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The_Lone_Wolf
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2016/01/12 15:55:42 (permalink)

The Lone Wolf - Factory Reset!

Welcome one and all to my new journal.
 
I never buy into the whole new year new me guff, and I'm not really one for new year's resolutions, but to be brutally honest I just feel like a fresh start. I must admit, I'm rather fond of my previous journal and it encapsulates the up's and downs of my life in that time period. Looking back at my last journal, a fair amount happend in the time span (931 days to be exact), but I feel it has come to an end... Besides, I'm not one for looking back, so onwards and upwards it is!
 
For those interested, here is a link to my previous journal...
 
http://www.muscletalk.co.uk/The-Lone-Wolf-Strength-is-never-a-weakness-m5058237.aspx
 
I feel different to the person who started that last journal... I can't fully explain it, but I have a different outlook on my life to back then. I feel wiser, more mature and my goals have changed. When it comes down to the bare bones, I'm a simple man in his early 30's, with 3 kids and a stressful job. I love my family, I love eating, and I love training, so that is what this journal will be all about.
 
 
Here are my current main best lifts:
 
Deadlift - 252.5 kg (Hook grip, no belt)
Back Squat - 230kg (Neoprene Sleeves and Belt)
Front Squat - 172.5kg (Neoprene Sleeves and Belt)
Push Press - 120kg (Single Ply Sleeves and Belt)
Strict Press - 90kg (Single Ply Sleeves and Belt)
 
When it comes to goal setting, I'd be foolish to sit here and say I'm 100% going to deadlift 300kg this year... Don't get me wrong, I'd love to deadlift 300kg this year but I'm a realist and know that strength training is a marathon and not a sprint. With that in mind, I feel a reasonable amount to add onto my lifts would make the following goals reasonably realistic.
 
Deadlift - 275kg (25kg increase)
Back Squat - 255kg (25kg increase)
Front Squat - 200kg (25kg increase)
Push Press - 140kg (20kg increase)
Strict Press - 110kg (20kg increase)
 
I've left bench press off, because I never do it and despite having an urge to return to it this year, I will most likely use it as an accessory movement only in the form of close grip benching. 
 
