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Wades Log: improvement has its costs

jimbuick said:
Fact.
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It's so true. They want big strong military members but they have sh*t gyms, poor physical fitness regiments, garbage food and the weight standards are whack. My base has a Dunkn Donuts, 2 Wendy's, 2 burger kings, 2 dominoes, 3 subways, 1 Panda Express and 3-4 taco stand trucks. They wonder why people are fat so they run the fuk out of everyone, thrash peoples knees and now you have a bunch of fat broke pieces of sh*t with bad attitudes. But it's because the weight standards aren't strict enough lol

I'm fine with it because I am a god among mortals in a uniform. I look so out of place and stand the fuk out, jacked, tan as fuk with huge shoulders and a small waist. Lots of good recognition but it comes with constant accusations too
 
How fücked up is it that when a dude is in shape it "stands out" in uniform!! We are a military of computer nerds and it kills me!!!
 
Wrivest said:
How fücked up is it that when a dude is in shape it "stands out" in uniform!! We are a military of computer nerds and it kills me!!!
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True. I passed that "in shape" size and look tho. That's why I stand out. It's not "oh he lifts" it's more like "holy sh*t look at that gym rat roid monkey". My salute looks all fuked up because I can't raise my arm at a 45 degree angle to my brow in uniform because they are made for girly man shoulders. I take my stuff to suit guy to tailor because the little Asian ladies throw a fit when I come in for tailoring. I hate those bitches. They get tired of re measuring and the amount of adjustments for my uniforms so they half ass it and make it look like sh*t. I work hard to look better than everyone so I pay good money to show it off. Same with my tailored suits. If I'm buying a $900 suit better believe that sh*t is clean tailored as fuk!
 
Today:
DB incline bench.
30 2x12
45 2x12
55 2x10
65 2x8
70 2x5
45 2x12

Weighted dips and flat bench
Dips. Bench.
25lbx10. 135 2x10
25lbx10. 155 2x8
35lbx8. 155 2x5
53lbx6. 185 1x5, 1x3
53lbx3. 136 1x10, 1x5 (SMOKED MAH PECS)

Finished with 5 sets of 10 dynamic push-ups over a medicine ball.... Torturous finisher. I "may" have fell on my face once or twice!

Squats. Staying with 3front squats x 6back squats.
135 x2 of 3by6
155 x1. "
185 x2. "
205 x5. 1 3by6, 4 2by4

Weighted step ups to a 20"box with 115lb bar on my back. Alternated that with 30" box jumps. Did 5 step ups each leg, followed by 10 box jumps (landing in a full squat in the top and bottom) did this 6 for 6 sets.
Cheers,
Wade
 
Damn bro! Smoked that chest! Nice work. I love finishing with dynamic push-ups. It sounds so easy and simple... Until you get a few in and regret thinking they were gunna be easy haha
 
DangerDave said:
Damn bro! Smoked that chest! Nice work. I love finishing with dynamic push-ups. It sounds so easy and simple... Until you get a few in and regret thinking they were gunna be easy haha
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im a big fan of throwing in explosive movements for finishers, really drives shït home!
 
Late but in to follow from here.
 
Wrivest said:
im a big fan of throwing in explosive movements for finishers, really drives shït home!
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Agreed! My coach enjoys torturing the fuk outta me with explosive movements at the end of every workout. It really helps hit any fast twitch muscles you miss. Especially during a bulk when you are working with very heavy weight. During those heavy weight sessions you need to hit the smaller fast twitches that don't necessarily get activated. Over a few weeks I notice more explosion in my squats and presses and attribute it to dynamic push-ups, box jumps, side jumps and any other fuked up variation my coach thinks up.
 
Lets hope your log is as awesome as DD's. :D
 
No gym today, but I did move my old king size bed down from my second floor, and move my new one up. Doing that alone is a bitch when you have really short arms!!
 
Wrivest said:
No gym today, but I did move my old king size bed down from my second floor, and move my new one up. Doing that alone is a bitch when you have really short arms!!
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I feel you man. Trex arms suck.. Except for bench press then it pays off!
 
DangerDave said:
I feel you man. Trex arms suck.. Except for bench press then it pays off!
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haha, my buddies call me T-Rex because of my short arms and huge dome!! I still bench like a little fuggin girl IMO though. I am my own worst critic, big time!!!!
 
