Wolf's Log: From Cub to Direwolf

[Michael Wolf]

**UPDATE 12/4/12**
Figured it's time I update this opening post, as I've done two meets and progressed a lot since starting this log over 10 months ago.

I competed in my first PL Meet on May 19, 2012 and went 6/9 for a 1330 total as a 242:
Squat: 415, 440, 455 no lift
Bench: 320 no lift (forgot to wait for "rack" command), 340, 360
Deadlift: 490, 530, 545 no lift

I continued training after that meet, but had 3 setbacks of significant time, 1 to let tendinitis heal, the other 2 due to illness. Which was odd because I hadn't gotten sick since 2008, but it is what it is.

I competed again on December 1, 2012 and again went 6/9, this time for a 1445 total as a 275:
Squat: 475, 500, 515 no lift
Bench Press: 365 no lift, 365, 375 no lift
Deadlift: 550, 570, 580

I was very disappointed by my bench as I'd hit 365 several times easily in training, and 375 fairly easily as well, but happy with my Squat and DL performance. My next goal is to surpass 1500 in my next meet (probably spring 2013, and be at or within striking distance of a 1600 raw total by end of 2013. I don't know yet whether I'll stay up at 275 or try to cut back down to be a 242. Likely the former. My current 'walking around' weight is about 255.
________________

Another one of those "didn't know where to put this" logs. Could have been in Intermediate, or Competitive. Chose the latter because I do compete in PL, even though I'm an early stage Intermediate and am currently running a novice progression as I return to former strength levels from injury.

I've been "working out" for 10+ years, lifting seriously for a few years. I work as a trainer and coach, but for a long time my job responsibilities prevented me from perfect consistency, or ability to work out long enough to do the programs I wanted (i.e. I'd only have 75 minutes, total, including time to change and shower). As of the end of 2010, my PR Lifts at a BW of ~230 and 6' tall, and about to turn 29 were:

Squat 1RM: 405 - high bar.
Bench Press 1RM: 405 - but this was done in 2005, when all I did was bench. Recent 1RM in BP was...I really don't remember, but probably mid 300's.
Deadlift 1RM: 505
Press 1RM: 225
Power Clean 1RM: 285

Eager to hit some big PRs in 2011, I quickly lost most of 2011 to 3 injuries:
1. An ankle sprain in March that prevented squats and DLs for about a month. Have a long history of BAD ankle sprains, so am more sensitive to this than most. The week that healed, in April, I...
2. Mysteriously hurt my back with a DL warmup set at 275 AT Rip's SS Seminar (Brooklyn, April 2011). If ever there was an epic fail, that was it. Was absolutely NOT the fault of Rip or any of the coaches - just one one those things that somehow happens. Symptoms of herniated discs, but MRI said no. Either way, couldn't train the squat or DL for about 6 months.
3. August, playing pickup basketball, gone a bone bruise on my right palm while bracing myself for impact against the ground after diving to save a loose ball. Palm struck a stone on the outdoor court. Could not even close my hand into a fist for 2 weeks, and couldn't do any pressing movements (bench or OH) at all with my right hand for 3+ months. Still doesn't feel quite 100% even now, 5 months later, but almost.

When I could finally train everything again - Squats, Presses, DLs, Bench Presses, and Power Cleans - it was late November/early December. I don't remember exactly, because I wasn't keeping a log.

Now, I just turned 30 and have been re-Starting Strength (slightly modified) for a couple months now. Decided it was finally time to keep a log here. I'm still 6' tall, current weight is 238.

I will be competing in a PL meet in May, and currently have the following goals based on where I had to start from when I resumed training after the long injury-based lay-off (subject to change based on training and life stuff):
1st attempt: 365/335/500
2nd attempt: 385/350/525
3rd attempt: 400/365/540

First 'logged' workout will be happening today at about 1:30pm. Will post actuals this afternoon or evening. Planned is:

Foam Roll/SMR/Movement Prep/Blah blah blah
Squat 305x5x3
Press 188x5x3
Power Clean 135x3, 165x3, 195x2, 215x2x2
Pullups: 8-10 x 4

1/4 Mile Runs: 3-5 @ ~8.5mph (treadmill)

[Michael Wolf]

Foam Roll/SMR: Erectors, Hams, Quads, ITB. TFL felt tight so spent some time there too.
Basic movement prep stuff I always do prior to lifting.

Workout
Squat: 305x5,6,5 - I lost my rep count on set #2, like an idiot. 80% sure I did 6, but may have been 5.
Press: 188x5x3
Power Clean: 135x3, 165x3, 195x2, 215x2x2
Pullups: 10,9,8
Neutral Grip: 8

1/4 mile runs: 4, at 7.7-8.7mph

Comments
Squat felt OK, not great. Better than Friday's, which felt really crappy at 300. I let my knees come forward on a few reps, but overall felt like bar path was better/straight than last time.

Presses were fine. Last rep of 3rd set was a grinder, but not too much. I should get 190 next time.

Power Cleans - going light because I'm still cleaning 2x/week, Mon and Fri. Don't want to be too fatigued for Wednesday's DLs. 215x2x2 is easy, but I feel like something is off in my form. I'm not getting good explosion in the 2nd pull. Probably need a video.

[Michael Wolf]

Did foam rolling/smr as usual today, except with my NEW BALLS! I have been using 2 tennis balls athletic-taped together for about 2 yrs, to smr my lumbar and thoracic erectors before lifting. Picked up 2 lacrosse balls yesterday, bound em together, and used them for the first time today. The harder balls definitely upped the ante (that's what she said). Left TFL was a bit tight, so spent some time on that.

KB Swing (I like to do these before squats or deads - I find it good prep)
24kgx10
32kgx8
Hip Flexor Stretch in between

Deadlift:
155x5, 235x3, 315x1, 365x1, 420x3x2
Was @ a gym with slightly thicker bars. Knurl was OK, so was able to hold on, but grip was a slight issue. Will need to start bringing chalk with me. The fact that I'm lifting enough weight again to need chalk is encouraging.

EMBARRASSING BUT TRUE
I've literally never done this before - prior to my first 420x3 work set, I had the bar loaded, had rested up, and was ready to go. Got myself in the zone, set up, big breath & valsalva, squeezed chest up, pulled....left side came right up, right side didn't. WTF?!?! I had forgotten to load the 4th 45 on the left side. Like a fool! I had to re-load, then rest another 2 minutes before hitting the set. You can't fix stupid!

Bench Press:
135x5, 175x3, 215x2, 245x1, 285x5x3
Last rep of last set was sloooow, but otherwise fine.

Pullups:
10,8 - just 2 sets because I was feeling it from the DL

Recovery Squat:
Literally forgot to do it. On DL day, I usually squat 2x5 @ ~80% of last 3x5 squat workout, just to practice form and active recovery. I plain old forgot.

C2 Erg Intervals:
6 intervals of 200m Row / 1:30 rest. Pace per 500m below.
1:55, 1:45, 1:41, 1:39, 1:39, 1:34

Overall felt strong and good. Will be interesting to see how Squatting 310 feels on Fri, specially after skipping squats today.

[Rob Israel]

EMBARRASSING BUT TRUE

Nice...

I'll try some KB swings for warm-up: sounds like a reasonable idea...

Where and when is your meet again?

[Michael Wolf]

Nice...

I'll try some KB swings for warm-up: sounds like a reasonable idea...

Where and when is your meet again?

I have really come to like the KB Swing/Hip Flexor Stretch combo after foam rolling etc...as a warm-up for squats and deads. It works a similar movement pattern to the DL and LB Squat, but doesn't need much of a warm-up of its own to just DO. Enough weight to get a good warmup effect + speed and acceleration that I feel like it activates some of those motor units in a similar way to those who Power Clean to warmup the Deadlift.

Much less of that effect, I'm sure, but also much less fatigue. After 2-3 sets of 6-10 reps and some hip flexor stretching, I feel way better when I approach the bar to Squat or DL.

My meet is May 19th in Pine Bush, NY. About an 90 mins upstate. It's on here: http://www.usapowerlifting.com/calendar.shtml

Doing it with a couple people I know a bit from Equinox. One is trying to hit a 600 pull at a bw of 180-something!

[Rob Israel]

Cool, that's pretty close. I've been trying to scope out meets that aren't too far away, surprisingly few as we've discussed.

600 pull? Wow, that's no joke. I'm still working towards 400, it's depressing sometimes how slowly my dead is going up. I've got long arms too, that's suppose to help!

Anyway, I'll try the KB/Hip flexor stretch combo. I've haven't done a KB swing in about 6 months...

I would consider trying to do May 19th, but it's my anniversary. Hopefully I'll be scuba diving that week or something.

[Michael Wolf]

Foam roll/lacrosse balls/movement prep/ etc...

Didn't do KB Swings because KBs were on a different floor than the squat rack I chose. Didn't want to go upstairs and back down again.

Squat
45x5x2
135x5
185x3
235x2
275x1
310x5x3

Press
100x5
130x3
160x1
190x5,4 - failed the 5th rep. Next set was 185x5.

Power Cleans
60kgx3
75kgx2 - did 2 presses after the 2nd rep, as a makeup for my missed press
90kgx2
100kgx2x2

Pullups (neutral grip)
BW x 10 x 3

Conditioning
C2 Erg: 200m/1:45 rest @
1:52, 1:45, 1:39, 1:37, 1:35 (all pace per 500m)

[Michael Wolf]

Cool, that's pretty close. I've been trying to scope out meets that aren't too far away, surprisingly few as we've discussed.

600 pull? Wow, that's no joke. I'm still working towards 400, it's depressing sometimes how slowly my dead is going up. I've got long arms too, that's suppose to help!

Anyway, I'll try the KB/Hip flexor stretch combo. I've haven't done a KB swing in about 6 months...

I would consider trying to do May 19th, but it's my anniversary. Hopefully I'll be scuba diving that week or something.

Give the Swing/stretch combo a try, curious to hear what you think of it. I like it a lot. Low volume swings (6-10 reps) with a slightly ascending/medium weight.

I'm hoping to get a 540 pull at this meet in May, at a bodyweight around 235. Not gonna watch my weight like a hawk, but I'll be in the 242 class. 600 at 180-something is legit. I hope to get 600 by end of 2012. But I'm a better DLer than squatter by far - a 400 squat at the meet would make me very happy, and upper 400s by end of the year. Maybe 500, but don't want to get ahead of myself - I only went for 310x5x3 today!

Too bad a silly thing like an "anniversary" got in the way of the important things in life!! (Kidding, of course!)

[Rob Israel]

Yo, I heard back from Lascek-- I think he's actually thinking that 3 sets of 5 is enough volume for the TM. But when I sent him a follow-up question asking him how much to up the Intensity (on volume day in order to compensate for the lost sets) he must have misunderstood me (maybe I wasn't clear) and his answer was confusing and didn't really make sense. But he basically suggested dropping the extra sets and seeing what happens. I may try it on my next cycle, but that's a month a away. I have one more week and start to taper, so I'm not going to mess with things now.

I messed up my calf squatting last night though-- bummer. Hopefully will alright for next week. Lots of icing-- mild strain. Do you think I should massage it or avoid inflaming it and keep my hands off?

[Michael Wolf]

Foam Roll, Lacrosse Balls, SMR, etc...
Movement Prep etc...

KB Swings + Hip Flexor stretch
24kg x8, 32kg x8

LB Squats
95x5x2, 155x5, 205x3, 245x2, 275x1
315x5x3 - went up surprisingly easy. Knees slid forward on a few reps, but overal getting much more solid and comfortable with the movement. When I was struggling with 300, I thought the end of my LP was near. Now i think I was just not yet hitting my stride in the movement. And this is all still beltless. With a belt in hand, I could easily see going over 350x5x3 in my LP, maybe more. But I shouldn't get ahead of myself just yet.

Bench Press
135x6, 175x3, 215x2, 255x1
290x5x3 - also much easier than last time. 285x5x3 was OK, but last rep of 3rd set slowed a lot. This was strong and solid, all reps and all sets.

Pullups
BW x 10, 10, 8, 6 - had 2-3 more in the last set but saved em. Have heavy DL's on Wednesday, will need fresh lats.

I don't do back extensions, so did some anti-rotational work on the cables. 2 sets.

1/4 mile runs
warmup, then four 1/4 milers @ between 8.0-9.4 mph (treadmill).

[Michael Wolf]

Didn’t eat enough today, was worried going into the workout that I wouldn’t have enough gas. Drank some of my shake during workout (instead of all post-workout) to compensate, I think it made the difference.

Foam Roll/Lacrosse Balls/SMR etc…

Movement Prep etc…

KB Swings: 24kgx10, 32kgx10

Deadlift: 145x5, 225x3, 295x2, 365x1, 430x3x2 - chalked up for the first time in ages - finally lifting enough weight to justify it. Felt great! Still no belt.

Press: 95x5, 125x3, 155x1, 190x5x3

BB Squat (recovery): 135x5, 185x5, 225x5x2

Pullups: 6,6,8 - recovery

225m Rows/1:45 rest x 4 @ 1:55, 1:47, 1:43, 1:42

[Michael Wolf]

I missed Friday's lift and Saturday conditioning due to my grandmother's passing. Flew to Chicago where my dad sat shiva, and spent 3 days in an uber religous and uber-unhealthy eating environment. So I figured I might have to regress a bit, or reset, after that. Fortunately, I didn't have to - used the weights I used for my last workout with these lifts and all went fine.

Foam roll/smr/etc...
movement prep

Squat
45x5, 95x5, 145x5, 205x3, 245x1, 280x1, 315x5x3
Felt a little "off" - knees came forward a few times, but not bad considering.

Bench Press
135x5, 175x3, 225x2, 255x1, 290x5x3
Almost asked Alec Baldwin for a hand off - seriously!! I didn't realize it was him, he was wearing shabby clothes and a winter hat inside. I only didn't because someone closer finished a set and looked available. Only about 15 mins later did I realize it was Alec Baldwin!

Pullups: 10, 10
Neutral Grip: 9, 8

1/4 milers - done several hours later
several at about 8.5mph

[Rob Israel]

Dude, that's hilarious! Where does Alec Baldwin work out? 30 Rock is my favorite show....
_______

Sorry about your grandmother man. Shiva is intense... I'm not observant or anything, but that whole ritual makes a lot sense to me.

[Michael Wolf]

Alec was working out at Equinox Greenwich. I guess he moved in with his girlfriend recently, from the UWS where he lived for years.

Shiva was hard - I wasn't close with my grandmother (she basically ignored her grandkids, only met her 3x), but me being non religious and my family being super religious creates tension. I act along and do all the religious stuff when I'm there, so as not to rouse any rabble, but internally it's hard for me to say and do so many things I don't believe it. Further, my family just isn't easy to be around, for a variety of reasons. Was REALLY glad to get back.

[Michael Wolf]

Foam Roll/SMR/Movement Prep etc..

KB Swings w/ Hip Flexor Stretch in between

24kgx10, 32kgx10

BB Deadlift (Hip crossover stretch between some warmup sets)

155x5, 235x3, 315x1, 375x1, 440x3x2

BB Press

95x5, 130x3, 160x1, 192.5 x 5,5,4 - missed 5th rep of last set. Rested 2 mins and did it. Will have to re-do 192.5 next time.

BB Squat - recovery
135x5, 175x5, 215x5, 245x5x2

BB Power Snatch

Practiced hitting lower belly on the jump - empty bar for some jumps and power snatches from the hang and hang below knee. Did this instead of 1/4 milers cause I felt like it. Will have to hit conditioning hard after Squats, Bench, and Pullups on Saturday.

[Rob Israel]

screw that redo on the press-- 2 minutes rest? Of course you failed. MHO

[Michael Wolf]

screw that redo on the press-- 2 minutes rest? Of course you failed. MHO

Guess I didn't explain very clearly: I was resting 4-5 minutes between sets. After I missed the 5th rep of the 3rd set, I then waited about 2 minutes before doing the single "make-up" rep.

[Michael Wolf]

Was planning to do an early afternoon lift. Was up WAY earlier than usual today (8am instead of the usual 11), did laundry and grocery shopping. My body had rejected my early wakeup by the time I got to my planned 1:30ish workout time, and I napped. So ended up lifting this evening. What’s better than Saturday night @ rthe gym?!

Foam roll/movement prep/etc

Squat
45x5
95x5
145x5
195x3
235x2
280x1
320x5x3
The bad news: knees were still coming forward on several reps. 1-2 each on sets 1 and 3, and 4/5 on set 2. I don't know why I have such trouble with this! Well, I do - it's probably due to HB Squatting my entire life till a few months ago, but still.
The good news - still got all 15 reps.

BB Bench Press
135x5
175x3
215x2
255x1
295x5x3
Rep #5 on set 2 was a grinder. Rep #5 on set 3 was an epic battle. But I got it up with no spotting help.
The bars and benches at this gym sucked, so I'm using that as an excuse. Not sure whether to microload the bench yet or not, but definitely getting close.

Weighted Pullups
BW +25 x 5 x 3
First weighted pullups in a long time.

1/4 milers: 5 @ 8.0-9.0mph

[Michael Wolf]

I got my brand new lifting belt in the mail today, from Best Belts. Suffice it to say lifting with the belt was amazing - Dean Best at Best Belts has amazing customer service and makes a great product as well.

This is “Part 1” because I decided to split in 2 and do my conditioning later. I was training at the Tribeca Equinox, where I’m currently teaching a course to the trainers in barbell lifting. A couple of the trainers came and asked some Q’s mid-workout, so took longer than planned just to finish my lifting. I had time to do conditioning but just wanted to get out of the gym by that point (2hrs), so will do my sprints later.

Foam Roll/movement prep/etc

Squat
45x5x2, 135x5, 185x3 - loose belt, 235x2 - firm belt, 285x1 - tight belt, 325x5x3 - tight belt

Felt more solid and secure than without belt. I previously felt like my squat LP was 10-20lbs away from halting (330-340 range). With the belt, I feel like I should be able to go into the upper 300's on steady linear progress of 3x5.

Press
95x5, 120x3, 145x2 - loose belt, 165x1 - tight belt, 192.5x5,5,4 - tight belt. Again, waited ~2 mins then did the 1 make-up rep.

Missed 5th rep on 3rd set for the 2nd straight time. Might have to concede that linear progress is done on the Press, and switch to weekly progressions. Re: belt - felt more solid and secure through my torso, but had a harder time filling up my lungs for full inhales between reps. Might need to start paused pressing if I’m to use the belt.

I haven't read much on Belted Pressing (focused mostly on DL and Squat), so any suggestions would be welcome. I felt like I might've gotten that rep if I had full inhalation as usual.

Power Cleans (Unbelted)
does anyone belt in on these? I doubt it.
135x2, 165x2, 195x2, 215x2x3, 185x1x2

Easy but felt a bit off on a couple of the 215 reps so did 2 sets of 1 rep back-offs at 185 to solidify full extension.

[Rob Israel]

I'm not using a belt on pulls from the ground as mine (a great Toro lever belt) just is too big and bulky for a comfortable start position. Have been considering getting a tapered belt for deadlifts. Cleans-- too light to warrant for me at least.

As for the presses-- I have a much harder time catching my breath with longer squat sets than pressing-- it's never been a problem and I definitely prefer pressing with the belt than without. My coach says you should be able to get all your fingers under the belt pretty easily, if not it's too tight. Maybe it's too tight?

[Michael Wolf]

Was supposed to practice power snatches with the bar and then with 10lb training plates on Tues, and then do this lift Weds but my body was just tired. I took both days completely off and ate badly yesterday too. At least I still got enough protein, but WAY too many processed carbs and sugar and sodium. Oh well.

Foam Roll/SMR/Movement prep/etc

BB Bench Press
Decided to switch to weekly programming/progress beginning next week. If I did 300x5x3 Bench today, I know I'd still be fatigued for my first 5x5 Presses come Monday, so decided to do 5 heavy singles in the Bench today (not across).
Warmup - 115x6, 115x5, 180x3, 225x2, 275x1
305, 315, 325, 300, 335 - all singles, no help with the liftoff, 3 mins rest between each

BB Squat Advanced Novice Recovery Squats
Warmup - 45x5, 95x5, 155x5, 205x5
255x5x2

BW Pullups
10, 10, 9 - 3 minutes rest

1/4 mile runs - 7 repeats, started slow @ 7.0, but was up to 9.2 by the end

[Michael Wolf]

For the 1st time in ages, I got to lift while an experienced powerlifter (a lifter I know) coached and provided feedback during the set. He wasn't lifting, either, so I got more of his full attention. He's a strong guy, benching in the mid 300's, squatting in the mid/upper 400's, and deadlifting in the upper 500's at about 185bw.

Foam roll/smr/movement prep/etc

Squat - belted for 245 and beyond.
45x5x2, 135x5, 205x3, 245x2, 285x1
330x5x3
Jorge's feedback was that my squats are good - better than I thought. As I felt, he said need to do better in pushing my kees OUT at the bottom, which should automatically help them from not sliding forward at the bottom. Good sets.

BB Press - going easy since I’ll be starting texas method pressing next week on Monday. So just warmed up and then did four doubles:
175, 175, 175, 185 - all easy as they should be. I finished at 192.5x5,5,4 on my LP, so these were easy doubles, but heavy enough to maintain training.

BB Deadlift - first belted DLs
Warmup-185x4, 275x2, 345x1, 395x1
Work set: 450x3 - smooth and easy
Back off set: 405x3 - easy

1/4 milers - 4 @ 8.0-9.0
1/8 miler - 1 finisher @ 10.5

[Michael Wolf]

Foam roll/SMR/Etc...

TFL's were tight, so spent extra time there. Also rolled at home, then went to the gym, instead of rolling at the gym. Though I don't have as much or as good of a space, I find the mat area is often crowded, and I don't like having to fight for foam rolling space.

Squat
45x5, 95x5, 145x5, 225x3, 260x2, 295x1, 335x5x3, 365x1

Still not perfect with knees staying back, but felt strong today. Only 2/15 reps felt iffy. I did the 365 single (which I BURIED, totally owned it!) because a) I wasn't 100% sure I did all 5 reps on the second set. Lost count and might've only done 4 and b) I power clean, not deadlift on Weds, and PC's are relatively light, so no heavy lower body work, really, till Squats @ 340 on Friday. So figured might as well.

BB Press
95x5, 120x3, 140x2, 160x5x5

My first Texas Method Press week. Did 5x5 @ 160, which is just under 85% of 192.5, my previous 3 sets of 5 Press weight. I will do light bench press on Weds, and a 5RM Press on Friday of 195.

Weighted Pullups
BW+30lbs (270 total) for 3 sets of 5.

Sprints
1/4 milers: 4 @ 8.0-9.0
1/8 miler: 1 @ 11.0

[Michael Wolf]

Started feeling a tiny bit wonky last night, and carried over to today. Several of my PT Clients have just come down with something, so whether I got it from them or not, there seems to be something going around.

I kept putting off my lift, and thought about skipping it - because lifting when you're sick is a BAD IDEA. But I started feeling a bit better, and since today is a scheduled lighter lifting day anyway (Thank you, Advanced Novice recovery squats and Texas Method Pressing!), I went for it.

Foam Roll/Mobility/Etc...

Power Clean
Warmup: 95x3,125x3, 160x2, 195x1
Work: 10 Singles on the minute @ 215

Bench Press - TM Press week recovery day
135x5, 185x5, 225x5x3
So nice and easy. I love recovery day.

Squat - Advanced Novice recovery day
Was feeling a bit frisky by this point, so did something a bit different: warmed up with front squats and high bar, did my 2 low bar 'heavy' sets (which are light today), and then cooled back down with more high bar and front squats.

Front Squat: 115x3, 155x3, 185x1
High Bar: 215x3
Low Bar: 255x5x2
High Bar: 185x2x2
Front Squat: 155x2x2

Seem to have very minor elbow tendinitis or something like it, but not causing any issues other than minor annoyance.

[Michael Wolf]

I did something on Monday with my elbow position during low bar squats that niggled all week, but flared up today while squatting - only in low bar position. Feels like tennis elbow (lateral epicondylitis or however it's spelled). It also f'd up my presses, which really pisses me off. Oh well, I have to be smarter going forward.
Foam roll/smr/etc
Squat
45x5, 135x5, 185x3, 225x2, 260x1, 295x1
340x5x3 - got em all, but holy hell did elbows hurt! I probably shouldn't have continued through all 3 sets.

Press
45x10, 95x5, 115x3, 140x2, 165x1
195x4 - supposed to be a 5RM of 195x5 but didn't get #5. I think the elbow shit effected my pressing big time. I am NOT happy about this. I figured 195 would be a cinch after 192.5 x 5,5,4 for 2 consecutive workouts. Damn. Hard to tell, really, if it was the elbow stuff or if I really needed a re-set when transitioning to TM presses.

Pullups
10,10,8. Interestingly these didn't exacerbate the elbow stuff.

Did a few more sets of doubles or triples in the front squat (135/155) and high bar squat (185) just to see of that bothered the elbows. It didn't. So looks like I'll be front and high bar squatting for a while while my elbows unfuck themselves.

Skipped sprints because I was in a bad mood. Only did them on Monday, so will need to do them tomorrow.

[Michael Wolf]

Been under the weather the last several days. Missed one lifting and one conditioning workout.
Foam roll/smr/movement prep
KB Swings + hip flexor stretch 24kg, 32kg x 10

BB Deadlift
185x5, 275x3, 345x1, 405x1
460x3 - work set,smooth. Video: http://www.youtube.com/watch?v=pmRaRfH56WQ
410x3 - back off set @ ~90% working weight.

BB Bench - 1st week of Texas Method Benching
135x6, 175x3, 225x2
255x5x5 - work sets, felt too easy. Rested only ~3min between sets, didn't feel too little at all (many report needing 5-8mins on Texas Method 5x5 day). Might make bigger jumps than scheduled for a few weeks.

BB Squats - high bar, to allow elbows to fully heal from tendinitis I've had for 9 days. They feel 95%, but doing high bar today and Saturday to ensure full healing and no relapse.
95x5, 135x5, 175x5, 205x5, 225x5 - Took short rest, but was still surprised at how hard these were? I squatted 340x5x3 (low bar) on Friday?!

Sprints: haven't done these in 9 days, so took it easy.
Four 1/4 milers @ 7.5-8.3
Three 1/8 milers @ 9.0-10.0

[Rob Israel]

The volume days are definitely going to be easy in the beginning. They are still doing their job though. You don't need a lot of rest until after at least 5 weeks: when your 5x5 passes where your 3x5 was. Then it's becomes the marathon grind known as the Texas Method. My 2 cents: don't rush to get there, it'll just shorten your cycle in the long run.

