Wolf's Log: From Cub to Direwolf Wolf's Log: From Cub to Direwolf - Page 410

starting strength gym
Page 410 of 414 FirstFirst ... 310360400408409410411412 ... LastLast
Results 4,091 to 4,100 of 4132

Thread: Wolf's Log: From Cub to Direwolf

  1. #4091
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,584

    Default

    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Quote Originally Posted by neilc1 View Post
    coach ?
    Heh, good to see at least one person still cares! Training's been uninspiring and boring, and it seemed fewer and fewer people were following, and I just haven't much felt like bothering to log such blah workouts. I've been writing them down in my notebook log and posting some occasional stuff on Instagram, but taking the extra time to type them out here and link to vids, when it didn't seem anyone was reading anymore, felt a bit unnecessary. That said, yesterday marked the start of what I hope is a good, solid, serious training cycle for the rest of the year so I'll log those and hopefully start pushing things forward again.

    MONDAY, 9/23
    Bench Press
    After empty bar, Sets of 10 @60, 90, 110kg.
    Then 120x8, 130x6, 100x10
    DB Cocaine DL: Sets of 5 with 30s, 40s, 50s, 60s, 60s
    Notes: Pec felt A-OK on bench, so gonna ramp that back up again now. The gym re-organized and now has a "powerlifting room" in what used to be the little used group fitness studio. I liked the old setup better, in which the PL equipment was out on the main floor with the 25ft ceilings. Now it's in a claustrophobic feeling room with 9 ft ceilings and mirrors. Anyway, there was no extra barbell to do cocaine DLs between sets of bench, so I used the DBs that are in there instead of walking all the way out onto the gym floor (and also the possibility that someone would think it was an unused barbell left out, and break it down and put it away while I was doing bench in the other room).

    DB 1-Arm Press
    Sets of 10 @50,55,60,60
    Lat Chin-Down
    6x6, 2 warmups, then 4 sets with the whole stack
    Notes: Was supposed to do 3x5 barbell press and the DBs on Tuesday, but had a brain fart and was 3/4 of the way into this before I remembered. Derp. Lat Chin-downs are gonna be a problem once training gets serious. I've been taking it easy most of the year and still do 4x6 with the whole stack with reps in the tank. The thing is built such that I can't pin extra weights to the stack. There are a couple of 5 lb adder weights but that won't make much difference, so I will probably be doing 5x10 with the whole stack by the end of this cycle.

    I would love go back to chins and weighted chins but I'm wary of my pec. Will have to see how this goes.

    Tricep Rope
    3x10
    Paloff Holds
    3 sets

    TUESDAY, 9/24
    DL and Cocaine DL
    135x5, 185x3, 225x3x2
    Press
    185x5x3
    Notes: Did yesterday's presses at a slightly lighter weight, and did some actual, honest to goodness deadlifts today! First time since...don't know, but it's been a long time. Did cocaine DLs first at each weight, to warm up and set the table, then followed with a set of normal pulls. Back felt ok. Happy.

    Cable Row
    5x10
    Leg Press
    Sets of 8 @: 135, 225, 315, 405, 465, 405
    Notes: LP was easy. Rows did the last 3 sets with the whole stack as well. Could be slightly stricter but again, gonna be interesting here once I really ramp up training again. Might need to use DB rows and pray to muscle jesus that my back holds up to do em.

    DB Strict Curls
    30x11x3
    Plank
    30,35,30s

    Assault Bike
    20/75x9
    Last edited by Michael Wolf; 09-24-2019 at 10:49 PM.
    YT * IG * FB

  2. #4092
    Join Date
    Aug 2014
    Posts
    351

    Default

    was starting to think I wasn't understanding the whole cocaine thing

  3. #4093
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,584

    Default

    Quote Originally Posted by neilc1 View Post
    was starting to think I wasn't understanding the whole cocaine thing
    We could call them "top down, paused 2-3 inches off the floor deadlifts," but where's the fun in that?
    YT * IG * FB

  4. #4094
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,584

    Default

    Simple and straightforward today, week 1 is definitely in the easy stage of a 3 month block, but gotta start somewhere.

    Press: 4" belt
    225x2x3 @8,7,7
    BW Squat
    4x8
    Notes: First set had my footwork wrong so and my belt a hole loose, so it was a bit unnecessarily harder. Next couple sets I tightened up and put my feet in the right place and it was fine.

