Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 430

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4291
    Join Date
    Apr 2010
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    Austin, TX
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    7,806

    Default Friday, 8/7

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    Squat
    BWx10, 45x10, 75x5, 95x5, 115x5, 75x10, BWx10
    Notes: Upped top set weight by 30# and did 55 total reps - adductor felt fine, and felt less "worked" afterwards than Wednesday's easier workout. So far, so good.

    Bench Press: 1ct pause
    235+85 in chains x4
    255+85 x4x2
    Notes: Chains arrived Thursday so obviously I had to use them. Which is good anyway cause I wanted to do swiss bar but that hasn't arrived yet, so a lighter variation that presented a different challenge was good.

    Lat Pulldown: neutral grip
    135x12x4
    Deadlift: 2" blocks
    95x10, 135x5, 165x5, 185x5, 145x5, 95x10
    Notes: Added 30# to the top set, added 2 more inches of ROM, and added total volume, and all is well. It's tempting to speed the ramp even faster but given adductor strains general propensity to be stubbornly slow to heal and recurring, will stay the course.

    DB Curls
    45x10, 57.5x9x2
    AB Wheel Rollouts
    4,4,3
    Notes: Curls were curls. It's crazy how just 2.5 weeks ago, 2 sets of 3 rollouts made my abs sore for 4-5 days, and now I barely feel it, doing nearly double that. I've experienced it before, it's totally expected. But it's still crazy.
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  2. #4292
    Join Date
    Apr 2010
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    Austin, TX
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    Squat - Adductor Rehab
    BWx10, 45x10, 75x5, 95x5, 115x5, 135x5, 155x5, BWx10
    Notes: 55 total reps same as last time, but went up 40 lbs heavier on top set and average rep much heavier as well. Everything felt good. I'm tempted to increase the speed of the ramp, now that it's been 3 weeks since the injury, and to some extent I am. But I'm going to keep it more steady than super fast, just in case. I still do want to squat 600 this year, but there's a lot of year left. No need to rush back to 405 a week or two early only for it not to be ready yet.

    Bench Press
    405x1 @9
    325x5x3 @7-8
    Notes: My last warmup at 375 was smooth and easy, so I was surprised 405 slowed down so much. I had anticipated it being much faster, like @7.5 or 8. Still, it wasn't maximal and I haven't benched 4 plates since Jan 31st when I did 435 paused EASILY and strained both pecs in the process. Recovering from that, then 2 months with no gym, then having my comeback interrupted by 10 days of travel and a gym closure upon returning home - I'll take it.

    First backoff set moved pretty well, then the next 2 got noticeably harder. Just wasn't a great bench day, I think on most other days right now this would have gone faster, but it's OK, I didn't have to take any weight off my planned numbers, they just moved a little slower than I'd have liked.

    405x1 and 325x5 backoff bench press

    Chins
    BWx7x4
    Deadlift - Adductor Rehab
    135x5, 185x5, 225x5x2, 135x10
    Notes: Moved chins up 1 rep for all 4 sets across. Deadlifts moved ROM all the way down to the floor, added 40 lbs, and all good.

    DB Strict Curls
    35x12x2
    Plank
    35s x2
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  3. #4293
    Join Date
    Apr 2010
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    Austin, TX
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    103 high today in Austin so even getting out there by 10:30 or so, it was already pretty steaming. Definitely looking forward to it cooling off a bit, but still got a ways to go before it does. Last year stayed over 100 regularly all the way into October, but hopefully we'll get some September cooling this year. It's been a slightly milder summer overall so far, so I'm hoping that means September will be cooler as well.

    Press: 4" belt
    215x5x2 @7
    190x8x2 @7
    Rehab Squats (Goblet)
    BWx10x2, 35x10, 53x10x2, 35x10, BWx10
    Notes: Presses moved well today. Though they went OK last week too, this week I really felt the "pop" in my press that I haven't felt since before the lockdown. It's related to bar speed, yes, but also somewhat intangible. Just the feeling of the bar feeling light and moving smoothly. First time feeling that since February. Suddenly getting back to 300+ this year feels doable instead of utopian.

    Squat were fine - did KB goblet squats for the weighted ones, higher volume today at 70 reps, but all lighter loads.

    Lat Pulldown - Neutral Grip
    135x10, 160x10, 170x10x2
    Deadlift - Adductor Rehab
    135x5, 185x5, 225x5, 275x5
    Side Plank
    17s x 2 sets
    Notes: Pulldowns were fine. Stayed with full ROM deadlifts from the floor, and added 50 lbs to Monday's top set, from 225 to 275 - felt fine. Will be ramping up DL slightly faster than squat, since adductor is less involved there, it should be able to handle it. I won't be going right back to 500, but will ramp more quickly on DL than squat. Not sure when I'll do my first sumo again though.