[Michael Wolf]

This week was Weds/Sat instead of Mon/Wed/Fri because I was under the weather at the beginning of the week. So skipped recovery day, and just did Wed/Sat - Volume/Intensity on Bench Press. For Squats, just did high bar to keep some training in, while elbows recover from the tendinitis.

Foam roll blah blah blah
KB swings etc…

Bench Press 5 heavy singles
Warmup: 135x5x2, 175x3, 225x2, 265x1
Singles: 305x1, 310x1, 315x1, 315x1, 315x1
Took about 3 mins rest between these, all went up smoothly.

Squat 5x5 Ascending, High Bar
95x5, 155x5, 205x5, 235x5, 265x5
- short rests.
Then tried a few sets in low bar position to see how elbows felt - thankfully all was good!
135x5, 165x3, 195x3, 225x3 - all easy, all fine on elbows!
Will resume low bar 3x5’s on monday. Will do ascending monday, probably 285, 305, 325. Then 3x5 across Friday @ 335. Then back to 340 next Monday, where I left off before the tendinitis.

Pullups: BW x 10, 10, 8.

1/4 milers - felt sluggish. Didn’t go very fast. 4 @ 7.3-8.7mph.

Theeeeeen…out to Marry-Ann’s in Tribeca. Amazing Mexican, if you live in NYC or ever visit and like Mexican - go to Mary Ann’s! They have a location in Chelsea and Tribeca.

[Michael Wolf]

The volume days are definitely going to be easy in the beginning. They are still doing their job though. You don't need a lot of rest until after at least 5 weeks: when your 5x5 passes where your 3x5 was. Then it's becomes the marathon grind known as the Texas Method. My 2 cents: don't rush to get there, it'll just shorten your cycle in the long run.

Good to know from someone who's done it. I was tempted to go up higher than 255x5x5, because it was so easy, but resisted. Per Andy/KSC's advice, I am going right to 5 singles on ID, instead of a 5RM or even 3RM. I knew 300 x 5 singles would be way too easy, so I did the ascending 305, 310, then 3 at 315. Seemed right.

[Michael Wolf]

Foam roll/smr/movement prep etc…

Squats - first true low bar day in 1.5 weeks. Since I only missed 2 adaptation-causing squat workouts (1 recovery), I didn’t go too far back.
Warmed up with 45x5x2, 135x5, 185x3, 225x2, 265x1. Then ascending work sets: 295x5, 315x5, 335x5. Rested only 3 mins between, and felt surprisingly easy. Maybe I needed a de-load. Anyway, will do 335x5x3 on Fri, and then 340x5x3 - which was my last adaptation squat workout - next
Monday.

Press
Warmup then 165x5x5. Rested only 2.5-3min, so was a bit harder than expected. Ha, I guess Justin Lascek would be happy!

Power Cleans - 12 singles with 1 min rest, including warmups
135, 165, 195
225x9

Erg intervals - since I couldn’t run because of my foot, did these.
200m / 1:30 rest x 8. Did them at between 1:42-1:50/500m.
Then did a single 500, fairly slow, in 2:02. Since I haven’t erged in a while, building up slowly so I can go harder next week, in case foot isn’t healed yet to sprint. But I hope it is, I like sprinting better!


Today's Lesson
Don’t do stupid things. Like your straight leg kick/hamstring stretches near a power rack with protruding metal feet. Nevermind that the creation of such a power rack is stupid. I saw it, I knew it was there, and thought I could avoid it. But I didn't. I kicked right into one of the protruding feet, bruising the bottom of my foot, right under my pinky toe. It's all swollen and black & blue now. Sounds like nothing but holy hell does it hurt! It hurts just to walk, and probably won’t be able to do sprints for 1-2 weeks. Damn!!!

[Michael Wolf]

My weekly workout schedule is a bit wonky right now, because I am on an Intermediate Program for Bench Presses and Presses, but an Advanced Novice Program for Squats, Deadlifts, Power Cleans, and Pullups/Weighted Pullups. So while today wasn’t 100% recovery, it was mostly recovery, which made it nice and easy.

Foam Roll/SMR/Movement prep/etc…

BB Squat - mixed in Front Squats and High Bar Back Squats, too - this is a new recovery day experiment, we’ll see how it hoes

Low Bar - 45x5x2, 95x5; Front Squat - 95x3; Low Bar 125x3; Front Squat 125x3; Low Bar 155x2; Front Squat 155x2, 175x3x2; High Bar 215x3x2; Low Bar 255x5, 270x5.

All easy and smooth. Honestly, I haven’t front squatted much lately, so the 175x3x2 was the hardest of the bunch.

DB Bench Press - another recovery day experiment, going to do DB Bench Press on Press week recovery day and see what happens. I was scheduled to do a recovery Bench of 230x5x3 today, so estimated the appropriate load with DBs. We’ll see how I feel tomorrow and how my 5 Press singles @ 200 feel on Friday.

50x6, 70x4, 90x5x2, 85x5 - 90 was probably the right load, but reduced for the last set, since it’s been forever since I’ve done DB Bench, so just felt like taking it a bit easier this first time was a good idea. All sets were easy though, felt like recovery, and only rested about 2 mins or less between sets.

Weighted Pullups

Bodyweight + 35lbs for 3 sets of 5 reps - last rep of last set was challenging, but otherwise all solid. Which was surprising. I had done BW+30 x5x3 the last 2 weighted pullup workouts, and it wasn’t much easier the 2nd time than the first. I was considering repeating 30 again today, maybe going for 6,5,5 or something, but decided to go for +35. Obviously was a good choice.

Conditioning - did 4x300m, at about a 1:50 pace and 5x200m at about a 1:42 pace (last one went hard at 1:35 pace) on the C2 Erg. Didn’t work that hard. Foot feeling a lot better since Monday, thankfully, but not quite walking 100% normally yet. Probably won't be able to do sprints for another 5-10 days.

[Michael Wolf]

Today was Deadlift day, loading squats, and TM Intensity Press day. And it was a good one!

Foam Roll/SMR/Movement Prep/etc...

Deadlift - decided to do these first, honestly because John Krasinski (Jim from "The Office") was lifting nearby. He was super setting DB Bench with Walking Lunges. I figured it'd be cool to lift some heavy iron with him looking on. So I did DL first instead of last.
135x4 + 1 Power Clean, 225x3, 315x1, 405x1
470x3 - smooth, have a video will post later
420x3 - back off @ 90%, nice and easy

Press - TM Intensity Day, 5 singles
95x5, 125x3, 150x2, 175x1
200x1 for 5 sets - rest 3-4 minutes between singles. Have a video here too of the last single.

Squats
45x5, 135x5, 185x3, 225x2, 265x1, 300x1
340x5x3 - was planning 335x5x3, but felt strong on the DL and warmup sets, so decided to go back to 340, and nailed all 3 sets. Have a video of the final set will post too, once I download it.

After this, did 2 back-off Press sets: 145x6, 135x8
And 1 back-off Squat set 255x5. Cause I was feeling good and not in a hurry. Great workout today!

[Rob Israel]

nice dude. nice!

[Michael Wolf]

Videos from yesterday's workout:

DL 470x3: http://www.youtube.com/watch?v=GmplODKdsGY

Press 200x1 (5th of 5 singles): http://www.youtube.com/watch?v=knbIES4ERiA

Squat 340x5 (3rd and final set): http://www.youtube.com/watch?v=H3iMQ87fzuU

Feedback and form checks welcome! I noticed a bit of knee slide at the bottom on 3 reps of the squats - but not much. Which is good for me, as that's my biggest problem during squats at heavy weights. Press looked good to me, and didn't watch the DL vid too closely.

[Michael Wolf]

Did my taxes today @ H&R Block. Because most of my income is as self-employed (independent personal trainer), I have lots of forms added to a basic return, so it cost $500! Made me mad, and I took it out on the bar. That said, the accountant I use is great, and if any of you need tax prep in NYC, I recommend this guy highly. You can PM me if you want his info.

Squat Load, Bench Press Volume, BW Pullups

Foam Roll/SMR/Etc…

BB Squat
45x5x2, 135x5, 185x3, 225x2, 265x1, 305x1, 345x5x3

The work sets were hard, but not devastatingly hard. I rested about 4 minutes between work sets - the first 60 seconds, all I could do was breath really hard. This is the first weight that really did that to me.

BB Bench Press
135x5x2, 175x3, 205x2, 235x1, 260x5x5 - volume day on Texas Method. Felt good.

Bodyweight Pullups

10, 8, 10 - rested a bit more between 2nd and 3rd set. Then did 2 back-off sets of 115lbs x 12 rep pulldowns.

[Rob Israel]

Videos look great man. All the lifts looked solid to me and wicked fast. You got a hell of a lot more in you.

[Michael Wolf]

Videos look great man. All the lifts looked solid to me and wicked fast. You got a hell of a lot more in you.

Thanks Rob! A bit of knee action at the bottom of 3 of the 5 reps, but only a little, and other than that, looked and felt solid to me too. I'm excited to be at these numbers a full 2 months before the meet.

[Michael Wolf]

(Mostly) Recovery Day

I didn't practice Power Snatches yesterday, or row, like I was supposed to. And caved in to my craving and ordered Chinese for dinner. Double fail. At least today went well.

Foam Roll/SMR/Etc...

BB Squats - recovery. Continuing to warm up for my 2x5 @ 80% squats using Front Squats and High Bar, to keep in some small amount of practice with them.
Front Squat - 95x5, 135x3, 165x3, 185x2
High Bar - 215x3, 235x3
Low Bar - 255x5, 275x5

BB Press
Warmup, then 165x5x3 (last week's 5x5)

Power Cleans - warmup, then singles on the minute
135x3, 165x1, 195x1
225 on the minute for 9

Was short on time so did Versa-Climber intervals:
75 foot climb, 30 second recovery x 3
75 foot climb, 40 second recovery x 3

[Michael Wolf]

Was supposed to do this yesterday, but didn't feel ready yet. I think all the walking I do from client to client on Tues/Thurs (I go from Chelsea to deep UES to Fidi all before noon) really tires me out. This is gonna be a problem no matter how I schedule my TM. Oh well.

Anyway, had to do this early today because I'm hosting my fantasy baseball draft at 1, so needed to be back home by 11:30 to set up. Being up, having breakfast, lifting, and being back home by about the time I usually wake up on Saturday. Weird!

Foam Roll/SMR/Movement Prep/Etc…

Squat
45x5x2, 135x5, 185x3, 225x2, 265x1, 305x1, 350x5x3. Rested about 4 minutes between sets. More knees sliding forward than I would have liked. I felt myself have to "quad" up several reps. Still, got all 3 sets of 5 without any major problem or slow down.

Bench Press - TM ID
45x5, 135x5, 175x4, 215x3, 255x2, 285x1, 320x1x5 (5 singles). Rested 3-4 minutes between sets.

Weighted Pullups: BW+35lbs x5x3. Then 130x12x2 on Lat Pulldowns.

Versa CLimber Intervals: 75ft climb/30s rest x 3, then 75ft climb, 40s rest x 3.

[Michael Wolf]

Today was pretty brutal. As in hard, not as in a failure. Was supposed to lift Friday, but had to push off to Saturday because I was just not feeling it Friday. Saturday’s lift went great: Squat 350x5x3, Bench 320 for 5 singles, and weighted pullups +35 x5x3, plus a little conditioning.

The problem? Only 1 day of rest before today, which was Deadlift day!! DL day only comes once every 5 workouts (roughly every 9-10 days) in my program, so if I’m not “on” and don’t nail it, I don’t get another chance for a while. I thought about making this week a Tues/Thurs/Sat lifting week, but knew I’d have to correct back to M/W/F eventually, so just sacked up and did it. Just a hard, hard lift today (that's what she said) - but no misses!

Foam roll/smr/movement prep/etc…

Squat:
45x5x2, 135x5, 185x3, 235x2, 275x1, 310x1, 355x5x3 - hard and some knee slide (as usual with my work sets), but all done, all below parallel. Rested almost 5mins between sets and needed it!

Bench Press - TM volume day 135x5, 175x3, 205x2, 235x1, 270x5x5 - Did 260 last week, so actually a 10lb jump instead of 5. I know I should be patient and my 5x5s will get harder, but 260 was just so easy, and with the meet now less than 2 months away, I don't have much time to get my bench up. I also felt there was too much space between VD and ID. I will do 325 for 5 singles on Friday. So just made the 10lb jump. I rested about 3.5 mins between sets.


Deadlift
175x3, 265x2, 345x1, 425x1 - still trying to double overhard my warmups, but this almost slipped. Might have to chalk up for last warmup from now on if I want to keep double overhanding until work set. Could also try hook grip.

480x3 - HARD! I’d rested about 6-7mins after last warmup, but I don’t think I kept perfect spinal extension through all 3 reps, but hard to tell with so much weight pulling down on you and no video.

425x3 - back off set. Not easy but not too hard. Rested 5-6mins after work set before this.

Was scheduled to do some versa climber, but was too beat at this point. Probably because of the 1 day of rest instead of 2.

[Michael Wolf]

My legs were just dead today. Must be from Monday’s combo heavy squat and DL workout. They don’t fall out heavy on the same day too often - good prep for the meet though!

Foam roll etc…

Squats - recovery. Continuing using front squats and high bars as warmups, week 3 of that I believe.
LB 45x5x2
Front - 95x3, 135x3, 165x3, 185x3 - short but increasing rest for these
HB - 225x3, 240x3 - about 2 mins rest
LB - 265x3, 280x3 - about 3 mins rest

Press - recovery.
95x5, 120x3, 140x1, 170x5x2 - rested 3 mins between worksets. Felt a bit challenging but not too hard.

Pullups
BW x 10,9,10
Lat PD 135x11 for 1 set

Did a few versa intervals, but my legs were totally dragging. 75ft felt like 125. Was slow and rested more and still hard. I felt like I could done sprints just fine, but foot is still not ready for it.

[Michael Wolf]

Mission was progress 3x5 squats, 5 singles in the Bench Press, and power cleans on the minute. Everything went well till power clean time.

Foam Roll/SMR/Movement Prep/Etc...

Squats - 3 sets of 5, +5lbs from Monday
45x5x2, 135x5, 195x3, 245x2, 285x1, 320x1, 360x5x3 - went pretty well. Rested about 5 mins between sets.

Bench Press - TM Intensity Day - 5 singles 
45x5, 135x5, 185x3, 235x2, 285x1, 325x1 for 5 - went fine. Rested about 3.5mins between singles.

Power Cleans - Singles on the minute @ 230. Here's where things got gnarly. Didn't do enough warmup sets AND forgot I had loaded a 25kg plate first (55lbs, instead of my usual 45lb plates), which combined to mess me up.

155x1x2, 195x1, 250x1 - miss. Was supposed to be 230, but forgot I had the 25kg plates on, and thought it was 230. I can definitely clean 250, but just wasn't ready for it. I unloaded down to 230, but the lack of enough warmup reps and the 250 miss has messed with my flow, and I missed 230, twice. Then I did 230x2x2 clean pulls, and unloaded the bar down to 205. I then did, on the minute:

205, 210, 215, 220, 225, 230, 230, 230, 230. Not quite 230 on the minute for 10, but ended up not being terrible after all.

The only downside is that somewhere in here, I re-tweaked my elbow tendinitis. Not a bad flare up, and should be good to go come Monday, but I'll have to ice and stuff over the weekend. Oh well.

No conditioning cause I had to coach someone in Power Cleans right after I finished.

[Michael Wolf]

You know how sometimes you have one of those days where your body just isn’t running on all cylinders? Like you tell it to swerve to avoid something and it just responds sluggishly, and you end up bumping into it anyway? Today is one of those days. When I started warming up and my 135 set felt like 275, I knew it was gonna be a rough one. But I grinded through it (“ground”,” though grammatically correct, doesn’t seem like the right word), and made every rep. Somehow.

Foam Roll/SMR/Movement Prep - had some tight spots especially on left ITB, so stayed extra there, and did some more between warmup sets.

Squat
45x5x2, 135x5, 195x3, 245x2, 285x1, 325x1, 365x5x3 - what a grind!!! The first set was terrible. Lots of knees sliding forward, I could literaly feel the bar be in front of mid-foot and drag me in that direction. But all 5 reps went down and back up again. I was unsure about 1 or 2 reps if they were below parallel, but a friend working next to me confirmed. Next two sets were rough, and the last rep was a grind, but not nearly as bad as the first set. Whew, am I glad that’s over! Rested 5+ mins.

Bench Press
45x5, 135x5, 175x3, 215x2, 245x1, 275x5x5 - a bit harder than 270 last week, plus having my bad body day, but not too bad overall. Rested 3.5-4mins between.

Weighted Pullups

Had been doing these at a branch that didn’t have a straight bar, so was using the slightly bent pullup bars atop the power rack. Like the rack below:
http://www.savagestrength.co.uk/media/catalog/product/cache/1/image/265x265/9df78eab33525d08d6e5fb8d27136e95/h/a/hammer_strength_heavy_power_rack_.jpg

Today, had a straight bar to use like this rack:
http://4.bp.blogspot.com/_PeQaZ5VhkpI/STKH7Tt-tLI/AAAAAAAAAEc/K7tlme0lfBM/s320/powerack.jpg
and either it was harder due to the straight bar, or just more of my bad body day. Did BW +37.5x5x2 - but not all reps were chin above bar. Lowered to +25 for the last set of 5, then 2 sets of pulldowns at 160lbs for 7 reps.

C2 Erg Intervals
6 x200m/1:30 rest going from 1:56/500m to 1:41/500m - not too intense, but hard to do more after that lift. Foot still too hurt to sprint on. Probably another couple weeks.

[Rob Israel]

I know those days, yes...
Thanks for sharing the pictures!

I still might do the meet on May 19th BTW. Undecided, but it definitely looks like I will not be on vacation yet, so it could be a go for me.

What weight are you now?

[Michael Wolf]

I know those days, yes...
Thanks for sharing the pictures!

I still might do the meet on May 19th BTW. Undecided, but it definitely looks like I will not be on vacation yet, so it could be a go for me.

What weight are you now?

That's cool re: the May 19 meet. A bunch of NYC people I loosely know, acquaintances really, are doing it, and my GF and a few friends may come to watch - we may do some carpool/group lodging situation. If we do, let me know if you're interested.

I currently weigh 240, give or take a few.

[Michael Wolf]

Even when DL day falls on Weds, it feels like an easy day because everything else is so much lighter. I love Wednesdays!

Foam Roll,SMR, movement prep, etc...

Deadlift
135x5, 225x3, 295x1, 365x1, 425x1, 485x3, 425x3 back-off set.
Felt solid today, better than 480x3 did last Monday. Maybe because I did them first, and hadn't squatted already in the workout, but felt good.

Press
95x5, 125x3, 150x2, 175x5x2 - recovery for TM benching.

Squat - ditching front squats and low bar, and doing only high bar only on recovery day. Gives me a chance to rest my elbows from the low bar position, and keeps me in practice on high bar, which may or may not come in handy at some point, but I like it. I did ascending sets today 5x5, with only the last set really being anywhere close to challenging (70% of my low bar 3x5 on Monday). I like this too, and will keep doing it unless I notice some negative effects in my progress that seem due to it. Gives me plenty of volume/practice with the high bar, but at lower weights so still facilitating recovery.
135x5, 165x5, 195x5, 225x5, 255x5

Rowing Intervals
200m/1:30rest x 7, pace per 500m: 1:59, 1:51, 1:46, 1:43, 1:41, 1:41, 1:44
500m x 1: 1:49/500m pace

Felt good, overall. Curious to see how 370x5x3 squats go on Friday, as 365 was horrible on Monday.

*Random note: In the area I did my presses and squats, was a woman with possibly the most naturally muscular legs I have ever seen. I get called out on how big my legs are all the time, and this woman's legs have to be almost as big as mine! She was training with some trainer who was having her do typical commercial gym "functional" BS. She must just have great genetics. If I see her regularly, will have to start speaking with her. I bet she could be an absolute Squatting beast if she decided she wants to actually get strong.

[Michael Wolf]

Pre-Passover seder lift. Gettin it in before stuffin the matzah like I’m leaving Egypt!

Foam Roll/SMR/movement prep etc…

Squats - felt Much better than Monday, at 5lbs heavier. Phew, what a relief,because Monday was BRUTAL!
45x5, 135x5, 195x3, 245x2, 285x1, 325x1, 370x5x3 - booya! Last rep of last set was a grind. The rest were good. Rested about 5 mins.

Bench - TM Intensity Day
135x5, 185x3, 225x2, 265x1, 300x1, 330 for 5 singles. Rested about 3.5 mins, maybe 4 the last set.

Pullups: 10,10,9. Not improving much (if at all) on these, but always do them end of workout/fatigued so hard to tell.

C2 Erg Intervals: 200m row/1:25 rest. All times are pace per 500m.

1:50, 1:46, 1:43, 1:42, 1:34.

I’ve done a 500m in 1:27 in my distant past (around 2yrs ago), but I warmed up to it and it wasn’t after a lift. I definitely couldn’t do that now, but wonder what I could do for a single, all-out 500m. I’d guess between 1:32 and 1:37. Maybe I’ll try one after the PL meet. Until then, gotta stay focused on strength, strength, STRENGTH!!!!!!

[Rob Israel]

Good deal on the squat-- excellent to hear!

[Michael Wolf]

Today’s lift(s) were a mixed bag. Started well by nailing my squats, but my lateral epicondylitis on my right arm flared up again. Not bad, but enough to be annoying and affect my bench pressing, even if only a little. Benching went ok, hit every rep. Power Cleans weren’t going so well, and then I ran out of time before having to leave to teach the Equinox trainers about accessory work for the O-Lifts (Clean Pull, Snatch Pull, Snatch Grip DL, RDL, and Snatch Balance). So went back for round 2 of workout tonight @ 8:30 - Power Cleans and rowing intervals. I just sucked at power cleans. Sucked big, fat, juicy monkey balls. I will NAIL them next time!

On the bright side, I ran into a former client who I hadn’t seen in probably 9 months. Unfortunately had to run after about 15 mins cause my mom was waiting on my call, but was good to see her! Lift details below:

Foam Roll/SMR/Movement Prep/etc…

BB Squat - 45x5, 135x5, 195x3, 245x2, 285x1, 320x1, 375x5x3. Rested 5+ mins.

BB Bench Press - 135x5, 185x3, 225x2, 275x5x5. First time I didn't go up on VD. Partially because of the tendinitis, partially because I'm doing a 5RM this weekend at the SS Seminar, instead of 5 singles, so wanted to be recovered for it. Rested about 4 mins.

BB Power Cleans - These felt off/bad because of the tendinitis flare up. Deep elbow flexion, required for the clean rack position, was bothering my elbow and so it was blocking me from getting into a good rack, and also from whipping my elbows around fast as required in a clean. Additionally, a guy there was talking to me, and I let the convo go on too long. Ugh.
Did 135x3, 135x1, 165x1, 195x1, 215x1, 225x1 for a few singles, but also a miss or two.

Then had to bail. Swore I’d be back…

…and I was. At 8:30, foam rolled and movement prepped again. Then more

Power Cleans - 110x1+3 front squats x2, 140x2, 165x1, 185x1, 210x1, 225x 2 misses, then 225x1 for 5 singles. I just. didn’t. have it. tonight. Was SUPPOSED to do 235 for 10 singles on the minute. Ugh. I did 5 more reps wth 175 for practice, to make up for my suckitude, then rowed.

Also, some douchebag walked right in front of me ON THE FUCKING PLATFORM when I was about to do a rep. I yelled at him "HEY!" then "ARE YOU FUCKING KIDDING ME?!?" but whatever music he had blaring from his iPod prevented him from hearing. Which is probably good, because I might have killed him had he not walked away. It wasn't worth chasing after him.

C2 Erg Intervals: 200m row/1:20 rest, all pace/500m: 1:51, 1:46, 1:43, 1:42, 1:42, 1:34.

[Michael Wolf]

I love recovery Wednesdays!
Foam Roll/smr/movement prep etc…

Squat - high bar only, ascending sets (not sets across)
45x5x2, 95x5,145x5,185x5,225x5,265x5

Press
85x5,115x3,145x1,175x5x2

Pullups - a few BW reps irritated the tendinitis on my rt elbow just enough to make me think twice. Did Lat Pulldowns instead: 4 ascending sets of 13,9,8,5 and then 2 sets of “chin grip” of 13 and 11. Listing weight is irrelevant, because every cable apparatus is constructed differently and 100lbs on one doesn’t correspond to 100lbs on the other (another reason free weights are superior), BUT for anyone curious, sets were as follows:
120x13, 150x9, 180x8, 210x5; chin-style - 120x13, 140x11.

Will do conditioning tomorrow - not lifting Friday cause it’s lecture only at the Starting Strength Seminar, and will lift Sat. So conditioning tomorrow will be

[Michael Wolf]

In the midst of the SS Seminar in Brooklyn at the wonderful South Brooklyn Weightlifting Club, so this whole past week, and today, are a bit off my normal weekly plan, but it's been great thus far. Saturday at the SS Seminar is always Squat/Dead/Press today, so that's what I did. Slightly different rep range for the DL, and I have always strict Pressed, so today was my first go at the 3rd edition more olympic style press.

Did my Foam Rolling at 6:30am before leaving home, since I figured I wouldn't be able to do it before lifting. Did without movement prep stuff. I did bring my taped lacrosse balls and rolled out lumbar and thoracic erectors before both Squat and DL, and it helped a lot. Stef was very accommodating to my special need.

Squat
45x5x2, 135x5, 225x5, 295x5, 355x5x3
Thought I was "scheduled" to lift 380x5x3 yesterday, I chose 355 both because I didn't have my usual personalized warmup (smr and movement prep right beforehand, and time to take 5 warmup sets of 5,3,2,1,1), and because it's a challenging enough weight to be judged properly on by Rip, but light enough that I know with 100% certainty I'd make the lift. I was very happy when Rip said "excellent," "beautiful," and "that's a pretty squat," during my set.

Deadlift
135x5 singles x2 - the normal SS teaching progression method
225x3, 315x3, 385x2, 445x5
Stef and Juli were super accommodating in letting me pull 3s and 2s in my warmup sets, due to my hyper-active right side erectors. I rolled out between sets a few times, and that helped, too. I decided to pull a 5, even though they said a 3 would be OK, so chose a weight a bit conservatively, since I haven't been pulling 5's (485x3 was mylast DL workout), and it was a good set.

