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Wades Log: improvement has its costs

Quick update:
Prob gonna be out of the gym for a few days. Wifey is in all sorts of pain and about ready to pop (we think). She was able to get a little sleep last night, but very rough this morn. Wish the hospital had a gym....is that wrong?
 
Wrivest said:
Quick update: Prob gonna be out of the gym for a few days. Wifey is in all sorts of pain and about ready to pop (we think). She was able to get a little sleep last night, but very rough this morn. Wish the hospital had a gym....is that wrong?
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Congrats! And no I wonder why there aren't gyms everywhere....
 
Congrats man!! That's great
 
Thanks fellas! This is the most amazing thing I could ever be a part of. Whole new motivation now!
 
Congrats Daddy! Best to you and wife!
 
Quick update: mom and girls are great! The wife is tougher than I could have originally given her credit for... But then again, she squats and deads more than most dudes I know (305 DL... What whaaaatt!!)!
I'll be back in the gym on Tuesday most likely tossin the iron around like nobodies biznasss!!
 
First day back in about 2 weeks. Felt great!! Kept the weights low/moderate and just hit the whole body.
Foam roller felt amazing, crazy how holding a 4.5lb baby can jack your back all up!

Strict press
45 2x10
75 2x8
95 2x5
115 2x5

Squat: Front Squat x Back Squat
115 2x 4x6
135 2x 4x6
185 2x 4x6
225 2x 2x4
255 (BS only) 2x1

Bench
95 2x10
135 2x5
185 2x2
155 2x5
135 1x10
Realized I have never posted a bench vid: here is my first set at 185.... Please feel free to help out with advice and critiques.
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2x row 500M & 10 hanging leg raises

Had to hurry home, time to feed and change the twins....story of my life!!!
Cheers,
Wade
 
Try to get a little tighter on that bar, Wade. Especially at the chest. See your elbows swimming around down there? If you find some tension in the motion, you'll have a more stable base to generate force from. Squeeze the bar tight, bend the bar hard, and your bench will improve.
 
herderdude said:
Try to get a little tighter on that bar, Wade. Especially at the chest. See your elbows swimming around down there? If you find some tension in the motion, you'll have a more stable base to generate force from. Squeeze the bar tight, bend the bar hard, and your bench will improve.
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good stuff Herder! Thanks man!
 
God bless you with two little ones ma man


Herder is resident raw bench and I think he has you covered lol
 
rob112 said:
God bless you with two little ones ma man Herder is resident raw bench and I think he has you covered lol
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thanks rob. It was tough going yesterday, my sleep schedule is still all over the place.
Herder pretty much nailed one of my biggest issues. My elbows float A LOT! It's something I need work on, but I know what I have to do.... Now just gotta get the body to DO IT! I'm hoping by October I can use 215 as my opener
 
That's what I opened with first time big dawg! Nap with the kids if you can. It's the only way to get sleep sometimes lol
 
rob112 said:
That's what I opened with first time big dawg! Nap with the kids if you can. It's the only way to get sleep sometimes lol
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oh yeah it is!!! Believe it or not I'm gettin 8 hrs at night (in interrupted blocks, of course!).
My only issue with 215 right now is the pause at the bottom kills me! I can get it but it's rough and I may get a red light unless I improve it a touch
 
I am getting pretty amped for what is going to be like a mini AM get together. :p

I am NOT looking forward to however I decide to get to Boston though. :lol:
 
I'm pretty pumped too. Being VERY new to the PL world, I'm just looking forward to soaking it in and learning as much from all you beasts as possible. Oh, and maybe hit a PR or two!
 
Good day today!
Warmup with 400M run/sprint
10 pull-ups
10 good morning (bar only)
10 squats (BW)

Banded deads
Used 2 bands over each end of the bar, totaling about 1.5" wide. Not sure the resistance, but it felt like a fûk ton!
135 2x5
185 2x5
205 2x5
225 2x5
275 2x5
305 2x3
325 0
Deads (no band)
345 1x3
365 3x1
395 3x1 (told myself nothing over 400 today, but felt great at this weight...good sign!)

