Wolf's Log: From Cub to Direwolf

[Rori Alter]

Thanks to Dr. Petreeeezo for suggesting I try front squats. It was such a simple suggestion I'm embarrassed not to have thought of it myself, but I was so focused on "when can I squat again, when can I squat again?!?" that I forgot about this option.

So I front squatted today and it felt fine. I am not built to front squat, my knees barely get out in front of my toes, so this was a challenge especially in the 1/2" heel. I'll have to bring my reconstructed 3/4" inchers (which are now 1.1 inchers) to the gym for next time. But it seems like a decent option till I can squat again. I won't be going too heavy or pushing any limits, but at least I'll be able to get some work in.

Squat
45x5x2

Front Squat
45x3, 65x3, 85x3, 95x3, 115x3, 135x3, 155x3x2
Notes: I stopped here just as a precaution but they felt fine. I have trouble keeping a fairly vertical back, since my knees just don't get very far forward of my toes, but using a higher heel next time will help a little with this.

Deadlift
135x5, 185x5, 225x5, 235x5
Notes: Went easy here too as a precaution. Everything was easy, obviously, but just don't want to set myself back at all.

Tried rowing on the erg again and it felt OK. I didn't do any intervals since I could tell it was just barely not quite ready for me to go all out yet, but very close. Hopefully by next week I can get some rowing in again.

I only see 4 E's there....


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[Michael Wolf]

I only see 4 E's there....


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John promoted himself to 5 e's last night. I did not approve of this promotion.

[Niki Sims]

To get you jacked for your next workout sesh.

[Michael Wolf]

To get you jacked for your next workout sesh.

This definitely did the trick today Niki, thanks. Got me through my 3-hour, longest training session in Michael Wolf history marathon today. Including PRs in the press and bench!

Have you seen this cover version? I love.

[Michael Wolf]

Long ass day in the gym today. Set some PRs, and commando'd it to/at Chipotle afterwards, since I forgot to bring a clean pair of underwear. In other words, a great day.

Bench Press
400x1, 420x1 - PR,
Paused - 355x1, 375x1, 385x1
Notes: I got distracted by some BS happening so 400 was very slow and hard. I would have otherwise gone for 425 or 430. I was even nervous about 420, despite how smooth 410 was on Monday, because of what happened at 400. But I sacked up and did it. I felt like I bridged off the bench, but a quick check of the vid looks ok. I'll take a closer look and take objective feedback from the peanut gallery once it's uploaded.

The paused reps weren't as fast as I'd have liked but I got them done.

Squat
45x5, 75x5, 95x5
Notes: These felt ok, surprisingly. Maybe it was being slightly more upright cause I wore my higher heeled shoes today. But these were fine on my back.

Front Squat
95x3, 115x2, 135x2, 155x2, 175x2
Notes: Added 20 to Tuesday's top set and still felt fine.

Press
235x2x3 - PR for a double, got it 3x
Notes: First one was the hardest. Better after that, focused more.

Deadlift
135x5, 185x5, 235x5, 275x5
Notes: Easy, back felt fine. Felt a bit odd pulling in a 1 inch heel but no real problem, it was so light.

Lat Pull-down
220x10x3
Notes: Fine

DB Row
100x10
Notes: Still fine on the back. Easy weight. Feel good about this.

[Michael Wolf]

Footage of yesterday's main lifts.

As I mentioned, I felt like I bridged up on the 420 bench press. The video looks like I maintained some butt contact so I think it was legit. Even though the racking of the bar shows the bench fly up to hit my butt, that could still happen if there was just a little butt contact prior. I'd like it to have been cleaner but I think it was OK.

[Dwayne_KONG_Wint]

Nice work wolf.

[John Petrizzo]

Congrats on the big bench PR, Wolf!

[Kundahli]

Loving the blue pendlay do-win shoes.

[Michael Wolf]

Nice work wolf.

Congrats on the big bench PR, Wolf!

Thanks guys. Felt good to hit 420. I was off a bit Friday; I think I had 425 or 430 on Monday when I was in the groove, but alas, will have to wait to another peaking cycle to find out.

Loving the blue pendlay do-win shoes.

Ya, these are the 1st generation Pendlays, I believe, from 2008 or 2009.