The Lone Wolf - Strength and Feasting!
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| The_Lone_Wolf |  | ... | 07-10-2016 @ 16:12 |
 I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | I made another comeback on Wednesday night, after 2 weeks off again... Momentum hasn't been on my side recently, partly my own fault to be honest. My choice of pre workout food (1 whole chicken off the hot counter in asda, a pot of chicken tikka masala mopped up with fresh bread and butter from a local bakery, and some pizza) meant that I went in feeling very bloated and full, which may be a good thing for squats, but I was feeling very lethargic too which was a bad start. With all of the above in mind, I decided to keep it sensible and light, and focus on technique and speed work. Paused Speed squats - beltless Warm ups Bar x 5 x 2 70kg x 5 70kg x 5 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 120kg x 3 Paused Front Squats 70kg x 3 70kg x 3 70kg x 3 Done. Nothing major to report, which may be a blessing in disguise! No pain or issues, and best of all my bar speed felt like it got faster as I went through the sets. Front squats felt good too after such a long break, so will be nice to start doing these again and hunt down a 200kg front squat in the coming months. ONWARDS! | ||
| The_Lone_Wolf | | ... | 07-10-2016 @ 16:17 |
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | I'm currently sat in my office, sipping on a post workout protein shake after my second session of the day. It is a beautiful feeling. Getting back into the swing of things this week, so hit some strength training this morning at 6am, and just hit some hypertrophy training in the PM... Show Pony training, vest top and all, POW! 6am - Speed Work - Bench & Push Press Mobility and shoulder pre-hab. Bench - (Slow controlled negative, paused on the chest, explode the concentric.) Bar x a lot 40kg x 5 x 2 60kg x 3 x 4 70kg x 3 x 4 Push Press - (Slow controlled negative, paused on the shoulders, explode the concentric.) Bar x 5 35kg x 5 50kg x 3 x 8 More Pre-hab. Done! Very enjoyable session with a pleasing amount of work done. No elbow pain on bench which was nice, and bar speed got better as the sets went on. I changed my grip slightly by narrowing it. Time will tell if that is a good or bad thing. Push press was silly fast, but I had to tweak it so I wasn't too explosive as it was causing mild discomfort in my SI region. I think it was push pressing the log before which has injured me, so it may be that I drop push pressing if this continues. PM Session - Show Pony Fluff Fest! A1) Incline bench A2) Side Lateral Raise (Cables) A3) Face Pulls B1) Dips B2) DB flyes B3) Bi Lateral Trap 3 B4) Tricep Push Down C1) Seated Smith Machine Shoulder Press Done! Well that was different! I've not trained like that for a long time, and the pump was quite magnificent! I'm already starting to hurt though and it's only been an hour or so haha. 3 rounds of each to failure in one giant set! Brutal for a fat strength athlete like me. Bring on the food now, and bring on the doms! Speed deads tomorrow, then some back fluff. Hold me! | ||
| The_Lone_Wolf | | ... | 29-10-2016 @ 08:45 |
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | My journal updates on sweet Sugden have of late, been slacker than a dock yard whores vadge. I can only apologise for this, but I can say that my training seems to be rolling along like a majestic marble. A fat but pain free marble, that is slowly gathering momentum. Front squats, paused Klokov back squats, and deads are all on the up and I'm getting close to my best strength levels. For example, the last few sessions have seen the following... Front Squat - 162.5kg x 1 Back Squat - Klokov Paused Squat - 175kg x 2 Deads - 250kg x 1 Thank you for your love, time, and angry PM's. | ||
| CAJ |  | ... | 29-10-2016 @ 09:15 |
 I recommend the track - Slut Machine Member 6043, 955 posts SQ 350, BP 195, DL 350895.0 kgs @ 150kgs UnEq | Things are headed in the right direction mate, good to see you on track  | ||
| The_Lone_Wolf | | ... | 29-10-2016 @ 09:24 |
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | CAJ said:Things are headed in the right direction mate, good to see you on track Thank you mate. I put this down to my recent attitude of not really giving a flying f**k about nutrition etc... Basically, getting fatter has been a good move for strength. Cut some fat next year though, need to get under 105kg really. | ||
| Wayne_Cowdrey | | ... | 29-10-2016 @ 09:30 |
 Still got a little bit of strength Member 400, 22043 posts | Better depth on that frontie. I'm edging my fronties back up after a rib injury. Did 176kg last session. Think I've got 180kg in me at the moment. I'm borderline chafing, so this would confirm this number. | ||
| The_Lone_Wolf | | ... | 29-10-2016 @ 10:04 |
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Wayne_Cowdrey said:Better depth on that frontie. I'm edging my fronties back up after a rib injury. Did 176kg last session. Think I've got 180kg in me at the moment. I'm borderline chafing, so this would confirm this number. I enjoy your work Wayne, a true front squat idol. How much does one have to chafe to hit 200? | ||
| Wayne_Cowdrey | | ... | 29-10-2016 @ 10:09 |
Still got a little bit of strength Member 400, 22043 posts | Thanks for the kind words I've never been a 200 front squatter, but I imagine the chafe would be pretty nasty. | ||
| John | | ... | 26-05-2017 @ 23:33 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Great stuff | ||
| The_Lone_Wolf | | ... | 20-09-2017 @ 13:59 |
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | I've walked to work for the past couple of weeks. Must be a PB. | ||
| John | | ... | 17-12-2017 @ 13:33 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | How far is it Wolfe,is it further than the your closest chipy? If so I probably couldn't manage that kind of punishing cardio lol  | ||
| The_Lone_Wolf | | ... | 18-05-2021 @ 09:26 |
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Well, it has been a while, but I am back training and I am excited and hungry for some new goals. The main focus is very simple, to increase my health, body composition and strength. Sub goals within this are to ensure I focus on good nutrition after my hospital visit last year. To remain injury free, and improve my poor fitness and posterior chain strength, and these will all add up to my goal of a new deadlift PB. ONWARDS! | ||
| The_Lone_Wolf | | ... | 13-10-2022 @ 11:41 |
I eat a lot of meat Member 5124, 2996 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Well that previous post was a big fat lie. Sadly nothing positive happened. Maybe I will start again. | ||
| billynomates | | ... | 13-09-2023 @ 15:40 |
Member 4923, 1795 posts | Have you had any recent correspondence with your close personal friend Kriss Akabusi? | ||