Ugh.... Fük today's workout. No strength, no balance, just.....yuk!

Oly lift Max out day.
It's been a while since I've tried to max Oly lifts, haven't gotten the time for them much lately, so needed to see where I was. Won't bore anyone with the sets and reps, but totals were

125 snatch. Missed 135 about 100 times, got pissed and stopped. Left shoulder kept rotating at the catch and I have ZERO balance at the bottom.

Clean/Jerk 205. Missed 215 twice and was burnt out....fml!!

Finished off with a few rounds of max effort L-sit pull ups, and glute/ham raises. Tomorrow is another day, I'll get this back up in a hurry!
Cheers,
Wade
 
Wrivest said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=99468"/> My motivational pic for the day.
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So great man! Thanks for sharing that! Here's mine Invalid Link Removed



Invalid Link Removed
 
DangerDave said:
So great man! Thanks for sharing that! Here's mine <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=99471"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=99472"/>
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glad ya like it. I get fuggin angry about days like today, but the tank just went empty in a hurry, hence the need for a little motivation. I'll beat myself into "Do better mode" tomorrow with a good, high intensity, cardio style workout tomorrow.
 
Penance day:
Warmup with Oly drills, row 500M, foam roll, bunch of other crap to break a sweat.

Workout: CF workout I came up with a few weeks ago for the gym on base. (Say what you will...it was a smoker!)
21x15x9 reps of 70lb KB swings and 95lb push press.

Each set separated by a 50M sled push, 205lbs
I'm sweaty

Cheers,
Wade
 
Dude, the hell with that workout, that stuff would be BRUTAL.
 
You can keep that sh*t man. Lol I will go sweat my ass off pushing weight for an hour and a half. I just can't do that circuit stuff. I'm to big or not trained for it or whatever but I cant. I pump up and seize up haha.
 
DangerDave said:
You can keep that sh*t man. Lol I will go sweat my ass off pushing weight for an hour and a half. I just can't do that circuit stuff. I'm to big or not trained for it or whatever but I cant. I pump up and seize up haha.
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haha! If I can do it, I'm sure you would be just fine man!!! Just can't take any PWO or your heart will explode! Found that out the hard way!
 
So...I need some thoughts here. My buddy (who is kinda fat and very outta shape) asked me to bring him to the gym Monday. How nice should I be? Should I give him a nice beginner workout, or beat the donkey snot out of him. He's not a big pussÿ so I'm not worried about scaring him off..... Thoughts?
 
I'm thinking about tossing the weight vest on him and just doing a full body interval workout. I may take vids
 
Wrivest said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=99549"/>

This is my official goodbye to winter!
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The champagne of beers?!
 
So today is the day I try to get my buddy back on the horse, so to speak. I may not be around later, so here is what I have planned for his chump a$$!
Standard warmup: push-up, sit-up, stretch, foam roll.
Then the fun stuff:
Weight vests (him 20lb, me50lb) then take a 1/2 mile run (then ditch the vest). Hit the rower for a 500M sprint.
Take 3-4min rest.
I good motivator is team "ascending rep" work. In short, he does 1 rep, I do 1...he does 2, I do 2, and so on till we are up to 12-15 reps a piece.
We will do wall balls, then pull ups (he will use a band), the finish with squats. (Him115, me 155)
Then toss the vests back on for another 1/2 mile.
What you guys think? Too much, not enough? I always have a hard time when someone who is not a gym goer yet wants to work out with me. Takes me away from a heavy day. (You can tell this is a good buddy, because today was supposed to be heavy DL and strict press)
Cheers,
Wade
 
Well...that didn't work well! My boy didn't make it 1/2 way before tapping out. Looks like I have a project
 
Started with a more amped up warmup today. I lift better with a good sweat already going. So the usual foam rolling etc, but threw in a few sets of ring dips, pull ups, sprints, etc. about 15 min worth.

