Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 7

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  1. #61
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    Default Monday, 4/23/12

    • starting strength seminar october 2022
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    Went over to the South Brooklyn Weightlifting Club today to lift. Was planning on continuing my program as I was doing it, but after talking with Paulie, decided to change my programming up a bit leading up to the meet. Triple focused this week, doubles next week, singles the next, then working up to my opener leading up to the meet. Will be interesting to see how it goes, as I've been doing predominantly 5s.

    Rolled out on the big PVC pipe. Nice.

    Squats
    45x5x2, 135x5, 205x3, 265x2, 315x1, 365x1, 405x3x3
    I've squatted up to 375x5x3, so this was a 30lb jump, albeit only for 3x3 - 2 less reps per set. The weight "hit" me a bit, but got all 9 reps. Though rep 3 of set 3 was a real goddamn grind. Probably my first true squat grind rep.

    Power Cleans
    Did 5 sets of 3, but ascending instead of across. I liked this better, as it gave me a chance to practice being patient - I tend to want to pull early, right around my knee, which just kills the pull, ruins the bar path, gets my arms involved, all that bad stuff.
    135x3, 160x3, 185x3, 205x3, 225x3 - got 225x1, then pulled early and missed one. Dedicated to having patience, hit the next one even though it wasn't perfect, then finally WAITED till the bar was high enough, and pulled the shit out of the last one. It flew up so high it nearly took my chin off. Was awesome to feel, and definitely a reminder that it's worth it to wait.
    Then did a back off at 185x2, to reinforce the waiting.

    That was it at SWBC. Had a client at 7, then headed to Equinox for some C2 erg intervals @ 200meters to get a bit of conditioning in. Probably not gonna give up conditioning altogether until the week of the meet, but going pretty easy right now.
    Last edited by Michael Wolf; 04-23-2012 at 09:06 PM. Reason: Wanted to add "goddamn."

  2. #62
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    Default Wednesday, 4/25/12

    Was supposed to be yesterday’s lift but was just too tired yesterday to do it. Will be M/W/T/S this week instead of M/T/Th/F. No biggie.

    Quickie foam roll

    Bench Press
    45x5x2, 135x5x2, 185x5, 225x3, 265x3, 315x3x3. Then did 3 paused singles @ 225, 255, 275 to feel what the pause is like. Never having trained paused bench before, I need to get used to it before the meet. 315 felt strong, and I had a great lift-off/spotter, a guy I met at the gym today who actually gave me a lift off just as I asked. Which is like one in a million. Also, his name is Kirk. Awesome.

    My elbows were still a little twingy from Monday's squats, but I used aspercreme (recommended by Paulie at SWBC), and the extra day of rest plus the creme helped some. I will probably switch to Bench/Press on M/Th and Squat/PC/DL on T/F so I don't have to bench with hurting elbows. I also need to ice more.

    Chinups
    10, 10, 9 - the last few reps of the 3rd set were a little kippy.

    1-Arm DB Press - assistance work for Bench
    40x10, 50x9, 60x6, 70x5, 55x7, 45x10

    Felt good today, overall.

  3. #63
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    Default Thursday, 4/26/12

    Heavy DLs and first time trying DE Squats. Interesting.

    Foam ROll/SMR/Movement Prep etc...

    Deadlift
    145x5, 225x3, 315x1, 365x1, 425x1, 500x3, 425x3 back-off.
    Very excited about this - a rep PR, and as my actual PR is 505, I did almost that for a TRIPLE today. As RobIs would say: 500 bitches, 500!!!
    Video here - http://youtu.be/yyrKxWTAHN4. You can see my set-ups were not perfect and my back angle changes before the bar leaves the floor. I need to work on that, but happy for the moment with the lift.

    DE Squats - doing these as part of my last 4 weeks meet prep, so I only need to squat heavy once per week. Since today was my first time doing them, I chose a conservative weight of 185. Will go to 195 next week, maybe 200. At first I had trouble timing my acceleration out of the bottom; I started pausing and then exploding, and that seemed to work better.
    Warmed up then 185x2x10 - 1 minute rest. I'm used to having leisurely rest periods of several minutes, so after the first set I was chatting with a guy at the gym, and forgot I was on strict 1 minute rests. Was ok after that though.

