Wades Log: improvement has its costs

Yay! Awesome job! You look great, like a studly 20 year old!
 
Congrats man and glad you enjoyed your first!
 
Congrats!
 
Looking at bolt10 's thread and it made me wonder how to go about furthering my training. It's a tough decision to make, since my schedule is still spotty. I'm sure it's gonna be that way, at least till the girls are a bit more self sufficient.
I 110% plan on competing again, that was way too fun. Normally my training is a 5/3/1 meets a 5x5 type of jacked up hybrid.
I like 5/3/1, and may try to follow it a little closer again, but I need some conditioning also.
Just stuff to think about. Any guys with kids and a 40+ hr a week job, your inputs are much appreciated
Cheers,
Wade
 
If you do decide to 5/3/1 some type of AMRAP would be crucial to testing your conditioning for strength movements.

I was just watching another Layne Norton video and I am contemplating trying to throw in AMRAP sets into my new RTS template I have been working on...just not sure how...and the risk/reward.

What ever you decide I'm sure you'll get some good ideas here!
 
I don't have kids and 1 job but I have school and 2 jobs and other things.

5/3/1 plus doing first set last(but again) as an additional AMRAP plus a circuit or superset based accessory work program would probably be pretty good for you. Throw in a body day and drop the OHP day too could work as long as you do some chest accessory on that OHP day/body day.
 
You had me at drop OHP day!!!! Although I need to keep it at some capacity since my shoulders are a serious weak point!
I like the AMRAP idea too, I'll def give that a go, thanks!
 
Wrivest said:
You had me at drop OHP day!!!! Although I need to keep it at some capacity since my shoulders are a serious weak point!
I like the AMRAP idea too, I'll def give that a go, thanks!
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I dropped it completely for a while because it was irritating some issues I had. Benching and rowing kept my shoulders good to go. Feel free to keep it around though that's up to you.

The AMRAP first set last is right from 5/3/1 but the way I said to do it is a little different.
 
Dead lifts today. All Sumo

135 for warmup reps

225 2x5
275 2x5
315 1x5
365 1x3
405 2x1
225 AMRAP 20 reps.... Maybe could have gotten 25, but wanted to stay super tight.

Then 5 sets of 5 good mornings and 5 wide stance squats. All with just 95lbs.

Did some rowing and other non exciting cràp as well, but a pretty good workout nonetheless
Cheers,
Wade
 
Figured you'd like our stations new paint job
 

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Wrivest said:
gracias!! My sumo needs big work, but I think once I get it, it'll be my best shot at bigger #'s.
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Haha good luck to you. Keep working at it. I can't do it and I'm at the point it's not worth messing with. I'm a good conventional puller so I'm sticking with it.
 
Wrivest said:
gracias!! My sumo needs big work, but I think once I get it, it'll be my best shot at bigger #'s.
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Sumo makes me feel like I'm going to topple over.
 
Had every intention of hitting bench today. Was just about to get up and go to the gym, since it was too shîtty to fly today, when BAM, fuuucking supervisor tacks on a nice last minute job... In the rain!! Grrrrr..... Bench tomorrow!!!
 
Wrivest said:
Had every intention of hitting bench today. Was just about to get up and go to the gym, since it was too shîtty to fly today, when BAM, fuuucking supervisor tacks on a nice last minute job... In the rain!! Grrrrr..... Bench tomorrow!!!
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We love the rain in California! Well... Because we hardly get any. Lol
 
So the tough part about having such sporadic gym time available to me, is what to do when I get there..... So today I got to hit bench & squats

Bench w/ 1" blue resistance band. (I had to wrap the band from one side, under the bench, to the other...tight as fûk!!!)
Bar 2x10
115 5x5..... That was way harder than I thought it would be
145 3x3
Took the band off and did 2 sets of 8 close grip bench at 135lbs
After I was finished I realized that with the band so tight, and no spotter, if I failed a rep, I was pretty well F'ed!!!! Got lucky though! ;)

Swuaaaatzzz
135 2x5 tempo 3-5-3
225 3x3. "
255 3x3 (just a short pause at the bottom)
275 3x3 (belt/wraps)
The plan was 315-325, but ran way outta gas! Called it while I still had myself in tact

Cheers,
Wade
 
Oh, almost forgot... After bench I did 3 sets of 10 ring dips on the high rings. Muscle up still felt pretty easy... I'll be pissed when I can't do those anymore
 
Great session, Wade! Man, those dips must be killers!
 
