The Lone Wolf - Strength and Feasting!
| scruffmcbuff |  | ... | 16-06-2016 @ 19:07 |
Lovely ass Congrats. Member 5958, 2315 posts SQ 280, BP 170, DL 300750.0 kgs @ 138kgs UnEq | The_Lone_Wolf said: My twerk is a real weak point, I might use some bands and chains to remedy this. I've heard if you do defecit twerks with chains whilst implimenting the cube method you can see huge pbs. | ||
| The_Lone_Wolf |  | ... | 17-06-2016 @ 12:19 |
 I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | scruffmcbuff said: I've heard if you do defecit twerks with chains whilst implimenting the cube method you can see huge pbs. I'll rewrite the program this weekend. My glutes are going to be like hot air balloons! | ||
| The_Lone_Wolf | | ... | 17-06-2016 @ 12:36 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | In recent weeks I've developed some form of leprosy and I'm starting to fall apart... Wednesday nights tip dipping into block pulls has left me with a strained left trap, and I think I slept funny which caused my left shoulder to be a bellend. Regardless of my new found disease I woke up 10 minutes before my alarm and even thought about sliding my hampton into the good lady... In the end I fell asleep and was woken by alarm. Out of bed, kettle on and get the wheels in motion. I did some light band work in the kitchen to try and loosen up, with the hope that my left shoulder would cheer up. I felt like a young Mr Motivator for a few seconds before going to the toilet for my usual caffeine induced clear out. I got to the gym at 6 and went through the usual motions. Warm ups with some bands and I resorted to the spikey massage ball to work my on left trap. I thought I'd play it safe and do some light benching as my left shoulder was being a bit iffy. Bar x 10 40kg x 5 60kg x 5 80kg x 90kg x 5 100kg x 5 Despite some sloppy lines, it all felt easy enough but my left shoulder was still not behaving. I dropped the weight down for some speed work and to take it easy. 70kg x 3 for 8 sets Some of these were silly fast, but my left shoulder/pec were still giving me a little bit of hassle. More shoulder work with bands and stuff. Some DB Shoulder pressing. More band work. Done. By the time the session was done my lefty felt better, so I need to keep on top of that with some prehab. I got on the scales when I got home and was bang on 115kg... The missus then commented that my power belly was looking impressive, or what he really meant was, I'm getting too fat. What is life... | ||
| CraigApp | | ... | 18-06-2016 @ 08:01 |
Member 6051, 47 posts SQ 140, BP 90, DL 215445.0 kgs @ 79kgs UnEq | The_Lone_Wolf said:In recent weeks I've developed some form of leprosy and I'm starting to fall apart... Wednesday nights tip dipping into block pulls has left me with a strained left trap, and I think I slept funny which caused my left shoulder to be a bellend. Regardless of my new found disease I woke up 10 minutes before my alarm and even thought about sliding my hampton into the good lady... In the end I fell asleep and was woken by alarm. Out of bed, kettle on and get the wheels in motion. I did some light band work in the kitchen to try and loosen up, with the hope that my left shoulder would cheer up. I felt like a young Mr Motivator for a few seconds before going to the toilet for my usual caffeine induced clear out. I got to the gym at 6 and went through the usual motions. Warm ups with some bands and I resorted to the spikey massage ball to work my on left trap. I thought I'd play it safe and do some light benching as my left shoulder was being a bit iffy. Bar x 10 40kg x 5 60kg x 5 80kg x 90kg x 5 100kg x 5 Despite some sloppy lines, it all felt easy enough but my left shoulder was still not behaving. I dropped the weight down for some speed work and to take it easy. 70kg x 3 for 8 sets Some of these were silly fast, but my left shoulder/pec were still giving me a little bit of hassle. More shoulder work with bands and stuff. Some DB Shoulder pressing. More band work. Done. By the time the session was done my lefty felt better, so I need to keep on top of that with some prehab. I got on the scales when I got home and was bang on 115kg... The missus then commented that my power belly was looking impressive, or what he really meant was, I'm getting too fat. What is life... Absolute lols. How do you feel about being a more portly gentleman? Do you enjoy the powerful feeling? Do you feel slower? When I hit 97 Jan 15, I felt strong but slow. Now I feel weak and fast. There is no middle ground. Ha | ||
