Bigwade's training log

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    Bigwade's training log


    This is bench from Monday, week 12

    We are short again today and had one leave early so, no bench shirt again.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15
    Pull down: 50x15

    Bench press
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x1
    365x1
    405x1
    405x2
    315x8x3
    DB flat bench-less man boobies
    25x30
    50x25x3

    Plate loaded neutral grip pull down
    150x12
    160x12
    170x12
    Wide grip seated row
    250x12x3

    Rear delt on pec dec
    50x12x3
    DB front raise
    15x15x3
    Side raise machine
    60x15
    80x15

    Triceps to still not look as cool as the thin guys on TV
    Press down on plate loaded pull down
    50x12x3
    Rope pressdown on old school pull down
    40x12x3

    Hammer curl
    15x15
    25x15
    35x12
    40x12
    45x12-I haven't been this heavy in a while, the injury must be getting better
    Reverse curl-strait bar
    45x12
    50x12
    55x12

    Hammer strength shrug
    180x12 w/static 2 count hold at the top+ 8 without
    270x12 and as above

    That was it!

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    Unable to get video as we had only enough people to spot.

    Reverse Hyper: 100x10

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x1
    345x1-belt
    add old Boss, straps down, no other gear, belt unlevered
    455x1
    545x1
    655x1
    745x1
    810x1-3 singles, levered belt

    Next week, I'll add briefs and start the process of heading to 900.

    That was it
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    Recumbent Bike: 20 minutes

    Straight-arm pull down/rear delt/standing toe raise
    50x15/20x20/bwtx20-3 sets

    Face pull/hammer shrug/seated toe raise
    50x15/90x20/120x15-3 sets

    Pull down/reverse curl/tibia
    100x15/20x20/50x15-3 sets

    Snatch
    50Kx1-3 singles
    60Kx1-3 singles
    70Kx1-3 singles
    80Kx1-3 singles

    Trying a few different things that screws with me for now after watching the real oly guys. The first reps with each weight, I'd get way out in front of me and would let it go. I think once I learn to get back, the changes will pay off
    •   
       

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    Not much today as there was me and one other, a new guy so, I didn't have him try to hand off to me. Training partners can make or break you so, if you're a training partner, especially in a group, show up. When you aren't there, not only does it effect your training, it effects the lifters that support you day to day in your training.

    Side raise: 5x15
    hammer curl: 8x15

    Decline
    45x25
    95x15
    135x8
    185x5
    225x3

    OH Press-strict
    50Kx5x2
    70Kx5x2
    80Kx5

    Close grip seated row
    250x12x3

    Rear delt on pec dec
    20x12
    30x12
    40x12
    Side raise
    5x25x2

    hammer curl
    15x15
    20x15
    25x15
    30x12
    35x12

    Called it a day
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    Nice log man. I agree with you, a training partner is really important. I don't have one at the momment, he is serving in the marines. But I make due with the people I can scrap up for a workout or two. Are you shooting for 900 in deads?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Nice log man. I agree with you, a training partner is really important. I don't have one at the momment, he is serving in the marines. But I make due with the people I can scrap up for a workout or two. Are you shooting for 900 in deads?
    I'm hoping to hit 900+ in the squat in December. I'll never see anything near 900 in the pull.
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    Quote Originally Posted by bigwade

    I'm hoping to hit 900+ in the squat in December. I'll never see anything near 900 in the pull.
    Oh wow that's insane. You think so? I have always had a much stronger dead. Wasn't sure which you meant. Going for it at a meet? That will be sick, hopefully get some vid to see it. Good luck and keep working hard.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Today is test day and no, I don't feel it. I woke up tired and one of the guys beat me to the gym...I live upstairs...

    Front squat
    55x5
    145x3
    235x1
    325x1
    415x1-added belt, paused for at least a 3 count, we had me and two others so, I didn't go heavier

    Trap bar-all beltless
    255x1
    345x1
    455x1
    545x1
    635x1

    From the floor-test, conventional, hook grip, no belt. I pulled 605 like this maybe a year ago.

    245x1
    335x1
    445x1
    535x1
    625x1-it wasn't pretty, it hurt and I was not in proper form but, I didn't quit and it went.

    I start the new mini cycle next week using triples and chains

    That was it

    video on youtube at thebigwade...I have to get 50 posts before I can post videos...
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    Nice rep man. You make that trap bar look TINY.
    http://www.youtube.com/watch?v=o1vn78bv7x8&feature=plcp
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    WK 12 oly & SM


    I haven't felt well today and my back is tight as a drum...went down, warmed up it and then did some warm-up and tried to do what I could.

