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Bigwade's training log

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

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x1-commands
    405x1-commands
    365x5-touch and go-my hand off sucked, on me, not my hand off guy.
    345x8-dayum, that was hard

    Football bar-flat back, flat feet, outer grip
    135x8
    185x8
    225x8

    Dumbbell bench press
    25x30
    50x25x2

    Plate loaded pull down-neutral grip
    150x12x3
    Seated wide grip row
    250x12

    Rear delt on pec dec
    40x12x3

    Hammer shrug
    140x12-static hold
    320x12x2

    Hammer curl
    25x15
    40x12

    Completely out of time

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

    Decline-pinky on ring
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x1-paused
    We were short handed and decided safety first so, I called it there and went to assistance.

    Plate loaded pull down-neutral grip
    150x12x3
    Close grip seated row
    250x12x3

    Rear delt on pec dec
    40x12x3

    Hammer curl
    25x12
    30x12

    Hammer shrug
    280x12x2

    Called it a day
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    I'm a bit sore, bit tired and I have had what I would call a challenging, on several levels, last 4 weeks. And today, it was more important for me to coach than be a lifter.

    Front squat
    55x5
    105x3
    145x3
    195x3
    235x3
    285x1
    325x1-paused

    Trap bar
    345x1
    435x1
    525x1
    615x1

    From the floor
    320x2 with lotsa chains
    365x2-even more chains

    I think that's all I did
    •   
       

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    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x10, 50x20, 100x15

    Bench press
    45x25x2
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x1-paused
    405x1-paused 3 count
    405x2-touch and go
    405x1-paused

    Sling shot
    405x6-long pause on the 6th-2 sets

    Flat db bench
    25x30
    50x25x2

    Wide grip seated row
    250x12x3
    Neutral grip pull down
    150x12x2

    Rear delt on old school pec dec
    50x12x2

    Took my time and didn't get it all in but, ran out of time
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    Reverse hyper: 100x15
    Foam Rolling my lower back

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2-add loose belt
    325x2
    415x1
    505x1
    600x1-knee braces and belt only

    Pulls with Josh
    245x1-sumo
    335x1-conv
    425x1-belt
    515x3

    Hammer single leg extnesion
    35x15x3

    Reverse Hyper
    310x10
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    Plate loaded pull down
    50x20
    100x15x3
    Face pull
    40x15x3
    Straight-arm pull down
    50x15x3

    Hammer shrug
    140x20x3
    Rear delt on pec dec
    20x15x3
    Upright row-high pull
    45x15
    50x15
    55x15

    Seated toe raise/tibia
    120x15/50x15-3 sets

    Standing press
    55x10
    Close stance squat
    55x5

    Snatch
    40Kx1x3+3 OH squats
    60Kx1x3

    still a bit tender knee wise from yesterday so, stopped there
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    1.9.13

    Plate loaded pull down
    50x20
    100x15x3
    Face pull
    40x15x3
    Straight-arm pull down
    50x15x3

    Hammer shrug
    140x20x3
    Rear delt on pec dec
    20x15x3
    Upright row-high pull
    45x15
    50x15
    55x15

    Seated toe raise/tibia
    120x15/50x15-3 sets

    Standing press
    55x10
    Close stance squat
    55x5

    Snatch
    40Kx1x3+3 OH squats
    60Kx1x3

    still a bit tender knee wise from yesterday so, stopped there
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    1.10.13 Decline


    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x20

    Decline-pinky on ring
    45x25
    135x15
    225x5
    315x3
    405x2
    455x1
    505x6
    515x6
    475x8

    Close grip seated row
    250x12x3
    Plate loaded pull down-neutral grip
    100x15
    150x12
    160x12
    170x12

    Rear delt on pec dec
    40x12x3
    DB front raise
    15x15x3
    Side raise
    20x12x2

    Hammer curl
    25x15
    45x8x2
    Reverse curl-straight bar
    20x20
    40x15

    Hammer shrug
    270x12x3

    Out of time and cooked
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    1.11.13

    Plate loaded pull down-neutral grip
    50x20
    100x15x2
    Hammer strength shrug
    140x15x3
    Plate loaded leg extension
    50x25
    75x15
    100x15
    Hammer strength seated leg curl
    45x15
    55x15
    65x15
    Reverse hyper
    100x10

    Front squat
    55x5x2
    145x3
    235x2-belt
    325x1
    415x1-3 count pause

    Trap bar pull
    255x3
    345x3
    435x3
    525x3
    615x3

    From the floor
    245x1
    335x1
    425x1
    515x1

    I was done, knee a bit sore and such so, I called it there.
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    1.14.13 Bench


    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x20, 100x15

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x2
    315x3
    365x3-paused
    380x3-paused
    385x3-paused
    225x20

    Seated wide grip row
    250x15x3
    Pull down
    150x12x3

    Rear delt on pec dec
    40x12x3
    db front raise
    15x15x3
    Side raise
    5x35

    Hammer curl
    25x15
    30x15
    35x12

    Hammer strength shrug machine
    320x12-2 count static holdx3 sets

    Called it a day
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    1.15.13

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    325x2-belt
    425x2- 6 sets