Zotts press (spelling may be off...??)
45 1x10
65 2x5
45 1x10
Strict press:
95. 2x8
115 3x5
125 3x5
135 3x3
140 4x1
145 2x1
Followed it up with some 70lb KB swings (3x10) and ring dips. (2x10). Dips are getting pretty easy again. Had a rough time with a small shoulder injury, plus I weigh about 25lbs more than when I started them. Cranking them out fast as f?k now! Wahoo!!
Deads: conventional pull
135 2x10 (speed work....hit mah wiener, hurt) :(
205 2x8
245 2x5
305 3x5 (extra set was an accident, I'm forgetful)
335 2x5 (belt from this weight up)
355 2x5
385 2x5
405 3x1 (straps for the last 2...I have an excuse though, I usually don't strap deads....long story)

335 3x5 sumo....just for fun

Snatch grip glute ham raises
115 4x4


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These hurt
 

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Wrivest said:
Deads: conventional pull
135 2x10 (speed work....hit mah wiener, hurt) :(
205 2x8
245 2x5
305 3x5 (extra set was an accident, I'm forgetful)
335 2x5 (belt from this weight up)
355 2x5
385 2x5
405 3x1 (straps for the last 2...I have an excuse though, I usually don't strap deads....long story)

335 3x5 sumo....just for fun
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Curious...
Hey dude, can I ask your goal(s) on your DL, or reason for all the lead up reps/sets (76/13 or so) to your heavy, more intense work or top sets?
Is this a type of ramping from oly lift stuf???
 
PaulBlack said:
Curious... Hey dude, can I ask your goal(s) on your DL, or reason for all the lead up reps/sets (76/13 or so) to your heavy, more intense work or top sets? Is this a type of ramping from oly lift stuf???
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it is pretty similar to an Oly program I used to follow, but not exact. I guess it just became habit. The goal for my DL for now is 500+
 
Wrivest said:
it is pretty similar to an Oly program I used to follow, but not exact. I guess it just became habit. The goal for my DL for now is 500+
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Alright, well the reason I asked is, it just looks like a lot of ramp up sets/reps that I wonder if they take away from you top heavy work, or that you could do more top work ie: 4x5 with #385 or 2x3 with #405? Keeping all over reps lower but upping more strength and intensity work?!
Just wondered why you used that approach specifically, with the less intense volume, instead of a perhaps more standard 5x5 or something!?
Don't get me wrong, that may very work for you to build the strength/mass with more volume. Just addin' my nosy opinion.
 
^^ this is why I'm here bro! I like to hear what other guys have to say, so don't sweat that at all. I'll go that route next time and see how it feels.
 
Well, most 5x5's or set ups like that have you approaching you top sets or work sets ready to kill and not already somewhat trained. Doing the volume you did, you already look ahead of the game in the capacity dept.
One might hit say 3x5 top work sets (15 reps for deads is pretty good along with your other assistance and or say your sumo pulls) then 2 back off sets might work Not sure what your top max pull is, (but guess over #415 or #425 depending on your reps to max weight ratio) so you might be able to start a % rate from there!?
 
Sample of Sets across 5x5 vs ramping...
Sets across...
W/U's #135x5
#225x5
#315 3x5 ( work sets / 3 sets of 5)

Ramping...
W/U's #135x5
#225x5
#315x5
#325x5 (Top work set)
#300x5 (maybe back off set)

Or lots of ways to program the set ups

Also Wade, if you are interested in x5's (I like them on occasion for sure) but like hitting or working up to singles on occasion, Wendler's old more basic 531 template, might work great for you since you have some experience and capacity for the bigger exercises. It is not really made for geared lifters and the progressions and rep set schemes are easy to follow. You would not have to do it for pressing et al. if you didn't want to follow it verbatim.

Some programs or routines might talk about x5s (Lyle McDonald's explain: Invalid Link Removed ) the deadlift with multi sets taking a lot of of a trainee. I happen to be built better for the dead so it never bothered me as much as maybe a guy that has to get more bent over to reach the bar.
 
Thanks Paul, I both those rep schemes, so I'll go for one next time around. I did a cycle of 5/3/1 a while back and liked it...guess I just kinda veered off from there.
 
Today's Oly day:
Behind neck Jerk Balances:
115 x3
125 x3
135 2x3 (these are harder than they sound!)
Split jerks off the rack
115 x3
125 x3
135 2x3
3 pos clean work: clean pull x power clean x squat clean
135 x2
165 x2
205 x3
215 x3 (215 was my previous max PClean)
225x1 (mother of god that was rough, I got LOUD after that one!!)

225 squat cleans for 4 singles after that (my max squat clean is 245.....for now)

Clean n Jerks with no pause b4 the jerk.
165....squeaked out 6 pretty quickly before I was done.
Cheers,
Wade
 
Great job, Wade! I wanted to ask you what are the benefits of an oly lift?
 
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