Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 427

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4261
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    Apr 2010
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Another day, another workout.

    Press
    250x1 @8.5, belt+wraps
    210x5x3 - belt only

    DB Bench Press
    105x8x3

    Chins
    BWx4x3
    Lat Pulldown
    195x10x2 - MAG handle

    Upper Accessory Circuit - 60-90s between each
    DB Curls - 45x8, 55x8x2
    Plank - 45s x2
    Close Grip Pushups - BWx10x2
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  2. #4262
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    Squat: 4" belt
    135x5, 225x5, 315x5, 365x5, 405x5, 440x5 @9
    Notes: I drove for ~6-7 hours and went bowling on Sunday for the first time in ten years, this combined to make my glute a little tweaky and my back tight. And I forgot my knee sleeves at home. So maybe going up to 440 as planned wasn't wise and I should've just done 2 sets at 405 and gone up in 2 weeks at the next scheduled jump.

    But, I did it. And survived. It wasn't even a true max, but I haven't done even close to a max squat set in so long that it took everything out of me. I was breathing hard and even a little lightheaded afterwards, quite a bit for 5 minutes and even a little 10-15 mins later (didn't have a big breakfast either, so might've played a role).

    Anyway, ended up having to reduce DL weight big time afterwards, so in a purely physical training sense I probably would've been able to apply more stress this session overall had I held squat at 405 for another set. But mentally, it was good to push hard on a squat set of 5. I have not had an opportunity to do that since 2016.

    Sumo DL
    405x3x2
    Notes: The plan was 465x3 and 505x3, and then a backoff at 405x3. But I didn't have any gas left after squats, so just did the two triples at 405. Working on getting my hips as low as I can, without them shooting up before the weight bites, and I was able to get them lower today. This is good, but man was it frying my quads, which were already fried from squats. Still feel em now, 6 hours later.

    Assault Bike
    20/40 x9 = 73 cals
    Notes: Ramping intensity up quite a bit. Still behind where I was last fall and winter, but closing the gap much faster than usual this time because I actually care right now.
    Last edited by Michael Wolf; 06-09-2020 at 08:02 PM.
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  3. #4263
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    Bench Press
    135x5, 225x5, 295x5, 335x5, 365x4, 385x1 285x8
    Notes: Right from the start, my arms didn't feel fresh but I ramped up to the planned 365 anyway. It just wasn't quite there. I wanted to get this 365x5 before switching off a linear program, but considering I didn't bench for something like 13 weeks between pec injury and corona gym closure, ramping back up to 360x5 and 365x4 in 5-6 weeks isn't too bad. Now comes the slower rebuilding part. I'm currently doing more off season style, so this next chunk will be more laying foundation than pushing up my actual bench quickly, but I still pushing to hit 500 in 2020.

    365x4 and 385x1 bench on IG

    Handstand Pushup
    2, 4
    Notes: Haven't done these in a long time now so this was alright.

    KB Press
    32kg x8x3
    Notes: Easier than expected.

    DB Row
    90x10, 110x10x2

    Accessory Circuit
    DB LTEs
    45x10, 50x10x2
    Ab Wheel Rollouts
    BW x4x3
    DB Strict Curls
    35x12x2
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  4. #4264
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    Friday, 6/12

    Left glute/ham area was still tender from Sunday, and quads still sore from Tuesday, so took a lighter day with modified ROM and loads.

    Power Clean from 4-6" block
    Triples starting at 110, up to 233x3 over five or six sets.
    Deadlift from same block - beltless
    400x5 - DOH, 430x5
    Notes: Not exactly sure how high the block is, my guess is 5 inches. Used primarily to remove the part of the ROM in which that glute ham tie in area is stretched and would be most likely to get irritated from the work. It's hard to tell if it's something deep in the glutes, or the hamstring origin. My guess is the latter but I just can't tell.

    Leg Press
    245x10, 335x10x2
    Notes: Higher rep, lower weight. Used a slightly narrower, more toes forward stance too, to put more emphasis on quads and not irritate the hamstring.

    Assault Bike
    30/70 x8 = 83 cals
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  5. #4265
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    Monday, 6/15

    Press
    235x2 @7.5 - belt
    250x2x2 @8.5 - belt +wraps
    185x10 - belt
    Notes: A little slower than I wanted but not too bad. My press, being nearly strict and having no second layback whatsoever, has always been somewhat dependent on my bench for driving it up or staying strong. So even though I didn't press for only 7 weeks, vs 13 weeks without benching, the actual effect is probably somewhere in between. So that being the case, I'm slightly disappointed but more or less OK with it. I'll get back up to 300+ later this year.

    Swiss Bar Bench
    245x6, 275x6, 300x6
    240x10
    Notes: I'm finally starting to like the swiss bar. It's still slightly awkward, but I am starting to enjoy it as a bench supplemental.

    Chins
    BWx5x3 - EZPZ. No pec issues.
    Lat Pulldown - MAG Handle
    200x12 - just did the one backoff set here.

    DB Curls
    45x10, 55x10x2
    Plank
    45s x2

    Cable Tricep Rope
    120x13x2
    Last edited by Michael Wolf; 06-16-2020 at 06:56 PM.
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  6. #4266
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    Default Tuesday, 6/16

    Left hammy origin still irritated, so that affected DL today. I have been training through it so far, and it does continue to improve, just at a slow pace. I'll be taking Friday's lower workout off for some travel so we'll see if that helps anything.

    High Bar Squat
    135x5, 225x5, 295x5, 345x5, 375x5, 325x5
    Notes: Could feel hammy just a tiny bit on some reps, but not pain. Just noticing it.

