Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 5

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Thread: Wolf's Log: From Cub to Direwolf

  1. #41
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    Default Weds, 3/28/12

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    My legs were just dead today. Must be from Monday’s combo heavy squat and DL workout. They don’t fall out heavy on the same day too often - good prep for the meet though!

    Foam roll etc…

    Squats - recovery. Continuing using front squats and high bars as warmups, week 3 of that I believe.
    LB 45x5x2
    Front - 95x3, 135x3, 165x3, 185x3 - short but increasing rest for these
    HB - 225x3, 240x3 - about 2 mins rest
    LB - 265x3, 280x3 - about 3 mins rest

    Press - recovery.
    95x5, 120x3, 140x1, 170x5x2 - rested 3 mins between worksets. Felt a bit challenging but not too hard.

    Pullups
    BW x 10,9,10
    Lat PD 135x11 for 1 set

    Did a few versa intervals, but my legs were totally dragging. 75ft felt like 125. Was slow and rested more and still hard. I felt like I could done sprints just fine, but foot is still not ready for it.

  2. #42
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    Default Friday, 3/30/12

    Mission was progress 3x5 squats, 5 singles in the Bench Press, and power cleans on the minute. Everything went well till power clean time.

    Foam Roll/SMR/Movement Prep/Etc...

    Squats - 3 sets of 5, +5lbs from Monday
    45x5x2, 135x5, 195x3, 245x2, 285x1, 320x1, 360x5x3 - went pretty well. Rested about 5 mins between sets.

    Bench Press - TM Intensity Day - 5 singles 
    45x5, 135x5, 185x3, 235x2, 285x1, 325x1 for 5 - went fine. Rested about 3.5mins between singles.

    Power Cleans - Singles on the minute @ 230. Here's where things got gnarly. Didn't do enough warmup sets AND forgot I had loaded a 25kg plate first (55lbs, instead of my usual 45lb plates), which combined to mess me up.

    155x1x2, 195x1, 250x1 - miss. Was supposed to be 230, but forgot I had the 25kg plates on, and thought it was 230. I can definitely clean 250, but just wasn't ready for it. I unloaded down to 230, but the lack of enough warmup reps and the 250 miss has messed with my flow, and I missed 230, twice. Then I did 230x2x2 clean pulls, and unloaded the bar down to 205. I then did, on the minute:

    205, 210, 215, 220, 225, 230, 230, 230, 230. Not quite 230 on the minute for 10, but ended up not being terrible after all.

    The only downside is that somewhere in here, I re-tweaked my elbow tendinitis. Not a bad flare up, and should be good to go come Monday, but I'll have to ice and stuff over the weekend. Oh well.

    No conditioning cause I had to coach someone in Power Cleans right after I finished.

  3. #43
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    Default Monday, 4/2/12 - The Day 365 Nearly Buried Me!

    You know how sometimes you have one of those days where your body just isn’t running on all cylinders? Like you tell it to swerve to avoid something and it just responds sluggishly, and you end up bumping into it anyway? Today is one of those days. When I started warming up and my 135 set felt like 275, I knew it was gonna be a rough one. But I grinded through it (“ground”,” though grammatically correct, doesn’t seem like the right word), and made every rep. Somehow.

    Foam Roll/SMR/Movement Prep - had some tight spots especially on left ITB, so stayed extra there, and did some more between warmup sets.

    Squat
    45x5x2, 135x5, 195x3, 245x2, 285x1, 325x1, 365x5x3 - what a grind!!! The first set was terrible. Lots of knees sliding forward, I could literaly feel the bar be in front of mid-foot and drag me in that direction. But all 5 reps went down and back up again. I was unsure about 1 or 2 reps if they were below parallel, but a friend working next to me confirmed. Next two sets were rough, and the last rep was a grind, but not nearly as bad as the first set. Whew, am I glad that’s over! Rested 5+ mins.

    Bench Press
    45x5, 135x5, 175x3, 215x2, 245x1, 275x5x5 - a bit harder than 270 last week, plus having my bad body day, but not too bad overall. Rested 3.5-4mins between.

