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The Lone Wolf - Strength and Feasting!

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The_Lone_WolfIcon...07-10-2016 @ 16:12 
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I eat a lot of meat
Member 5124, 2499 posts
SQ 245, BP 130, DL 275
650.0 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_WolfIcon...07-10-2016 @ 16:17 
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I eat a lot of meat
Member 5124, 2499 posts
SQ 245, BP 130, DL 275
650.0 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_WolfIcon...29-10-2016 @ 08:45 
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I eat a lot of meat
Member 5124, 2499 posts
SQ 245, BP 130, DL 275
650.0 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.
CAJIcon...29-10-2016 @ 09:15 
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I recommend the track - Slut Machine
Member 6043, 924 posts
SQ 350, BP 195, DL 350
895.0 kgs @ 150kgs UnEq
Things are headed in the right direction mate, good to see you on track Happy
The_Lone_WolfIcon...29-10-2016 @ 09:24 
Avatar
I eat a lot of meat
Member 5124, 2499 posts
SQ 245, BP 130, DL 275
650.0 kgs @ 105kgs UnEq
CAJ said:Things are headed in the right direction mate, good to see you on track Happy


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_CowdreyIcon...29-10-2016 @ 09:30 
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'very impressive' ............ 7 years ago.
Member 400, 19347 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_WolfIcon...29-10-2016 @ 10:04 
Avatar
I eat a lot of meat
Member 5124, 2499 posts
SQ 245, BP 130, DL 275
650.0 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_CowdreyIcon...29-10-2016 @ 10:09 
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'very impressive' ............ 7 years ago.
Member 400, 19347 posts
Thanks for the kind words Happy

I've never been a 200 front squatter, but I imagine the chafe would be pretty nasty.
JohnIcon...26-05-2017 @ 23:33 
#biggef
Member 5263, 3471 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Great stuff Happy
The_Lone_WolfIcon...20-09-2017 @ 13:59 
Avatar
I eat a lot of meat
Member 5124, 2499 posts
SQ 245, BP 130, DL 275
650.0 kgs @ 105kgs UnEq
I've walked to work for the past couple of weeks. Must be a PB.
JohnIcon...17-12-2017 @ 13:33 
#biggef
Member 5263, 3471 posts
SQ 260, BP 195, DL 260
715.0 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 Grin

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