Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 428

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4271
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    Apr 2010
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    Austin, TX
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    • wichita falls texas december seminar 2020
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    Squat: sleeves + belt
    335x5, 365x5, 385x5
    Notes: All pretty easy, ramping up a little slower this time than usual from my missed sessions and travel since I anticipate a nice long run of training ahead. No hurry. PRs tentatively planned for November as of now. Got a long way to go. It was nice that 385 was better than 365 two weeks ago in FL, though I did have a belt on today.

    Bench Press
    305x5, 325x5, 265x10
    Notes: EZPZ

    Sumo DL
    405x5, 455x1
    Notes: EZPZ

    Vid of today's Squat, Bench, and DL on IG

    Accessory Circuit
    Lat Pulldowns: 90x12x3
    KB Swings: 32kg x10x3
    Plank: 30s x2 sets
    YT * IG * FB

  2. #4272
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    Apr 2010
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    Mannnnn it was humid out there today. High powered fan can't arrive soon enough.

    Press: 4" Belt
    200x5, 225x5, 245x1
    Notes: Didn't put on wraps and kept rest strict despite the heat, so these were a little harder than they would've been, but the short term benefit I may gain from a longer rest would be destroyed later on by the lengthening of the workout overall in this kind of heat. Hopefully I will adapt to it over time + get some relief from the fan.

    Power Clean
    95x3, 135x3, 175x3, 205x3, 225x3, 235x3
    Barbell Row
    275x6, 295x6
    Notes: All good here, pretty straightforward.

    225x5 press and 235x3 power clean on IG

    Accessory Circuit
    3 rounds - short (10-20 seconds) between movements, 1.5-2 mins between rounds, of:
    5 chins
    5 snatches/arm @28kg
    8 pushups

    Absolutely soaked and exhausted by the end of this. Gonna need a whole bunch of Texas Heat-based SRA cycles here!!!
    YT * IG * FB

  3. #4273
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    Apr 2010
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    Bench Press
    335x3, 345x3
    275x5 - 1ct pause
    Notes: All good, ezpz.

    Deadlift: 4" blocks
    455x5, 495x1
    Notes: Pleased with how solid and easy these were.

    345x3 bench and 495x1 block pull on IG

    Accessory Circuit
    DB Bench: 75x8, 95x8, 105x8x2
    KB Goblet Squat: 70x10x4
    Lat Pulldown: 115x8, 140x8x3

    DB Curls
    55x8x2
    YT * IG * FB

  4. #4274
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    Apr 2010
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    Austin, TX
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    Default Monday, 7/13

    Yesterday was the hottest day on record here since I've been in Texas, got up to 106, which felt like 115-120, and training outside without a fan was brutal. I got it done, but was smoked the rest of the day. Fan is supposed to arrive today, fingers crossed.

    High Bar Squat: 3" belt + sleeves
    315x5, 335x5, 355x5
    Notes: Pretty routine. Was getting hot but not dead yet when I finished squats

    Press: 4" belt
    215x3, 235x3 @9.5 - with wraps
    Notes: By the time I got to the 235 set, I was really feeling the heat. Got slightly lightheaded on both of these press sets, and the 235 was especially harder than usual, so I just called it there. I had a backoff set at 225x3, and then 185x10 planned, but I scrapped it. I could have probably done them, but with how quickly I was withering, didn't think I'd then be able to complete the rest of the workout as planned, so decided this was the best sacrifice.

    Sumo DL
    425x5, 475x1
    Notes: Moved fast but I was really sagging by this point.

    Squat, Press, DL vids on IG

    Accessories:
    3 sets of:
    6 Chins
    6 KB Presses/side with 32kg

    Totally baked. Went inside, took a cold shower, and still took another 30-40 minutes to fully cool off.
    YT * IG * FB

  5. #4275
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    Apr 2010
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    Austin, TX
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    Most of the days I've trained it's been upper 80s to mid 90s out at the time I'm training. I'm not an early morning person, but I try to get out before the full heat of the day kicks in, as it gets up to 100 just about every day in Austin now. And it's been a tough adjustment. But even though it was 90-95 while I was out there today, it felt like nothing after slogging through Monday's workout in 105-110 degree heat. Crazy how quickly your body adapts.

    Bench Press
    315x5, 355x2, 380x1 @7
    305x4x2 - 1ct pause to a 2 board
    255x12 backoff
    Notes: Pretty happy with how things moved here. 380 wasn't a breeze but moved well. Since resuming lifting, I've only done one rep heavier, a 385 single a month ago, that moved slower, though it was after 365x4 immediately before. Still, pretty happy considering. I want to be doing 380 for sets of 5 across by October or so, as I did 375x5x4 on January 27, which was a PR for heaviest volume work I've ever done. So beating that is obviously the goal now, and I think I can do it by October, maybe November if all goes well.
    Used the benchblokz for the first time and liked it. The 2 board was further away from my chest than I expected, but that's only cause I've never done board work before. All good.
    12 is a lot of reps.