Wrivest said:
Oh, almost forgot... After bench I did 3 sets of 10 ring dips on the high rings. Muscle up still felt pretty easy... I'll be pissed when I can't do those anymore
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I did ring dips from the high rings the other day.........it felt weird as hell. LOL

Ring dips in general sucked/felt weird, so I'll be doing them more often (tomorrow actually).
 
25 min DL session today. All conv pulls off 4" blocks.
135 2x10
225 2x10
315 3x5
365 3x5
405 2x3
Annnnddd that was it. Figured it was better than nothing..... Exciting huh!!!
Cheers,
Wade
 
Just checking in since its been a while. Still having a hard time getting to the gym for anything substantial, but am doing small, more cardio based stuff (fûcking hate it..)
Lots of rowing and low weight, high intensity stuff.
Just hoping to not lose too much strength.
Cheers,
Wade
 
My wife has started tying to get back into somewhat of a routine after having the a pretty long break (I guess having twins takes a toll on the body... Who knew!!) so she has been asking me to make some small, full body workouts for her. This is what I gave her yesterday: WARMUP:
550M row 10 min stretch/yoga
Tabata:
Air squats
Rest 2 min
Push ups
Rest 2 min
3 sets of 10 reps
45lb thrusters
(15 abmat sit-ups between sets)
Rest 2 min 15-20 min on the bike (max effort!!!)

She said her legs are SHOT!! Haha, this is gonna get fun...it's the only real way I get to torture her ;)
Cheers,
Wade
 
Decent day today:
Bench w/ pause
Bar 2x10
135 2x10
135 1x10 close grip
165 3x5
185 2x2 (MAY have had a fail in there, but I'm not saying for sure....)
135 1x10

Incline DB press
30 1x20
40 3x8

Tabata Russian KB swing
Got at least 10 each round w/ 70lb KB

Sumo DL work
Focus on setup/speed
135 5x5
225 2x5
275 2x5
315 2x3
365 3x2
135 sumo RDL 2x10

Cheers,
Wade
 
Warmup: walking lunges/foam rolling, mashing etc.
squats 5back x3 front
115 (tossed in 3 overhead squats for fun)
135
165
185
3back x2front
205
225
Just back:
255...fail... Wait.., wuuuu.... Let's try that again
255 x2.... Much better
255 x2 (wrapped)
275x2
305 x 1.5 (dumped rep 2 half way up.... Tired!!)

Finished up with some hanging leg raises and pull-ups to kill time.
LUNCH TIME!!!
Cheers,
Wade
 
Warmup:
400M run
Foam roll/mash with lots of stretches.
3 sets of
5 pull ups
10 push ups
5 L-sit ring dips (yeah... That's a thing!)

Banded deficit deads: 3.5" def. 1" resistance band:
95 2x10
135 2x5
205 2x5
225 2x5
285 2x3
305 2x3

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Sumo Deads
225 2x5
245 2x5
295 2x5
335 2x3
385 2x2
405 2x1

Invalid Link Removed

Tried 455... Missed again. I will make the jump from 405-455 if it kills me!!! Grrrr
Good day overall, felt strong
Cheers,
Wade
 
Almost 4got. After deads I did clean work
Worked up to 205 for a triple. Felt like a feather after all those deads! Lil wobbly at the bottom of the catch, but it's been a while since I've been able to do any Oly work
 
Awesome video and session, Wade!!! You're looking awesome!
 
Wrivest said:
yup! Me likey
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Was just asking bc your 405 flew until the last couple inches so I figured it may be good in the rotation to get that 455. Just an idea...I admittedly don't know much about sumo so grain of salt lol
 
rob112 said:
Was just asking bc your 405 flew until the last couple inches so I figured it may be good in the rotation to get that 455. Just an idea...I admittedly don't know much about sumo so grain of salt lol
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I agree. I need to add them in more for sure. My sumo needs a lot of work in general anyway. I should ask Rodja for help, but I fear his critique! #bustedupego
 
Just bumping my own log here (that sounded dirty). Work has still been off the charts busy, so as usual, gym time is crazy limited. I'm gonna try to hit a hard full body workout today or tomorrow, and suggestions for what you guys like after a break to really shock the body back into high gear?
I'm also goin truck shopping today. I love my F-150, but I think I'm gonna lease a Dodge and try to save a few bucks. I'm spending over $100 a week in baby formula, so I gotta find ways to save.
Hope all is well in AM land
Cheers,
Wade
 
I hate to plain Jane it, but I like

Squat
Bench
Deadlift

Haha and if time row or overhead moment/single joint if you have all day after that.

When in doubt work up to a hard, but not absolute max, triple.
 
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