    Weighted Pullups

    Had been doing these at a branch that didn’t have a straight bar, so was using the slightly bent pullup bars atop the power rack. Like the rack below:


    Today, had a straight bar to use like this rack:

    and either it was harder due to the straight bar, or just more of my bad body day. Did BW +37.5x5x2 - but not all reps were chin above bar. Lowered to +25 for the last set of 5, then 2 sets of pulldowns at 160lbs for 7 reps.

    C2 Erg Intervals
    6 x200m/1:30 rest going from 1:56/500m to 1:41/500m - not too intense, but hard to do more after that lift. Foot still too hurt to sprint on. Probably another couple weeks.

  4. #44
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    Apr 2011
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    Default

    I know those days, yes...
    Thanks for sharing the pictures!

    I still might do the meet on May 19th BTW. Undecided, but it definitely looks like I will not be on vacation yet, so it could be a go for me.

    What weight are you now?

  5. #45
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    Default

    Quote Originally Posted by Rob Is View Post
    I know those days, yes...
    Thanks for sharing the pictures!

    I still might do the meet on May 19th BTW. Undecided, but it definitely looks like I will not be on vacation yet, so it could be a go for me.

    What weight are you now?
    That's cool re: the May 19 meet. A bunch of NYC people I loosely know, acquaintances really, are doing it, and my GF and a few friends may come to watch - we may do some carpool/group lodging situation. If we do, let me know if you're interested.

    I currently weigh 240, give or take a few.

  6. #46
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    Default Weds, 4/4/12

    Even when DL day falls on Weds, it feels like an easy day because everything else is so much lighter. I love Wednesdays!

    Foam Roll,SMR, movement prep, etc...

    Deadlift
    135x5, 225x3, 295x1, 365x1, 425x1, 485x3, 425x3 back-off set.
    Felt solid today, better than 480x3 did last Monday. Maybe because I did them first, and hadn't squatted already in the workout, but felt good.

    Press
    95x5, 125x3, 150x2, 175x5x2 - recovery for TM benching.

    Squat - ditching front squats and low bar, and doing only high bar only on recovery day. Gives me a chance to rest my elbows from the low bar position, and keeps me in practice on high bar, which may or may not come in handy at some point, but I like it. I did ascending sets today 5x5, with only the last set really being anywhere close to challenging (70% of my low bar 3x5 on Monday). I like this too, and will keep doing it unless I notice some negative effects in my progress that seem due to it. Gives me plenty of volume/practice with the high bar, but at lower weights so still facilitating recovery.
    135x5, 165x5, 195x5, 225x5, 255x5

    Rowing Intervals
    200m/1:30rest x 7, pace per 500m: 1:59, 1:51, 1:46, 1:43, 1:41, 1:41, 1:44
    500m x 1: 1:49/500m pace

    Felt good, overall. Curious to see how 370x5x3 squats go on Friday, as 365 was horrible on Monday.

    *Random note: In the area I did my presses and squats, was a woman with possibly the most naturally muscular legs I have ever seen. I get called out on how big my legs are all the time, and this woman's legs have to be almost as big as mine! She was training with some trainer who was having her do typical commercial gym "functional" BS. She must just have great genetics. If I see her regularly, will have to start speaking with her. I bet she could be an absolute Squatting beast if she decided she wants to actually get strong.
    Last edited by Michael Wolf; 04-04-2012 at 04:36 PM.

  7. #47
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    Default Friday, 4/6/12

    Pre-Passover seder lift. Gettin it in before stuffin the matzah like I’m leaving Egypt!

    Foam Roll/SMR/movement prep etc…

    Squats - felt Much better than Monday, at 5lbs heavier. Phew, what a relief,because Monday was BRUTAL!
    45x5, 135x5, 195x3, 245x2, 285x1, 325x1, 370x5x3 - booya! Last rep of last set was a grind. The rest were good. Rested about 5 mins.

    Bench - TM Intensity Day
    135x5, 185x3, 225x2, 265x1, 300x1, 330 for 5 singles. Rested about 3.5 mins, maybe 4 the last set.

    Pullups: 10,10,9. Not improving much (if at all) on these, but always do them end of workout/fatigued so hard to tell.

    C2 Erg Intervals: 200m row/1:25 rest. All times are pace per 500m.

    1:50, 1:46, 1:43, 1:42, 1:34.

