Wolf's Log

[Wolf]

As a heads up, this log isn't going to be updated very often for the next month or two. I've had a really long lay off from any lifting and I'm on the last leg of a cut. I've rehabbed some injuries back to nearly 100 percent, dropped my weight from 234 to 199. I started bodybuilding years ago and switched into powerlifting and more recently into training in submission grappling and muay thai/kickboxing.

Before I had my injuries and a few personal things I would walk around at 180 with the intention of cutting weight to 167 before a competition date so that I would come in a full weight class ahead day of competition. Most water I've cut during a practice cut was 16 or 17 pounds but my performance suffered the next day so I tried to keep it below 15.

I probably will be close to 180 by the start of august and I should be back in muay thai classes by then and a once weekly full stand up and ground work session with one of my trainers. I'm a low carb dieter. On lifting days I try to get in around 3000-3500 calories and on sparring days up to 4-5k calories to maintain body weight. This years goals are to get into and win a grappling competition, get my three lift total to at least 5-6 times body weight and maybe an amateur fight.

[AllTheWay]

im looking forward to following along. i dont know much about grappling or the like. other than it looks like it takes a ton of energy and it hurts

[PillarofBalance]

It'll be cool to see a different kind of training... I'm in bro.

[Wolf]

im looking forward to following along. i dont know much about grappling or the like. other than it looks like it takes a ton of energy and it hurts

It tends to only hurt later on, while its going on it's not so bad.

It'll be cool to see a different kind of training... I'm in bro.

Thanks for coming along for the ride guys.

I've been working a tech job recently and It's been eating up a lot of my time. I got over a small case of food poisoning as well. I've taken a break from cutting because of how long I have been dieting, my weight is around 196-197 now. The carb load brought it back up to this range after I had actually hit 192. The goal right now is to get just under 180, so I'm thinking either a 9-10 week run of a CKD so I can do some recomp and actually train.

I will probably do a very hard 2 week cut to start things off, it should get me closer down to 180 quicker so I can spend more time training, then the rest of the year after I hit 180 will be dedicated to just getting my numbers and conditioning up and slowly getting my body fat down so I can just be a lean 180, maybe i'll go as high as 190.

[HisAngriness]

muay thai training is NO JOKE man. i only trained for a year and decided to go back to conventional boxing.
i just wanted to fight man, i didnt wanna work that hard. i lacked the discipline. lol
i'll definitely be following along the art of eight limbs/mma log

[Wolf]

Thanks for coming along..

Last Friday I had a jiu jitsu class that was being offered. I'm sore in places where I forgot there were muscles. A big part of the class was me relearning how to take a fall from various positions, a little hard on the neck because of having to relearn to keep the chin tucked in. Went over some counters and some strikes. All in all it was fun.

Sometime next week I will get back to lifting, doing a recomp. My non training days will be those very low calorie days with 200 grams of protein and a bunch of veggies. My training days will be around 1.5k calories, 200-230 grams of protein and the rest in healthy fats, maybe some coconut milk before I workout. I will do a 24 hour carb load every week with as little sugar as possible during the carb load, save for about 50 grams immediately after I train to prep my body for better glycogen uptake. Carb loads will be around 100-150 grams of direct protein intake and the rest will come from the carb intake, which is going to start out at at least 500 grams the very first day and I will most likely ramp it up towards 700 as the weeks go on.


I'm going to go right into westside, but no maximum effort until the second week. I figure if I'm going to do it I might as well start now. Tabata sprint intervals on the erg rower 2-3 times a week. Next week monday will probably be me listing my first numbers up. I will probably do a very small cut until monday to just jumpstart the last of my fat cutting.

[Wolf]

Hit 190 today, done with this cut. From here on out its CKD and my target is to stay around 185. I had a talk with some of my grappling and striking partners and they were suggesting that if my endurance were at this level now then the drop to 170 isn't going to do much, especially since it means another 7 week cut. I probably will start training this monday again, 9 weeks just for strength and conditioning then I'll start up with the grappling stuff, I want to enter a state level tournament by february. That's it for now on that end

CKD will probably be 2000 calories on training days, 1.5 on off days, carb load once every 7-10 days depending on how I feel.

