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Wades Log: improvement has its costs

Wrivest said:
haha! That's awesome. What's your crack of choice. I went emergency mode and bought jack3d from gnc....fml
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Man I always switch it up. Right now I have a Stimul8/NOxygen combo. I like the boost of the newer jack3d. Sucks they dropped the nitrates, but the energy is solid IMO.
 
I don't really ever cycle off.............I am down to only 100mg Caffeine right now but I haven't gone 0 consistently in forever. :o
 
rob112 said:
Man I always switch it up. Right now I have a Stimul8/NOxygen combo. I like the boost of the newer jack3d. Sucks they dropped the nitrates, but the energy is solid IMO.
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how u like stimul8? I was thinkin about just stacking a bunch of finaflex supps
 
Wrivest said:
how u like stimul8? I was thinkin about just stacking a bunch of finaflex supps
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Very solid energy and thermogenic effect. I could live without the beta alanine preworkout(personal preference), but overall I am enjoying it.

@bolt damn, what's the source? 1 Norcodrene?
 
~3/4 Scoop of Enhanced. :o
 
bolt10 said:
~3/4 Scoop of Enhanced. :o
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That only had that much caffeine!?!? I thought it was stronger. It was a unique stim blend. I think 1.5 scoops was the highest I went, and 300mgs is my caffeine sweet spot solo.
 
125mg per scoop. Loved the stuff and have a stockpile. :D
 
Deads day: worked all ranges today
3" deficit deads (conventional)
135 2x10
225 2x8
275 2x8

4"block deads
315 2x5
345 2x5
385 2x5
405 5x1

Full ROM
315 5x3

Strict OHP
45 1x15
95 5x5

Felt decent today, but I am gonna be smoked. Happy to move 400+, even if it was off blocks. I like block work, helps keep the butt down.
Also got my singlet in today for Octobers meet....holy crap that thing is tight, thought I was gonna rip the shoulders putting it on.
Cheers,
Wade
 
Actually got in a quick workout at work today;

Bench.
45 1x20
135 5x5
165 5x5
135 5x5
95 1x 21's (7low, 7full ROM, 7upper)

Squat: 3front x6back
95 2sets
135 2sets
185 2sets

Ran outta time, actually screwed over a coworker by forgetting a flight time.... Oopsy!
Cheers,
Wade
 
How was dat pump on bench 21s?
 
Complex/Oly day:
Haven't had a day like this in a while, so pretty excited today. Only had about 30 min or so, had to keep the rest to a minimum.... My cardio sucks monkey balls!

6 RDL x 4 Hang power clean x 4 front squat x 1 push jerk
Bar x 2
115 x 2
135 x2
165 x 2

3 clean pull x 1 power clean x 1 squat clean x 1 split jerk
165 x 2
205 x 2

Squat clean work
205 x 5
225 x 2
235 x 1 (+ 2 fails... Just couldn't nail the explosive rise after the catch)

Sweating bullets knocking that out kinda fast. Had to go to get my CPR cert....which I was almost in need of :P
Cheers,
Wade
 
Lilly is a fan of bench 21's and I'd say he is good at benching lol gotta try it myself
 
So, everyone knows that I got started on my trip back to fitness by using Crossfit.... Say what you want, I needed something, and it helped. Since then I have all but stopped doing it, as my goals in life/lifting have changed a lot. But.... My base does have a CF gym that I program the weekend WODS for. I decided I'll toss up what I program on here to get your opinions. I make 2 WODS. 1 people can do at home, or 1 they can do in a gym. Here are this weeks:

TRAVEL WOD
5 rnds for time:
15 push-ups (pause for 2sec half way up on each rep)
12 air squats (pause 2sec half way up on each rep
9 flutter kicks (4-count)

After the 5th round, run 1 mile as fast as possible. If you run your mile in over 10 min... Do 20 burpees for a penalty!!

BANGBOX CLASSIC WOD:
*ABBATE*
For Time:
Run 1 mile
21 clean and jerk (155/100)
Run 800 meters
21 clean and jerk (155/100)
Run 1 Mile

Cheers,
Wade
 
Decent day, just glad to be able to get into the gym. Row/jump rope warmup with some rolling. Back sounded like rice fûking crispies!!!
Deads: did 2 sets of 2conv & 2 sumo for each weight.
135
225
275
315
365
Felt decent, really tried focusing on bar speed and travel. Really hope I can get some power back by October it else I may not even be pulling 400.... And then I'll throw a hissy fit!

Bench 21's (7low-7full-7upper)
Bar x2
95 x2
115 x2

Russian KB swing: 70lbs 3x10

Finished off with 5 sets of 135lb- 3 hang power clean & 2squat cleans. (Not dropping the bar during any set)

I'm sweaty... And I smell bad... Finally!!!!
Cheers,
Wade
 
Quick squat session today.
Played with stance and grip width for the comp. not quite man enough to go low bar/wide stance yet. I like the feel of it, just needs a lot of dialing in. I'll be going pretty much shoulder width with a slightly more straight foot angle, seems to keep the torque off the knees better.
Warmup sets up to 185, all 5x5 with varying stance and width. Then:
Comp stance
225 3x3
245 3x3
255 3x3
265 4x1
265 2x3
225 1x8 (2sec pause)
185 1x8 (2sec pause)
135 front squat 3x10 (2 sec pause every other rep)

Had a few more min to kill, so hit some bench work, all just at 135. Lots if negative TUT and pause work. Got in about 40 reps b4 I had to actually go earn a paycheck today. Changed some tires on my jet-- now making a #2 (TMI???)
Cheers,
Wade
 
Very solid squat session today. Lots of practice and good numbers, too. Solid bro Nameth!
 
rob112 said:
Very solid squat session today. Lots of practice and good numbers, too. Solid bro Nameth!
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hahaha! Now bro Nameth is a new one! Thanks Rob, felt decent. I would have put my 265 sets at an RPE 7.5-8, which is good because I want 285 for an opener. Now that I have my stance nailed down, "should" have no issues with that.
 
