Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 437

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Thread: Wolf's Log: From Cub to Direwolf

  1. #4361
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    • starting strength seminar february 2022
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    Quote Originally Posted by Barry Charles View Post
    It’s hard for the unenlightened to understand but those surprise PR days are what makes this all worthwhile!
    Indeed! It's also hard for novices and early intermediates to understand what a surprise PR day even is. Whereas when you're training over a decade, surprise PR days account for a decent % of your PRs!

  2. #4362
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    Christmas in the gym! Nice work Wolf.

  3. #4363
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    Quote Originally Posted by Ryan Arnold View Post
    Christmas in the gym! Nice work Wolf.
    Thanks brosephus. It was indeed a Christmas in the gym kind of day. 'Tis the season.

  4. #4364
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    Took an extra day off and started off season style training today. My plan is to do this for 2-3 months and then ramp up to a peaking block, hopefully surpassing the new 1RMs that I originally planned to do in 2020 before the lockdowns. This is a flexible plan that can adjust as I go, but that's what I'm thinking as of now. I am very happy to have finished up 2020 with some PRs. In this recent block, I put 25 lbs on my bench 10 rep, 17 lbs on my deadlift 3 rep, matched my press 10RM and hit 300 for only about the 5th time ever, put 5# on my bench 5RM, hit a 1RM only a few % off my all time 1RM, and hit 99% of my all time squat 5RM, but with 2-3 reps in the tank instead of at a bone on bone true 5RM like it was last time. So while I didn't get to the 600/500/750 I was hoping for at the start of the year, I accomplished a lot considering the circumstances and am OK with it. And while sometimes life happens, assuming no major setbacks, I'm now in a good position to hit or even surpass all three of those numbers next year if all goes well. Never count your eggs before they hatch, but planning to surpass those on a peak is within the realm of reality if all goes well.

    Off-Season will just be less emphasis on heavy/low rep and main lifts, and more work at higher reps and more supplemental lifts and accessories. I'll still do main lifts, and still occasionally go heavy, so it's not a wholesale tossing out, just a shift in emphasis.

    Now to today's work.

    Press: 4" belt
    205x3, 225x3x2 @6.5

    Swiss Bar Bench
    : Wide Grip
    225x8, 245x8x2 @6.5

    Accessories
    Lat Pulldown: Neutral Grip: 135x10, 150x10x2
    Tricep Straight Bar Pushdown: 90x10x2, then 65x10 reverse grip
    DB Lateral Raises: 15x12x2 - hadn't done these in forever so started real light and easy.

  5. #4365
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    Starting the first day of my "lower" off season work, the last thing I expected was not only another PR, but breaking my longest standing PR in any lift. Must be the moon or something, this is wild.

    Safety Bar Squat
    65x7, 155x7, 245x7, 295x7, 335x7 - 3" belt for final set only
    Notes: Left knee was OK during, a little sensitive after, but not nearly as much as after the 495x5 squat a few weeks ago. I'm hoping this means it's lessening in general and isn't coming back, cause I was really enjoying squatting again. But these went fine, pretty easy.

    Power Clean
    135x3, 185x3, 225x2, 245x2, 265x2, 285xf+1, 305x1, 315x1 -PR
    Notes: Plan was to work up to 245, but it was poppin' - unexpectedly, since I've only cleaned a couple times since late Sept, and am still carrying some fatigue from the travel and 635x3 deadlift, which really tends to affect cleans a lot. But it was poppin' so I rode it on up to PR glory and finally achieved the 3 plate power clean I've wanted forever, especially since I did 305 WAY back in June, 2015. Given my recent lack of consistent practice with this lift and that I must be carrying some fatigue, I have to wonder if 325 or 330 isn't possible right now under better conditions. Guess we'll find out next year.

    It is yet another testament to strength's influence on power. When I did the 305, I was in my early 30s, so hadn't degraded much in explosiveness yet, and had also done cleans the previous 5 years much more regularly. Now, doing 315 five and a half years later, I'm knocking on 40, less explosive, and have done/practiced cleans much less frequently the past 5.5 years than the previous 5.5 before that. In other words - in every way EXCEPT strength, the deck was stacked against me being able to do more now than I did in 2015. And yet not only did I do it, but it was much easier and cleaner a rep.

    As is often the case, Rip is more insightful than most of his detractors will ever admit.

    315x1 power clean PR on IG

    Barbell Row
    315x10 (technically a PR)
    Notes: Just the one backoff set here, which is a double PRINO (PRINO, on an accessory lift). But still fun to do it.

    Ab Wheel of Doom
    3x5
    Last edited by Michael Wolf; 12-10-2020 at 10:10 AM.

  6. #4366
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    Default Saturday, 12/12

    Bench Press
    325x3, 365x3x2
    Larsen bench Press
    275x7, 265x7, 255x7
    Notes: Starting to turn overall volume up a little; it'll be graded, but gotta start somewhere.

    KB Press
    28kg x8, 32x8x2

    Accessories
    Lat Pulldown (Neutral Grip): 135x10, 160x10x2
    DB Curls: 55x10x2 regular, then 35x15 strict
    Straight Arm Lat PD: 55x12x2 - done as superset with curls (short rest between, not no rest)

  7. #4367
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    Sumo Deadlift: 2" blocks
    365x6, 405x6x3
    Notes: Sumos sparing my back, blocks sparing my knees...I'm basically made of spare parts at this point! Dad jokes, I has them. All went fine, used straps for the final 2 sets. Easy. Just getting used to some volume, both for off season purposes as well as I've decided to squat less freuqently at least for a month - once every 2 weeks instead of once a week, so will be doing more DL volume to somewhat make up for that. Not the same, but it's something. And I REALLY want to avoid having to shut down squats for a long time; the 2.5ish years that I couldn't squat regularly were awful, and I was really, REALLY enjoying squatting again this year. If reducing frequency to once every two weeks for a while allows me to continue steadily, that's better than forcing once a week and then a few months later having to take a full year or two off again. Want to avoid that at all costs. A leg press and/or belt squat would be nice right now, alas no room for either in the garage.

    RDL
    225x5, 275x5, 315x5
    Notes: Don't think I've done RDLs in 4-5 years, so starting real easy. Knowing RDLs, my damn hamstrings will still be sore.

    Plank - 45s x2 sets
    Last edited by Michael Wolf; 12-13-2020 at 09:01 PM.

  8. #4368
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  9. #4369
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    Lotsa upper body volume today.

    Press
    225x2, 240x2 - belt for the doubles only
    200x8, 185x8
    Notes: Not too eventful. 240 moved fast, without as regular exposure to heavy presses, it feels heavier in my hands and when taking it out, but moving fine.

    Bench Press: 1ct pause on 1st and last rep
    275x5, 300x5
    To a 2-board: 300x5, 275x5, 225x10
    Notes: Uneventful here too. Pauses always feel unnatural to me, but went fine.

    Accessories
    DB Rows- 115x10x3
    Lat Pulldown: Neutral Grip - 150x10x2
    Tricep Rope - 75x15, 85x12x2
    DB Lateral Raises -35x10x2

  10. #4370
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    Apr 2010
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    Default Thursday, 12/17

    starting strength coach development program
    Power Clean
    135x3, 185x3, 225x3x3

    Snatch Grip DL: 3" blocks
    365x5 - DOH
    405x5 - Straps

    Ab Wheel
    3x6

    All uneventful and routine. Hadn't snatch gripped in a while, so started light, used 4" blocks + romaleos = roughly 3" effective height. Trying to spare my knees a bit during off season, will do less heavy pulling from the floor and more from 2-4" inches, in addition to reduced squat frequency.

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