| The_Lone_Wolf | | ... | 18-06-2016 @ 09:14 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | CraigApp said: Absolute lols. How do you feel about being a more portly gentleman? Do you enjoy the powerful feeling? Do you feel slower? When I hit 97 Jan 15, I felt strong but slow. Now I feel weak and fast. There is no middle ground. Ha I feel strong and powerful, and stil feel like I could shift if if I wanted too also, but my fitness is terrible and always has been... Maybe that's unfair as I'm quite fit still just not blessed with endurance. I weighed in at 93.8kg the morning of the competition last year and that was very light for me. Although I felt good and put in a good performance, I didn't feel as strong as now. Ideally I think I'd sit best around 105 give or take a few kilos, but at 115 I feel uncomfortable. I'd say most likely because the weight I've gained isn't quality weight and my clothes all feel very tight. I've always said I wouldn't compete in the opens as I would get too fat, and I've proved myself correct despite the fact that I'm not even competing this year. I'm going to tidy up the diet for a bit and try to drop a bit of weight while working on these niggles and mobility, but this year I still have my eyes set on some big strength goals, then once I hit them I'll drop some weight and lean out. But now, it's time for a fry up. | ||
| The_Lone_Wolf | | ... | 20-06-2016 @ 13:56 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | With my recent changes of my training schedule, training on Saturdays is a bit of a hit and miss affair. This weekend I could have trained but decided to take the weekend off to rest and hopefully heal up. The glorious beauty of a lay in until 9 on Saturday morning was very welcome, and when I got out of bed to start the day the missus said we could have an early fathers day lunch. Jackpot! A nice little trip to GBK in town and I had inhaled mounds of beefy goodness and was happy with life. Overall it was a good weekend with some welcome rest and food. Life at times is very good! I was surprisingly chipper this morning when I got out of bed at 5 and got the training rituals underway. My plan to squat was slightly at risk as I could feel my groin not quite on point as I was getting dressed, but it soon went away after a good warm up and dance routine. To test the waters, I decided to work up to a decent weight for a few reps and play it by feel. Then drop down for some volume. Warm ups done, time to get under the bar and get squatting. Bar x 10 70kg x 5 120kg x 5 150kg x 3 180kg x 3 Belt on 200kg x 3 Belt off, time to be a knob. 120kg x 10 120kg x 10 120kg x 10 120kg x 10 120kg x 10 Done! The first positive is that I didn't feel any pain when squatting, so that is the biggest positive from today. The triple with 200 was a bit slower than I'd like, and the last rep wasn't the easiest of my life, but I got it done. Considering it's the most I've squatted for about 5 weeks I'm fairly content... Hopefully things can pick up now with some good luck. The idea to do 5 sets of 10 was one of the worst I've had a long time mind, as I was bordering on puking a few times. I'm such a bellend. I also used my squat shoes today and enjoyed it, along with focusing on some ankle mobility as I've got a lot of tightness in my left ankle that has come out of nowhere. I filmed from behind today to mix it up... | ||
| CraigApp | | ... | 21-06-2016 @ 21:13 |
