Bigwade's training log

[bigwade]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 15

Decline-pinky on ring
45x25
95x15
135x8
185x8
225x8
275x8
315x15-3 sets, just me and GL today so, light again...

Plate loaded pull down
50x15
100x15
150x12x3

Rear delt on pec dec
40x12x3
Sideraise
5x35x3
DB front raise
15x15

Hammer shrug
140x15
230x15
320x15

Hammer curl
15x15
20x15
25x15
30x12
35x12
40x12

Reverse curl
20x20

That was it

[bigwade]

I do not feel good at all. I think I'm run down, frustrated and still feeling the effects of being sick and beat up from the fall with 880 but, no excuses, I'm still training.

Front squat
55x5
145x3
235x1
325x1
415x1-this felt heavy

Trap bar
255x3
345x3
435x3
525x3

From the floor
245xI think I did 1 or 3, for some reason, i can't recall on these
335
425
Stiff leg x1 with 475

2x8 block pulls
245x3x2-I had a 2x10 block on one side the first set
335x3
435x3

That was it

[bigwade]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pulldown: 50x15

Bench
45x25
95x115
135x8
185x5
225x3
275x3
315x3
365x6
405x3

Thickbar bench-flatback & feet, closed grip
200x8
250x8
290x8

DB press
25x30
50x25

Pulldown
100x15
150x12x3
Widegrip row
250x12

Rear delt on pec dec
40x12x3
DB front raise
15x15x2

Hammer shrug
140x15
230x12
320x10x2

That was it

[bigwade]

KB stiff leg: 36x12
Reverse hyper: 100x10

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
belt
325x2
add briefs
415x1
505x1
595x1
645x2-6 sets

Sumo pull
245x1
335x1
425x1
515x1
565x1-painfully slow. I think my days of pulling sumo in gear and pulling a big weight are over with this knee. Most likely from here, conventional and probably raw. Hopefully enough to total elite.

[bigwade]

Recumbent Bike: 20 minutes...weight is up 3 lbs, F&%K!

Snatch
50Kx1x10-I'm really sore and my knees are tender so I just worked on form.

Straight arm pull down
50x15x3
Rear delt on pec dec
20x15

Called it

I'm dang tired

[bigwade]

Side raise: 5x15, 8x15, 12x15
Hammer curl: 8x15, 12x15, 15x15
Side band rotator: 2x15
Hammer shrug: 140x15x2
Pull down: 50x15, 100x15

Decline-pinky on ring
45x25
135x8
225x5
315x3
405x15x3-last rep paused for a 2 count
Steep DB incline
40x12

Pull down
150x12x3
Close grip seated row
250x12x3

Side raise
5x35x3
Rear delt on pec dec
40x12x3
DB front raise
15x15

Hammer curl
20x15
25x12
30x12

Hammer shrug
180x15
270x12x3

Press down on pull down
50x15x3
Rope pressdown
40x12x2

That was it

[bigwade]

I'm not doing too much as I'm really sore and I have that oly meet tomorrow.

Close stance squat
55x5
145x3
235x1
325x1
415x1
485x1

Trap bar
245x3
345x1
455x1
545x1

From the floor
245x1
335x1
425x1
475x3

That was it

[bigwade]

I'm still a bit sore form the meet so, I went conservative and was tight on time

Side raise: 5x15
Hammer curl: 8x15
Side band rotator: 15
Pull down: 50x15

bench
45x15
95x15
135x8
185x5
225x3
275x3
315x3
365x3-2 sets, all reps paused
405x3-last rep paused

OH press
110x6
130x3-last rep push press on all sets
150x3
170x3
190x3
212x3

That was it, out of time.

[bigwade]

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt
added briefs
415x1
505x1
595x1
685x2-3 sets

Conv pull-helping Josh, no gear or belt, hook grip
525x1

OH squats-walk out of the rack, drop snatched
110/50Kx3
154/70Kx3
176/80Kx3-this is the weight I missed at the meet. I want to hit it or 85 kilos in the snatch next meet.

Hammer seated leg curl
55x12x3

Leg press
180x20x2

KB stiff leg
88x12x2

Out of time

Used the Energy and B-complex patch during training with good results. I put the patches on my forearm and then covered them with my eblow braces, good to go.

