Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 432

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4311
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    • wichita falls texas december seminar 2020
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    Squat: Belt + sleeves
    405x5, 440x5 @7.5
    365x5 - sleeves only
    Notes: 440x5 matches both my heaviest post lockdown squat from June 10th as well as my heaviest set of 5 altogether in several years, since I had mostly stopped squatting throughout 2017 and 2018, and 2019 was a very spotty year, and then the 2020 lockdowns. I didn't look up every last workout, but if memory serves, 455x5x5 done in November 2016 is the last time I did a set of 5 over 440, nearly 4 years ago now. I'll plan on that (455x5) for my next jump - though just for one set - which will be two weeks from now. Next week will be lighter work with the safety bar.

    440x5 squat on IG (Comparison to 440x5 set in June)

    Sumo DL
    135x5, 225x5, 315x5, 365x5, 405x1
    Notes: Still using a narrower stance, but all feels easy and adductor good.

    Plank
    45s x2 sets
    Side Plank
    22s x 2 sets
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  2. #4312
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    Supposed to train this morning but didn't get to it till this evening. Considering how beat I felt after last Friday's marathon session combining Thurs and Fri, glad I did it.

    Press:
    205x6, 225x4x2 - with belt, 205x6
    Notes: All good.

    Larsen Bench Press
    135x7, 225x7, 275x7x2
    Notes: Did these for the first time today, may add them into the supplemental bench mix. 275 was still fairly easy, but hard enough to be on the "work" side of the border here (like RPE 6-6.5).
    I found these weird but interesting.

    Chins
    6,6,5,5,12
    Notes: Pretty happy to get 12 on the final set, with a little gas still in the tank. Keeping these very low frequency since they've contributed to pec strain aggravation several times before, hoping doing them once every 2-3 weeks will be sustainable.

    DB Curls
    65x8x2
    Tricep Rope
    70x12x2
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  3. #4313
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    Video on correcting a very common error on eye gaze/head position in the squat:
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  4. #4314
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    Safety Bar Squat
    155x8, 245x8, 295x8, 335x8
    Notes: I hate 8s.

    Power Clean
    135x3, 185x3, 225x3, 245x3, 265x2
    Notes: A little sluggish here, felt fatigued, but they all went up without trouble.

    Block Pull:4", with 3" belt
    515x4 - mixed grip
    555x2, 585x1x2 - straps
    Notes: Everything moved pretty well here, second single at 585 was a little slow getting started because I didn't rest much between the 2 singles (2-3 minutes), but otherwise all pretty smooth. Hands are a little beat up so used straps for the sets starting at 555.

    265x2 power clean and 585x1 block pull
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  5. #4315
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    Press
    265x1 @6, 285x1 @9.5 - belt + gangsta wraps
    255x2 @8
    210x10 @9
    Notes: 265 and 285 were a study in contrasts. 265 was executed perfectly, whereas at 285 I both flubbed the post unrack set-up a bit and also threw it sightly forward, resulting in a rep quite a bit harder than 265 would've predicted. That's how it goes sometimes, and also something you need to be aware of with RPE. I'll say straight out that I do like using RPE for sufficiently advanced lifters to make small intra-workout adjustments to their work-set weights, provided they can rate it precisely and accurately. However, it relies on "all other things equal," where technique is a factor. If you botch the setup a little, and misgroove the weight, the difference in RPE is not because of your strength or local or general fatigue, but because of your technique error and variance between the reps, and that must be accounted for as well. It *should* wash out in the long run trendlines over weeks and months of workout data, but within a given workout, needs to be kept in mind. And is yet another reason why RPE requires a certain level of experience, and also why even given that experience, I don't think it's for everyone. I think most sufficiently motivated people can learn to use it, but not everyone can be objective enough or have enough perspective, and some aren't interested enough in managing their own processes this granularly, to make it work.

    ANYWAY.

    I'm now above 90% on both bench and press 1RMs, despite today's bad form resulting in a much harder rep, and am around 95% on bench and press 10RMs, which are lower hanging fruit on both lifts, so I should hit those sooner than I will the heavier PRs.

    Bench Press: Swiss Bar
    255x6, 275x6x2
    Notes: Uneventful, used wrist wraps again, and they're definitely helpful here. Will have a big regular bench volume day on Thurs.

