Wolf's Log: From Cub to Direwolf

[Michael Wolf]

Hey Wolf, I am sorry to hear about your injury woes.

I have been following this log for a while and I think somewhere along the line, I missed why your knees are giving you trouble. What happened to your knees that they are causing problems?

I didn't detail it. I've been very public and real about a lot of things here, but I just wanted to keep this one to myself, you can read my post about it here: Wolf's Log: From Cub to Direwolf

It's rare, unknown why it happened to me, and structural in nature - meaning, not just soft tissue related. Not tendonitis or tendonosis. There is also no current slam dunk fix. I'm attempting a first course of treatment this week, and I'm hopeful it will help, but not banking on it. There's a decent chance I'll be stuck with this severe pain with resisted knee extension (or eccentric flexion) for the foreseeable future.

[Michael Wolf]

Bench Press - 3" belt
265x5, 285x5x2, 325x1
Nothing of note here, really. 285 felt like an @8.5, looked like a 6.5-7, and should be a 3.

Block Pulls - 6" block, mid-shin
Fahves at: 135, 225, 315, 365 - DOH, beltless
405 @6 - mixed, 3" belt
435x1, 465x1 @6 - mixed, belt
Chins
BWx6x2, BWx5x3, BWx4x2 = 35
Notes: Block pulls went well, so skipped ahead a bit and went to 405x5. Still pretty easy though definitely felt hard enough to be "work" and not warmup. Easy work, but work. Grip on DOH at 365 wasn't great; last rep couldn't have held for a 5 count after lockout. But it does seem to be improving a little as I go up. Mixed grip seems solid at these weights so far. On track to do 500x1 next week if all goes well.

Standing French Press w/EZ Curl Bar
67x8, 87x8x2

[Michael Wolf]

Press - belt + wraps
200x5x3 @8.5ish.
Notes: Still disappointed these don't "pop" more and are as hard as they are, but at least I'm now past where my LP ended and back in the 200 club.

200x5 Press on IG

Barbell Row
135x5, 225x5, 265x5x3

RDL
265x5x3
Pullups
BWx3x3

DB Curls
40x8, 50x6, 7

Then I tried a handstand pushup to see if I could still do one. I can't remember the last time I did one but I'd guess last spring. Spoiler: I did it, pretty easily.

[Kyle Martin]

Glad to see you're back in the 200 club!

Here's hoping your joint luck improves in the New Year.

(I've never written the words "joint luck" before. It feels weird but I'm sure it's a good omen)

[Michael Wolf]

Maybe I should start the Joint Luck Club???

[Michael Wolf]

Block Pulls - 6"
Fives at 135, 225, 315, 375, 415 (mixed + added belt)
455x1, 495x1 - felt like @9 but was probably @6.
365x1 + 5s hold DOH; 315x1 +10s hold DOH
Notes: Rack area was busy so did these first. 375x5 was done DOH but not super solid. Still, definitely couldn't have done that a few weeks ago.

495 block pull on IG

Bench w/3" belt
275x5, 295x5, 315x1, 335x1 295x5 @8ish by feel, didn't film to confirm.
Notes: A little harder than expected. Meh.

Chins
BWx3x6 - did these between rack pulls to save time, so kept reps low.
BWx6,6,7 = 37 total

Standing EZ Curl French Press
72x10, 92x8x2

Conditioning
4 rounds, escalating rest starting at 60s, adding 10s per round
5 snatches/arm @16kg
10 swing @24kg
2 strict HSPU

[John Petrizzo]

Good to see things starting to progress again for you, Wolf!

[Michael Wolf]

Press
205x5x3 @8.5-9
Notes: Blargh. Be easier, dammit.

Block Pulls - 6" blocks
185x5, 275x5, 365x5 - DOH
405x5 - mixed
430x5 @6 - mixed, belt
Chins
BWx6x5, BWx5x2 = 40
Notes: Pulls still feel hard but move fast. Grip, esp left hand, still weak but improving little by little as the weights go up.

DB Curls
40x10, 50x8
Notes: Dropped a set today since I added the ring rows. Will add back in after giving some time to adjust to the additional work of these circuits.

Conditioning
4 rounds with escalating rest like last time: starting at 60s and adding 10s rest after each
5 ring rows
10 KB Swings @32kg
Alt 8/7 pushups (so 30 total)
Notes: Took just under 7 mins total. Pretty easy but HR was still 165ish by the end.

[Michael Wolf]

Bench Press - 3" belt
305x5x3 @8ish
335x1, 350x1 @9
Notes: Still feeling much weaker than I should here, but 10 lbs jumps are still going for now. The good news / bright side is that today was the first day I could pull the 45 lb bumpers off the pegs with one hand and pinch grip them and put them on the bar with a secure hold. I have been doing that as much as possible, but my grip, especially the left hand, has been iffy - sometimes I couldn't do it, and other times the plates would be almost slipping out. Today I had super secure, locked in holds. Nothing to do with my actual lifts, but a nice signaling that my strength is coming back after a long ass time.

Barbell Row
275x5x3
Notes: First set felt awfully crappy off the floor, but ok after that. Not being able to do the full normal set-up, and having to do these essentially SLDL style is annoying.

RDL
275x5x3
Pullups
BWx3x4
Notes: Added a set of pullups.

Conditioning
5 rounds, 1 min rest between rounds
KB Clean + Press: 24kg x 1+1, 1+2, 1+3 / each side
KB Swing: 24kg x15

Meant to do triceps afterwards but forgot. Womp.

[Sean Herbison]

Still feeling much weaker than I should here

Huh. If it makes you feel better, I've felt that way for about a year now.

The good news / bright side is that today was the first day I could pull the 45 lb bumpers off the pegs with one hand and pinch grip them and put them on the bar with a secure hold.

Good stuff. Now you can throw them at people who annoy you.