[bigwade]

Straight arm pull down
50x15x3
Pull down
50x15
100x15x3

Rear delt on pec dec
20x15x3
Hammer shrug
140x20x3

Recumbent Bike: 20 minutes

[bigwade]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15

Decline
45x25
95x15
135x8
185x5
225x3
274x3
315x3
365x3
405x15x2

Pull down
100x15
150x12x3

Rear delt on pec dec
40x12x3

Hammer shrug-static hold
140x15
320x12x3

That was it

[bigwade]

Hammer seated leg curl: 55x15

Front squat
55x5
145x3
235x2
added belt
325x1-paused
415x1-paused
485x1

Trap bar-no belt the rest of the way
255x3
365x3
455x1
545x1

From the floor-conventional, hook grip
245x1
335x1
425x1
440x1-15 singles, 30 second or less rest interval

KB stiff leg
88x12

Hammer seated leg curl
55x15

My knee is tender so I did cardio

Recumbent bike: 20 minutes

That was it

[bigwade]

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt
added briefs
415x1
505x1
added suit, straps down
595x1
685x1
800x1-straps up

Out of gear

OH squats, snatch grip-paused in the bottom
50Kx3
60Kx3
70Kx3
80Kx3
90Kx3

Snatch
50Kx1x5

That was it, out of time

[bigwade]

Recumbent Bike: 30 minutes

Straight-arm pull down/rear delt on pec dec/hammer shrug/hammer seated crunch
50x15/20x15/140x20/88x20-3 sets

Face pull/shrug down/reverse curl/seated crunch machine
40x15/100x12/20x20/90x20
40x15/150x8/25x20/110x20
40x15/150x8/30x20/130x20

Plate loaded pull down/upright row/standing toe raise/bench crunch
100x15/30x15/BWTx20/45x20
100x15/40x15/BWTx20/45x20
100x15/50x15/BWTx20/45x20

Seated toe raise/tibia/DB side bend
120x15/50x15/25x15
120x15/50x15/50x15
120x15/50x15/75x15

Band press: 7
Standing press/Front squat w/clean grip: barx7
Snatch balance/catch
20K/45x3-2 sets
30K/66x3
40K/88x3
50K/110x3
60K/132x3

That was it, out of time

[bigwade]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 100x15

Illegal wide bench press-flat back, flat feet, closed grip
45x25
95x15
135x8
185x5
225x3
275x3
315x8-last rep 2 count pause-3 sets

Close grip seated row
250x12x3
Close grip plate loaded pull down
150x8
170x8x2

Rear delt on pec dec
40x12x3
DB front raise
15x15x3
DB side raise
5x35x3

Hammer curl
25x12
30x12
35x12
40x8
45x8
50x8-no tendon pain, good news

Hammer shrug
140x15
230x12-2 count static hold
320x12x3

Press down on plate loaded pull down
50x15
70x12
90x12

Barbell curl
45x15
65x30

Seated crunch machine-pin select
90x30x2

Recumbent Bike: 20 minutes

I'm cooked

[bigwade]

Plate loaded leg extension
50x25
75x15
100x15
Hammer seated leg curl
55x15
65x15
Plate loaded pull down
50x15
100x15x2
Hammer shrug
140x15x3

Front squat
55x5
145x3
235x1
325x1-belt
415x1-paused
505x1-finally back in the 500 club

Trap bar
255x3
345x1
455x1-belt
545x1
655x1
725x0-boo! broke about 4-5" and that was it

From the floor for speed-hook grip, no gear
245x1
335x1
425x1
475x1x12-30-40 second rest intervals

Stiff leg DL
245x12x3

I'm cooked

[bigwade]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15

Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x1-paused the rest of the way
365x1
405x1
435x0-misgrooved
435x1-smooth but not as fast as I would have liked

OH press-strict press+1 push
60Kx5+1
80Kx2+1
100Kx2+1
112.5Kx2+1

Wide grip seated row
250x12x2

Rear delt on pec dec
50x12x2

Hammer curl
25x12x2

[y0lked]

Damn I wish I had your strength!

[bigwade]

I outweigh you 140-145 and that makes a huge difference and I've been doing this a long time. Be patient. Strength is not a race and is a greedy mistress. Put in your time, it will come.

[bigwade]

Reverse hyper: 100x10
Close stance: 55x1-ouch...
Close stance: 55x5
Medium stance: 55x5
comp stance: 55x5-moved in a bit as I went raw
145x3
235x1
325x1
415x1
added belt and light wraps
505x1
600x1

No wraps or belt-medium stance
325x3

OH squats-snatch grip
60Kx3
70Kx3
80Kx3

Snatch practice
40Kx1+ 2 oh squats
60Kx1+ 2 oh squats
70Kx1x2

Reverse hyper
170x10
240x10

That was it, outta time