Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 71

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Thread: Wolf's Log: From Cub to Direwolf

  1. #701
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    Apr 2010
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    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    I like the direction this log has taken over the previous few posts.

    Intensity Day today, didn't bat 1.000, but it was alright.

    Squat
    Warm up to 460x2x3
    Notes: Need to concentrate to improve quality of second rep. It's not a single and an afterthought. It's a DOUBLE.

    Press
    Warm up to 212.5x4 - failed 5th rep. Then 230x1x2 (2 singles). 230 is again technically a PR.
    Notes: I failed the 5th rep for no good reason. I just didn't prepare for the set, or rep, properly and didn't put enough fight into it. I will get it next week.

    Power Clean
    135x3, 165x3, 185x3, 205x3, 225x3x5
    Notes: Still not heavy enough to elicit any stimulus, but worked on the same stuff I worked on last week, to get my PC rocking again like it was before my back injury and the meet before that: Staying out over the bar longer, staying on mid-foot, and not pulling early when I get tired.

    Still not back to where I was, but getting better now.

    Torchin The Tris
    EZ-Bar Standing OG Extensions: Bar + 50lbs x 14, 13
    Only did 2 sets today

    Then SS Seminar @ Crossfit South Brooklyn. A lot of great people at this one, should be a great weekend.

  2. #702
    Join Date
    Apr 2011
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    brooklyn, son
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    We poked our heads in - me, Rip, Stef, some others. Were you there?

  3. #703
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    Apr 2010
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    Working a SS Seminar is always an incredibly fun, but also incredibly tiring weekend. Full days of mentally fatiguing work, less food than usual (even if it's usually good food), and very late nights with lots of whiskey. I really had to sack up to go lift today, but it was a good day and well worth it. Surprised, actually, how good today went.

    Squat
    Warm-ups to 400x5x5 - volume PR
    Notes: Kind of cool to hit 400 for 5x5. Rested about 5 minutes between sets 1 & 2, and 2 & 3. 6-7 minutes between 3 & 4 and 4 & 5. First three sets were actually pretty easy, relatively speaking. Fourth was a little harder. Fifth was a character builder. All in all good though, and MUCH better than last week's war zone. I was worried 395x5x5 was gonna be a volume limit, but looks like it was just something local to last Monday.

    Press
    Warm ups to 200x5x3 - volume PR
    Notes: I'm not a great presser, but hitting 200 for volume for the first time on the same day as 400 for squat volume for the first time is also kind of cool. 1st set was fairly easy, 2nd medium, 3rd set was challenging.

    Rack Pulls
    Warm ups to 550x5
    Notes: I put the bar down slightly to the left each rep, so it was almost off the left block by the time I was done. Need to fix that. Had to shift my stance over twice so as not to pull too off balance.
    Last edited by Michael Wolf; 04-15-2013 at 08:41 PM.

  4. #704
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    Apr 2011
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    Brooklyn, NY
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    Yea man. Those are are some nice numbers Wolf...

    Sorry I missed you this weekend. Let's get together next week dude.

  5. #705
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    Jul 2012
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    Philadelphia, PA
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    Damn Wolf, big squatting. 4 plates 5x5 next week will be a huge milestone.

  6. #706
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    Jun 2011
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    Cedar Point, NC
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    Congrats on that 400 5x5.

    Nice.

  7. #707
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    Apr 2010
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    Quote Originally Posted by Rob Israel View Post
    Yea man. Those are are some nice numbers Wolf...

    Sorry I missed you this weekend. Let's get together next week dude.
    Thanks Rob. Let's try. I'm really busy at the moment, but if not next week, the week after.

    Quote Originally Posted by Mac Ward View Post
    Congrats on that 400 5x5.

    Nice.
    Thanks Mac.

    Quote Originally Posted by Mosin Warrior View Post
    Damn Wolf, big squatting. 4 plates 5x5 next week will be a huge milestone.
    It will. I remember the first time I did 405 for 3 sets of 5, back in September. Keep moving the bar higher, or else we slide backwards.

  8. #708
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    Apr 2010
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    I BENCH PRESSED TODAY WITH NO PAIN OR WONKINESS IN MY SHOULDER. FOR THE FIRST TIME SINCE DECEMBER 1, 2012. FUCK YES!

    Recovery Day

    Squat
    45x5x2, 135x5, 195x5, 245x5, 295x5, 315x3
    Notes: Haven't been sore from volume day this week, but stiff. Squats felt fine, but also a bit stiff, though obviously loosened up as I went. Beltless.

    Chins
    10,10,10,9
    Notes: None of the sets were to failure.

    Bench Press
    45x5, 95x5, 135x5, 185x5, 225x5, 255x5, 285x3, 305x1, 325x1
    Notes: Hell. Fucking. Yes!!! No pain, no weakness or weird feelings of any kind on any reps. I will be cautious and start back up slowly, but it looks like I'm finally ready to bench press again after 4.5 months away. Got a hand off for 305 and 325. Not great numbers, but I was being conservative, just trying to see if pain or wonkiness returned at heavier weights, and this was after the chins. But all was fine, no problem at all.

    I'm really fucking excited.

  9. #709
    Join Date
    Mar 2009
    Location
    Long Island, NY
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    Bench Press
    45x5, 95x5, 135x5, 185x5, 225x5, 255x5, 285x3, 305x1, 325x1
    Notes: Hell. Fucking. Yes!!! No pain, no weakness or weird feelings of any kind on any reps. I will be cautious and start back up slowly, but it looks like I'm finally ready to bench press again after 4.5 months away. Got a hand off for 305 and 325. Not great numbers, but I was being conservative, just trying to see if pain or wonkiness returned at heavier weights, and this was after the chins. But all was fine, no problem at all.

    I'm really fucking excited.
    Congrats on the bench press, Wolf! It has been a long road back. Also, it was great seeing you this past weekend. Maybe now that your shoulder is healing up you can start thinking about getting back on the platform. RPS meet in July on LI, should be a good time. Just throwing it out there!

  10. #710
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    Nov 2012
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    Long Island, NY
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    starting strength coach development program
    Congratulations buddy. This was a long time coming, I'm very happy for you. Can't wait to see you progress it back up.

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