Steve(fromATL) suggested afterwards that I be extra aware of my lumbar position - it wasn't rounding, but he felt it was close to doing so. I will keep this in mind on my future DL workouts.

Press
45x5, 85x5, 105x5, 135x5, 165x5
My first crack at the 3rd ed Press was OK, but not great. I think I had been doing well on my "platform grade" until this lift. I coached decently enough, but my Presses are definitely in need of some perfecting. Rip said I didn't use my hips enough to get the bar moving, and that is definitely true. I feel like just a few more slightly lighter sets and I'll have it, but at the end of the day (it was already 12.5hrs into the day's events), I couldn't quite master it in 5 sets. Hopefully I still passed on the platform on this one, cause I want that SS Certificate!

Tomorrow, it's on to Bench and Power Clean.

[Rob Israel]

"excellent," "beautiful," and "that's a pretty squat"
Man, that must have been music to your ears. Everyone here would love to hear Rip say that to them...

The press is tough during seminar because by the time you get to it you are just brain-dead and dead tired, at least I was. I wouldn't worry about it too much. What will make or break getting cert is the written test at home. The most brutal test I have ever taken (and yes I am a college graduate). I spent 8 hours writing that fucking thing. But I passed.

[Michael Wolf]

Man, that must have been music to your ears. Everyone here would love to hear Rip say that to them...

I was most definitely pleased. With 355 on my back, I figured I must have heard wrong, but my platform buddy Brian jealously confirmed it afterwards. I even asked Rip during the lunch break just to make sure. Funniest part on Saturday was Juli's total mothering of me during my deadlifts. She was in loco parentis, big time. When I made it to my work set, I asked Rip if we could call it the redemption set. He said, "let's just get through the damn thing." Classic.


The press is tough during seminar because by the time you get to it you are just brain-dead and dead tired, at least I was. I wouldn't worry about it too much.
Good to know I'm not alone in this. Having done the strict press until now, I definitely have some work to do, but will get it. And will find out my platform grade, for better or worse, by tomorrow night.


What will make or break getting cert is the written test at home. The most brutal test I have ever taken (and yes I am a college graduate). I spent 8 hours writing that fucking thing. But I passed.

Then I'll probably take 9! With hopefully the same result.

[Michael Wolf]

Sunday at the SS Seminar. Power Cleans and Bench Press.

Power Clean - had Tom C as my platform coach. Tom's style is great, as he manages to be laid back but still tell you in no uncertain terms exactly what you need to do.
40kgx3, 60kgx3, 75kgx3, 85kgx3, 90kgx3, 95kgx4 - work set for Rip. He made me do an extra rep. He cued me to a better start position: I had moved the bar to BEHIND my mid foot, so I inclined my shins a bit more/brought my hips down, shoved my knees out, and he also widened my grip a bit. Made me squeeze up like crazy and hold it for longer than I ever do, before finally letting me pull the thing. Reps 2 and 4 had the best squeeze-ups, and the bar went up stronger and faster. Steve pointed this out to me afterwards, and gave me something to remember this for the future: squeeze up as much as you possibly can. Then, squeeze up some more. In Georgia, they call this SQUOZE.

So from now on, I've gotta get SQUOZE UP for my DL's and PC's on every single rep.

Bench Press - finally had Stef as a platform coach. It was nice, too, to finally have a relatively easier lift to do and coach. Stef was super laid back and we ended up chatting as much about the people at the gym who annoy her as we did about benching. Oops!
45x5, 135x5, 185x5, 225x5, 275x5 for Rip. I'm used to taking only 2-3 breaths for sets of 5 in the BP, but had to do a breath every rep for the seminar. So chose 275, a weight I knew I could still do this easily with. Went just fine.

FOr lunch break, i had the signature burger from Press195, and a steak+ mozzarella knish. Good stuff.

Then Stef talked about programming. Having read PPST - both editions - several times, I don't think there was anything new here, but it was good to get the review in person.

Rip's Q&A was great - his extemporaneous wit is worth the price of admission, and his knowledge and experience are of course priceless. Nothing controversial came up, or maybe I should say nothing NEW controversial came up. Obviously the jabs at crossfit, olympic lifting coaches, and the need for most males to gain at least 30, if not more like 50, pounds are already well known and established.

He did tell one of the skinny particularly guys, Jason I think, to drink a bunch of half and half WITH his GOMAD. But my god, the kid needs it!

At one point in the day, he did say, "All the rest of you guys need to look more like Wolf...he's a big, healthy looking guy." Hahahaha, I guess that's a good a seal of approval as I could hope for. Now I just need to get my lift numbers up beyond "strongest guy in the commercial gym" to "strongest guy in the black iron gym." And I will. A great weekend overall, but man was I BEAT. Dropped off at about 10:30 last night, in the middle of an episode of Rome. Was able to cancel my 7am training appointment, so slept in and having a lazy morning before getting back to the swing of things. 86 today in NYC...might bbq later.

[mcclamic]

Great write-ups Wolf! You should post them over in the Seminar thread too!

[Michael Wolf]

Forgot to post this yesterday!

Took a few days off after this weekend’s Starting Strength Seminar - getting up at 6am on both weekend days, lifting heavy, and spending lots of time each day in lecture and coaching made me tired. So didn’t lift till yesterday.

Foam Roll/Movement Prep/Etc

Squat
45x5x2, 135x5, 195x3, 245x2, 285x1, 325x1, 365x5x3 - did 355x5x3 at the seminar (where RIp said my squats were excellent, beautiful, and pretty!). Steve, one of the platform coaches, suggested I try a de-load and linear ramp up. I did 375x5x3 my last squat workout before the seminar, so gonna do 365, 375, 385, 395, 405 - if all goes well, and get my squat up to 405x5x3 by next Friday. Should be interesting. 375x5x3 tomorrow.

Bench Press - TM Volume Day.
135x5, 185x3, 225x2, 280x5x5 - only had a spotter to hand off for one set, so these were hard. I need a lifting partner - who wants in?!?

Pullups
Did a set of 9, but they felt weird. Switched to chins, did 9. Then neutral grip for 6 - my arms were just beat. Finished with 2 sets of pulldowns at 140lbs for 10 reps.

C2 ERG Intervals: 200m/1:30 rest x 6, times listed are pace per 500m.

1:56, 1:54, 1:49, 1:42, 1:41, 1:36

[Michael Wolf]

Great write-ups Wolf! You should post them over in the Seminar thread too!

Thanks, mcclamic! Maybe I will get off my lazy ass and weave them into a fuller write up of the weekend, and submit it. They can post it if they want to, or not, but will be good for me to do either way. Was an awesome weekend.

[Michael Wolf]

Felt really tired and fell asleep this afternoon (didn’t sleep much last night), so had to do my lift at 8pm tonight. Friday night at the gym, who’s in?!?

Foam ROll, etc…

Squat
45x5x2, 155x5, 225x3, 275x2, 325x1, 375x5x3 - OK, these were hard. The first set was hard, and the last 3 reps of the last set were hard. Not quite limit hard, but damn close. 375x5x3 is the last workout I did last Monday, before backing off for the SS Seminar. I’m not sure if my/Steve's scheme to get to 405x5x3 by next Friday will work. We’ll see how I feel on Monday.

1-Arm DB Presses - did these literally to kill time to allow my hams and glutes to rest before deadlifting. Bench Press heavy tomorrow, so didn’t want to fatigue at all. Just a time filler, better than staring at the wall.
35x8, 40x6, 45x5 - easy.

Deadlift - hard and heavy tonight, but made a 10lb jump!
225x3, 315x1, 385x1, 425x1, 495x3, 425x3 back off

Excited to hit 495x3. That’s a decently solid pull for me, considering my best DL is 505x1. I can obviously lift more than that now, and will do so at my PL meet in a month. The 3rd rep was HARD and slow, but I stayed with it and pulled it up.

Also, a guy at the gym saw me pulling heavy and asked for help with his DL. He said he’d been stuck @ 185 for 6 months. He’d been getting advice from a trainer at this gym who he said “Deadlifts 475 for reps.” I told him all that means is the guy is strong, he might now know anything about proper technique. Turned out I was right. I didn’t even really coach him, just gave him some quick pointers between our sets, and he pulled 2 easy reps at 245 by the end of the night. THAT’S 60 POUNDS, PEOPLE! 60lbs of inefficiency that this other dumb fuck trainer was telling him to do.

He had the bar over his toes in the set-up, and his shoulders were IN FRONT of the bar. Not even over it, in front of it. Didn't have time to go through the entire SS teaching method with him, but the quick and dirty version had him pulling 245 by the night's end, from struggling with 185 when we started.

The best part. Apparently this trainer is considered a “subject matter expert” at this gym/company and goes around to other gyms teaching other trainers how to teach the Deadlift. It pisses me off that such gross incompetence not only passes, but passes as expertise.

[Rob Israel]

Dude, isn't that gym the gym you also work at? Maybe you should be the SME?!?!?

[Michael Wolf]

Dude, isn't that gym the gym you also work at? Maybe you should be the SME?!?!?

Haha, touche'. But "used to work at" is more accurate - it's been almost a year since I left. And this trainer isn't officially their SME. The fitness managers are usually former trainers who get moved to other clubs, so I'd say with 99% certainty knowing how things work, that he just goes to one or two other clubs, where the Fitness Manager is a former colleague of his at this club, and teaches to them. But not the official SME for the company.

I actually know the Nat'l Director of education pretty well, she's a really nice gal, and am working on trying to get something going where I actually am the SME for them, and teach barbell seminars to their trainers.

It's slow moving, because they really do focus more on FMS and ViPR, and other modalities that we here have mixed to negative feelinsg about. Barbells are old school, and they're directed by the CEO, COO, VP of PT, and down the line to sell "new, state of the art stuff." So I doubt this is a priority.

That said, she is a great gal and we might get something worked out. Hope we do.

[Michael Wolf]

Went over to the South Brooklyn Weightlifting Club today to lift. Was planning on continuing my program as I was doing it, but after talking with Paulie, decided to change my programming up a bit leading up to the meet. Triple focused this week, doubles next week, singles the next, then working up to my opener leading up to the meet. Will be interesting to see how it goes, as I've been doing predominantly 5s.

Rolled out on the big PVC pipe. Nice.

Squats
45x5x2, 135x5, 205x3, 265x2, 315x1, 365x1, 405x3x3
I've squatted up to 375x5x3, so this was a 30lb jump, albeit only for 3x3 - 2 less reps per set. The weight "hit" me a bit, but got all 9 reps. Though rep 3 of set 3 was a real goddamn grind. Probably my first true squat grind rep.

Power Cleans
Did 5 sets of 3, but ascending instead of across. I liked this better, as it gave me a chance to practice being patient - I tend to want to pull early, right around my knee, which just kills the pull, ruins the bar path, gets my arms involved, all that bad stuff.
135x3, 160x3, 185x3, 205x3, 225x3 - got 225x1, then pulled early and missed one. Dedicated to having patience, hit the next one even though it wasn't perfect, then finally WAITED till the bar was high enough, and pulled the shit out of the last one. It flew up so high it nearly took my chin off. Was awesome to feel, and definitely a reminder that it's worth it to wait.
Then did a back off at 185x2, to reinforce the waiting.

That was it at SWBC. Had a client at 7, then headed to Equinox for some C2 erg intervals @ 200meters to get a bit of conditioning in. Probably not gonna give up conditioning altogether until the week of the meet, but going pretty easy right now.

[Michael Wolf]

Was supposed to be yesterday’s lift but was just too tired yesterday to do it. Will be M/W/T/S this week instead of M/T/Th/F. No biggie.

Quickie foam roll

Bench Press
45x5x2, 135x5x2, 185x5, 225x3, 265x3, 315x3x3. Then did 3 paused singles @ 225, 255, 275 to feel what the pause is like. Never having trained paused bench before, I need to get used to it before the meet. 315 felt strong, and I had a great lift-off/spotter, a guy I met at the gym today who actually gave me a lift off just as I asked. Which is like one in a million. Also, his name is Kirk. Awesome.

My elbows were still a little twingy from Monday's squats, but I used aspercreme (recommended by Paulie at SWBC), and the extra day of rest plus the creme helped some. I will probably switch to Bench/Press on M/Th and Squat/PC/DL on T/F so I don't have to bench with hurting elbows. I also need to ice more.

Chinups
10, 10, 9 - the last few reps of the 3rd set were a little kippy.

1-Arm DB Press - assistance work for Bench
40x10, 50x9, 60x6, 70x5, 55x7, 45x10

Felt good today, overall.

[Michael Wolf]

Heavy DLs and first time trying DE Squats. Interesting.

Foam ROll/SMR/Movement Prep etc...

Deadlift
145x5, 225x3, 315x1, 365x1, 425x1, 500x3, 425x3 back-off.
Very excited about this - a rep PR, and as my actual PR is 505, I did almost that for a TRIPLE today. As RobIs would say: 500 bitches, 500!!!
Video here -
http://youtu.be/yyrKxWTAHN4. You can see my set-ups were not perfect and my back angle changes before the bar leaves the floor. I need to work on that, but happy for the moment with the lift.

DE Squats - doing these as part of my last 4 weeks meet prep, so I only need to squat heavy once per week. Since today was my first time doing them, I chose a conservative weight of 185. Will go to 195 next week, maybe 200. At first I had trouble timing my acceleration out of the bottom; I started pausing and then exploding, and that seemed to work better.
Warmed up then 185x2x10 - 1 minute rest. I'm used to having leisurely rest periods of several minutes, so after the first set I was chatting with a guy at the gym, and forgot I was on strict 1 minute rests. Was ok after that though.

C2 Erg: 200m/1:20 rest x 8. Pace per 500m: 2:01, 1:56, 1:53, 1:48, 1:46, 1:43, 1:42, 1:55, 1:30 - went all out on the last one.

[Michael Wolf]

Once again, at the South BK WL Club. Good place, that.

Rolled out some on the rumble roller and loved it. Between its ability to get deep in, and its compact size (limited space in my apt - if you've never been to NYC, it's hard to explain), this is now on my list to get for home.

Press - hadn't pressed heavy in probably 5-6 weeks,and have lost a step. But not much. I've heard people talk about how benching heavy increases their press without them even working on it. Well, it didn't for me.
45x5x2, 95x5, 125x3, 155x1, 175x3, 185x3x2

Random 400lb Yoke Walk - Paulie was coaching a group through some conditioning-ish stuff, so I got in just for this. Walked the yoke, 220lbs + 4x45lb plates, the length of the gym - maybe 100ft? A little less?

DE Bench Press
After warming up, did 165x3x10 as fast as possible. It took me till the 3rd set to really start accelerating the bar, and I got better as I went for the most part, other than a rogue rep here or there. It was interesting, having never done DE bench before (or DE at all, before this week), how programmed in the "smooth, controlled" rep is. I mean, I lift reasonably heavy weights and always try to power it up, but I had an unconscious restriction preventing me from fully accelerating the bar as fast as I could. I had to turn it off in order to really get the most out of this DE work.

I have a ways to go, but I was doing better as the set went on.

After lifting, stopped on the walk back to the subway for some meat-loaded pizza. $9.50 for 2 slices and a can of diet sprite, but it was solid. 1 slice was a stuffed slice with ham, pepperoni, and extra mozzarella inside. The other was a chicken & broccoli slice. Lots of chicken. Lots of broccoli.

[Rob Israel]

I workout right behind Paulie's you know.... Maybe we can meet for lunch or dinner: I usually workout Tuesday, Thursday, Sunday.

And my press definitely slid back last cycle. This cycle I'm doing Wendler press and have regained ground.

[Michael Wolf]

I workout right behind Paulie's you know.... Maybe we can meet for lunch or dinner: I usually workout Tuesday, Thursday, Sunday.

And my press definitely slid back last cycle. This cycle I'm doing Wendler press and have regained ground.

Ya, I heard that CFSB is nearby, and on Saturday, saw some of them running by during my workout. I have no idea when I'm there, as I usually work out in the city, but I'll let you know next time I'm there. What's the best way to get a hold of you? PM me if you don't want to put it in here.

Ya, I figure my press will go back once I work on it more regularly again. I guess I was just hoping the heavy bench focus would take care of it, but obviously it's not quite specific enough, at least for me, to actually fully maintain, much less drive up, the press. After 6 weeks or so of bench focus, 185x3 was hard, whereas I got to 190x5x3 on my LP before petering out.

[Michael Wolf]

Fooled you - you thought I jogged 17 miles, didn’t you?? Today’s lift was super long, over 2 hrs, because of a combination of
1. I didn’t lift yesterday b/c I was still sore from my first softball game of the season on Sunday. We lost 7-6, btw. Due to a delayed train, I arrived 3 minutes before game time, and had no time to warm up, so was sore the day after.
2. I had lots of really heavy work today - doubles (sets of 2) - so had to rest a lot between sets.

But I got it in and get ‘er done!

Did foam roll/movement prep as I slowly warmed up my bench press, so as to save a bit of time.

Bench Press
45x5x2, 95x5, 135x5, 180x3, 225x2, 265x1, 295x1, 325x2, 330x2, 335x2. Then sets of 2 paused singles: 275x2, 285x2, 295x2. Then 2 back-off sets of 5: 245x5x2. Last week when I did 315x3x3, I really felt like it wasn't enough volume for me to progress from it, even though I did a a few paused singles afterwards (225,255,275). So added a bit of volume today at lower intensity.

Squat
45x5, 115x5, 165x5, 225x3, 275x2, 325x1, 370x1, 420x2x3. PR, BITCHES!! I've never squatted over 405 below parallel (not counting the 550 3/4 squats I did back in 2007!). I did 405x3x3 last week, and while that was obviously a rep pr, it wasn't an actual weight PR. But 420 is! And I did 3 doubles with it.
Then back-off sets: 275x3x2, 295x3.

1-Arm DB Press - Mostly done between squat back-offs
45x8, 55x6, 65x5, 50x8 - stayed light with these.

Power Cleans
135x3x2, 165x3, 185x3, 205x3x2 -was supposed to work up to 230x3, but I just didn’t have the energy. Probably because of the large amount of work, and especially the heavy squats I’d already done; I was just tired. So just went till 205 today.

C2 Erg Intervals: 4x200m/1:20rest. Paces per 500m: 1:40, 1:39, 1:37, 1:34.

[Michael Wolf]

Today is May 4th...Happy Star Wars day! May the Fourth be with you!

Went down to Equinox Wall St today, where I worked as PT Mgr for almost 3 yrs - but haven’t been back to in about a yr and a half. Was nice to see and catch up with old friends, and made for a leisurely workout pace, which was perfect for today.

Foam Roll etc…

Press
45x5x2, 95x5, 125x3, 155x2, 185x3x3. Then back offs: 175x1, 165x1, 155x1, 145x1, 135x3 - all on the minute.

Dynamic Effort Bench Press
Warmups, then 175x3x10 (10 sets of 3) - all reps as fast as possible, on the minute. Definitely better at this than last week.

Chinups
4 sets of 10, plenty of rest

[Rob Israel]

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..

[Michael Wolf]

Why is it so easy to look at other people’s bumps in the road towards progress objectively, yet so hard to be equally rational about our own? I need to stop obsessing about my failed rep today, and just come out and CRUSH IT next week. My training is fine, this was just a blip on the map, a local setback - not indicative of what I CAN and WILL do.

Foam Roll/SMR/Etc…

Deadlift
135x5, 225x3, 315x1, 375x1, 430x1, 505x2 - was going for 3, the 3rd got stuck @ mid-shin and I felt like if I kept fighting, my back was gonna round something awful, so I let it go. As I look back on it, I really think I could have gotten that rep. Fuck. Then back off at 430x3. Which was easy.

I’m trying to look at the bright side - 505x1 was my previous best, and I pulled it for 2, and almost 3, today. But I keep coming back to the fact that I failed my 3rd rep, even though last week’s 3 @ 500 seemed to be so smooth, despite my imperfect set-up. Sigh…

Dynamic Effort Squats
Last week’s 185 were too light, so moved up to 205 today. Took a few sets to get my speed up, but I felt this was a better weight. 205x2x10 (10 sets of 2) with 1 min rest between sets , moving the bar as fast as possible out of the bottom.

Lat Pulldown
165x10x2, neutral grip

C2 Erg Intervals: 200m/1:20 rest, paces per 500m: 1:46, 1:45, 1:43, 1:40, 1:36

[Oldster]

That is a HUGE PR. You doubled your old PR and nearly tripled it! Very good and consistant work.

[Michael Wolf]

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.


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!

[Michael Wolf]

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.

[Michael Wolf]

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!

[Gillian Mounsey]

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

[Michael Wolf]

Hit some nice PRs today. I’m 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 up… 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. It’s been 8 weeks, I thought it’d be healed in 2!

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

[Michael Wolf]

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!

[Rob Israel]

You got the results already? Awesome news! Congratulations!

[Michael Wolf]

Was supposed to do all this yesterday, butw as too tired. So now I need to figure out if I’ll 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 can’t push them off.

Foam rolled and mob’d 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.


You got the results already? Awesome news! Congratulations!
Yup, earlier than expected, and very happy to have earned it. Thanks Rob!

[Michael Wolf]

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.

[Gillian Mounsey]

Great job on the deadlift. Nice PR! You are ready for next week.

[Michael Wolf]

Tonight’s goal was to work up to my opening attempts in the Squat and then Bench Press, as prep for my PL Meet on Saturday. No Deadlift because of the high level of systemic fatigue DL’s cause - so my last DL workout was on Saturday, 1 full week before the meet.

Squat
45x5x2, 135x5, 225x3, 275x2, 325x1, 370x1, 415x1 - really, shockingly, surprisingly easy. YES! I am ready.

Bench Press
135x5, 185x5, 225x3, 275x2, 325x1, paused - not nearly as easy as I’d hoped, but still a sure thing rep, no chance of a miss. 295x2, paused. 275x3, unpaused.

I’m not thrilled with my benching tonight, but not worried about it. I’ll be able to bring it full force on Saturday.


Great job on the deadlift. Nice PR! You are ready for next week.

Thanks, Gillian. I feel ready to go down and hit a 1300 in my first meet!

[Gillian Mounsey]

Best of luck this weekend! Keep us posted.

[Rob Israel]

Good luck Wolf!

[Mac Ward]

I feel ready to go down and hit a 1300 in my first meet!

Awesome! Looking forward to reading your results.

[Michael Wolf]

Thanks all! It feels weird not lifting, and just foam rolling and stretching a bit, but I'm stoked for Saturday. Will post any pics and vids that I can get my hands on, along with results.

[Mac Ward]

Thanks all! It feels weird not lifting, and just foam rolling and stretching a bit, but I'm stoked for Saturday. Will post any pics and vids that I can get my hands on, along with results.

I understand...I felt like the meet interfered with my training...in the end, it was A-OK though...have fun with it!

[Rob Israel]

Update? C'mon man we're curious...

[Oldster]

Update? C'mon man we're curious...

I'm stepping from foot to foot with anticipation!

[Gillian Mounsey]

Waiting.... I keep checking your log from the airport.

[Michael Wolf]

OK kids, here we go. Gonna post quick recaplet now, and full meet experience recap at some point today - probably after I eat A LOT more food!

Squat: 415 easy, 440 pretty easy, 455 got me a bit off balance and I couldn’t recover. Didn’t feel heavy though. Final: 440.

Bench: 320 - easy but forgot to wait for the judge’s ‘rack’ command so got red lighted. 340 - easy, 360 - hard but nailed it. Final: 360.

Deadlift: 490 - easy. 530 - got it but harder than I expected. Went for 545 instead of 550, but still couldn’t quite get it. It had just been too long a day (last DL attempt at about 8pm, awake since 6, at the meet since 7 for weigh-in, hadn’t eaten a meal since 12:30) and I didn’t have any gas left. Final: 530.

Total: 6/9 lifts and 1330 total. Not a bad first meet! Even though this was my first meet, I was not at all concerned with going 9/9. I'm a more experienced lifter than most doing their first meet. For me, it was more about finding what my current capabilities are, and getting used to the meet environment, experience, and commands than gaining confidence in the lifts - I already have the latter, but needed the former. And that's exactly what I got.

Stopped at Cracker Barrel on the way home and did major damage. Country fried steak, mac & cheese, mashed potatoes, chicken dumplings, biscuits and butter, double fudge cake and ice cream. Traffic at the Lincoln Tunnel @ midnight, of course. Finally got home around 12:30am. An awesome day.

Thanks to everyone for following and cheering me on with your good thoughts!

[Rob Israel]

Super awesome, are you kidding me? Great job!

8pm DL? Holy crap. I'm impressed you made the 2nd attempt.

Congratulation man, your hard work and focus really paid off.

[Mac Ward]

Great job! Terrific total, perfect ending at Cracker Barrel.

[Gillian Mounsey]

Great total. Amazing first meet. Congrats! What a long day that was.

[Michael Wolf]

(Note: had to split this up into 2 posts, since I went over the character limit on here. So if I say something is "below" it might not be till the second post)
Now I am fed and happy. Had an entire pizza, chicken fingers, and eggs and bacon. Iced my back a bit, and barely got up off the couch today. Now I am ready to write this recap. Tomorrow I will foam roll and do some mobility stuff and stretch. Tuesday, I'll do a few very light things: some kb swings and stuff, and then hit a light workout Weds. Friday I'll work up to some reasonable weights, and then start the TM on Monday.

What a day yesterday was. I had an amazingly fun time, learned a ton about how PL meets operate logistically - and what I need to do in the future to maximize my performance, within the limitations of me doing this as a hobby - and got a better idea of my true maxes, which I never do in training. And hell, I even got a trophy for coming first in my division. Which doesn't mean much, considering that of the seven 242 lifters, some were Masters and some were Geared, so I was first of only two "Raw Classic" (belt only, no knee wraps) lifters. But I'll take the hardware nonetheless!

The meet prep started a few days out, when I weighed myself a few times in one day. At one point in the day I was 238, at another I was 241. I didn't intend to cut for this, but didn't want to come in at 242.5 and have to lift as a 275 - so my goal was to be under 242 despite the natural 3-5lb fluctuation that my body goes through every day. I ate 90% caveman starting Tuesday (with some pb and milk here and there for the 10% cheating). I usually eat this way anyway, with 2-3 big cheat meals a week, but am not always strict with it. I was strict these few days.

