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Wades Log: improvement has its costs

Wrivest said:
Sun burnt and soaked in fuel:
Today's workout may have to wait..... Dammit!!!!!
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Dude I have the fiercest sunburn I can remember on my calves right now. I was limping around all day. I never wear shorts outside and I wore them all weekend. Got nuked.
 
herderdude said:
Dude I have the fiercest sunburn I can remember on my calves right now. I was limping around all day. I never wear shorts outside and I wore them all weekend. Got nuked.
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that sucks bro! My burn is very minimal...but toss jet fuel (literally) all over it.....fuggin sucks monkey balls!!
 
Used the car buffer to warm up the legs (thanks for the idea Sean!) felt great!!!
Squats:
135 2x5 (5sec pause at the bottom)
205 2x5 (pause)
225 2x5 (pause)
255 2x3 (no pause)
255 3x1 (1sec pause)
225 2x3 (no pause)
185 1x5 (no pause)
30" box (5-10reps) between each set

5reps each leg, 20" step ups w/135lb bar in front rack, then 2x40 yard sprints... 3 sets

Bench
95lbs 2x21's (low, full, upper) 1st set reg, 2nd narrow
135, same

Dynamic push ups over med ball in between sets.
Finished with 2 sets of max effort BW ring dips.
Cheers,
Wade
 
Geez Wade!!! Great sesh!
 
Yesterday was Oly day. Nothing to major, lots of BB complex work, hit 225 C&J for a double, so that was cool :)

Today:
Shoulder warmup/mobility work. Front/lateral raises
Strict press:
45 3x10 (slow down, fast up)
95 1x10 & 2x5
115 3x5
125 3x3
135 1x3
135 2x5 push presses
Lat pull downs
110 1x12
150 2x8
175 1x5
210 1x5
Deads (Sumo)
Reps not really touch n go, but tried to keep tension on the bar through all of them
185 2x5
225 2x5
275 2x5
315 2x5
365 1x5 & 1x3
405 3x1 (pulled my hips through a lil too early on the first one, ended up hitching it just a touch, second 2 were rock solid)
Conv deads
225 5x5 all reps fast as possible, 30 sec between sets.
Felt strong today, only left because I'm at work and can't be gone for 2 hours at a shot.
Cheers,
Wade
 
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Watch this video! The "facts" may be off, but the point is spot on.

Sorry if you're not into this sorta thing, but it fired me up
 
Got in a quick workout today, gotta go listen to the Colonel pat himself on the back soon though.
Bench:
135 2x10
185 2x5
205 3x1
215 2x1
185 1x5
Tossed in a few push ups and ring dips to finish off

Squats
Front:
135 2x10
205 2x5
235 2x5
Box squats:
235 2x5
255 1x5
Felt some serious fatigue in my hips from sumo deads the other day, so I played it safe and called it a day.
Cheers,
Wade
 
Warmup: whole bunch of rolling (snap crackle pop city!!). 3 sets of 10 pull ups/push-ups/squats.

Pause cleans (2sec pause below the knee)
185 2x2
205 2x2
225 3x2
Split jerk off block (behind neck, drop all reps)
155 3x1
185 3x1
205 3x1
Front squat
155 2x5
185 2x5
225 2x5
Back squat
225 2x3
255 2x3
275 3x1
305 1x1 (10 lb PR that I have been struggling with for about 5 months!! FUGGIN PUMPED to make the 300+ club!)
300 1x1
Tried a vid of 305 and hit the wrong fûcking button on my phone! Grrrrrr
Got a vid of 300 that I'll post later
Cheers,
Wade!
 
Congrats on the 300 club! Nice idea on those pause cleans as well.
 
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This was 300. Now mind you I JUST hit 305 about 1 min prior, so this is all adrenaline, as you will see when the brakes hit about half way up
 
Wrivest said:
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This was 300. Now mind you I JUST hit 305 about 1 min prior, so this is all adrenaline, as you will see when the brakes hit about half way up
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Dude it looked good man. That's the same spot I have trouble with at high weights
 
FUK YEAH MUTHA FUKA!! 300+ club WOOOT! Nice work man! Huge accomplishment to break that plateau after 5months!
 
rob112 said:
Dude it looked good man. That's the same spot I have trouble with at high weights
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That's that spot that you get up to and your body goes ok fuker PUSH! Right as your mind says HOLY SH*T! Lol I hit that same spot about 3-4in above parallel or so is my stick. I beat the sticking point by exploding with everything I had as I work the weight up. By the time I am at those heavy working sets my body knows to explode and the "stick" gets less noticeable.
 