Wrivest said:
hahaha! Now bro Nameth is a new one! Thanks Rob, felt decent. I would have put my 265 sets at an RPE 7.5-8, which is good because I want 285 for an opener. Now that I have my stance nailed down, "should" have no issues with that.
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Considering you got 10 reps with 265 in I'd day that is definitely reasonable. Gives room to move up, too
 
Here is my programming for my base gym this weekend. Btw... I rarely do what I program.... F that noise!

TRAVEL WOD:
Time to get inventive for you "home workout" types!
For time:
50 walking lunges with 25+lb object overhead
50 floor presses (just like a bench press, but on the floor...same object as above)
50 goblet squats (guess what u r holding....)
50 push ups (hand release)
50 sit ups

BANGBOX CLASSIC WOD
*Max Out Maddness!!*
Get a GOOD warmup/stretch and then:
Find 1Rep Max snatch
Find 1Rep Max Clean & Jerk
GET SOME!!!
Cheers,
Wade
 
Deads:
135 2x5 (1fast set, 1slow)
225 2x5. "
315 2x5 (second set touch n go)
345 2x5 (straps for 2nd set on touch n go)
375 2x2 (straps for all, no touch n go)
315 5x5

Banded deficit deads:
205 + 1"thick blue band (2.5" deficit) 3x5 needed straps last set.... Hands are tooooore up!!!!

Pendlay rows
135 5x5
Superset with 10 pull-ups.

Finishes with 5 sets: 10 GHD sit-ups & 10 pause push ups (finished in about 4-5min.... Sloooow!)

Cheers,
Wade
 
Quick bench/chest sesh:
Bench:
Warmup 45. 2x20
135 3x5
170 3x5
185 1x5, & 4x1
155 1x8
135 1x8

Ring dips
BW 4x8-10
Superset with banded face pulls 10 reps

Dynamic push-ups (1handed over medicine ball)
3x10

And that was all she wrote. Happy with 185 for 5 :)
Cheers,
Wade
 
Nice work man.
 
Almost forgot....wicked bonehead move yesterday! Stacking weights on the bar, I maaaaay have made the left side 10lbs heavier. Fûked me all up, now my elbow is sore as hell....oops!!
 
Here's the weekend work I programmed for my base gym

TRAVEL WOD:
Run 1mile,
Then:
3 rounds
20 push-ups
20 sit-ups
20 goblet squats (20+lbs)
Rest 3-4min
Then:
Run 1 mile

BANGBOX CLASSIC WOD
*14.1*
10 min AMRAP
30 double unders
15 power snatch (75/55)

Cheers,
Wade
 
Squats:
185 2x5
225 2x5
255 2x3, 2x1
275 2x2, 2x1
225 3x3
185 3x3
155 1x5,
155 front squat, 2x5
135 front squat, 2x5

Strict OHP:
45 1x10
95 2x5
Seated DB press:
25 1x20
35 2x10
40 2x5
Tossed in a few REALLY light sets of lateral/front raises
Finished off with barbell thrusters:
115 3x5

Felt decent today, 275 stood up quick (after a yukky 1st rep) thrusters after all that was absolutely torture though!
Cheers,
Wade
 
Bench:
3 warmup sets,
135 5x5
165 4x4
175 3x3
185 2x2
200 1x1
135 3x5
Rep scheme was killer, but I liked it. 1st time trying 200 in a while. I don't ever have a spotter, so the unrack is a bîtch, hurts the elbow a tad after a while

SLDL:
45 2x10
135 3x5
Deads:
135 2x5 (slow 5 count reps)
225 2x5
315 3x5
365 3x3
400 2x1

That is all
Cheers,
Wade
 
There will be no WODS posted this weekend.
Instead, focus on family and loved ones. Focus on the better parts of life that drive us to do what we do from day to day.
And finally, remember our fallen brother, LTC Morris "MOOSE" Fontenot. R.I.P my friend, you are greatly missed, and your efforts at the 104th, as well as the USAF were amongst those of heroes!
Cheers,
Wade
 
Wrivest said:
There will be no WODS posted this weekend.
Instead, focus on family and loved ones. Focus on the better parts of life that drive us to do what we do from day to day.
And finally, remember our fallen brother, LTC Morris "MOOSE" Fontenot. R.I.P my friend, you are greatly missed, and your efforts at the 104th, as well as the USAF were amongst those of heroes!
Cheers,
Wade
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Family and loved ones? You mean squats and deadlift right? Just kidding man, have a good time with your loved ones.
 
EatMoar said:
Family and loved ones? You mean squats and deadlift right? Just kidding man, have a good time with your loved ones.
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this is what I post on my base gyms website. I've been just copy/pasting to here so guys can check it out too. We lost a pilot this week, hence the no workout posted
 
Had to get out of the house, so hit an impromptu squat day.
Squats w/ resistance bands. (1" band)
45 2x5
135 2x5
165 2x5
185 2x5
205 2x3
225 2x2
No bands:
225 1x5
255 2x2 - 5x1

Oly complex (kinda winging it here, lost focus/energy quick)
2xclean pull / 2xpower clean / 2xsquat clean
115 x2
135x a whole bunch??
Tried same complex with snatches, shoulder still wasn't happy with full squat snatches, so F that!

Cheers,
Wade
 
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