    225x2 (last set) on IG

    Bench
    275x5x3
    Cocaine DL
    135x5x5
    Notes: Pec felt all good in the hood.

    Lat Pulldown (Neutral Grip)
    150x10, 165x10x3
    Paloff Holds
    8/3 x3 reps x 3 sets
    Notes: Started LPD with a wider prone grip, as I've been doing, but my left shoulder suddenly VERY much didn't like it. Didn't feel a thing benching or pressing but pullup grip was irrittaing the hell out of it, so switched to neutral halfway through the first set and it was totally 100% fine with that.

    LTEs
    80x10, 100x9, 110x8
    YT * IG * FB

  5. #4095
    Join Date
    Aug 2014
    Posts
    351

    Default

    return of the Texas Snow Wolf

  6. #4096
    Join Date
    Mar 2019
    Posts
    143

    Default

    Those crack-pipe deadlifts sure do feel good!

  7. #4097
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,584

    Default

    Quote Originally Posted by Soule View Post
    Those crack-pipe deadlifts sure do feel good!
    Ha!

    Interesting that I and a few clients who've used them have observed is their effect seems to work on a delay. They don't feel awesome while doing them, not necessarily bad, just kind of so-so, but a few hours later you feel much better and that seems to last and compound the more you do them.
    YT * IG * FB

  8. #4098
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,584

    Default Saturday, 9/28

    Had an all day Friday event so trained Saturday.

    Cocaine DL warmup 45x5x2, 135x5x2.

    High Bar Squat / Front Squat (each weight done twice for the listed # of reps: first high bar, then front after a short rest)
    135x5, 185x3, 225x3, 245x3, 265x3
    DB Bench
    90x8x2
    Notes: First time back squatting without back pain since March. Did high bar because for this type of back tweak, it seems to be OK faster than low bar, which I'll try in a few weeks if things continue to go well. Used 3" belt for front squat only, at 245 and 265.

    DB Bench kept it a bit easier since only 1 day rest before next upper body workout

    Deadlift
    Cocaine: 185x3, 225x3
    Regular: 225x5, 245x5
    Cable Row
    4x10
    Notes: DLs felt solid. Not quite as good as Tuesday but still pretty good. Rows same idea as DB bench.

    DB Curls
    45x8, 50x8
    Plank
    30, 35s
    Notes: A little easier here too, same idea as bench and rows.

    Assault Bike
    15/45 x10 - pushing these a lot faster now, but they're only marginally harder in terms of HR and perceived effort due to quicker rate of cardio adaptations.
    YT * IG * FB

  9. #4099
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,584

    Default Monday, 9/30

    Bench Press
    295x5, 315x2, 335x1
    BW Squat
    BWx8x5
    Notes: All EZPZ.

    Press
    185x5, 200x5x2, 185x5
    Cocaine DL
    45x5x2, 135x5x4
    Notes: All good here too. Feeling like I'm doing some work again, still light but just a general feeling of accomplishing something in the gym instead of purely punching the clock.

    Bench and Press on IG

    Chin-Downs
    195x6, 225 x6,6,7
    Notes: 225 is the whole stack and I'm not pushing to max on any of these. Could probably do 3x8 now, challenging but without TOO much trouble. Will probably be doing 5x10 here by the time I'm fully back in the game.

    Tricep Rope
    3x12
    Paloff Holds
    YT * IG * FB

  10. #4100
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,584

    Default

    starting strength coach development program
    Deadlift
    225x5, 275x5 (warmed up with cocaine DLs prior, and then a backoff after)
    DB Standing Press
    55x8, 65x8x2
    Notes: DL felt great. Plan was 265 but was feeling good so boldly decided to skip right ahead to a very aggressive 275. All of ~35% of my max. World record.

    Leg Press
    445x8, 495x8, 445x8
    Cable Row: Tempo 1-0-1
    150x10, 165x10, 180x10x2
    Notes: Ramping leg press back up. Plan for short term is to leg press once a week, squat once a week, and DL both days. Once my DL gets heavier again, I will probably switch to one day being solely (necessarily lighter) cocaine DL, probably on the day I squat; and the other day regular DL, on the day I leg press. And then reevaluate depending on recovery and how my back is feeling.

    DB Strict Curls
    30x11x3
    Plank
    30,35,35s

    Assault Bike
    20/75x9
    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
  •