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.
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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)