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Wades Log: improvement has its costs

Deads:
135 2x10 (warmup/speed sets)
245 2x5
315 2x5
335 2x5
385 2x3
415 2x1 (hitched the shît outta the 1st one. 2nd was better. Both got a little round, gotta fix that)
385 1x3 off 3"blocks
335 1x3 off 3"blocks

Weighted ring dips between each set.
All 2 sets of 5. Either 25 or 35 lbs on the belt

Strict press
115 5x5
125 2x3
115 2x5

Wide grip pull ups between sets. 10 reps each set
Had to strap some of the heavier deads. Hands were shot from this week. Lots of small details to fix, but all in all, not a terrible day
Cheers,
Wade
 
I'm digging that dead lift work bro! Good Sh*t
 
Wrivest said:
Deads: 135 2x10 (warmup/speed sets) 245 2x5 315 2x5 335 2x5 385 2x3 415 2x1 (hitched the shît outta the 1st one. 2nd was better. Both got a little round, gotta fix that) 385 1x3 off 3"blocks 335 1x3 off 3"blocks Weighted ring dips between each set. All 2 sets of 5. Either 25 or 35 lbs on the belt Strict press 115 5x5 125 2x3 115 2x5 Wide grip pull ups between sets. 10 reps each set Had to strap some of the heavier deads. Hands were shot from this week. Lots of small details to fix, but all in all, not a terrible day Cheers, Wade
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I wish I loved deads as much as you... Great job! Oh and tomorrow I want to try out some bb complex, do you have a pretty simple routine I can steal? :)
 
rob112 said:
See I was curious of this. A low block pull is harder for myself. Interdasting
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block pulls are tough for a lot of guys strictly due to set up at the bar. You almost have to do some dry runs and pause at the position of where the blocks would be, then approach the bar with that same position with it on the blocks. I can block pull just under 500 from mid/high shin, but only about 425 for 1 from the floor
 
Wrivest said:
block pulls are tough for a lot of guys strictly due to set up at the bar. You almost have to do some dry runs and pause at the position of where the blocks would be, then approach the bar with that same position with it on the blocks. I can block pull just under 500 from mid/high shin, but only about 425 for 1 from the floor
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Interesting. For me, another thing I notice is it is like just enough height to take my quads out of the movement.

Good stuff.
 
Are block pulls the same as rack deads?

On rack deads I drop the spot bars to shin height and pull just like a dead. The point of it is just to target the upper half of the movement that uses back and minor glute/hamstring.

At the top portion of the movement you flex your back and roll your scapula and shoulders back. Not so they pinch but more of a front relaxed lat spread (bodybuilder pose). This hits all of the muscles in your back and builds the lower lat separation, lat width and thickness and really drives in striations in your christmas tree and errectors.

I find a slightly wider than knee grip is perfect. I stand over the bar, bust out a front relaxed lat spread pose so I can feel my back flexed properly then bend down and grab the bar at that grip set where my arms would be in the pose. I then pull the bar and try to flex it under the tension of the weight. I usually hit 80-90% my weight of a 1RM for deads for about 6-8 reps on rack deads on my final 4th set. Start about 70% on working set 1 and work my weight up. Last set is always a drop set, 1 plate a side for 6 reps and a 3 second flex.
 
DangerDave said:
Are block pulls the same as rack deads? On rack deads I drop the spot bars to shin height and pull just like a dead. The point of it is just to target the upper half of the movement that uses back and minor glute/hamstring. At the top portion of the movement you flex your back and roll your scapula and shoulders back. Not so they pinch but more of a front relaxed lat spread (bodybuilder pose). This hits all of the muscles in your back and builds the lower lat separation, lat width and thickness and really drives in striations in your christmas tree and errectors. I find a slightly wider than knee grip is perfect. I stand over the bar, bust out a front relaxed lat spread pose so I can feel my back flexed properly then bend down and grab the bar at that grip set where my arms would be in the pose. I then pull the bar and try to flex it under the tension of the weight. I usually hit 80-90% my weight of a 1RM for deads for about 6-8 reps on rack deads on my final 4th set. Start about 70% on working set 1 and work my weight up. Last set is always a drop set, 1 plate a side for 6 reps and a 3 second flex.
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block pulls are pretty much the same. I just like the feel off blocks better than off the rack, more of a natural alignment with no worry about missing the pins on the way down
 
Wrivest said:
block pulls are pretty much the same. I just like the feel off blocks better than off the rack, more of a natural alignment with no worry about missing the pins on the way down
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Got ya. I use the power rack with bars so I don't have to worry about pins now
 
Memorial Day workout:
Clean n Jerk max out.
After a decent warmup, worked up to trying 235. First attempt, clean felt great!! Bar shot up off the hips, stood up out of a deeeeep squat with almost no effort, but just not enough speed/gusto to get that overhead....Same on 2nd attempt.
215 was the high for today, and that was easy. 235 will be soon!
Then 135 for 2 sets of 5 drop clean to push jerk.
Then death by burpee. This was AWFUL!!! Tapped out after round 13. Had a good 2 seconds per rep speed going, then just lost it conditioning wise
Rested 2 min, then hit a mile run in 7:15
I'm sweaty!!!
Cheers to all my fellow AM veterans. Remember, today is NOT about the cookouts!
Wade
 
