Bigwade's training log
- Thread starter bigwade
- Start date
bigwade
Member
Hammer seated leg curl: 55x15
Front squat
55x5
145x3
235x2
added belt
325x1-paused
415x1-paused
485x1
Trap bar-no belt the rest of the way
255x3
365x3
455x1
545x1
From the floor-conventional, hook grip
245x1
335x1
425x1
440x1-15 singles, 30 second or less rest interval
KB stiff leg
88x12
Hammer seated leg curl
55x15
My knee is tender so I did cardio
Recumbent bike: 20 minutes
That was it
Front squat
55x5
145x3
235x2
added belt
325x1-paused
415x1-paused
485x1
Trap bar-no belt the rest of the way
255x3
365x3
455x1
545x1
From the floor-conventional, hook grip
245x1
335x1
425x1
440x1-15 singles, 30 second or less rest interval
KB stiff leg
88x12
Hammer seated leg curl
55x15
My knee is tender so I did cardio
Recumbent bike: 20 minutes
That was it
bigwade
Member
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt
added briefs
415x1
505x1
added suit, straps down
595x1
685x1
800x1-straps up
Out of gear
OH squats, snatch grip-paused in the bottom
50Kx3
60Kx3
70Kx3
80Kx3
90Kx3
Snatch
50Kx1x5
That was it, out of time
Medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt
added briefs
415x1
505x1
added suit, straps down
595x1
685x1
800x1-straps up
Out of gear
OH squats, snatch grip-paused in the bottom
50Kx3
60Kx3
70Kx3
80Kx3
90Kx3
Snatch
50Kx1x5
That was it, out of time
bigwade
Member
Recumbent Bike: 30 minutes
Straight-arm pull down/rear delt on pec dec/hammer shrug/hammer seated crunch
50x15/20x15/140x20/88x20-3 sets
Face pull/shrug down/reverse curl/seated crunch machine
40x15/100x12/20x20/90x20
40x15/150x8/25x20/110x20
40x15/150x8/30x20/130x20
Plate loaded pull down/upright row/standing toe raise/bench crunch
100x15/30x15/BWTx20/45x20
100x15/40x15/BWTx20/45x20
100x15/50x15/BWTx20/45x20
Seated toe raise/tibia/DB side bend
120x15/50x15/25x15
120x15/50x15/50x15
120x15/50x15/75x15
Band press: 7
Standing press/Front squat w/clean grip: barx7
Snatch balance/catch
20K/45x3-2 sets
30K/66x3
40K/88x3
50K/110x3
60K/132x3
That was it, out of time
Straight-arm pull down/rear delt on pec dec/hammer shrug/hammer seated crunch
50x15/20x15/140x20/88x20-3 sets
Face pull/shrug down/reverse curl/seated crunch machine
40x15/100x12/20x20/90x20
40x15/150x8/25x20/110x20
40x15/150x8/30x20/130x20
Plate loaded pull down/upright row/standing toe raise/bench crunch
100x15/30x15/BWTx20/45x20
100x15/40x15/BWTx20/45x20
100x15/50x15/BWTx20/45x20
Seated toe raise/tibia/DB side bend
120x15/50x15/25x15
120x15/50x15/50x15
120x15/50x15/75x15
Band press: 7
Standing press/Front squat w/clean grip: barx7
Snatch balance/catch
20K/45x3-2 sets
30K/66x3
40K/88x3
50K/110x3
60K/132x3
That was it, out of time
bigwade
Member
wk 3 bench asst
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 100x15
Illegal wide bench press-flat back, flat feet, closed grip
45x25
95x15
135x8
185x5
225x3
275x3
315x8-last rep 2 count pause-3 sets
Close grip seated row
250x12x3
Close grip plate loaded pull down
150x8
170x8x2
Rear delt on pec dec
40x12x3
DB front raise
15x15x3
DB side raise
5x35x3
Hammer curl
25x12
30x12
35x12
40x8
45x8
50x8-no tendon pain, good news
Hammer shrug
140x15
230x12-2 count static hold
320x12x3
Press down on plate loaded pull down
50x15
70x12
90x12
Barbell curl
45x15
65x30
Seated crunch machine-pin select
90x30x2
Recumbent Bike: 20 minutes
I'm cooked
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 100x15
Illegal wide bench press-flat back, flat feet, closed grip
45x25
95x15
135x8
185x5
225x3
275x3
315x8-last rep 2 count pause-3 sets
Close grip seated row
250x12x3
Close grip plate loaded pull down
150x8
170x8x2
Rear delt on pec dec
40x12x3
DB front raise
15x15x3
DB side raise
5x35x3
Hammer curl
25x12
30x12
35x12
40x8
45x8
50x8-no tendon pain, good news
Hammer shrug
140x15
230x12-2 count static hold
320x12x3
Press down on plate loaded pull down
50x15
70x12
90x12
Barbell curl
45x15
65x30
Seated crunch machine-pin select
90x30x2
Recumbent Bike: 20 minutes
I'm cooked
bigwade
Member
Plate loaded leg extension
50x25
75x15
100x15
Hammer seated leg curl
55x15
65x15
Plate loaded pull down
50x15
100x15x2
Hammer shrug
140x15x3
Front squat
55x5
145x3
235x1
325x1-belt
415x1-paused
505x1-finally back in the 500 club
Trap bar
255x3
345x1
455x1-belt
545x1
655x1
725x0-boo! broke about 4-5" and that was it
From the floor for speed-hook grip, no gear
245x1
335x1
425x1
475x1x12-30-40 second rest intervals
Stiff leg DL
245x12x3
I'm cooked
50x25
75x15
100x15
Hammer seated leg curl
55x15
65x15