    Reverse hyper: 100x10
    High bar close stance squat: 55x5
    OH Press: 55x5
    KB Swing: 26x12

    Snatch
    50Kx1x3
    60Kx1x2
    70Kx1x2 + 1
    80Kx1x2 + 1 miss, all misses were forward where I'm trying to adjust the form.
    90Kx1
    100Kx0-I was too tired at this point and pretty pissy

    Clean and Jerk-I haven't done this in a few years, it showed and was very awkward as all my oly time has been on snatch
    70Kx1x6

    Axle clean and press
    200x1-strict press
    200X1-push

    12" log clean and press
    200x1-easy, strict press
    250x1-with a push press and it was hard, I was shot and my back is tight and I shut it down

    That was it.
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    My back is tight as a drum

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

    Bench press
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x1
    added old Double denim
    495x1-2 board
    585x1
    635x1-not 100%

    Thick bar
    200x8
    290x8

    DB press
    25x30
    50x25x2

    That was it, out of time
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    Wk 13 squat


    Back is still way tight, today will be interesting

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x1
    345x1-belt
    added Crain double ply briefs...from 2003
    455x1
    added Boss suit from 2004, straps down
    545x1
    655x1
    745x1
    840x1-3 singles, levered the belt and straps up on the last one, just set very loose.

    Reverse hyper
    100x10
    170x10

    Seated toe raise
    120x15
    Tibia
    50x15

    That was it, out of time
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    Recumbent bike: 10 minutes

    Straight-arm pull down on plate loaded machine
    50x15x3
    Face pull
    40x15x3
    Rear delt on old school pec dec
    20x15x3
    Hammer strength shrug machine
    140x20x3

    Close stance squat: 55x5
    Standing press: 55x8
    Reverse hyper: 170x10

    Snatch-120 lbs
    15 singles, working on form, first one, I threw out in front of me...time to slow down the start and then be dynamic and that seemed to work, granted, it's only 120 lbs but, I was snapping it and really quicker than I have been. Slowly learning this lift.

    That was it, out of time
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    Nice work, keep it up dude. No worries on the snatch, you know that form is the key, the weight will come in time just like you have in your other lifts. Lift smart, not hard, isn't that what they say?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    If you've ever seen any of my writing, I've always sign, Lift heavy, train smart & eat more pizza...but that's not exactly what you mean...

    The hard part for me is patience. When I was training oly twice a week up to about 4 years ago to focus on the 2,400 PL total, I had snatched 115 kilos. I know in the oly world that the weight isn't a big deal but, it made me think about master's nationals. So, I have to keep in mind that I'm training for 3 different sports, older and trying to lose weight and when you've been a super for so long, you don't want to change eating and do cardio....
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    had some time last night...

    Squat: 55x5
    OHP: 55x8
    KB swing: 26x12
    Reverse hyper: 170x10

    Clean and Jerk
    50Kx1x3
    60Kx1x2
    70Kx1x5

    that was it
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    Me and one other again this week, training partners that no show suck!

    Decline
    45x25
    95x15
    135x8
    185x5
    225x
    3275x3
    315x8

    OH press
    45x8
    135x5
    185x3-2 presses, 1 push, on all sets
    225x3x3

    That was it, I'm tried and frustrated and figured best to pull the plug today.
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    Quote Originally Posted by bigwade
    If you've ever seen any of my writing, I've always sign, Lift heavy, train smart & eat more pizza...but that's not exactly what you mean...

    The hard part for me is patience. When I was training oly twice a week up to about 4 years ago to focus on the 2,400 PL total, I had snatched 115 kilos. I know in the oly world that the weight isn't a big deal but, it made me think about master's nationals. So, I have to keep in mind that I'm training for 3 different sports, older and trying to lose weight and when you've been a super for so long, you don't want to change eating and do cardio....
    Haha, I like that man. I can agree to that. I had some pizza today!

    I feel ya I have that too, I train for more than one thing as well and it's really just a mental and physical balancing act between all the different aspects of life. At the end of the day as long as your in the gym working hard and doing your best that's what matters.

    X2 on the training partners. I finally found a guy who I thought could handle lifting with me. Hung for about two weeks, went on vacation. And disappeared. I will be liftin at a new gym in 2 weeks with new people and will find a new partner then.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Reverse hyper: 100x10

    Front squat
    55x5
    145x3
    235x3
    added belt
    325x1
    415x1

    Trap bar
    255x3
    365x1
    455x1
    545x1

    From the floor-hook and conv, no belt
    245x1
    335x1
    425x1
    515x1

    From the floor-added chain and reset between reps
    375x2-3/4" chain
    375x2-2-3/4" chain
    375x2-added 1/2"
    375x2-2 pairs of half with the 3/4
    375x2-3 pairs added
    375x2-4 pairs added, total chain was 2 pairs of 3/4" and 4 pairs of 1/2"

    That was it, out of time
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    Haha, I like that man. I can agree to that. I had some pizza today!
    I have to eat less and less these days...

