Wolf's Log: From Cub to Direwolf

[kfreeman85]

If you do show your Ortho you've got to record the reaction. For science, of course.

[Michael Wolf]

Just shoulder rehab stuff today. Stretching into external rotation and overhead. And then some presses @ [15,25,35,40,40,40,15] x10

[Michael Wolf]

Fair enough. It is disappointing, but unsurprising, that he wouldn't be intrigued enough by an obviously strong guy making significantly faster than usual progress with recovery to ask if you are doing anything different from the norm.

Unfortunately, exactly this, yes.

Hope the rehab continues smoothly, it's inspiring and useful to see the process documented in this way.

Thanks, DH.

If you do show your Ortho you've got to record the reaction. For science, of course.

Heh. That'll be a trick, simultaneously telling him how much more aggressive I was in rehab that I was "supposed to be" while filming it.

[kfreeman85]

Heh. That'll be a trick, simultaneously telling him how much more aggressive I was in rehab that I was "supposed to be" while filming it.

I'd happily help out behind a camera.
On a serious note it would almost be awesome if you could have the doc to a "ride along" on a gym day... I bet it would be entertaining.

[Michael Wolf]

Safety Bar Squat
70x5, 140x5, 180x5, 215x5, 245x4, belt -275x3, 300x2, 315x2, beltless -260x5
Notes: Felt solid today, even though the wobble and upright position gets annoying for me at around 300. Put on my a belt (my 3") for the first time in a loooong time today, for the 3 heaviest sets. Before surgery I was out to the third hole, and fit comfortably on the fourth hole today, so the disciplined eating has been working.

Press
PVCx10x2 + stretches
[15,30,40,50,50,50,45,15] x10
Notes: Used the full size bar for the first time today. All good.

Deadlift
[135,225,275,315,315] x5
Notes: First 315 set DOH, second with the hook. My hook is lame now.

315x2 squat and 315x5 DL on instagram

Assisted Chins
Black Band x5x5
Notes: A lot stronger than Monday.

Ring Rows - about 2 inches lower than Monday.
BWx6x3
Notes: Same as chins, felt a lot stronger here than Monday.

C2 Erg
30/45 x4
Paces: 2:05, 1:56, 1:54, 1:53
Notes: Since I have pain free full extension in this plane, I figured I'd try the erg and it felt Ok. I didn't push hard but was nice to get on the rower for the first time in a looong time. Some semblance of conditioning will be attained once again. Eventually.

[Michael Wolf]

On a serious note it would almost be awesome if you could have the doc to a "ride along" on a gym day... I bet it would be entertaining.

It would probably be very interesting.

[Michael Wolf]

Shoulder rehab stuff today. A LOT of stretching, really trying to work my ROM especially external rotation, so I can get back under the bar soon.

Press
PVC+Stretches x10x2
[15,25,35,45] x10
55x5,10,10,5
Notes: Shoulder was slightly achy today, so only did 5 on the first set at 55. Felt better after that, so did two sets of 10, then it was slightly achy again so finished with a 5. Still, five lbs heavier than yesterday, full ROM, no real pain. Just some slight achiness, which is probably just a result of starting to work it more on my lifting days.

[Michael Wolf]

Safety Bar Squat
70x5, 140x5, 185x5, 225x5, 260x4, (belt) 285x3, 315x3, 340x2, (beltless) 270x5
Notes: A week ago I was so thrilled to be able to squat at all. Now I'm so tired of the safety bar and want to squat for real. So predictable. I'm a ways away though, it's gonna be a while I think. My goal is still sometime in July, hopefully that'll happen. In the meantime, adding weight to the SSB.

Press
PVCx10x2 + stretches
[15,35,45,55,65,65,65] x10, then a 45x15 back-off.
Notes: Much less achy than yesterday.

Deadlift
[135,225,275,315,335] x5
Notes: Easy. Hooked again at 315, it still sucks. How did I hook 600x3 and 610x2 a year ago? No idea.

Band Assisted Chins
Black x5, Green x5x4
Notes: Green is a lot less assistance than black but felt strong here today, even though I was swinging around quite a bit.

Ring Rows
BWx6,6,8

[Franklin Arias]

Safety Bar Squat
70x5, 140x5, 185x5, 225x5, 260x4, (belt) 285x3, 315x3, 340x2, (beltless) 270x5
Notes: A week ago I was so thrilled to be able to squat at all. Now I'm so tired of the safety bar and want to squat for real. So predictable. I'm a ways away though, it's gonna be a while I think. My goal is still sometime in July, hopefully that'll happen. In the meantime, adding weight to the SSB.

Press
PVCx10x2 + stretches
[15,35,45,55,65,65,65] x10, then a 45x15 back-off.
Notes: Much less achy than yesterday.

Deadlift
[135,225,275,315,335] x5
Notes: Easy. Hooked again at 315, it still sucks. How did I hook 600x3 and 610x2 a year ago? No idea.

Band Assisted Chins
Black x5, Green x5x4
Notes: Green is a lot less assistance than black but felt strong here today, even though I was swinging around quite a bit.

Ring Rows
BWx6,6,8

Hey Coach ,

You'll find that once you get under the bar again after having used the SSB your squats are going to be that much stronger. I too had a shoulder injury prior to starting on my LP and for the first four weeks I used the SSB . I reached 315 lbs with the SSB and it felt heavy but once I got under the bar at 320 lbs it felt more like 300 lbs I felt that much stronger.
Have at it coach and you'll see how well it translates to the bar.

[Michael Wolf]

Hey Coach ,

You'll find that once you get under the bar again after having used the SSB your squats are going to be that much stronger. I too had a shoulder injury prior to starting on my LP and for the first four weeks I used the SSB . I reached 315 lbs with the SSB and it felt heavy but once I got under the bar at 320 lbs it felt more like 300 lbs I felt that much stronger.
Have at it coach and you'll see how well it translates to the bar.

I recall the first time I squatted using the SSB, a few days after this initial injury that eventually led to the surgery. I worked up to a 430 single which, while not limit, was harder than I expected, probably a 6RM or so. And that was only about 2 weeks after I squatted a 575 third attempt that looked like I should've called for 600 using a regular low bar squat, and probably had a 6RM of 495 at the time. Doubtless some of that was the fact that the SSB was brand new to me, but I also remember clearly how much harder it is than a LBBS of the same weight. Less muscle mass utilized in the position assumed by the SSB squat as well as the slight instability of the thing. I just really want to squat again. My external rotation is coming back more slowly than everything else, alas.