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.
________________

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)

[Michael Wolf]

Foam Roll/SMR: Erectors, Hams, Quads, ITB. TFL felt tight so spent some time there too.
Basic movement prep stuff I always do prior to lifting.

Workout
Squat: 305x5,6,5 - I lost my rep count on set #2, like an idiot. 80% sure I did 6, but may have been 5.
Press: 188x5x3
Power Clean: 135x3, 165x3, 195x2, 215x2x2
Pullups: 10,9,8
Neutral Grip: 8

1/4 mile runs: 4, at 7.7-8.7mph

Comments
Squat felt OK, not great. Better than Friday's, which felt really crappy at 300. I let my knees come forward on a few reps, but overall felt like bar path was better/straight than last time.

Presses were fine. Last rep of 3rd set was a grinder, but not too much. I should get 190 next time.

Power Cleans - going light because I'm still cleaning 2x/week, Mon and Fri. Don't want to be too fatigued for Wednesday's DLs. 215x2x2 is easy, but I feel like something is off in my form. I'm not getting good explosion in the 2nd pull. Probably need a video.

[Michael Wolf]

Did foam rolling/smr as usual today, except with my NEW BALLS! I have been using 2 tennis balls athletic-taped together for about 2 yrs, to smr my lumbar and thoracic erectors before lifting. Picked up 2 lacrosse balls yesterday, bound em together, and used them for the first time today. The harder balls definitely upped the ante (that's what she said). Left TFL was a bit tight, so spent some time on that.

KB Swing (I like to do these before squats or deads - I find it good prep)
24kgx10
32kgx8
Hip Flexor Stretch in between

Deadlift:
155x5, 235x3, 315x1, 365x1, 420x3x2
Was @ a gym with slightly thicker bars. Knurl was OK, so was able to hold on, but grip was a slight issue. Will need to start bringing chalk with me. The fact that I'm lifting enough weight again to need chalk is encouraging.

EMBARRASSING BUT TRUE
I've literally never done this before - prior to my first 420x3 work set, I had the bar loaded, had rested up, and was ready to go. Got myself in the zone, set up, big breath & valsalva, squeezed chest up, pulled....left side came right up, right side didn't. WTF?!?! I had forgotten to load the 4th 45 on the left side. Like a fool! I had to re-load, then rest another 2 minutes before hitting the set. You can't fix stupid!

Bench Press:
135x5, 175x3, 215x2, 245x1, 285x5x3
Last rep of last set was sloooow, but otherwise fine.

Pullups:
10,8 - just 2 sets because I was feeling it from the DL

Recovery Squat:
Literally forgot to do it. On DL day, I usually squat 2x5 @ ~80% of last 3x5 squat workout, just to practice form and active recovery. I plain old forgot.

C2 Erg Intervals:
6 intervals of 200m Row / 1:30 rest. Pace per 500m below.
1:55, 1:45, 1:41, 1:39, 1:39, 1:34

Overall felt strong and good. Will be interesting to see how Squatting 310 feels on Fri, specially after skipping squats today.

[Rob Israel]

EMBARRASSING BUT TRUE

Nice...

I'll try some KB swings for warm-up: sounds like a reasonable idea...

Where and when is your meet again?

[Michael Wolf]

Nice...

I'll try some KB swings for warm-up: sounds like a reasonable idea...

Where and when is your meet again?

I have really come to like the KB Swing/Hip Flexor Stretch combo after foam rolling etc...as a warm-up for squats and deads. It works a similar movement pattern to the DL and LB Squat, but doesn't need much of a warm-up of its own to just DO. Enough weight to get a good warmup effect + speed and acceleration that I feel like it activates some of those motor units in a similar way to those who Power Clean to warmup the Deadlift.

Much less of that effect, I'm sure, but also much less fatigue. After 2-3 sets of 6-10 reps and some hip flexor stretching, I feel way better when I approach the bar to Squat or DL.

My meet is May 19th in Pine Bush, NY. About an 90 mins upstate. It's on here: http://www.usapowerlifting.com/calendar.shtml

Doing it with a couple people I know a bit from Equinox. One is trying to hit a 600 pull at a bw of 180-something!

[Rob Israel]

Cool, that's pretty close. I've been trying to scope out meets that aren't too far away, surprisingly few as we've discussed.

600 pull? Wow, that's no joke. I'm still working towards 400, it's depressing sometimes how slowly my dead is going up. I've got long arms too, that's suppose to help!

Anyway, I'll try the KB/Hip flexor stretch combo. I've haven't done a KB swing in about 6 months...

I would consider trying to do May 19th, but it's my anniversary. Hopefully I'll be scuba diving that week or something.

[Gillian Mounsey]

That is a pretty awesome day. Congrats on the certificate. Not an easy thing to get by any means.

[Michael Wolf]

That is a pretty awesome day. Congrats on the certificate. Not an easy thing to get by any means.

Thanks Gillian. PR-ing my squat later on was icing on the cake of an already great day!

[Rob Israel]

You got the results already? Awesome news! Congratulations!

[Michael Wolf]

Was supposed to do all this yesterday, butw as too tired. So now I need to figure out if I’ll go back to the gym tonight around 9 for heavy deadlifts and DE Squats, or wake up early tomorrow to do them. Neither is appealing, but as the meet is next Saturday, I can’t push them off.

Foam rolled and mob’d only back and shoulders.

Press
45x10, 5; 95x5x2; 125x3, 155x2, 185x3x3, 145x3x2 back offs.

DE Bench Press
Warmups, then 180x3 as fast as possible, on the minute for 10 sets.

Felt like the right weight - moved it fast, but not too light.

Chins
10, 10, 10. Then a set of 11 pulldowns of 160.

You got the results already? Awesome news! Congratulations!

Yup, earlier than expected, and very happy to have earned it. Thanks Rob!