    I feel ya I have that too, I train for more than one thing as well and it's really just a mental and physical balancing act between all the different aspects of life. At the end of the day as long as your in the gym working hard and doing your best that's what matters.
    Well, I have goals now as a master and I just want to stay in the game and be viable. The youngsters out there are scary strong now.

    X2 on the training partners. I finally found a guy who I thought could handle lifting with me. Hung for about two weeks, went on vacation. And disappeared. I will be liftin at a new gym in 2 weeks with new people and will find a new partner then.
    I can't even begin to tell you how many people over the years have come and gone in the training group I've had in the mornings since the 90's. Begin a training partner is a big responsibility because your absence not effects your training, it effects the others in your group. A training partner is your biggest commodity in training, period.
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    I agree with that man. I had my one partner who would never fail, every day he was there for 2 years. But he's in the marines now getting ready to ship out in a few months. Haven't found anyone else who could handle it and be dedicated.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Me and two others so, no bench shirt today...this is becoming a theme...

    Side raise: 5x15, 8x15, 10x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15
    Pull down: 50x15

    Bench
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    315x8x3

    That was it, embarrassed, frustrated and disappointed.
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    Reverse Hyper: 170x10

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x1
    345x1-belt
    455x1-added Boss briefs from the 1,040 squat, they are too big but, they still work and restrict alot
    545x1-added old boss suit I've used all cycle
    655x1
    745x1
    865x1-2
    865x1-straps up, all very hard to get down and the weight was difficult in my set up. I simply haven't been handling weight like this since the meet. 2 more weeks in this cycle.

    Out of gear

    Close stance squat
    455x3
    505x3
    550x3-all belt only and knee braces
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    Tired and taking it slow today

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15
    Standing rotator: 3x15x2
    Hammer shrug: 140x15

    Decline-flat back, pinky on ring
    45x25
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x12x2
    455x12

    Video of the 455 is on youtube at thebigwade
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    Just me and Kevin today so, I went easy.

    I squatted since I had slated Jeremy to squat, i was going to do what he did as a warm-up.

    Reverse hyper: 100x10

    Squat-all medium stance, walked out, no belt
    55x5x2
    145x3
    235x1
    325x1
    415x1-paused
    505x1-paused for a 3 count

    Trap bar
    255x1
    345x1
    435x1

    Speed form the floor
    245x1
    295x1x3

    I spent most of the time talking and coaching and that's not a bad thing. Kevin hit some PR's so, it was a good day.
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    From Saturday

    Fasted cardio

    Recumbent Bike: 20 minutes

    Then went to CrossfitCFT for Oly

    Standing press
    45x5x2
    Snatch 45
    45x5x2

    Squat-no gear or belt
    45x5x2
    135x3
    225x1
    313x1-kilo plates
    401x1-paused
    491x1-paused

    Snatch
    50Kx1x5
    60Kx1x3
    70Kx1x5

    C&J
    70Kx1xI'm not sure how many.
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    I'm pretty beat up from the last few weeks and with the weekends we've been traveling, feeling it this morning so, no shirt today as we were short a few.

    Side raise: 5x15
    hammer curl: 8x15
    Side rotator: 15
    Standing rotator: 3x15
    Pull down: 50x15

    Bench
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x2-misgrooved 3rd
    405x3-2 sets
    365x3x2-all reps paused

    That was it for the morning. My back is super tight from the weekend.
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    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x1
    345x1-belt
    455x1-briefs
    545x1-suit, straps down
    655x1
    745x1
    880x1-2 singles

    We had some excitement. We had me and 3 others there. So, on the last rep, I locked out and my lock out was lower than my set-up. Meaning, I was in on the left side at lock out and my right side was a bit lower and when the rack was pull in, it hit the bar. Noone's fault, it happened and in a flash, I was headed straight back as all I could was go rigged and hold the weight. The guys caught the weight some what but not before it hit the straps and shot me into the front of the monolift. Noone is hurt, I have a few tender spots where I got torqued going down but, all of us are good. In the end, the lift was good...

    I called it a day. I was sore as the adrenalin wore off. Left bicep and calf are just tender. My right knee, that's always a bother, is a little tender and I'm just basically sore all over...good times.
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    Strong lifts man, and wow, that must have been a little crazy. Glad no one got hurt and it all turned out okay.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    No cardio or oly this morning as I'm so sore I feel like I wrecked a car...

