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Wades Log: improvement has its costs

Wrivest said:
Decent day:
Bench
Warmup: 45x 30 & 95 x 2(21's) then:
Paused bench
115 2x10
135 2x10
155 2x5
170 2x5
185 2x3
205 2x1
Drop sets, no pause
185 1x5
155 1x5
135 1x8


Incl. DB
35 2x12
45 2x8
50 2x5

Prowler push for 100 yards
50@160lb 30@245lv & 20@300lb

"Upside down ring rows"
(Get on high rings, point toes up, an row up until hands reach past waist)
3 x 8

Finished with 2 sets of 20 (2count) flutter kicks & mountain climbers

Cheers,
Wade
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Nice bench dude! After all the blah blah in this log, I was starting to wonder if you actually lift. Good work!
 
compudog said:
Nice bench dude! After all the blah blah in this log, I was starting to wonder if you actually lift. Good work!
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thanks. I don't have any other social media, as it annoys me, so it does get a little chatty in here. Plus my schedule to workout sucks, so a lot of times I just post to say hi and give small updates
 
Wrivest said:
thanks. I don't have any other social media, as it annoys me, so it does get a little chatty in here. Plus my schedule to workout sucks, so a lot of times I just post to say hi and give small updates
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Wade, you and I are IG besties!!! :D :P
 
Woohoo! Can't wait to see you on here!!!!!
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QUESTION!!!! My wife agreed to let me buy a power rack with tax money, so I need suggestions. I found a Titan rack on Amazon for around $300 bucks. Was thinking that, and a rogue bar.
Anybody have one, or know what's the best bang for my buck???
Cheers,
Wade
 
Man, I don't know if you'll be able to get any kind of decent rack for that.

Mine was close to a grand (800 or so I think) because the cheaper options weren't very sturdy.

Maybe Craigslist will have something in your area.

Edit: read that wrong, don't know **** about the titan rack sorry. As far as bars, I wasn't a huge fan of the rogue bars. Check for a buddy capps Texas power bar. I think price is similar and they're better bars.
 
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$319.... Seems ok. I'm expecting whatever I get to have some wobble, as I can't spend a grand. (Although I would.... Dam wife & kids)
 
DIY some gussets in that sumbitch and you're ready to rock. That's what I did many moons ago with a rack I acquired for $30. It's not gonna be as sturdy as a gym rig, but that's the way it is.
 
Got in a quick full body blast today.
Started with a mile run at about 3.5-4 incline (hate running, but gotta do it for stupid work)
After that I just focused on keeping moving. I need to get better stamina.
I did a 45 min circuit of pull ups, dips, and squats. I can't wait to get back to just lifting heavy 4-5 days a week.... This shîts for the birds
Cheers,
Wade
 
Wrivest said:
Got in a quick full body blast today. Started with a mile run at about 3.5-4 incline (hate running, but gotta do it for stupid work) After that I just focused on keeping moving. I need to get better stamina. I did a 45 min circuit of pull ups, dips, and squats. I can't wait to get back to just lifting heavy 4-5 days a week.... This shîts for the birds Cheers, Wade
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Better stamina, have you tried Viagra? Works wonders.
 
Sumo Deads and complexes today.
Deads:
135 2x5
225 2x5
275 3x5
295 3x5
315 3x3
365 2x1

Complex: 4 reps of each:
RDL- power clean- front squat - push press
5 sets @ 95lbs
3 sets @ 115lbs

Run 10 min at hard incline

Cheers,
Wade
 
Wrivest said:
Sumo Deads and complexes today. Deads: 135 2x5 225 2x5 275 3x5 295 3x5 315 3x3 365 2x1 Complex: 4 reps of each: RDL- power clean- front squat - push press 5 sets @ 95lbs 3 sets @ 115lbs Run 10 min at hard incline Cheers, Wade
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Oh, Wade! You actually got a great workout in!!!!! :D
 
puccah8808 said:
Oh, Wade! You actually got a great workout in!!!!! :D
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happens once in a while. I'm pissed about my deads. 365 is usually a pretty fast rep for me, except today. I think I cranked my neck up and may have pinched something a tad... Dumb mistake
 
Bench day:
Warmup with close grip and reg grip 21's with 45&95lbs

135 2x5
155 2x5
185 1x5 & 3x2
165 3x3

Incline DB press
30 1x25..... OOF!!!!
40 3x8
50 1x6

Floor press
95 2x20
135 2x8
155 2x5
Found out my right arm comes to 90deg about an inch before my left.... Gotta fix dat!

3 25yard Farmers walk pinching 2 25lb plates, lats flared as far as possible.
2 30 yard farmer walks with 2 70lb KB's

That's all folks!
Cheers,
Wade
 
Bret work! How's the neck?
 
Nice session, Wade!!!! Looks like you're getting back into your routine!
 
Ok, so I haven't been out of the gym, just not logging because I'm lazy. But anyway....
Still alive. Got in a good bench/shoulder workout today. Tossed in some sled work to finish off.
Once I get back to a decent PL program I'll log more, just not worth it at this point. Didn't want to keep all my readers in suspense. (all maybe 2 of you...)
Cheers,
Wade
 
Welcome to AM.
 