With all that said, it's time to get back to work. The quest for strength gains starts now... No retreat, no surrender!
 
~~~~~~~~~~~~~~~~~~~
Most recent goals can be found on this post...
http://www.muscletalk.co.uk/FindPost/5421377
 
 
post edited by The_Lone_Wolf - 2017/03/03 16:20:26

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On The Flop
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 15:59:15 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:38:32

 
Let's start it off with these.
 

'Embrace the suck, and never give up'!
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toke
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 16:05:04 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:38:35
He's back in the game...IN...
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 16:37:28 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:38:40
Obviously IN!!!! ūüí™ūüėĀ

 
 
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Kaneda
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 17:36:58 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:38:41
Wooooooooooo!
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Greyphantom
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 18:31:31 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:38:45
yeah I might keep up mate... read from time to time... wait did you say boobies... IN...
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dirtyvest
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 18:43:00 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:38:48
Can I join the clique?

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 19:07:22 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:39:01
Let's do this! Beast!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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newcastle
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 19:23:07 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/12 19:38:58
They're some big old PB's mate, hats off.
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The_Lone_Wolf
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 19:42:56 (permalink)
Thanks for dropping in and commenting guys, it's very much appreciated.
 
In terms of the current PB's that I listed, they've all come in the last few months, so I feel in a good place to push on and work towards my new goals.
 
I'll put a post up soon with my training plans and ideas, and also my nutritional and supplement protocols.
 
I'd like to think that this journal, and this opening page will set the foundation for some big numbers, and as long as I stay healthy and consistent, I know I can hit all those numbers. 
 
ONWARDS!

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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/12 19:49:14 (permalink)


My new sparkly journal
 
 
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/13 14:02:41 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/13 14:33:36
All those goals are do able this year without doubt mate.

 
 
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 13:47:47 (permalink)
Training!
 
I've been lucky enough to be given a training program and template from the strength savage and wise owl that is AMH_Power (From Sugden) - He also does Ox's training too. The principles and simple, and the theme is the same... Volume and percentage manipulation. 
 
This will be my training lay out for the next few months...
 
Monday 6AM - Front Squats and Push Press (Axle)
Tuesday - Rest
Wednesday 9PM - Deadlifts and Accessories. 
Thursday - Rest/Conditioning
Friday 6AM - Strict Press and Accessories. (Friday 3PM Optional Fluff)
Saturday 6AM - Squats and Accessories
Sunday - Rest
 
Simple and hopefully very effective. 
 
My first issues, and concern, is my lack of strength endurance and fitness. My work capacity is not great, and I'm like a cheap candle from the ¬£1 shop that burns bright but burns fast. So jumping in with the full program would be a recipe for trouble, so I've tweaked it slightly and the first run of the cycle will simple be a fact finding mission. My first full week of training was completed last week, and followed the intended split but not the workload. I simply started in the 55% range and did speed work for my main lifts, simply to gauge the timings of sessions and get used to the system. 
 
This week has gone, and I've nearly completed week 1. Thankfully I set my maxes a little lower than my true 1RMs, and the reason for that was again to hopefully get a full cycle under my belt and not burn out like said cheap candle.
 
From memory I put my working maxes into the program as...
 
Deads 240
Squat 220
Front Squat 160
Strict press 85
Push Press 115
 
This week has been tough, despite the lower numbers he volume has been hard work, and with the added measure of accessories, it's been a ball bag tester. Having skipped any real accessory work over the last few months, just that alone has done me in. I've also decreased my rest periods to try and get the required amount done in my time windows... All in all I need to up my game. 
 
Food will be the same as always... Calories around 3.5k wit protein around 250g, and the rest coming from fats and carbs. I'm having carbs every day, but generally higher on training days and more fats on rest days.

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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 13:57:40 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/15 15:03:04
You have a training plan. You have a nutrition plan. Only one thing left to do..


Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 14:03:34 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/15 15:03:00
With Aarons help you can't fail Wolfy, trust me!
Time to kick it up a gear! Will follow with interest!

 
 
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 14:11:20 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/15 15:02:56
I think you'll find you should quickly adapt to the workloads so don't sell yourself short for longer than you need to.
 
Plans are good, we like plans, plans that are followed are successful plans. And the more you say the word plan(s) the more weird the word plan sounds. Good luck with the plan.
 


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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 14:37:12 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/15 15:03:12
Looks good mate. What's the aim with the diet? I assume 3.5k would see you dropping a little weight?
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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 15:11:51 (permalink)
Kaneda
Looks good mate. What's the aim with the diet? I assume 3.5k would see you dropping a little weight?



Well we shall see... I'm not overly fussed with weight, more strength and performance than appearance. Ideally I don't want to drift too far away from 105kg though.  
 
3.5k is my planned minimum, so some days I'm going over. Trying to get back to a consistent nutritional routine has been an issue, but I'm hitting my calorie targets in the end. There have been days when I've been in the office and fasted due to time constraints, and lack of food prep, where I've take a detour on my way home via fast food drive throughs. Calories are going in anyway haha.
 
I certainly bigger and carrying more size than a few months ago that's for sure. Clothes are tighter, and my fuel tank is larger. To be blunt, I'm fatter.

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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 15:34:04 (permalink)
As I haven't made any real post training session posts detailing my goings on this week, I'll post a brief summary...
 
Monday
 
Front squats -
 
Top set:  135kg x 5 x 1
Volume sets:  125kg x 5 x 4
 
Axle clean and press -
 
Top set: 90kg x 5 x 1
Volume sets:  80kg x 5 x 4
 
Accessories: Face Pulls supersetted with Tricep work 3 x 10 of each. 
 
Summary: 
 
Hard work to be honest... The fronts were very hard, took it out of me! Axle clean and press was a bit better, and moved ok, but the whole session left me feeling it all over. 
 
Wednesday
 
Deads -
 
Top set: 205kg x 5 x 1
Volume sets:  185kg x 5 x 4 from 2 inch deficit
 
Accessories: Front Foot Elevated Split Squats twinned with Weighted back extensions - 3 x 10 of each. 
 
Summary: 
 
Deads are still my nemesis... My whole body felt wrecked after these and I think I pooped a segment of my spine out later that night. My lower back was fried from the back extensions, and the volume on the deads wiped me out. I'm glad I set my starting maxes lower than I should.
 
Friday
 
Strict log press -
 
Top set: 72.5kg x 5 x 1
Volume sets:  65kg x 5 x 4
 
Accessories: Seated DB press supersetted with DB lat raises 3 x 10 of each. 
 
Summary: The tank ran out of steam on the very last rep of my strict log. Accessories were a grind too.
 
So far, so good though. Hard work, but I will hopefully see some good results from it all and will start adding in more accessory work once I get better.
 
Squats tomorrow, can't wait! 
 
 
 

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Re: The Lone Wolf - The Quest For Strength 2016 2016/01/15 15:36:54 (permalink)☄ Helpfulby The_Lone_Wolf 2016/01/15 15:42:44
A solid start to your new sessions there Wolfy, i like it.

 
 
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