Member 6051, 47 posts SQ 140, BP 90, DL 215445.0 kgs @ 79kgs UnEq | The_Lone_Wolf said:With my recent changes of my training schedule, training on Saturdays is a bit of a hit and miss affair. This weekend I could have trained but decided to take the weekend off to rest and hopefully heal up. The glorious beauty of a lay in until 9 on Saturday morning was very welcome, and when I got out of bed to start the day the missus said we could have an early fathers day lunch. Jackpot! A nice little trip to GBK in town and I had inhaled mounds of beefy goodness and was happy with life. Overall it was a good weekend with some welcome rest and food. Life at times is very good! I was surprisingly chipper this morning when I got out of bed at 5 and got the training rituals underway. My plan to squat was slightly at risk as I could feel my groin not quite on point as I was getting dressed, but it soon went away after a good warm up and dance routine. To test the waters, I decided to work up to a decent weight for a few reps and play it by feel. Then drop down for some volume. Warm ups done, time to get under the bar and get squatting. Bar x 10 70kg x 5 120kg x 5 150kg x 3 180kg x 3 Belt on 200kg x 3 Belt off, time to be a knob. 120kg x 10 120kg x 10 120kg x 10 120kg x 10 120kg x 10 Done! The first positive is that I didn't feel any pain when squatting, so that is the biggest positive from today. The triple with 200 was a bit slower than I'd like, and the last rep wasn't the easiest of my life, but I got it done. Considering it's the most I've squatted for about 5 weeks I'm fairly content... Hopefully things can pick up now with some good luck. The idea to do 5 sets of 10 was one of the worst I've had a long time mind, as I was bordering on puking a few times. I'm such a bellend. I also used my squat shoes today and enjoyed it, along with focusing on some ankle mobility as I've got a lot of tightness in my left ankle that has come out of nowhere. I filmed from behind today to mix it up... Top squattage | ||
| The_Lone_Wolf | | ... | 24-06-2016 @ 15:18 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Cheers Craig, not quite at my best yet but getting back into the flow. I'd like a 250 in my next training cycle and then 275 by the end of the year. | ||
| The_Lone_Wolf | | ... | 24-06-2016 @ 15:19 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | I was unable to train on Wednesday night due to family matters, so ended up doing the planned deadlift session on Friday morning (Today) instead. I had hoped to try and squeeze deads and bench into one hour, but it wasn't to be. I was up at 4:44 as my son decided to start his day, and despite him waking up in a fantastic mood, my missus and I was not on the same wavelength. With everyone bar my little girl up before 5, I went through my rituals and got to the gym early only to find it locked. A slight matter of confusion as to who had the key was resolved when the owners partner went home to get it. Into the gym for 6:10 and warm ups were under way... Obviously my pre workout kicked in and I spent more time on the toilet than warming up, but actually felt pretty good. I decided to keep the plan for deadlifting off blocks, as my groin tweak is still slightly there. Block pulling despite it feeling odd as a movement, doesn't seem to cause any pain in the tender zone. So off I went. Deads from 4' blocks - No straps or belt 70kg x 5 70kg x 5 120kg x 3 120kg x 3 150kg x 2 180kg x 1 210kg x 1 Working sets 240kg x 2 210kg x 3 210kg x 3 210kg x 3 120kg x 10 120kg x 10 120kg x 10 Done. Short and sweet like a gingerbread mans phallus. Everything felt good, and this variation of deads really hits my whole back. 240 was comfy enough and I could have gone more, but decided to play it safe for only my 2 time doing these. No need to be too greedy at this stage. 210 were smooth and felt fast, and the 120 for 10's were actually quite fun. Just some cardio mixed with TUT. I've just had another GBK business lunch too which I didn't pay for, so that was great. Everything's coming up Millhouse! Only got 1 rep on camera, I need a new phone! Any tips or pointers on the block pulls? | ||