    Pull down-plate loaded
    80x15x3
    Straight-arm pull down-same machine
    50x15x3
    Face pull
    50x15x3

    Hammer shrug
    140x20x3
    Rear delt on pec dec
    20x15x3

    Seated toe raise
    120x15
    Tibia
    50x15

    That was it.
  31. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    Still pretty sore form Tuesday

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

    Pinky on ring grip Decline
    45x15
    95x5
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3
    455x3
    500x8-2 sets-I stopped there as the left shoulder girdle and my back are a bit touchy but, I was able to handle the weight without much issue otherwise.
  32. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    Close stance squat-no belt, braces only
    55x5
    145x3
    235x1
    325x1
    415x1-paused form here
    505x1
    555x1-all save the 505 were walked out

    Trap bar
    255x1
    345x1
    435x1
    545x1
    635x3
    675x1-all beltless

    From the floor
    335x1
    405x1
    405x2-3/4" chain
    405x2-2 pair of 3/4" chain
    405x2-added 1/2"
    405x2-2 1/2"
    405x2-3 1/2"
    405x2-4 1/2"
    405x2-5 1/2"-reset between each rep

    Jeremy can tell you what the weight was on top

    KB stiff leg
    88x12x3

    That was it
  33. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    Spent Friday driving to Cincy, then judged the pro/am all weekend and drove back. I'm stiff as a board and just plain exhausted.

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

    Bench
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    405x3-2 sets
    415x2-3rd went no where

    DB flat press
    25x30
    50x25x3

    That was it
  34. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x3
    255x1-belt
    345x1
    added briefs
    455x1
    added suit,straps down
    545x1
    655x1
    745x1
    straps up and2 meter wraps
    855x1
    I was slated for 900 and some guys had to go and I'm still not 100%. I'm 14 weeks out and while I really wanted to go 900 and start a new cycle. I figured at this point, there was no need in pushing my luck again. So, next week, the cycel starts for December.
  35. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    Not feeling well today and I'm still pretty beat up

    Straight-arm pull down
    50x15x3
    Rear delt on pec dec
    20x15x3
    Standing toe raise
    BWTx20x3
    Pull down
    100x15
    Bench crunch
    45x20x3
    Seated crunch
    95x20

    Recumbent bike: 20 minutes

    That was it
  36. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    No declines, I'm so dang sore and my right knee is trash right now.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15
    Side band rotator: 2x15
    Pull down: 50x15, 100x15

    Illegal wide, closed grip, flat feet and back
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x8-3 sets, last rep paused

    That was it
  37. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    Fasted cardio on recumbent: 30 minutes

    Then drove down town to Crossfit CFT for Oly

    Close stance squat
    45x1
    Wide stance
    45x1
    Close stance
    45x5
    OH press
    45x8
    Snatch catch
    45x5
    Close stance
    95x5
    OH press
    95x5
    Snatch catch
    95x5
    Close stance
    185x3
    275x1
    325x1
    413x1-paused for a 2 count
    501x1-paused for a 2 count, no belt, just braces

    Snatch
    50Kx1x3
    60Kx1x3
    70Kx1
    80Kx1

    Clean and Jerk
    50Kx1
    70Kx1
    80Kx1x2

    that was it
  38. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    Just 3 of us and I'm recovering from being sick so, went super light.

    Side raise: 5x15, 8x15
    Hammer curl: 8x15, 10x15

    Bench
    45x15
    95x15
    135x8
    185x5
    225x3
    275x3
    315x3
    365x3
    225x20-2 sets

    Plate loaded neutral grip pull down
    100x15
    150x12
    170x12x2
    Wide grip seated row
    250x12x2

    Rear delt on pec dec
    40x12x3
    Side raise
    20x12x3
    DB front raise
    15x15x2

    That was it
  39. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

    KB swing: 30x12

    Close stance: 55x5
    Medium stance: 55x5
    Comp stance: 55x5
    145x2
    235x2-belt
    325x2
    added briefs
    415x2
    505x2
    595x2-6 sets

    Sumo pull, in briefs
    245x1
    335x1
    425x1
    515x1

    Hammer seated leg curl
    55x15x2
    Toe raise
    120x15x2
    tibia
    50x15x2

    That was it
  40. New Member
    bigwade's Avatar
    Stats
    6'2"  329 lbs.
    Join Date
    Jul 2012
    Posts
    147
    Rep Power
    138
    Level
    10
    Lv. Percent
    58.18%

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

    Hammer shrug
    140x20x3
    Rear delt on pec dec
    20x15x3

    Hammer crunch
    88x20-enough of that...

    Recumbent bike: 30 minutes

    More cardio and Oly tonight
  

  
 

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