Wolf's Log: From Cub to Direwolf
**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)
Saturday Night Edition: 2/18/12
Was planning to do an early afternoon lift. Was up WAY earlier than usual today (8am instead of the usual 11), did laundry and grocery shopping. My body had rejected my early wakeup by the time I got to my planned 1:30ish workout time, and I napped. So ended up lifting this evening. What’s better than Saturday night @ rthe gym?!
Foam roll/movement prep/etc
Squat
45x5
95x5
145x5
195x3
235x2
280x1
320x5x3
The bad news: knees were still coming forward on several reps. 1-2 each on sets 1 and 3, and 4/5 on set 2. I don't know why I have such trouble with this! Well, I do - it's probably due to HB Squatting my entire life till a few months ago, but still.
The good news - still got all 15 reps.
BB Bench Press
135x5
175x3
215x2
255x1
295x5x3
Rep #5 on set 2 was a grinder. Rep #5 on set 3 was an epic battle. But I got it up with no spotting help.
The bars and benches at this gym sucked, so I'm using that as an excuse. Not sure whether to microload the bench yet or not, but definitely getting close.
Weighted Pullups
BW +25 x 5 x 3
First weighted pullups in a long time.
1/4 milers: 5 @ 8.0-9.0mph
2/20/12 - First Belted Lift
I got my brand new lifting belt in the mail today, from Best Belts. Suffice it to say lifting with the belt was amazing - Dean Best at Best Belts has amazing customer service and makes a great product as well.
This is “Part 1” because I decided to split in 2 and do my conditioning later. I was training at the Tribeca Equinox, where I’m currently teaching a course to the trainers in barbell lifting. A couple of the trainers came and asked some Q’s mid-workout, so took longer than planned just to finish my lifting. I had time to do conditioning but just wanted to get out of the gym by that point (2hrs), so will do my sprints later.
Foam Roll/movement prep/etc
Squat
45x5x2, 135x5, 185x3 - loose belt, 235x2 - firm belt, 285x1 - tight belt, 325x5x3 - tight belt
Felt more solid and secure than without belt. I previously felt like my squat LP was 10-20lbs away from halting (330-340 range). With the belt, I feel like I should be able to go into the upper 300's on steady linear progress of 3x5.
Press
95x5, 120x3, 145x2 - loose belt, 165x1 - tight belt, 192.5x5,5,4 - tight belt. Again, waited ~2 mins then did the 1 make-up rep.
Missed 5th rep on 3rd set for the 2nd straight time. Might have to concede that linear progress is done on the Press, and switch to weekly progressions. Re: belt - felt more solid and secure through my torso, but had a harder time filling up my lungs for full inhales between reps. Might need to start paused pressing if I’m to use the belt.
I haven't read much on Belted Pressing (focused mostly on DL and Squat), so any suggestions would be welcome. I felt like I might've gotten that rep if I had full inhalation as usual.
Power Cleans (Unbelted)
does anyone belt in on these? I doubt it.
135x2, 165x2, 195x2, 215x2x3, 185x1x2
Easy but felt a bit off on a couple of the 215 reps so did 2 sets of 1 rep back-offs at 185 to solidify full extension.
Friday, 3/2/12 - Elbows Fucked Edition
I did something on Monday with my elbow position during low bar squats that niggled all week, but flared up today while squatting - only in low bar position. Feels like tennis elbow (lateral epicondylitis or however it's spelled). It also f'd up my presses, which really pisses me off. Oh well, I have to be smarter going forward.
Foam roll/smr/etc
Squat
45x5, 135x5, 185x3, 225x2, 260x1, 295x1
340x5x3 - got em all, but holy hell did elbows hurt! I probably shouldn't have continued through all 3 sets.
Press
45x10, 95x5, 115x3, 140x2, 165x1
195x4 - supposed to be a 5RM of 195x5 but didn't get #5. I think the elbow shit effected my pressing big time. I am NOT happy about this. I figured 195 would be a cinch after 192.5 x 5,5,4 for 2 consecutive workouts. Damn. Hard to tell, really, if it was the elbow stuff or if I really needed a re-set when transitioning to TM presses.
Pullups
10,10,8. Interestingly these didn't exacerbate the elbow stuff.
Did a few more sets of doubles or triples in the front squat (135/155) and high bar squat (185) just to see of that bothered the elbows. It didn't. So looks like I'll be front and high bar squatting for a while while my elbows unfuck themselves.
Skipped sprints because I was in a bad mood. Only did them on Monday, so will need to do them tomorrow.
Videos from Yesterday's Lift
Videos from yesterday's workout:
DL 470x3: http://www.youtube.com/watch?v=GmplODKdsGY
Press 200x1 (5th of 5 singles): http://www.youtube.com/watch?v=knbIES4ERiA
Squat 340x5 (3rd and final set): http://www.youtube.com/watch?v=H3iMQ87fzuU
Feedback and form checks welcome! I noticed a bit of knee slide at the bottom on 3 reps of the squats - but not much. Which is good for me, as that's my biggest problem during squats at heavy weights. Press looked good to me, and didn't watch the DL vid too closely.