[bigwade]

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!

[bigwade]

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

[bigwade]

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

[bigwade]

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

[CountryLiftin]

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?

[bigwade]

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.

[CountryLiftin]

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.

[bigwade]

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...

[CountryLiftin]

Nice rep man. You make that trap bar look TINY.
http://www.youtube.com/watch?v=o1vn78bv7x8&feature=plcp

[bigwade]

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.

[bigwade]

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

[bigwade]

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

[bigwade]

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

[CountryLiftin]

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?

[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....

[bigwade]

had some time last night...

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

Clean and Jerk
50Kx1x3
60Kx1x2
70Kx1x5

that was it

[bigwade]

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.

[CountryLiftin]

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.

[bigwade]

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

[bigwade]

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.

[CountryLiftin]

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.

[bigwade]

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.

[bigwade]

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

[bigwade]

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

[bigwade]

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.

[bigwade]

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.

[bigwade]

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.

[bigwade]

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.

[CountryLiftin]

Strong lifts man, and wow, that must have been a little crazy. Glad no one got hurt and it all turned out okay.

[bigwade]

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.