    We have a heavier duty cambered bar, it's different, 35 lb bar
    215x6
    305x6
    395x6-3 count pause in the hole

    Kneeling leg curl
    90x12x3

    Hammer strength single leg extension
    33x12x3

    Seated toe raise
    100x15
    Tibia
    50x15

    Reverse hyper
    310x10

    I'm shot, called it a day
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    1.16.13 Aux and cardio


    Plate loaded pull down
    50x20
    100x15x3
    Face pull
    40x15x3
    Straight arm pull down
    50x15x3

    Hammer shrug
    140x20x3
    Rear delt on pec dec
    20x15x3
    Upright row
    45x15
    50x15
    55x15

    Recumbent Bike: 20 minutes, this never doesn't suck, 244 calories, 6.96 miles, 20.5 avg mph
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    1.17.13

    Side raise: 5x15
    Hammer curl: 8x15
    Pull down: 50x20

    Decline
    45x30
    135x8
    225x5
    315x3
    405x3
    500x6
    510x6
    520x4-I shifted on the bench so stopped. I couldn't keep it stable.

    Plate loaded pull down
    150x12x3

    Rear delt on pec dec
    40x12x3

    Hammer curl
    25x15
    40x12x3

    Hammer strength shrug
    320x12x3

    Hammer strength seated crunch
    90x20x2

    I'm out of gas, called it a day
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    1.18.13 Deads


    Plate loaded leg extension: 50x25, 75x15, 100x15
    Hammer seated leg curl: 45x15x3
    Plate loaded pull down: 50x20, 100x15x2
    Hammer shrug: 140x15x3

    Front squat
    55x5x3
    145x3
    235x2-belt unlevered
    325x2-6 sets

    Trap bar
    435x3
    525x2x3 sets, all beltless

    Conventional deadlift
    245x1
    335x1
    425x1-Jerm and Kimbo were pulling so I waited...
    425x1-15 singles, 30 second intervals

    RDL's-staps and belt, pulled from the floor to lock out and done from the top
    425x6-3 sets

    I'm cooked, done
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    1.181.3

    7:00 am

    Recumbent Bike: 30 minutes

    7:40 am

    Neutral grip plate loaded pull down: 50x20
    Pull down/rear delt on pec dec/standing toe raise/seated crunch machine
    100x15/20x15/bwtx20/50x20
    100x15/20x15/bxtx20/100x20-2 cycles

    Face pull/Hammer strength shrug/donkey raise/Hammer strength crunch
    40x15/140x20/bwtx20/90x20-3 cycles

    Straight-arm pull down/Upright row/seated raise/tibia
    50x15/45x15/100x15/50x15-3 cycles

    End time: 8:20 am, included messing with a machine or two tightening up a bolt and such and a little tidy up.
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    1.20.13


    Recumbent Bike: 20 minutes on the fat burning setting, this was suckadelyk...

    Hammer strength seated crunch/hammer curl/neutral grip plate loaded pull down
    90x20/15x15/50x20
    90x20/20x15/75x20
    90x20/25x15/100x20

    Hammer strength seated crunch/Reverse curl/Hammer strength shrug machine
    90x20/20x20/140x20
    90x20/25x20/140x20
    90x20/30x20/140x20
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    1.21.13

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x20

    Bench press
    95x15
    135x8
    185x5
    225x3
    275x3
    315x1-paused
    365x1-paused
    405x1-3 singles paused, I knew I would be a tad falt after log pressing yesterday so, just stayed at 405. I need at elast 430 at the meet to total elite so long as I squat 670 and pull 630

    Thick bar bench-closed grip, flat feet & back
    250x12
    290x8-last rep both sets paused

    Flat DB press
    25x35
    50x25x2 sets

    Seated wide grip row
    250x12x3
    Plate loaded neutral grip pull down
    100x15
    150x12x3

    Hammer strength shrug-static hold
    270x12
    315x12
    360x12
    Dumbbell shrug
    75x20x3

    Over head press
    45x5+1 push
    135x2+1
    185x2+1
    225x1+2-I think the db presses, etc. have cooked me
    225x2+1-dang...
    225x2+1-was better

    Rear delt on pec dec
    40x12x
    DB front raise
    15x15x2

    Hammer curl
    25x12
    30x12

    Called it a day
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    WK 2 squat 1.22.13


    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    235x2
    add belt-unlevered
    325x2
    415x1
    445x2-6 sets-I think 5 of 6 of the sets are on youtube

    Giant cambered bar-no belt
    215x6-medium stance
    305x6
    395x6

    Hammer seated leg curl
    65x15x3-even this light these sucked

    Called it a day
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    Just aux this morning...we really more fellow-shipped this morning.