    C2 Erg: 200m/1:20 rest x 8. Pace per 500m: 2:01, 1:56, 1:53, 1:48, 1:46, 1:43, 1:42, 1:55, 1:30 - went all out on the last one.
    Last edited by Michael Wolf; 04-26-2012 at 03:56 PM.

  4. #64
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    Default Saturday, 4/28/12

    Once again, at the South BK WL Club. Good place, that.

    Rolled out some on the rumble roller and loved it. Between its ability to get deep in, and its compact size (limited space in my apt - if you've never been to NYC, it's hard to explain), this is now on my list to get for home.

    Press - hadn't pressed heavy in probably 5-6 weeks,and have lost a step. But not much. I've heard people talk about how benching heavy increases their press without them even working on it. Well, it didn't for me.
    45x5x2, 95x5, 125x3, 155x1, 175x3, 185x3x2

    Random 400lb Yoke Walk - Paulie was coaching a group through some conditioning-ish stuff, so I got in just for this. Walked the yoke, 220lbs + 4x45lb plates, the length of the gym - maybe 100ft? A little less?

    DE Bench Press
    After warming up, did 165x3x10 as fast as possible. It took me till the 3rd set to really start accelerating the bar, and I got better as I went for the most part, other than a rogue rep here or there. It was interesting, having never done DE bench before (or DE at all, before this week), how programmed in the "smooth, controlled" rep is. I mean, I lift reasonably heavy weights and always try to power it up, but I had an unconscious restriction preventing me from fully accelerating the bar as fast as I could. I had to turn it off in order to really get the most out of this DE work.

    I have a ways to go, but I was doing better as the set went on.

    After lifting, stopped on the walk back to the subway for some meat-loaded pizza. $9.50 for 2 slices and a can of diet sprite, but it was solid. 1 slice was a stuffed slice with ham, pepperoni, and extra mozzarella inside. The other was a chicken & broccoli slice. Lots of chicken. Lots of broccoli.

  5. #65
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    Apr 2011
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    Brooklyn, NY
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    Default

    I workout right behind Paulie's you know.... Maybe we can meet for lunch or dinner: I usually workout Tuesday, Thursday, Sunday.

    And my press definitely slid back last cycle. This cycle I'm doing Wendler press and have regained ground.

  6. #66
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    Default

    Quote Originally Posted by Rob Is View Post
    I workout right behind Paulie's you know.... Maybe we can meet for lunch or dinner: I usually workout Tuesday, Thursday, Sunday.

    And my press definitely slid back last cycle. This cycle I'm doing Wendler press and have regained ground.
    Ya, I heard that CFSB is nearby, and on Saturday, saw some of them running by during my workout. I have no idea when I'm there, as I usually work out in the city, but I'll let you know next time I'm there. What's the best way to get a hold of you? PM me if you don't want to put it in here.

    Ya, I figure my press will go back once I work on it more regularly again. I guess I was just hoping the heavy bench focus would take care of it, but obviously it's not quite specific enough, at least for me, to actually fully maintain, much less drive up, the press. After 6 weeks or so of bench focus, 185x3 was hard, whereas I got to 190x5x3 on my LP before petering out.

  7. #67
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    Default Marathon Lift: Tuesday, 5/1/12

    Fooled you - you thought I jogged 17 miles, didn’t you?? Today’s lift was super long, over 2 hrs, because of a combination of
    1. I didn’t lift yesterday b/c I was still sore from my first softball game of the season on Sunday. We lost 7-6, btw. Due to a delayed train, I arrived 3 minutes before game time, and had no time to warm up, so was sore the day after.
    2. I had lots of really heavy work today - doubles (sets of 2) - so had to rest a lot between sets.

    But I got it in and get ‘er done!

    Did foam roll/movement prep as I slowly warmed up my bench press, so as to save a bit of time.

