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Thread: Wolf's Log: From Cub to Direwolf

  1. #4331
    Join Date
    Apr 2010
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    7,856

    Default Monday, 10/19

    • starting strength seminar april 2024
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    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.

  2. #4332
    Join Date
    Apr 2010
    Posts
    7,856

    Default

    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.
    Last edited by Michael Wolf; 10-27-2020 at 10:22 AM.

  3. #4333
    Join Date
    Jul 2012
    Location
    Los Alamos, NM
    Posts
    3,239

    Default

    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.

  4. #4334
    Join Date
    Apr 2010
    Posts
    7,856

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    Quote Originally Posted by Barry Charles View Post
    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?

  5. #4335
    Join Date
    Jul 2012
    Location
    Los Alamos, NM
    Posts
    3,239

    Default

    Quote Originally Posted by Michael Wolf View Post

    What's a bolsa ball?
    Bosu?

  6. #4336
    Join Date
    Apr 2010
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    7,856

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    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

  7. #4337
    Join Date
    Apr 2010
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    7,856

    Default Friday, 10/30

    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

  8. #4338
    Join Date
    Jun 2013
    Posts
    197

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    I hope your dog is doing well!

  9. #4339
    Join Date
    Apr 2010
    Posts
    7,856

    Default Tuesday, 11/3

    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

  10. #4340
    Join Date
    Apr 2010
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    7,856

    Default Weds, 11/4

    starting strength coach development program
    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.

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