    Straight arm pull down
    50x15x3
    Face pull
    45x15x3
    Pull down
    50x20
    100x15x3

    Hammer shrug
    140x20x3

    Drank coffee
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    1.24.13


    Side raise: 5x15
    Hammer curl: 8x15
    Pull down: 50x20
    Hammer shrug: 140x15

    Decline
    45x40
    135x10
    225x5
    315x3
    405x3
    500x6x2-I stopped there, tired

    Close grip seated row
    250x12x3
    Pull down
    150x12x3

    Rear delt on pec dec
    40x12x3
    Dumbbell front raise
    15x15x3

    Hammer curl
    15x15
    25x15
    35x12
    40x12
    45x12

    Called it a day, outta time
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    1.25.13

    Plate loaded leg extension: 50x25, 75x15, 100x15
    Hammer strength seated leg curl: 45x15x3
    Plate loaded pull down: 50x20, 100x15x2
    Hammer strength shrug:140x20x3

    Front squat
    55x5
    145x3
    235x2
    325x1
    345x2-6 sets

    Trap bar
    435x1
    525x3x3

    From the floor
    335x1
    440x1-15 singles, about 30 second rest intervals

    18" thick bar
    290x1
    380x1
    470x1
    560x1
    650x0-I broke it and felt shot so I stopped. It'll come

    That was it, I'm cooked.
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    1.26.13


    5:00 am-opened the gym, fired up heaters and cracked open a low carb monster...

    Recumbent Bike: 20 minutes, intervals...dayum

    5:30 am

    Plate loaded pull down: 50x20

    Plate loaded pull down/rear delt on pec dec/seated crunch machine
    100x15/20x15/80x30
    100x15/20x15/100x20-2 cycles

    Face pull/hammer shrug/hammer seated crunch
    45x15/140x20/90x20-3 cycles

    Straight-arm pull down/upright row/seated toe raise/tibe
    50x15/45x15/100x15/60x15-3 cycles

    Standing press
    20Kx8
    40Kx8
    60Kx8
    Bench press-comp closed grip, feet and back flat
    45x20
    95x12
    135x8
    Bamboo bar-15, 10 & 5 kb each side
    15 reps-10 count hold-10 reps-3 sets

    Close stance squat: 55x5
    Side raise: 5x15
    Hammer curl: 15x15

    12" clean and press for reps
    Logx20-40 seconds
    200x10-had about 20 seconds to spare...15 should be doable

    Close stance squat-high bar-walked out, no belt
    55x5
    145x5
    235x3
    325x3

    Snatch
    40Kx3
    40Kx1x2
    50Kx1x2
    60Kx1X2

    In all this, Matt came and trained pulls and then later, Jeremy showed up and hit some aux before work. Enjoyed the fellowship and training, good and fun day for me.
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    I am flat as a pancake. Friday and Saturday trianing took i tout of me and then drove Saturday and back Sunday to family in North AL. I was tired and flat.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x20, 100x15
    Hammer shrug: 140x20x2

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x4-nothing in the tank
    365x4-missed 5th
    345x6-paused last rep
    350x6
    335x8-paused alst rep

    Over head press
    60Kx4+1 Push
    70Kx2+1
    80Kx2+1
    90Kx2+1
    100Kx2+1

    DB flat bench
    25x35
    50x25x2

    I stopped there, I'm cooked
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    Plate loaded pull down
    50x20
    100x15
    150x12x3
    Seated wide grip row
    250x12x3
    Bent row-I can't remember the real name, the oly in the land mind and then close grip hand thing. Whatever it's called...wait...
    T-bar-close grip
    100x12
    150x12
    200x12

    Rear delt on pec dec
    40x12
    50x12
    60x12
    Dumbbell front raise
    15x15x3
    Side raise machine
    80x15
    100x15
    120x15

    Hammer curl
    15x15
    25x15
    40x12
    45x12
    Barbell curl
    85x8
    95x8
    105x8

    Hammer strength shrug-static hold
    320x12x2

    Cooked
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    Wk 3 squat 1.29.13


    Reverse hyper
    100x10

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance:55x5
    145x3
    235x2
    325x2
    415x1
    465x2x2
    465x2-last rep paused
    465x2
    465x2-both 2 count pause

    Medium stance-walked out and beltless
    145x6
    235x3
    325x3

    Hammer strength iso leg extension
    35x12x3

    Hammer seated leg curl
    65x15
    75x15
    85x15

    KB stiff leg
    88x12x

    Kneeling leg curl
    90x12

    Seated toe raise/tibia
    100x15/60x15
    120x15/60x15

    I'm shot, calling it a day
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    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 12x15
    Side band rotator: 2x15
    Pull down: 50x20, 100x15
    Hammer strength shrug: 140x20x2

    Decline-pinky on ring
    45x50
    135x8
    225x5
    315x3
    405x3
    500x6x3
    475x8

    Close grip seated row
    250x12x3
    Plate loaded neutral grip pull down
    150x12

    Dumbbell front raise
    15x15x3
    Rear delt on pec dec
    40x12x3
    Side raise
    5x50x3

    Hammer curl
    15x15
    25x15
    35x12
    40x12
    45x12

    Hammer strength shrug machine-static hold
    285x12x3
    Dumbbell shrug-touch and go
    60x20
    85x20
    100x20
  •   

      
     

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