The wolf pack journal

[thewolf]

Greetings,

I'm a long time, on-again, off-again lifter that just started powerlifting about a month ago. spent nine years training for and competing in MMA so this powerlifing thing is kind of a fun change. Here's what I did today. I'm in a volume cycle trying to build up some muscle and rehab a tricep.

warm-up: 15 box jumps -- about 2.5 ft.
Squats:
265x5x1
365x3x1
295x5x1
335x3x1
305x5x1
315x4x11

Bench:
135x5x1
185x3x1
175x3x1
165x4x1
155x5x1
165x5x1
175x4x1
185x3x1

Deads:
365x3x1
315x3x2

I'm backing off the deads a little because it's my strongest lift at the moment. My 1RMs are dead = 405; bench=215; squat = 405.

during the current cycle trying to keep all my work between 65% and 80%.

Darrin "the wolf" Coe

 

[woodswise]

Welcome to TID. Good first post. I hope to see many more like it!

 

[Turbolag]

Welcome to the board man!

Are you still gonna compete in MMA?

Nice squats and volume man.

 

[5.0]

What are your starting stats?

 

[Bullmuscle7]

This great wolf! I want to hear more!

 

[thewolf]

Today's Workout:

I'm currently weighing about 255lbs. I started training seriously the end of May this year. My starting lifts were: Bench=95lbs; Deads=225lbs; Squat=225lbs. Since then I've worked out 27 days total. part of my gains was of course just getting my technique down.

today was another volume day but a little different. Kept all lifts at 75% 1RM and put more focus on deads as my squats were feeling tired.

Box Jumps:
18'x10x1
24'x10x2

Deads:
315x4x4
315x2x4

Bench:
160x4x10

squats:
305x4x5

I tried to push these by limiting rest periods to 1 minute except for the last couple of sets of deads

total time: 1 hour and about 10 minutes
total sets: 23
total reps: 109

btw, I'm 44 and can't do MMA anymore because I had a neck injury during one of my practices and now have a titanium plate in my neck. I coach college students now so that I can at least get some mat time in.

Darrin "the wolf" Coe

 

[thewolf]

Wolf pack journal -- I hate my back

Friday's workout sucked banana peels. I was going to try to do some variations on the big three and much pain followed. Not cause I worked real hard but because I have many long time injuries in my back and they all exerted themselves on Friday.

Started out warming up with box jumps: 18 inches x 10 x 3
went downhill from there.

zercher deadlifts: 135 x 5 x 3

extreme burning and pinching in lower back, difficult to walk. Decided to stretch it a little with Romanian DLs:
136 x 5 x 3

barely standing so decided to switch to flat dumb bell bench. Figured if I can't stand at least I can still lift.

50x10x1
70x3x1 --> couldda got more but I have a damaged right tricep that decided to give out at the top of number three because I pressed with my elbow in the wrong position.
65x6x3 --> better focus, kept my elbows in correct position
60x6x3

after benching my back felt better and a couple of guys showed up at the gym and got me a little motivated so I switched to narrow grip dead lifts:

295x3x1
315x3x1
275x5x3

and just cause I'm an idiot I decided to finish with kettlebell cleans

40x10x1

I then shuffled out of the gym with my legs going numb. Currently, my back goes from feeling good to crippling, can't walk burning in the lower back. Trying to give it some rest today and Sunday. Gonna be pissed if I struggle on Monday. Got work to do and goals to achieve.

Darrin "the wolf" Coe

 

[Pawghunter]

I see you progressing rapidly as you get reaclimated to lifting. I am also a long time on again off again lifter getting back into the game. I started again in March and have made steady progress to this point. I hope you have some success on your lifting comeback trail. Good luck!

 

[thewolf]

Wolf pack journal 7-28-14

wasn't looking forward to today but it turned out ok.

had limited time for a workout so tried something different.

alternated between bench and squat (1 min. rest between each set them rested 2 min and started over), then ended with deads. Managed to get 18 sets in an hour.

warmed up with a set of box jumps.

then:

bench: 155x5x1
squat: 305x4x1
bench: 165x4x1
squat: 315x4x1
bench: 175x4x1
squat: 365x3x1
bench: 175x5x1
squat: 365x3x1
bench: 175x5x1
squat: 365x3x1
bench: 175x5x1
squat: 365x3x1
bench: 175x4x1
squat: 365x3x1

Deads: 315x3x1
365x1x1
405x1x1
415x1x1 PR

The deads felt great which was nice after last week's bad back attack
the squats sucked. felt like my form was totally off and everything felt heavy.
bench never feels good.

The wolf

 

[thewolf]

wolf pack journal 7-29-14

Not a bad day today:

Squat: 315x3x1
rest: 1-2 min
bench: 135x5x1

rest 2-3 min

squat: 356x3x1
rest: 1-2 min
bench: 225x1x1 PR

rest: 2-3 min

squat: 365x3x1
rest 1-2 min
bench: 185x4x1

rest 2-3 min

squat: 365x3x1
rest: 1-2 min
bench: 185x4x1

rest: 2-3 min

squat: 335x3x1
rest: 1-2 min
bench: 185x3x1

rest: 2-3 min

squat: 335x3x1
rest: 1-2 min.
bench: 175x4x1

rest: 2-3 min.

squat: 335x3x1
rest 1-2 min
bench: 175x4x1

rest 2-3 min

squat: 315x3x1 -- Deep as could go
rest 1-2 min
bench: 175x4x1

rest 3 min

Romanian deadlift:
135x5x1
185x5x1
205x5x1
225x5x1
RP = 2 min.

total time: 1 hr, 15 min
total sets: 20
total reps: 75

 

[Turbolag]

Nice work dude!

How does your neck feel during your workouts?

 

[Bullmuscle7]

Wild workouts there wolfy! I'm enjoying this!