    LTEs
    87x10, 107x10x2 - kind of crooked, need to look into this a bit.
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  4. #4294
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    Apr 2010
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    Austin, TX
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    Default Friday, 8/14

    Swiss Bar Bench
    245x7x3
    Notes: Swiss bar from Titan came in this week so got to use it yesterday. The bottleneck on these for me has always been the wrist/balance, though I eventually found the best spot to hold the Rogue Swiss bar that I had been using at my old gym, to minimize this, and think I did 300x7 last time I did them there in June. Couldn't find the sweet spot on this bar the first time out, so 245 was pretty challenging. It took me several times to find it on the Rogue bar too, so hopefully I will eventually do so on this one.

    Rehab Squat
    BWx10, 45x10, 45x8, 95x5, 135x5, 165x5, 185x5, 205x5, 135x10
    KB Press
    24kg x9, 32x9x2
    Notes: The 2 sets with 45 are because I started with this, then after one empty bar set realized I wanted to bench first, so I could do the KB press in between squat sets and save a little time. Especially cause it was 105 out yesterday.

    Anyway, squats went super well. No pain or discomfort even with a 50 lb jump to 205 for the top set, and did 63 total reps even with the heavier ones here today. KB press was uneventful.

    Deadlift
    135x5, 225x5, 275x5, 315x5
    Chins: Weighted
    BWx3, 25x3, 45x3x3
    Notes: DL adductor rehab goes well too. No issues jumping from 275 to 315. Haven't done a weighted chin with 45 for a long time. It's not that much, but it's a good milestone to be back at.

    DB Curls
    45x10, 57.5x10x2 - added one rep
    Ab Wheel Rollouts
    3 sets of 4 - getting easier.
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  5. #4295
    Join Date
    Jun 2020
    Location
    San Jose, CA
    Posts
    9

    Default

    Why are you doing Kb presses? Curious.

  6. #4296
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    Apr 2010
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    Austin, TX
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    Bench Press
    375x2 @7
    345x2x2
    295x10
    Notes: Solid benching today, I seem to have good bench days every other Monday, when I do slightly lighter doubles or triples, compared to the alternate week when I work up to a heavier single. Anyway - this felt solid today. 375 was good for a set of 5 if I'd pushed it, maaaaaybe stretching for a set of 6, maybe. Back on January 27th, I did 375x5x4 which was a PR for heaviest weight I'd ever used for volume work, but still done with a little gas in the tank. So I'm not back to that level quite yet, but doesn't feel impossible that I'll be back there soon anymore, like it did 2-3 months ago.

    295x10 is 91% of my 10 rep PR, and it was smooth and solid. 325x10 was nowhere near a true max, so a new 10RM is pretty low hanging fruit. I'm not gonna rush it but should be able to beat it without too much difficulty.

    375x2, 345x2, and 295x10 bench press sets on IG

    Squat - Adductor Rehab
    BWx10, 45x10, 95x5, 135x5, 185x5, 225x5, 245x5, 135x10
    Notes: Back down to 55 reps but up another 40 lbs on the top set, no issues. Still being slightly tentative with the descent, and not bouncing much, but they feel fine. Plan is to do some lighter sets of 10 goblet squats on Weds, work up to 275x5 Friday, then 315x5 Monday, if all continues to feel well.

    Lat Pulldown - neutral grip
    145x12x4
    Deadlift
    135x5, 225x5, 315x5, 365x5 - all DOH
    Notes: All good here, no issues with groin on deadlifts. Ramping these up faster than squat due to less adductor involvement, and all fine so far. Planning on 405x5 on Friday, maybe 445x5 next Monday. I wasn't doing conventional pulls from the floor pre-injury, as I was doing Sumo from the floor Monday and conventional from 4" blocks on Fridays. Once I get back up past 445, I should start to adjust things a bit from a pure twice a week linear increase. But still feel it's a bit early to reintroduce sumo, so I will have to figure out a strategy for this.

    DB Strict Curls
    35x13x2 - added a rep here.
    Plank
    40s x2
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  7. #4297
    Join Date
    Apr 2010
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    Austin, TX
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    Default

    Quote Originally Posted by Myles View Post
    Why are you doing Kb presses? Curious.
    I recently added a 4th pressing slot into my week: previously I had been benching twice, Mon/Fri, and pressing on Wednesdays. Adding a lighter accessory version of the lift that can be done hard/heavy enough to elicit an adaptive response but easy/light enough not to cause a huge amount of stress is a simple way to do it, especially for a competitive lifter on off-season and far away from peaking or doing a meet. Since I plan to either do a mock or real meet sometime in November or December, as I get closer to that I will add more pressing slots (I've gone up to 6 in the past), and also make more of them specific to the competitive lifts, at least for a time (i.e. 2 bench press, 2 press, 1 paused or close grip bench, 1 strict dead stop press - but all with barbells, is something I've done in the past).