    Accessories
    DB Row: 135x10x3
    Lat Pulldown, Neutral Grip: 145x12, 150x12x2
    LTEs: 92x10, 122x10x2
    DB Strict Curls: 45x10x2 - whoa, moving up from 40 to 45 was much tougher than moving from 35 to 40.
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  6. #4316
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    Safety Bar Front Squat - sleeves
    65x5x2 (empty bar), 155x5, 245x5, 295x5
    335x5, 365x3, 315x5 - with 3" belt
    Notes: 365 was supposed to be for 5 but I strained an erector during that set, had trouble keeping my chest up, and so racked it. I did these for the first time in January, and was able to work up to 360x5 right away, so thought I could do similarly today. If anything my high bar and low bar squats are in a little better shape than they were then, so figured 365x5 for this would be easy.

    I'm not 100% sure what accounts for the difference, but I think it's mostly the bar itself. It's heavier, and also has shorter arms, and I think the combo of being a heavier bar and staying on me slightly less securely due to the short arms, made it harder to keep in place and keep my chest up. Whatever the case, I will clearly have to slightly lower my expectations here, or at least take some time to get used to it.

    The erector strain seems minor, and like it's just that - an erector strain with no associated skeletal or other soft tissue issues - so I'm hoping it heals up and goes away quickly. But I'll just have to wait and see.

    Sumo DL
    405x5, 455x1 - straps & 3" belt
    Notes: All good. Continuing to use a narrower, Ed Coan like stance. Makes it hard to have room for my grip unless I put half my hand on the smooth, but I may start doing these with straps in general anyway, as long as they remain a supplemental DL lift and not my competitive DL. We shall see.

    Plank: 45s x2
    Side Plank: 20s x2
    Last edited by Michael Wolf; 09-22-2020 at 05:45 PM.
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  7. #4317
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    Feels like my initial reaction may have been wrong and there is some thpinal in here too. It's still less bad than some of the ones I've had but not as minor as I at first thought. Will skip today's upper workout and see how it feels tomorrow. I've had some of my worst, longest lasting back issues from trying to ignore and push through things like this before, and tweaking it when it's already tweaked was far worse than the initial. Missing a training day or two would be the lesser evil if I can avoid that happening again. So, I wait.
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  8. #4318
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    Quote Originally Posted by Michael Wolf View Post
    and there is some thpinal in here too.


    (stupid thing won't time stamp at 'spinal')

    get better dude!

  9. #4319
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    Quote Originally Posted by Fulcrum View Post


    (stupid thing won't time stamp at 'spinal')

    get better dude!
    Classic!

    A week removed, I think I was initially right but incomplete. I think there was a very minor erector strain, and a moderate thpinal. Becuase of the multi faceted way in which pain manifests, I felt the erector strain predominantly early on. and only as that quickly healed, as a minor muscle strain should do, did I start separately and independently feeling the other on day 3 and 4.

    So it turns out it's a bit worse than I at first thought, but also not terrible. Today is 1 week later and while I first assumed I'd basically be fine by now and I'm not, it was never crippling and has gotten better each day, even if at slower pace than I'd like.

    I was able to do a slightly modified but still challenging upper workout yesterday. Will try some SQ and DL today just to see where I'm at. Even if it's only light, doing that at all a mere 1 week later is much better than my usual.
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  10. #4320
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    Default Monday, 9/28

    starting strength coach development program
    Bench Press
    345x5 @6.5, 375x5 @9 - wraps
    315x7x2
    Notes: 375 was a bit tougher than expected but still solid.

    Seated Press
    95x6, 135x6, 165x6
    195x5, 185x6 - with 3" belt
    Notes: 195 was blooper worthy, as suddenly it went from warmup at 165 to seriously upsetting my balance at 195. I've done seated DB presses a million times, but somehow never BB, so this took my by surprise. It was a balance issue, not a strength, but one I clearly wasn't going to solve in one day so I moved down to 185 to finish.

    Did seated bec my back seems more sensitive to flexion and extension than compression, and I thought I'd be less likely to over extend while seated. Not 100% sure if that was correct, but I came out no worse for my wear on the other side, so OK.

    375x5 bench and 185x6 seated press on IG

    Accessories
    Lat Pulldown
    135x10, 180x10x3 - challenging but solid
    DB Strict Curls: 45x11x2
    Tricep Cable Straight Bar Pushdown: 90x10, 100x10
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