DangerDave said:
That's that spot that you get up to and your body goes ok fuker PUSH! Right as your mind says HOLY SH*T! Lol I hit that same spot about 3-4in above parallel or so is my stick. I beat the sticking point by exploding with everything I had as I work the weight up. By the time I am at those heavy working sets my body knows to explode and the "stick" gets less noticeable.
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Definitely agree. I try to be fast and tight as ****
 
rob112 said:
Definitely agree. I try to be fast and tight as ****
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I used to not and try and keep tension (great when I'm going for size) but I payed the price doing heavy sets w/low reps in the off season and quickly realized my game plan needed to change. Once I did my weights blew up for my slow high rep and fast low rep.
 
Incline DB press:
35x2 with 21 sets (lower, full ROM, upper)
45x2 w/ 21 sets
55 2x8 (reg)
65 2x5 (reg)

3 sets of 5 ring dips/5ring push-ups with feet elevated, hitting a few inch deficit. All with 25lb vest

Bench: started close grip, then normal grip with a 3-2-1 tempo
45 2 of 10x10
95 2 of 10x5
125 2 of 5x3

Few sets of GHD sit-up, both unweighted and with 10lb medicine ball overhead, plus hanging leg raises
Cheers,
Wade
 
Strict press:
45 2x10
95 2x5
115 2x5
135 2x3
145........FÜK 145..2x3 push press
115 2x5
Lateral raises 45 DB. 2x5
Russian KB: 70 2x10

Deads:
205 2x5
275 1x5 (meant to do 2...got distracted)
315 2x5
385 2x3
415 2x1
225 2x10 (slow descent every 5th rep)
Deads are starting to feel more stable again, got a lil squirley for a bit. Feeling less lower back stress. Still getting a bit of shoulder roll at the higher weights, but that seems standard... Thoughts?
Cheers,
Wade
 
Solid deads, and as far as forward shoulder...that can happen as long as you do not compromise the lower back. I always try to squeeze oranges or pop balloons in my armpit to get the lats tight, though.
 
rob112 said:
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May be of interest to you
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Brilliant stuff, Rob. The article and the supplementary articles were excellent.

I definitely agree with the point of starting flat and going round being much worse than starting round and extending. If you look at KK, he extends everything at once, like there a big wad of gunpowder in his gut. Other guys will extend at the back first and then start their leg drive. That's how I've been taught by multiple sources. It's huge for maximizing my short-armed, big belly leverage.

I also agree with the point that you can't isolate flexion to the thoracic. You can try, but you can't be 100% successful. There will be wear and tear on the low back, and you better have a wear and tear maintenance/injury prevention plan in place to go along with extreme core strength and control.
 
Rob on top of the game with that article. It was a great read when I first found it. ;)
 
Very good articles Rob. I'm not to worries about the issues in the article, as my lower back usually remains pretty flat....not arched, but flat.
The thing that grinds me up on my lifts is the loss of speed I get when my shoulders pull forward. Just one of those parts of my lift I need to work on and find what works for me
 
I know I am guilty of it all the time. A lot of it, for me, boils down to patience. I find if I am patient enough and keep the shoulder/lats locked properly the initial pull from the floor may feel super slow, but it sets up for an easier lockout. When I get to heavier weight I often rush and just want to "pull it fast" and get out of position.

No idea if that is your problem, but figured maybe my mistakes could help. :o
 
Big Nasty Snatch Day:
Sotts press to stand up
45 2x5
75 2x5
95 2x5

1 power snatch & 2 OH squats then 2 squat snatch
95 x2
115 x2
135 x2
165 miss

135lb squat snatch till miss
Got 5 reps till I dropped one... Not too bad.

Run 1/2 mile w/ 45lb vest. About 3:35
Quickly today. Weights were super light, but the core strength and balance are worth it. Plus I really like the challenge of the movement itself (even though I suck at it...) why bother only doing shît you're good at.
Cheers,
Wade
 
500 M row warmup with my rolling
Bench: (1sec pause reps)
135 2x5
165 2x5
185 2x5
200 1x3 - 1x2 - 1x1
165 1x5
135 2x5
Tossed in 10 DB pullovers every other set with 35, and 55lbs.