Plate loaded pull down
50x15
100x15x2
Hammer shrug
140x15x3
Front squat
55x5
145x3
235x1
325x1-belt
415x1-paused
505x1-finally back in the 500 club
Trap bar
255x3
345x1
455x1-belt
545x1
655x1
725x0-boo! broke about 4-5" and that was it
From the floor for speed-hook grip, no gear
245x1
335x1
425x1
475x1x12-30-40 second rest intervals
Stiff leg DL
245x12x3
I'm cooked
bigwade
Member
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x1-paused the rest of the way
365x1
405x1
435x0-misgrooved
435x1-smooth but not as fast as I would have liked
OH press-strict press+1 push
60Kx5+1
80Kx2+1
100Kx2+1
112.5Kx2+1
Wide grip seated row
250x12x2
Rear delt on pec dec
50x12x2
Hammer curl
25x12x2
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x1-paused the rest of the way
365x1
405x1
435x0-misgrooved
435x1-smooth but not as fast as I would have liked
OH press-strict press+1 push
60Kx5+1
80Kx2+1
100Kx2+1
112.5Kx2+1
Wide grip seated row
250x12x2
Rear delt on pec dec
50x12x2
Hammer curl
25x12x2
bigwade
Member
Reverse hyper: 100x10
Close stance: 55x1-ouch...
Close stance: 55x5
Medium stance: 55x5
comp stance: 55x5-moved in a bit as I went raw
145x3
235x1
325x1
415x1
added belt and light wraps
505x1
600x1
No wraps or belt-medium stance
325x3
OH squats-snatch grip
60Kx3
70Kx3
80Kx3
Snatch practice
40Kx1+ 2 oh squats
60Kx1+ 2 oh squats
70Kx1x2
Reverse hyper
170x10
240x10
That was it, outta time
Close stance: 55x1-ouch...
Close stance: 55x5
Medium stance: 55x5
comp stance: 55x5-moved in a bit as I went raw
145x3
235x1
325x1
415x1
added belt and light wraps
505x1
600x1
No wraps or belt-medium stance
325x3
OH squats-snatch grip
60Kx3
70Kx3
80Kx3
Snatch practice
40Kx1+ 2 oh squats
60Kx1+ 2 oh squats
70Kx1x2
Reverse hyper
170x10
240x10
That was it, outta time
bigwade
Member
Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Decline-pinky on ring
45x25
95x15
135x8
185x5
225x5
275x3
315x3
365x3
405x15x2-stopped with 2 as my knee is a bit tender and I need it for tomorrow
Close grip seated row
250x12x3
Rear delt on pec dec
40x12x3
Hammer shrug-static hold
230x12
275x12
320x12x3
Hammer Curl
30x12
35x12
40x12
Press down on plate loaded pull down
50x15x3
Hammer crunch machine
88x20x3
That was it
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Decline-pinky on ring
45x25
95x15
135x8
185x5
225x5
275x3
315x3
365x3
405x15x2-stopped with 2 as my knee is a bit tender and I need it for tomorrow
Close grip seated row
250x12x3
Rear delt on pec dec
40x12x3
Hammer shrug-static hold
230x12
275x12
320x12x3
Hammer Curl
30x12
35x12
40x12
Press down on plate loaded pull down
50x15x3
Hammer crunch machine
88x20x3
That was it
bigwade
Member
plate loaded pull down
50x15
100x15
150x12
Hammer shrug
140x15
185x15
230x15
Plate loaded leg extension
50x25
75x15
100x15
Hammer seated leg curl
45x15
55x15
65x15
Reverse hyper
100x10
no gear or belt today
Front squat
55x5
145x3
235x1
325x1-paused 2 count
415x1-same
Trap bar pull
255x3
365x1
455x1
545x1
655x1
From the floor-conv & hook grip
245x1
335x1
385x1
500x1-10 singles about 45 second rest intervals on average
That was it, I'm way out of time
50x15
100x15
150x12
Hammer shrug
140x15
185x15
230x15
Plate loaded leg extension
50x25
75x15
100x15
Hammer seated leg curl
45x15
55x15
65x15
Reverse hyper
100x10
no gear or belt today
Front squat
55x5
145x3
235x1
325x1-paused 2 count
415x1-same
Trap bar pull
255x3
365x1
455x1
545x1
655x1
From the floor-conv & hook grip
245x1
335x1
385x1
500x1-10 singles about 45 second rest intervals on average
That was it, I'm way out of time
bigwade
Member
Recumbent Bike: 20 minutes
Plate loaded pull down
50x15
Straight-arm pull down
50x15x3
Face Pull
40x15
50x15
60x15
Plate loaded pull down
100x15x2
Rear delt on pec dec
20x15x3
Upright row
40x15
50x15
60x15
Hammer shrug
140x20x3
Standing toe raise
BWTx20x3
Seated toe raise
120x15x2
Tibia
50x15x2
Hammer seated crunch
88x20x6
DB side bend
50x15
75x15
That's it for now
Plate loaded pull down
50x15
Straight-arm pull down
50x15x3
Face Pull
40x15
50x15
60x15
Plate loaded pull down
100x15x2
Rear delt on pec dec
20x15x3
Upright row
40x15
50x15
60x15
Hammer shrug
140x20x3
Standing toe raise
BWTx20x3
Seated toe raise
120x15x2
Tibia
50x15x2
Hammer seated crunch
88x20x6
DB side bend
50x15
75x15
That's it for now
bigwade
Member
wk 5 bench
Side raise: 5x15, 8x15, 12x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Hammer shrug: 90x20, 140x20
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x3
365x3-last rep 2 count pause
405x2-misgrooved 3rd..wtf!