Then, we had to get there. I was doing the meet with a friend of mine, Jorge, who has been competing for several years. He's a very strong 181 (I think he did a 320/410/550 - 1280 total @ weigh-in weight of like 177, walks around at 185). His girlfriend Sara also competes and was coming down with us, but would only be helping to handle us in the meet. Jorge is a Fitness Manager at an Equinox here in NYC (how we first met), and 2 of the trainers on his staff also came down to do their first meets, Ioan Shrimpton (pronounced like Yo-an; he's from Canada - enough said), and Joe Torado, but really just Torado.

The meet was located in Deptford, NJ, which is just across the Delaware from Philly, so about a 2hr drive from the city. Torado and Ioan were driving in Torado's car, and Jorge and Sara were gonna pick me up at about 5:30 to leave. Right in the midst of Friday rush hour, but what can you do?

Well, what you can do is get stuck coming into NYC from Rockland County, and that's what happened to Sara as she picked up the car from her parent's house. They didn't get to me till 7pm. It took us about 45 minutes from that point to get out of the city (a total of about 3 miles of driving), but once we were on the Turnpike, we were ok. We had to stop for dinner at a local diner near Deptford, and the waitress was very confused about me asking for veggies instead of fries with my steak, and not wanting the dessert that came with my dinner. But I still had to make weight, since we missed the PM weigh in. We finaly got to the Hotel at about 11:30pm, after one wrong turn, and Ioan and Torado came in shortly after. Torado, my first time meeting him (had met Ioan once before) was driving a black Dodge Charger with tinted windows, and wearing a red hoodie and a red baseball hat that just said "RECKLESS." He was eating a burger from Wendy's. I liked him already. I knew this was gonna be a fun trip.

Wake up at 6:20, shower, and get to weigh in by 7:20. Weigh in at 237.8, perfect. Quick trip to Dunkin Donuts for a sausage and cheese on whole wheat bagel, then back for the mandatory rules clinic. I saw that had monolifts for the warmup and platform, so knew that would be different. They took my setting for the monolift, and i noticed the bar they had there to squat with was a MUCH thicker bar than I'd ever used. It was an Iron Wolfe bar (ironic, right?) with all knurling and a little center ring to delineate the center of the bar. Must've been 35mm around. I was worried about using the SS grip, but knew I couldn't switch last second to a thumbs-around grip, especially without wrist wraps, so just hoped it would be ok.

Jorge and Ioan were both 181s, so they stayed to change and warmup for lifting that started @ 9. Torado and I headed to Friendly's for breakfast. I got 5 eggs over easy with 2 sausages, 2 strips of bacon, home fries, and toast with butter. Nice.

Back to the meet to watch our boys Squat. Ioan is a pretty skinny guy who's only been lifting for maybe 6 mos. Definitely not on SS - he weighed at 170 or so, at maybe 5'10". He hit 300 and 325 on his squats, missed 350. Jorge hit a solid 390, then a shaky 410. Missed 415.

Squatting took a while with many competitors and not so strict with keeping it moving. We headed back to Friendly's for lunch, and missed their benching. I had chicken quesadillas and a bacon cheddar burger with fries. Solid.

We came back for the DL. Ioan hit something in the low 400s, and Jorge smoked 525, hit a solid 550, and missed 575. Oh, and by the way, he hasn't lifted regularly in 4 weeks because he's been too busy at work. Ironic considering he works at a gym, but true; I know because I used to do that! He's a strong guy at 181!

FInally time for the heavier men to lift. Started warming up, foam rolling and such, about 25 mins before my flight was to start - I was 3rd to last in my flight. Got in my rolling and warmup sets, and there was another iron wolfe thick and all knurled bar there, so I used it. It felt odd on my back - turns out it was a 55lb bar - but it stayed where it was supposed to, so I got some confidence back. I practiced walking out with the monolift, and it wasn't bad. My warmups felt good, so I was confident with my planned 415 opener. Finished with a single at 365.

As they called my name for "Fourth Out" I started getting really excited, but surprisingly not at all nervous. Sara chalked up my back and helped me get by belt on tight, and I was ready. I went up when called, and told them I was gonna walk it out - so they removed the chain things, which was very helpful. I went up and hit 415 real deep and real easy. BOOM! I'm on the board. Felt just as easy as it did in training. I was stoked, and any small nerves I had at all were gone.

Chose 440 as 2nd attempt, since I wanted to PR there, and go for broke on 3rd attempt to see where I was at. There was a long time between attempts, as there were 15 lifters in the flight, and it wasn't that quick between lifters. At first, I stayed in the lifting area, but then went out and talked to Cara (my gf) and Claire and Suze (friends who came down to watch me). I wasn't nervous and it was too long to stay in the zone the whole time.

When it was time, went up and hit 440 pretty easily, as you can see in the video below. I chose 455 for my 3rd, confident I'd get it. But again with the long wait, I lost a bit of focus. I wnet up for my 3rd and 455 didn't feel heavy, despite 440 being a 5lb PR - so it was 20lbs more than I'd ever had on my back for a squat. I went down and started up confidently, but as I went up, I tilted a bit to the side and couldn't recover. It didn't feel heavy, and I know if I had another shot, I'd have gotten it - but it was a no lift. I still felt good hitting a 5lb PR with 440.

Funny anecdote: the rear spotter on the squat was this huge dude. I mean just one large giant of a man. I'd put him at 6'5" 350. Now, I'm 6' and walk around at 240, approximately the size of an average NFL linebacker - I'm bigger than most men I meet, and get asked by strangers not too infrequently where I wrestled or played football in college (I did neither, but that's ok). This guy made me feel legit small. Like if he stood in front of me, he'd eclipse me. Just a huge man. So during my 3rd attempt squat, as I'm trying to drive up and overcome being off balance, he keeps yelling "head up! look up! put your head up!" And keep in mind, he's right behind me, with his hands around my torso. Considering the SS Squat method, it wasn't the most useful intra-set cueing. After I missed, he says to me "you gotta look up! If you'd looked up you would have gotten it." I had a split second to choose my response, and in the midst of all that, Rip's explanations and demonstrations of why looking down is better all came to my mind. Then I looked at the dude, glowering down at me, and said "thanks for the tip!" And just walked out of the lifter's area. LOL

To be continued...

[Michael Wolf]

Had to wait along time for the next flight to get through their squats. Alot of geared lifters in that flight (one opened at 880, and hit 1000 on his second - even with a multi ply suit and wraps, it was still very cool to see someone squat 1000, @ 242 no less!), and they were taking a lot of time to load/unload between lifters. I squatted my 3rd attempt at about 3:45, and didn't bench till about 5:15. Warmups felt good here too, so I was confident in my opener.

I hit 320 on my bench opener like it was a warmup. As you can see on the video below, it was super easy and fast. But I forgot to wait for the rack command and put it back as soon as I locked out, so I lost the lift. Sara wanted me to repeat it to be sure to get it in, but I was so confident with how it went, that I insisted on 340.

340 went up smooth, but not as easy as I expected, considering how easy 320 was. Video on that below too. I wavered between 355 and 360, ultimately chose 355 because I missed hitting a big PR on that squat (only 5lbs) so wanted to be sure to get a big one in the bench. I've benched up to 405 touch and go (this was weighing 265, about 7 yrs ao when all I did was bench and arms, and squats were a Smith Machine exercise), but had never trained paused until a few weeks ago, and 335 was as high as I went. 340 was a 5lb PR, but wanted more, so picked 355, confident I'd get it.

They call my 3rd attempt and the judge says "360 on the bar for Mike Wolf." I was like whaaaaaaaaat? Jorge and Sara had big smirks on their faces. I believe I said, "I'm going to kill you both when this is over," but it may have been "destroy" instead of "kill." I got down, Jorge gave me the hand-off, and it was a slow grinder of a rep. One side going up a bit faster than the other. For a split second, I didn't think I'd get it but I kept pushing. Eventually, it went up and I locked it out. And waited. And got 3 whites. 360, 25lb PR on the bench!

Deadlift time didn't start till 7pm. By this point, I'd been up for 13hrs already. I'd been watching, cheering for, and helping to handle Jorge and Ioan. I didn't bring food, so hadn't eaten a meal since my 12:30 Friendly's run. I had a PB&J sandwich after benching, but I needed a meal. So was a bit tired going into the DLs, considering everything.

Foam rolled again and started lifting. My warmup pulls felt fine, but not HOT like squats and bench did. I pulled my last warmup @ 435 and it went up fine, but didn't have the POP I wanted it to. I knew the DLs were gonne be hard. I went up and hit 490 with no problem, but it wasn't as easy as 490 in the gym usually is.

2nd attempt at 530 was a toughy. Even with the long day, fatigue, and lack of food, I think 530 would be easier, considering 525 was relatively easy in the gym last Saturday. But - this was also a bar I hadn't used before - I think maybe a TExas DL bar? - with a little flex. I wasn't used to that. And when I'd pulled the fairly easy 525 last week, I had DL'd fresh from warming up, not after a 13hr day of spectating and then squatting and benching to max.

I didn't think I could even hit 530 again if I had to, but wasn't about to forgo my 3rd attempt - not like I had anything to save it for. I tried 545 (instead of the planned 550), but there was no way it was happening. Barley broke it off the floor and I knew I wasn't going to get up with it, so didn't fight for too long.

I don't have any DL vids to post as of yet, but if I get my hands on some, will do so.

I finished with 440/360/530 - PRs in every lift. 5lb PRs on Squat and DL, and a 25lb PR on the Bench, for a 1330 total, nailing my goal of 1300!

Looking back at my first log entry, I said the following:

I will be competing in my first PL meet in May, and currently have the following goals (subject to change based on training and life stuff):
1st attempt: 365/335/500
2nd attempt: 385/350/525
3rd attempt: 400/365/540


That was 3.5 months ago, and turned out to be pretty accurate. I was better than I expected in my squat, and made more progress; my DL and Bench were just about exactly where I thought they'd be. Not bad Wolf, not bad at all.

(And if you're wondering, Torado lifted as a 220 - he was eating the burger Friday night because he was planning to get down to 198, since he walks around at about 202, but didn't stick with the plan the last few days, so he just figured he'd get as big as he could. He's a funny dude, that Torado. It was his first meet, and he's not an experienced lifter, only a few months of training. He finished with (I think) 355/275/435, and was pretty happy with the whole experience).

My new goal is to be at a 1500 total by year's end (though if I get this within the first quarter of 2013, I wouldn't be upset either). I'd like it to be relatively even with a 500/400/600. My DL has the furthest to go here, but it is definitely doable. I have only just switched from Novice to Intermediate programming, so should be able to make weekly jumps as long as my training is injury free and consistent. So adding 170 in 7 months should definitely be doable.

After waiting for the last flight to finish DLing, we had the awards ceremony. There were 71 lifters, but between 1. male/female 2. all the weight classes 3. raw classic (belt, no wraps) / raw modern (belt and wraps) / single ply / multi ply 4. open / masters, there were only 2-3 lifters in most classes. Ioan took 3rd, Jorge took 1st and Best Lifter by formula in the AM Session. Torado took 2nd in his division, and I took first in the "242, Raw Classic, Open" division - of two lifters. OK, not really a big deal. I did not get best lifter as I'd hoped for. I think that went to a 198 who totaled 12-something. They let us pick our own trophies, which was super cool. I picked one that barely resembles anything to do with lifting - it's a big gold colored chunk with a roman gladiator on it, and a bench press in the background. It's Boss. Spar herself commented (on facebook) that it's the coolest trophy ever.

We left around 9. Cara (my gf) had to leave before the DLing, because one of her best friend's had a bachelorette in the city at 8 - she's a bridesmaid and had to be there - so she left at 6. So instead of sprawling out in the Durango, I stuffed myself once more in the back seat of Sara's Sebring Convertible and off we went. We got lost finding Cracker Barrel, but it was worth it. We ate like KINGS (see Recaplet above) for $37 + tip. Now, maybe that's normal around the country, but where I live, $37 isn't even dinner for 1. It was amazing. Hit some traffic at the approach to the Lincoln Tunnel, but finally got home at about 12:30am - very tired, very beat, and very happy. I can't WAIT to do this again.

There's a USAPL meet in August not too far away that I think Paulie is taking some lifters to. If not that, I'll probably do the Rip Invitational. Either way, I should be closer to my 1500 by then.

Here's the video footage I currently have. It only lets me post 4 videos here, so I'm gonna post one more with my bench opener. There are a lot more pictures up on facebook, too (including one with the gladiator trophy). If you're not friends with me there, find me and add me and you can see them - of all the people who follow my log here, I think I'm only friends with Gillian on FB.

1st Attempt Squat @ 415lbs:
http://www.youtube.com/watch?v=w8dqX--U4oo

2nd Attempt Squat @ 440lbs:
http://www.youtube.com/watch?v=WZM6yWVxCHc&feature=youtu.be

2nd Attempt Bench Press @ 340:
http://www.youtube.com/watch?v=9tWKy6Ds5QI

3rd Attempt Bench @ 360:
http://www.youtube.com/watch?v=uKWEB7IP8jA

[Michael Wolf]

1st Attempt Bench Press @ 320lbs - red lights because I didn't wait for the "rack" command, as you can see in the vid:
http://www.youtube.com/watch?v=4_aUqYISNYs

[Mac Ward]

Nice write up...great job!

I too experienced the "help" of "Head up!" Amazing job, I know you are proud, and you should be!

[djl236]

Nice write up...great job!

I too experienced the "help" of "Head up!" Amazing job, I know you are proud, and you should be!

That was a great write up. Some strong lifting in here too. Good stuff.

I never got the heads up but I did get the "you don't have to go that deep" after squatting haha.

[djl236]

double post.

[Dwayne_KONG_Wint]

Nice recap and good lifting! Can't wait to see 1500 at your next meet.

[Oldster]

Congradulations on a very successful competition!

[Gillian Mounsey]

Just got to watch the videos and read the detailed write-up - What a meet! Solid lifting. It's nice that you had a team of supporters there.

[Michael Wolf]

Thanks to all of you guys - Mac, Rob, dj, Oldster, Gillian, and Kong - for reading my (uber long) posts and for the encouraging words. Didn't know so many of you were taking a peek in here.

It was a bit strange being a reasonably experienced lifter but total newbie to an actual meet, but after all, that's what having a "First PL Meet Training Log" is all about. Getting the meet experience that I need to do better in competition, not just in training. Now that my log title is no longer applicable, I have requested Stef to change my log name, we'll see if she indulges my ultra nerdy request. (Hint: Think of my last name and a certain currently popular HBO show/fantasy book series) Looking forward to getting back into things, and getting that 1500!

[Michele Knaub]

Congrats from here too :)

[Michael Wolf]

Congrats from here too :)

Thanks Michele! Brooklyn...that's on the East Coast, right?

[Michael Wolf]

Stef has graciously granted my nerdy log name request change. I hope I'm not the only one here who is semi-obsessed with Game of Thrones/Song of Ice and Fire??? (Full disclosure: I've read all the books twice, and watched Season 1 twice; I'm caught up with Season 2, and cannot WAIT to see how they show the Battle of the Blackwater)

Anyway, on Sunday all I did was sit on my couch and eat, and write that recap. Monday, I foam rolled and did some mobility stuff.

Last evening, I did some very light KB work, 2 circuits, after foam rolling and mob-ing some:
Circuit 1 - 3 sets, all with 16kg Kettlebell
1a. 15 KB swings
1b. Hamstring dynamic stretch, 10/leg
1c. KB Clean and Press Ladder: 1/3, 1/2, 1/1
Rest ~1 minute, repeat

Circuit 2 - 3 sets, all with 16kg Kettlebell
1a. KB Goblet Squats - 8 reps
1b. Pushups - 8 reps
1c. Dynamic Quad Stretch - 8-10/leg
1d. PVC Shoulder Dislocations and a few random OHS and Snatches

Today, I lifted a bit. Meant to be a recovery/get back into it workout, post-meet.
Foam roll, mobility, etc...

Squat - did high bar, since my elbows had been bugging me the last few weeks. The low bar position done correctly doesn't cause this, for all the reasons Rip explains; but I do think that it was causing just enough strain on the joint to prevent it from healing. So gonna do high bar for a week or two to give the elbows a chance to recover, then back to low bar once they're back to normal again.
45x5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1

Press - focusing on 3rd ed/olympic style press
45x5, 75x5, 95x5, 125x5, 135x5, 135x5, 155x5

Power Cleans - light
115x3, 135x3, 155x3x3

Chins
5,5,5 - could easily have done more, but kept it a recovery workout. Will go a bit harder Friday, before picking up the TM on Monday.

[Gillian Mounsey]

Good name change :) Enjoy the recovery week. The post meet high is very nice. I'm guessing that you are already trying to decide what's next?

[Michael Wolf]

Yup. Haven't decided on next meet for sure yet, but there's definitely some things in the works!

Also, I just saw this: http://https://www.facebook.com/photo.php?fbid=10150843055872734&set=a.93667012733.90163.74133697733&type=1&theater
Perfectly appropriate for the gym, no? Gotta pay the Iron Price! Am I the only Game of Thrones nerd here, for real???

[Rob Israel]

No, I'm a GOT fan. Haven't read the books though-- I am watching season 1 for the second time so my wife can get caught up-- the show is amazing.

I'm not entirely crazy about how they kill everyone off though. On the one hand it's cool that no one is safe and it makes it more interesting, etc., but it reminds me of what happened with the Dune trilogy: basically an author not in love with his characters, sacrificing them for the sake of being "intense" or "dramatic" (can't really use the word "realism" in this context can I?). As a reader, I find it rather depressing to grow attached to characters only to have the author brazenly wipe them out. I hear the books just worse in that regard. That said, the show is completely enthralling and addictive....

Dire Wolf-- love it!

[Michael Wolf]

Well, what a last few days this has been. Was supposed to do another ramp-back-up lift on Friday, then have a wedding filled weekend, then get back to the TM (with a slight de-load starting point) today. Life had other plans. Dealt with a bunch of personal stuff late last week, and couldn't get myself up for the workout Friday or Saturday early. Then had to work Sat afternoon, rehearsal dinner Saturday, got back from that (deep into NJ) at 1am, then wedding all day Sunday. So didn't lift till today. Considering the ramp down in volume pre-meet and my lack of following an ideal post-meet ramp-up schedule, I am going to take this week to ramp back up, and begin my TM work, slightly de-loaded, next week. Today, I did:

Foam Roll, movement prep, etc...
Squats - high bar, still allowing tendinitis recovery
45x5, 135x5, 185x5, 225x3, 255x5, 275x5, 295x5, 315x2, 335x1, 355x1
This was interesting - other than Wednesday's sets and a few back off sets at nowhere near working weight over the past few months, I haven't high bar squatted at all in about 6 months. Yet even with my recent lack of training altogether, and high bars specifically, these were pretty easy. No belt, and the 355x1 was not a grind. I also was only resting 2.5-3mins between even the work sets. I don't claim to represent anything other than my own experience, but it does seem to show that getting as strong as possible GENERALLY via low bar squatting has definite carry over to other similar strength based patterns, such as high bar squatting. If I'd warmed up to it and rested a bit more between sets, I could have done 355x5 high bar, for sure.

This wasn't so much surprising, as it's one of Rip's main arguments for the Low Bar Squat being the squat to train, even for olympic lifters, for general strength. But it was interesting to experience it personally.

Press - again, didn't go heavy (for me), but worked on switching from strict to olympic/3rd ed style pressing
45x5, 75x5, 105x5, 105x5, 125x5, 135x5, 145x5 - no bold because none are really "work sets" from an adaptation perspective, but all good practice. Seemed to finally click better than it has before at 105. I've strict pressed 225 for a single, so look forward to the switch to Olympic style, and getting up past 250.

Deadlifts - forgot to bring chalk, and globo gym was crowded as hell. The 1 platform was being used by a guy who was strapped in to deadlift his 225 with hex-plates (ignoring the round bumper plates all around him - best collection I've ever seen at a commercial gym). So I had to use the gym floor, right in front of a guy who was super setting crunch/leg raise combos on the BOSU with upright rows on the upside down BOSU...not to mention all the people walking 3 inches away from me and my moving barbell. It was awesome. Worked up to 405x5, which wasn't hard but I forgot to bring chalk (obviously they don't have their own), and it was hot and I was pretty sweaty, so grip was tough on the last rep or two.

C2 Erg - did 5 intervals of 200m, with 1:30 rest. Times per 500m: 1:59, 1:55, 1:50, 1:46, 1:40. Only the last one was really an effort, but considering the workout I'd done and the lack of conditioning for the last couple weeks, I eased back into it.

[Gillian Mounsey]

Oh, how I do not miss lifting at a Globo gym on a crowded holiday when everyone is off. Makes for some amusement though.

All things considered, I think you are doing very well. You will be setting new PRs in no time. Is your tendinitis healing? Both of my elbows bugged me for six months and then miraculously felt better after the recovery week going into my meet.

[Michael Wolf]

Went down to Paulie's at SWBC to lift today, which is always twice as awesome as Globo Gym Mania!

Foam Roll, prep, etc...

Squats
Still ramping back up, and was a bit sore from Monday's work, so took it fairly easy today, and will go heavier on Friday. Still high bar - elbows feel better, but I want to give them more time to heal, since they were really interfering with my bench press (and my sunday softball league skills) over the last couple months.
45x10, 135x5, 185x3, 225x2, 275x1, 315x1, 365x1, 275x5x3

Bench Press
135x5x2, 185x3, 225x2, 275x5x2, 295x5
First time benching since the meet - piece of cake.

Power Cleans
135x3, 165x3, 195x3, 215x3x3
I coach these better than I do them - left to my own devices, I tend to start my pull an inch or two earlier than ideal. Paulie coached me through themm and got me waiting that split second longer to explode. When I do, 215 flies up and feels like a warmup. When I don't, it's work-set weight.

Chins
6,6,6 - easy, but didn't want to push it. Will do 3 sets of 8 on Friday.


Oh, how I do not miss lifting at a Globo gym on a crowded holiday when everyone is off. Makes for some amusement though.
Let me tell you - I could write another "No Chalk Allowed" article...maybe a whole book. The amusement is sometimes cancelled out by the frustration, but I try to take in in stride. As long as I can get in my work, I'm fine, and I laugh at the funny stuff. When I can't squat because someone is using the rack for curls and leg lifts, or can't deadlift because someone is using the only non-machine filled space for Bosu crunches and stuff like that, then I admit I get pretty frustrated.


Is your tendinitis healing? Both of my elbows bugged me for six months and then miraculously felt better after the recovery week going into my meet.

They're definitely doing better and healing. It affected my benching a lot though, so I'm gonna be conservative and give them more time than I think I need to heal. I tend to be too aggressive and not give myself enough time, so i'm trying to not do that this time.

[Michael Wolf]

Jumpin' Jillikers, Batman! What a shit-show of commercial gym nonsense I experienced today. Made me pine for Paulie's, big time. Stay tuned to the end of this post for full descriptive stories.

Foam Roll, etc...

Squat
45x5x2, 135x5, 195x3, 245x2, 295x1, 335x1, 375x1*, 295x5x3
So I basically worked up to a single at 375, then did 295 for 3 sets of 5. Still high bar. 375 was a bit harder than I expected, but certainly was never in danger of not getting done.
*Funny commercial gym incident #1 happened here

Press - been working on my olympic pressing, and last time it seemed to click, so went a bit heavier today than I have been, or than planned
45x5, 95x5, *115x5, 135x5, 155x5, 175x5, 155x5
Again, none heavy enough to really be called work sets (maybe, maaaaaaaybe the 175, but only because I haven't pressed much the last 6 weeks while focusing on bench and then recovering). But getting there with the Olympic version.
* Funny commercial gym incident #2 happened here

Chins
8,8,8 - easier than I thought they'd be

And also, today, I was able to run for the first time since this happened (http://startingstrength.com/resources/forum/showthread.php?t=28514&p=408396#post408396). I thought it was Feb, but apparently it was March 12 - still nearly 3 months. My conditioning is off, between not being able to do sprints and cutting out even the small bit of rowing I was doing before the meet. And even though foot felt OK, didn't want to push it first time back, so was conservative and did 4 quarter miles as follows, with about 2 mins walking between each:
1. Walk to fast walk to jog*
2. 6.5-6.9
3. 6.7-7.1
4. 6.8-7.3
Surprising how hard they were, but I also know how quickly the conditioning will return. Not worried.
*Funny commercial gym incident #3 happened here.

Ok, now the moment you've alllllll been waiting for. My three - count 'em - funny commercial gym stories. I wish I had pics and video, because they're so much funnier seen than described, and I'm not a great story teller, but I'll do my best.

Incident #1: I had finished working up to a single, and had unloaded the bar to 295 for my 3 sets of 5, when a bro walks up to the rack and asks how many sets I had left. He not tooooo much smaller than me (I'd guess he was 6' maybe 215-220, and I go at a hair over 6' and about 240), but total bro - arms and chest. I still had my 3x5 squats plus presses, so I said I had many sets left, but would happily share the rack if he wanted to work in (there's only 2 racks in this 40,000 sq ft "Flagship" gym). I was lying about the "happily" part, but he needn't know that. He declined - in fact, no one has taken me up on this offer, ever. I said there's another rack upstairs if you want to use it, and he just grunted no and walked away.

I sort of half paid attention to what he went to do after that. He finds a free barbell and puts on 2 25's on each side (hex plates) and does pseudo-sumo DL with them. He stands just barely wider than a conventional stance, but grips with his hands/arms inside his legs; he was also lowering his ass all the way to the floor, like the oly coaches teach for the oly pulls. So weird. He procedes to do this with 2,3,4, then 5 25's on each side - so 295lbs total, but with all freakin 25's! And his weird-ass form. So weird. Oh ya, also ignoring the stash of round, regulation sized bumpers right nearby (no round iron plates at this gym).

He's eyeing me the entire time, and starts to come over when I unload after the squat, and I see him get a bit exasperated when he sees me start to press, but hey, I told him I had a lot of sets left and he was welcome to work in. He doesn't come over though. I do my 7 press sets with fairly short rest, because none are really working weight, and as soon as the bar in unloaded, he rushes over and asks if I'm done. I am, so I leave.

I see a guy I know there and we schmooze for a minute. I see the guy in the rack squatting, and he's actually going slightly below parallel. After witnessing his "deadlifts" or whatever you call them, I was shocked, but pleasantly surprised. He was also wearing one of those tank tops that doesn't have straps like a wifebeater, but has a narrow middle section of material only, so the shoulders, arms, and torso can be more exposed. Anyone who comes o squat in a shirt like that is highly suspect, so I was shocked to see him go below parallel. Then the wheels came off. He went to 2 plates...3/4 squat. Went to 3 plates...1/2 squat. I didn't stick around to watch any more.