    Not needed for novice or early intermediates, useful for late intermediates and advanced lifters.
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  8. #4298
    Join Date
    Apr 2010
    Location
    Austin, TX
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    7,806

    Default

    Press:
    265x1 @8 - with belt and wraps
    230x5 @8.5 - belt only
    215x5, 205x5
    Notes:Much happier with how 265 moved here, especially compared with 257.5 from 3 weeks ago. I had originally planned to do 265 two weeks later but stretched out the time of stress accumulation between increases on press a bit given that I'm only pressing with a barbell once per week. Looks like it worked. 257.5x1 had a rep in the tank, but 265 had 2. I can never predict the exact weights in advance, but this pattern happens whenever I come back from a long layoff. Early workouts are easy, things slow down as I get back into working weight territory, then pick up again as my body re-adapts to the training hard and heavy thing, then slows down again as I approach my previous maxes. So I'm in Stage 3 now, which is fun.

    265x1 and 230x5 press on IG

    Power Cleans
    95x3, 135x3, 165x3, 185x3x2
    Chins
    BW x6,6,5,5,10
    Notes: Adductor felt good enough to try cleans again, and it went fine. Kept it light and didn't do any rows here today, but was happy with the outcome. I can go heavier next week. Was fun to get a set of 10 to finish off chins adding 4 total reps to my last BW chin workout (32 to 28), but also doing a full set of 10 for the first time in I don't even know. Probably near a year.

    LTEs
    77x10, 102x8, 112x8x2
    Side Plank
    20s x2 sets
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  9. #4299
    Join Date
    Apr 2010
    Location
    Austin, TX
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    Default Friday, 8/21

    Squat/Adductor Rehab
    BWx10, 45x10, 135x5, 185x5, 225x5, 275x5, 315x5, 135x10
    Notes: Plan was 275 top set today but it felt so perfectly fine, and it was 32 days since the injury, that I felt a little more aggressiveness wouldn't be too risky. 315 was fine.

    Swiss Bar Bench: Narrow/Tricep Grip
    225x6x3
    Notes: Damn this was pretty hard! I've always used the middle neutral grip for swiss bar, which is hard enough. The extra range of motion and the angle necessitated by the narrowest angled grip made these crazy hard considering it was only 225. As typical with swiss bar, controlling the wobble is the hardest part, but these were pretty tough.

    Deadlift
    135x5, 225x5, 315x5, 405x5 - EZPZ. I think it's safe to say I can resume deadlifting normally from an adductor perspective at this point, even if squat - and certainly sumo - still need some more time and ramping up before full normal training them can commence.

    Lat Pulldown
    135x7, 180x7, 190x7x2
    KB Swing
    28kg x10x4
    Notes: At 180, and a little more at 190, the weight starts pulling me up when I get to the top of the ROM. I don't have thigh anchors like a seated lat pulldown at the gym, so this will be a limiting factor soon. I may be able to do something silly like wrap myself in chains or something to be able to go up a little more. I can't put something on my lap because then I can't reach the handle. Maybe I could do that if I also put something under the plates, so the handle sits lower in response, but that is an awful lot of trouble to go through to be able to add a little more weight to an accessory lift.

    DB Curls
    45x8, 60x8x2
    Ab Wheel
    3x5
    Last edited by Michael Wolf; 08-22-2020 at 09:49 AM.
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  10. #4300
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    Apr 2010
    Location
    Austin, TX
    Posts
    7,806

    Default Monday, 8/24

    starting strength coach development program
    SSB Squat
    65x7, 155x7, 245x7, 315x7, 335x7
    Notes: Used my SSB for the first time, to give my arms and shoulders a little break from getting under the straight bar 2-3 times a week, when they had just barely re-adapted to squatting once a week after such a long absence. Added 20 lbs and 2 reps to the top set, even though SSB is obviously harder at the same weight, so pretty happy with this. Did fewer reps overall at only 35, but that's fine for one workout. I'll probably do high bar on Friday, planning to go up to 365x5, and then 405x5 low bar next week, which will bring me back to where I was the day the adductor pull happened, 6 weeks later. I also plan to switch back to a 4 day split next week, so that'll be Tuesday.

    Close Grip Bench
    335x5 @6.5
    CGBP: 1ct pause to a 2 board
    225+125 in chains x4x2
    Notes: Super happy with the bar speed at 335. Despite being close grip, it flew up and felt almost like the golden days of yore, the four points over the last few years where my bench was at its best (March, 2017; June 2018; December, 2018; January 2020). It's not quite there yet, I couldn't match my bench PRs right now, but I feel the momentum building and it's not too far away. For the meantime, I'm planning a 420 single on Friday, which is only 88% of my all time best but was my actual PR for 3.5 years between late 2013 and early 2017 (mostly bc of my labrum tear and shoulder surgery setting things back 18 months), so is still a somewhat significant milestone for me. If it's a normal day it should go up about @8, but I'll take it however it comes.

    DB Rows
    75x10, 95x10, 115x10x2
    Notes: Haven't done these in a while. Not bad.

    DB Strict Curls
    40x10x2
    Plank
    40s x2
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