Any of you run a Tough Mudder? I'm running one Saturday. Was supposed to be with my sister but she bailed on me. I haven't really prepped at all (since running with her would have been a jog)
This may suck.... 10+ miles and I'm not really a runner
 
Wrivest said:
Any of you run a Tough Mudder? I'm running one Saturday. Was supposed to be with my sister but she bailed on me. I haven't really prepped at all (since running with her would have been a jog) This may suck.... 10+ miles and I'm not really a runner
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I was going to last year. From what I've heard, there's no starting time and no time limit. You start when you please and finish whenever you're done. Yay! Everyone's a winner....
 
puccah8808 said:
I was going to last year. From what I've heard, there's no starting time and no time limit. You start when you please and finish whenever you're done. Yay! Everyone's a winner....
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there are definitely start times, and the run is timed, but there is no limit. You can pay a fee to be competitive.....but F that noise! I just wanna finish in under 3 hours
 
Wrivest said:
there are definitely start times, and the run is timed, but there is no limit. You can pay a fee to be competitive.....but F that noise! I just wanna finish in under 3 hours
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Wade, just don't wear that damn shirt and that stupid head band and brag about how freaking awesome you are for doing tough mudder. I freaking hate that sh*t!
 
*cheering* Gooooooo, Wade!!!!! :D

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This is like the classic "is it okay to wear the shirt of the band you are going to see?" Lol
 
Wrivest said:
i am gonna wear a shirt raft says "running is for suckers" and just walk the whole 10 miles
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Haha awesome

Or get a shirt that says on the back "if you are reading this I am better than you" or something
 
Warmup: 3 sets of 5: pull ups, push ups, dips. Squats, rolling...yada yada

Bench:
21's (lower, full range, upper)
115 x2
135 x2 (hurt so good!)
Reg bench: (1sec paused reps)
155 2x5
185 2x3
Incline dumbbell 21's
30 x2
40 x2
45 x1
Weighted dips
25lbs 3x7

Squats
Took it easy so the legs aren't smoked for Saturday:
135 2x10
155 2x10
205 5x5
235 3x5
Played around with wider stance squats.... I suck at them. Gotta work on the setup and the descent, hips felt good though.
Bulgarian split squats:
2, 25lb K-Bells 5 each leg, 2 sets
35lbs, 5 each, 2 sets
Cheers,
Wade
 
Ooooh Wade!!!! I just realized your babies will be here soon! Soooo excited!
 
puccah8808 said:
Ooooh Wade!!!! I just realized your babies will be here soon! Soooo excited!
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yeah they are coming fast! She's 30 weeks now, anything after 34 with twins is a bonus. She's doing great though, not one of those chicks who got prego from head to toe. Still doing yoga and walking the dog every day
 
Shoulder work (which I need lots of!)
Seated DB press:
25 2x20
46 3x10
Super setted with
Strict press
95 2x5
115 3x3
Hit bi's and tri's between super sets. Doesn't seem like much, but shoulders/arms are smoked!
Deads:
Kept them a lil on the lighter side. Worked sumo today.
135 2x10. (Focusing on speed/mobility and setup)
225 3x8
315 3x5
365 5x1 (tossed in a few conv for fun...felt heavy)
Finished off with a few min of jump rope
Cheers,
Wade
 
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Here's my sumo @225. Guys, take a look at the basics here (I know, it's light, but I'm just looking at overall setup type stuff) and see what can be improved. Gracias
 
Great workout, Wade. I really like your vid, it showed me what I was doing wrong the other day at CF. The trainer told me to stick my butt up higher, I don't know if that was wrong.
 
puccah8808 said:
Great workout, Wade. I really like your vid, it showed me what I was doing wrong the other day at CF. The trainer told me to stick my butt up higher, I don't know if that was wrong.
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yes, that is wrong. Having a high butt feels easier, but puts more stress on your back. You want a low butt/hips, squeeze and spread.
CFers don't usually sumo
 
Wrivest said:
yes, that is wrong. Having a high butt feels easier, but puts more stress on your back. You want a low butt/hips, squeeze and spread. CFers don't usually sumo
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Smh... Then why did he tell me to stick my butt up?! It made me feel like I was going to topple over.
 
Wrivest said:
he was looking at it.....but he was also a dumbass
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I did bent over bent over db rows and told me not to squeeze my traps, just pull to my hips, not too far back.
 
Wrivest said:
guy sounds like a douche! I've also never heard of a CF gym doing DB rows....seems like a sketchy joint
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lol, I guess it is strength and conditioning..
 
puccah8808 said:
I did bent over bent over db rows and told me not to squeeze my traps, just pull to my hips, not too far back.
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You are supposed to pull a db row towards your hips so you hit all of your lats and put less stress on your rear delts/traps.
 
You actually do want high hips in the sumo deadlift, but your hips have to be relatively over the bar with a relatively vertical torso. Relative to your leverages, in this case. But take me with a grain of salt, my sumo blows.

EDIT: Wade, I'd like to see you get a little tighter in your setup and maybe lead the pull with your head/back. Your first rep you tipped a tiny bit forward. The rest of the reps you didn't, so that was good. I want to be clear, your technique looked very good to me and I'm only nitpicking.
 
Thanks Herder! I feel that the harder I pull my hips down at the start, the tighter I get and more vertical I get my torso. I'll play around a tad with it next time though, any lil bit helps
 
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