Incident #2
This one happened between set 95 and 115 in the press. I walked to the water fountain to get a drink, and back - all of I'd guess 45 seconds, total. By this point, I'd been working exclusively on the rack for about 35 minutes. My weights (115) are still loaded on the bar, my towel is there, and my lacrosse balls. When I get back from the fountain, a middle aged guy of about 55 is standing within the rack. He looks like he never lifted a weight in his life. No muscle, slouched posture, nerdy glasses. He's just in the rack, looking at the mirror. I'm a bit amused and not in a hurry so instead of saying "excuse me..." I let this play out. I just come and stand a few feet behind the rack. He continues to stand in the rack, doing literally nothing, for about 90 more seconds. I'm trying not to crack up. FInally finally finally, he turns around, seeing me for the first time, and goes "Oh, are you using this too?" It was all I could do not to spit oodles of laughter in the man's face! Am I using this TOO?!?!? Considering I am the only one who had been using the rack for the past 35 minutes, all my stuff was still there, my weights on the bar, and I'd been away for 45 seconds....and all you did was go in and stand inside the rack for ~2minutes looking at yourself in the mirror...it was too much. But I held it together, and just replied "Yes, but you can work in if you want." Now it gets even better.

He goes, "Oh no, I'm resting right now, you go ahead." Ummmmm, resting from what? Your exhausting set of 2 minute stares into the mirror in the rack?!? So I just go OK and take my set as he stands awkwardly nearby. I look at him as if to say "are you gonna go next" but he gives no indication that he's noticed my look. He stays there for another 30 seconds, then just walks away somewhere else on the floor. SO. FREAKIN. WEIRD.

Incident #3
This one was just a funny observation from a distance. I've worked at several gym locations where there was a physical therapy office renting space from the gym, and people would occasionally be assigned exercises on the gym floor rather than the PT office. So I've seen a few people come on to gym floors in regular clothes, to do "exercises." They're obviously low grade exercises, but it's a sight I've seen.

That said, I'm starting to do my woefully slow get-back-into-it 'sprints,' and up the stairs walks this 65-ish yr old man. He's wearing sweat pants, a tshirt, converse all stars. So far so good, right? Just an older fella come in to do whatever he does in the gym. Oh ya, except for the gray checkered sport jacket he has on, over his t-shirt. What the hell?!?! He comes up the stairs, gets a towel, and heads straight for a bike, and starts peddling. Seriously WHAT?!?

There's no PT clinic in this gym. And the guy obviously got dressed specifically to work out - sweat pants, sneakers, t-shirt. But then he thought it would be a capital idea to throw on that sport coat before heading to the gym to do his exercise bike ride. Maybe he was chilly??!?!?!?!

Ladies & gents, you just cannot make this shit up!!!

[Gillian Mounsey]

Those incidents are priceless. I think we can write a book about hysterical tales at the globo gym.

[Staci Rudnitsky]

Those incidents are priceless. I think we can write a book about hysterical tales at the globo gym.

Why have we not come up with a "People of the Globo-Gym" blog?????

[Michael Wolf]

I haven't worked out since Friday - I'm damn sore from softball yesterday (don't laugh...well ok, you can laugh), and this is a shortened training week anyway, due to me traveling to the Falls on Friday for this weekend's seminar. I was gonna do Monday/Thursday, but decided to listen to my body and rest today, do Tues/Thurs, and start next week on a normal schedule again.

My main report here is that the area on the lateral border of my upper arm, just above the elbow, didn't hurt while batting for the first time all season. (It seems like it's right where the brachialis runs into the brachioradialis, but I'm not 100% sure) Anyway, every game, the first time I make contact with the ball, the area just hurts and aches the rest of the game, and for an hour or two afterwards. This week, I barely noticed it was there, there was just the slightest discomfort only when I pushed in pretty deep and hard (that's what she said). This was where I had been having the most trouble with my tendinitis, and it was amazing for it to feel so much better, even after an activity which had inflamed it every time. So I know I'm on the right path to healing, and figure another week, two tops, and I'll be back to normal. Super happy about this.


Those incidents are priceless. I think we can write a book about hysterical tales at the globo gym.

Why have we not come up with a "People of the Globo-Gym" blog?????

Great minds (and friends) think alike, I see. I could have written the No Chalk Allowed article, right? And I didn't even mention this (http://startingstrength.com/resources/forum/showthread.php?t=14425&p=457444#post457444).

[DPMuller]

Wolf,

As a verbose poster myself, I am not discouraged by walls of text. Especially when they are a interesting, educational read like yours. Congrats on the meet.


Why have we not come up with a "People of the Globo-Gym" blog?????

Behold the current 9451 posts about THAT topic.

http://startingstrength.com/resources/forum/showthread.php?t=14425

You're welcome.

And just for the record, I read the whole thread while a lurker - almost scared me straight off this site.

P. S. Darn, I see that Wolf already linked to it. Oh well - cannot keep making long posts without repeating other people's points...

[Michael Wolf]

The squat rack AND bar that I like (the only one in the entire gym of 40,000 sq ft that's not an absolute piece of shit cheap steel and that doesn't bend as soon as you put 315 on it) were available as soon as I walked onto the floor, so I decided to skip my usual warmup stuff, and get right to it. I did some extra early warmup sets, and did some of my usual movement prep in between them, but I did skip out on foam rolling altogether. Only SMR was lacrosse balls on my erectors. I don't think this is why my squat was weak today, I'm pretty sure I was still feeling it from softball on Sunday. Sounds weird, but during the game I sprinted and stopped on a dime a few times, and slid once as well. My regular training doesn't directly adapt me to any of that, and I hadn't done it in 2 weeks, so I guess it makes sense for me to feel it a little afterwards. Anyway...

Squat - still high bar
45x5x2, 95x5, 155x5, 205x3, 255x2, 295x1, 345x1, 295x3, 315x1, 295x3, 315x1, 295x3, 325x1

Planned to work up to a single at 385, then do 305x5x3, but 345 felt harder than it should've, so decided to scale back. Skipped the heavier single, and went back and forth between triples at 295 and singles at 315, then finished with another single at 325. This was the right move for today. Depending how I feel Thursday, will chase that 385 high bar single.

Bench Press - no one to hand off / spot, so went light here too
warmups, then 265x5, 285x3, 305x2, 315x1, 265x5 - all easy.

Deadlift
Warmups, then 435x5 - a bit harder than I expected, but it was beltless and my legs apparently didn't have a full tank of gas today (see today's squats), and really wasn't too hard overall, so I guess this was fine.

1/4 milers - did just a bit faster than Friday, still stayed at 4.

1) Walk to jog to 6.5. 2) 6.5-7.0. 3) 6.8-7.3. 4) 6.9-7.5
Still harder than they ought to be, but I'll be back soon enough.


Wolf,
As a verbose poster myself, I am not discouraged by walls of text. Especially when they are a interesting, educational read like yours. Congrats on the meet.

Behold the current 9451 posts about THAT topic.
http://startingstrength.com/resources/forum/showthread.php?t=14425

You're welcome.

And just for the record, I read the whole thread while a lurker - almost scared me straight off this site.

P. S. Darn, I see that Wolf already linked to it. Oh well - cannot keep making long posts without repeating other people's points...

DPMuller - I'm glad you find my log educationally useful. Like you said, I am a bit verbose, but I try to keep it interesting and on-topic. Welcome to the party!

[Michael Wolf]

Foam Roll/SMR, etc...

Squats
45x8, 155x5, 225x3, 275x2, 315x1, 355x1, 385x1, 315x2, 340x1, 315x2, 340x1
Still did high-bar. The 385 was hard and I had to push through a slow point, but it wasn't limit. Then did a few singles and doubles at 340/315.

Press
45x5, 95x5x2, 125x5, 150x5, 175x5x2, 145x5
Mostly still fine tuning the Olympic Press, which is coming along. Since I haven't been pressing heavy for a while, my strength here is a bit down. I'm probably going to compete in the Rip Invitational in November, which is a Squat/Press/DL meet, so will be working on getting my Press back up.

Chins
10,10,9. 1 set of Pulldowns, 140x12.

Sprints
Four quarter miles @
1. walk to jog to 6.6
2. 6.7-7.2
3. 6.9-7.4
4. 7.0-7.5

[Michael Wolf]

After coaching all weekend at the WFAC SS Seminar, I hadn't gotten a lift in yet. It would have been criminal to not lift over my whole trip to Wichita Falls, plus would have screwed what is supposed to (FINALLY!) be my first full week back to normal programming - I'll be doing a TM Split, and today was Bench 5x5 and Press assistance. So Steve dropped me off at the gym before he left, and I got my lift in.

However, I obviously couldn't come to the WFAC and not Squat at all, so I worked up to an easy 315x5 just so as not to arouse the wrath of the barbell gods. Unfortunately, Rip wasn't at the gym yet to coach me, and the other coaches had already left, so I lifted alone at first, then with a few members there. Still awesome.

Squat
45x5x2, 135x5, 225x5, 275x5, 315x5 - all easy

Bench - TM Volume
Warmups then 255x5x5. Might have been too conservative, but it's been a while since I did any real volume on bench, so I decided better to be conservative and not totally swimming in DOMS, than too aggressive. The 5th set still felt pretty easy, we'll see how I feel tomorrow.

Press - Light Work
45x5x2, 95x5, 115x5, 135x5, 155 for a bunch of 5s and triples. All pretty easy, just getting the light Press work in.

No shower afterwards because I didn't have my own towel - sorry to the two people I sat next to on my 2 flights today. My flights - both from WF to Dallas and from Dallas back to NYC were both uneventful and on time. Somehow.

[Jordan Feigenbaum]

Wolf,

You back to the LBBS yet? Looks like we're doing the same split, I've liked it so far. Any thoughts of assistance exercises yet? PS I workout in a commercial gym about once or twice a week (between school or work I just get stuck there) and yea it's a bitch. Good to meet you once again!

[Michael Wolf]

Squat and Halting DLs today. 2 factors combined to make me know it'd be an interesting day. #1. I've always used the full DL thus far and this was my first time with Haltings #2. I haven't squatted an even reasonably heavy weight for any volume at all in almost a month.

Given those 2 factors, I decided a ramp up was in order. I want to be able to do a reasonable amount of conditioning so decided to keep my split, but use a combination of ramping sets and advanced novice linear progression for just a bit, until I get back to weights that truly call for intermediate programming. Right now, the weights I'm using aren't hard, but my lack of recent adaptation to any volume at all at even moderately heavy weights would probably wreck me. So that's why things are a bit wonky right now. In a few weeks, my split will be more like a true TM Split routine. That said...

Squat
45x5x2, 135x5, 195x3, 255x2, 305x5, 325x5, 345x5 - 3 ramping work sets. None were hard, the hardest part of the 345x5 was actually the conditioning. Damn. It'll be back in no time.

Halting DL - first time doing these (I had stubbornly resisted, like a mule, for a long time). Rip writes in the 3rd ed that your Halting DL set of 8 is done with heavier weights than your DL set of 5. My current DL set of 5 is in the 450-465 range (I did 435 fairly easy last week). But I figured I'd be conservative since it was my first time, and feel it out.
Warmups: 135x5, 225x3, 315x1. Chose 405 as my work set weight. Did 6 reps before Jesus came to talk. Eked out a 7th, but an 8th was just not happening. Looks like Mr. Erectors and Grip are both gonna have to get stronger, ASAP.

Finished with some 1/4 mile and an 1/8 mile sprint.


You back to the LBBS yet? Looks like we're doing the same split, I've liked it so far. Any thoughts of assistance exercises yet? PS I workout in a commercial gym about once or twice a week (between school or work I just get stuck there) and yea it's a bitch. Good to meet you once again!

Yes. IIRC, when I was at about 335 or 340 for linear progression, I fucked up on my bar position, and that caused a cascade of elbow troubles that stayed with me. The properly done LB position won't hurt the elbows, but I found that once I had already messed them up, that position was just stressful enough on the elbows to not allow healing. I was pretty close to the meet, so kept LB-ing and didn't give them time to heal. It ended up hurting my bench, but I got enough more weight out of it in the squat that it was probably a net gain in my total. After the meet, I did high bar for a few weeks to let my elbows heal, and as of this week, am 100% back to the LBBS. I was itching to get back sooner, but I'm glad I had patience, because so far so good. Whereas previously, my arm killed me every Sunday during softball and every time I benched heavy.

I've always done whole body routines (whether SS or the TM), so this is my first time splitting. Doing whole body, I never did any assistance except chins and conditioning on the full body routines, but the split allows for that. I may add in some RDLs and Bent Over Rows. First I'm gonna see how my body responds to the split before throwing extra stuff in, though.

[Michael Wolf]

Ya, so even those easy squats yesterday have my glutes, hams, and adductors letting me know they're still there. I'm sure the Haltings are contributing too, although I don't feel it in my lats at all, which I expected.

Went to the gym and foam rolled and stretched a bit, then did a few easy 300m rows with about a minute rest. Basically a good warmup/mobility session to facilitate recovery.

Will warm up to a heavy 5 on the bench tomorrow, and then some DB bench presses and some press assistance stuff too, if I feel like it.

[Jordan Feigenbaum]

I never ever felt haltings in my lats. Kill the bench tomorrow son!

[Michael Wolf]

Foam Roll etc...

Bench Press
45x5, 135x5x2, 185x3, 225x2, 265x1, 305x5
Harder than I expected, considering how easy 255x5x5 was even without a hand-off on Monday. Got a good hand off for this set from a trainer at the gym who actually listened to what I told him about the hand-off, so it was hard just because it was hard. Not brutally, limit hard, but harder than I would have picked for my first week back on TM - the last rep was rather slow. I'm surprised, but I'll adjust accordingly - I thought I'd get to at least 315 or 320 for my 5RM before microloading (and then moving to a 3RM or 5 singles), but looks like I'll start microloading now and do 307.5 x 5 next time bench ID comes up in 2 weeks.

Assistance Work:
DB Bench Press
80x8, 90x8, 100x8

1-Arm DB Press
55x8x3

And then - oh shit! - I realized I'd forgotten to do Chins. Considering that Chins are probably my most important assistance work, I plan to do them right after my ID Bench. I was pretty fried by now - probably did too much volume on assistance work, even if it was low intensity - for the first week here, so I only did 2 sets of 8 chins.

[Michael Wolf]

Got out to Paulie's Palace, aka the South Brooklyn Weightlifting Club this morning. Always better to lift there.

Squat
45x5x2, 135x5, 185x3, 235x2, 275x1, 315x5, 335x5, 355x5
The 335 felt easier than the 315, so I considered jumping to 365x5 for the last set. Ultimately decided not to, since I don't need to hurry this, but I'm sure I could have gotten it. Based on how this felt (and how I recover over the next 2 days), I'll titrate next week, but I think I'll do 325/345/365 on Tuesday, and then move to sets across at 355 after that. Then I'll move up 5lbs, twice/week, until I exhaust linearly that way, and then move to TM proper.

Power Clean - weights are not exact, because we were mixing kg and lb plates, but within a pound or two...
115x3, 135x3, 165x3, 195x3, 210x3, 225x3x2
Only the 225 are really work sets. I waited properly to hit my jumping position on 4 of my 6 work weight reps, and pulled an inch or two early on the other 2 reps. Not bad.

[Michael Wolf]

Foam roll blah blah blah

Press
45x5x2, 75x5, 105x3, 135x2, 155x5x5
Even though I'd been up to 192.5x5x3 in my LP, I regressed some on pressing when I focused on bench a bit more up to the meet, and as this is also my first volume press week, I'd rather start too low and keep moving than start too high and get stuck. 155 was a bit harder than I expected, but no reps were in any question of not going up. Actually did 6 reps on the final set. Just cause.

Chins
9,8,8
Did these before bench because even recovery bench might effect chins, but the reverse is not the case - so I'm gonna do them before each week.

Bench
135x5, 175x5, 205x5x2 - recovery bench

Pulldowns
Chin grip: 140x15, 160x12 - wanted more voluuuuuuume

[sking1001]

...I regressed some on pressing when I focused on bench a bit more up to the meet, and as this is also my first volume press week, I'd rather start too low and keep moving than start too high and get stuck. 155 was a bit harder than I expected, but no reps were in any question of not going up. Actually did 6 reps on the final set. Just cause.

I did the same thing and practically dropped pressing leading up to a meet. Very wise of you to start "too low".

(btw, thanks for the support on tumblr...I don't know how to respond to comments, lol :-)

[Andy Baker (KSC)]

Hey Wolf,

Do you have any plans to attend the Invitational meet in November at WFAC??

[Michael Wolf]

Hey Wolf,

Do you have any plans to attend the Invitational meet in November at WFAC??

I'd like to do it, but still thinking about it. I'm coming out for the SS Coaches Association event in October, and like you - since I run my own business of 1 - any time I take off directly effects my income, so I'm not sure about taking that time off 2 months in a row. But I'd like to, and trying to work things out so I can. Why do you ask?

[Michael Wolf]

Did just a bit of erector rolling, didn't roll or prep anything else really.

Squats
45x5x2, 135x5, 195x3, 255x2, 305x1, 355x5x3
I expected these to be EASY, and while they weren't, they also were far from hard. I'll make a game time call based on how my warmups feel whether to do 360 or jump to 365 next squat workout.
Also, the spot on my right elbow that was killing me leading up to the meet started hurting again on Sunday during softball whenever I was at bat. I was super worried about this re: low bar squats, but everything today went smooth without a twinge.

Rack Pulls
First time doing these, after first time doing Haltings last week. Because of my experience with the haltings, I went conservative, and it ended up being too easy but that's ok. I can always add more weight in future weeks. I also set the bar up on blocks probably an inch or two too high, but was too much trouble and work to take the bar down, change the blocks, and pick it back up again all on my own. So I started from just below the kneecap, instead of a couple inches below - which also contributed to it being easier than expected. In both cases, now I know.
135x5, 225x3, 315x1, 405x1, 475x5 - easy

Started doing some sprints when my soleus (99% sure) tweaked, and I called it quits immediately. I've done this once or twice before, and it's annoying as hell, but I've learned that if I don't act stubborn and keep running, it heals and works itself out in a week or less - so even though I desperately want to ramp up my conditioning, I"m gonna be smart instead of stupid, and wait it out.

Cool incident: a couple guys came up to me after seeing me squat 355x5 (which isn't much weight, even for me, and I'm not particularly strong) and started asking me what I was doing. After telling them I'm an avid fan of Rippetoe and his work, I got blank stares. I said "STARTING STRENGTH?!?" and they lit up - "Oh ya, we're doing that too!" They were about my height and way too skinny (170ish at about 6' tall), but one had decent #s, 275x5x3 in the squat. I watched a few and they were an inch high but otherwise decent. Hopefully gonna lift with them on Friday and help them some.

The more people I meet who are into this stuff - and it's not common, but becoming more and more common at commercial gyms - the better mood I tend to be in. And the better chance I will meet someone who can help me, directly or indirectly, get a real gym in Manhattan going.

[Michael Wolf]

Foam rolled and shit

Press
45x5, 85x5, 115x3, 145x2, 180x5 - pretty easy, didn't have to dig much even for the 5th rep, it probably slowed just a tiny bit from the first rep. But good to have a head start, cause I know I crash pretty quickly on Presses (i.e. got 192.5 x 5,5,4 twice, but couldn't get 195x5 even once).

Weighted Chins
BW + 25lbs x 5 x 3

Rack Presses - from nose level
135x5, 155x5, 175x3 - just playing with these for now. My sticking point is usually somewhere between my nose and eyebrows, so did a few at the nose just to see how they felt. By the time I need them to drive progress, I'll have a good feel for exactly how I want to set them up, and can then play with sets and reps to fine tune it.

Still had some more energy and time so did 2 sets of Cable Rows. I hadn't done these in forever, probably close to 2 years. Was surprised at how much stronger I was than last time I did them. Used 180 for 10 reps, did 10 pushups, rested 2 mins, then did 200 for 7 reps + 1 cheat rep with low back helping. Not bad.

[mwhities]

Foam rolled and shit

Press
45x5, 85x5, 115x3, 145x2, 180x5 - pretty easy, didn't have to dig much even for the 5th rep, it probably slowed just a tiny bit from the first rep. But good to have a head start, cause I know I crash pretty quickly on Presses (i.e. got 192.5 x 5,5,4 twice, but couldn't get 195x5 even once).

Weighted Chins
BW + 25lbs x 5 x 3

Rack Presses - from nose level
135x5, 155x5, 175x3 - just playing with these for now. My sticking point is usually somewhere between my nose and eyebrows, so did a few at the nose just to see how they felt. By the time I need them to drive progress, I'll have a good feel for exactly how I want to set them up, and can then play with sets and reps to fine tune it.

Still had some more energy and time so did 2 sets of Cable Rows. I hadn't done these in forever, probably close to 2 years. Was surprised at how much stronger I was than last time I did them. Used 180 for 10 reps, did 10 pushups, rested 2 mins, then did 200 for 7 reps + 1 cheat rep with low back helping. Not bad.

I do that after foam rolling too. :P

Looking good there Wolfie. Keep it up.

[Michael Wolf]

Yes, you read that correctly. Speed deadlifts. I lifted in a gym that didn't have bars that spin properly, so was very very wary about cleaning 230 for 5 sets of 3 there. I chose speed deads instead. The world will continue to revolve around its axis, I'm sure.

Also, I did my speed deads while Malcom Gladwell looked on, in between sets of his dumbbell jumping half squats. Wonder what he thought of my lifting?

Foam Roll etc...(no shit this time, Whities!)

Squat
45x5x2, 135x5, 225x3, 315x2, 365x5x3
These were easier than I expected. Weird, since the 355 on Wednesday was harder than I expected. The first rep on every set went up really fast. The 5th rep on sets 2 and 3 were hard, but not grinds - and I only rested ~4 mins between sets. When I was last at 365x5x3 (probably early April), I had to rest more between sets, and it was still more of a grind. This is good.

Speed Deads - not excited about these, but whatever.
145, 235, 275, 295 singles on the minute for 9.

[Michael Wolf]

Just did some erector rolling on the lacrosse balls and a bit of shoulder mobing prior to the bench.

Bench Press
45x5x2, 135x5x2, 185x3, 225x2, 260x5x5
Had hand-offs from a workout-buddy team who I've been helping a bit at the gym. They kept saying the weight was too light and it looked too easy. I tried to explain that I took a step back when I returned to the TM after a few week layoff from any type of volume training at all, so it SHOULD be and look easy, but they didn't seem to get it.

Press
45x5, 85x5, 115x3, 135x1, 155x5x3

Chins
10,10,10 - though the last two reps of the 3rd set were iffy. Then 2 sets of pulldowns 160x10x2.

Lots of ladies showing lots of leg today too. Sweet.

[mwhities]

Great lifting Wolf.

[Michael Wolf]

Foam Roll, movement prep

Squats - warmups felt good and strong, so made another 10lb jump.
45x5, 135x5, 225x3, 315x2, 375x5x3
This is the most I've done as part of an LP (for 3 sets of 5) - I did it twice before, today the 3rd time - but for logistical reasons (SS Seminar and then meet taper), didn't go past it. I KNOW I have more than this as part of my LP, so am going to now add 5lbs when I squat, twice per week, and see how far I can get on my LP. I don't think I have too much more till I peter out on this "Advanced Novice" type progression, but I know I can go past 375x5x3. Rested about 5 mins between sets.

Halting DL
135x5, 225x3, 315x1, 365x1, 415x8
I told myself very firmly since I got only 7 reps @ 405 last time, to do 405 again, get 8 reps, then move up 5lbs. Squats felt strong today, and Halting warmups did too, so I said "Fuck it, let's go for 415!" And I got it. Another factor in the decision is that 2 weeks ago I was just starting to ramp my LB Squats back up again. I believe I did 305, 315, 335 for 5 that day. Today I did 375x5x3, so obviously my general strength is back higher than it was 2 weeks ago, so I just went for it. I didn't use straps, so switched after rep 5 to alternating grip, and did 2 reps on 1 side, then one more on the other. It was fine.
I think I need to stay out over the bar better, though, and work the hams and lats more.

Finished with 3 each 400m and 200m "sprints," if you can call them that. I did the 200m's about as fast as I SHOULD be doing the 400m's, and the 400m's about as fast as I should be able to jog for 2 miles. But considering the conditioning setbacks I've had lately, this is OK for today.

[Rob Israel]

Ah, yeah. Conditioning.... The fun never ends.

As for your TM reset: how long are you giving yourself to get back to your heaviest point on the last cycle? I don't PR until the 5th week and it seems like forever...

[Michael Wolf]

Ah, yeah. Conditioning.... The fun never ends.

As for your TM reset: how long are you giving yourself to get back to your heaviest point on the last cycle? I don't PR until the 5th week and it seems like forever...

Since that foot injury in...whatever it was, March or February, my conditioning has sucked. I'm also a bit heavier now due to my eating habits, though only ~5lbs. I'll get it back. And ultimately, I know 220 is too small for me, but I could put significantly more muscle than I currently have on me, and still be a 242. I'd ballpark guess my bf% around 15-17% weighing in the low 240s. If I got that to 10-12%, which I know I can do, I can hold about 10lbs more muscle and still be in the same weight class. So that's what I want to do.

For the TM reset, it's hard to get a handle on what my PRs really are because I was doing 5 singles from pretty much the beginning on ID, and then soon switched over to meet tapering. So this week I'll do 307.5 for 5 on ID, which will be a PR for 5 reps. But is it really a PR, having done 360 paused at a meet, 330 for 5 singles, 315 for 3x3 easily etc...I dunno? Sorta but not really. I'll get what I can get out of 5's, then switch to 5 singles, and rotate a 3RM (and maybe a back-off 3) in for a few weeks every so often. I suspect 5's will get hard sooner rather than later - 305x5 wasn't easy already.

For the Press, it'll take a while, as I regressed some on my press while focusing on benching. I did 192.5x5,5,4 twice in my LP, but couldn't get 195x5 even once. I'll be at least 6 pressing weeks before I get to 195x5 again.

[Rob Israel]

And ultimately, I know 220 is too small for me, but I could put significantly more muscle than I currently have on me, and still be a 242. I'd ballpark guess my bf% around 15-17% weighing in the low 240s. If I got that to 10-12%, which I know I can do, I can hold about 10lbs more muscle and still be in the same weight class. So that's what I want to do.


That's pretty much where I am, albeit 50 pounds down. I'd like to move up into the 198 class but that is way off: I'm 184 and I'd like to get my BF down from 18-20% to 10-12%. Putting on muscle is a slow process no matter what. If I try I can add 5 pounds of fat in a week though!

