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  • wolf_strength
    Michael Wolf
    @wolf_strength

Images by wolf_strength

Supposed to train at 2, turned into 7pm due to moving craziness plus still actual @startingstrengthonlinecoaching work to do.  But got in a 225x5x5 press workout, this being the last set. Quads cramping and quad cramp dance shown but all moving pretty speedily.  I first did 225x5 for one set, just over five years ago, October 2013 training with @ryanarnoldssc1178 at a globo gym and it was an all out max.  Now 225x5x5 is a challenging but very doable submax volume workout. Time really flies.
Supposed to train at 2, turned into 7pm due to moving craziness plus still actual @startingstrengthonlinecoaching work to do. But got in a 225x5x5 press workout, this being the last set. Quads cramping and quad cramp dance shown but all moving pretty speedily. I first did 225x5 for one set, just over five years ago, October 2013 training with @ryanarnoldssc1178 at a globo gym and it was an all out max. Now 225x5x5 is a challenging but very doable submax volume workout. Time really flies.
600 goin’ up nice and speedy!
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I went back and found the video of the fastest rep of 600lb I’d ever done before: July, 2015 (the first rep of a triple), and compared it to yesterday’s  and guess what?! Yesterday’s was a tiny bit faster. You can see in the slides that I achieved lockout yesterday while I’m not quite there yet in the 2015 vid (look at my chest position relative to the pole behind me in the top of slide 2 vs slide 3). This could be an artifact of a very slightly longer ROM in 2015 as I was wearing lifting shoes - but the point is, I’m pulling 600 now as fast as I ever have and am gaining momentum every week.  I was real close to being able to do 700 then, and a back tweak a few weeks later prevented me from finishing my training cycle and seeing if I could do it.  Now I’m pulling 600 just as fast, and have 9 weeks still to build on it.  LETS DO THIS!
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@usstrengthlifting #strengthlifting #nationals #deadlift #startingstrength #teamssoc
600 goin’ up nice and speedy! • I went back and found the video of the fastest rep of 600lb I’d ever done before: July, 2015 (the first rep of a triple), and compared it to yesterday’s and guess what?! Yesterday’s was a tiny bit faster. You can see in the slides that I achieved lockout yesterday while I’m not quite there yet in the 2015 vid (look at my chest position relative to the pole behind me in the top of slide 2 vs slide 3). This could be an artifact of a very slightly longer ROM in 2015 as I was wearing lifting shoes - but the point is, I’m pulling 600 now as fast as I ever have and am gaining momentum every week. I was real close to being able to do 700 then, and a back tweak a few weeks later prevented me from finishing my training cycle and seeing if I could do it. Now I’m pulling 600 just as fast, and have 9 weeks still to build on it. LETS DO THIS! • @usstrengthlifting #strengthlifting  #nationals  #deadlift  #startingstrength  #teamssoc 
They say moving is stressful. I say maybe but I still have to PR my press today.  260x5, for the dresses.  @reynoldsstrong coming for 315.  #pressesforthedresses #andforfrodo #startingstrength #teamssoc #voluntarypressship
TONIGHT!! Tune in to the Arduous March tonight at 8pm to watch me, @michaelmalice, @t3hsauce, and more do quarter shots of 32(!!!) different interesting and creative liquors from around the world.  Link to livestream channel in bio.  #arduousmarch
TONIGHT!! Tune in to the Arduous March tonight at 8pm to watch me, @michaelmalice, @t3hsauce, and more do quarter shots of 32(!!!) different interesting and creative liquors from around the world. Link to livestream channel in bio. #arduousmarch 
November Apocalypse in which NYC shits on me one last time before I leave.
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I had last been outside at 2pm when the snow was only an hour old, and hadn’t looked out a window since, or checked the weather. I was totally unprepared for what I saw: downed branches everywhere, including several large ones like Pic 4. But the real whopper was the entire downed tree, one of Chops’ go-tos on one of our regular routes, totally uprooted and crashed across a parked car,  blocking an entire street.