    Sumo DL
    495x2, then called it.
    Notes: Plan was 495x3 then 515x3, but the hammy was barking at me, so I stopped after 2 reps and called it there. I was excited to go over 500 today but think I made the right call. The bar wasn't moving slow, but it felt like it was, and hamstring was tugging. Hopefully I shut it down before any further setbacks occured.

    Assault Bike
    20/45 x9 = 76 cals
    Notes: Hammy felt noticeably better here than on Friday, so hopeful it's moving in the right direction, even if at a glacial pace.
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  7. #4267
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    At a globo gym in FL, after doing a Sq/DL camp with Pete over the weekend. It's been a long time since I've been to a true globo gym, good times. At least they had some decent equipment for lifting.

    Squat - beltless, no sleeves cause I didn't want to travel with em
    5x5 to 365
    Notes: A little sluggish but not bad.

    Deadlift
    405x5, 455x1
    Notes: EZPZ. Did DL right after squat because you can't bench on these stations due to gym rules, so didn't want to go bench, then come back and have to wait for a platform/bar to deadlift.

    Bench
    4x5 to 315, then 345x3, 365x2
    275x10 backoff.
    Notes: Felt weak here today. The bench is lower and narrower than I'm used to, didn't feel like I could get a good position or retraction, so maybe that's it. Or the travel and such. Not terrible, just felt a little heavy here.

    Lat Pulldown
    209x10, 253x6x2, 209x10

    And that's all she wrote.
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  8. #4268
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    Didn't train at all while I was in the northeast on the back side of the trip, gyms up there still closed. So yesterday was my first session in a week, and only my second in 2 weeks, and I also woke up with a vey annoying right side low back strain last Tuesday morning that had hardly gotten any better up till yesterday. So I went pretty easy. And unlike my usual, and more like most people's, doing the training actually made my back feel better, so maybe Wolf's Disease is finally on the run!

    It was also my last session at my gym before they close for good. One of the best gyms I've ever been to, I was lucky to have it to train at for my 1.5 years here in town. Since I spent a bunch of money getting a garage gym together in case of another lockdown, and the final piece - my Rogue R3 rack I ordered 8 weeks ago - arrived just in time yesterday. So my plan is that I'll use that for now, but if the combo of lack of socialization and the texas heat becomes unbearable, I'll look into joining a different gym.

    High Bar Squat
    - sleeves
    135x5, 225x5, 275x5, 315x5x2
    Notes: ezpz. Was very happy with how back felt both during and after, was expecting much worse. A very pleasant surprise.

    Press - beltless
    95x5, 135x5, 165x5, 185x5, 200x5, 215x2, 185x8
    Notes: Did 185x10 before I left at a similar difficulty, maybe slightly harder, so 185x8 here wasn't too bad. 215x2 was about @7, so I am a bit behind, but considering it was beltless, and I only rested about 2 mins between 200x5 and 215x2, not terrible at all for only training twice in the last two weeks.

    Sumo DL
    135x5, 225x5, 315x5, 365x5
    Notes: Also easy and also pleasantly surprised at how my back felt during and after.

    And that's all she wrote. Had to get home in time to accept delivery of the rack during the scheduled window, and it was perfect timing - the truck was pulling up as I got home.
    RIP Ignite Fitnez.
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  9. #4269
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    Weds, 7/1
    was the first workout in the garage. Planned to start at 10am to beat the heat but delayed till noon...and that was rough. But still better than 4pm.

    Bench Press
    135x5, 225x5, 275x5, 315x5, 345x2, 365x1, 295x5
    Notes: All pretty easy though feeling a little sluggish. Maybe the heat.

    Power Clean
    95x3, 135x3, 165x3, 185x3, 205x3, 225x3
    Barbell Rows
    255x5, 275x5
    Notes: All pretty easy here too. Just getting back into a normal, regular training schedule. After training 2x and then 1x the previous two weeks, I'll do 3x week the next couple weeks then probably move back to the 4 day split.

    LTEs
    67x10, 87x10
    Notes: Used the EZ curl bar for these for the first time in a while, since I strained my back about 5 months ago I think. All felt fine. Once again just easing in.

    365x1 Bench and 225x3 power cleans on IG
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  10. #4270
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    Default Friday, 7/3

    starting strength coach development program
    Got out there by 10:15am, so beat the worst of the heat, but it was still pretty rough by the time I finished. Forgot my towel too. Training outdoors is definitely an adjustment.

    Press
    95x5, 135x5, 170x5, 190x5, 205x5, 225x3, 195x5
    Notes: Belt only, starting at 190. A little slower than I'd like, but not bad. I lost some momentum and mojo with my schedule disruption but it'll come back.

    Block Pull: 4"
    455x3, 475x3
    Notes: EZPZ.

    Accessory Circuit - 3 sets
    Lat Pulldowns: 90x10, 100x10x2
    Goblet Squat: 70x8, 88x8x2
    Lateral Raises: 25x10x3
    Notes: First time trying out my spud inc pulley system. Worked pretty well, though I don't love the handle. I'm hoping to nab a couple handles from Ignite's closing sale, but my slot is after about 150 people will have already been through the stuff so we'll see. Haven't done lateral raises in over 5 years.

    DB Curls
    45x8x2
    Notes: They were easy but I'm actually slightly sore from these today. Figured I started easy enough that it wouldn't be an issue, especially considering I was doing 55x10s only a few weeks ago, but no biggie, it's a very slight feeling, will be gone in a day or two I'm sure.
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