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Wades Log: improvement has its costs

^^ haha... That is EXACTLY what I usually do! I'll bust out the big 3, then do some sort of HIIT.
Last time I did heavy prowler mixed with heavy pull-ups.... It was the devil!
 
Started with box squats today
135 2x10
185 2x10
225 2x5
255 2x5

Reg squats
255 1x3
275 1x5. (5 rep PR.... Which is weird since I've done 5 fronts with that)
295 2x1
Bought new, cheap wraps that I used for 255+ inzers kill me after about 5 reps!

Did a whole bucket load of lunges and front squats all at 135 after that

Bench & L-sit pull-ups
3 sets of 10x10 (135bench)

Cheers,
Wade
 
Great job, Wade! Blah, I hate lunges!


Babies first thanksgiving!!! :D
 
puccah8808 said:
Great job, Wade! Blah, I hate lunges! Babies first thanksgiving!!! :D
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I hate lunges too, kinda rough on the knees. I actually tossed in a few overhead squats and overhead lunges... Quickly humbling when it's hard to stand with only 135 on a bar!
 
Wrivest said:
I hate lunges too, kinda rough on the knees. I actually tossed in a few overhead squats and overhead lunges... Quickly humbling when it's hard to stand with only 135 on a bar!
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Replace lunges with squats.... and if you cant squat just squat more and squatsquatsquat. Then a bunch of assorted glute machines should do the trick!
 
So hit the Navy gym today. It's like squids know when an AF guy walks in, they all look over like "dufuq is dat guy doin here?" (Mostly because it's rare to see us 1:on a navy base, and I'll say it b4 anyone else does 2:in a gym)
Anyway, just a quick stop to shock the system before eating more New Orleans BBQ.
Squats:
135 2x10
185 3x5
225 4x5
185 2x5
135 1x15
Had my shïtty Nike shoes on, so was shuffling around a lot, felt like I was gonna blow the sides out.
Bench
95 2x21's (lower - full - upper)
135 4x5
Incline DB
30 2x12
40 2x10
Wanted to deadlift after, but no place to, so called it a day before the other guys waiting on me for dinner get pissed. (Only 1 van for 4 of us, I have the key ;) )
Cheers,
Wade
 
Wade, I'm so behind. Are you doing a new program that asks for lighter weights?
 
Late but in...get to work in here! ;)
 
Wrivest said:
I'm on leave from work for about 3 weeks.... I'll be hitting it hard during that time. Gonna start going to the gym b4 work once I get back. Time to get huge!
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Good deal!
 
Wrivest said:
So hit the Navy gym today. It's like squids know when an AF guy walks in, they all look over like "dufuq is dat guy doin here?" (Mostly because it's rare to see us 1:on a navy base, and I'll say it b4 anyone else does 2:in a gym)
Anyway, just a quick stop to shock the system before eating more New Orleans BBQ.
Squats:
135 2x10
185 3x5
225 4x5
185 2x5
135 1x15
Had my shïtty Nike shoes on, so was shuffling around a lot, felt like I was gonna blow the sides out.
Bench
95 2x21's (lower - full - upper)
135 4x5
Incline DB
30 2x12
40 2x10
Wanted to deadlift after, but no place to, so called it a day before the other guys waiting on me for dinner get pissed. (Only 1 van for 4 of us, I have the key ;) )
Cheers,
Wade
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Belle Chasse nas base
 
Wrivest said:
not us brosef.... Lots of Navy F-18's around lately though. We don't land at Hanscom unless it's an emergency.... Crappy runway
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Just googled pics. Probably that then. ****ing ground shakes even. Haven't felt that since living near Whiteman.
 
Starting my early morning training, hoping that will help get me back on track. 0430 at the gym once I'm off leave, got there about 0745 today:
Warmup with lots of mashing then a few sets of pull-ups and push-ups
Sumo deads
135 speed sets 2x10 (I need to wear compression shorts from now on.... Guys, I bet you can guess why.... OUCH!!!)
225 2x8
245 2x8
295 3x5
335 3x3
Sumo felt AWFUL today :( lower back tension was off, setup was wonky, no chalk... Ugh... F today, called it at 335 as to not make an azzhat outta myself

Clean and press superset with hanging leg raises
95lbs 3x10 with 15 leg raises between each. Very high pace, got the blood pumping... Holy crap I have zero cardio!!!