    I’ve done a 500m in 1:27 in my distant past (around 2yrs ago), but I warmed up to it and it wasn’t after a lift. I definitely couldn’t do that now, but wonder what I could do for a single, all-out 500m. I’d guess between 1:32 and 1:37. Maybe I’ll try one after the PL meet. Until then, gotta stay focused on strength, strength, STRENGTH!!!!!!

  8. #48
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    Apr 2011
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    Default

    Good deal on the squat-- excellent to hear!

  9. #49
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    Default Power Clean Suckitude: Monday, 4/9/12

    Today’s lift(s) were a mixed bag. Started well by nailing my squats, but my lateral epicondylitis on my right arm flared up again. Not bad, but enough to be annoying and affect my bench pressing, even if only a little. Benching went ok, hit every rep. Power Cleans weren’t going so well, and then I ran out of time before having to leave to teach the Equinox trainers about accessory work for the O-Lifts (Clean Pull, Snatch Pull, Snatch Grip DL, RDL, and Snatch Balance). So went back for round 2 of workout tonight @ 8:30 - Power Cleans and rowing intervals. I just sucked at power cleans. Sucked big, fat, juicy monkey balls. I will NAIL them next time!

    On the bright side, I ran into a former client who I hadn’t seen in probably 9 months. Unfortunately had to run after about 15 mins cause my mom was waiting on my call, but was good to see her! Lift details below:

    Foam Roll/SMR/Movement Prep/etc…

    BB Squat - 45x5, 135x5, 195x3, 245x2, 285x1, 320x1, 375x5x3. Rested 5+ mins.

    BB Bench Press - 135x5, 185x3, 225x2, 275x5x5. First time I didn't go up on VD. Partially because of the tendinitis, partially because I'm doing a 5RM this weekend at the SS Seminar, instead of 5 singles, so wanted to be recovered for it. Rested about 4 mins.

    BB Power Cleans - These felt off/bad because of the tendinitis flare up. Deep elbow flexion, required for the clean rack position, was bothering my elbow and so it was blocking me from getting into a good rack, and also from whipping my elbows around fast as required in a clean. Additionally, a guy there was talking to me, and I let the convo go on too long. Ugh.
    Did 135x3, 135x1, 165x1, 195x1, 215x1, 225x1 for a few singles, but also a miss or two.

    Then had to bail. Swore I’d be back…

    …and I was. At 8:30, foam rolled and movement prepped again. Then more

    Power Cleans - 110x1+3 front squats x2, 140x2, 165x1, 185x1, 210x1, 225x 2 misses, then 225x1 for 5 singles. I just. didn’t. have it. tonight. Was SUPPOSED to do 235 for 10 singles on the minute. Ugh. I did 5 more reps wth 175 for practice, to make up for my suckitude, then rowed.

    Also, some douchebag walked right in front of me ON THE FUCKING PLATFORM when I was about to do a rep. I yelled at him "HEY!" then "ARE YOU FUCKING KIDDING ME?!?" but whatever music he had blaring from his iPod prevented him from hearing. Which is probably good, because I might have killed him had he not walked away. It wasn't worth chasing after him.

    C2 Erg Intervals: 200m row/1:20 rest, all pace/500m: 1:51, 1:46, 1:43, 1:42, 1:42, 1:34.

  10. #50
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    Default Wednesday, 4/11/12

    starting strength nutrition camp
    I love recovery Wednesdays!
    Foam Roll/smr/movement prep etc…

    Squat - high bar only, ascending sets (not sets across)
    45x5x2, 95x5,145x5,185x5,225x5,265x5

    Press
    85x5,115x3,145x1,175x5x2

    Pullups - a few BW reps irritated the tendinitis on my rt elbow just enough to make me think twice. Did Lat Pulldowns instead: 4 ascending sets of 13,9,8,5 and then 2 sets of “chin grip” of 13 and 11. Listing weight is irrelevant, because every cable apparatus is constructed differently and 100lbs on one doesn’t correspond to 100lbs on the other (another reason free weights are superior), BUT for anyone curious, sets were as follows:
    120x13, 150x9, 180x8, 210x5; chin-style - 120x13, 140x11.

    Will do conditioning tomorrow - not lifting Friday cause it’s lecture only at the Starting Strength Seminar, and will lift Sat. So conditioning tomorrow will be

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