The Lone Wolf - Strength and Feasting!
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| Sparrow |  | ... | 10-06-2016 @ 18:23 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | I always laugh at your updates. The one where you were at the buffet had me in stitches. What pre-workout do you use? I need something to get me going for my 6.00am session starting next week. I want something STRONG! | ||
| CraigApp | | ... | 12-06-2016 @ 09:48 |
Member 6051, 47 posts SQ 140, BP 90, DL 215445.0 kgs @ 79kgs UnEq | I find they burn more on the way out. A paused 120 is awesome after losing a high % of BW down the council gritter. | ||
| scruffmcbuff | | ... | 12-06-2016 @ 17:53 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | that pause is the kind that gets refs sworn at! savage. Nice bench bro. The ring sting will pass. spare a moment of thought for equipped lifters who have to make sure there is nothing left to give before the suit goes on | ||
| CAJ | | ... | 12-06-2016 @ 18:38 |
 I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350895.0 kgs @ 150kgs UnEq | scruffmcbuff said:that pause is the kind that gets refs sworn at! savage. Nice bench bro. The ring sting will pass. spare a moment of thought for equipped lifters who have to make sure there is nothing left to give before the suit goes on Having dabbled with equipped, can confirm nothing worse than fighting into a squat suit for 20 minutes only to realise you need to go for round 4. | ||
| The_Lone_Wolf |  | ... | 13-06-2016 @ 12:34 |
 I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Sparrow said:I always laugh at your updates. The one where you were at the buffet had me in stitches. What pre-workout do you use? I need something to get me going for my 6.00am session starting next week. I want something STRONG! I'm glad you enjoy mate, I always try to inject a bit of light comedy into the posts. Pre workout wise I usually just have caffeine tabs and some l-tyrosine, and then some performance prime for bodybuilding warehouse. If I have a heavy 1RM session coming up I will take some performance fight too for the mental focus etc. Nothing too fancy though. | ||
| The_Lone_Wolf | | ... | 13-06-2016 @ 12:36 |
I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | CraigApp said:I find they burn more on the way out. A paused 120 is awesome after losing a high % of BW down the council gritter. Haha thanks Craig. I've not benched for years, and it is never something I ever gave any real focus or time too, so it is an unknown strength zone for me. I've never been a strong presser though, so i'm hoping to make some good progress on this. I set 120 paused as my first target not long ago, and hope to improve that as the months go. I'd be happy with anything paused over 140 this year. | ||
| The_Lone_Wolf | | ... | 13-06-2016 @ 12:39 |
I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | scruffmcbuff said:that pause is the kind that gets refs sworn at! savage. Nice bench bro. The ring sting will pass. spare a moment of thought for equipped lifters who have to make sure there is nothing left to give before the suit goes on Thank you mate, still a very long way to go though. Hopefully I can bench something decent in the future. What is seen as a good bench these days? 1.5 x BW would put me at 165 to 170 ish... Seems a long way off. CAJ... I did lol. I have enough of a panic taking my strength shop compression shorts off before I splatter them let alone the fear of squat suits etc. | ||
| Sparrow | | ... | 13-06-2016 @ 21:13 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 13.06.2016 @ 21:25 PM by Sparrow The_Lone_Wolf said: I'm glad you enjoy mate, I always try to inject a bit of light comedy into the posts. Pre workout wise I usually just have caffeine tabs and some l-tyrosine, and then some performance prime for bodybuilding warehouse. If I have a heavy 1RM session coming up I will take some performance fight too for the mental focus etc. Nothing too fancy though. I'll look into those... Thanks. Edit: I've just bought some caffeine, l-tyrosine, beta alanine and citrulline malate. I will have a play about with the dosages and see how I get on making my own concoction... | ||
| The_Lone_Wolf | | ... | 14-06-2016 @ 11:56 |
I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Sparrow said: I'll look into those... Thanks. Edit: I've just bought some caffeine, l-tyrosine, beta alanine and citrulline malate. I will have a play about with the dosages and see how I get on making my own concoction... Nice. I tend to dose the citruline around 7g to 10g, the betty around 3g as it makes me tingle like fook, 1to 2g of tyrosine and the caffine tabs are dependent on time of day and feel. I will normally have a hot cup of coffee to wash it down too. Feels nice and warm in my belly. | ||
