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Thread: Wolf's Log: From Cub to Direwolf

  1. #71
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    • starting strength seminar jume 2024
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    That is a HUGE PR. You doubled your old PR and nearly tripled it! Very good and consistant work.

  2. #72
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    Apr 2010
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    Quote Originally Posted by Rob Is View Post
    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..
    Thanks man - totally stole the "bitches" from you! Ya, I was sort of playing around with the idea of accumulating a little volume (cause I'm not advanced enough to really gain from the low volume I did heavy), without doing so much volume that it would over-do it and also burn me out for the DE Bench. So I did 16 total reps in my "work reps" 9 @ 185 (3x3), 1 each at decreasing 10lb increments x 4, then 3 @ 135. Felt good about it afterwards.

    Quote Originally Posted by Oldster View Post
    That is a HUGE PR. You doubled your old PR and nearly tripled it! Very good and consistant work.
    thank you, Oldster. I'm going to go for the 505x3 again this week, and that's my last heavy DL before the meet. I'm confident it will go up this time. Thanks for checking out my log!

  3. #73
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    Apr 2010
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    Default Monday, 5/7: Heavy Bench, Lighter Press, Chins

    Met some fun guys at the gym tonight - nice guys, kind of crossfit, but really random and directionless, but break dancers with some awesome natural talent. Gonna get them jacked, if they listen to me. But was able to get good spots for my heavy bench, which was CRUCIAL.

    Foam roll etc...

    Bench Press
    Warmups, then heavy singles: 345x1, 355x1x4.
    Then paused singles: 295x1, 310x1, 325x1, 335x1 - all surprisingly easy, especially after the heavy un-paused work. Makes me think 355 or maybe even 365 is a strong possibility for 3rd attempt at the meet.
    Then 255x5x2 for volume.

    Press
    Warmups, then 155x5x3 - pretty easy, even after the bench. Last rep of last set slowed a bit. Maybe.

    Chins
    10,10,10,8
    - didn't rest much between 3rd and 4th set, prob only 2 mins.

    Took 2 hrs or a bit more, but I was in no hurry.

  4. #74
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    Apr 2010
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    Alright, so this has nothing to do with my training, but my SS Coach certificate arrived in the mail today, as did my singlet for the upcoming meet. An epic day in US Postal service history!

  5. #75
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    Jul 2011
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    That is a pretty awesome day. Congrats on the certificate. Not an easy thing to get by any means.

  6. #76
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    Apr 2010
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    Default Tuesday, 5/8 - PR SQUATS!!!

    Hit some nice PRs today. Iím further along than I hoped for in my squats, with DL and Bench just about on track for the meet. Feeling good about things, overall.

    Squats
    45x5x2, 135x5, 185x4, 225x3, 275x2, 325x1, 375x1, 430x1 - PR #1. And easier than I expected, so went upÖ 435x1 - PR #2! Hard. But did another. 435x1 - easier than the previous rep at 435. Rested 5-6mins between these heavy singles.

    Back-offs: 365x2, 315x3x2, 275x5 - rested about 3 mins between back-off sets.

    Power Cleans - took my time on these
    Empty bar work, 135x3,160x3,185x3,205x3,215x2,225x2,235x clean pull + power clean, 265x1x2 clean pulls.

    Then did a few short runs to test my foot. Still not quite ready for regular sprints again, but oh so close. Maybe by after the meet. Itís been 8 weeks, I thought itíd be healed in 2!

    Overall feel good. I feel I can go for 440 or 450 at the meet and hit it.

  7. #77
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    Quote Originally Posted by Gillian View Post
    That is a pretty awesome day. Congrats on the certificate. Not an easy thing to get by any means.
    Thanks Gillian. PR-ing my squat later on was icing on the cake of an already great day!

  8. #78
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    Apr 2011
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    You got the results already? Awesome news! Congratulations!

  9. #79
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    Default Friday, 5/11/12

    Was supposed to do all this yesterday, butw as too tired. So now I need to figure out if Iíll go back to the gym tonight around 9 for heavy deadlifts and DE Squats, or wake up early tomorrow to do them. Neither is appealing, but as the meet is next Saturday, I canít push them off.

    Foam rolled and mobíd only back and shoulders.

    Press
    45x10, 5; 95x5x2; 125x3, 155x2, 185x3x3, 145x3x2 back offs.

    DE Bench Press
    Warmups, then 180x3 as fast as possible, on the minute for 10 sets.

    Felt like the right weight - moved it fast, but not too light.

    Chins
    10, 10, 10
    . Then a set of 11 pulldowns of 160.

    Quote Originally Posted by Rob Is View Post
    You got the results already? Awesome news! Congratulations!
    Yup, earlier than expected, and very happy to have earned it. Thanks Rob!

  10. #80
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    Apr 2010
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    Default PR DEADLIFT! (But not 1RM) Saturday, 5/12/12

    starting strength coach development program
    DEADLIFT PR! And DE Squats: Today's Lift
    PR’d my Deadlift today, but it wasn’t a 1RM, so that was awesome. Feel good going in to next week’s meet.

    Foam Roll/SMR/Movement Prep etc…did a whole suite. Was early (for me, on a Saturday), so did full roll and prep.

    Deadlift - decided to do 5 heavy singles instead of a work set of 3 and a back off of 3. The first wasn't really heavy, at 435, but I counted it anyway.
    135x5, 225x3, 295x2, 355x1, 435x1, 485x1, 525x1, 495x1, 495x1

    525 was hard but not limit. If I have a good day at the meet, I could see 540 or 550 happening.

    DE Squats
    Warmups, then 205x2x10 (10 sets of 2) as fast as possible, on the minute.


    After this workout, felt good and fresh. Beautiful day here in NYC, gonna try to enjoy it some.
    Last edited by Michael Wolf; 08-25-2012 at 12:22 PM.

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