BB hack squats (first time doing these, felt awkward, but I liked it....hard not to hit the hammies with the bar!)
135 2x5
185 2x5

5 Hang power clean x 1 split jerk
135 x2
155 x2

Hanging L-sit w/ arms at 90 deg
2 sets at 20 second holds each

Had to run, but felt great!
Cheers
Wade
 
Quick upper body day:
DB flat bench, superset with seated DB shoulder press
40/25 2x 12x12
60/35 2x 5x5
Incline BB bench
115 5x5
Pull ups (wide grip)
BW 2x10
25 2x5
BW 2x8

That was all she wrote for me today. Lack of sleep, food, and coffee didn't help the cause. Just happy I'm able to sneak away for a bit to get to the gym at all

Cheers,
Wade
 
rob112 said:
Crap I missed it, nice pull session the other day! Get your rest man!
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thanks brosef. Rest is tough to come by. I'm sleeping 8+ hours a night, but broken up into 3 hr blocks, so it's not overly helpful. Had great intentions going into today, but just petered out quickly!
 
Easy day today, not by choice though. Got cornered by chatty dudes I haven't seen in a few weeks. Apparently things at work went to shît in my absence..... Coincidence... I think not ;)

Barbell complex:
75lbs for 2 then 95 for 2
Snatch high pull x4
Snatch DL x4
Power snatch x1
OHS x4

Back squat (3sec pause)
135 2x5
185 2x5
225 3x3
255 3x3

Annnnnd... That was all she wrote. My gym is way to dam hot. Luckily we have another one with working A/C, I just don't like it as much. Can't Oly lift, and it's crowded. I will just use that when doing meet specific training so I'm not draining myself out from the heat. My weight is dropping too (not really the way I wanted....kids are gain thieves!) so I will actually be able to compete at 165 in Oct.
cheers,
Wade
 
Join me in the 165s! :D
 
Wrivest said:
I look at it this way: I'm not in any danger of placing or making records, so I'm not going to cut weight. If I make 165, sweet, if not...eh, no biggy
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Ya I feel you on that. My last meet was small and I was the only 165er (small comp) haha

One day maybe I'll be big enough to stay in the 181s. ;)
 
Wrivest said:
you should come Rob!
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I checked it out and I would need to use vacation days :(

Boston is like 6 hours from me. I would have to get a hotel. I definitely want to lift with some of you guys from here in the future though.
 
Warmup:
300M row, rolling/mashing, good mornings, and a few muscle ups (just to see if I still could, got HIGH up on the rings, so was happy)

Deads (sumo)
135 2x10
185 2x10
245 2x5
295 2x5
335 2x5
405.... Yeah... That happened... PISSED OFF!!!!
385 2x1
365 4x1 (2 were conv. Playing with comfort/setup)

MetCon:
3rnds
5 tire flips (300lb tire)
10 pull ups
1/4 mile run
2min rest between rounds

Really not sure how I wanna pull for the comp in Oct. wanted sumo, had success the past few months with it, but lately just not comfortable in my setup and tightness. I'm sure lack of experience is playing a part here too. Hoping to figure it out in the next few weeks.

Here's a few deads just for shïts n giggles:
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Cheers,
Wade
 
Try to stay tall and keep your knees out. That way you have your leverage. If your hips shoot up, it's hard to stiff leg a sumo pull, whereas you have a fighting chance if that happens with a conventional stance.
 
herderdude said:
Try to stay tall and keep your knees out. That way you have your leverage. If your hips shoot up, it's hard to stiff leg a sumo pull, whereas you have a fighting chance if that happens with a conventional stance.
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yeah I know... There was just no making the body to it today. Trust me, it got uglier! For some reason my hips/glutes were like jello today. I almost threw a fit when I failed 405.... Considering I want my opener to be 415!
 
Felt a little better today, but still had to keep it light. Fatigue set in rather quick.
Warmup:
DB flies, light bench, push-ups.
Bench:
135 2x10
165 2x5
185 5x1 (wasn't confident enough to try reps, started gettin shakey!)
155 1x3, 1x2, 1x1
135 1x10, 1x5

Incline DB press
40 2x10
50 2x8

Squat. 2count pause
135 2x8
185 2x8
225 2x5
245 3x3
225 1x5
135 2x10 front squat

Felt decent. Started taking PWO again, it's been a long time, but need the extra wake up.
Cheers,
Wade
 
I haven't cycled off since the birth of my daughter...she is two now lol

I know that feel
 
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