| The_Lone_Wolf | | ... | 14-06-2016 @ 12:11 |
I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | I returned to the gym yesterday morning as I try to get back into a full training week. The injury and lurgy report is as follows... Illness: It would seem the sinus issues have pretty much gone although I'm still waking up congested, just not as bad. Breathing is better too as my hayfever is still present but not a bad. All in all I'm on the up. Injuries: The groin tweak is still present, but I'm my own worst enemy as my rehab has simply been to rest. I've barely done any mobility or stretching etc... I really need to be more disciplined on that or I will go around in circles like a bird of prey. Training report: To be blunt, it was a crap session... I decided to change my training routine slightly as it seems I may now only be able to train on Mondays, Wednesdays and Fridays. Saturday sessions may be inconsistent due to parental duties. I had been front squatting on Mondays with good success, but due to the recent change of goals and the reduction in training days, I'm moving back squats to Mondays and Fronts will take a back seat for now. If I intend to dabble in powerlifting that has to be the way forward. Mondays will be squats, Wednesdays deads, and Friday bench. Due to yet another break from illness and injury, I thought it would be wise to use yesterdays session as a speed work session and just do some back squats at 50% for 8 sets of 3. Warm ups felt crap, and I was feeling tired and sluggish (Crap nights sleep, no pre workout and still sore from Fridays benching). I did the usual warm up and got under the bar like a fat scarecrow. Bar x 10 x 2 70kg x 5 x 2 120kg x 3 x 8 Done. I'd love to say the bar moved so fast that I looked like a super hero, but to be honest it felt slow and looked slow. I was trying to control my eccentric phase of the lift, get to depth, pause for a second and power out the hole like a bat out of hell. It all made sense in my head but it just didn't feel as I wanted. My SI joint flared up a bit too so I'm glad I didn't go to crazy. Deads tomorrow night will tell me how my groin is doing, so fingers crossed. I must do more mobility work though. I must. | ||
| Sparrow | | ... | 14-06-2016 @ 22:07 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | The_Lone_Wolf said: Nice. I tend to dose the citruline around 7g to 10g, the betty around 3g as it makes me tingle like fook, 1to 2g of tyrosine and the caffine tabs are dependent on time of day and feel. I will normally have a hot cup of coffee to wash it down too. Feels nice and warm in my belly. Thanks for the suggestions. I am up at 5.00am and take my caffeine (all that I have at the moment) at 5.30. I might try a bit more beta-alanine than you recommend, as I quite like the itchy face sensation - it may just be the placebo effect, but at least if I feel like I'm buzzing I will probably perform better. Is there anything you think I'm obviously missing, or should these ingredients serve me well? I'm really not well-versed in this area at all and have very little experience with it. Thanks again for the advice Wolf. | ||
| The_Lone_Wolf | | ... | 14-06-2016 @ 23:07 |
I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Start with that mate and see how you get on. | ||
| The_Lone_Wolf | | ... | 16-06-2016 @ 15:44 |
I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Deads last night, and my groin tweak flared up on the first warm up set of 70kg... The wind was taken out of my sail as I was feeling pretty going going into the session. I ended up deadlifting off of some blocks to try and take some pressure off the tweak. Deads off 4 inch blocks 70kg x 5 120kg x 5 170kg x 3 200kg x 3 230kg x 3 Belt experimenting 200kg x 3 200kg x 3 200kg x 3 Done. All in all, nothing special but got something done. That was my first time doing block pulls and it felt strange and was quite a weak feeling position for me. The belt experiment was useful, but I realised I just can't use a belt for deads... I tried high, really high and really low and they all felt s**te. | ||
| scruffmcbuff | | ... | 16-06-2016 @ 16:47 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | The_Lone_Wolf said: I ended up deadlifting off of some blocks to try and take some pressure off the twerk Fixed. | ||
| The_Lone_Wolf | | ... | 16-06-2016 @ 18:59 |
I eat a lot of meat Member 5124, 2999 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | scruffmcbuff said: Fixed. My twerk is a real weak point, I might use some bands and chains to remedy this. | ||