Wolf's Log: From Cub to Direwolf

[Michael Wolf]

Forgot to log yesterday. Doing full body 3x this week before moving back to split next week.

Squat: Belt and sleeves
135x5, 225x5, 315x5, 365x5, 405x2, 435x1
Notes: Squat moved well, back felt ok, so I'm happy. I was set to do 460x5 before I tweaked my back a month ago, which would've been the most I've done for a set of 5 since 2016. So working back up to that is my first goal. The month of squatting lost to this back tweak may mean 600 in 2020 is now too much of a stretch, but I haven't given up yet. I just have to be realistic in my expectations. It may be possible but I can't force it.

365->405->435 squats on IG

Press
95x5, 135x5, 175x5, 205x5, 225x3, 245x1, 185x5
Notes: No belt or wraps here, these were surprisingly easier than I expected.

Deadlift: 3" belt
405x5, 455x1
Notes: EZPZ. My left pec was complaining some during the 405 set, but the pulls themselves were smooth.

[Michael Wolf]

Missed a couple workouts and shortened the rest significantly, as my dog had to have a leg amputated unexpectedly. All the vet appointments leading up to that and taking care of him right afterwards - plus my mental mindset going from everything being fine to finding out he had cancer (he's only 5), to dealing with a full leg amputation, all in the span of 9 days - was a lot to handle. So I skipped a workout or two, and am shortening the others now so as not to leave him alone for long. Thankfully he's handling it well and is recovering as well as can be expected.

I'm not gonna back-log everything, but I managed Mon/Thurs/Sat last week, and will be back to Mon/Tues/Thurs/Fri this week, albeit in shorter form.

Since my last logging, I've worked up (not all on the same day) to a squat of 425x2 and 455x1, a press of 290x1 and 225x10 (matching my all time 10 rep PR from Dec, 2018), a bench of 385x5 and 405x1, a block pull of 515x1 from 6", and done some chins and lat pulldowns.

Will resume normal logging today.

[Barry Charles]

Sorry about your dog.... we recently had a dog with bone cancer too, but older and terminal. It sucks for sure.

Go stab a bolsa ball. You’ll regret it but those 2 seconds will be glorious.

[Michael Wolf]

Sorry about your dog.... we recently had a dog with bone cancer too, but older and terminal. It sucks for sure.

Go stab a bolsa ball. You’ll regret it but those 2 seconds will be glorious.

It's hard to lose our best friends, and maybe even harder to see them suffer. What's a bolsa ball?

[Barry Charles]

What's a bolsa ball?

Bosu?

[Michael Wolf]

It got COLD overnight here, so trained in 40 degree weather all the sudden.

Squat
455x5 @7.5, 405x5 - belt + sleeves
365x5 - sleeves only
Notes: 455 didn't feel particularly awesome but moved well, so I was very happy with it. I was originally supposed to do this a month ago, on 9/29, but the back tweak from overshooting the safety bar front squats on 9/22 set me back. This is the most I've done for a set of 5 since 2016, and it popped, so I'm pleased. Backoff sets made my right erector burn, but from fatigue, not injury. That's the side that gets a little overworked due to a mild scoliosis that is amplified by heavy weights.

Deadlift
455x3, 495x1, 525x1 @8
Notes: My left pec is still not super pleased with the lockout position, and my triceps and lats were also reminding me of all the work they did yesterday - otherwise I would've rated the 525 set @6. From a pure deadlift perspective it was easy, but I'm not sure I could've physically held the bar with my upper body (not due to grip, but lat and tricep cramps incoming and left pec bordering on straining at lockout). Good thing I only needed to do 1.

455x5 Squat and 525x1 DL on IG

[Michael Wolf]

I missed Thursday's workout due to some dog and life related stuff, so put it all together into Friday's and skipped the accessories. Will resume those next week.

Press
205x5, 225x5, 205x5x2

Block Pull: 6" and DL Bar
Up to 585x1 - solid

225x5 press and 585x1 block pull on IG

Swiss Bar Bench
225x10, 245x10x2

Chins
BWx5, +35x5x3

[kpsmiley]

I hope your dog is doing well!

[Michael Wolf]

Sunday was a sleepless night that ended at the emergency vet at 5am Monday, so didn't train Monday. Pushing everything one day back, but still planning on 4x. Chops is having a tough time, I hope he pulls through and recovers.

Bench Press: Belt+wraps
405x1 @7, 445x1 @9.25
330x10 - PR
Notes: 445 is ~94% of my best 1RM, and moved pretty well. I'm about 80% sure I had another rep in me there, but definitely had some gas in the tank on that rep. 330x10 is a PR bench that was low hanging fruit, I honestly think I could've done 365x10 when I was at my best, but never did more than 325x10, so this was an easy pickup. Still fun to get a PR.

445x1, 330x10 bench press on IG

Press
255x5 @9.5, belt + wraps
215x8, 205x8, 195x8 - belt for 215
Notes: 255 is only 5# off my PR set of 5 press. Also here, I probably could've done 270-275x5 at my best (I did 275x4 on an average day with no taper), but have never done more than 260, so this is getting close. Then lots of volume for the day.

255x5 Press on IG

Lat Pulldown: Neutral Grip
160x10, 170x10x2

DB Curls
45x8, 55x8x2

[Michael Wolf]

Safety Bar Squat
315x5, 365x5, 405x5 - PR (belt for 365 and 405)
335x5
Notes: All went pretty well here. 405x5 is a PR(INO) for SSB, but I'll take it.

Sumo Deadlift (straps)
405x5
Notes: EZPZ but left pec not very happy while doing these.