[Simma Park]

Since that foot injury in...whatever it was, March or February, my conditioning has sucked. I'm also a bit heavier now due to my eating habits, though only ~5lbs. I'll get it back. And ultimately, I know 220 is too small for me, but I could put significantly more muscle than I currently have on me, and still be a 242. I'd ballpark guess my bf% around 15-17% weighing in the low 240s. If I got that to 10-12%, which I know I can do, I can hold about 10lbs more muscle and still be in the same weight class. So that's what I want to do.

Yes, but would the women (and gay men, I suppose) of New York be able to withstand the magnificence of it all? That is the really important question.

[Mac Ward]

So this week I'll do 307.5 for 5 on ID, which will be a PR for 5 reps. But is it really a PR, having done 360 paused at a meet, 330 for 5 singles, 315 for 3x3 easily etc...I dunno? Sorta but not really.

Yes it is. A 5 rep set that you have never done before is a PR for reps at that weight. It will have more meaning as that 5 rep set weight moves closer to your old one rep PR. Wendler talks about this in his 5/3/1 manual. A PR for reps is a PR for reps. Track them, count them, celebrate them, move on.

[Michael Wolf]

Today's workout cancelled. Started feeling a little wonky last night. I get sick very rarely - last time I remember being sick was 2008 or 09 - so assumed it was just something I ate and would go away. Has gotten worse since then, so I had to cancel some plans I was looking forward to (sorry spar and michele) and skip my heavy bench workout. Hopefully I'll be back tomorrow, but based on what I feel as of this writing, I'm not so sure. Oh well, that's the way the iron bounces.


That's pretty much where I am, albeit 50 pounds down. I'd like to move up into the 198 class but that is way off: I'm 184 and I'd like to get my BF down from 18-20% to 10-12%. Putting on muscle is a slow process no matter what. If I try I can add 5 pounds of fat in a week though!

I know, tell me about it! Good luck to the both of us.


Yes, but would the women (and gay men, I suppose) of New York be able to withstand the magnificence of it all? That is the really important question.

Judging by my experience here in Manhattan, it's the gay men who will get REALLY excited. Which I suppose is good, considering the GF and all.


Yes it is. A 5 rep set that you have never done before is a PR for reps at that weight. It will have more meaning as that 5 rep set weight moves closer to your old one rep PR. Wendler talks about this in his 5/3/1 manual. A PR for reps is a PR for reps. Track them, count them, celebrate them, move on.

There's nothing here I can really argue with, but what I suppose I meant is that I've been at a strength level in the bench press where I know I could have hit 305x5 with 100% certainty. I just happened not to be doing 5s at the time. So I'm just not sure that's really a PR, except in the most technical sense. But either way, I'll soon be hitting real PRs by all accounts, which I look forward to.

[Gillian Mounsey]

Feel better Wolf

[mwhities]

Get better Wolfie...

[Staci Rudnitsky]

Hope you're feeling better!

[Michael Wolf]

Thanks to everyone for the get-better wishes. So far I'm much better than when I got blindsided by this Thursday, but my stomach is still constantly roiling. I didn't eat anything at all for ~36hrs from 10am Thursday to almost 10pm last night (if you know me, you know how CRAZY that is), and have only eaten a bit since then. I don't even want to think about how much weight I'll have lost by the time this is over, or how far back I'll have to re-set my lifts. It shouldn't be too much, but I just spent 2 weeks doing exactly that so am already annoyed.

Since I was bored this morning (funny how 2 days straight of staying home and doing nothing will do that to you), I entered this contest. (https://www.facebook.com/KetelOne?sk=app_228870700557121) I never do stuff like this, cause it's usually a waste of time, but since I was so bored and had nothing better to do, I figured what the hell, it's worth the 1 in a million shot. So if you want to support the creation of a black iron gym in Manhattan, click on the link, like it on the facebook app, and share and spread the word.

PS my original submission was much awesomer, but when I had to pare it down to 1000 characters, I had to cut out some of the best (but non-essential) parts.

[Rob Israel]

Hell yeah!

[mwhities]

Might you have a non FaceBook link?

[Michael Wolf]

Might you have a non FaceBook link?

Unfortunately, no. I saw the contest in a magazine ad, with the website listed to submit your idea as AGentlemansCall.com. When I went there, it immediately became a facebook page. I guess Ketel One is doing this as a way to increase their visibility and marketing network within social media/facebook...which is fine with me, as long as they're still giving away the 100k. But long story short, unfortunately that's the only link there is.

[Michael Wolf]

Happy Independence Day, all!

I guess I’m not as recovered as I thought/hoped. I have been feeling better steadily and thought to make a go of it today at weights significantly lighter than working weight, but enough to get me back in the swing of things. Didn't go as planned.

Warmed up and squats felt ok at 135 and 225, but 275 felt significantly heavier than usual, even considering the circumstances.
Went to 315 and did a set of 5. They were slow and felt heavy so I didn’t move up for ramping sets. I can usually do 315 in my sleep, it’s part of my warmup for fuck’s sake, and it felt like full on working weight. I decided any more work would be a bad idea and set my recovery back so just did 315*5*3 squats and called it a day. No bench, no DL, no chins, no conditioning.

This cannot end soon enough.

[Michele Knaub]

you will be back at 100% in no time.

[Staci Rudnitsky]

Feeling any better?

[Mac Ward]

I'm like you, never, ever sick - but when I do get sick...oh boy.

Wishing you some get-well powers...

[Michael Wolf]

Thanks again to everyone for the "get well soon, son!" wishes. The plague struck Thursday, June 28 and it wasn't really till this past Thursday, July 5 that I felt myself again. I decided to take a few days to eat everything in sight and sleep as much as I could, to regain some of the strength and vigor I'm sure I lost, before lifting again.

So tomorrow will be my first day back in the gym (other than my ill-fated attempt on Weds) since Tuesday, June 26. I'm not looking forward to climbing back up, but it is what it is. Gotta appreciate that it could've been a lot worse.

Edit: changed my mind. Gonna lift Mon/Wed/Fri this week so I can get my squat back on track sooner. Deload on Bench and Press means I should be able to do both each day anyway.

Mon
Squat 3 ramping sets starting at 275 - will go up depending on how it feels
Bench 3 ramping sets starting at 255
DL 1 set of 5 @ 405
Press 3 ramping sets starting at 145

Wed
Squat 3 ramping sets based off Mon
Press 3 ramping sets based off Mon
Bench 3 ramping sets based off Mon
Chins 3 sets

Fri
Squat 3 ramping sets based off Weds
Bench 3 ramping sets based off Weds
Power Cleans 5 ramping sets of 3: 135, 155, 175, 195, 215
Press 3 ramping sets based off Weds

Will do a bit of conditioning after all lifts completed, on all 3 days.

Then go to sets across next week, weights based on how my ramping sets feel and how recovery goes this week.

[Michael Wolf]

Today didn't go exactly as planned, or as well as I wanted it to go. But at least it went, which is more than I can say for the past two weeks, so that's good.

The biggest thing that was weird is the qualitative difference in my strength. When something is heavy for me, I can always tell that it's heavy because it's close to the limit of my strength. I'm producing as much force as I can, but it's only just barely enough to get the weight up. Today, in contrast, when things were harder or heavier than I expected, it was because I felt like I was unable to produce the force I know I'm capable ofproducing. It was a very weird feeling, the first time I can ever remember feeling this way as a lifter, and i did not like it at all. Hopefully it'll be gone by Wednesday, or at least significantly improved.

Squats
45x5x2, 135x5, 185x5, 225x3, 275x5, 295x5, 305x5 - 295 felt a bit harder than expected, so only went to 305. It was OK but a little slow considering how light it is for me.

Bench Press
135x5x2, 185x5, 225x2, 245x5x3 - after feeling 225, decided to only do 245 instead of 255. Probably a good move, 245 felt way harder than it ought to have, and the last rep of set #3 was actually legit hard. That's where I really felt what I described above, my inability to tap in to the force production I know I have. At 245. Fuckin A.

Deadlift - at least these went as planned
135x5, 225x2, 315x1, 405x5 - not as easy as they'd usually be, but not too hard and never any doubt about these.

Press
95x5, 115x5, 135x5, 145x5x2
Pleasantly surprised by how hard these weren't, considering everything else today.

Finished with 2 each 400m and 200m runs. Did the 400m's at barely more than a jog, a little over 7mph. Did the 200m's at about 8.5mph. Still slow but at least I did them.

Hopefully Weds will be better.

[Rob Israel]

I can relate to what you are talking about, but seem (unfortunately) to have more experience with it. Perhaps because I'm older and feel my resets more intensely... Regardless, you described what I was feeling today. 9 days ago I did 285x5x5 on my squat, without a belt and felt strong. Today I felt like it was slogging through butter for 3 sets. Perhaps I should have dropped the weight by 10 pounds (or more), but I figured having a belt and doing only 3 sets would be plenty of an advantage. It was not. It was really hard and it seemed like I could not drive up like I normally do....

Anyway, resetting, being sick and generally having to take a step or two backwards sucks, but that is the way of the strength warrior-- there's no avoiding it. I think a couple of workouts will re-invigorate and hopefully we'll both see the snappiness return.

[Michael Wolf]

I can relate to what you are talking about, but seem (unfortunately) to have more experience with it. Perhaps because I'm older and feel my resets more intensely... Regardless, you described what I was feeling today. 9 days ago I did 285x5x5 on my squat, without a belt and felt strong. Today I felt like it was slogging through butter for 3 sets. Perhaps I should have dropped the weight by 10 pounds (or more), but I figured having a belt and doing only 3 sets would be plenty of an advantage. It was not. It was really hard and it seemed like I could not drive up like I normally do....

Anyway, resetting, being sick and generally having to take a step or two backwards sucks, but that is the way of the strength warrior-- there's no avoiding it. I think a couple of workouts will re-invigorate and hopefully we'll both see the snappiness return.

Ya it's all a big bummer when you have to reset, especially when you just did a re-set and were finally back where you were before (as I was in my squat) and looking forward to moving forward and setting new PRs. A bummer, but I can deal with it. What really threw me was this weird 'weakness' feeling of not being able to tap into my strength in a normal way. I'm attributing it to a lingering effect of whatever it was I got sick with, and assume it will be either be gone by my lift today, or at least be going away. But it' was a weird feeling, not one I hope to ever feel again.

Here's to the return of snappiness!

[Michael Wolf]

Still climbing back up the mountain. Still can't believe how much being sick took out of me.

Squat
45x5x2, 135x5, 195x3, 245x2, 295x5, 315x5, 330x5
I was hoping for better today, but had to take what I could get. The 330 obviously felt way harder than it should have, but I did have some of the snappiness back. Not all, but some.

Press
45x5, 95x5, 115x3, 135x2, 155x5x3
Pretty good, considering I didn't rest too long here (2.5-3 mins tops, didn't keep exact time).

Chins
9,8,6 - eh.

Forgot my shoes that I run in (NB Minimus Trainers), so did 4 intervals on the C2 Rower: 200m/1:20 rest @ 1:47, 1:45, 1:44, 1:43. Was planning on 5, but the 4th one toasted me. Called it a day.

Enjoyed attending/spectating at the CFSB Total tonight too. Rob and Michele - you were very patient in allowing me to run my mouth about my finding a possible spot for the first black iron gym in Manhattan. I hope my excitement turns into reality and this isn't for naught!

[Michael Wolf]

Even though today went OK, I still hate lifting in the morning. Not enough food yet in my belly to provide sufficient fuel for awesomeness. Anyway…

Squats
45x5x2, 135x5, 205x3, 265x2, 315x5, 335x5, 350x5

I SHOULD be happy. I ramped back up 45lbs in one week. But I’m not. Because 350 should NOT be working weight. It should not feel hard. At all. I’d be at 405x5x3 today - sets across mind you, not ramping sets - if I hadn’t gotten sick. Damn you, Mr. Sick! But I’m trying to look at the bright side. 350 is closer to what should be working weight for me right now than 305 is. I am estimating it’ll take all of next week, too, to get back to where I was. Maybe even into the following week. But by sometime that next week, I will resume my gains. Finally. <sigh>

Bench Press
135x5x2, 185x3, 225x2, 255x5x3.

This too. This was the weight I did for a DELOAD 5x5. Now it’s a challenging 3 sets of 5. Dammit. But, it’s better than 245 on Monday. OK. Relax, Wolf; breathe. It’ll come back soon and it’ll be fine.

Power Cleans
135x3, 155x3, 175x3, 195x3, 215x3

The one part of my lift that felt good. Even though I only did ramping sets, and the heaviest (215) is 15lbs less than what I was doing for several sets of 3 (230) previously, these at least FELT good. They snapped up quick.

Finished with four 200m runs at about 9mph. Not very fast at all, but still getting my anaerobic conditioning back.

[Dwayne_KONG_Wint]

I also hate morning workouts too....but its necessary at times.

[Michael Wolf]

No lifting today, but I played softball and didn't feel like a weak, slow piece of shit. That's always good. I cracked one ball real good, made some good plays at first, and felt faster running the bases than usual. I feel like this week's lifting is gonna be a lot better than last week's. 405x5x3 dammit!

[Michael Wolf]

Getting better and better, but still surprised how long full recovery from that damn virus is taking.

Squats
45x5x2, 135x5, 205x3, 275x2, 335x5, 350x5, 360x5
Really wanted to put on that 25er and do 365 but the 350 was challenging already, so held back with a 10lb jump. Rested about 3.5 mins between first and second set, closer to 5 between second and third. That set of 360 knocked my socks off. I was beat for like 10-15 minutes after that. I did my first warmup for the Press ~4 mins after finishing the 360x5 set and I was definitely still breathing a bit heavy and heart rate elevated. Should''ve waited a bit longer.

Press
95x5, 115x3, 135x2, 160x5x3
5th rep was challenging on both sets 2 and 3. Oddly it was up towards the top that was hard. I've always ALWAYS been able to lock out whatever I could get an inch above my head, but I felt like my triceps were the weak link today. Weird.

Deadlift
135x5, 223x2, 313x1, 418x5
These were odd too. Felt sluggish and fatigued in warmups, but the work-set was strong and fine. Still about 50lbs behind my best 5, but at least this felt good.
The odd numbers were because I had a 45, then a 20kg plate, then 45s after that. Allowed me to make a 13lb jump from last week, which I was perfectly fine with, even though 418 is not a normal number to be on that bar.

Finished with 5 or 6 runs of 200m. Again not too fast, I was really really beat before I even began these. Did each one progressively faster by a tick, starting at about 7.2, up to about 9.0 by the last.

[Michael Wolf]

Once again an incrementally better day, but still lacking the full snap that Rob talks about. It's returning, but slowly.

Squats
45x5x2, 135x5, 195x3, 255x2, 315x1, 355x5x3
Returned to sets across today. The average weight of my last workout was 348 (335, 350, 360), so this is approximately equivalent to a 7lb jump. Last time I ramped back up to 355x5x3 and then back up to 365 and 375 it was easier (http://startingstrength.com/resources/forum/showthread.php?t=28514&p=468369#post468369). Today wasn't easy, but no reps were in doubt. Rested a bit over 4 mins between sets.

Bench Press
45x5, 135x5, 185x3, 225x2, 260x5x3
Again lacking the snap I should have at this weight, but I did feel stronger as I went.

Chins
10,9,8 - kind weak, but better than 9,8,6 last week!

Sprints - did 5 or 6 200m sprints, starting slow at about 7.5 and ramping speed each one. Did the last one at 9.2.

And a globo gym story I'll be posting in the joined a new gym thread.

[Michael Wolf]

Today was fun. I got my lifts in, wooed a possible disciple/convert to the serious lifting way of life, and one of my clients PRd his squat and DL today. And soon I shall be wolfing down meat and beer with spar and michele (see what I did there?). Good Friday.

Squats
45x5x2, 135x5, 195x3, 255x2, 315x1, 365x5
Since I'd been making such big jumps every workout, I decided to make today like ID on the TM. Even though I'm still working back to previous recent strength levels, I felt a bit fatigued with all the big jumps 5 workouts in a row, so decided to push the intensity and lower the volume. Seemed to go pretty well. The 365x5 was hard, but not limit, and felt good to push it up.

Press
45x5, 95x5, 120x3, 145x2, 165x5x3
Felt good. Easier than 160 the other day.

Power Cleans
135x3, 160x3, 185x3, 205x3, 215x3x3
These were ok. Some reps better than others, a few early jumps and one arm pull, but overall ok.

Sprints
6 x 200m going from 7.2 to 9.2 with 1:30 rest
1 x 400m @ 7.6

Before I went o squat, I noticed a fairly new trainer squatting in the rack. He's been at the club for about 4 months and was never a trainer before. We've spoken a few times, and he always seemed a nice, sincere guy. I recommended SS a while back, and he's read it, though not completed it. Since he was there squatting, I offered to squat with him and show him a few things.
He eagerly accepted, and was loving it. We went through the squat, press, and then even the power clean. Because I was also lifting, we didn't have time to go through the entire teaching progression for each lift, but he got it pretty good considering. He was really excited, said he'd never learned the lifts so well or been coached in such a detailed, efficient manner (thanks Juli for hammering this into me).
I was excited to have another convert on board.

[sking1001]

Great way to end the week! I've had encounters like that before. I'm not a professional trainer, but it's worth the extra time it takes just to spread the knowledge :-)

[Michael Wolf]

Didn't lift today, but did meet and have a beer with 3-time olympian and bronze medalist Cheryl Haworth, who was fun, funny, and cool.
2422

I went to the screening of the movie about her, Strong!, which I really enjoyed. Cheryl attended, stayed afterwards for a Q&A, then had a beer with a bunch of us afterwards at the bar across the street. Cool stuff.

As a random note, she said her best squat was 225kg. I didn't ask, but I assume it was high bar. I had asked about her thoughts in the strength vs technique debate - without saying so explicitly, she was favoring technique. She said plenty of women were/are stronger than her, but she could lift more. I obviously agree with Rip's analysis, but it was interesting to hear a different take from a competitor at the highest level.

Either way, that's a strong, strong girl!

[Michele Knaub]

Cheryl was a very fascinating figure - I advise all y'all to watch the documentary when it comes out later this week on PBS.

I asked her during the post-film Q+A why the men's team in the US was doing so poorly compared to the women. She was too kind to really answer the question.

Then I asked her what she was snatching these days (the most recent article I could find on her suggested she was training for a 2016 comeback) and she said she wasn't really lifting. She did say she was enjoying Crossfit, however, which caused a large hoot to go up in the auditorium (which was full of Crossfitters and those of us who found barbells via Crossfit.)

[Michael Wolf]

Cheryl was a very fascinating figure - I advise all y'all to watch the documentary when it comes out later this week on PBS.

I asked her during the post-film Q+A why the men's team in the US was doing so poorly compared to the women. She was too kind to really answer the question.

Then I asked her what she was snatching these days (the most recent article I could find on her suggested she was training for a 2016 comeback) and she said she wasn't really lifting. She did say she was enjoying Crossfit, however, which caused a large hoot to go up in the auditorium (which was full of Crossfitters and those of us who found barbells via Crossfit.)

At one point (I think while she was answering the technique/strength question), I looked behind me and <poof> you had disappeared! But ya folks, definitely give it a watch. Good film.

[Michele Knaub]

That's how I roll.

But check out this "extra" reel from the project.

http://video.pbs.org/video/2242524354

[Gillian Mounsey]

I'm envious that you got to go to the movie premier and meet Cheryl and get to hang out with fellow NYC lifters. I miss NYC. I will be up from August 9th through August 13th. I think we should arrange a meeting (workout and or drinks) of the NY gang.

[Michele Knaub]

The documentary is going to be on PBS - you should look up when it'll be playing in your area.

http://www.pbs.org/independentlens/strong/ (see "About the Film" area, and click the "Check TV listings" link.)

Maybe the evening after A's meet we should get together for some beverages.

[Gillian Mounsey]

Thanks Michele. Set it up with Alissa. Mac and I will be there for sure. I think Rob will owe Mac a Heineken by then for their squat race.

[Michael Wolf]

Michele, is that one of your "available" weekends?

[Michele Knaub]

even if it weren't, i'd make it so for Gillian and Mac :)

[Michael Wolf]

Today, 2.5 weeks after I felt recovered from the plague I contracted, I finally felt the strength and the elusive SNAP back in my lifts. It wasn't quite 100%, but it was the first time I could really feel it significantly since going down 3.5 weeks ago. It's good to have the old friend back.

Squats
45x5x2, 135x5, 195x3, 255x2, 315x1, 365x5x3
Hard, but had a bit more gas in the tank, which felt great. Rested ~4mins between sets. On the 3rd set, I came really far forward on reps 2 and 5, much further than I ever do - to the point where I actually came up off my heels for a moment on both reps. This is very strange for me as it's not a problem I ever have, so I'll chalk it up to 'one of those weird things' that happens occasionally and not worry about it. Both of those reps went up strong, too, and weren't the hardest reps of the day. So ok.

Bench Press
135x5x2, 185x3, 225x2, 265x5x3
Still felt harder than it ought to, but stronger than the previous 3 bench days of 245, 255, 260. Once again, it seemed like my triceps were the weak point and the top of the lift/lockout was hardest for me. I've never, ever in my life (until coming back from the plague) struggled with locking out anything I could get past my sticking point in either the bench or the press, so trying to figure this one out. If it doesn't go away on it's own before long, I'll have to add some tricep assistance work, which would be hella weird. And I never say "hella" so you know it's weird.

Deadlift
155x3, 245x2, 335x1, 430x5
Eh. Harder than I expected. My DL seemed to suffer least so far in my comeback, so I was disappointed this was as hard as it was. I probably could have done 440 or 445 if I had to, but would have really had to gut it out. Compare to the relatively easy and smooth 445x5 I did for Rip at the seminar in April (https://www.youtube.com/watch?v=qMvKALr5fBU), which was not even close to limit. So I still have a lot of work to do.

Finished with 6 sprints of 200m, working up from 7.8 on the first one to 9.5 by the last.


even if it weren't, i'd make it so for Gillian and Mac :)

But not for me and Cara, eh? I'm so butthurt I might have to cry a little. ha! I crack myself up.

[Michael Wolf]

This was supposed to happen yesterday but...life. So, today.

Squats
45x5x2, 135x5, 195x3, 255x2, 315x1, 370x5x3
Felt the snap even more back in my lifts today. Good, solid work. Rested ~4+mins between work sets.

Press
45x5, 95x5, 120x3, 145x2, 170x5x3
Didn't feel tricep weakness right before and at lockout, so that's good.

Chins
9,9,9
Got to use an actual straight bar (the gym I currently usually lift at only has those stupid angled handle things off their power racks and cable crossovers), and was harder than usual. Still, decent considering.

Sprints - 200m/1:30 walk, 6x going from 7.6 on the first to 9.6 on the last. Still not fast by a long shot, but getting better.

Then I coached my GF in the squat and press. This weekend is our 2nd dating anniversary, and when we first met 2 years ago, I started courting and flirting with her via offering to train her. She played DIII Basketball and Lacrosse in college so had a strength coach there, then worked in a few different gyms with a few different trainers, then me 2 years ago (who coached differently/not as well as I do now), then a couple more trainers since we trained/flirted together in the infamous summer of 2010. So she had a lot of unpacking of different habits to do.

BUT:
1. We made it through without killing each other, and with only 1 or 2 awkwardly tense moments - which is good considering the boyfriend/girlfriend dynamic
and
2. She picked up the squat and press solidly. Main squat issues are stronger voluntary hip drive (she seems to be holding back for some reason) and knees out. In the press, just trusting that she's far back enough that she won't hit her face so she can aim for her nose.

Cara's almost 6' tall and a strong girl so she should be squatting 200+ for sets of 5 pretty soon (we worked up to 145x5x4 today, which was below her true working weight).

Now for anniversary dinner time. Then maybe Dark Knight Rises???

[Rob Israel]

Cool beans on coaching your girlfriend. I coach my wife a little bit, but try to stay out of the way since she has a coach. Tonight I'll be helping get back under the bar after a two week break.

Dark Knight Rises was fun. Maybe I'm getting old, but at the IMAX it was loud.

Good to see your squat working back up there and happy anniversary!

[Michael Wolf]

Cool beans on coaching your girlfriend. I coach my wife a little bit, but try to stay out of the way since she has a coach. Tonight I'll be helping get back under the bar after a two week break.

Dark Knight Rises was fun. Maybe I'm getting old, but at the IMAX it was loud.

Good to see your squat working back up there and happy anniversary!

Ya, it's definitely touchy, but Cara doesn't have a coach so I wasn't stepping on anyone's toes, and we mostly avoided the awkwardness that can happen when you try to coach a significant other. It's funny/ironic, because she's the GM of a fitness club with about 40 trainers employed there, but not one of them can teach her how to do the SS Lifts, so she asked me. Smart girl.

Now she downloaded SS:BBT3 on her iPad and has been reading it for at least 3 hours already today. Plus we watched the 53kg women O-lifters for an hour today. I'm beaming!

We went to anniversary dinner at our favorite Sushi place in the city (Fusha on 75th/Amsterdam), and then 16 Handles, and then Dark Knight Rises afterwards. Great movie, we both really liked it.

I saw The Dark Knight in IMAX back in 2008, and also found it really loud, FWIW.

Oh, and finally forgot to add: I tore my boxer briefs during my first set of 370x5 yesterday. Felt em rip during the 2nd or 3rd rep. I haven't PR'd my squat in over 2 months due to meet deloading and then getting sick, so it was good to know at least my ass is still getting bigger. Here's photo evidence:
2443

[Michael Wolf]

This week is an odd one. First, I was supposed to squat Friday last week, but ended up doing it Saturday, so wasn't ready to add another 5lbs yet today. Second, my training schedule is a bit unusual this week and coupled with a 2hr dentist appt tomorrow (haven't been to the tooth dr in an embarrassingly long time, but forced to due to what seems to be my wisdom teeth deciding to suddenly show up and cause trouble at 30, instead of 10 years ago, but OK), threw my training schedule off this week. So it's gonna be:
Mon - Bench
Tues - Squat and DL (and sprints if time)
Weds - Press
Thurs - off
Fri - Squat, Bench, Power Cleans, sprints

So. Bench today.

