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
    Join Date
    Apr 2010
    Location
    Austin, TX
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    • texas seminar date
    • 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.
    YT * IG * FB

  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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    Austin, TX
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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.
    YT * IG * FB

  4. #4124
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    Apr 2010
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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
    YT * IG * FB

  5. #4125
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    Apr 2010
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    Austin, TX
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    starting strength nutrition camp
    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
    YT * IG * FB

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