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Wades Log: improvement has its costs

jimbuick said:
Nothing that can't be gained with less technically challenging movements.... Except the skill component of the lift itself (doing snatches makes you better at snatches).
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im gonna half agree with Jim here. I the main benefit of Oly lifts is explosive power. It's also getting your whole body to move in a difficult/heavy sequence together. You will see a lot of football players doing power cleans because of the explosive movement. Also, Oly lifters have crazy traps, which I think is a pretty sweet benefit.
That being said, JB is right when he says that you can achieve these benefits other ways, as I'm sure he does in his strongman training. This is just my personal favorite way of going about it.
I would love to enter a comp someday to see how I do....lots of work still needed for that though.
 
Rest day: didn't seem like it though, supervisor ran me ragged...now my wife is pissy because I wanna take a nap!
 
Wade, you better get those naps in before your babies come!! :D
 
rob112 said:
Checked your profile. No children yet confirmed :biglaugh:
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Yep don't need any gain thieves running around haha. I nap for about 20 minutes after each GH injection because it feels great. I'm cutting so energy levels aren't the greatest anyways
 
So at work today, I was supervising the flight line. Therefore, sitting in a truck all day. I felt so dam lazy/tired, I almost lost my mind! It's a busy, busy job....but I hate sitting all day, idk how office weenies do it. I need to keep moving! A double serving of PWO helped out though!

Bench:
135 2x10
185 1x8
185 1x5
200 2x3
205 3x5 (5rep PR, up from 185)
200 1x1
185 1x3
165 2x5
Incline DB press
30 2x20
40 2x12
50 1x10, 1x8
Ring dips
BW 1x10.....annnnd that was all the ol chesticles had!
Squats!!! Again, front squats immediately into back squats.
135 5Fx10B
185 5Fx8B
225 3Fx6B
265 1Fx2B. (10lb front squat PR... Woohoo!!)
275 0F(not gettin greedy)x2B
Sled Push. 205lbs x100 yards to finish the wheels off....'twas a good day!!!

Sean1332.....if you see this B4 tomorrow, kill it at your comp brother! Sorry I won't be making the trek!!
Cheers,
Wade
 
Oh, almost forgot! Thanks PaulBlack for the advice after my last workout about rep work. Applied that today and hit some PRs!
 
Monday fun/torture day:
Wearing a 45lb vest,
50yard farmers walk (2, 70lb KBs)
Put the KBs down
50 yard sprint back to starting point
50 yard sled push (185lb sled)
50 yard farmer walk
50 yard sprint(ish) back to the sled
50 yard sled push
Ditched the vest......almost died! Way harder than it sounds.
Then:
10 tire flips (I think our tire is 350ish....give or take)
Finished off with rack pulls
225 2x3
295 2x3
315 2x3
315 2x3 with resistance band. 1" thick blue band, not sure the resistance amount
365 2x3 with the band
365 2x3 without
405 2x3
The end!!
Cheers,
Wade
 
Oh man!!!! You kicked a**!! Great job!
 
BLUE BANDS! (It's on a "shït powerlifters say" video) that's pure insanity, man.
 
I think I strained my A$$ muscles pushing the sled yesterday....deads may be a lil sporty tomorrow, we shall see.
 
Quick trip to the gym today, dam work gets in the way!!
Strict press:
95 2x5
125 2x5
135 2x5
145 3x1 (tie previous 1RM)
125 1x5
95 2x7
Hand stand push ups. 2x10
Front raises with resistance band. 2x10
Sumo DL. All sets were triples
185
225
275
335
365
405 (PR triple by 40lbs)
Wish I had more time, felt like a beast today...but my wife beats me if I'm late, and not in that sexy way
Cheers,
Wade
 
Wrivest said:
Quick trip to the gym today, dam work gets in the way!!
Strict press:
95 2x5
125 2x5
135 2x5
145 3x1 (tie previous 1RM)
125 1x5
95 2x7
Hand stand push ups. 2x10
Front raises with resistance band. 2x10
Sumo DL. All sets were triples
185
225
275
335
365
405 (PR triple by 40lbs)
Wish I had more time, felt like a beast today...but my wife beats me if I'm late, and not in that sexy way
Cheers,
Wade
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Ahhhh, Asian women!!!! :D We're a little crazy..
 
So I take the wife to a Dr. Appt today, and I'm reminded of the fact that the general public (especially in a hospital) is fücking disgusting!!!! Not even the slightest bit of care for themselves over a lifetime, it's sad to say the least! Not saying everyone needs to be a gym rat, but come on people!!!
 
Oly Day:
Standard warmup. Snatch hit/catch drills, zotts presses, yada yada..

Snatch off high blocks for max triple:
95 (warmup w/ sets)
115
125
135
145 (had a few misses at this one, but got it...10lb PR Triple for my snatch)

2 second pause pulls. (1" off floor, just above knees, top of thighs)
135 x2
145 x2
185 x2

Hang clean doubles, plus split jerk. (Hate these!!)
135
155
185
205
215
235 (fail.....shïtshïtshït!!!!)

Wide grip pull ups. All sets 5 reps
Body weight
25lbs
35lbs
45lbs
35
25
BW
My hands look like I put them through a meat grinder!!!!
Cheers,
Wade
 
Squat n Bench day
Mixed up the squats a touch. Went Front x Back x Box squats. Never really done box squats, so I figured adding them in couldn't hurt.
135 2sets 5x5x5
185 2sets 5x5x5 (got a vid, I'll try to upload for critiques later)
225 2sets 5x5x5 (this one was tough!)
240 1set 3x3x3

Box jumps: 34"box. 2sets of 10

Flat DB bench
Started with DB press and went directly into flies
30lbs 2 sets 10x10 (tried to do the reps quickly with as much TUT as possible due to the light weight).
Moved to just presses after that
45 2x8
60 2x6
45 1x10
Incline BB bench
135 2x10
155 2x8
185 1x3 (got a lil dicey, no spotter, so called that good)
Cable flies to finish it off. Pretty light weight, not worth noting.
Cheers,
Wade
 
That's some nice squat volume, and very interesting concept on getting it. Nice work man
 
Thanks guys. I was pretty pumped when 240 felt as smooth as 185. I got the idea from an awful cycle I did off my Oly site a few months back. Just added the box squats as something new.
 
Awesome job, Wade! Love the music also!
 
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