Incline DB press
35 2x10
50 2x10
60 2x10
45 2x12

Strict press: 100 reps with the bar (holy hell that sucked)
Ring dips: 3x10 @BW
Good burn today...sweating like a fat kid now!
Cheers,
Wade
 
Good mornings
45 2x10
92 2x5
Banded: 2x5
Sumo Deads:
205 2x10
225 2x5
315 2x5
345 3x3
385 3x3
405 3x3
425 3x1

Chin ups
BW 1x10
25lbs 2x5
BW 2x10

Rough few sets of deads, hips were tight as fük!!! Rolled em out a but more, felt fine after that.
Cheers,
Wade
 
Feeling a little rough the past few days. Wife can't sleep, too much baby in the belly, so I've been up with her a lot....good practice I guess. Plus haven't lifted in 4 days, feel like a bum :(
Had a decent warmup with rows n rolling as usual. Did some shoulder mobility work and light (bar only) complexes to work up a good sweat.

Squat day: overhead squat to front squat to back squat without letting go of the bar.
75lbs 5x10x15 for 2 sets.... Holy burn batman!!!
That was the only weight I did as a complex

115 5OHS x 10FS x 10 BS
135 5OHS x 5FS x 5 BS
155 1OHS (PR) x 3FS x3BS

I think I was hungry and over tired because I got shaky as hell, so had to stop.
I'll carb up tonight, hopefully sleep well and hit the bench big tomorrow. Annnnndd I'm outta protein.... F!!!!
Cheers,
Wade
 
Better day today (I remembered to eat!)
Did some serious muscle mashing with the car buffer.... I think I'm in love with that thing! But anyway.... On to the steel.
Bench:
135 2x5 (5 sec pause reps)
165 2x5. "
195 2x3 (2 sec pause.)
210 2x1 (no real pause there....dats heavy)
185 1x5 (no pause)
165 1x5 (1sec pause)
135 1x10 (2sec pause first 5 reps)

With no rest, right into Tabata push-ups. I left a small pool of sweat along with any self esteem I had left on the floor. Last round of tabata I think I got 4 push-ups in 20 seconds....WOOF!!

Ring dips
BW 3x10. About 90 sec between sets

Few sets of hanging leg raises and toes to bar just for sharts. :/

Had a touch left I the tank, so worked on my low bar box squats. Nothing over 185, but I'm just starting to get into low bar since I've been rather pain free in my shoulder. Just didn't have the mobility before. Feels pretty strong, and like it wouldn't give me the urge to lean as much.

Working nights this week, soooo guess I should get back to the line.
Cheers bîtches!!
Wade
 
Crazy case of DOMS lately, I'm assuming due to lack of sleep/shift change this week.... See everyone, change is bad!
Snatch pulls from blocks/knee height.
135 2x5 (5 fast shrugs after 2nd set)
185 2x5. "
205 2x5 "
235 2x5. "
265 2x5. "
285 2x5. "
305 1x3 (more like snatch grip deads, no hip pop and no shrugs)

Power clean from blocks
135 2x3
165 2x3
185 2x3
205...... Yeah not so much, pulls got ugly.

20 pull ups
Run 400M
50 sit ups w/ abmat
Run 400M
Done!
Cheers
Wade
 
Nice work, man! Those blocks really make life hard on the O-lifts, man. I tried it twice, and it was humbling. I give you kudos for making it happen off blocks.
 
herderdude said:
Nice work, man! Those blocks really make life hard on the O-lifts, man. I tried it twice, and it was humbling. I give you kudos for making it happen off blocks.
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blocks are a bîtch!! Really forces you to set the hips and explode with the hammies. Thumbs are DESTROYED from snatch grip though, even with straps!
 
Deads today. Not a very successful day, just happy I got outta the house though.

Worked between regular Conventional deads and deficit deads with resistance bands. Kept the weights low, not feeling 100% and form broke down quick. Not having any A/C in my crappy lil gym didn't help, was a gross mess b4 I even started.

This was the highlight if the day... Only 205 on the bar
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Cheers
Wade
 
Some times you eat the bar, and sometimes something something lol

Can't all be good days man

Edit: get ready for the next one!
 
It was a decent week overall. I just hold myself to seemingly impossible standards, and when I have an off day at the end of a long week I get a lil pissy. In my mind I should be able to walk into the gym on any given Sunday and rip 400+ off the floor like it ain't no thang.... But then reality kicks in.

On another note with my Deads, my core strength during my conventional lifts is non existent lately... Time to fix that.
 
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