    Bench Press
    45x5x2, 95x5, 135x5, 180x3, 225x2, 265x1, 295x1, 325x2, 330x2, 335x2. Then sets of 2 paused singles: 275x2, 285x2, 295x2. Then 2 back-off sets of 5: 245x5x2. Last week when I did 315x3x3, I really felt like it wasn't enough volume for me to progress from it, even though I did a a few paused singles afterwards (225,255,275). So added a bit of volume today at lower intensity.

    Squat
    45x5, 115x5, 165x5, 225x3, 275x2, 325x1, 370x1, 420x2x3. PR, BITCHES!! I've never squatted over 405 below parallel (not counting the 550 3/4 squats I did back in 2007!). I did 405x3x3 last week, and while that was obviously a rep pr, it wasn't an actual weight PR. But 420 is! And I did 3 doubles with it.
    Then back-off sets: 275x3x2, 295x3.

    1-Arm DB Press - Mostly done between squat back-offs
    45x8, 55x6, 65x5, 50x8 - stayed light with these.

    Power Cleans
    135x3x2, 165x3, 185x3, 205x3x2 -was supposed to work up to 230x3, but I just didn’t have the energy. Probably because of the large amount of work, and especially the heavy squats I’d already done; I was just tired. So just went till 205 today.

    C2 Erg Intervals: 4x200m/1:20rest. Paces per 500m: 1:40, 1:39, 1:37, 1:34.

  8. #68
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    Apr 2010
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    Default Friday, 5/4/12

    Today is May 4th...Happy Star Wars day! May the Fourth be with you!

    Went down to Equinox Wall St today, where I worked as PT Mgr for almost 3 yrs - but haven’t been back to in about a yr and a half. Was nice to see and catch up with old friends, and made for a leisurely workout pace, which was perfect for today.

    Foam Roll etc…

    Press
    45x5x2, 95x5, 125x3, 155x2, 185x3x3. Then back offs: 175x1, 165x1, 155x1, 145x1, 135x3 - all on the minute.

    Dynamic Effort Bench Press
    Warmups, then 175x3x10 (10 sets of 3) - all reps as fast as possible, on the minute. Definitely better at this than last week.

    Chinups
    4 sets of 10, plenty of rest

  9. #69
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    Apr 2011
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    Brooklyn, NY
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    Default

    haha, you said bitches. Congrats on the PR squat-=- BADASS! And that bench is no joke.

    Question: what's up with the 1 rep back off sets on the press? What's the point exactly? I thought back off sets were to accumulate volume, but 1 rep sets isn't going to do much of that..

  10. #70
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    Apr 2010
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    Default 5/5/12 - Deadlift Rep PR! But failed rep...

    starting strength coach development program
    Why is it so easy to look at other people’s bumps in the road towards progress objectively, yet so hard to be equally rational about our own? I need to stop obsessing about my failed rep today, and just come out and CRUSH IT next week. My training is fine, this was just a blip on the map, a local setback - not indicative of what I CAN and WILL do.

    Foam Roll/SMR/Etc…

    Deadlift
    135x5, 225x3, 315x1, 375x1, 430x1, 505x2 - was going for 3, the 3rd got stuck @ mid-shin and I felt like if I kept fighting, my back was gonna round something awful, so I let it go. As I look back on it, I really think I could have gotten that rep. Fuck. Then back off at 430x3. Which was easy.

    I’m trying to look at the bright side - 505x1 was my previous best, and I pulled it for 2, and almost 3, today. But I keep coming back to the fact that I failed my 3rd rep, even though last week’s 3 @ 500 seemed to be so smooth, despite my imperfect set-up. Sigh…

    Dynamic Effort Squats
    Last week’s 185 were too light, so moved up to 205 today. Took a few sets to get my speed up, but I felt this was a better weight. 205x2x10 (10 sets of 2) with 1 min rest between sets , moving the bar as fast as possible out of the bottom.

    Lat Pulldown
    165x10x2, neutral grip


    C2 Erg Intervals: 200m/1:20 rest, paces per 500m: 1:46, 1:45, 1:43, 1:40, 1:36

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