| The_Lone_Wolf | | ... | 28-06-2016 @ 10:15 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | I trained yesterday morning (Monday) and it went ok... Actually, I'm not happy about it really but these things happen. I seem to be trundling along at present in somewhat of a stop start manner, and it is pissing me off. Last week I only trained twice (Squats and deads) and I thought it might be possible to squat and bench in the same session yesterday to make up for last week. It was a silly idea though and it was never going to work, so I just squatted instead. I woke up yesterday feeling pretty well rested, so was looking forward to my session. I hit trebles last time and thought logic dictates that I move onto doubles. So the plan was to work up a fairly heavy double and then do some back off work. Warm ups were ok, but the gym was busy so I had to use a whippy bar and bumper plates instead of the delicious Elieko stuff. Squats Bar x 10 60kg x 5 60kg x 6 110kg x 3 110kg x 3 150kg x 2 175kg x 1 Belt on 190kg x 1 Working sets 210 x 2 (was actually 205) 150kg x 6 130kg x 10 130kg x 10 130kg x 10 130kg x 10 130kg x 10 Done and cranky. The warm ups felt fine but I didn't really click into top gear today. By the time I got to 190 I felt ok, and filmed it but then my phone died again. The 190 was ok, but the 210 was slow and I wasn't happy. I was even less happy when I saw it was 205kg. I decided to leave it there as the mental damage had been done and I didn't feel like a bugger double was there. So I dropped down to 150 for 6 and then decided to kill myself with 130 for reps. My little groin tweak is still there too, but it only flared up in my work prior to squats, but I think that is still playing on my mind when squatting. I've also got a strain in my left calf too which is odd. Here is the 190, and depth looks to be nearly in if you pause it at the right moment haha. | ||
| The_Lone_Wolf | | ... | 30-06-2016 @ 12:14 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Last night I should of deadlifted, but I benched instead because I roll like a marble and do what I want. I did feel an extended rest from deads may help my groin tweak too. Bench - Every Rep Paused Bar x lots 60kg x 6 60kg x 6 80kg x 3 100kg x 3 110kg x 3 60kg x 10 60kg x 10 60kg x 10 60kg x 10 60kg x 10 Fluff Done. A pretty mundane session but got something done. I do find with reps that my line has a tendency to wander, and every rep is different. Something I need to work on for sure. Deads on Friday and maybe push the singles up a bit more, would be nice to get something 260 plus. | ||
| The_Lone_Wolf | | ... | 04-07-2016 @ 12:29 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | The weekend has been and passed, so any real memories from my deadlift on Friday have been destroyed due to copious amounts of BBQ food, booze, loud music and minimal sleep. Here are the two vids I took of the deads from blocks... 260kg x 1 280kg x 1 As the vids show, 260 moved ok but 280 was a bit stinky... It went up though with no straps or hitch, so not all bad. I did some sets of 10 after but nothing too heavy. | ||
| The_Lone_Wolf | | ... | 04-07-2016 @ 12:51 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | This weekend was spent at the grillstock festival, which for me is borderline heaven. https://grillstock.co.uk/festival/ Meat and lots of it, with some good music and some good weather, oh and a few drinks too. I ate a lot, sadly not as much as I wanted too as it was quote expensive, but I did eat the best burger I've ever had and also got a free tomahawk steak too that was sublime! When the alarm went off this morning at 5 I snoozed it twice and then somehow managed to get myself out of bed. With a busy weekend of goodness behind me, with not much sleep and also being sun burnt, I decided to take it easy on the squats this morning. I got to the gym late and started my warm ups. Everything felt ok, with no injury niggles flaring up... Which was nice. Tired and drained yes, but no pain... I'll take that! Bar x 10 70kg x 8 110kg x 6 150kg x 3 Working sets 180kg x 5 140kg x 10 140kg x 10 140kg x 10 140kg x 10 140kg x 10 Done! Well that was rancid! The 180 for 5 was ok, but I didn't feel up for anything heavier today, so decided to continue with the 5 sets of 10 I've recently adopted. Last week was 130 x 10, so I had to up it. It wasn't easy to complete the 5 sets, but I did it. Next week I may shoot for 150 x 10 for 5 sets, but we shall see. I'm worried that my top weights are falling while I build up my work capacity. We can't have it all it seems. | ||