405x3-last rep paused for a 2 count, more like it
405x3-same
Over head press
40K/88x8-last rep push press on all sets
60K/132x3
70K/154x3
80K/176x3
90K/198/3
100K/220x3
110k/242x3
120K/264x3-couldn't strict press so did 3 push
Wide grip seated row
250x12x3
Neutral grip plate loaded pull down
150x12x2
Rear delt on pec dec
40x12
50x12
60x12
DB front raise
15x15x2
Hammer shrug-static hold at top
230x12
275x12
320x12
Hammer seated crunch
90x20x2
Out of time
Side raise: 5x15, 8x15, 12x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Hammer shrug: 90x20, 140x20
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x3
365x3-last rep 2 count pause
405x2-misgrooved 3rd..wtf!
405x3-last rep paused for a 2 count, more like it
405x3-same
Over head press
40K/88x8-last rep push press on all sets
60K/132x3
70K/154x3
80K/176x3
90K/198/3
100K/220x3
110k/242x3
120K/264x3-couldn't strict press so did 3 push
Wide grip seated row
250x12x3
Neutral grip plate loaded pull down
150x12x2
Rear delt on pec dec
40x12
50x12
60x12
DB front raise
15x15x2
Hammer shrug-static hold at top
230x12
275x12
320x12
Hammer seated crunch
90x20x2
Out of time
bigwade
Member
Reverse hyper: 100x12x2
Hammer seated leg curl: 65x15
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
255x2
345x1
455x1
545x1
605x1-this will most likely be a raw opener
added briefs, these are more loose than what I've been using
655x1
added suit I squatted 1,040 in. 45 lbs less bwt makes a big difference.
745x1-straps down
835x1-slow, straps were down as well and just knee braces but, my gear is just too big.
Reverse hyper
170x10
240x10
310x10
Seated toe raise
120x15x2
Tibia
50x15x2
That was it, outta time
Hammer seated leg curl: 65x15
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
255x2
345x1
455x1
545x1
605x1-this will most likely be a raw opener
added briefs, these are more loose than what I've been using
655x1
added suit I squatted 1,040 in. 45 lbs less bwt makes a big difference.
745x1-straps down
835x1-slow, straps were down as well and just knee braces but, my gear is just too big.
Reverse hyper
170x10
240x10
310x10
Seated toe raise
120x15x2
Tibia
50x15x2
That was it, outta time
bigwade
Member
Straight-arm pulldown
50x15x3
Face Pull
40x15x3
Plate loaded pulldown
100x15x3
Rear delt on pec dec
20x15x3
Upright row
45x15x3
Hammer shrug
140x2x3
Dumbbell shrug
50x20
65x20
80x20
Reverse Curl
20x20x3
Seated crunch machine
100x20x3
Hammer seated crunch
90x20x3
Dumbbell side bend
50x15
65x15
80x15
Standing press
20Kx8
40Kx3
Close stance squat
20Kx5
40Kx3
Snatch Balance
40Kx3-ouch my knee
Snatch
40Kx1+2 OH squats
50Kx1+2 OH squats
60Kx1
70Kx1
80Kx1-not in the hole like I would have liked. I need to stick the catch in the hole but, this was clean and would have counted so, this is what I need at the end of the month for pr.
80Kx1x3 more, not my best day and my form is off. between my knee and I'm betting all the ab work prior and the squats yesterday, I just didn't have the zip I usually have.
That was it
50x15x3
Face Pull
40x15x3
Plate loaded pulldown
100x15x3
Rear delt on pec dec
20x15x3
Upright row
45x15x3
Hammer shrug
140x2x3
Dumbbell shrug
50x20
65x20
80x20
Reverse Curl
20x20x3
Seated crunch machine
100x20x3
Hammer seated crunch
90x20x3
Dumbbell side bend
50x15
65x15
80x15
Standing press
20Kx8
40Kx3
Close stance squat
20Kx5
40Kx3
Snatch Balance
40Kx3-ouch my knee
Snatch
40Kx1+2 OH squats
50Kx1+2 OH squats
60Kx1
70Kx1
80Kx1-not in the hole like I would have liked. I need to stick the catch in the hole but, this was clean and would have counted so, this is what I need at the end of the month for pr.
80Kx1x3 more, not my best day and my form is off. between my knee and I'm betting all the ab work prior and the squats yesterday, I just didn't have the zip I usually have.
That was it
bigwade
Member
Saving my knee and doing illegal wides
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15
Pull down: 50x15, 100x15
Side band rotator: 2x15
Illegal wide bench-closed grip, feet flat, no arch
45x15
95x15
135x8
185x5
225x3
275x3
315x8-last rep paused
325x8-rep 7 paused, last rep paused for a 2 count
335x8-same
365x3-last rep paused
Close grip seated row
250x12x3
Reverse grip pull down
150x8x3
Rear delt on pec dec
40x12x3
Hammer curl
20x15
25x12
30x12
35x8
50x8
55x8
60x8-dayum
Hammer shrug
140x15
185x15
230x15
275x15
320x15
365x15
410x15
Press down on pull down
50x15x4
Hammer seated crunch
90x25x6
That was it
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15
Pull down: 50x15, 100x15
Side band rotator: 2x15
Illegal wide bench-closed grip, feet flat, no arch
45x15
95x15
135x8
185x5
225x3
275x3
315x8-last rep paused
325x8-rep 7 paused, last rep paused for a 2 count
335x8-same
365x3-last rep paused
Close grip seated row
250x12x3
Reverse grip pull down
150x8x3
Rear delt on pec dec
40x12x3
Hammer curl
20x15
25x12
30x12
35x8
50x8
55x8
60x8-dayum
Hammer shrug
140x15
185x15
230x15
275x15
320x15
365x15
410x15
Press down on pull down
50x15x4
Hammer seated crunch
90x25x6
That was it
bigwade
Member
Not 100% today and it showed quickly. They guys were establishing triple pr's on the front squat and trap so i did what they did.
Pull down: 50x15
Hammer shrug: 140x15
Front squat
55x5
145x3
235x3
325x3-paused last rep-no belt
Trap bar-no belt
255x3
345x3
435x3
525x3
575x3
From the floor-hook , conv, no belt
245x1x2
335x1
425x1
530x1x6-about a minute rest interval, my right arm injury showed on the last rep
short thick bar pull & hold-plate weight only
90
180
270-couldn't get upright and lock out
Hammer seated crunch
90x20x4
Seated toe raise
120x15x3
Tibia
50x15x3
Called it a day
Pull down: 50x15
Hammer shrug: 140x15
Front squat
55x5
145x3
235x3
325x3-paused last rep-no belt
Trap bar-no belt
255x3
345x3
435x3
525x3
575x3
From the floor-hook , conv, no belt
245x1x2
335x1
425x1
530x1x6-about a minute rest interval, my right arm injury showed on the last rep
short thick bar pull & hold-plate weight only
90
180
270-couldn't get upright and lock out
Hammer seated crunch
90x20x4
Seated toe raise
120x15x3
Tibia
50x15x3
Called it a day
bigwade
Member
Right shoulder is tender so, not expecting much
Side raise: 5x15, 8x15, 10x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Hammer shrug: 140x15x2
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x3
415x2-missed 3rd
405x3
OH press-standing+jerk
40K/88x6+1
60K/132x2+1
80K/176x2+1
100K/220x2+1-2 sets
100K/220x2+2
Called it a day to rest my shoulder
Side raise: 5x15, 8x15, 10x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Hammer shrug: 140x15x2
Bench press
45x15
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x3
415x2-missed 3rd
405x3
OH press-standing+jerk
40K/88x6+1
60K/132x2+1
80K/176x2+1
100K/220x2+1-2 sets
100K/220x2+2
Called it a day to rest my shoulder
bigwade
Member
Straight-arm pull down
50x15x3
Rear delt on pec dec
20x15
Hammer shrug
140x120x2
OH press
55x8x2
Close stance squat
55x5
Snatch
40Kx1+3 OH squats
40Kx1
50Kx1x2
60Kx1x3
70Kx1x2
75Kx1x3-this will be my opener next weekend
Shoulder was better as I went, my knee got tender as I went.
Hammer shrug
140x20
Rear delt on pec dec
20x15
Face pull
40x15x2
That was it, resting the knee and shoulder from there
50x15x3
Rear delt on pec dec
20x15
Hammer shrug
140x120x2
OH press
55x8x2
Close stance squat
55x5
Snatch
40Kx1+3 OH squats
40Kx1
50Kx1x2
60Kx1x3
70Kx1x2
75Kx1x3-this will be my opener next weekend
Shoulder was better as I went, my knee got tender as I went.
Hammer shrug
140x20
Rear delt on pec dec
20x15
Face pull
40x15x2
That was it, resting the knee and shoulder from there
bigwade
Member
ide raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Decline press-flat back
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x3
455x6
475x6
500x6-I haven't had this weight in my hands in a while.
Plate loaded pull down
50x15
100x15
150x12x3
Close grip seated row
250x12x3
Rear delt on old school pec dec
40x12x3
Press down on plate loaded pull down
50x15x3
Rope press down on old school pull down
40x12x3
DB front raise
15x15
Reverse curl
20x20
25x20
30x20
Hammer curl
25x12
Hammer shrug
140x15
Out of time, called it a day
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Decline press-flat back
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x3
455x6
475x6
500x6-I haven't had this weight in my hands in a while.
Plate loaded pull down
50x15
100x15
150x12x3
Close grip seated row
250x12x3
Rear delt on old school pec dec
40x12x3
Press down on plate loaded pull down
50x15x3
Rope press down on old school pull down
40x12x3
DB front raise
15x15
Reverse curl
20x20
25x20
30x20
Hammer curl
25x12
Hammer shrug
140x15
Out of time, called it a day
bigwade
Member
Tired, old, sore...
Plate loaded leg extension: 50x25, 75x15
Seated leg curl: 55x15x2
Pull down: 50x15, 100x15x2
Hammer shrug: 140x15, 140x20x2
no gear or belt on anything, I did have braces on and my glasses...
Front squat
55x5
145x3
235x1
325x1
415x1-maybe a 3 count pause
Trap bar
255x1
345x1
435x1
525x1
From the floor-conv & hook
245x1
335x1
445x1
565x1x3-way slower than I wanted but, knee and sholder/bicep tender
KB Stiff leg
88x12x3
Seated crunch machine
70x20
100x20x2
Ran out of time
Plate loaded leg extension: 50x25, 75x15
Seated leg curl: 55x15x2
Pull down: 50x15, 100x15x2
Hammer shrug: 140x15, 140x20x2
no gear or belt on anything, I did have braces on and my glasses...
Front squat
55x5
145x3
235x1
325x1
415x1-maybe a 3 count pause
Trap bar
255x1
345x1
435x1
525x1
From the floor-conv & hook
245x1
335x1
445x1
565x1x3-way slower than I wanted but, knee and sholder/bicep tender
KB Stiff leg
88x12x3
Seated crunch machine
70x20
100x20x2
Ran out of time
bigwade
Member
My right arm has gotten worse over the weekend even though I only did cardio. Warm-ups sucked and this weekend is not looking good.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x15
bench
45x25
95x15
135x8
185x3
225x3
275x3
315x3
365x3-stopped there
Overhead press
30Kx5
40Kx3
60Kx3
80Kx1
100Kx1
I did a couple of snatches at 60K just to see how it was. I'll do some tomorrow and Wednesday and decide what to do. Very discouraged and frustrated but, it happens.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x15
bench
45x25
95x15
135x8
185x3
225x3
275x3
315x3
365x3-stopped there
Overhead press
30Kx5
40Kx3
60Kx3
80Kx1
100Kx1
I did a couple of snatches at 60K just to see how it was. I'll do some tomorrow and Wednesday and decide what to do. Very discouraged and frustrated but, it happens.
bigwade
Member
Shoulder and knee tight and tender
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
255x2
345x1-belt
455x1
added briefs
545x1
added suit, straps down
655x1
[youtube]usM26VXy0Pk[/youtbue]
straps up
745x1
835x1
SSB medium stance squats-no gear or belt
145x6
235x6
325x6
415x6
Snatch balance + OH squat
1+3
Snatch
40Kx1
60Kx1
Clean and Jerk
60Kx1
Shoulder held up and my mechanics seemed ok.
Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
255x2
345x1-belt
455x1
added briefs
545x1
added suit, straps down
655x1
[youtube]usM26VXy0Pk[/youtbue]
straps up
745x1
835x1
SSB medium stance squats-no gear or belt
145x6
235x6
325x6
415x6
Snatch balance + OH squat
1+3
Snatch
40Kx1
60Kx1
Clean and Jerk
60Kx1
Shoulder held up and my mechanics seemed ok.
bigwade
Member
Recumbent Bike: 30 minutes
Close stance oly squat-braces but no gear or belt, walked out
55x5
145x3
235x3
325x1
415x1
505x1
Standing press
45x8+2 jerk
88x4+2
Snatch Balance
45x3
88x3
Snatch
40K1
50Kx1
60Kx1
70Kx1
My mechanics are not consistent but, everything was ok and clean just some knee pain and that was mainly due to the walk out. So, we will see. If I can hit 80K in the snatch Saturday, that will meet the goal.