Bench Press
45x5, 135x5x2, 185x3, 225x2, 270x5x3, 295x2

I'm 99% sure these are the weights I used, but the bar circumference was so thin I'm worried I might have been using a women's 15kg or 35lb bar, so may have been 258 or 260. Difficulty would suggest 270 but it's really hard to tell.
What happened was, the gym I was at today only had those godawful thick barbells that I hate. They had one thinner bar, which actually was a York Oly bar. Spun pretty nicely and everything. Too bad I wasn't cleaning today. It seemed smaller in circumference than the B&R I'm used to using, but not SO much smaller. And it was 7' long, not 6'. So I think it was a 45lb bar, but I'm not 100% sure. That's why I did the heavier set for an easy double afterwards, just in case, to get a bit extra work in.

Then since I had extra time and felt it wouldn't hamper recovery, I did

Cable Rows:
100x5 warmup, 180x10x2, 200x7 drop set to 140x5

That's all, folks!

[Jordan Feigenbaum]

We have both the 15 and 20 kg york oly bars. The 15kg is much shorter and thinner, although the 20kg is much thinner than a standard B/R bar IMO. Nice work my man and sweet cable rows, bro. lol. Gettin yoked!

[Michael Wolf]

We have both the 15 and 20 kg york oly bars. The 15kg is much shorter and thinner, although the 20kg is much thinner than a standard B/R bar IMO.

I've worked with York Oly bars before, but only a handful of times so don't know their feel very well. From what you said, I think it was a 20kg bar because it was definitely 7ft long, it just seemed to have such a small circumference. But from your description, that's how they're built. Certainly not an ideal bar for benching, brah, but better than the super thick options (that's NOT what she said).


Nice work my man and sweet cable rows, bro. lol. Gettin yoked!
You know I'm all about the yoke! Hadn't done cable rows since I fooled around with them maybe 2 months ago once, and before that probably 18 months. I should have done DB rows, but in all honesty given the globo gym option of a cable low row, I got lazy.

[Michael Wolf]

Had to lift in the morning, which I dislike, though thankfully not early in the morning. Had breakfast, trained an 8am client, then lifted at 9:30. I like to have eaten at least twice before I lift, but you do what you gotta do in the quest to get strong.

Squat
45x5x2, 135x5, 205x3, 265x2, 325x1, 375x5x3
This was my fourth (if I'm not mistaken) time doing 375x5x3, which remains the most I've done in LP. Each time some circumstance has occurred, unrelated to actually stalling, that's prevented me from doing 380. My freakin' fingers are crossed here that nothing will happen between now and Friday.

Oh, and I have video of the first two sets which I'll post later when I have time to upload from my phone. Set 1 was solid as hell, set 2 I came way forward on the first rep and actually had to step fwd a couple steps to save it at the top - but the rep itself wasn't hard.
It's interesting, I train by myself at a globo gym 99% of the time, so never have a knowledgeable coach to watch and cue me during the set. I had absolutely no idea I was going SO FAR below parallel. I knew I was going a bit further than an inch, but I was really going 6-9 inches below. After watching the first set, I tried to bounce sooner in the second set and while I think I improved to an extent, I can still clearly get below parallel and cut off a few inches of ROM and lift a ton more weight.

Deadlift
155x3, 265x2, 355x1, 440x5
Harder than I expected. The last rep was tough, and I may have been able to do a 6th at gunpoint but not voluntarily. Again, considering how easy 445x5 was for me in April, when my squat was - once again - exactly at 375x5x3, I was surprised. Granted, I had been DLing heavier triples then, most recently 480x3 I think, whereas now I'm still fighting back from having to re-set my DL at 405x5 after getting sick, but I still expected this to be easier. I could probably have done 445x7 in April if I had to. Whereas 440x5 today was tough and 6 would be a maybe.

Was supposed to do sprints but forgot my shoes - only had WL shoes and chucks - and rowing wasn't an option because I have to Press tomorrow, so I skipped conditioning today.

[Rob Israel]

Ever try a box to set your depth? Do you think it's a good tool for that? Ever utilize that as a way to fix depth? (if it's not deep enough)

[Michael Wolf]

Ever try a box to set your depth? Do you think it's a good tool for that? Ever utilize that as a way to fix depth? (if it's not deep enough)

I haven't personally ever squatted to a box, nor tried it with a client, in order to set or fix depth. I've seen many other trainers do it, and I've seen lots of video of Cressey and Gentilcore using it in their place.

I know I've heard from Rip (either in person or his Q&A, or both, I can't remember) that he's against using a box for any of those purposes as you can't learn the bounce off the hamstrings that way, and it becomes a crutch for gauging depth, rather than learning it by feel. Since I've never used one, I can't say I agree from experience, but the logic makes sense to me, and I've never had trouble teaching someone to feel the depth without one. Some people get it right away, others may take a few sessions, but everyone who is capable of squatting at all has gotten in in a fairly short time.

From what I've seen of other trainers using it, it does kill hip drive and become a crutch. I've never seen someone successfully transition a client from squatting to a box to a low bar back squat. But then again, they can't really coach a low bar back squat well anyway so it's not a good sample.

*If any newbies are reading this: None of this has anything to do with box squats; we're discussing squatting TO a box.

[Michele Knaub]

only becomes a crutch if used repeatedly. i've done it to rest my depth perception - one off, and it works.

might be a M/F difference - women generally have much more problem "finding" the bounce because they're so much more flexible in the hamstrings.

[Michael Wolf]

Squat vids from today. Video, commentary, video, commentary. I don't know why these are showing up sideways. I edited them on youtube, where they show right-side up???

375x5, set 1:

http://www.youtube.com/watch?v=pol_C3H0ao8&feature=plcp

Observations:
1. I go way, way, WAY too low on my squats. It looks to me as if I’m going 6-9 inches below parallel, when I want to be aiming for 1 inch below. I thought I had a good feel for where 1 inch below is, but clearly I was way off. This reinforces to me how important it is to have a coach. I mean I coach this shit all day long, every day. Yet still, without a coach of my own to watch me and give cues during the set to fix things up, I was going SO much further below parallel than I should have been or than I realized. I attempted to do better on the second set, as you’ll see. I did better, but still too low.

2. I was happy with how easy it looked/how fast the bar speed was, for 375.

375x5, set #2:

http://www.youtube.com/watch?v=4bCBFSnyygg

Observations:
1. First rep I almost lost it forward; it was an easy rep, but I had to take a couple steps forward at the top to save it. Too much forward lean, not enough knee bend at the top half of the movement.

2. Bar speed slower than set 1, but still pretty good.

3. I did a better job on some of the reps of not going so ridiculously low, but others were still way too low. And even the better ones were too low. This'll be a process.

4. I like how I look from the back. I’m not a big mirror guy (don’t even have a full length mirror in my apartment), but I'm just vain enough that I noticed the rear view here and liked it.

[Michele Knaub]

Socks.

[Dwayne_KONG_Wint]

Wolf, I wish I had your shoulder flexibility. Everyone--That's how you hold the bar for a squat!

[djl236]

I low bar squat very very deep. A couple months ago, there was a thread on here about low bar squats and going too deep and my squat was the thread example. I ended up asking Steel, who trains me, if I should cut depth. His response was no fucking way because my squat is badass deep like a fucking Bulgarian and it'll go to shit if I change it now. So my two cents would be leave your depth alone. Your squat looks good dude.

[djl236]

Wolf, I wish I had your shoulder flexibility. Everyone--That's how you hold the bar for a squat!

Ditto.

I was going pretty narrow (for me, ring finger on the bar ring mark) up until a few weeks ago. Elbow tendinitis started up again and I've had to widen my grip a little bit.

[Michael Wolf]

Socks.

Do they look familiar? Do they remind you of Brooklyn Local 1 beer and Brisket Moist?


Wolf, I wish I had your shoulder flexibility. Everyone--That's how you hold the bar for a squat!

Ditto.
I was going pretty narrow (for me, ring finger on the bar ring mark) up until a few weeks ago. Elbow tendinitis started up again and I've had to widen my grip a little bit.

Thanks Kong. And I wish I had your bench press! Don't get too comfortable though, I might sneak up on you!
DJ - I had a bout of tendinitis in the spring, in the months leading up to the meet I did in May. I worked through it, but after the meet did high-bar squats exclusively for about 3 weeks to let it heal - and it went away completely. I think I may have written this at the time, but my take on it is that a properly positioned low bar squat doesn't put undue stress on the elbow and surrounding muscles/tendons, but it does put some small amount. This amount won't cause any problems if done right, but if you've already got a problem, it is enough stress that it prevents healing.
Is the wider grip working for you to alleviate the stress and allow recovery?


I low bar squat very very deep. A couple months ago, there was a thread on here about low bar squats and going too deep and my squat was the thread example. I ended up asking Steel, who trains me, if I should cut depth. His response was no fucking way because my squat is badass deep like a fucking Bulgarian and it'll go to shit if I change it now. So my two cents would be leave your depth alone. Your squat looks good dude.

Haha, yes, I do kind of like the fact that I'm low-bar squatting almost as deep as I high bar, and without losing lumbar extension. I have "buttwink" but as Rip has pointed out so many times, in the absence of lumbar flexion, who cares? It's good to hear Steel's opinion on the subject as he's obviously one of the best. I haven't asked Rip, but I'm 100% sure he'd tell me to cut the depth. My inclination is to try to cut the depth as Rip would say, but I'm not going to go crazy over it or stress about it. If I notice it screwing with my squat in any other way, I'll drop it, and if I'm still going lower than an inch below, it won't be the biggest deal. But I think I owe it a try.

[Michael Wolf]

Due to this week's wiggidy wack schedule, today was Press, Chins, Sprints. I always do my sprints after at least squatting, and sometimes squatting and deadlifting or cleaning first. But this time I squatted and DL'd yesterday, so not only did I need more time to warm up, but I was a bit fatigued in the "day after" type way, which is worse than the "just lifted" type of way if you want to work on conditioning rather than top speed. But shit still got done.

Did a quick foam roll and mob.

Press
45x5x2, 95x5, 125x3, 150x2, 175x5x3
Last rep of set #3 was a bit tough but not bad. Rested 3-3.5 minutes between sets.

Chins
10, 10, 9 - on the stupid angle things

Sprints
Did more walking and jogging (yuck) warm up than usual, and started slower because my legs were a bit stiff from yesterday's squatting and DLing, and hadn't done anything yet today. Walked to jog 0.4 miles (instead of the usual 0.25), and then did:
200m run/1:30 walk @ 7.2, 7.7, 8.3, 8.7, 9.0, 9.1, 9.2, 9.4
Then a single 400m @ 8.0, till the last fifth, I speeded up to 8.5 to finish the damn thing.

These were easier than expected. Even if these are pretty slow speeds for such short distances, another example showing that conditioning really does come back fast.

[djl236]

Do they look familiar? Do they remind you of Brooklyn Local 1 beer and Brisket Moist?




Thanks Kong. And I wish I had your bench press! Don't get too comfortable though, I might sneak up on you!
DJ - I had a bout of tendinitis in the spring, in the months leading up to the meet I did in May. I worked through it, but after the meet did high-bar squats exclusively for about 3 weeks to let it heal - and it went away completely. I think I may have written this at the time, but my take on it is that a properly positioned low bar squat doesn't put undue stress on the elbow and surrounding muscles/tendons, but it does put some small amount. This amount won't cause any problems if done right, but if you've already got a problem, it is enough stress that it prevents healing.
Is the wider grip working for you to alleviate the stress and allow recovery?



Haha, yes, I do kind of like the fact that I'm low-bar squatting almost as deep as I high bar, and without losing lumbar extension. I have "buttwink" but as Rip has pointed out so many times, in the absence of lumbar flexion, who cares? It's good to hear Steel's opinion on the subject as he's obviously one of the best. I haven't asked Rip, but I'm 100% sure he'd tell me to cut the depth. My inclination is to try to cut the depth as Rip would say, but I'm not going to go crazy over it or stress about it. If I notice it screwing with my squat in any other way, I'll drop it, and if I'm still going lower than an inch below, it won't be the biggest deal. But I think I owe it a try.

I normally don't get the tendinitis from squatting. When I had it in the early spring, it was from bench rack lockouts. I just got it again recently from squatting though and it was because Steel gave me a gruesome squat workout which I stubbornly finished, but some form breakdowns occurred and I'm positive that's what did it. It is feeling better, but I'll have to work my grip back in again slowly, like last time. My shoulders aren't the most flexible either. Not as bad as some, but could be better, for sure.


Rip saw my video in the thread they had going and said he'd have me cut my depth a bit but that my back looked safe and the minor "buttwink" wasn't much of an issue. Good luck with getting the depth where you want it, but your squat does look good now. Damn good.

[Dwayne_KONG_Wint]

Thanks Kong. And I wish I had your bench press! Don't get too comfortable though, I might sneak up on you!


Not comfortable...just patient : )

You have a very good looking squat...I wouldn't change it.

[Michael Wolf]

Had to lift early today (9am start, on a Saturday no less) due to schedule, and without breakfast - just a protein shake with milk, strawberries, and peanut butter, so at least got some carbs and fat in too - but got it in, and met another lifter at the globo. Good stuff.

Squats
45x5x2, 135x5, 200x3, 265x2, 325x1, 380x5x3 - LP PR!!! FINALLY!! Along the lines of what Mac and I discussed a couple months back, I don't know if this qualifies as a real PR, since I've done up to 440 at a meet for a single, 435 for 3 singles, 420 for 3 doubles, 405x3x3 etc... BUT this was the most I've done for 3 sets of 5 on an LP. It was big for me because I never got to finish my true LP in the squat, having had a meet, a de-load after the meet, and then when I worked my way back up to 375x5x3, got sick. So it felt great to get past this. I don't know how much more LP I have in me for squats (advanced novice, obviously, no way I'm adding 3x/week anymore), but hopefully I can get to 405x5x3. And getting further than Stonerider/Berryman/Squatsocks/Asshole is also motivation - anyone know exactly how far he got??

Anyway, first set was slow as hell and didn't feel good. The next two were bang-bang. Had the bounce and the pop and the snap. Rested ~5 mins between sets.

Bench Press
45x5, 135x5, 185x3, 225x2, 275x5x3
Had a decent hand-off, which always helps. Last rep of set #2 was the hardest, set 3 was easier. Rested 3-4 mins between sets.

Power Cleans
Worked in with the new lifting guy, who was finishing his PCs and moving on to his 5/3/1 deadlifts.
155x3, 175x3, 215x3 (forgot the first plate was a 25kg, so thought I was jumping to 195 -oops!), 225x3,2,3 - 2nd set I missed the 2nd rep. Didn't even jump. Just deadlifted it and knew I didn't have it. Haha, fail.

Sprints
200m/1:30 walk x 6 @ 7.5, 8.1, 8.7, 9.1, 9.3, 9.4

Then saw an acquaintance who teaches group fitness classes who tried to convince me to do steady state cardio regularly cause it's good for my heart. I politely declined.

[Michele Knaub]

nice work on that PR:)

[Rob Israel]

bounce, pop and the snap?

Sweet.

[Michael Wolf]

bounce, pop and the snap?

Sweet.

I should have gone with Snap, Krackle, and Pop!
http://upload.wikimedia.org/wikipedia/en/thumb/a/a8/1_scp.jpg.jpg/250px-1_scp.jpg.jpg

Or better yet...
http://www.coolest-homemade-costumes.com/images/coolest-homemade-snap-crackle-pop-rice-krispies-group-costume-2-21311355.jpg

[Michael Wolf]

I normally don't get the tendinitis from squatting. When I had it in the early spring, it was from bench rack lockouts. I just got it again recently from squatting though and it was because Steel gave me a gruesome squat workout which I stubbornly finished, but some form breakdowns occurred and I'm positive that's what did it. It is feeling better, but I'll have to work my grip back in again slowly, like last time. My shoulders aren't the most flexible either. Not as bad as some, but could be better, for sure.

Same happened to me - I had a form breakdown during one workout, not sure how many reps/sets were involved, and that did it. Stayed with me as long as I kept low barring, though ice did calm it and 2-3 days after I squatted heavy, it would be very very minor. But it would flare up again as soon as I squatted. And absolutely killed as soon as I would get up to bat and make contact during my Sunday softball games. 3 weeks (or maybe 4?) of high bar only took care of it.


Rip saw my video in the thread they had going and said he'd have me cut my depth a bit but that my back looked safe and the minor "buttwink" wasn't much of an issue. Good luck with getting the depth where you want it, but your squat does look good now. Damn good.

Thank you sir; thank you very much.


Not comfortable...just patient : )

You have a very good looking squat...I wouldn't change it.

And thank you too. When I did 380 today I didn't focus on it, but had it in the back of my mind. No video, but I think I bounced a bit earlier on most reps.

[Mac Ward]

It's a PR. A PR is a PR and like Wendler said, they should be acknowledged, logged, and celebrated as you move to the next one.

Nice job. I look forward to attaining your strength levels.

[NYCClaud]

Then saw an acquaintance who teaches group fitness classes who tried to convince me to do steady state cardio regularly cause it's good for my heart. I politely declined.

Ha! Cute. Bacon is good for the heart too =). And way more yummy than cardio.

Congrats on the PR's!

[Michael Wolf]

It's a PR. A PR is a PR and like Wendler said, they should be acknowledged, logged, and celebrated as you move to the next one.

Nice job. I look forward to attaining your strength levels.

Haha, alright Mac, I give, I give! You and Wendler win. Maybe we will have to create a hierarchy of PRs next week over a beer?


Ha! Cute. Bacon is good for the heart too =). And way more yummy than cardio.

Congrats on the PR's!

Yes. It is also good for the soul, despite what all of my childhood education (and family) believe. Too bad they'll never know better!

[Michael Wolf]

Foam Rolled a bit, and did some shoulder mobs and 2x500meter EASY rows to warm up, since I didn't have squats to warm me up first.

Press
45x5x2, 95x5, 125x3, 155x2, 180x5x3
Last rep of 2nd set was challenging; last rep of 3rd set was downright hard. I'd say just short of limit, but close. As I think back to my training history over the past 2-3 years (logged and unlogged), 180 for 5s seems to be the weight at which progressing in the press stops becoming easy for me. I should still have a few more bench workouts on a M/W/F or Sat schedule on an my "regaining strength" LP, so might start microloading the press now, so as not to slow down my bench gains by switching to intermediate/TM pressing too early.

Chins
10,10,9 - on the stupid angled thingies, cause gym lacks a straight bar.

Jordan and Rob inspired me, so I did some arm work today for the first time in...?????
Triceps:
The bros were using the EZ Curl bars, and I didn't want to go the the next floor to check if there were any there, so I just did 2 sets of cable pushdowns with a straight bar. Lame, I know, and not really objectively quantifiable and incrementally increasable from location to location. But I did some tris, brah!!!

Then 1 set of Alt DB Curls with 45's for 8 reps. Considering I had already done chins and never do curls, that was2-3 more reps than I expected.

[Michael Wolf]

Late night lift tonight, because I fell asleep/napped during my set aside time for the lift this afternoon. I was so tired and there was no way I was recovered yet, or 'up' enough to do it then. So the nap was good, but I really REALLY didn't want to drag myself to the gym at 9pm. I did though.

Squat
45x5x2, 135x5, 205x3, 275x2, 335x1, 385x5x3
These were challenging to be sure, but no more than I expected or than they should have been. Rested ~5 mins between sets.
I still feel like I have more LP left in me in these (2x/week) as long as I can recover properly. I usually eat enough for recovery, but I definitely don't sleep enough (5-6 hours most nights, usually waking up 2-3x) so that will probably stall me sooner than I otherwise could go. We'll see.

Deadlifts
155x3, 265x2, 355x1, 450x5
Here too, challenging, but felt better than 440x5 last week. This was a Wendler/Ward/Wolf PR. I had done up to 498 for a triple, 530 for a single (at the meet, after squatting 440), and the infamous 445 for a fairly easy 5 at the SS Seminar, but technically never did 450x5 before. So with Mac's urging, I'm now calling this a PR.
Rested a while between end of squats and first DL warmup (7-8mins), then another 7-8 mins between last warmup and the work set.

200m sprints/1:30 walk: 6 @ 7.8, 8.4, 9.0, 9.2, 9.5, 10.0

Would've done another 1 or 2, but the gym was closing, so walked the 1/2 mile home sweating it off. Now all showered and protein shaked, watching olympic men's gymnastics.

[Josiah Moye]

Was looking back at your squat vid. Cutting depth on squats is a bitch huh? I got the same problem of going too deep lol. Feels like I'm half squatting if I don't.

Was also mirin your back, no homo. Your upper body is friggen large. I gotta get mine matching my lower body!

What are you weighing in at these days?

[Michael Wolf]

Was looking back at your squat vid. Cutting depth on squats is a bitch huh? I got the same problem of going too deep lol. Feels like I'm half squatting if I don't.

Haha ya, a bitch and a half! Maybe it's a holdover from my several years of high bar squatting, but going that low feels somehow natural to me, whereas pulling up just below parallel feels like I'm cutting it short.


Was also mirin your back, no homo. Your upper body is friggen large. I gotta get mine matching my lower body!

What are you weighing in at these days?

I weigh about 245 right now at 6' tall; I don't really know but would estimate 15-17% bf.

[sking1001]

I'm a little late here, but when I looked at your squat video, I don't think they are too deep at all. Also, 385x5x3 is awesome! Nice work, man. You have a really strong press too.

Any chance you could video those power cleans sometime?

[Michael Wolf]

Foam roll back, some shoulder mobs.

Bench Press
45x5x2, 135x5x2, 185x3, 235x2, 280x5x3
Felt some elbow twinges today, which is NOT good. I do not want that tendinitis back, at all. Will ice and advil lots for the next 2-3 days and see if I can beat it.

Reps at 280 felt strong. Last rep of each set was a bit slower than the previous 4, but never any doubt they'd go up. I feel much, much stronger now than I did when first starting back after the plague and doing 245 and 255. Not just stronger in terms of 280>255, but the 280 relative to itself feels stronger than the 255 did. Although my bench is still catching up to where it was - I have to look, but I think I was doing 280x5x5 before the meet - I feel much better than I did 3-4 weeks ago.

Assistance Work:
DB Rows
75x12, 90x10, 105x8x2
Hadn’t done these in about a year, and was surprised by how easy they were. Didn’t come close to limit on any set.

Was gonna do some sprints but was feeling yesterday’s squats and deads so called it a workout.

[Michael Wolf]

I'm a little late here, but when I looked at your squat video, I don't think they are too deep at all. Also, 385x5x3 is awesome! Nice work, man. You have a really strong press too.

Any chance you could video those power cleans sometime?

They're not too deep as far as the safety concerns and the "war between low back and hamstrings" as Rip calls it. But I should be able to do more weight/the same weight more easily if I cut a few inches of depth. That's my thought.

Thanks for the motivation, I really want to get a bodyweight Press, in addition to my 500/400/600 near-term PL goal. Weighing 240ish and pressing bodyweight is a solid accomplishment. No Serge Redding, but a solid place to get to.

I guess I could vid the cleans. I usually don't bring my phone with me to lift, but I did that day so had that guy video my squats. I kind of feel like a derf videoing my lifts, because they're not that impressive, but I try to keep in mind I'm doing it for form checking, not because "Hey look at me! I lift sooooo much weight!" and then it's fine.
The biggets issue is that at the place I currently lift - there actually IS a platform with plenty of bumpers, but it's still a globo after all, so the area all around is stacked with machines. The only angle possible to vid the cleans from is behind; could get a slight angle, but wouldn't be able to get a straight from-the-side shot on either side, or even close.

[sking1001]

Meh, don't go to any trouble. Lots of examples for me out there. 215x3 impressed me. I hope to be cleaning that much soon, but I have some technique issues to work out. I have "rack shyness", haha.

[Michael Wolf]

Meh, don't go to any trouble. Lots of examples for me out there. 215x3 impressed me. I hope to be cleaning that much soon, but I have some technique issues to work out. I have "rack shyness", haha.

More than the 225 x 3,2,3 did? Heh, neither is really that great considering my weight, squat, and DL numbers but decent, I suppose.

I hit 230x3 today but only did 1 set. My right wrist wasn't loving the rack position today.

[Michael Wolf]

Went to the Dr. for a physical on Wednesday (my first in 8 years) - got a tetanus booster in my left shoulder, and they took some blood for testing from my right elbow crook. Left shoulder sore for a few days, and overall felt fatigued and slow to recover, so hadn't done anything since Wednesday. Except eat. A lot. A real awul lot. It helped me recover, but I also put an inch or two on my waist in only 4 days, all my shit is tight now, including my lifting belt on its usual hole. So I'm gonna have to scale back now, and work more carbs into my diet without going overboard so I can recover better.
On to today's lift:

Squats
45x5x2, 135x5, 205x3, 275x2, 335x1, 390x5x3
Really felt solid all the way through. Rested a bit more than 5 minutes between sets.

Press
95x5x2, 135x3, 160x2, 182.5x5x3
Solid here too. The 160 warmup set felt a bit harder than I expected, so I was concerned, but the work sets were fine. Last rep of 3rd set was a bit of a fight but thats's it.

Power Cleans
Just did 5 ramping sets today: 155x3, 175x3, 195x3, 215x3, 230x3 - PR for a set of 3!
The weight was just JUMPING today, like it never does. I was good and patient and didn't pull a single rep real early like I tend to when the weight gets heavy. I sometimes pull as low as right around my knees when it's heavy, and there was none of that nonsense today.

Sprints
If you can call them that. Was still feeling lunch in my belly, even though by this point it had been 4 hrs since I ate, so I started slow, and cut it early when I was still feeling lunch and was worried lunch was gonna make a second appearance back up again. But got a few slow-pokes in before that:
200m/1:30 walk @ 7.3, 7.7, 8.1, 8.5

I'm usually hungry right after a workout and even now, more than an hour after I finished, I still haven't eaten or had a shake and am just beginning to be hungry. Weird.

[Rob Israel]

Nice workout. (And PR's) I have that happen on my press all the time. I'll be doing warmups and be like "uh-oh" and then work sets are A-OK.

I do not understand how I can add 1-2 inches to my waist in less than a week. I thought it was because I was old. I swear one bowl of ice cream will put 2 pounds on me. I'm freaking serious.

As for the depth, I'm dubious of shortening mine (which may not be as deep as yours, but they deep) and watching some the 70's big video from Nationals, many of the squats were waaaaay below parallel. Personally, I think since the USAPL are so trigger happy with the red lights you're better off getting down there and leaving weight on the bar than bombing out at a meet because of depth. Just my two cents...

[Michael Wolf]

Nice workout. (And PR's) I have that happen on my press all the time. I'll be doing warmups and be like "uh-oh" and then work sets are A-OK.