DL day!!! It's been a long time, so went high volume and conservative weight.
Did 5conv x 5sumo at
135
185
225
275
305
Then 3conv x 2sumo
3 sets at 315

Did 10 reps at 115 of wide stance squats between each weight change

Complex: SLDL x squat clean x push jerk
115 lbs, ascending reps at each set. Weird to explain but it was a scorcher!!!

Finished off with pull ups and farmer walks because I wanted to destroy my grip... Idk why!!
Cheers
Wade
 
gotta love some deadlift cardio.
 
Got to the gym today and it was cleanup day, so dragged rubber mats around for a warmup, worked like a champ.
Squat day:
Warmup with bar and 135 for a few sets
185 2x5
205 2x5
225 2x5
245 2x3 w/belt
265 2x3 w/belt
275 1x1 w/belt & 2x2 w/belt & wraps

Lunges
Bar 2x10 each leg
95 2x10 each leg

20" Box step ups w/ 2 35lb KB's
Did about 100 each leg with sets of 10 high hanging leg raises after every 10 step ups

Cheers,
Wade
 
Invalid Link Removedmy poor kids got blood drawn today.... They didn't cry a single drop, although I may have!
 
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Got a laugh out of this.

Hit DB bench work yesterday. Worked up to 2x8 @65lbs on the incline, superset with flies. Felt really light and should have gone higher, but the huuuge douche next to me bumped me twice during my flies and I almost lost my shît, so decided to move on.
Tossed in tabata "ball over push ups"... Those absolutely trashed me! Followed up with a whole mess of dips and toes to bar (strict, no swing). 5 sets of 10x10
Finished up with a 1/2 mile run

I've got the house to myself until Sunday or Monday, wife and kids are in NY. It's great!!!! I've got a buttload of house stuff to do, but gonna try to hit deads later before I get drunk again.
Cheers,
Wade
 
Wrivest said:
Invalid Link Removedmy poor kids got blood drawn today.... They didn't cry a single drop, although I may have!
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Awww they're so cute! It is really hard as a parent to watch them go through that-even when they don't seem so bothered!

That guys videos are hilarious!! Enjoy you weekend alone! Stay out of trouble! Lol
 
love2liftkat said:
Awww they're so cute! It is really hard as a parent to watch them go through that-even when they don't seem so bothered!

That guys videos are hilarious!! Enjoy you weekend alone! Stay out of trouble! Lol
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My day has consisted of 4 hrs of yard work. Thatching/mowing etc. nothing like breathing a dust cloud all morning to kill motivation. Time to grill and relax with a beer... DL day tomorrow
 
Ok I lied, felt good so hit the gym.
Deads 2conv x 2Sumo 1 set each weight.... I was in a hurry
135
225
295
315
335
365 2sets
385 1conv x 1sumo (2sets)
405 failed.... Fück!!!
I could have grinder it out, but wasn't in the mood to feel like shît tomorrow.
405 x 2 block pulls 4"block
315 3x3 block pull

DB rows
30 2x10
50 2x10
70 2x10
85 2x10
100 2x5
Stupid gym stops at hundies. I hit 150's x for 3 overseas.... But deployment muscles are ridiculous!

Ok that was all.... NOW I'll grill and drink, enough procrastinating!

Cheers,
Wade
 
Quick stop off at the gym for some clean work off 4"blocks

Clean pull x squat clean x front squat
115 x 3
135 x2
165 x2
185 x 2 (vid attached)
205 x 3
225 failed. Caught real low with a lil forward lean, could stand out of it. Tried a second time, but just didn't have any pop left.

Did some more front squats at 205 and 225. Went to mix back squats in, but my back is still smoked from deads yesterday.

Called it an early day due to a headache that wouldn't quit.... Aka a hangover.

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Cheers
Wade
 
Freakin strong work!!
 
Sh*t, Wade! You made that look so easy! ????
 
Not bad, for a crossfitter.

Is that weezer?
 
Just a quick note to let people know I'm not dead. Work has been very, very busy. Putting about 6-7 miles a day on the old boots and its taking its toll... Knees are shot!!
Anyway: got into the gym for a quickie yesterday, it has been a long time, anything was a plus!
Did a lot of rowing to start, then a squat / pull-up / push-up / run metcon that reminded me how fast conditioning goes.
Then worked in some strict press, front squats and farmers walks.
Finished with more running (pt test is September, wanna do the 1.5 mile in 10min)
Hope to get back today and get a routine back in my life.
Either way, had my girls 1st birthday party last weekend, so that was pretty cool... Man time flies!!!
Cheers
Wade
 
Glad you're still alive and doing well! ;)

Happy 1st bday to your girls! I can't believe they're a year old already!!
 
Gonna give my random check in here:
Things are well and I've gotten in some decent work lately. Been focused on building some endurance since I have to PT test next weekend. Unfortunately I think I hurt myself last week. Squats felt food, goal was 5 sets of 5 at just 185, then go run. Somewhere between squats and sprints I thought I pulled a muscle, but I'm actually worried I popped a hernia, so it's a probable trip to the Dr this week.
FML!!
In other "news" my wife and kids come home today, and I haven't seen them in almost a month, so I'm rather excited. I just hope I can pick up my girls without hurting myself. Plus after not seeing the wife for a month, a sore groin is not helping my nights goals.., if ya know what I mean
 
Heal fast man.
 
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