Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 397

starting strength gym
Page 397 of 416 FirstFirst ... 297347387395396397398399407 ... LastLast
Results 3,961 to 3,970 of 4153

Thread: Wolf's Log: From Cub to Direwolf

  1. #3961
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

    Default

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Missed my first workout of the week again this week, at least it wasn't due to mysterious wolf's disease this time. Just had more life stuff to take care of than time and motivation. I was annoyed at first but I felt great today and actually think this lighter schedule for a while post-meet is just what the doctor ordered. Completing that meet prep, and hitting those big lifetime PRs, while in the midst of a solo cross country move during which I also only missed 4 days of work (albeit online) was more mentally stressful than I realized at the time, and this feels like it's helping me to recuperate from that.

    All weights in KG.

    Squat: High Bar
    70x5, 100x5, 130x5, 160x3, 180x3x2 @5. Belt for 160+
    Notes: EZPZ. Video and lengthy exposition on IG.

    Press - belt
    95x4, 100x4x3 @6.5

    Deadlift: Shoes, no belt
    170x3, 190x3, 200x3
    Chins & Pullups
    6 total sets of 2 between DL sets

    Bench Rehab
    45x15, 95x10, 135x10, 185x10, 225x8, 245x5, 185x10 with wider grip - pec feeling good

    Tricep Rope
    3x10

    C2 Erg: 45/70 x10 @ ~1:55
    YT * IG * FB

  2. #3962
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

    Default

    Bench Rehab
    45x12, 95x10, 135x10, 185x10, 225x9 (extra rep by mistake for a planned 8), 250x6, 275x5, 225x10 with wider grip
    Block Pull: 4" - beltless
    485x5 @7
    375x3x2 with DOH grip and 3 count hold at the top of each rep
    Notes: Bench feels good, I could probably re-ramp more quickly, but 30 lbs x 2x/week is still quite a fast pace. Since I will be resuming 3x/weekly training, I'll probably do 295, 315, 335 next week if all goes well so it'll still be a 60 lb weekly increase, but spread into three smaller increments.

    Block pulls were fine. I want to work on my DOH grip - I've never pulled 500 with a double overhand and I think I ought to be able to. I have relatively big palms but relatively short fingers. Not tragically so for pulling, but certainly less than you'd think given my height and general size. I can't palm a basketball, for example. So DOH gripping a 500 lb pull would be a pretty good achievement. I honestly don't recall for sure what my best is since I've never closely tracked it, but I'm pretty sure it's either 455 or 475.

    Legs were surprisingly sore from Wednesday's squats. Maybe it's because they were high bar, I wasn't sore in my legs at all from working up to 500x1 on Monday and then squatting up to 573 on Saturday on meet week.

    DB Standing Press
    40x8, 55x8, 65x8x2
    Lat Pulldown
    3x10

    DB Curls
    45x10x2

    C2 Erg
    30/75x10: 2 @ ~2:00, 7 @~1:45, 1 @1:40
    250/75 x 2 @ ~1:55
    Notes: Sore legs from Weds squats felt here too, but went ok. Still only pushing things very slightly, I'm really unmotivated to do conditioning but if it's only annoying instead of horrible, I can get myself up to do it, so I'm increasing the difficulty sloooooowly.
    YT * IG * FB

  3. #3963
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

    Default

    Press
    275x1 @9 - belt + wraps
    177x8x3 - belt only
    Notes: 275 was unexpectedly hard. But OK here.

    Deadlift: 3" belt
    529x1 @6
    451x4x2 @6
    Notes: Easin' my way back in.

    Bench Rehab
    45x15, 135x10, 185x10, 225x8, 265x6, 295x5, 225x10 with wider grip
    Chins
    BWx2x6, BWx5
    Notes: First time going straight to 135 since the most recent pec strain. Bench felt fine. Chins were pretty easy too, though I'm still a little sore from doing them Wednesday.

    Tricep Rope
    3x10
    Cable Reverse Fly
    310
    YT * IG * FB

  4. #3964
    Join Date
    Dec 2014
    Location
    Manhattan
    Posts
    1,822

    Default

    Quote Originally Posted by Michael Wolf View Post

    Tricep Rope
    3x10
    Cable Reverse Fly
    310
    Miss these from the Equinox days. Gainz

  5. #3965
    Join Date
    Jul 2017
    Location
    Delaware
    Posts
    293

    Default

    Hey Wolf,

    I know this is a bit of a bro question but do you see a big difference between using the tricep rope vs a tricep bar on the cable machine or is it just personal preference?

  6. #3966
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

    Default

    Quote Originally Posted by Ryan Arnold View Post
    Miss these from the Equinox days. Gainz
    Oh ya, those heady days of 2013-2014 when we used to get YUGE down on Murray St. Those were some good times.

    Quote Originally Posted by Kyle Martin View Post
    Hey Wolf,

    I know this is a bit of a bro question but do you see a big difference between using the tricep rope vs a tricep bar on the cable machine or is it just personal preference?
    YT * IG * FB

  7. #3967
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

    Default

    Bench Rehab
    135x10, 205x5, 255x5, 295x5, 315x5, 235x10 with wider grip
    Notes: Bench continues to go well, pec feels OK, and 315x5 was like butta.

    Deadlift: 1" deficit
    180kg x3x3

    KB Press
    20x8, 28x6, 32x6x3
    Cable Row
    5x8 (first two more warm-ups)

    Bicep Curls
    40x10, 50x10

    C2 Erg
    45/60 x8 @ ~1:55, last one at 1:48.
    YT * IG * FB

  8. #3968
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

    Default

    Real quick 40 min session today at lunchtime.

    Press: Belt+wraps
    245x1x5 @8ish
    Notes: Press felt a little slow and wonky today but I was rushing - not much warm-up and only about 2 mins between sets.

    Bench Rehab
    135x5, 225x5, 275x5, 315x5, 335x5
    Notes: Feeling good and solid, back to 335x5 is real work again, so rehab is done and now it's back to work. I skipped my usual high rep back off set for time reasons.

    Chins
    BWx2,3,3,3,3,3, 5 = 22

    Rolling DBs
    32x10, 42x10x2
    YT * IG * FB

  9. #3969
    Join Date
    Aug 2015
    Posts
    70

    Default

    Quote Originally Posted by Michael Wolf View Post
    Real quick 40 min session today at lunchtime.

    Press: Belt+wraps
    245x1x5 @8ish
    Notes: Press felt a little slow and wonky today but I was rushing - not much warm-up and only about 2 mins between sets.

    Bench Rehab
    135x5, 225x5, 275x5, 315x5, 335x5
    Notes: Feeling good and solid, back to 335x5 is real work again, so rehab is done and now it's back to work. I skipped my usual high rep back off set for time reasons.

    Chins
    BWx2,3,3,3,3,3, 5 = 22

    Rolling DBs
    32x10, 42x10x2
    Can't remember if I asked or if I saw it explained earlier - what is "Rolling DBs"?

  10. #3970
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,601

    Default

    starting strength coach development program
    Quote Originally Posted by JimB View Post
    Can't remember if I asked or if I saw it explained earlier - what is "Rolling DBs"?
    Basically LTEs with dumbbells held in neutral grip.
    YT * IG * FB

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •