Billy Wolt

[Billy Wolt]

Hey all,

Figured I'd put my log up here too. Lots of big names up here, so perhaps I could get some good feedback.

I am 5'10", 230lbs. My gym lifts sucks, but my functional strength is pretty damn good compared to my gym lifts.

I competed in my first strongman contest in August (Hudson Strongman). I took 3rd out of 5th in the the LW Novice (200-231lb)

My current split is:

Monday
cleans, squats

Tuesday
OHP, Shrugs

Wed
Off

Thursday
Deadlifts, Rows

Friday
Close Grip, Cheat curls


Here is my last workout

10/27

back felt funny...sleep on my stomach with hands under my head and lower back felt strained.

deadlifts
135 x 5
205 x 3
275 x 3 (pr for normal grip no straps)
315 x 3
345 x 1
365 x 0 had bar at knees...couldn't go higher

that's it for today. got to gym late so i had to cut workout short to get to work ontime.

My deadlift is feeling stronger every week, next time i will progress like 135, 225, 315, and up.

[Paul Neuhaus]

How did you do on the events at the contest?

[Billy Wolt]

How did you do on the events at the contest?


well....from not having implements to train on, i did pretty decent for my first time out, also, the weights for LW novice were pretty high.

18" DL - sucked...zero reps. my DL sucks
viking press 225lbs - 4 reps
conan's wheel 550lbs - 1/2 revolution
yoke 600lbs - finished. not sure of time, had a couple drops though...i didn't set the bar high enough so i kept hitting the ground
stones - got the 1st stone, but the platform was too high for me for the second...i probably should have attempted to shoulder it.

10/31
squats w/ 3 second pause at bottom
135 x 10
135 x 5
155 x 5
175 x 5

good mornings (fist time doing them)
135 x 10
135 x 10

these are fun

leg curls (this machine actually felt like the weight that was pinned)
90 x 10
130 x 7

[Tony Moses]

It takes a lot just to compete at something, especially when you knew you didn't have the equipment to train on. I give you a lot of credit.

What was the weight on the 18" DL? You're gonna like good mornings, especially when you see what they do for your squats and deads.

[Billy Wolt]

It takes a lot just to compete at something, especially when you knew you didn't have the equipment to train on. I give you a lot of credit.

What was the weight on the 18" DL? You're gonna like good mornings, especially when you see what they do for your squats and deads.


Thanks man...

deadlift was 550, no straps.

[Paul Neuhaus]

well....from not having implements to train on, i did pretty decent for my first time out, also, the weights for LW novice were pretty high.

18" DL - sucked...zero reps. my DL sucks
viking press 225lbs - 4 reps
conan's wheel 550lbs - 1/2 revolution
yoke 600lbs - finished. not sure of time, had a couple drops though...i didn't set the bar high enough so i kept hitting the ground
stones - got the 1st stone, but the platform was too high for me for the second...i probably should have attempted to shoulder it.


This is definitely a good start, especially for not training the events. Just keep training, and it only gets better.

[Dan Harrison]

The conans was 650 and the yoke was 550 for your class, hippy.

[Kÿle Vezeau]

What was the 18" Deadlift weight ?

[Billy Wolt]

wow...conans was 650.... i did better than i thought :)

DL was 550 no straps

the best part about that contest was that I was out of training for the year before due to a back injury. :)

now i'm just getting stronger and i should perform better at my next contest

11/1

Strict Overhead press
135 x 5
175 x 2
195 x 1 (PR!!!!!!)
205 x 0
165 x 4

shrugs
135 x 20
225 x 10

DB Shrugs
100lb dbs 2 x 10

[Billy Wolt]

11/4

deadlifts
135 x 5
135 x 5
225 x 5
315 x 2 pr for no straps and normal grip
225 x 13 hands died on this. my back was ready for more, but my hands were shot.

hypers
2 x 10 w/25lb plate

[Billy Wolt]

11/7

squats
135 x 5
135 x 5
225 x 5
225 x 5
225 x 5
185 x 10

I think my quads are really weak compared to my lower back and hips. I truely believe that i could GM more than i squat...pretty sad.

front squats on smith machine
115 x 10
165 x 3

quads were shot. I'm gonna these everyother week as a replacement to normal squats.

[Tony Moses]

Your quads will come right up to par....the good thing is that you have a strong low back and hips, as these are what hold most people back.

Do you squat powerlifting style or do you do olympic squats? Also, if you're training for strongman, I'd bag the smith machine and do free weight front squats, as all of the core strength/stabalization you gain from front squatting that carries over to events is lost when you use a smith since the bar is stabalized for you and travels along a fixed path.

[Billy Wolt]

Your quads will come right up to par....the good thing is that you have a strong low back and hips, as these are what hold most people back.

Do you squat powerlifting style or do you do olympic squats? Also, if you're training for strongman, I'd bag the smith machine and do free weight front squats, as all of the core strength/stabalization you gain from front squatting that carries over to events is lost when you use a smith since the bar is stabalized for you and travels along a fixed path.


i squat oly style...narrow, deep. sometimes i pause in the hole to simulate a bottom squat.

I figure'd i do it on the smith just to get my quads...but i guess i can put my ego aside and go lighter on free weights.

[Billy Wolt]

11/7 evening

Played with my keg for a little bit. Filled it up to 100lbs.

I was quite surprised at how difficult it was to clean and press it. All the water moving around made it quite fun and challenging.

Here's what i did:
cleans/press
hold's overhead
atlas stone type lifts
shouldering it back and forth

At 100lbs, it was too light to do drills with it (run 50', put down, pickup run again). On sunday i'm going to fill the other one for that type of stuff. even then it may be too light, so i'll get some sand.



11/8

overhead press (amazingly i had juice to do this after the keg party)
135 x 5
155 x 3
175 x 2

Push press
175 x 1
205 x 1
225 x 0 out of gas

shrugs (forgot my straps)
135 x 25
225 x 15
225 x 10

[Jessejobe]

Use sand and water and it will make it a real pain in the ass to do stuff with. I have a keg I filled all the way with sand and then added water wow that sucker is heavy now. With just the sand I think it was about 200 lbs now I have no idea.

Jesse Jobe

[Paul Neuhaus]

If you have an extra keg, and you want it to be REALLY heavy, fill it with concrete. I have one that weighs 320lbs. Needless to say, I sure as hell don't shoulder it!!

[Billy Wolt]

11/11

today began my 20 rep squat program.

squats
135 x 5
135 x 5
185 x 20

i know i at least went to parallel and on a bunch of reps lower. Are you supposed to go ATF on these?

pullovers
1 x 20

OHP
135 x 5
155 x 5
165 x 5

pullovers
1 x 20

had to cut workout short to get to work.

[Paul Neuhaus]

I'm almost positive that 20 reppers are at parallel. Man, I would like to try that program. The only reason I don't is because I know it's a "mass builder", and I'm trying not to gain any more weight.

I'm sure this program will make you very strong.

Let us know how this program affects your BW.

Good luck with it!

[Billy Wolt]

I'm almost positive that 20 reppers are at parallel. Man, I would like to try that program. The only reason I don't is because I know it's a "mass builder", and I'm trying not to gain any more weight.

I'm sure this program will make you very strong.

Let us know how this program affects your BW.

Good luck with it!


right now i'm 5'9ish and 230lbs.

[Billy Wolt]

11/13

Kegs

played with the 100lb keg for a little while the other was filling.

this one is too light for me, even with the water sloshing around. I could almost do a full snatch. can clean it above my head and press easy the rest of the way.

Full Keg (160lbs appx.)
wow, what a difference. no power cleaning here.

did a bunch of cleans by lapping it like a stone.

tried a couple of times to get my hands underneath it to press it, but it would allows roll forward narrowly missing my feet :)

fun fun fun

my back is sore today from those stone type cleans.

[Billy Wolt]

11/15

got to the gym late, so quick workout

squats
135 x 5
135 x 5
195 x 22 (was going for 20, but i had this bad pinch in my shoulder at 15 reps, put down bar for a minute, then went back for 7 more reps)

pullovers
25lb x 20

behind the neck jerks
135 x 5
135 x 5
135 x 5
155 x 3

trying to get the form down on these. dropping the weight to my shoulders without resisting.

sldl
155 x 10

next time i get to the gym earlier.

[Dan Harrison]

Glad to hear you went back and finished your set instead of crying and stopping like some sissies might do! And it's good to hear you have a filled keg...there's lots of cool stuff you can do with one of those.

[Billy Wolt]

I'm taking a two week break.....

after months of heavy singles, doubles and triples, i need a break.

I feel tired too much...i don't think i could get through the next 6 weeks of 20 rep squats....i'll restart in two weeks.

[Dan Harrison]

I'm taking a two week break.....

after months of heavy singles, doubles and triples, i need a break.

I feel tired too much...i don't think i could get through the next 6 weeks of 20 rep squats....i'll restart in two weeks.

WOMAN!!!!!

[Billy Wolt]

Well, i was supposed to be back lifting yesterday, but I in the early stages of being sick.

Instead of training and getting worse, i will just rest more. rest is good

[Billy Wolt]

1st workout in a few weeks.

Snatchs
first time doing these
95 x 8 singles
115 x 2 singles
135 x 2 singles + 1 miss

Power cleans
135 x 2
155 x 2
175 x 0

I kept the weight like for the snatch to get my tech down..also to get some flexability.

I'm gonna keep working on these as i don't have an explosive muslce in my body.

[Billy Wolt]

12/8

deadlifts
135 x 10
205 x 5
255 x 3
295 x 1
345 x 1
365 x 1
385 x 0 had it at knees

rows
135 x 2 x 10

first time deadlifting since late october and i hit the weight i missed i then :D

[Billy Wolt]

12/9

OHP strict
95 x 5
135 x 5
155 x 2
185 x 1
195 x 1 some leg drive

Hammer strength OH
45lb each side x 20 reps

Some random machine OH, close grip.
155 x 10

Front squat
135 x 3 x 5

not used to these at all, legs were fried over the weekend.

[Billy Wolt]

12/12

GM's
135 x 2 x 8

squats
185 x 5
225 x 5
245 x 3
265 x 2
225 x 3 immediately after the 265

Legs were kinda sore still from my crappy front squat workout.

[Billy Wolt]

12/15

deadlifts

135 x 10
225 x 5
315 x 5
365 x 1
385 x 1
405 x 0

I now realize that my hips are my weakness when I DL. I tend to pull using moslty my back.

[Billy Wolt]

8/17

strict push press
135 x 5
155 x 1
185 x 1
205 x 0 although, i did 2 more attempts
225 x 0 similar to the previous set (dan's overload tech)

Lockouts/negatives

inspired by clay's video of his lockout.

I set the pin's as high as they would go, which put the bar to 1" above my head, giving me about a 10" ROM. When i locked out, i held the bar for a few seconds and lowered it slowly to pins

185 x 1 strict pressing
225 x 1 strict
245 x 1 i think this one was strict but not sure
275 x 1 Here is where i did a partial overhead squat. Had hands at pressing with, dropped down and squated the bar overhead. My arms weren't fully lockeout, so when my legs locked, i pressed the bar the remaining 2" or so. Held overhead, then lowered slowly.
315 x 1

Overall i'm happy with this new exercise. My shoulders and lats are pretty damn sore today. I will do this every few weeks.

Hammer strength incline, 70lb each side
1 x 20

close grip bench
135 x 10 triceps were done

Safety bar squat (mimics front squat)
the bar was heavier so i would say with a 45 on each side it was about 155
155 x 2 x 10

[Dan Harrison]

I think you're gonna like the overhead overloads like that. They are nothing but good medicine for someone who wants to get stronger all around. I expect to see a 405+ deadlift very soon.

[Billy Wolt]

12/26
squats
135 x 10
135 x 5
185 x 5
225 x 5

Partials - 9-10" ROM...almost half squat
315 x 5
405 x 3
500 x 1
405 x 1 with 30+ second hold.

As with the OH lockouts, trying to get myself used to holding heavier weights with a decent ROM.

Next week i'll do some bottom position squats

[Billy Wolt]

forgot to add this to yesterdays workout

SLDL
225 x 2 x 5


12/28

Deadlifts
135 x 5
225 x 5
245 x 5
265 x 5
285 x 5
315 x 3

yea yea, my dl's suck :)

[Billy Wolt]

12/30

cybex ohp (some A-hole was in the rack)
obviously the weights don't feel like what the lb'age says
135 x 20
200 (machine max) x 13
x 8
x 5

Push press (1 knee bend)
135 x 5 on the 5th rep the bar hit me in the chin from underneath on the way up....called it quits there

close grip
225 x 6

[Patrick McGuffin]

12/30


135 x 5 on the 5th rep the bar hit me in the chin from underneath on the way up....called it quits there



I hate whan that happens! Definately watch my form a little better after that.

[patrick w.]

Push press (1 knee bend)
135 x 5 on the 5th rep the bar hit me in the chin from underneath on the way up....called it quits there



my training parter once was doing push press and hit the bottom of his chin. After the set he opend his mouth and spit out chips from his front teeth...lol.

[Billy Wolt]

1/2

Bottom Squats, starting from bottom

Pin was set at about parallel, i think....one pin lower was way to low to get any decent starting position.

135 x 5
135 x 5
185 x 5
225 x 3
245 x 1
265 x 0
265 x 1
285 x 1
315 x 0 got it off the pins though.

GM

135 x 10

[Billy Wolt]

1/4

deadlifts
135 x 10
225 x 5
315 x 3
405 x 1 WOOHOO

DB rows
75 x 5
90 x 3
110 x 3

[Dan Harrison]

http://www.europowerlifting.org/espm04tm408d.jpg

This will be Billy in a few years if he remains CONSISTENT to his goals and doesn't get lazy.

[patrick w.]

great job on the deadlifts billy. keep trucking along man. you are doing great.

[Billy Wolt]

1/6

push press

135 x 5
155 x 9
135 x 8

My timing is way off on this. I'm gonna keep it light to get my form down and to build some endurance.

DB clean and press
75 x 1 each hand
85 x 1 each hand
95 x 1 right, missed the press lefty
105 x 0 no clean either
105 x clean with right, no press, no clean lefty

[Billy Wolt]

1/9

squats
135 x 10
225 x 5
245 x 5
265 x 4

had to cut workout short to get to work on time

[Billy Wolt]

1/11

someone mentioned a DL program at 70% of max at 10 sets of triples. That's what my goal was today

Deadlifts
135 x 10
225 x 3
285 x 7 x 3

ran out of time, had to get to work :(

[Billy Wolt]

1/13

2 arm DB clean and Press (clean each rep)
50lb db x 5
70lb x 4
70lb x 4
70lb x 4

These kicked my heart and lungs ass...i was huffin and puffin..while the heartrate was up. I'm gonna do these weekly. lots of fun.

Most of the reps were strict presses.

I went for some front squats, but my back said NO from wednesdays Deadlifts.

[Billy Wolt]

1/16
Squats
135 x 8
135 x 8
225 x 5
225 x 5
225 x 5
225 x 5

SLDL
135 x 10
135 x 10

[Billy Wolt]

1/18

Push Press
135 x 5 x 2
185 x 5
205 x 2 Video (http://www.statusquonoshow.com/billyvids/205x2.avi)

Close grip
135 x 15
135 x 10

[Billy Wolt]

1/23

Got to gym late...really late.

Squats
135 x 10
145 x 10
155 x 10
165 x 10
175 x 10
185 x 10

about 1.5 minutes of health between sets.

wanted to get to ten sets, but ran out of time.

[Billy Wolt]

1/25

Push Press
135 x 5
135 x 5
185 x 5
205 x 3 pr...felt like i could've done 1-2 more
225 x 0 so damn close...lost balance trying to lockout
225 x 0 x 2 went for two attempts this set. The first rep didn't feel strong so i went for another. close again.

Incline close grip
135 x 10
135 x 10

[Billy Wolt]

1/30

Squats
135 x 10
185 x 5
225 x 3
245 x 3
275 x 2

SLDL
135 x 10
185 x 5
235 x 5

[Billy Wolt]

2/1

Push press
135 x 5
135 x 5
185 x 5
225 x 2

Video 225 x 2 vid (www.statusquonoshow.com/billyvids/225x2.avi)

Close Grip
175 x 10
175 x 10
175 x 7

[Billy Wolt]

1/3

crappy DL workout....

135 x 10
225 x 5
315 x 2 x 3
365 x 1

wasn't feelin it today.

[Billy Wolt]

1/8

Strict Press
135 x 2 x 5
165 x 3
185 x 3 pr
195 x 1

185 x 3 Video (www.statusquonoshow.com/billyvids/185x3sp.avi)

Close grip
135 x 10
185 x 7
205 x 3

[Billy Wolt]

1/13

Squats
135 x 7
135 x 7
225 x 5
245 x 5
185 x 2 x 5 atg w/3 second pause at bottom

I really like doing the atg with the pause, and I will do these for the next few weeks to build up my strength.

[Billy Wolt]

1/15

legs are really sore from monday's workout...

db clean and press
75 x 1 each hand
85 x 1 each hand

db medley - 85, 95, 110...clean and press
went through easy with right hand, couldn't clean 110 with left

110 press x 3 righty
95 press x 5 lefty

Close grip

135 x 10
185 x 3
205 x 3

Push downs (just to give the triceps more work)
110 x 10
160 x 5
200 x 5

[Billy Wolt]

1/17

in an effort to get rid of excess weight before the competition, and for good, i have started "circuit training"...

yes yes, i know, its gay......but it beats walking on a treadmill.

I learned today that me and cardio don't get along.

The Layout:
8 machines
Horizontal leg press
leg extension
leg curl
pull down
overhead press
vertical bench
curl
tricep extension

I basically did a set of 10-15 (sometimes heavy weight), then hopped on the next machine and so on. then went through it again, without rest.

My goal was to go through it 3 times, but i only made it twice and felt like i was gonna pass out and puke. I did about 200+ reps with no rest.

At least i got a feel for the machines and the weights and can adjust according next time. I will do this 3 times a week for about 3 weeks. If i don't burn excess fat with this, then nothing will work for me.

[Billy Wolt]

1/22

More circuit training today....2 rounds...almost puked :)

I will take in about 1500-2000 calories daily w/about 150 grams or so in protein.

Hopefully with the combination of less food and the circuit training, i can drop 10lbs in the next few weeks and maintain muscle.

[Billy Wolt]

2/24

Squats
135 x 2 x 10
185 x 5
205 x 5

all well below parallel

Circuit Training

2 runs through all the machines

The puking feeling wasn't as strong today.

[Billy Wolt]

well the circuit training and light eating did absolutely nothing over two weeks...so i'm back to normal lifting.

Squats atg w/3 second pause at bottom
135 x 5
135 x 5
185 x 5
205 x 5
225 x 5

Seated Calf
160 x 10
205 x 10
250 x 10
295 x 10

DB hammer curls
40 x 5
50 x 5
60 x 3

[Billy Wolt]

3/1

push press
135 x 2 x 5
185 x 5
205 x 5
225 x 1

was gonna do some close grip, but my wrists are not used to this closer hand position that i use on push presses now....so rather than risk injury, i just stopped.

[Billy Wolt]

3/3

Deadlifts
135 x 2 x 5
225 x 5
275 x 5
315 x 2 felt a shift in my lower spine during the second rep...same place I injured my back two years ago. Decided to stop. will take a trip to the chiro.

[Billy Wolt]

staying away from all the fun lifts (squats, dl's) this week to let my back heal a bit.

Incline Bench (haven't done any normal bench in years, except for close grip)
135 x 2 x 10
185 x 5
225 x 3

Tricep push downs
100 x 10
150 x 10
200 (whole rack) x 2 x 6

Did some sets of side bends with 100lb db, back extensions and weighted crunch's.

[Billy Wolt]

3/21

partial squats (bar position just below chest)
315 x 5
405 x 5 w/20 second hold on top of last rep
495 x 1 w/20 second hold
545 x 2 w/20 second hold
495 x 5

i can't believe some of guys squat this....the pressure on my arms was intense..only one way to get stronger though.

GM's
135 x 2 x 10

DB push press
100 x 5 righty
80 x 5 lefty
100 x 5 righty
80 x 5 lefty.

[Billy Wolt]

3/23

shoulders and arms are still sore from the partial squats monday.

push press
135 x 2 x 5
185 x 3
205 x 1 felt weak.

db tricep extension
75 x 10
90 x 10
100 x 5

[Billy Wolt]

3/24

Deadlifts (working on form)
135 x 5
185 x 5 singles
235 x 3 singles
285 x 5-8 singles, little rest between. lost count

Rack pulls (1" above knee)
405 x 2
495 x 3 singles

[Nicolette L.]

Whats going on Billy? how is training going?

[Billy Wolt]

Training has restarted Nicolette...thanks for asking :)

STA2 was this past weekend, and i bombed. But it wasn't so bad. I know what i need to to do to improve.

I'm making a few changes to my routine, big changes. DL's will move to Thursday and saturdays or sundays, i will be heading upstate to train with Ben Lambousis for events training. YEY IMPLEMENTS. With Ben's guidance there's no stopping me. :)

Back in the gym today...as Jesse would say, everyone is taking a few days off, i'm one day ahead of them.

Squats
135 x 2 x 7
185 x 4 x 5

Changed my form a little. Broke at the hips first, like to sit back. Little more difficult squatting, but the weight will come.

Front Squats
135 x 5 back was very sore and I spent the whole set trying to keep myself upright.

SLDL
135 x 10
185 x 5

The diet is going well. I've dropped a few lbs already and my strength feels good.

[Billy Wolt]

4/5

strict press
115 x 5
135 x 5
155 x 5
165 x 1 tendonitis was bad in my left arm and i couldn't do any more reps.

[Corey DuCharme]

What's up Billy? I just peeked through a couple pages of your journal, good stuff.

Couple of quick observations:

Cicuit training is not gay if you call it your "Medley Endurance Training" for strongman. :LOL: It will burn calories, build up your wind and is more honorable than running on a hamster wheel.

Breaking at the hips is a great way to add tons of power to your squat. I suggest you figure out a way to do low box squats. These will train you to sit back, and also strengthen you out of the hole. I've only done them for a few weeks and I broke a PR on twenty reppers. I attribute the gain to the "reprogramming" of my form from box squats.

Way to bounce back from a tough contest, keep it going.

[Billy Wolt]

4/8/06

strongman training

Farmers holds
175 x 30 seconds
225 x 30 seconds
225 x 20 seconds
225 x 24 seconds

Log cleans

Learned proper tech.
155 x 3
205 x 8 attempts. on 3 attempts i had it up, but i wasn't leaning back far enough so I dropped it.

Tire flips, 650lb tire
trying to learn the technique here. can't quite get it.

put 4" block under tire and was able to flip it a couple of times sumo style. couldn't budge it using a normal flipping tech.

Put tire on floor, couldn't budge either using either technique.

[Billy Wolt]

4/10

Squats
135 x 2 x 5
185 x 5

Box Squats
185 x 5
225 x 3 x 3

[Billy Wolt]

4/12

incline bench
135 x 2 x 5
185 x 5
225 x 2 tendonites in my arm started flare up before this set, almost dropped weight during 2nd rep.

Did some tricep stuff, but my left arm felt so weak. I'm gonna skip tomorrows back workout since that will just aggrivate my tendonitis more. Hopefully I'll be in better shape for saturdays event work

[Billy Wolt]

4/15

event training

farmers
1 x 50' with 175lb/arm
1 x 100' with 175/arm 1 drop
1 x 50' w/225lb/arm

stones
some loads with 210lb stone.
couldn't get 230. lacking lower back strength

Log
155 x 3 clean and press
175 x 2, one clean
205 x clean, no press

tire
650lb tire. many attempts. actually got a few inches under it. i'm starting to understand the technique, i'll get it next week

sled drag
500lbs x 2 50' runs. short rest between each run.

[Billy Wolt]

4/17

box squats 12" box.

135 x 5
135 x 3
155 x 2
175 x 2
195 x 2
205 x 2
215 x 2

short rest between sets. stance was about shoulder width since my flexability needs help.

[Dan Harrison]

With the tire flip, it's not a deadlift. You have to drive your chest and shoulders into the tire pushing it up at an angle in order to perform a flip. Sockhead will show you what I mean.

[Billy Wolt]

i know dan.....my body just doesn't seem to want to fire the proper muscles at the right time.

Push press
135 x 2 x 5
185 x 3
205 x 3
225 x 0

DB seated press
50 x 10
70 x 3

some tricep work to finish off.

[Billy Wolt]

4/20

deadlifts

working on my form. Squatting down more, hips back, weight on my heels and squatting bar up.

135 x 2 x 5
185 x 2 x 3
235 x 3 x 3

keeping the weight moderate so i can adjust to the new form.

Finished off with a few sets of wide grip pull downs.

[Billy Wolt]

4/24

Box Squats 12"box
135 x 2 x 5
185 x 5
205 x 2 x 3

finished off with some SLDL.

[Billy Wolt]

4/26

push press
135 x 2 x 5
185 x 3 narrower grip, didn't feel good
185 x 5
185 x 4

finished up with some tricep work.

[Billy Wolt]

4/27

deadlifts
135 x 2 x 5
225 x 5
275 x 5
315 x 2

hands kept getting really sweaty and the bar was slipping from a mixed grip. bad day for dl'in :(

I asked one of the dudes that works there if i could use chalk, no problem. I figured i'd ask because it is nysc.

Finished off with a few sets of wide grip pulldowns.

[Billy Wolt]

4/28

Tried to do some front squats today....first i tried with the proper rack position with my hands and different widths. I think my forearms are too long in proportion to my upper arms, because no matter what width i used, my elbows would still be down.

Then I tried cross arm...the only problem with this is that the bar could only be positioned in such a way that would cut off certain life functions, such as breathing.

My only choice for front squats is a safety squat bar (which i have tried and love btw).

Speed Box Squats
12" box, 30-1 min rest

135 x 10 x 2

[Billy Wolt]

4/29

Event day -

Stones
several lifts of the 210lb stone. couple of loads onto 65" platform.

Lapped 230lb stone PR!!! woohoo

Log
155lb clean and press x 3
175lb clean and press x 2
205lb x 3 cleans...no press

Tire
3 flips of 650lb tire PR!!!!! 1st time ever flipping this tire. 1st flip felt easy too.

[Billy Wolt]

5/1

squats
135 x 2 x 5
185 x 5
225 x 3 x 3
185 x 8

[Billy Wolt]

5/4

bb rows

135 x 2 x 10
185 x 2 x 5


Pull throws, on one of the cable machines.

5 sets, progressively heavier each set ending at 5 reps.


Wide Grip pull downs

4 sets, progressively heavier, ending at 3 reps

[Billy Wolt]

5/5

front squats
135 x 5 x 5

did sets 3 and 4 with a clean grip. It was more comfortable, but my hands and wrists were hurtin...only one way to get the flexibility.

[Billy Wolt]

5/6

Event Day

not much time to train, so i flew through everything...good conditioning training today :)

Stones
5 stone medley
170 to 68"
190 to 60"
210 to 56"
230 to nowhere

several attempts w/ 230 but nothing

Log 10"
155 x 3
175 x 1
225 x 1 PR
225 x 1
225 x clean, no press

tire 450lb
decided to go light and just flip for max reps to work my conditioning

4 x 10 flips

since this tire is low, i had to a deadlift type movement to get it up. i was winded after each set of flips.

[Corey DuCharme]

5/5

front squats
135 x 5 x 5

did sets 3 and 4 with a clean grip. It was more comfortable, but my hands and wrists were hurtin...only one way to get the flexibility.

It's so true, but you'll love that grip when you get used to it.

Hey, great event day!! Looked like a workout and a half.

[Mike Westerling]

...looks like your training's going well...what's next?
-Mike

[Billy Wolt]

I may do the central jersey contest if i can get my stone lifting decent. Otherwise i'll just spare myself the embarrassment.


5/8
squats
135 x 2 x 5
225 x 5
245 x 5
275 x 3

[Billy Wolt]

5/10

strict overhead
had to clean first rep as there were some weenies using my squat rack
135 x 2 x 10
155 x 5 last rep was rough

push press
out of rack, weenies left
185 x 2 x 3

[Corey DuCharme]

Your overhead work is looking strong.

[Billy Wolt]

Your overhead work is looking strong.


no way man....i need to be pushing 300+

:)

[Corey DuCharme]

I love it.........that's the right attitude to get you there!!

[Cory Strack]

Hey Billy, do you train with Ben L and his crew near New Paltz? Are you doing the bad ass? I wanted to do it but my AAU team has a tourney that weekend and we've already paid the entry (i didnt have any say, even though i'm the coach). If you ever make it upstate (above Lake Placid), get in touch, i'm always looking for training partners.
Strack

[Billy Wolt]

Hey Billy, do you train with Ben L and his crew near New Paltz? Are you doing the bad ass? I wanted to do it but my AAU team has a tourney that weekend and we've already paid the entry (i didnt have any say, even though i'm the coach). If you ever make it upstate (above Lake Placid), get in touch, i'm always looking for training partners.
Strack


yup, that's where i train. I'm not doing the bad ass, but i will most likely be judging or helping out in some way.

Lake Placid...where the heck is that? :)

How far are you from new paltz?

[Cory Strack]

I'm about 5 hours north of Lake Placid, closer to canada than anything haha.

[Billy Wolt]

5/13

event day

Log clean and press
125 x 5
175 x 3
225 x 1
245 x clean(pr), no press
245 x clean, no press
245 x clean, no press

Tire Flip
Several flips with 650lb tire

Stones
230 to 48" PR!!!!
several attempts of 230 to higher platform.

Conan's Wheel
420lbs x 1 lap
510lbs x 1 lap

[Billy Wolt]

5/15

Squats

135 x 2 x 10
185 x 5
235 x 5
285 x 3

finished off with some high rep leg curls.

[Billy Wolt]

5/17

was short on time today due to some errands this morning.

Close grip Incline..hands about 20" apart
135 x 10
155 x 10
155 x 5 triceps gave up

DB extensions
50lb db x 3 x 10

I found a bar that had two handle's that could spin 360 degrees. When held with the handles parallel to each other, it mimic'd a log. So i added some weight and gave it a shot. Cleaning it was similar to a log, except that it does not have the diameter of a log and cannot be rolled up the body. Pressing was a different story. Since the handles were not fixed, energy is wasted keeping the handles parallel.

I'm going to use this to practice log type cleans in the feature. Should be interesting

[Dan Harrison]

The Wolt/Moss/Harrison love triangle in New York, August 2005

[Billy Wolt]

Tim was enjoying that a little too much.


5/18

front squats
135 x 4 x 10

Bent Rows
135 x 10
185 x 2 x 5

finished with wide grip pull downs.

[Billy Wolt]

5/20

didn't get to go upstate today, so i punished myself at the gym.

Push jerks
135 x 10
185 x 5
205 x 3
225 x 2
185 x 5 immidiately after previous set

RDL
225 x 5 x 5
315 x 5
225 x 10

these are fun, will bring straps so i can go heavier next time

DB Snatch
65lb x 3 x 5 each hand

Pull Throughs

3 x 10 cable machine maxed out

I did all this in about 45 mins.

[Melissa Mesich]

Well, looks like you punished yourself pretty good. You're work-out looks great!! I also checked out your diet...yep, nothing beats PB&J after a work-out like that.

[Billy Wolt]

thx....pbnj RULES!!!!!!!!

i'm so pissed...i made two of them for after workout today, but left one home :(


5/22

Squats
135 x 2 x 5
185 x 5
225 x 10 PR...i've never done 10 solid reps at this weight. all reps were below parallel and strong
245 x 5
265 x 3

[Billy Wolt]

5/24

strict overhead press
135 x 2 x 3
155 x 3
175 x 3 last rep was rough
195 x 0 had it at forehead height and held it there for a good 5 seconds

DB press
60lb x 2 x 10

finished with some tricep pushdowns.

[Billy Wolt]

5/25

deadlifts
135 x 10
225 x 5
315 x 6 Pause at the bottom
315 x 5 touch and go
225 x 10 after a min rest after the last set...almost puked after this.

[Billy Wolt]

5/27

Helped out at the Battle of the Bad Ass.

Carrying stuff and moving stuff all day knocked me out. Unloading stones was fun too :)

I'm so sore everywhere today, yesterdays workout was awesome.

[Billy Wolt]

5/29

strain at the top of my thigh from last weeks squatting is keeping me from squatting this week.

Today i did overhead

push press
135 x 2 x 5
185 x 5
225 x 3
245 x 0
245 x 0

Partial close grip bench
7" rom
225 x 5
285 x 5

2" rom
285 x 5
315 x 5
365 x 5
415 x 2 long hold at lockout each rep

DB extensions
65lb x 10
85lb x 10
105lb x 5

finished with high rep push downs.

[Corey DuCharme]

Great workout!! Way to overload those triceps and then pump them full of blood with the high rep stuff. That heavy tricep work is going to pay off for you.

[Billy Wolt]

thx corey, i feel like my tri's are weak...but who knows.

6/1
RDL's
135 x 10
225 x 5
315 x 5
335 x 4
285 x 8 back was done after 8. Now i KNOW my weakness.

Finished off with some wide grip pull downs.

[Billy Wolt]

6/3

Squats

I tried some front squats, but my upper thigh strain hurt. Tried some backsquats, and the pain was bearable

135 x 10
185 x 5
225 x 3 x 5

Kept it light due to the strain

Jerks

135 x 5
185 x 5
225 x 3
245 x 0

Close grip partials 9" rom
225 x 10
275 x 5
295 x 2

DB extensions
70 x 20
95 x 8
60 x 15

[Billy Wolt]

6/6/6

wasn't sure what to work on today, so i did some overhead stuff


strict press
135 x 3 x 5

Split jerk
135 x 2 x 5
155 x 5
175 x 3

wide grip strict press, almost like a snatch grip
135 x 2 x 5

DB extensions
75 x 4 x 10
95 x 5

[Billy Wolt]

6/19/06

Squats
135 x 10
185 x 10
225 x 2 x 5

the strain i have is still interrupting progress...time to go to a doctor

Overhead Squats (first time doing them)
95 x 3 wow...i though 95 would have been a bit on the easy side..boy was i wrong, these are HARD
45 x 10
65 x 10
85 x 6 started to lose my balance during the 6th rep

[Billy Wolt]

6/21

Push Press
135 x 2 x 5
185 x 5
225 x 2
225 x 1 a couple more attempts after that but failed

strict press (immediately after) pause at bottom.
155 x 5
135 x 5 right after previous set.

close grip bench
115 x 2 x 15

[Billy Wolt]

6/22

Deadlifts (double overhand, no straps)
135 x 2 x 5
185 x 5
225 x 5
275 x 5
295 x 3

bar had deep knurling and almost ripped a ton of skin off

20" deadlifts (as low as rack would go)
315 x 3
365 x 1
415 x 1
465 x 0
415 x 1

Switched to a different NYSC cause my job moved offices downtown. The only positive side is that this one has a power rack, while the other one just had a squat rack. YEY rack deads and partial squats and overhead press :)

[Billy Wolt]

6/23

Power Snatch
kept it real light to get my form dialed.
95 x at least 10 singles, short rest between each
115 x 5 singles

Power Clean (working on form here too)
135 x 5
155 x 2

Overhead supports
225 x 20 seconds
275 x 10 seconds
325 x 5 seconds
325 x 10 seconds
345 x 5 seconds...almost passed out on this one, called it quits.

[Billy Wolt]

6/24

Bench
135 x 10
185 x 5
225 x 3
275 x 1
225 x 6

did some cheat curls as well. Tried to do front squats, but that strain is still hurting. I really need to get it checked out. another few days before i get my log and farmers WOOT.

[Billy Wolt]

Monday, June 26th
Bottom Squats (staring from bottom)
135 x 10
185 x 3
225 x 3
245 x 3

not sure if i did anything else that day


Wednesday, June 28th
Push Press
135 x 5
185 x 3
225 x 3 w/2 more misses
245 x 2 misses, 1st one was close

Finished off with a high rep tricep stuff.



6/29

rack pulls (1-2" above knee)
135 x 10
225 x 10
315 x 5
405 x 5
455 x 1

finished with some rows on the stupid bench that has you almost parallel with floor. I can't do bent rows with proper form.


6/30

bench
135 x 10
185 x 5
205 x 3
225 x 3
245 x 3
265 x 1
225 x 5

did a bunch of tricep stuff to fry em... skull crushers, partial bench, db extensions

Hack Squats
This machine rules....it angles you so it simulates driving forward ala football or flipping a tire.

Weights in plates only:
140 x 10
230 x 10
320 x 10
410 x 8
500 x 7

[Billy Wolt]

Didn't train on saturday, spent the day helping a friend move...7 hours of carrying stuff is more than enough of a workout :)


7/3
Bottom Squats (starting from bottom, allowing weight to come to stop at each rep)
135 x 10
185 x 5
225 x 5
255 x 3
275 x 2

[Billy Wolt]

7/5

decided to try for a max push press today...

135 x 2 x 5
185 x 3
225 x 1
245 x 2 failed attempts :(
235 x 0 almost had it
205 x 3
135 x 8 strict.

sigh........

[Billy Wolt]

7/6

RDL's
135 x 2 x 10
225 x 3 x 5

Superset
Bent row 135 x 10
Chin's
Bent row 135 x 10
Chin's
Bent row 135 x 10


10 mins at a decent pace on the arc trainer

[Mike Hess]

Billy,

Log looks good.

What NYSC are you at these days? You are downtown right?

Mike

[Billy Wolt]

Billy,

Log looks good.

What NYSC are you at these days? You are downtown right?

Mike


i'm at the one on Wall street. BIG TIME BABY!!!!!!

[Mike Westerling]

...training looks good. Did you say your doing the paxton contest??
-Mike

[Billy Wolt]

...training looks good. Did you say your doing the paxton contest??
-Mike


i hope to be doing the paxton contest, if i can find out what the weights are.


I'll be doing the hudson show, and possibly the team contest in TN if i can find a team :)

[Mike Westerling]

i hope to be doing the paxton contest, if i can find out what the weights are.


I'll be doing the hudson show, and possibly the team contest in TN if i can find a team :)

http://home.att.net/~fitz-fam/contest.htm

If you click on the event descriptions the weights are listed there.
-Mike

[Billy Wolt]

http://home.att.net/~fitz-fam/contest.htm

If you click on the event descriptions the weights are listed there.
-Mike

looks doable....i'm there :)

[Mike Hess]

i'm at the one on Wall street. BIG TIME BABY!!!!!!

Bro,
I work right around the corner from you (One Wall St).

Have you tried the Variety Cafe on Broadway? I love that place. For about 8 bucks I can stuff myself with protein.....lol

Mike

[Billy Wolt]

Bro,
I work right around the corner from you (One Wall St).

Have you tried the Variety Cafe on Broadway? I love that place. For about 8 bucks I can stuff myself with protein.....lol

Mike


HAHA awesome...i'm at 130 broadway. I'm sure i've been to that place.

Want to meet up for lunch?

[Billy Wolt]

7/7

Hack Squats (i love this machine...simulates the beginning of a tire flip)
weights in plates only
90 x 10
180 x 10
270 x 8
360 x 5
450 x 5

Went as low as i could go this time around, felt good and didn't bother my hip at all

10 mins on eliptical

Then attempted to jump rope..maybe i'm just retarded and uncoordinated, or i was just tired, but i couldn't get any kind of rythm going. 10 jumps was best :(

[Billy Wolt]

7/8

played with my new pitbull log today...fun fun fun

160 x several singles
180 x 1
180 x 1
180 x 5 in 60 seconds
210 x 1 first time pressing over 200 on 12" LOG
210 x 1
230 X clean, no press
230 x clean, no press
210 x 1

[Billy Wolt]

7/10

Squats (first time doing these in a few weeks, the strain didn't bother me at all)
135 x 2 x 10
185 x 5
225 x 5
225 x 5

finished with some leg curls.

[Billy Wolt]

7/12

Was gonna do some presses from the pins seated, but some moron was doing powercleans in the cage...wtf?

Overhead Strict
85lbs x 10
135 x 10
155 x 5
175 x 4
195 x 1 slow grind

Close grip
135 x 10
155 x 10

Close grip in rack, bar 4" from chest
185 x 5
205 x 2
135 x7 immediately after previous set

[Billy Wolt]

7/13

lower back felt tired, so i just did some cardio today

Treadmill, 20 mins, high incline averaged about 3mph.

[Billy Wolt]

7/14

15 mins highest incline on treadmill, around 2.5mph, then did a couple of intervals on 0 incline.

10 mins on bike...treadmill was hurting shins after intervals

[Dan Harrison]

Nice, man. That cardio is gonna pay off.

[Billy Wolt]

7/15

12" log
160 x 3 singles
210 x 1
220 x clean, no press
190 x 4 (one clean)
180 x 3 clean each rep

lower back was tired from the start.

2.5 db lifts
this will be my worst event at the contest
weight in plates
50lbs x 3 clean and press each hand
70lbs x 1
80lbs x 1
90lbs x 1
100lbs could only bring to full dl when arm braced against plates
120lbs x 0

Power Stairs (high pulls with implement)
160 x 5
210 x 2 x 5
left it at that since lower back wasn't feeling so good.

[Billy Wolt]

7/17

Squats
Oly
135 x 10
135 x 10
185 x 5
225 x 5

Wide Stance
185 x 10
185 x 5
205 x 2
225 x 2

Was messing around with my stance alot to find a comfortable position

[Billy Wolt]

7/19

Push Press
135 x 2 x 5
185 x 5
235 x 3 attempts..pretty close
205 x 5

Seated Pin Press, no back support

Eyebrow height
135 x 5
155 x 5
175 x 3
195 x 2

2" above head
195 x 3
215 x 1

[Billy Wolt]

7/20

deadlifts
135 x 10
185 x 5
225 x 5
315 x 4 w/straps
315 x 4 w/straps
315 x 4 w/straps

The 4th rep of each set was tough

[Billy Wolt]

7/21

Bench (because my coworker wanted me to)
135 x 2 x 10
185 x 10
225 x 2 x 5

Power Clean, gotta do more of these more often
135 x 2 x 5
155 x 3
175 x 2
175 x 1

Overhead squat, gonna add these more often.
bar x 10
85 x 5
105 x 3 arms were getting tired

StepMaster/Stepmill
5 mins @ 69 steps per minute

My legs were fried after this....my breathing/heartrate were ok, but the legs went first.

[Billy Wolt]

7/24

Squats
working on my form, kept it light, higher reps

135 x 2 x 10
155 x 10
175 x 10
195 x 6 form started to get shakey on rep 6, so i called it quits there.

Did some hammer curls to finish.

[Billy Wolt]

7/25

15 mins on treadmill...high incline, 3mph

If it weren't for my hammies and calf tightening up, i could have done this all day.

[Dan Harrison]

How are you struggling with 195 on the squat? You aren't doing it right. When I come to NY, I will whip yor ass into shape and show you how to squat you will be squatting in the 3s when I leave AT LEAST.

Thats better with the treadmill, next time, go for 20 minutes and 3.2-3.4mph. Keep the incline where it is.

That's what the doctor ordered, fatbody.

[Billy Wolt]

How are you struggling with 195 on the squat? You aren't doing it right. When I come to NY, I will whip yor ass into shape and show you how to squat you will be squatting in the 3s when I leave AT LEAST.

Thats better with the treadmill, next time, go for 20 minutes and 3.2-3.4mph. Keep the incline where it is.

That's what the doctor ordered, fatbody.


it's not that 195 is a problem, it's that I don't normally do sets of 10. I've been doing triples for too long, the first 4 sets of 10 beat me up. I could have done the 195 for 10 easy, but on rep 6, my form was getting a bit shakey.....I'm keeping it light w/higher reps to get my form down.

I'll be around 300 by the time you get to NY :D

[Billy Wolt]

I'll be starting the Steve Justa singles routine next week, so i'm using the remainder of this week to find out my 1rm on the 3 lifts i'll be doing: Squats, DL, Strict Overhead.

Today was Strict OH 1rm
135 x 2 x 3
175 x 1
205 x 0 Held bar at forehead height for a few seconds
200 x 1 PR!!!!
205 x 0 same as before.

[Mike Hess]

on the PR! 200 strict OHP is awesome.

I just ordered the Justa book. I want to give a singles routine a shot too.

I really want to enter a competition next year but I need to get my lifts up quite a bit first. Hopefully one of his routines will help my max lifts.

[Billy Wolt]

on the PR! 200 strict OHP is awesome.

I just ordered the Justa book. I want to give a singles routine a shot too.

I really want to enter a competition next year but I need to get my lifts up quite a bit first. Hopefully one of his routines will help my max lifts.


thanks mike...

what are your lifts looking like? i'll be ordering that book as well.

[DaneGarreau]

How much weight are you trying to lose Billy?

[Billy Wolt]

How much weight are you trying to lose Billy?

not really sure....probably 15-20lbs. Then I'll see how i look after that to decide if i need to lose more.

[Mike Hess]

thanks mike...

what are your lifts looking like? i'll be ordering that book as well.

Not sure what they are since I stay around the 5 rep range. Earlier this year I got 305 on the deadlift.
Strict OHP 125 x 5. I'm guessing I should be able to get one rep with 150??
Once I get the book I'll test all my 1 rep maxes and go from there.
I have long way before I can even contemplate competing but I guess I've got to start somewhere.
:BB:

[Billy Wolt]

You should compete anyway. I did my first contest after being out of the gym for a year and training for 2 months. I took 3rd out of 5 in my class.


I've decided i'll only do two lifts for my Justa routine, squats and strict overhead. Adding deadlifts would make this a crazy routine when I'm up to 15 singles at the end of the week.

Today I wanted to see what my max squat is. These were all below parallel, and I made sure to keep tight and not GM the weight up.

135 x 2 x 5
185 x 1
225 x 1
255 x 1
275 x 1
295 x 1 This was a tough grind. Since I didn't have any spotter, i decided not to go for another 10lbs.

Thats my best for going that low ever. I've looked at video's of my other heavier squats (275x5 for example), and noticed that I was always a tad high. I was well below parallel today.

[Cassidy Drake]

For me, when I started going ass to calf in my squats, is when my numbers really started inproving. Personal preferance though. :IMHO:

[Billy Wolt]

For me, when I started going ass to calf in my squats, is when my numbers really started inproving. Personal preferance though. :IMHO:


whoa whoa...hold ur horses....i never said ass to calves :)

Only way for me to get that low is if i divebomb.

[Cassidy Drake]

My bad, I assumed (ass-U-Me) :BP: since you said below parallel, have midget legs so just below parallel is ass to calf lol

[Mike Hess]

[QUOTE=Billy Wolt]You should compete anyway. I did my first contest after being out of the gym for a year and training for 2 months. I took 3rd out of 5 in my class.

Billy,
You've got some good numbers. Good job on the squat pr!

I see what you are saying but I would have be pretty particular with the contest......
Let's say there is a deadlift for reps....and it's 400lbs. I wouldn't get it off the platform. Goose egg. And say the log clean and press is 180lbs. There is another big goose egg. lol

Let me ask you a question....flipping a tire. How do dl numbers correlate to a tire flip. If I can dlift 300....is it reasonable to assume I could flip a 700lb tire (even if it's once)? I guess I really need to try some of the implements to really see what I'm capable of doing.
I have a set of FW bars and a 12" log so those I can get an idea...but a viking press, conans wheel, tire flip, etc.....?

I guess it's called a strongman contest for a reason.....you have to be stronger than average to compete. I just don't think I'm at that level yet.

[Cassidy Drake]

Mike you need to realize you would be competing as a light weight as well. The weights aren't a lot lower, but they are lower than the bigger guys divisions. You never know until you try man.

[Billy Wolt]

Mike,

don't worry bout the goose eggs...my first contest had a 550lb 18" deadlift...needless to say it stayed on the platform.

My second contest was stronger than all 2...it was a LW wild card, so the weights were pretty damn heavy, as well as the events being odd. I dropped goose eggs on 4 of the 5 events.

Although you could just wait until next year to start competing. Your upstate right, you should hook up with ben lambousis...they train on all kinds of implements the weekends in Highland. can't go wrong with 3 pros helping you out.

[Mike Hess]

Thanks guys.

I'm actually going to the Hudson Valley comp in Cheter next month either as a spectator or to help out if needed. Maybe I'll approach Ben while I'm there and ask him if I can stop by when you guys are training one weekend.

This is what I like about this sport. Everyone is very generous and supportive. Thanks guys!

Mike

[Cassidy Drake]

Dude, all you have to do is ask. I live two hours from Van (former national champ) and he has been overly nice in inviting me down to work out etc. it is a great community in that regard, go for it man.

[Billy Wolt]

Thanks guys.

I'm actually going to the Hudson Valley comp in Cheter next month either as a spectator or to help out if needed. Maybe I'll approach Ben while I'm there and ask him if I can stop by when you guys are training one weekend.

This is what I like about this sport. Everyone is very generous and supportive. Thanks guys!

Mike


Ben won't have any problems with you going to train. It's actaully at Joe Farino's house. If you plan to go often, he's gonna have you sign a waiver and charge you $5 for the day, or $100 for the year to help cover the expenses and abuse of equipment.

There are a bunch of guys training there, so stuff gets beat up. But he's got just about everything: conans, viking press, logs, farmers, stones, tires, car deadlift apparatus, sled, etc.

[Billy Wolt]

7/31

Day 1 of the Justa's Singles Routine.

I've decided to do Deadlifts and Strict Overhead. Work sets are done with 60 seconds rest, maximum speed while maintain form.

Deadlifts
135 x 10
185 x 5
225 x 3
285 x 1
285 x 1
285 x 1

Strict Overhead
Bar x 20
140 x 1
140 x 1
140 x 1

It was weird...day one was only 3 singles and I felt like i cheated myself of a workout...but then i remember i'll be doing this for 5 days in a row, add 3 singles each day :)

[Mike Hess]

Billy,

I'm on the 4th day of my "bastardized" Justa routine and tonight I did 12 sets of squats (singles). I'm not used to doing singles so it's a little weird (no burn) but I really like it so far. I like putting all my energy and concentration into that one rep. Plus my form really stays tight.

I'm going to give it a few months...hopefully it gets my squat numbers out of the basement. And if it does, I am going to apply it to my overheads and d'lifts too.

Mike

[Billy Wolt]

Awesome Mike. Do you have a journal on here? make sure your exploded with each single. Speed/power is the key to this routine, even though mine is a bit different than what he has laid out in the book.

btw...thanks for the book, i read alot of it yesterday..lots of fluff indeed, and alot of "I once did....."

8/1

Day 2 of modified Justa singles

Deadlift
135 x 5
185 x 5
225 x 3
285 6 x 1

The first few weren't as easy. My lats are getting sore and I was warmed up enough. the last 2 singles were fast.

Strict Overhead
bar x 20
140 x 6 x 1

Super easy...the bar just flew up.

[Billy Wolt]

8/2

Day 3 of modified steve justa singles

1 min rest between sets

Deadlift
135 x 10
185 x 5
225 x 3
285 x 9 x 1

the last 4 singles i switched to a mixed grip because my left hand started getting weaker. These were all easy

Strict Overhead
bar x 20
140 x 9 x 1

fast and easy.

I'm thinking about adding 5-10lbs to my lifts tomorrow as these are pretty easy.

[Jay Hagadorn]

Billy-

Good job! I am curious to see where this program takes you. And B.T.W., quit picking on the heavy weights ;)

[Billy Wolt]

thx Jay...i'll try and leave them alone :)

8/3

Day 4 of modified justa singles routine
1 min rest between each single...yada yada yada

Deadlifts
135 x 10
225 x 5
285 x 12 x 1

Strict Overhead
bar x 20
140 x 12 x 1

[Billy Wolt]

8/4

Day 5 of modified justa routine

Deadlifts
135 x 10
225 x 5
285 x 15 x 1


Strict Overhead
bar x 20
140 x 15 x 1

with week one done, a well deserved rest is here :) next week i'll bump the DL by 10lbs and the overhead by 5 or 10.

[Billy Wolt]

8/5

Farmers (first time using my new handles, haven't done farmers in a couple months)
160 x 70feet x 3
Had to walk 35' put down, turn, pick up and go....short backyard :)

Farmers hold 2" handle
160 x 2 x 20 seconds

12" log medley
180
190
200 miss

180
190
200 miss

very hot out today.

[Billy Wolt]

8/8

week 2, day 1 justa singles

Deadlift
135 x 10
225 x 5
225 x 5
295 x 3 x 1

Strict overhead
bar x 20
145 x 3 x 1

[Mike Hess]

Billy,

How did the increase in weight feel? I know it's only been a week or so but what do you think of the program?

I just finished the second week and will increase my squat weight tonight by 5 or 10lbs (starting over at three sets of one). I'm not used to singles but I have to say I really like this routine. Last night I did 12 sets of 1 and I actually felt better with each set (my form was more solid etc...). I like being able to concentrate on that one rep.

Sorry to hijack your thread but I wanted to see how you liked the routine so far.

Mike

By the way, you still going up to Chester this weekend?

[Billy Wolt]

Well...i'm a little beat up from saturday's implement training...but the weight increase doesn't even seem noticable.

I'm exploding on all singles trying to do them as fast as possible...and yes, I feel much better/stronger at the later reps.

I'll be up at the hudson show on saturday.

[Billy Wolt]

8/9

week 2 day 2 single's routine

deadlift
135 x 10
225 x 5
295 x 6 x 1

Strict Overhead
bar x 15
145 x 6 x 1

[Billy Wolt]

8/10

week 2 day 3 of singles routine

deadlift
135 x 10
225 x 5
295 x 9 x 1

Strict Overhead
bar x 15
145 x 9 x 1

On both movements, by last few singles were much stronger and faster than the first few.

[Billy Wolt]

8/11

week 2 day 4 of singles routine

DL's
135 x 10
225 x 5
295 x 15 x 1

Strict OH press
bar x 15
145 x 15 x 1

since i started this week on monday, today would have been 12 singles, but i decided to do 15 and i'll bump the weight up next week.

[Jay Hagadorn]

Billy-


Does it feel like the new program is working for you?

[Billy Wolt]

Billy-


Does it feel like the new program is working for you?

it's hard to tell. doing a fast single every minute at 70%+ of my 1rm must be doing something. Next week is week 3 w/more weight added. Then I'll max out the following week and see how i've done. the program has helped me dial in my DL form, and got me comfortable using a mixed grip.

8/11 pt2

15 mins on treadmill, high incline

5 mins on stepmill holding a 25lb plate each hand, moving at 1 step/second

Jumps onto 24" box 3 x 5

[Billy Wolt]

8/14

week 3 day 1

Deadlift
135 x 10
225 x 5
305 x 3 x 1 first one double overhand

Strict Overhead
20 x bar
150 x 3 x 1

[Billy Wolt]

8/15

week 3 day 2

Deadlift
135 x 10
225 x 5
305 x 6 x 1

Strict Overhead
bar x 20
150 x 6 x 1

I've been going to the gym twice/day starting this past friday. My second trip is all cardio crap.

[Billy Wolt]

8/16

Week 3 day 3

Deadlifts
135 x 10
225 x 5
305 x 9 x 1

Strict overhead
bar x 20
150 x 9 x 1

[Jay Hagadorn]

Lookin' good Billy...

[Billy Wolt]

8/17

week 3 day 4

deadlifts
135 x 10
225 x 5
305 x 12 x 1

I switched to an overhand w/straps at #5 because my hands were killing me and it was affecting my lifting.

Strict Overhead
bar x 20
150 x 12 x 1

today was a rough day...hardest day of all on this routine.

[Mike Hess]

Billy,

Workouts look really good. :KD:

Wait until you hit that backoff week...the weights will fly up.

Later,

Mike

[Billy Wolt]

8/18

Final day of routine

Deadlift
135 x 10
225 x 5
305 x 15 x 1

Strict overhead
bar x 20
150 x 15 x 1

[Billy Wolt]

Today was the day to test my 1rm deadlift max.

135 x 10
225 x 5
315 x 1
415 x 1 PR!!!!
435 x 1 New PR!!!

I took video of my 315 and 415 and my form stayed the same. I noticed that when i lift, my back is slightly rounded (if not straight). I didn't even bother to tape the 435..my form sucked on that, came close to having to hitch it...but i didn't.

Tomorrow or weds i'll be testing my stict overhead max.

[Billy Wolt]

8/22

Strict Overhead max test
135 x 5
185 x 1
215 x 0 had the bar at forehead height and held trying my all to press.
205 x 1 pr. slow grind....i could have had 210 if i went for that instead of 215

finished my workout with some Incline bench, skull crushers and some DB snatchs.

[Billy Wolt]

tried to do some intervals today...here was the plan

30 seconds medium pace
20 seconds sprint
60 MP
30 Sp
90 MP
40 Sp
120 MP
50 Sp
150 MP
60 Sp
180 MP
70 Sp

first i tried the eliptical machine...RETARDED...going fast on an eliptical machine just doesn't work

Next, i tried the treadmill...Shin splints on the second interval...

finally I hit the bike. I kept up 70rpm's for the medium pace, then ramped up the resistance and went up to 120 rpm for the sprint

Not so bad, but i'll need to start jogging more often to avoid shin splints

Finished up with some jump rope.

[Billy Wolt]

i'm done posting on this board....

people talk too much shit anonymously.

Nobody man'ed up to their trash talk and i don't want to be part of a place like that.

[DaneGarreau]

lol, Billy, don't have a hissy fit, who cares

[Garrick Daft]

Yeah take a guess who it was based on the way they spelled the crap....who else here spells that way! Don't let that run you off man!

[Mike Hess]

Yeah Billy,

Don't let an internet geek get you upset. You always have alot of positive stuff to contribute to the board.

Mike