I do not understand how I can add 1-2 inches to my waist in less than a week. I thought it was because I was old. I swear one bowl of ice cream will put 2 pounds on me. I'm freaking serious.

As for the depth, I'm dubious of shortening mine (which may not be as deep as yours, but they deep) and watching some the 70's big video from Nationals, many of the squats were waaaaay below parallel. Personally, I think since the USAPL are so trigger happy with the red lights you're better off getting down there and leaving weight on the bar than bombing out at a meet because of depth. Just my two cents...

I really did eat like a man possessed. My Thursday and Friday included 10 rolls of sushi, about 3-4lbs of turkey chili, 6 eggs, some turkey bacon and sausage, 4 sausage egg-n'-cheeses and 2 bagel and cream cheese from dunkin donuts, 2 full pizzas topped with chicken, cheesy bread, and about a pound of cashews. Probably 12,000 cal over the 2 days, neither of which I lifted in. That might work for a skinny novice adding weight every lift, though I expect that's more than any novice really needs. But it's definitely a HUGE caloric excess for someone like me. It did help me recover though.

Most people have commented that their opinion is I shouldn't worry about depth and just keep doing what I'm doing. I definitely have already shortened it some, but I'm probably 3-4 inches below now, instead of 6-9. I think that's good - enough room to get white lights even with strict judging, but not so deep that I'm leaving a lot of weight on the table. 390 done mostly 3-4 inches below felt about the same as 375 done as deep as I did it.

[Rob Israel]

That is some epic eating. I've gained about 4 pounds in the last month. Some of it may be muscle though, but it definitely is hitting my mid-section (where it always does), as my belt has gotten tighter.

Not too thrilled about that, but I'm more concerned about getting to 405 on my squat and a 1,000 CF total than anything. I may toy around with my diet a bit though. I'm contemplating dropping dairy-- it may be causing some inflammation, but I'm a bit addicted to plain yogurt with chocolate whey protein mixed in. Since I rarely eat sweet it's like chocolate pudding to me.

[Michael Wolf]

That is some epic eating. I've gained about 4 pounds in the last month. Some of it may be muscle though, but it definitely is hitting my mid-section (where it always does), as my belt has gotten tighter.

Not too thrilled about that, but I'm more concerned about getting to 405 on my squat and a 1,000 CF total than anything. I may toy around with my diet a bit though. I'm contemplating dropping dairy-- it may be causing some inflammation, but I'm a bit addicted to plain yogurt with chocolate whey protein mixed in. Since I rarely eat sweet it's like chocolate pudding to me.

It was epic indeed! Worst part is I loved it. If there were no obstacles, I could eat like that every day - I just have a huge appetite. I'm a pretty big guy who puts in strength and muscle reasonably fast, but fat too, if I eat unbridled. I've never really felt any negative effects from dairy...or lots of grain for that matter. I have an iron stomach, I guess. Maybe you'll see some of that in action tonight!

[Michael Wolf]

Foam roll L and T spine, shoulder mobs.

Bench Press
45x5x2, 135x5x2, 185x3, 235x2, 285x5x3

Solid work here today - better and faster than 280 last Wednesday. I lifted at Cara's club, and she watched me - she's been reading SS like a fiend the past couple weeks, and was happy to smugly point out that I was pushing my head into the bench on my first set, which I'm not supposed to do. Freakin hilarious - I'm now getting scolded on my form by my gf!! But she was right - this is (I think) the only remaining bad habit I sometimes have on the lifts that's due to years of doing it the wrong way. 10 years. Including a 405 single back in 2005. Had to sac up and admit I was wrong, but dammit I LOVE that she's interested and reading SS!

Also felt just a tony bit of twinginess in my right elbow - worried the inflammation is making a comeback, so gonna take advils regularly for a few days to try to knock it down. Don't want to have to take another break from low barring. MUST GET 405x5x3!!!

Weighted Chins
BW+25 x5x3 - on the angled thingies

First time doing weighted chins in quite a while - since before I got sick, I think. They were NOT easy.

Now some emails, train one more person, and then looking forward to meeting Gillian and Mac along with seeing the rest of the gang this evening!

[Michael Wolf]

My fucking god do I feel exhausted! Today was a battle, which I slogged through but ultimately won. Wolf 1 - Barbell 0.

Squats
45x5x2, 135x5, 205x3, 275x2, 340x1, 395x5x3
I knew I was in for a tough one when the 275x2 set felt slow, without the pop. 340 felt better, but still didn't zip up there. I was a bit worried about getting all my reps in at 395, but decided to just attack it and let the chips fall. I can't fail this close to 405 on LP. It's so close I can smell it with my Wolf-enhanced sense of smell. I will will it to happen if I must.
Did the 3 sets, rested a bit over 5 mins between first and second, and a bit over six between second and third. Last rep of sets 2 and 3 were definitely grinders, but they went up.

Deadlift
Rested a bunch, then did my warm-up sets with plenty of rest here too:
155x3, 265x2, 375x1, and then 460x5
This is a legit PR set of 5 in the deadlift. Done after those hellacious squats. Pretty sure I could toss in at least 10-15 more lbs and do a set of 5 if I were fresh and not post-squatting.
We'll see how I recover, which will determine when to switch (back) to rack pulls and haltings.

Next squat session will be Saturday at the Milwaukee SSS, hopefully one of the other coaches will skip lunch to lift with and/or coach me.

Sprints
Felt hella tired after all that jazz, so these were slower today and had to rest a bit extra for the last 2
200m/1:30 walk @ 7.2, 7.7, 8.2, 8.6, 8.8, 9.2

[sking1001]

Awesome job, Wolf! Take a nap...you deserve it.

[NYCClaud]

Daaamn Wolf. Good work! Unfortunately, the Barbell wiped the floor with MY weak ass this morning lol.

And the eating? Impressive! 10 rolls of sushi? Was that in one sitting? Or over the 2 days? Just curious and for bragging rights...as in "I know this guy who can eat 10 rolls of sushi!!" lol.

[Michael Wolf]

Got my quick lift in before heading to the airport today (where I'm typing this from). Chicago today to see mom, then up.to.Milwaukee for the weekend.

Foam rolled, shoulder.mobs

Press
45*5, 95*5*2, 125*3, 155*2, 185*5*3
First work set was hard. second was very hard. Third was brutal. I think the last rep.of the 3rd set took about 10 seconds.
Fer serious. And I rested ~5 mins between sets too. Glad that's over.

Chins
10,10,10
Good to be back to sets of 10 across @ bw which is up 5-7 lbs too, so I'm definitely stronger in.these.

That's all.the lifting for today.


Daaamn Wolf. Good work! Unfortunately, the Barbell wiped the floor with MY weak ass this morning lol.

And the eating? Impressive! 10 rolls of sushi? Was that in one sitting? Or over the 2 days? Just curious and for bragging rights...as in "I know this guy who can eat 10 rolls of sushi!!" lol.

I ate 5 rolls in one sitting on both Thurs and Fri last week. I've eaten as many as 7 rolls by myself in one shot many times. No.doubt I could eat more, but I wasn't trying to stuff myself. Just eat lunch

[Michael Wolf]

Typing from my phone in the hotel room at 1 am, so excuse the typos. I'm too tired to type carefully and too lazy to fix the typos even if I notice them.

Had to get a quick lift in during lunch today at the seminar. Tom C and squatted together. We were also both supposed to bench but not enough time so we'll see if that happens tomorrow. It was a treat squatting with Tom there to coach me, especially since I usually lift alone in a globo.

Pvc'd the crap out of my erectors, which are acting up this weekend (right side) for the first tine in 2-3 months. Only helped a little but better than nothing.

Squats
45*5*2, 135*5*2, 225*3, 295*2, 350*1, 400*5*3

Getting 400 for 3 sets of 5 across in LP was good. First set was the best of the 3, Tom said they bar apeed was great and it looked like 275. The next two sets were hard, reps 4&5 of third set a grind, but made it through all of them.

Good night from Milwaukee.

[Michael Wolf]

During lunch yesterday, I benched. We didn't break for lunch till about 1:30pm, and I hadn’t eaten since breakfast @ 7:30am. I also had a slight headache, possibly due in part to getting 5hrs sleep the night before and drinking lots of whiskey- neither conducive to recovery from 400*5*3 squats.

Anyway…lifted with Tom C again, so at least we both had good hand-offs.

Bench Press
45*5*2, 135*5*2, 195*3, 245*2, 290*5*3

Last 2 reps of third set were hard. My right elbow into tricep insertion was barking, but I sacked up and pushed through it.

The crew brought us back lunch from a local diner called Irina's. Best Reubens ever, the corned beef was out of this world and the bread was homemade. Really damn good sandwich. Also funny because Tom and I (and then Big Matt) were doing the Russian/Ukranian accent all weekend (because everything's funnier when you say it with a fake russian accent), so getting lunch from Irinas - clearly Ukranian - was the icing on the cake.

[Michael Wolf]

Once again typing from my phone. Up in the Berkshires this week at pre-season camp for the fall athletes of the DIII school where I'm part time S&C Coach. Nicr to get away but lots of work, sub-par lifting equipment, and.not the greatest food for building strength. I'll survive the week.

Since conditions are so sub optimal anyway, I just did a recovery lift today. I don't think these crqppy old bars could handle the loads I'd usually put.on anyway.

Squats - high bar, giving elbows a rest since cant load 405 anyway
45*5*2, 135*5, 185*3, 225*2, 275*3*3, 325*1*3

Press - both racks too low.to.press in, even though I'm only 6' with avg length arms. Had to.clean,.except none of the bars spin well either. Theyre.all.old and rusty. Did my best.
45*5*2, 95*5, 135*5,8,10
The cleans.sucked but what can you do.

Deadlift.-.all the bars' knurling.was smoothed out AND i forgot my chalk. So no.impressive pulling.was.gonna.happen here today.
225*3, 315*2, 405*5

Back to.civilization tomorrow night! Only about 27 mosquito.bites to.show.for.it

[Rob Israel]

sounds like a pit-hole. this is for a team? lame.

[Michael Wolf]

Ya it's kinda lame but it's primarily.meant for.their sports practices. They have the soccer.fields, tennis and volleyball courts, and track and running trails needed for.the teams. As usual, weight work.is given.some.leve of lip service importance but is relegated to a secondary role.

The camp.is.fairly nice, but the weight room equipment isnt.

[Michael Wolf]

Apologies to all the people whose logs I usually follow and comment on: been away from home for over a week with very little computer access. Had internet from my phone about half the time, but that damn touchscreen sucks and anything I type is so full of typos (those 2-3 posts I made in my own log from my phone? Even after editing 3 times, they still had about a million periods in the wrong place) I didn't want to embarrass myself and besmirch your logs by posting from it.

I'm finally back, and will be back to following you regularly now. Also, I came down with a bad cold over the past few days, so in addition to not being able to train normally this past week at camp, I now can't train at all. Weird how I didn't get sick since 2008, and now have gotten sick twice in less than 2 months.

Anyway, it's frustrating because my next squat workout was to be 405x5x3, which would have been AWESOME SAUCE!!! But alas, I'll have to wait a few more days - probably till Tuesday, re-set to wherever I need to re-set to, and work my way back up. Such is life.

[Rob Israel]

Bummer about the cold. And right at four plates!

Am interested in your feedback on my last squat day if you have any...

Loved.the.periods.. I hate typing on my iPhone but still love my iPhone. I really wish they'd release one w/ a real keyboard.

[Michael Wolf]

Excited to report I was back under the bar today. I feel fine, although I still have the slightest little bit of the cold symptoms that have kept me from lifting the past week. But I do feel fine, and even the symptoms are greatly lessened compared to last weekend and mid-week. That plus the light weights I used today, and I think I'll be fine. Pretty sure I waited long enough. And felt good to be back under the bar. Like, for realz.

Squat
45x5x3, 95x5, 135x5, 185x5, 225x5, 275x5
Did ramping sets, as I usually do when returning from a layoff. Decided to take it easy and stop at 275. No belt, and the 275 still felt pretty easy. I'll plan on ramping to 315 Monday.

Press
45x5, 85x5, 105x5, 115x5, 135x5x2
Again, ramping sets. Decided to stop at 135 and do it twice instead of moving up again. 135/185 is a slightly higher % than 275/400 (my last 3 sets of 5 in the press compared to the squat). So relatively speaking, it was about the same place. Obviously different bc of overall load, but you get the idea.

Deadlift
155x5, 225x2, 315x2, 365x5
No chalk, but did alternate my grip. All easy.

So I call today a successful first day back. Every rep was easy, fast, and smooth. Loads and volume should be low enough that I won't be sore and negatively effected for my Monday workout. And hopefully I'll be totally back to 100% by then.

Planning for a Dec 1 PL Meet, I can't afford to get sick again. I need 3 solid months of training to hit my meet goal. Which I just decided is 1430 - adding 100lbs to my total from the May meet. I'd have the 1500 if I hadn't lost so much time to injury recovery and illness, but that's life.

[Gillian Mounsey]

Welcome back Wolf. Glad you are feeling better. I like your goal for December 1st.

[bob g]

...
The crew brought us back lunch from a local diner called Irina's. Best Reubens ever, the corned beef was out of this world and the bread was homemade. Really damn good sandwich. Also funny because Tom and I (and then Big Matt) were doing the Russian/Ukranian accent all weekend (because everything's funnier when you say it with a fake russian accent), so getting lunch from Irinas - clearly Ukranian - was the icing on the cake.

Wolf, I go to Irina's for lunch every now and then but never had the Reuben until you and Juli mentioned it. It is, indeed, very, very good. Irina asked me, "You vont usual?" and I surprised her by ordering the Reuben. Roman came by beaming that I made such a good choice this time.

[Michael Wolf]

Welcome back Wolf. Glad you are feeling better. I like your goal for December 1st.

Thanks Gillian. Gonna work hard for it.


Wolf, I go to Irina's for lunch every now and then but never had the Reuben until you and Juli mentioned it. It is, indeed, very, very good. Irina asked me, "You vont usual?" and I surprised her by ordering the Reuben. Roman came by beaming that I made such a good choice this time.

"You vont usual?" - cracked up! The reuben is really something. Granted I'm a sucker for corned beef, but it was so good. Glad we could turn you on to a new awesome lunch option there. Why did I think you were from the Chicago area? Was I totally making that up?

[Rob Israel]

Glad you are back on track Wolf. I'm doing the meet as well-- we have a plan!

I don't have a goal for total yet. I guess I'll see how my CF Total in 3 weeks goes and plan from there. That'll leave me with a 9 week cycle-- pretty perfect.

You will compete at 242?

I need to figure out how to lose about 5% body fat and get back under 182. What I'm doing ain't working....

[Michael Wolf]

Felt a little groggy after an inadvertent afternoon nap today, but sacked up and went to lift. Way more crowded than I expected, but got what I needed done.

Still not quite back to 100% today, which surprised me, but my cough is gone and the sinus stuff is almost gone. Since I'm still not stressing my body, or even close, to adapt with these poundages, I'm not worried it'll affect my recovery from the cold or lead to a relapse.

Squats - again ramping sets today. Again beltless.
45x5x2, 135x5, 185x5, 225x5, 275x5, 315x5
All went up easy and smooth. I was glad the 315x5 did, too, considering I'm still not quite back to normal and no belt. Also didn't rest much. Rest went from about 1 minute between the first sets to a max of about 2.5 - 3 minutes between 275 and 315.

Bench Press - ramping here too. All 4 flat benches were taken, but I asked to work in wit a hopelessly skinny guy. Tried to help with some form and programming pointers, told him about SS and SS.com, but doubt anything will come of it. You can take the horse to the water...anyway...
95x5x2, 135x5, 185x5, 225x5, 255x5
Only rested 2 mins or maybe a bit less between 225 and 255, so it was a bit less easy than the other sets, which were VERY easy. But still no prob and easy, really.

Chins
Got into a conversation with an acquaintance I saw trying to power clean before these, so 15 minutes, gone. Only did 2 sets with hardly any rest because of that, had to get out of there.
10, 6 with 1.5-2 mins rest.

[Michael Wolf]

Glad you are back on track Wolf. I'm doing the meet as well-- we have a plan!

I don't have a goal for total yet. I guess I'll see how my CF Total in 3 weeks goes and plan from there. That'll leave me with a 9 week cycle-- pretty perfect.

You will compete at 242?

I need to figure out how to lose about 5% body fat and get back under 182. What I'm doing ain't working....

Ok, we'll plan on doing that Dec 1 meet down in Pennsylvania. We'll talk logistics when we get close, but we're on. Now i have to keep from getting sick or injured for 3 months, and hit that 1430.

I will indeed compete at 242. I don't know my exact weight right now, I'm a bit looser than usual (aided in part by the past 2 weeks of not training and being sick), probably 250 or so. But I can ease back down to the low 240's without a problem.

I'm no bf% loss guru, but I'd bet the answer for you lies in the kitchen. Somewhere.

[Jordan Feigenbaum]

Ok, we'll plan on doing that Dec 1 meet down in Pennsylvania. We'll talk logistics when we get close, but we're on. Now i have to keep from getting sick or injured for 3 months, and hit that 1430.

I will indeed compete at 242. I don't know my exact weight right now, I'm a bit looser than usual (aided in part by the past 2 weeks of not training and being sick), probably 250 or so. But I can ease back down to the low 240's without a problem.

I'm no bf% loss guru, but I'd bet the answer for you lies in the kitchen. Somewhere.

See you guys at the meet in Philly!!!

[Michael Wolf]

See you guys at the meet in Philly!!!

You will, because Rob talked me in to doing the serious USAPL meet over the "Christmas Carnage" RPS meet also in Philly the same day. See, each of you is working to qualify for some serious national level business or another; Rob as a Masters and you as an Open. Me, I'm not that good. Just competing to have fun. Showing up to the Christmas Carnage meet with "Hanukkah Hoedown" or some such nonsense emblazoned on my singlet would have been hilarious. Well, at least to me.

But serious national level business won out in the end. Will be good to see you in Philly though. I might even have a respectable showing if I can get these 3 months of training in without getting sick or injured again.

[Rob Israel]

You will, because Rob talked me in to doing the serious USAPL meet over the "Christmas Carnage" RPS meet also in Philly the same day. See, each of you is working to qualify for some serious national level business or another; Rob as a Masters and you as an Open. Me, I'm not that good. Just competing to have fun. Showing up to the Christmas Carnage meet with "Hanukkah Hoedown" or some such nonsense emblazoned on my singlet would have been hilarious. Well, at least to me.

But serious national level business won out in the end. Will be good to see you in Philly though. I might even have a respectable showing if I can get these 3 months of training in without getting sick or injured again.

Ha, ha, what I'm doing is far from serious, but since I only need to post a total in order to qualify for Nationals as a Masters Lifter, I figure, why not. Whether or not I actually fly all the way to Orlando is another matter...

And Jordan already made his appearance and now is Arnold's bound-- now that is serious.

Oh, and thanks for the kitchen hint. I never would have guessed. ;-)

[Jordan Feigenbaum]

You will, because Rob talked me in to doing the serious USAPL meet over the "Christmas Carnage" RPS meet also in Philly the same day. See, each of you is working to qualify for some serious national level business or another; Rob as a Masters and you as an Open. Me, I'm not that good. Just competing to have fun. Showing up to the Christmas Carnage meet with "Hanukkah Hoedown" or some such nonsense emblazoned on my singlet would have been hilarious. Well, at least to me.

But serious national level business won out in the end. Will be good to see you in Philly though. I might even have a respectable showing if I can get these 3 months of training in without getting sick or injured again.

If you make a Hebrew themed singlet I want in, with a last name like Feigenbaum people already know...lol.

Nothing serious going on here, just lifting weights and trying to get by squat up to a respectable level!

[Rob Israel]

If you make a Hebrew themed singlet I want in, with a last name like Feigenbaum people already know...lol.

Nothing serious going on here, just lifting weights and trying to get by squat up to a respectable level!

Holy shit, we can be the hebrew powerlifting mafia. I have another strong jew at my gym, plus there are the Mounsey sisters....

[Jordan Feigenbaum]

Holy shit, we can be the hebrew powerlifting mafia. I have another strong jew at my gym, plus there are the Mounsey sisters....

Nickname in college= Hebrew Hammer lol

[Michael Wolf]

Feeling like I'm getting back in the groove today. First today of absolutely no more cold symptoms whatsoever, though I did have a headache, which annoyed me. 3 aleve helped. Also was supposed to start conditioning, but second breakfast (http://25.media.tumblr.com/tumblr_m72g28XniH1ru1wbho4_250.gif) still felt a bit heavy in the belly, so I decided I'll walk the half hour each way to and from my dentist appointment this afternoon and that'll ease me back into doing some conditioning.

Squats - ramping sets again
45x5x3, 135x5, 195x5, 255x5, 315x5, 365x5, 405x1
When planning today's sets, was hemming and hawing between 355 and 365 for the last work set. Decided to base it on how 315 felt. It felt easy, so I did 365. Last rep had to push a bit but besides that all reps and sets were easy and smooth. Had plenty of energy left so decided to hit the 405 for a single, which was also pretty smooth and easy. Didn't rest much between sets. 1.5-2.5 minutes. Until between 315 and 365 I probably took 4.

Press - also ramping
45x5, 85x5, 105x5, 125x5, 145x5, 155x5, 175x1
Same thing here - everything felt smooth and pretty easy, so did a 175x1 just to feel the heavier weight again sooner.

Deadlift
155x4, 265x2, 355x1, 425x5
Decided on 425 based on how easy 365 was on Saturday along with my squats today. 425 was the right weight. I had to work a little bit, but it wasn't hard or near limit.

Overall I'm pleased with my first week back, especially since I started it before I was fully back to 100%. A bit risky, but I have lost so much training time this year that I just needed to get back. It looks as though I planned the return properly, and now am set to make a quicker comeback for it, than if I had waited till today to start.



Holy shit, we can be the hebrew powerlifting mafia. I have another strong jew at my gym, plus there are the Mounsey sisters....

Nickname in college= Hebrew Hammer lol

Dude, first of all, my nickname at my first managerial position 5+ years ago was Hebrew Hammer, so we're gonna have to fight about that one. Second, I like where we're going with this Tribesman Mafia thing. We can get blue and white matching singlets with all sorts of stupid corny hebrew/jewish stuff written on them.

"They've got the A-Team, but we've got the J-Team"
"Once you go Jew, nothing else will do"
"A penny saved is a dollar deadlifted"

I'm on a roll!

[Brodie Butland]

Dude, first of all, my nickname at my first managerial position 5+ years ago was Hebrew Hammer, so we're gonna have to fight about that one. Second, I like where we're going with this Tribesman Mafia thing. We can get blue and white matching singlets with all sorts of stupid corny hebrew/jewish stuff written on them.

"They've got the A-Team, but we've got the J-Team"
"Once you go Jew, nothing else will do"
"A penny saved is a dollar deadlifted"

I'm on a roll!


Jew da' man, Wolf! L'chaim!

[bob g]

...
"You vont usual?" - cracked up! The reuben is really something. Granted I'm a sucker for corned beef, but it was so good. Glad we could turn you on to a new awesome lunch option there. Why did I think you were from the Chicago area? Was I totally making that up?

I bet you had me and Karl mixed up. We were chatting together at the group dinner and we are built quite a bit alike. I have about ten or fifteen years on him, though. Karl's from the Chicago burbs I live a bit southwest of MKE but work real close to the seminar site.

Great work in here, btw. Good luck in the meets coming up...

[Michael Wolf]

I bet you had me and Karl mixed up. We were chatting together at the group dinner and we are built quite a bit alike. I have about ten or fifteen years on him, though. Karl's from the Chicago burbs I live a bit southwest of MKE but work real close to the seminar site.

Great work in here, btw. Good luck in the meets coming up...

Well I definitely remember who you are, but maybe I was mixing up what each of you told me. Either way, jealous that you get to enjoy that Reuben so often. I'd take one for lunch today if I could!

Thanks Bob - I have the 1500 total as a near term goal. It was supposed to happen before end of the year 2012, but with the time lost to training to let some tendinitis heal and then getting sick twice, don't think I'll quite make it in time. But 1430 by December 1 seems achievable with hard work and no further time-off set backs.

[Karl Schudt]

I bet you had me and Karl mixed up. We were chatting together at the group dinner and we are built quite a bit alike. I have about ten or fifteen years on him, though. Karl's from the Chicago burbs I live a bit southwest of MKE but work real close to the seminar site.

Great work in here, btw. Good luck in the meets coming up...

I am indeed a Chicago suburbanite, and we are shaped similarly, but Bob is much better looking than me.

Thanks for the great seminar, Wolf.

[Michael Wolf]

Just have a minute to log today's training. Will be back later to respond to your guys' comments.

Felt really good today. Strong. Ready to make gains again next week.

Also tore my boxer briefs again today while squatting. That's twice in a couple months. Can't you get a decent stretchy boxer brief?!?

Squats
45x5x2, 135x5, 225x5, 295x5, 350x5, 395x5, 425x1
Once again did ramping sets and a heavy single. The last rep of the 395 set was a bit harder, but everything else was smooooooth sailing. I have 2 days off till I squat next so did the 425 just cuz. Rested a bit longer today, but still short until between 295-350. Took about 3 minutes there, then more like 5 before 395.

Bench Press - fucked up my loading scheme. Was supposed to do ramping, but realized I had done the 5,3,2 warmup sets. So did 3 heavier sets, but only one at today's top planned weight for ramping sets of 275. Rested about 3 mins between "work sets."
45x5, 135x5, 185x3, 235x2, 275x5, 265x5, 255x5

Chins
8,8,8
Much better than Monday's lame attempt.

[Michael Wolf]

I am indeed a Chicago suburbanite, and we are shaped similarly, but Bob is much better looking than me.

Thanks for the great seminar, Wolf.

You guys are too funny! Glad your seminar experience was a great one, too.

I'm from Chicago - born in the burbs (LaGrange, then moved to Villa Park, then Skokie) and raised on the northwest side of the city (Rogers Park). I haven't lived there since I was 18, so I don't know much in the way of the real food scene, but still know the city and northern suburbs geography pretty well.

More importantly, and sadly, my heart is stuck on being a Chicago sports fan. Even the Cubs. <Sigh> Though I am excited about Da Bears this year. If they can stay relatively injury free (which is always a huge if, in any sport, but especially football), they can contend.
EDIT: Just saw THIS (http://espn.go.com/chicago/nfl/story/_/id/8347832/ok-believe-chicago-bears) on espn.com. Looks like I'm not alone in my optimism, nor wearing beer goggles.