Wolf's Log: From Cub to Direwolf

[Michael Wolf]

Trying to get back to some actual upper body work today. Trap/shoulder don't actively hurt anymore, but there's still some residual weakness and tenderness in the area, plus about 6 weeks without having trained bench or press hard. I thought what I've been doing - submaximal work, but not really super light - would maintain the strength better than it has. Oh well. All I can do is build back up, as tolerance allows.

Press
175x5, 185x5, 195x5, 185x5
Notes: IIRC, my last good 5x5 day was somewhere around 195 or 200, so this should be a fairly easy pressing workout, but it wasn't. Not super hard either, but 195x5 still feels slower and heavier than I am really OK with.

Bench Press
275x5, 295x5x2
Notes: Same feeling about the 295 bench as I had about the 195 press. I think my last 5x5 bench day was at 320 or 325, so 295x5x2 should be super easy. It wasn't hard, but moved slower and with less explosiveness than I'd have liked.

Chins
10,10,10,10
Notes: Fourth set was powered by Sarah's excellent performance and responding to cues in smashing her 275x5 DL. I was pretty psyched after that. It was awesome.

Curlz
EZ Curl Bar + 70lbx 10
55lb DBs x 8
Notes: My forearms didn't like the bar, so switched back to DBs.

Overall I'm trying to balance disappointment about my pressing movements with appreciation for being able to do them mostly pain free again. It's hard knowing how much work I put in to getting my press up to 225x5 and my bench to absolutely smoking 410, and getting 420 in the gym and 400 paused at a meet despite imperfect form - probably was good for a 430-435 t-n-g at the gym and 410-415 paused if I executed with good technique. And now 295x5 is hard. But a month ago, it hurt way more. So trying to keep perspective.

[idlehands]

It will come back man. Long game not short game

[Rob Israel]

Yea, this is where the linear progression is awesome. It sucks how you lose the strength, but you can build it back so quickly on the LP and you have the room to do so without a bunch of complicated programing....

[Michael Wolf]

Yea, this is where the linear progression is awesome. It sucks how you lose the strength, but you can build it back so quickly on the LP and you have the room to do so without a bunch of complicated programing....

As I am doing much to my delight in the squat. 435x5x3 planned for tomorrow, which will technically be a PR. Not the strongest I've been, but the most I'll have actually attempted and done for 3x5. Been loving the 10lb jumps, twice a week, for a while now. Close to the end but I'm milking it.

[Michael Wolf]

Today's squats were all over the place. I wasn't on point at all with my technique, and it resulted in this being MUCH harder than my last squat workout Friday. But I got em up (that's what he said), just slower and sloppier than I'd have liked.

Squat
435x5x3 - PR for 3x5
Notes: Sloppy - mostly went a bit too deep, loose at the bottom, knee slide. But I got back up for all 15 reps. Some days you're less locked in than others. I'm sure much of this is due to me finally lifting heavy enough weights recently that I've actually accumulated some fatigue. Regardless, I'm glad on a less locked in day I can do 435x5x3.

After my squats, I deadpanned in a Rip-mitation: "Well, you made all your reps, Wolf, but it sure wasn't because of your technique." La Rosa reports that it was my best Rip imitation I've done yet.

Power Clean
95x3, 125x3, 145x3, 165x3, 185x3, 195x3x4
Notes: Planned on doing only 2 sets @ 195, but I never get coaching on my PCs (and tend not to film them for review afterwards), so took advantage of Sarah being there to get some coaching. Although I waited a while, I was still toasted from the squats for about 1/2 an hour afterwards, so my first few sets here were very sluggish. Everything felt about 30% heavier than it actually was. Sarah's cues were: 1) keep bar on my legs through the middle 2) Be aggressive - don't make a lazy jump just cause I can and 3) FAST ELBOWS!

195 is still fairly light, but it was a good weight to work on technique today.

C2 Erg
30s Row / 1:45 rest x 6
Paces: 1:51, 1:40, 1:37, 1:36, 1:34, 1:27.
Notes: RPE for the whole group was about 7.5-8. Should have gone a bit harder.
Also, the gym has had two rowers forever, but one has been off the floor under repair for about 3-4 weeks. Yesterday, I noticed they had not only put it back out, but added TWO MORE ergs!! Sorry Dr. Petreeeezo, looks like I'll never have to Versa-Climb here again.

[Nick D'Agostino]

Congrats on the squat PR buddy. Its good to see your squat numbers getting up there again.

[Sarah Archenbronn]

You forgot to mention that you practiced your Rip snorts/grunts.
Still needs work...

Good job today.


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[Gillian Mounsey]

Nice job Wolf! Congrats on the squat PR.

I want to hear these snorts and grunts!


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[Rob Israel]

SQUAT PR! YEA! You'll have to retire your bench specialist shirt for now at least. Nice work Wolf and congrats!

[John Petrizzo]

Congrats on the PR, Wolf!