Wolf's Log: From Cub to Direwolf

[Michael Wolf]

Meet video from Sunday:


Looking at the vid, it's pretty clear I wasn't maxing. At the time, it felt like I was, but that was probably the hazy, unfocused tiredness of lack of sleep more than anything else. Even the bench, which looks like a max (and which they probably gave me a gift on, looks like I double pumped a bit on the left side), was a technique error more than a strength issue. I still think I would have missed had I gone higher, due to my inability to fully focus and get charged up and in the zone, but they weren't maxes from a strength perspective. So I think my initial thoughts and internal meet analysis are borne out by the videos.

I lifted light tonight after finishing coaching. Felt good to ease back under the bar.

Squat
45x5x3, 95x5, 135x5, 185x5, 225x5, 275x5x2

Press
45x5, 95x5, 125x5, 155x5, 175x5, 185x5, 165x5

[quad]

Nice lifting Wolf and good luck in future training.

[Michael Wolf]

Got to lift today with my erstwhile training partner, the lovely & talented Ms Sarah La Rosa today, visiting from The Bay. My lifts were just some easing back into things stuff, but Sarah PR'd her squat and DL today! Squat was 265.5x5, and DL was 315x3x2. Both were her previous lifetime 1RMs, now done for reps.

Squat
45x5x3, 94x5, 135x5, 201x5, 274x5, 315x5, 359x5
Notes: All fast and easy, except 359 which got juuuuuust the slightest tiniest bit harder. Put belt on for 359, and it oddly didn't feel any better.

Bench Press
45x5, 135x5, 184x5, 230x5, 274x5, 315x5
Notes: Shoulder was a touch crabby. 315 was like two different sets. The first three popped up like warm-ups. The last two were eh.

Power Clean
45x6, 89x1+1, 111x1+1, 133x1+1x2, 155x1+1, 177x1+1 (1+1 = clean pull + power clean)
Deadlift
221x3, 254x1, 287x1, 314x1
Notes: Felt weird here. Started getting bit of a stitch/cramp on my left side and didn't plan on pulling heavy anyway, so kind of just half assed all of this.


Sarah's 265.5x5 squat set:

[Rob Israel]

Yea Sara!

[Dwayne_KONG_Wint]

sounded like a tire skid...nice work.

[Mac Ward]

Nice job at the meet, Wolf. Catching up a little bit here...but great job regardless!

[Michael Wolf]

sounded like a tire skid...nice work.

Ha! That's the most novel description of Sarah's Valkyrie Battle Cry I've yet heard. Excellent.

Nice job at the meet, Wolf. Catching up a little bit here...but great job regardless!

Thanks Mac. I know I underperformed to my potential, but I did pretty well for all the circumstances of the day. Next time, it will be better.

[Michael Wolf]

Getting back into the swing of the 4-day training schedule this week. I'm gonna take a few weeks to ramp things back up, so this week and next, at least, will be used for that purpose. Give myself a slightly more prolonged recovery period from the last ~6 straight months of pushing myself with 3 de-load weeks mixed in, while re-acclimating to volume and intensity.

No certain plans yet, but thinking about the USAPL American Open in December as my next meet.

Bench Press (Intensity)
337x5
Notes: Went up pretty fast, easier than I expected. Chose a weight that was still heavy, but not a stressor in and of itself just yet. It's somewhere around 20-25 lbs off what I'd estimate as my 5RM prior to the meet. I'll plan on 345, 350, 355 over the coming weeks. 355 will be a PR for 5.

Press (Volume)
179x5, 184x5, 190x5, 195x5, 190x5
Notes: Relatively easy. Rested a quick 2 minutes, maybe 3 tops, between all the sets. It was weird being so easy. Looking forward to the push for a 275 press this year.

Bodyweight Chins
8, 10
Notes: Hadn't done chins in 2.5 weeks, so just eased back in with a couple sets leaving plenty in the tank.

Cable External Shoulder Rotations
7.5x12x2

[Michael Wolf]

Resuming lower body training today.

Squat
359x5, 386x5, 405x5x2
Notes: Small ramp-up and then two sets of five @ 405. All were pretty easy, moved well. This seems to be the easiest I've ever transitioned back into training after a meet. Perhaps it's simply that I'm so much stronger than I was before that weights that I expect to be heavy - not based on what I can actually do, but based on my mental perception of those weights throughout my training history - are just not stressors anymore. Which is a pleasant surprise. This has happened on all of the lifts I've done so far. We'll see about the DL at the end of the week.

Video of the last set @405x5:



Power Clean
45x6, 89x3, 111x2, 133x2, 155 x1+1x2, 177 x1+1x3, 199 x1+1x2
Notes: Stayed light and easy, focusing on waiting for the jumping position and staying out over the bar, two things I tend to be early on.

Versa Climber
75ft climb / 75s rest x 4
Notes: Conditioning sucks. A lot.

[sking1001]

Notes: Conditioning sucks. A lot.

qft

Hodor hodor!

subtitles: (Nice squats!)