Back to Basics, Wolf's 2018

[WolfRose7]

Starting 2018 with a fresh thread, just 'cuz
Going to be running a novice lp for at least a couple of months to get my lifts back up,
Afterwards I'm still undecided, TSA, F5 u/l, and Tgip are all viable right now.

Plan

Powerlifting to Win Novice 3

Starting 6 reps @7rpe, running the lp right up until 2@10.

Starting weights =
Squat - 86kg
Bench - 66kg
Deads - 86kg

Bodyweight = 77.2kg
Planned gain = 0.8kg per month

[WolfRose7]

1.
Short and light session to get a feel for the movements and weight again before Monday.

Squat

40 x 5
50 x 5
60 x 5

70 x 5
70 x 5
70 x 5

80 x 1
90 x 1
100 x 1 @8

Bench

20 x 5
20 x 5
40 x 5
40 x 5

50 x 5
50 x 5
50 x 5

60 x 1
70 x 1
75 x 1 @8

Deadlift

40 x 5
40 x 5
60 x 5

80 x 5
80 x 5
80 x 5

[wowter]

Innnnnnnnnn

[sooby]

new year, new thread, lmfao

in thooooo

[TnTNZ]

In.

[TheGymJim]

In obvs

[WolfRose7]

Innnnnnnnnn

new year, new thread, lmfao

in thooooo

In.

In obvs

Welcome ladsss

Cold has had me dying half the weekend so I'm delaying my start 1 day in hopes of a better workout tomorrow.
Tue-Thu-Sat this week, will reset to Mon-Wed-Fri next week most likely.

[ItsTiME35]

im in

[WolfRose7]

Powerlifting to Win, Novice 3
Week 1, Day 1, Heavy

Squat
90 x 6 @7
85 x 6 @7
85 x 6 @7.5
85 x 6 @7.5
85 x 6 @7.5

Bench
66 x 6 @8
60 x 6 @7.5
60 x 6 @7.5
60 x 6 @8

Deadlift
90 x 6 @8
85 x 6 @7
85 x 6 @7.5
85 x 6 @8

Comments

Squat - Decided to bump up the top set after the warm up felt really good.
90kg was only a 7 rep so good idea it seems.

Bench - harder than expected.... oh well.

Deadlift - Didn't use belt on top set... should have.. did on drop sets and they moved well.

im in

Welcome to the everlasting noviceness xD

[MyEgoProblem]

Sick of subbing and unsubbing

But in...

[WolfRose7]

Sick of subbing and unsubbing

But in...

Mwahahahh

[Squid24]

Sick of subbing and unsubbing

But in...

I have never sub'd

Peeking IN

[ItsTiME35]

I have never sub'd

Peeking IN

cool as ever squid

[WolfRose7]

Yesterday Evening's Workout
PL2W Week 1, Day 2, Light

Squat
70 x 5 @7.5
70 x 5 @7.5
70 x 5 @7.5
70 x 5 @7.5
70 x 5 @8
70 x 5 @8

Bench
60 x 5 @7.5
60 x 5 @7.5
60 x 5 @8
60 x 5 @8
60 x 5 @8
60 x 5 @8.5

Glute-ham Raise

bw x 10
10 x 10
10 x 10
10 x 10

Db Rows

30 x 10
30 x 10
30 x 10

Thoughts

Squats - Weight may have been slightly to light.
Bench - Weight about right
GHR - quad DOMS made these hurt like a...
Rows - Wrecked me, but at least my back hasn't got any weaker.

I have never sub'd

Peeking IN

Welcome

[ItsTiME35]

solid work as always brother... looking forward to seeing more squat videos over time

[WolfRose7]

solid work as always brother... looking forward to seeing more squat videos over time

Cheers
Will get some up in a month when the weight is challenging again.

[pezking7p]

IMO the weights looked perfect. 5x6 at 7-8 is great mass building ****. This is the kind of workout that will take you where you want to go.

[Squid24]

solid work as always brother... looking forward to seeing more squat videos over time

Videos?

Stupid work computer.....

