Back to Basics, Wolf's 2018

[Anthony21]

Damn that 140kg I think could of been yours had you grinded that out a bit more.

Valiant effort though nonetheless and at least it instills in you that you know you have it next time it's loaded up.

[WolfRose7]

Damn that 140kg I think could of been yours had you grinded that out a bit more.

Valiant effort though nonetheless and at least it instills in you that you know you have it next time it's loaded up.

Yeah my ability to grind Squats is poor tbh. Complete opposite of my bench.

I need a Cycle of heavy hard triples at some point I think to get used to grinding them out.


And Thanks man, Next time I touch 140 I'm hoping it moves like the 120 did.
No testing for a while now at least

[WolfRose7]

So gym shut mon-tue...

Did this session Wednesday, due to work can't fit anything today or sunday so just doing another heavy Saturday.

PTW N3

Squat

110 x 6 @9
102 x 6 @7.5
102 x 5 @8

Bench

70 x 1
80 x 1
90 x 1 @10

70 x 6 @8
70 x 6 @8
70 x 6 @8
70 x 6 @9

Sumo Deadlift

90 x 6 @7
90 x 6 @6
90 x 6 @7

Incline Db Bench

22 x 10 @8
22 x 10 @8
22 x 8 @8


Squat were harder than I expected, I blame to long between Heavy sessions.

Decided to test Bench and move it to N3 with the rest, pretty disappointed with a hard 90kg.. felt like even on a bad day I had 95..
Just means I have to work harder to get to the 100. Technique was sound despite being @10, so happy there.

Sumo - Form dialed in again, pretty happy.
Next Session will be 105kg Top set only. Should be able to get 6 reps still

[ItsTiME35]

nice work Ryan... i feel ya 110kg is heavy for reps dude

[WolfRose7]

nice work Ryan... i feel ya 110kg is heavy for reps dude

Yeah fair, reps make **** feel heavier.
Still disappointed though. When I tested I could have crushes that 120 for 5 or more..

[TheGymJim]

Noice on the squats tbf dude

[WolfRose7]

Gym closed half the days i tried going this week.. so lack of stuff to log...

Conferring with some others I'm also moving to the Intermediate intro of Powerlifting to win
Basically mo volume, slightly lower RPE on average, lower reps on intensity days once tapered.

Will be keeping Heavy 2 same weights and letting them naturally taper with progression from 6's to 4's and so on to 1's as I1 prescribes.

My I1

Mon (volume)

Comp Squat 5 x 5-8 @8
Comp Bench 5 x 5-8 @8
Sumo Deadlift 3 x 5-8 @7
Close-grip Bench 3 x 5-8 @8

Tue - GPP

Wed (recovery)

Pin Squat 3 x 1-4 @7
3ct Bench 3 x 1-4@7
Tate Press 3 x 8-12 @8
Hams 3 x 8-12 @8

Fri (Intensity)

Squat 1 x 1-6 @9
2 x ^^ @92.5%
Bench 1 x 1-6@9
2 x ^^ @95%
Sumo Deadlift 1 x 1-6 @9
Db Bench 5 x 8-12 @8

Sat - GPP

[ItsTiME35]

Gym closed half the days i tried going this week.. so lack of stuff to log...

Conferring with some others I'm also moving to the Intermediate intro of Powerlifting to win
Basically mo volume, slightly lower RPE on average, lower reps on intensity days once tapered.

Will be keeping Heavy 2 same weights and letting them naturally taper with progression from 6's to 4's and so on to 1's as I1 prescribes.

My I1

Mon (volume)

Comp Squat 5 x 5-8 @8
Comp Bench 5 x 5-8 @8
Sumo Deadlift 3 x 5-8 @7
Close-grip Bench 3 x 5-8 @8

Tue - GPP

Wed (recovery)

Pin Squat 3 x 1-4 @7
3ct Bench 3 x 1-4@7
Tate Press 3 x 8-12 @8
Hams 3 x 8-12 @8

Fri (Intensity)

Squat 1 x 1-6 @9
2 x ^^ @92.5%
Bench 1 x 1-6@9
2 x ^^ @95%
Sumo Deadlift 1 x 1-6 @9
Db Bench 5 x 8-12 @8

Sat - GPP

Nice man, I really need to start learning what some of these variations are lol

[WolfRose7]

Ptw Int 1

Volume 1

Squat

100 x 8 @8
100 x 8 @8
100 x 7 @8
100 x 7 @8
100 x 6 @8

Bench

70 x 6 @8.5
67 x 7 @8
67 x 7 @8
67 x 7 @8
67 x 6 @8

Sumo Deadlift

90 x 8 @7
90 x 7 @7
90 x 6 @7

Cg Bench

60 x 8 @8
60 x 8 @8
60 x 7 @8

[WolfRose7]

PIP 1

Light 1

Pin Squat (Beltless)

100 x 4 @7
100 x 4 @7
100 x 4 @7

3ct Bench

70 x 4 @7
70 x 4 @7
70 x 4 @7

Tate Press

14 x 10
14 x 10
14 x 8

ss Hammer Curl

14 x 10
14 x 8
14 x 8

Dumbbell Row

34 x 10
34 x 10
34 x 8
34 x 8

Snatch Grip SLDL

50 x 8
70 x 8
70 x 8

Single Arm Db Carries

44kg x 30s Per arm
44kg x 30s Per arm

[ItsTiME35]

Ouch.. pin squats look like they hurt

[WolfRose7]

Ouch.. pin squats look like they hurt

No belt wasn't to fun. It's the forced slow eccentric that really kills...

[PowerBuilder08]

Good stuff man. I liked PIP1, I'm just a little too old and banged up and need weekly waves like PIP2. Looks like you're kicking ass on it for sure!

[WolfRose7]

Good stuff man. I liked PIP1, I'm just a little too old and banged up and need weekly waves like PIP2. Looks like you're kicking ass on it for sure!

Can't wait for PIP 2 tbh, love the 4 day full body set up.

But will ride out the LP on this for a last few months first

[WolfRose7]

PIP 1
Volume 2

Squat

101 x 8 @8
101 x 8 @8
101 x 7 @8
101 x 7 @8
101 x 7 @8

Bench

68 x 8 @8
68 x 7 @8
68 x 7 @8
68 x 7 @8
68 x 7 @8

Sumo Deadlift

95 x 7 @7
95 x 7 @7.5
95 x 6 @7

Close Grip Bench

62 x 8 @8
62 x 8 @8
62 x 7 @8

[ItsTiME35]

PIP 1
Volume 2

Squat

101 x 8 @8
101 x 8 @8
101 x 7 @8
101 x 7 @8
101 x 7 @8

Bench

68 x 8 @8
68 x 7 @8
68 x 7 @8
68 x 7 @8
68 x 7 @8

Sumo Deadlift

95 x 7 @7
95 x 7 @7.5
95 x 6 @7

Close Grip Bench

62 x 8 @8
62 x 8 @8
62 x 7 @8

strong stuff bro

[pezking7p]

Believe you had more in you on the volume weights ry.

[PowerBuilder08]

Good stuff man, the volume days get to be a grind sometimes

[WolfRose7]

Believe you had more in you on the volume weights ry.

Deads were actually too heavy tbh,
The rest will be upped a decent amount next Volume sesh

Good stuff man, the volume days get to be a grind sometimes

Thanks man, wasn't to bad tbh. My other half just started lifting again that session so was getting some coaching done between sets

[WolfRose7]

PIP 1

Recovery/Light 2

Pin Squat

105 x 4 @7
105 x 4 @7.5
105 x 3 @7

3ct Bench

72 x 4 @7 *ERM PR 88.8kg*
72 x 4 @7
72 x 4 @7.5

Snatch Grip RDL

70 x 8 @7
70 x 8 @7
70 x 8 @7

Tate Press

14 x 10
14 x 10
14 x 10

Hammer Curl

14 x 10
14 x 9
14 x 7

[WolfRose7]

PIP 1

Heavy

Squat

115 x 6 @9 ERM PR
106 x 6 @8
106 x 6 @8.5

Bench

80 x 5 @9
76 x 5 @8
76 x 5 @8.5

Sumo Deadlift

105 x 6 @9 ERM PR

Db Incline Bench

22 x 10
22 x 8
22 x 8
22 x 6
22 x 6

Lat Pulldown

5 * 59 x 8

[ItsTiME35]

nice work man.. mirin that bench

[TheGymJim]

Solid stuff Ryan!

[WolfRose7]

nice work man.. mirin that bench

Solid stuff Ryan!

Cheers lads, was good to have some Heavy work for the first time in a few weeks

[sooby]

solid stuff, your lifts are catching up to mine, I gotta keep on my game!

[WolfRose7]

solid stuff, your lifts are catching up to mine, I gotta keep on my game!

Better do!! my ERMs creeping up again today


PIP 1
Volume 3

Squat

103 x 8 @7.5
103 x 8 @8
103 x 7 @8
103 x 7 @8
103 x 7 @8

Bench

70 x 8 @8 *ERM PR 99kg
70 x 8 @8
70 x 7 @8
70 x 7 @8
70 x 7 @8

Sumo Deadlift

96 x 8 @7 *ERM PR 136kg
96 x 7 @7
96 x 7 @7

Cg Bench

64 x 8 @8
64 x 7 @8
64 x 6 @9

[sooby]

Better do!! my ERMs creeping up again today


PIP 1
Volume 3

Squat

103 x 8 @7.5
103 x 8 @8
103 x 7 @8
103 x 7 @8
103 x 7 @8

Bench

70 x 8 @8 *ERM PR 99kg
70 x 8 @8
70 x 7 @8
70 x 7 @8
70 x 7 @8

Sumo Deadlift

96 x 8 @7 *ERM PR 136kg
96 x 7 @7
96 x 7 @7

Cg Bench

64 x 8 @8
64 x 7 @8
64 x 6 @9

solid bench and squatting volume

[ItsTiME35]

some heavy volume that Ryan... nice one bro

[WolfRose7]

solid bench and squatting volume

some heavy volume that Ryan... nice one bro

cheers lads, Squats were a mission in the (shockingly) Scottish heat

[TheGymJim]

Strawnk volume man.