    380 -> 305 -> 255 bench sets on IG

    Power Clean
    95x3, 135x3, 175x3, 205x3, 225x3, 245x3
    Barbell Row
    295x5, 315x5, 275x8
    Notes: All good here today.

    Accessory Circuit
    3 sets of:
    12 pulldowns @110 lbs
    12 KB Swings @28kg
    8 pushups

    Then finished with LTEs
    67x10, 87x10x2
    YT * IG * FB

  6. #4276
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    Not a log entry exactly, but I was looking at my power cleans and barbell rows from yesterday and noticed something upon closer inspection that I hadn't before. Spurred me to make a longer video doing a compare and contrast of the two "Bastard" lifts that make up the often glossed over fifth big barbell lift of the SSLP.

    YT * IG * FB

  7. #4277
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    Press: 4" belt
    250x1 @9
    185x7x3, pretty easy
    Notes: The 250 single was sluggish and slow. However I missed a meal yesterday, had only a small breakfast, and only slept about 3 hours last night so maybe that it, along with the heat. I'm still climbing back from lockdown, not yet close to my best of 250x5x5, but I should be able to do a single here with better bar speed. A little disappointed but that's what I had today. Considering my DL was slower and sluggish too, it was probably just that kind of day.

    Deadlift: 4" blocks - 3" belt
    465x5, 515x1
    Notes: A little slow as noted above, but otherwise fine.

    250 press and 515 deadlift on IG

    Accessory Circuit:
    4 rounds of
    DB Bench Press: 75x10, 95x8, 115x8x2
    KB Goblet SQ: 28kg x10, 32x10x3
    Lat Pulldown: 125x9, 135x9x3

    DB Strict Curls
    35x12x2
    YT * IG * FB

  8. #4278
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    Apr 2010
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    Low Bar Squat: 4" belt & Sleeves
    365x5, 405x5, 365x5
    Notes: Pretty solid, pretty happy with these.

    Bench Press
    365x1, 305x5x2
    1ct Paused to a 2 board
    275x5x2
    Notes: Pretty routine here too. Everything moved fine, neither especially good nor bad.

    405x5 squat and 365x1 bench on IG

    Sumo DL
    Did a warmup set of 185x5, then on the first rep of 275 warmup, my right adductor went, and I quote: "POP!"
    And that was that. Sometimes I can't tell till later if something is really wrong or just a twinge, but this I could tell right away. Unloaded the bar and moved on. It hasn't showed discoloration yet so I'm hoping it's minor, but it is uncomfortable to do certain movements. We'll just have to wait and see.

    I'm bummed because I actually have felt better physically than any time probably since 2015. I usually have some form of bump, scrape, bruise, or another - sometimes major, sometimes minor - but the last few weeks I've felt GREAT. Good motivation, good energy, and really no bodyparts causing pain (aside from slight permanent knee issues, but even those feel better than they have in years). 2015 is the last time I remember feeling this good, physically.

    So I was pumped about doing a few more weeks of ramp-up, then starting a ~3 month meet prep/competitive block leading to peaking and hopefully a few PRs.

    I'm not giving up on that yet, but will have to see how bad this ends up being. Hopefully just a blip on the radar.

    Chins
    BWx5
    +10x3
    +20x3, 5
    Notes: Haven't done weighted chins in ages. Eased in, went fine.

    Ab Roller
    2 sets of 3
    Notes: These were easy but the last time I reintroduced these after a while away, I did 2x5 and my abs were sore for almost a week. So I'm easing in more this time just to avoid that.
    YT * IG * FB

  9. #4279
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    Dec 2014
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    Manhattan
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    How does the saying go? "Pain is just weakness leaving the body?" Nah, that's not it. Oh right its "POP is just Wolf's Disease letting you know he's still around."
    Ryan Arnold
    Crossfit Solace
    ryanarnold1178@gmail.com

  10. #4280
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    Apr 2010
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    Austin, TX
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    starting strength coach development program
    Quote Originally Posted by Ryan Arnold View Post
    How does the saying go? "Pain is just weakness leaving the body?" Nah, that's not it. Oh right its "POP is just Wolf's Disease letting you know he's still around."
    LOL it's especially funny considering I physically felt better than I have (not strength wise, but in terms of being injury-free and painless, plus carrying no detectable training fatigue) in 5 years. What gets me? A herculean lift? Nah, a warmup at like 40%.
    YT * IG * FB

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