Close stance oly squat-braces but no gear or belt, walked out
55x5
145x3
235x3
325x1
415x1
505x1
Standing press
45x8+2 jerk
88x4+2
Snatch Balance
45x3
88x3
Snatch
40K1
50Kx1
60Kx1
70Kx1
My mechanics are not consistent but, everything was ok and clean just some knee pain and that was mainly due to the walk out. So, we will see. If I can hit 80K in the snatch Saturday, that will meet the goal.
bigwade
Member
Went conservative last week for declines and pulls.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Decline
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x8x82
That wasit
Pull day
Front squat
55x5
145x3
235x3
325x1
415x1
Trap bar
255x3
345x3
435x3
525x3
605x3
From the floor
415x1
That was it
Did my 2nd oly meet in Hoover, AL. Great gym and atmosphere there.
went 3-3 in the snatch and hit 85k on the last which was a 10k meet pr. I was surprised given my shoulder and knee and my lack of mechanics.
Went 2-3 in the clean and jerk. I opened at 95 and it went pretty easy so, we split the difference on what it would take for my third to qualify for masters pan-ams. I hit 104 on my 2nd and then missed 112 at the clean as I just coulnd't hold it so, ended up with a 9 k pr on C&J and 19K pr total. The goal was to qualify in February so, I'm a bit ahead of schedule.
Had a good time. Started at noon and was on teh road by roughly 4 pm.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Decline
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x8x82
That wasit
Pull day
Front squat
55x5
145x3
235x3
325x1
415x1
Trap bar
255x3
345x3
435x3
525x3
605x3
From the floor
415x1
That was it
Did my 2nd oly meet in Hoover, AL. Great gym and atmosphere there.
went 3-3 in the snatch and hit 85k on the last which was a 10k meet pr. I was surprised given my shoulder and knee and my lack of mechanics.
Went 2-3 in the clean and jerk. I opened at 95 and it went pretty easy so, we split the difference on what it would take for my third to qualify for masters pan-ams. I hit 104 on my 2nd and then missed 112 at the clean as I just coulnd't hold it so, ended up with a 9 k pr on C&J and 19K pr total. The goal was to qualify in February so, I'm a bit ahead of schedule.
Had a good time. Started at noon and was on teh road by roughly 4 pm.
bigwade
Member
Reverse hyper: 170x10
Close stance: 55x5
Medium stance: 55x5
COmp stance: 55x5
145x3
235x1-belt
325x1
415x1
505x1
added wraps
600x1
650x1
SSB-no wraps or belt
235x6
325x6
415x6
Snatch balance
20Kx3
40Kx3
60Kx3-shoulder was tender so stopped with these
Hammer strength single leg extension
25x12x3
Reverse hyper
170x10
240x10
310x10
KB SLDL
88x12x3
Kneeling leg curl
25x12
50x12
Out of time, that was it
Close stance: 55x5
Medium stance: 55x5
COmp stance: 55x5
145x3
235x1-belt
325x1
415x1
505x1
added wraps
600x1
650x1
SSB-no wraps or belt
235x6
325x6
415x6
Snatch balance
20Kx3
40Kx3
60Kx3-shoulder was tender so stopped with these
Hammer strength single leg extension
25x12x3
Reverse hyper
170x10
240x10
310x10
KB SLDL
88x12x3
Kneeling leg curl
25x12
50x12
Out of time, that was it
bigwade
Member
Straight-arm pull down
50x15x3
Face pull
40x15x3
Pull down
50x15
100x15x3
Rear delt on pec dec
20x15x3
Upright row
45x15
50x15
55x15
Hammer shrug
140xx20x3
Hammer seated crunch
90x20x5
Seated crunch machine
70x20
90x20
100x20x3
Standing toe raise
BWTx20x3
Seated toe raise
120x15x3
Tibia/Dorsi
50x15x2
50x20
Side band rotator
15-3 sets
Cardio-recumbent bike: 20 minutes
Then did 20 minutes again that evening
50x15x3
Face pull
40x15x3
Pull down
50x15
100x15x3
Rear delt on pec dec
20x15x3
Upright row
45x15
50x15
55x15
Hammer shrug
140xx20x3
Hammer seated crunch
90x20x5
Seated crunch machine
70x20
90x20
100x20x3
Standing toe raise
BWTx20x3
Seated toe raise
120x15x3
Tibia/Dorsi
50x15x2
50x20
Side band rotator
15-3 sets
Cardio-recumbent bike: 20 minutes
Then did 20 minutes again that evening
bigwade
Member
I'm shot...not much sleep and right arm tender...man, I'm a puss
Took it easy
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Decline
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x8
Plate loaded pull down
100x15
150x12
170x12
190x12
Close grip seated row
250x12x3
Hammer shrug
140x15
230x12
320x12x3
Rear delt on pec dec
40x12x3
Dumbbell front raise
15x15x3
Side raise machine
100x12
Seated crunch machine
100x20x3
Hammer seated crunch
90x20x3
Press down on plate loaded pull down
70x12x3
Hammer curl
25x12
30x12
Out of time
Took it easy
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Decline
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x8
Plate loaded pull down
100x15
150x12
170x12
190x12
Close grip seated row
250x12x3
Hammer shrug
140x15
230x12
320x12x3
Rear delt on pec dec
40x12x3
Dumbbell front raise
15x15x3
Side raise machine
100x12
Seated crunch machine
100x20x3
Hammer seated crunch
90x20x3
Press down on plate loaded pull down
70x12x3
Hammer curl
25x12
30x12
Out of time
bigwade
Member
Recumbent Bike: 20 minutes, then about 30 minute break.
Straight-arm pull down
50x15x3
Plate loaded pull down
50x15
100x3
Face pull
30x15
40x15
50x15
Hammer shrug
160x20x3-it's what was left on the machine is why
Rear delt on pec dec
20x15x2
Seated crunch machine
110x20x3
Hammer strength seated crunch
90x20x4
Standing crunch/seated pull down crunch
30x10/50x10
40x10/50x10
50x10/50x10
Over head side crunch on the pull down machine
50x15-Siingle grip
Close stance high bar oly squat-walked out, no belt
55x5
145x5
235x1-2 count pause
325x1-same
KB swing
26x12
50x8
Standing press
20Kx8
Front squat/jerk
20Kx1+5
Jerk
40Kx3
60Kx1
70Kx1
80Kx1
90Kx1
100Kx1
Snatch
40Kx1+3 OH squats
40Kx1
C&J
40Kx1
Snatch
60Kx1
C&J
60Kx1
Straight-arm pull down
50x15x3
Plate loaded pull down
50x15
100x3
Face pull
30x15
40x15
50x15
Hammer shrug
160x20x3-it's what was left on the machine is why
Rear delt on pec dec
20x15x2
Seated crunch machine
110x20x3
Hammer strength seated crunch
90x20x4
Standing crunch/seated pull down crunch
30x10/50x10
40x10/50x10
50x10/50x10
Over head side crunch on the pull down machine
50x15-Siingle grip
Close stance high bar oly squat-walked out, no belt
55x5
145x5
235x1-2 count pause
325x1-same
KB swing
26x12
50x8
Standing press
20Kx8
Front squat/jerk
20Kx1+5
Jerk
40Kx3
60Kx1
70Kx1
80Kx1
90Kx1
100Kx1
Snatch
40Kx1+3 OH squats
40Kx1
C&J
40Kx1
Snatch
60Kx1
C&J
60Kx1
bigwade
Member
WK 8 bench
Testing the shoulder and trying to determine if I go raw at this meet in December.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x15
Bench press
45x25
95x15
135x8
185x5
225x3
275x1-paused the rest of the way
315x1
365x1
405x1
425x1-everything felt good
405x2-missed 3rd, shoulder didn't like it so I stopped
Over head press+push press
40Kx5+1
60Kx2+1
80Kx2+1
100Kx1+1
120Kx1 push, shoulder coming along
Seated wide grip row
250x12x3
Pull down
100x15
150x12x3
Hammer shrug-static hold
250x12
340x12x3
Rear delt on pec dec
40x12
50x12x2
Dumbbell front raise
15x15x3
Out of time
Testing the shoulder and trying to determine if I go raw at this meet in December.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x15
Bench press
45x25
95x15
135x8
185x5
225x3
275x1-paused the rest of the way
315x1
365x1
405x1
425x1-everything felt good
405x2-missed 3rd, shoulder didn't like it so I stopped
Over head press+push press
40Kx5+1
60Kx2+1
80Kx2+1
100Kx1+1
120Kx1 push, shoulder coming along
Seated wide grip row
250x12x3
Pull down
100x15
150x12x3
Hammer shrug-static hold
250x12
340x12x3
Rear delt on pec dec
40x12
50x12x2
Dumbbell front raise
15x15x3
Out of time
bigwade
Member
It reads more impressive than it is. There are plenty here stronger.
bigwade
Member
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15, 20x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Dumbbell front raise: 15x15x3
Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x1-paused
405x1-paused
405x2-touch and go-shoulders feel like crap
315x8x3 sets, last 2 reps paused for at elast a 2 count
Over head press-2 strict + 1 push
60Kx3
80Kx3
100Kx3
Dumbbell press
25x30
50x25x2
Wide grip seated row machine
250x12x3
Plate loaded pull down-neutral grip
150x12x3
Rear delt on pec dec
40x12x3
Hammer shrug-2 count static hold
320x12
Way out of time
Hammer curl: 8x15, 12x15, 15x15, 20x15
Side band rotator: 2x15
Pull down: 50x15, 100x15
Dumbbell front raise: 15x15x3
Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x1-paused
405x1-paused
405x2-touch and go-shoulders feel like crap
315x8x3 sets, last 2 reps paused for at elast a 2 count
Over head press-2 strict + 1 push
60Kx3
80Kx3
100Kx3
Dumbbell press
25x30
50x25x2
Wide grip seated row machine
250x12x3
Plate loaded pull down-neutral grip
150x12x3
Rear delt on pec dec
40x12x3
Hammer shrug-2 count static hold
320x12
Way out of time
bigwade
Member
Close stance: 55x5
medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt
415x1
505x1
600x2-wrapped-I hit this but, I felt flat as a pancake. I'm still wiped out I guess from the weekend.
Cambered bar squat-medium stance, no belt
225x6
315x6
405x6-last reps quick pause
Kneeling leg curl
90x12x3
Hammer single leg extension
25x12x3
Reverse Hyper
100x10
170x10
240x10
310x10
Seated toe raise
120x15x3
Tibia
50x15
60x15
70x15
Hammer seated crunch
90x20x3
Recumbent Bike: 15 minutes
medium stance: 55x5
Comp stance: 55x5
145x3
235x2
325x1-belt
415x1
505x1
600x2-wrapped-I hit this but, I felt flat as a pancake. I'm still wiped out I guess from the weekend.
Cambered bar squat-medium stance, no belt
225x6
315x6
405x6-last reps quick pause
Kneeling leg curl
90x12x3
Hammer single leg extension
25x12x3
Reverse Hyper
100x10
170x10
240x10
310x10
Seated toe raise
120x15x3
Tibia
50x15
60x15
70x15
Hammer seated crunch
90x20x3
Recumbent Bike: 15 minutes
bigwade
Member
WK 9 cardio, aux & oly
Recumbent bike: 20 minutes
Straight-arm pull down
50x15x3
Pull down
50x20
100x15x3
Face pull
40x15
50x15
60x15
Hammer strength shrug machine
140x20x2
Close stance squat-walked out
55x5
145x3
235x3
325x3-all paused
415x1-paused
505x1-paused, no belt, just knee braces
Standing press
55x8
55x5
Snatch balance
55x1
Snatch
40Kx1x3
50Kx1x3
60Kx1x3
Out of time
Recumbent bike: 20 minutes
Straight-arm pull down
50x15x3
Pull down
50x20
100x15x3
Face pull
40x15
50x15
60x15
Hammer strength shrug machine
140x20x2
Close stance squat-walked out
55x5
145x3
235x3
325x3-all paused
415x1-paused
505x1-paused, no belt, just knee braces
Standing press
55x8
55x5
Snatch balance
55x1
Snatch
40Kx1x3
50Kx1x3
60Kx1x3
Out of time
bigwade
Member
Plate loaded leg extension: 50x25
Pull down: 50x20, 100x15
Hammer shrug: 140x15x2
Front squat
55x5
145x3
235x3
325x1
415x1-2 count pause
Trap bar
345x1
455x1
545x1
635x5
From the floor
245x1
375x1
375+2-3/4" chains per sidex2
added 1/2 chainx2
added another 1/2 chainx2-reset between reps
Sumo, toes to plate
285x3
335x3
That was it, out of time
Pull down: 50x20, 100x15
Hammer shrug: 140x15x2
Front squat
55x5
145x3
235x3
325x1
415x1-2 count pause
Trap bar
345x1
455x1
545x1
635x5
From the floor
245x1
375x1
375+2-3/4" chains per sidex2
added 1/2 chainx2
added another 1/2 chainx2-reset between reps
Sumo, toes to plate
285x3
335x3
That was it, out of time
bigwade
Member
Pull down: 50x20,100x15
Side band rotator: 2x15
Side raise: 5x15, 8x15, 10x15
Hammer curl: 8x15, 12x15, 15x15
Standing rotator: 3x15
Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x6x2
345x8-last rep paused for a 2 count
Dumbbell press
25x25
50x25x2
OH press-2 press+ 1 push
60Kx2+1x2
80Kx2+1
100Kx1+1
120x1-push
Seated wide grip row
250x12
275x12x2
Hammer shrug-static hold
270x12
320x12x2
Out of time
Side band rotator: 2x15
Side raise: 5x15, 8x15, 10x15
Hammer curl: 8x15, 12x15, 15x15
Standing rotator: 3x15
Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x6x2
345x8-last rep paused for a 2 count
Dumbbell press
25x25
50x25x2
OH press-2 press+ 1 push
60Kx2+1x2
80Kx2+1
100Kx1+1
120x1-push
Seated wide grip row
250x12
275x12x2
Hammer shrug-static hold
270x12
320x12x2
Out of time
bigwade
Member
wk 10 squat
Reverse Hyper: 170x10
Close stance: 55x5
medium stance: 55x5
Comp stance: 55x5
145x3
235x2
add loose belt
325x1
415x1
510x2-5 sets
Cambered bar squat
315x6
405x6
455x6-suckadelic
Hammer strength single leg extension
25x15x3
Kneeling leg curl
90x12x2
KB stiff leg
88x12x2
I am shot...
Reverse Hyper: 170x10
Close stance: 55x5
medium stance: 55x5
Comp stance: 55x5
145x3
235x2
add loose belt
325x1
415x1
510x2-5 sets
Cambered bar squat
315x6
405x6
455x6-suckadelic
Hammer strength single leg extension
25x15x3
Kneeling leg curl
90x12x2
KB stiff leg
88x12x2
I am shot...