[WolfRose7]

PNP 3, Week 1
Day 3, Heavy

Squat
100 x 1 @7.5
91 x 6 @8
85 x 6 @7
85 x 6 @7.5
85 x 6 @8
85 x 6 @8

Bench
67 x 6 @9
60 x 6 @8
60 x 6 @8
60 x 6 @8
60 x 6 @8

Deadlift
91 x 5 @8
85 x 5 @@8
85 x 5 @8

Hammer Grip Lat Pulldown

54 x 8
75 x 8
73 x 8
73 x 6

Barbell Curl

25 x 10
25 x 10
25 x 8
20 x 5
15 x 10

Thoughts

Squat - Felt a bit harder than the weight should have, but overall was okay.
Bench - Felt heavy but moved well
Deadlift - warm ups felt like ****, work sets were just meh.
Back doesn't like the 2nd heavy dead session of the week, but not much to be done about that.

IMO the weights looked perfect. 5x6 at 7-8 is great mass building ****. This is the kind of workout that will take you where you want to go.

Yeah boi, going to try and keep up the Squat volume.

Videos?

Stupid work computer.....

Think he was just referring to all the squat vids in my old thread

[ItsTiME35]

Think he was just referring to all the squat vids in my old thread

^^ this

[pezking7p]

Everything looks good except deadlift. Might be just because it's at the end of an otherwise pretty tough workout. It's also two days in a row of pretty high squat volume.

One possibility is to put the deadlift first on one day, then squat volume will suffer a bit instead of deads.

Either way I'm still loving all the volume.

[WolfRose7]

PNP3 Week 2
Day 1, Heavy

Deadlift
92 x 6 @ @8
88 x 6 @7.5
88 x 6 @8

Bench
68 x 9 @9
63 x 6 @7.5
63 x 6 @8
63 x 6 @8
63 x 6 @8

Squat

92 x 6 @8
86 x 6 @8
86 x 6 @7.5
86 x 6 @8

Chins, Thick Bar
8,8,8

Hammer Curl

3* 14 x 10

Thoughts

Racks were taking so deadlifted first for once, went pretty well so may be making a few alterations to the program.
Will lay everything out in a post below.

Everything looks good except deadlift. Might be just because it's at the end of an otherwise pretty tough workout. It's also two days in a row of pretty high squat volume.

One possibility is to put the deadlift first on one day, then squat volume will suffer a bit instead of deads.

Either way I'm still loving all the volume.

Trying to keep the volume up

[WolfRose7]

Right so, no program hopping.. but some mild tweaks to get my deadlifting moving for the first time in 6 months.

Current program plan looks like this.

Heavy 1

Deadlift - Top set 3-6reps @9, max 2 drop sets. 5-6min rests.
Bench - Top set 3-6reps @9, 20m Time limit drops
Squat - Top set 3-6reps @9, 20m Time limit drops
Bw Chins - 3 Sets
Curls - 3-5 Sets

Light

Squat @8 repeats
Bench @8 repeats
Standing Cable Leg curls 3 x 10-15
Tricep Pressdown 3 x 10-15
Db Rows 4 x 8-12

Heavy 2

Squat - Top set 3-6reps @9
Bench - Top set 3-6reps @9
Deads 5 x 5 @ 60-65%
Lat Pulldown - 3-5 Sets
Curls - 3-5 Sets

[pezking7p]

Looks like a better workout overall to me wolfie

Gjdm

[WolfRose7]

Looks like a better workout overall to me wolfie

Gjdm

Cheers m8, hopefully it works well.

[ItsTiME35]

Right so, no program hopping.. but some mild tweaks to get my deadlifting moving for the first time in 6 months.

Current program plan looks like this.

Heavy 1

Deadlift PNP, max 2 drop sets. 5-6min rests.
Bench PNP
Squat PNP
Bw Chins
Curls

Light

Squat PNP, repeats
Bench PNP, repeats
Standing Cable Leg curls
Tricep Pressdown
Db Rows

Heavy 2

Squat PNP
Bench PNP
Deads 5 x 5 @ 60-65%
Lat Pulldown
Curls

looks good my man.. looking forward to seeing the progress

[TheGymJim]

Good stuff m9

[MyEgoProblem]

Get in.. ****ing wreck it son.

[WolfRose7]

looks good my man.. looking forward to seeing the progress

Good stuff m9

Get in.. ****ing wreck it son.

[wowter]

Get it mane. Good looking setup.