[Wolf]

I start training and CKD today, so excited, west side approach.

[Wolf]

I took today as an opportunity to do my conditioning day. Some warm ups, neck work, flexibility work, mat work. My training schedule will be as follows.

Saturday - Carb up
Sunday - Conditioning work to reestablish ketosis, empty liver glycogen stores, etc.
Monday - Upper body dynamic effort in morning plus tabata sprints at nights
Tuesday - Lower Body DE
Wednesday - Tabata sprints in the morning + tabata sprints at night
Thursday - Upper body max effort
Friday - Lower body max effort plus tabat sprints at night, start carb up


My primary goals of this week are to establish my primary weaknesses in muscular groups as well as any weaknesses in form. I am going to establish a base level of volume that I can perform per a workout with the intention of increasing the amount of work I can perform in a given time period over the next few weeks. The goal is to increase at least 1 percent in total volume in X amount of time week to week or to decrease my total work time by a few seconds week to week. Being in an under-trained state I know the goals are fairly low and I am likely to breeze by most of them, however I know that long run I am not going to be able to sustain increase in my performance at the same rate. I want to do this without compromising my ability to produce force and maintain speed through my workout.

In the next 9 weeks I want to be able to perform 9 percent more volume or do it in a few percent less time. I don't intend to get injured at all. My secondary goal is to increase my peak levels of strength. Even though I'm going to be doing west side, I'm not doing it to compete as a single lift competitor so it doesn't kill me if I don't; add X amount of pounds to my one rep max. My use of Westside is because of its overall package, the increase in muscle size, recuperation, ability to perform work, cardiovascular ability.

[PillarofBalance]

Damn thats a good schedule. I love the line "I don't intend to get injured at all." Looking forward to viewing this bro

[Wolf]

Thanks man.

Day 1 was a bust. I woke up really early, got everything ready, figured I would check my mail to see if I had anything for work for when I came back home. I had an email asking me to come in about 2 and a quarter hours earlier than I usually do. I woke up about 3 hours earlier than I usually do, I literally would not have any time to even workout for 10 minutes if I tried to go. So I worked from 8:45 to 6:30 got home around 8, went food shopping and now I'm here typing this post about to cook.

I bought some l-tryosine during work, I haven't really felt much of an effect from it which isn't a bad thing I suppose. I'd rather it work and me not feel all jittery than the opposite. We'll see what happens tomorrow. Work has piled up so many projects in a short time span, it's really hectic and fun and exciting all at the same time. I've going to go from coding to graphic design to physical networking all within this week. So I am very excited.

[Hulk]

post some pics so we can keep you accountable. maybe not an issue for you but is for me just a suggestion.

[Wolf]

Upper body DE

Benching warm up
45x3
45x5
45x5
65x5
95x3
115x3x9
115x1 (second rep failure) twice

DB bench
25x16
25x10

Skull crushers
25x8
25x5
25x4

Db military press
30X5
25x7
25x4

DB cleans
15x10
15x11

DB rows
40x12x3
40x8

Pulldowns
70x8x2
90x8

Hammer curls
15x10
15x6


Bought some converse to lift in, felt very good. Benching went ok, felt pretty powerful through most of the sets aside from the last few, sticking point is pretty high up but for my first day back into this I am happy with it. Arms filled with blood pretty quickly. My gym has gotten some chains and tires and a bunch of new stuff around so I am happy to be back in there.


So after a very long weight cut I've lost a ton of strength. My total volume was 15,840 pounds so I'm, going to just go for an increase of about 160 pounds in volume per a week for the next 9 weeks. Really trying to push things around with work so I can jump my numbers way up in the next few weeks.

[Halo]

Looks like a quality day in the gym Wolf, keep it up!

[PillarofBalance]

That increase of 160 in you cumulative... Will that come thru volume or increasing weight? Or both?