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There are many people who come to NYC and couldn’t imagine living anywhere else.  Despite over 16 years here, I’ve never been one of those people.  The relationships I’ve made here, along with family close by, have made it hard to leave.  But I won’t miss days like this, which necessarily include walking 5+ miles in this wonderful winter hellscape, to come home to a building with a broken boiler, and an apartment too small to have a hallway to dry off in before coming inside, all for the low low rent of enough money to buy three houses in most parts of the country.
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Goodbye, Manhattan. I’ll miss your people and your restaurants, but I won’t miss your soul. Or your fall snowstorms while the leaves are still on the trees.
November Apocalypse in which NYC shits on me one last time before I leave. • I had last been outside at 2pm when the snow was only an hour old, and hadn’t looked out a window since, or checked the weather. I was totally unprepared for what I saw: downed branches everywhere, including several large ones like Pic 4. But the real whopper was the entire downed tree, one of Chops’ go-tos on one of our regular routes, totally uprooted and crashed across a parked car, blocking an entire street. • There are many people who come to NYC and couldn’t imagine living anywhere else. Despite over 16 years here, I’ve never been one of those people. The relationships I’ve made here, along with family close by, have made it hard to leave. But I won’t miss days like this, which necessarily include walking 5+ miles in this wonderful winter hellscape, to come home to a building with a broken boiler, and an apartment too small to have a hallway to dry off in before coming inside, all for the low low rent of enough money to buy three houses in most parts of the country. • Goodbye, Manhattan. I’ll miss your people and your restaurants, but I won’t miss your soul. Or your fall snowstorms while the leaves are still on the trees.
Instagram vs real life vs real real life with 585.
Instagram vs real life vs real real life with 585.
A fun but bittersweet night with my peeps @johnpetrizzo, @rorimegan, @court.whyte, and Nick D’Agostino last night as we did our last workout together before I leave for Texas in a couple weeks. They’ve been like a second family to me for the past six years.
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It was of course a great workout.  I hit some very solid press doubles at 250, bench rehab continues to go well with my pec feeling better, and a solid DL single at 562 shown, follow by a backoff sets at 452x5x2 and LTEs. Chops, as usual, was unimpressed.
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I first met John and Nick over six years ago when they attended the @startingstrength seminar about six months after I’d joined the staff, and met Rori soon after. We quickly became friends, and before long did meets together, ate meat together, went on vacation together, and years of friendship ensued.  They are all truly special people and I will dearly miss having them so close by.
A fun but bittersweet night with my peeps @johnpetrizzo, @rorimegan, @court.whyte, and Nick D’Agostino last night as we did our last workout together before I leave for Texas in a couple weeks. They’ve been like a second family to me for the past six years. • It was of course a great workout. I hit some very solid press doubles at 250, bench rehab continues to go well with my pec feeling better, and a solid DL single at 562 shown, follow by a backoff sets at 452x5x2 and LTEs. Chops, as usual, was unimpressed. • I first met John and Nick over six years ago when they attended the @startingstrength seminar about six months after I’d joined the staff, and met Rori soon after. We quickly became friends, and before long did meets together, ate meat together, went on vacation together, and years of friendship ensued. They are all truly special people and I will dearly miss having them so close by.
Officer Vinny @vincentemarshall made my day yesterday by recognizing me as I was walking out of the secure gate area at LaGuardia last night, returning from my trip to Orlando.
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“Hey, Wolf!” I thought I must be hearing things.  Was I in trouble somehow?  Did this have to do with the notification I had just received that my bag was delayed?
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Nope. It just so happens that Vinny is a true student of strength and recognized me from my work with @startingstrength, and wanted to say hi in person.  Inside of 3 minutes he was quoting Rip on squats, Sully on the sick aging phenotype, and more.
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Today’s world of hyper connectivity, a 30 second news cycle, and costless likes and follows definitely has its downsides.  But it’s also amazing to me how it’s allowed us to connect to people in such a meaningful way, both near and far, and bring more value to their lives than we could have before.
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You made my day yesterday Vinny, even if we somehow couldn’t get a pic where we were both smiling together at the same time!
Officer Vinny @vincentemarshall made my day yesterday by recognizing me as I was walking out of the secure gate area at LaGuardia last night, returning from my trip to Orlando. • “Hey, Wolf!” I thought I must be hearing things. Was I in trouble somehow? Did this have to do with the notification I had just received that my bag was delayed? • Nope. It just so happens that Vinny is a true student of strength and recognized me from my work with @startingstrength, and wanted to say hi in person. Inside of 3 minutes he was quoting Rip on squats, Sully on the sick aging phenotype, and more. • Today’s world of hyper connectivity, a 30 second news cycle, and costless likes and follows definitely has its downsides. But it’s also amazing to me how it’s allowed us to connect to people in such a meaningful way, both near and far, and bring more value to their lives than we could have before. • You made my day yesterday Vinny, even if we somehow couldn’t get a pic where we were both smiling together at the same time!
Lil trap king action as I contemplate life’s mysteries before a set of presses today at @phalanxstrength.
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@troup_a_loop and I hosted the first @startingstrength event in Central Florida in many years at Phalanx this weekend, and it was a huge hit.  We hope to be back again before too long.
Lil trap king action as I contemplate life’s mysteries before a set of presses today at @phalanxstrength. • @troup_a_loop and I hosted the first @startingstrength event in Central Florida in many years at Phalanx this weekend, and it was a huge hit. We hope to be back again before too long.
Big, huge, gigantic thank you to my amazing clients for taking me out to a goodbye dinner last night at @wolfgangssteakhouse.  I’ve had the pleasure of coaching these great peeps (and a few others who couldn’t make it) 2-3x every week for anywhere between 2 and 13 years.  They made it fun, enjoyable, and truly meaningful to go to work every day, a privilege not many people have.  Thank you all for dedicating yourself to strength and to choosing to work with me to help guide you there.  It’s been a real pleasure. #thewolfgangatwolfgangs #thefarewellnyctour
Big, huge, gigantic thank you to my amazing clients for taking me out to a goodbye dinner last night at @wolfgangssteakhouse. I’ve had the pleasure of coaching these great peeps (and a few others who couldn’t make it) 2-3x every week for anywhere between 2 and 13 years. They made it fun, enjoyable, and truly meaningful to go to work every day, a privilege not many people have. Thank you all for dedicating yourself to strength and to choosing to work with me to help guide you there. It’s been a real pleasure. #thewolfgangatwolfgangs  #thefarewellnyctour 
MEET RECAP!!
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I competed Saturday at the @usstrengthlifting Fall Classic, at @westminsterstrength.  The goal was to hit all my lifts with lots of gas in the tank so I could continue training immediately after the meet, and post a total to qualify for nationals in January.  Mission definitely accomplished.
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Squat: took a token 60kg and waived the next two attempts.  Unfortunately due to a non-healing bony knee injury, I have been unable to train squat for nearly two years. But I can still do the movement, albeit with increasing pain as the weight approaches 200.  So this was easy, but didn’t make any sense to do more.
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Press: 3/3 @ 113/120/125, last attempt at 125/275lbs shown.  I elected not to use my wrist wraps here, simply as a psychological boost telling myself I could smoke 275 lbs like an easy opener even without one of the tools I use to support the lift.
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Deadlift: 3/3 @ 250/260/270, third attempt at 270/595 shown.  I haven’t touched 600lbs in nearly three months since a smooth 635 in early August, and deadlifts tend to crush my recovery if I go a lot heavier than I’ve been training recently for, even if they move fast.  So I held this one back despite my desire to play to the crowd and topped out at 595, also at a very easy opener speed.
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The goal for nationals is to press 315 and deadlift 700, both lifetime goals I’d love to achieve at a meet, with a bunch of friends and colleagues there.  Most of the way between my numbers yesterday and those goals is regaining ground I’ve held recently, so with a good 3 month training cycle between now and then, and a little luck, I’ll be able to put the few lbs on my lifts required and show up to kill it on meet day.
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Special thanks to the whole crew at Westminster S&C who did a fantastic job from start to finish yesterday.  And thanks to @ma_rie for the vids.
MEET RECAP!! • I competed Saturday at the @usstrengthlifting Fall Classic, at @westminsterstrength. The goal was to hit all my lifts with lots of gas in the tank so I could continue training immediately after the meet, and post a total to qualify for nationals in January. Mission definitely accomplished. • Squat: took a token 60kg and waived the next two attempts. Unfortunately due to a non-healing bony knee injury, I have been unable to train squat for nearly two years. But I can still do the movement, albeit with increasing pain as the weight approaches 200. So this was easy, but didn’t make any sense to do more. • Press: 3/3 @ 113/120/125, last attempt at 125/275lbs shown. I elected not to use my wrist wraps here, simply as a psychological boost telling myself I could smoke 275 lbs like an easy opener even without one of the tools I use to support the lift. • Deadlift: 3/3 @ 250/260/270, third attempt at 270/595 shown. I haven’t touched 600lbs in nearly three months since a smooth 635 in early August, and deadlifts tend to crush my recovery if I go a lot heavier than I’ve been training recently for, even if they move fast. So I held this one back despite my desire to play to the crowd and topped out at 595, also at a very easy opener speed. • The goal for nationals is to press 315 and deadlift 700, both lifetime goals I’d love to achieve at a meet, with a bunch of friends and colleagues there. Most of the way between my numbers yesterday and those goals is regaining ground I’ve held recently, so with a good 3 month training cycle between now and then, and a little luck, I’ll be able to put the few lbs on my lifts required and show up to kill it on meet day. • Special thanks to the whole crew at Westminster S&C who did a fantastic job from start to finish yesterday. And thanks to @ma_rie for the vids.
Can’t believe my last autumn in the northeast is more than half over.  Enjoying the sights, sounds, and smells of Fall, one of the few things I’ll miss around here.  If you can manage to get out of the shitty (city), it’s actually pretty nice.
Can’t believe my last autumn in the northeast is more than half over. Enjoying the sights, sounds, and smells of Fall, one of the few things I’ll miss around here. If you can manage to get out of the shitty (city), it’s actually pretty nice.
Find you a judge who looks at your press the way @troup_a_loop looks at mine.  Yesterday’s meet went exactly as planned, with a 60kg token squat, unfortunately, and 125/275 press and 270/595 deadlift third attempts moving like easy openers.  Full recap to come later today or tomorrow. 📷 by the Brookenstricker @brookehaub
Find you a judge who looks at your press the way @troup_a_loop looks at mine. Yesterday’s meet went exactly as planned, with a 60kg token squat, unfortunately, and 125/275 press and 270/595 deadlift third attempts moving like easy openers. Full recap to come later today or tomorrow. 📷 by the Brookenstricker @brookehaub
The most important part of a strengthlifting meet is not missing your bench workout because of it.  385x2 speedy AF.  Thanks to @bekahandbarbells for the handoff and @kriegstrength for the video.  @usstrengthlifting @westminsterstrength
The most important part of a strengthlifting meet is not missing your bench workout because of it. 385x2 speedy AF. Thanks to @bekahandbarbells for the handoff and @kriegstrength for the video. @usstrengthlifting @westminsterstrength
The RAWest 260 ever: no shirt, no contacts, no lifting shoes, no belt, no wraps.  SO RAWRRRR.  What the hell is going on?!?
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* No contacts - scratched my cornea a couple days ago and can’t wear contacts yet.