| The_Lone_Wolf | | ... | 07-07-2016 @ 12:21 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | Training has hit a bit of a freestyle approach recently, and that has caused me to be a bit sloppy I think. Although I'm still training and getting some work in, I'm not really happy with my progress and my body comp is pretty terrible at present... I'm getting to that super fat point now of not even looking like I lift, which is a terrible thing. I made a choice at the start of the year to focus on strength, and set my goals and numbers accordingly. I had some success, and I set new goals off of that. However at present I'm just hunting down numbers in the gym with no real fire or hunger... Last night at the gym I was chatting to my coach and a buddy, and we was speaking about a local strongman comp that has been announced for the tail end of October. They both seem up for it, and I'm also tempted... So I may go off plan and compete this year. We shall see, but I'm fairly tempted by the thought as the events look good and it will also give my training some extra kick, and it will also be fun to compete in the opens class with my two mates who are both under 90's stepping up for a challenge. With that being said, I also did some training. Wednesday has become bench night and I fancied doing some singles to try and get my form a bit tighter. Band warm ups, mobility, sensual dance moves. All Reps paused Bar x 10 60kg x 5 60kg x 5 70kg x 3 80kg x 2 Working Sets 90kg x 1 100kg x 1 110kg x 1 120kg x 1 130kg x 1 - More TnG to be fair 70kg x 10 70kg x 10 70kg x 10 70kg x 10 70kg x 10 Done. Well an unexpected PB was a nice surprise, but as the video will show, technically it was very sloppy as I lost my line, it wasn't to commands, it was touch and go and I didn't use any real leg or hip drive. My setup was also crap too, but it was a PB none the less. My bench needs some real work and refinement, but so far I've got away with it so far. As always, please slay my form and tech where possible. Peace and love. | ||
| The_Lone_Wolf | | ... | 08-07-2016 @ 12:03 |
I eat a lot of meat Member 5124, 3014 posts SQ 245, BP 130, DL 275650.0 kgs @ 105kgs UnEq | I seemed to have developed a strain in my right glute, which is pretty uncomfortable in my day to day business. I'm not sure how, but I just feel a bit beat up at present. The benching from Wednesday night has taken it's toll too, so yesterday evening I got the missus to give me a massage to try and help me out. This morning I woke up at 4:45 when my little girl came into my room, so I got out of bed and settled her back to sleep. I then foolishly got back into bed and went back to sleep only for my alarm to go off at 5:05 and to feel like complete crap. I finger blasted the snooze button like a magaluf teenager, and eventually got out of bed at 5:37. A cup of coffee downstairs and work out a plan of attack for my deadlifts. I decided to abstain from any pre workouts today, and just went into the session with a cup of black coffee and some water. I felt beat up when I got into the gym and just decided to have a light session, and try to listen to my body and be sensible. My usual warm ups with the bands and some dynamic stretching didn't really feel me with any real desire or belief either, so I decided to try and pull from the floor and see if my groin tweak was still there. Deads Bar x a few 70kg x 5 - purposely very slow concentric and eccentric. 70kg x 5 - with bands to add tension at the top. Again slow tempo 70kg x 5 - purposely very slow concentric and eccentric. 70kg x 5 - with bands and as fast as possible. 120kg x 5 - Again very slow concentric and eccentric. 120kg x 5 with bands as fast as possible. 120kg x 5 - very slow concentric and eccentric. 120kg x 5 with bands as fast as possible. 5 sets of 10 - Front foot elevated split squats per leg. Band work and mobility. Done. All in all, a very quiet and slow paced session trying to just get the body working as it should. I actually felt amazing after the session and wanted to then go into a full scale session... It wa a full scale warm up if anything, and then wasted. Hey ho. One positive was that my groin tweak didn't appear, so that was nice. The front foot elevated slut squats were horrendous, but really helped open me up. I really need to do more of those. One day I will be strong. Have a good weekend people. | ||
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