Wolf's Log: From Cub to Direwolf

[Brian Harlin]

Hey Wolf,
Whatever happened to Dominic frasca's interview with Rip? I've kept checking his site but it hasn't been updated at all.

[Rori Alter]

RPS will be back on LI in November. You should be all healed up and hitting some big numbers again by then. Just throwing it out there.

Hello

[Michael Wolf]

Hey Wolf,
Whatever happened to Dominic frasca's interview with Rip? I've kept checking his site but it hasn't been updated at all.

It was a phone interview, and turned out there were some technical difficulties in recording from Dominic's end. He's working to clean them up and then he'll post it. Not sure exactly when, but shouldn't be too long.

[Michael Wolf]

September...which meet? Will it be in the Garden State? : )

Indeed, it will be in the State of Gardens.

RPS will be back on LI in November. You should be all healed up and hitting some big numbers again by then. Just throwing it out there.

We shall see. If I don't end up doing September, this is a very very likely possibility.

Hello

Hi.

[Michael Wolf]

After 5 full days between training sessions, a weekend of whiskey and little sleep, and travel fatigue, I decided to scale things way back today. The good news: no hip pain whilst squatting and pulling. The bad news: while nothing felt heavy, it felt heavier than it ought to have, considering the relatively light weights I used. I'm not too worried as training has been so inconsistent lately and this past weekend just fried me. I'll go a bit heavier Friday and see what happens.

Squat
45x5x2, 135x5, 205x5, 275x5, 315x5, 365x5
Notes: Ramping 5's, nothing much to say here. Focused on staying tight and not letting knees slide, as they want so badly to do.

Press
45x5, 95x5, 135x5, 175x5, 195x3, 215x1, 175x5
Notes: I haven't had a full week of pressing in quite a while, so did my usual Weds/Recovery Day protocol here. The first set at 175 felt a bit hard, but 195 and 215 were easier so I calmed the fuck down.

Deadlift
185x5, 275x3, 365x1, 415x5, 455x1, 505x1
Notes: I scaled WAY back here, all the way down to 415x5. It was pretty easy, but felt appropriate for the day. Then singles @ 455 and 505, which both felt better than last Thursday. I'll probably warm-up to 3 singles @ 505 on Friday, and get back to 5's Monday, starting at 435 and jumping by 20, then 10, then 5.

Plan for Friday is (not in order) those 505 singles in the pull, squat 365x5x3, and bench press 322.5x5x3.

[Rob Israel]

You're the 2nd (jewish) SS coach to mention whiskey and lack of sleep this week... I can only assume they are related and that Mr. Rippetoe is having a bad impact on his boys' rest and recovery.

Friday sounds like a good place to start-- glad to hear your hip is better.

[Michael Wolf]

You're the 2nd (jewish) SS coach to mention whiskey and lack of sleep this week... I can only assume they are related and that Mr. Rippetoe is having a bad impact on his boys' rest and recovery.

Friday sounds like a good place to start-- glad to hear your hip is better.

Denver was a particularly tiring weekend, more than usual. Maybe the thin air took it out of us, but 5 hours sleep Friday and Saturday nights felt like 2 hours. If I needed all that to let my hip heal, it was worth it.

well, I'm no SS coach, but I'm also a jew who had a bad weekend for recovery of little sleep and whiskey. the stars must be aligning!

Hey wolf, I know I asked before, but I forgot, who do you go to for your massages? IIRC it's a guy at equinox? does he work with non-members and can I get his contact info?

I've gone to 2 different people so far, and neither of them have been willing(or able, I don't know) to do what I want for my knee. One guy did graston, but I think he went way too light, as I barely felt anything. The other guy just "manipulated" the joint(and my spine), and while it felt good, it didn't really change anything. I just want to pay someone who I'm confident knows what I want and can do it.

I go to a guy named Geoff at Equinox in Tribeca. He's excellent, but AFAIK, he's a massage therapist only. I don't think he does any joint or spinal manipulations; in other words, he stays within his scope of practice. He'll work on muscle and soft tissue. It's expensive, though I get a 10% discount as a member. Non-members don't get the discount. Email me if you want more info.

[Michele Knaub]

Massage therapy- I have a good reco. PM me.

[Michele Knaub]

All good

[Michael Wolf]

The big de-load (except for bench) continues. At least I hit all my reps today and nothing hurt!

Squat
Warm-up to 365x5x3
Notes: Not hard, but of course I think this should fly up and so was pissed when it didn't. But they were fine, plenty of gas in the tank, 4ish mins rest, plus this DEATH HEAT. So it's fine. 375x5x3 Monday.

Bench Press
Warm-up to 322.5x5x3 - PR for 3x5
Notes: Solid, no doubt about these. Good to have one lift clicking on all cylinders at least. I video'd my bench, which I don't usually do. Once they're uploaded I'll have a chance to check out my bench and I'm sure see a bunch of things I'm doing less than optimally.

Power Clean (warm-up for deadlifts)
135x3, 165x2, 185x1, 205x1
Notes: Felt good.

Deadlift
275x1, 365x1, 455x1, 505x1x3
Notes: Holy Lats, Batman! Really focused on pulling the bar in and staying on my legs. Video of the 505s to come.

Video: