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  • wolf_strength
    Michael Wolf
    @wolf_strength

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Throwin’ this one waaaaay back to doing LTEs with my golden locks streaming down behind me.  Sometime in 2016 or 2017, I don’t even know.  #longhairdidntcare #tbt
Throwin’ this one waaaaay back to doing LTEs with my golden locks streaming down behind me. Sometime in 2016 or 2017, I don’t even know. #longhairdidntcare  #tbt 
365x5 bench on a Saturday BEFORE 9am.  I bet @lulu.faria thinks this is an imposter.  #startingstrength #teamssoc #benchpress #middleofthenight
STOP FUCKING AROUND
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An important but rarely discussed aspect of technique is the idea to spend as much time as you need setting up and preparing for the lift *but not a second longer.* We see this in the squat and press when lifters unrack the bar and just stand there fiddling or wiggling around for 10, 15, even 20 seconds.  All this does is make you both fatigued from holding the weight and prone to paralysis by analysis sitting there thinking of the 147 cues you memorized about how to do the lift correctly.
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I see it a lot in the deadlift where the lifter puts her hands on the bar and then stays down there, not lifting it, for a loooong time.  Not only is that not a resting position but again, you kill your self with over-analysis and then the lift actually ends up worse and the key cues not implemented.
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Notice how I take each step deliberately and purposefully but don’t linger, ESPECIALLY after setting my stance in the right place in step 1. There’s about five seconds between first getting my grip on the bar and initiating the pull, no longer than needed to do all the steps in between correctly.  Instead of thinking of 800 cues, I have my two key cues in mind (for me these are “big full squeeze” and “push the floor away”), and then I go.  No fuss, no muss, and no extra mental OR physical energy expended doing something other than lifting the weight.
@startingstrengthonlinecoaching @barbell_logic @startingstrength
STOP FUCKING AROUND • An important but rarely discussed aspect of technique is the idea to spend as much time as you need setting up and preparing for the lift *but not a second longer.* We see this in the squat and press when lifters unrack the bar and just stand there fiddling or wiggling around for 10, 15, even 20 seconds. All this does is make you both fatigued from holding the weight and prone to paralysis by analysis sitting there thinking of the 147 cues you memorized about how to do the lift correctly. • I see it a lot in the deadlift where the lifter puts her hands on the bar and then stays down there, not lifting it, for a loooong time. Not only is that not a resting position but again, you kill your self with over-analysis and then the lift actually ends up worse and the key cues not implemented. • Notice how I take each step deliberately and purposefully but don’t linger, ESPECIALLY after setting my stance in the right place in step 1. There’s about five seconds between first getting my grip on the bar and initiating the pull, no longer than needed to do all the steps in between correctly. Instead of thinking of 800 cues, I have my two key cues in mind (for me these are “big full squeeze” and “push the floor away”), and then I go. No fuss, no muss, and no extra mental OR physical energy expended doing something other than lifting the weight. @startingstrengthonlinecoaching @barbell_logic @startingstrength
Reasonably fast set of fahve at 355 today, the first of three and a back off at 315.  Pec strain occurred in late June and took a while to calm down (thanks to bench rehab advice from @johnpetrizzo and @morrisdptssc) but it seems to be only just background noise now so I’m finally ramping bench back up.  I have a wisdom tooth out next week and will miss about a week of training after that so trying to get ready for the end of year push to come from October through years end.  Vid by the one and only Donna K @dk14850.
Reasonably fast set of fahve at 355 today, the first of three and a back off at 315. Pec strain occurred in late June and took a while to calm down (thanks to bench rehab advice from @johnpetrizzo and @morrisdptssc) but it seems to be only just background noise now so I’m finally ramping bench back up. I have a wisdom tooth out next week and will miss about a week of training after that so trying to get ready for the end of year push to come from October through years end. Vid by the one and only Donna K @dk14850.
91-92lbs (I’m not sure) for sets of 8 single arm DB press.  I haven’t done these but once that I can recall in about ten years (last week, with 70s). 65 was heavy but doable for me ten years ago. Since, I’ve focused on bench and press with the barbell - and have occasionally done some KB 1 arm presses, though neither regularly nor with a specific eye towards training them seriously.  And Lo and behold 92x8 done for fun is pretty easy, after benching and barbell rows.  Force production IS, definitionally, functional strength.  You needn’t mimic the target activity with your technique in the weight room, and in fact doing so may be counter productive.
91-92lbs (I’m not sure) for sets of 8 single arm DB press. I haven’t done these but once that I can recall in about ten years (last week, with 70s). 65 was heavy but doable for me ten years ago. Since, I’ve focused on bench and press with the barbell - and have occasionally done some KB 1 arm presses, though neither regularly nor with a specific eye towards training them seriously. And Lo and behold 92x8 done for fun is pretty easy, after benching and barbell rows. Force production IS, definitionally, functional strength. You needn’t mimic the target activity with your technique in the weight room, and in fact doing so may be counter productive.
Had to hurry to make a flight to Texas so not only did I train in the morning at 9am, blasphemy in and of itself, but I also had to superset these block pulls at 475x4  with bench press at 275x10. @coach_novak did not approve but I didn’t let the perfect be the enemy of the mediocre.  #startingstrength #teamssoc
Had to hurry to make a flight to Texas so not only did I train in the morning at 9am, blasphemy in and of itself, but I also had to superset these block pulls at 475x4 with bench press at 275x10. @coach_novak did not approve but I didn’t let the perfect be the enemy of the mediocre. #startingstrength  #teamssoc 
495 single and 425x3x3 backoffs on deadlift today.  All moved fast but low back is still not great so kept it light.  Still good to be back pulling again. #deadlift #startingstrength #teamssoc
495 single and 425x3x3 backoffs on deadlift today. All moved fast but low back is still not great so kept it light. Still good to be back pulling again. #deadlift  #startingstrength  #teamssoc 
Worked up to a 275 press single today followed by 225 for two triples and a fahver, and then 455x5 deadlifts.  The 275 rep got a little forward on me so slowed down or else I might’ve doubled it.  Still good to know I can hit 275 even when I’m not training as hard.  And deadlifts felt ok for the first time since 635 all of four weeks ago.  So the Gainz train rolls on. #pressesforthedresses #deadlift #startingstrength #teamssoc
Worked up to a 275 press single today followed by 225 for two triples and a fahver, and then 455x5 deadlifts. The 275 rep got a little forward on me so slowed down or else I might’ve doubled it. Still good to know I can hit 275 even when I’m not training as hard. And deadlifts felt ok for the first time since 635 all of four weeks ago. So the Gainz train rolls on. #pressesforthedresses  #deadlift  #startingstrength  #teamssoc 
Get you a training partner who’s as utterly unimpressed with everything you do as Chops is with me.  @blackirongymdogs  #startingstrength #teamssoc #jackedandfat
Stayin’ alive with two fifty five.  Barely, though, cause I almost smashed the HVAC duct right above me. Vid by @scienceforfitness.
Stayin’ alive with two fifty five. Barely, though, cause I almost smashed the HVAC duct right above me. Vid by @scienceforfitness.
#tbt to long hair and pretending I was Cousin It.  #longhairdontcare #newhairwhodis
Today’s training: a journey out into Lawng Oiland for some hiking and choppin’ around with a couple of 100 lb German Shepherds, getting super muddy, cleaning up, and heading home. All in a day’s work for the Chopper.  Thanks to @ramellas_canine_academy for the training that makes days like this possible!
Today’s training: a journey out into Lawng Oiland for some hiking and choppin’ around with a couple of 100 lb German Shepherds, getting super muddy, cleaning up, and heading home. All in a day’s work for the Chopper. Thanks to @ramellas_canine_academy for the training that makes days like this possible!
What you came for: Chops being an Ace gym doggie. 
What’s also here, but you don’t care about: the ho-hum last set of 210x6x4 presses today before the @startingstrength seminar with @vera_nahce, @reynoldsstrong, @innakoppel, and @nickdtraining at @woodmerefitnessclub.
What you came for: Chops being an Ace gym doggie. What’s also here, but you don’t care about: the ho-hum last set of 210x6x4 presses today before the @startingstrength seminar with @vera_nahce, @reynoldsstrong, @innakoppel, and @nickdtraining at @woodmerefitnessclub.
240x5 today at SSOC headquarters today with @reynoldsstrong. A little slow but no doubt. Strategy, recording, lifting, and enjoying the big city life here in Springfield before heading back to my small town home in Manhattan.  @startingstrengthonlinecoaching
240x5 today at SSOC headquarters today with @reynoldsstrong. A little slow but no doubt. Strategy, recording, lifting, and enjoying the big city life here in Springfield before heading back to my small town home in Manhattan. @startingstrengthonlinecoaching
A moderate top set of 235x4 today followed by 225x4, 215x4x3, and then 165 for AMRAP.  How many reps do you think I got at 165?  Comment below!
A moderate top set of 235x4 today followed by 225x4, 215x4x3, and then 165 for AMRAP. How many reps do you think I got at 165? Comment below!
Proud to be a part of #teamssoc. Even if they make me go to the corner in the group picture. 
#startingstrength @startingstrengthonlinecoaching
Proud to be a part of #teamssoc . Even if they make me go to the corner in the group picture. #startingstrength  @startingstrengthonlinecoaching
635 at WFAC, moved nice and smoove. This is actually the most I’ve ever pulled off the floor in training.
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The cool part is that this is what I can do *without even training!* I’ve been dealing with various tweaks and travel for about 2 months and haven’t actually pulled anything heavy since my 675 from 1 inch mats back in late May.  I hadn’t even been to 400 for over a month. But the energy in the room with @gillianwardathlete, @john.musser, @mariekunkel, @chaselindley, @jrwells94, and @redheadedchick99 made me step my game up.
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So if I can pull 635 after ~10 weeks of not training my deadlift at all, I’m hopeful - cautiously optimistic - that that 700 I’ve had my eye on ever since I first hit 600 about five years ago, is finally in sight.  Let’s do this Wolfie!!
#startingstrength #teamssoc #deadlift #jackedandfat
635 at WFAC, moved nice and smoove. This is actually the most I’ve ever pulled off the floor in training. • The cool part is that this is what I can do *without even training!* I’ve been dealing with various tweaks and travel for about 2 months and haven’t actually pulled anything heavy since my 675 from 1 inch mats back in late May. I hadn’t even been to 400 for over a month. But the energy in the room with @gillianwardathlete, @john.musser, @mariekunkel, @chaselindley, @jrwells94, and @redheadedchick99 made me step my game up. • So if I can pull 635 after ~10 weeks of not training my deadlift at all, I’m hopeful - cautiously optimistic - that that 700 I’ve had my eye on ever since I first hit 600 about five years ago, is finally in sight. Let’s do this Wolfie!! #startingstrength  #teamssoc  #deadlift  #jackedandfat