but slowing down a little. IIRC, I was trying to hit a press or bench PR at some rep range (generally not 1RM till the very end) every 3-4 weeks during my previous meet prep block, but I'd have to go back and double check that.

    Because of my back, I didn't have a specific DL goal, mostly just to be able to DL again and get back to some working weight. With 475x3 planned for Friday, I'm there. So while I definitely won't get back to 700 by New Years, at least I should be at decent working weight, maybe 545x3 or even 585x3 if things really go well.

    I'm looking at a USPA meet right here in Austin, in mid-March, as a possible return to the platform - so I don't have to travel, and it gives me time to take a few weeks easy after this block, and then do a ~10 week meet prep block to get ready. No commitments yet but I'm eyeing it.
    Last edited by Michael Wolf; 11-12-2019 at 01:35 PM.
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  7. #4127
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    Apr 2010
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    Squat: 4" belt
    High Bar/Low Bar: 135x5/5, 225x5/5, 315x3/3, 365x3/3, 405x3/3
    Notes: LOW BAR SQUATS ARE BACK IN THE MENU, BOYS!!
    Was slated to high bar up to 435x3, but cut it at 405 since I was pairing a high bar with a low bar at every increment, so effectively doubled my volume. So held the weight back at 405, but was SUPER excited that I could low bar at all, much less immediately back up to an easy 405x3. Knees were rough as expected, but that's a given; back held up well. The hardest part was actually probably getting a narrow enough grip to unrack, after so much time way from low bar squats and all the upper body work in between + my 1 surgically repaired soldier and the other that will probably eventually be.

    But ya, all things considered, couldn't really have gone better. Also had a new 4" dominion belt (cause I wanted one), and new knee sleeves (cause I left the rehbands I've had for years at Solace in NYC and they couldn't find them when I asked. Womp.)

    405x3 low bar squat on IG

    Cocaine DL
    135x3x2, 155x3x2, 175x3x3
    DB Seated Press
    70x10, 80x10x2

    Cable Row
    200x10x3
    Plank
    40s x3

    LTEs
    110x10, 125x8x2
    Notes: Was a little wary doing these with only 1 day's rest before the next upper focused workout, but added 5 lbs for 2 sets. Small adjustment down from 10 reps to 8 though.

    Assault Bike
    25/60 x9 = 83 calories
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  8. #4128
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    Dec 2014
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    Manhattan
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    1,821

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    Good to hear about the Low Bar being back Wolf. Keep on truckin'

  9. #4129
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    Apr 2010
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    Austin, TX
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    Quote Originally Posted by Ryan Arnold View Post
    Good to hear about the Low Bar being back Wolf. Keep on truckin'
    Thanks man. Must be the good juju I got from using your barbell last week!
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  10. #4130
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    Apr 2010
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    starting strength coach development program
    Trained this morning early (for me) at 8am, to catch a flight for the SQ/DL camp I'm doing with Pete this weekend in FL.

    Press: 4" belt
    245x3, 260x2, 275x1 (wraps for the latter two)
    195x10 backoff set.
    Notes: Very solid here. Felt a little sluggish in warmups and 245, but kicked it in mentally at 260 and crushed that and 275. Felt real good.

    Bench Press
    345x5x4
    Goblet Squat
    Up to 65x10x2, 70x10
    Notes: All good in the hood here, last bench set was a little slower but the first three moved very well.

    275 press and 345 bench on IG

    Lat Pulldown (Wide Grip Neutral)
    210x8, 195x10x3
    Notes: I'd forgotten about the wide grip neutral handle at Ignite. Also requires more ROM than the handle I've been using but a much wider (slightly more than shoulder width) grip. Makes it challenging with less weight when done properly.

    DB LTEs
    45x10, 55x10, 60x10
    Paloff Holds - 3 sets

    External Rotation 3x10 + some shoulder mobility stuff, which I need after not low bar squatting for so long.
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