* No shirt - this is actually my first ever shirtless workout at a gym, ever. It feels naked, I don’t know how these Crossfitters do it every day. But I tried to rewear a shirt I wore hiking yesterday bc I didn’t think I sweat much, but I could smell it and it wasn’t good so it had to go.  NEVER EVER BE THAT GUY who rewears a smelly shirt and makes everyone else’s workout suck because of you. * No shoes, belt, or wraps bc I planned to just do some reps at 180 but wanted to see what I could do with no grind and no gear before Saturday’s meet, so I did.  EZPZ lemon squeezy.
The RAWest 260 ever: no shirt, no contacts, no lifting shoes, no belt, no wraps. SO RAWRRRR. What the hell is going on?!? • * No contacts - scratched my cornea a couple days ago and can’t wear contacts yet. * No shirt - this is actually my first ever shirtless workout at a gym, ever. It feels naked, I don’t know how these Crossfitters do it every day. But I tried to rewear a shirt I wore hiking yesterday bc I didn’t think I sweat much, but I could smell it and it wasn’t good so it had to go. NEVER EVER BE THAT GUY who rewears a smelly shirt and makes everyone else’s workout suck because of you. * No shoes, belt, or wraps bc I planned to just do some reps at 180 but wanted to see what I could do with no grind and no gear before Saturday’s meet, so I did. EZPZ lemon squeezy.
I forgot to ask @vera_nahce for tips on how to lift in glasses but still managed to survive.  A sampling of today: 245x2 press, 555 single in the DL, and 355x5 bench.  Doing the @usstrengthlifting meet at @westminsterstrength on Saturday so pulled in deadlift slippers for the first time, in addition to glasses.  Awkward but doable.
I forgot to ask @vera_nahce for tips on how to lift in glasses but still managed to survive. A sampling of today: 245x2 press, 555 single in the DL, and 355x5 bench. Doing the @usstrengthlifting meet at @westminsterstrength on Saturday so pulled in deadlift slippers for the first time, in addition to glasses. Awkward but doable.
Pretty happy with my pulls yesterday at 475x5, yellow commie 35 plates and all.  My 535 single beforehand moved fast but @scienceforfitness video from the side showed I was getting insufficiently squoze so I really focused on squeezing up tight and pulling the slack out of the bar before each rep.  Looking at the bar bend up here, even with only 475, I think I did a decent job.
Pretty happy with my pulls yesterday at 475x5, yellow commie 35 plates and all. My 535 single beforehand moved fast but @scienceforfitness video from the side showed I was getting insufficiently squoze so I really focused on squeezing up tight and pulling the slack out of the bar before each rep. Looking at the bar bend up here, even with only 475, I think I did a decent job.
375x3 bench aaaaand wait for it...185x3 squats!  I haven’t been able to train my squat for nearly two years, but need to post a passed lift at next weekend’s @usstrengthlifting Fall Classic to qualify for nationals so had to make sure I could still do it.  Knee pain kicked in at 185 so I stopped there with perfectly passable depth, but what was amazing is how tight my shoulders have become without 2-3x/weekly exposure to having to squat the bar. Even with a bunch of extra warmup and even stretching, I had to take a super wide grip, and have my wrists bent way back, to hold the bar. And it was still uncomfortable despite that.  Very humbling but happy I can still easily squat below parallel despite not being able to train the lift.  #benchesforthewenches #startingstrength #teamssoc #squat #oldbrokenandweak #butnotdeadyet
375x3 bench aaaaand wait for it...185x3 squats! I haven’t been able to train my squat for nearly two years, but need to post a passed lift at next weekend’s @usstrengthlifting Fall Classic to qualify for nationals so had to make sure I could still do it. Knee pain kicked in at 185 so I stopped there with perfectly passable depth, but what was amazing is how tight my shoulders have become without 2-3x/weekly exposure to having to squat the bar. Even with a bunch of extra warmup and even stretching, I had to take a super wide grip, and have my wrists bent way back, to hold the bar. And it was still uncomfortable despite that. Very humbling but happy I can still easily squat below parallel despite not being able to train the lift. #benchesforthewenches  #startingstrength  #teamssoc  #squat  #oldbrokenandweak  #butnotdeadyet