So, I was with the wife today, and we brought the kids with us.... Which sux because, although the kids were great, they are conversation starters and it is impossible to avoid. They are, in fact, cute as hell.

So after about a 10-15 minute distraction, the idea was to get in some snatch grip block pulls with a 3-0-3-0 tempo.... Well after a small handful of reps, the kids decided they were done. Not bad for their 1st time out tho. Gotta start somewhere!
Just happy to be back at it. I'm getting in enough gym time that I don't feel weaker, just rusty... Especially today with my sumo. There is a meet in August that I want to attempt. I'll do a mock meet in 1-2 months to see where I sit and go from there.
Cheers,
Wade
 
Still looks like a pretty successful day to me especially with having the kids there too! How old are they?
 
Wrivest said:
we are 5 & 1/2 months Kat!! <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=111514"/>
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Awww so awesome! Congratulations!!! They are absolutely adorable!!! That makes it even better if they're that small and you were able to train at all!
 
OMG!!!! They are soooooo freaking adorable! 5 1/2 months already??? I say the one in white is older!
 
love2liftkat said:
Awww so awesome! Congratulations!!! They are absolutely adorable!!! That makes it even better if they're that small and you were able to train at all!
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thanks Kat. I was surprised how good they did. I think if that lady didn't come talk to them and get them all amped up we would've been fine, but I'll take it
 
Wrivest said:
thanks Kat. I was surprised how good they did. I think if that lady didn't come talk to them and get them all amped up we would've been fine, but I'll take it
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Lol that's great! My kids wouldn't have lasted 15 mins. Heck even at 7 and 13 I still don't think they would! I took my daughter with me a couple of months ago...ended up just having to laugh at her laying on the floor because she didn't want to put in the work. Hahaha
 
Day 2 in a row... Look at me go!
Warmup: row 500M, some pull-ups, push ups, blah blah... Broke a sweat.
Bench:
45lb warmup x 1million reps
115 2x10, fast pace
165 1x10
165 4x5 (comp pause)
185 2x2 (comp pause...ish)
185 2x1 (barely got this one...)
135 1x10 (comp pause every other rep)
Ring dips:
BW 2x5. Shoulders weren't feelin this too much. Shîtty ROM

OHP:
45 2x10
75 2x10
95 3x5.... YUK!

Squats:
45 1x20
135 2x8
205 3x5
235 2x5
235 1x6 (light wraps/belt)
265 1x5 (light wraps/belt)
265 1x5 (inzer wraps/belt.... FAST!!! :) )
Got the "come home now text..." Dammit!!!

Ok, so squats are weird as fûk!!! Normal lifts, I get fatigued as I go... Squats... I start slow as all hell!!! 135lbs feels slow/sluggish. 265 flies up!!! Am I a ruhtard?? Is this normal?? Eh, whatev.
Little clicking in the left knee, old injuries keep creepin up, but no pain.
Cheers,
Wade
 
Farmers walks today: let's see, each kid is about 16lbs, plus clothes, blankets, car seat covers, and car seats. Distance... WICKED FAR!!
And now it's 0-beer thirty!
Ugh
 
Wrivest said:
Farmers walks today: let's see, each kid is about 16lbs, plus clothes, blankets, car seat covers, and car seats. Distance... WICKED FAR!! And now it's 0-beer thirty! Ugh
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Look at you! On a role!! Those suckers are HEAVY!!!! Lol
 
Wrivest said:
Farmers walks today: let's see, each kid is about 16lbs, plus clothes, blankets, car seat covers, and car seats. Distance... WICKED FAR!! And now it's 0-beer thirty! Ugh
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Holy crap that's brutal! Carry kids around all day is harder than it looks
 
Back in the gym this morning after what I would call a "destructive" few days. (Crappy sleep, bad food, and inlaws!)

Needless to say it went less than impressive, but I got some DL work in.
Had no drive, no motivation. I need to change my game plan to get back to that healthy feeling b4 I can hit hard weights.
No more booze :( no more shîtty holiday meals (thank god!)
I think for the next few weeks I'll go back to the Oly lifting program from way back (minus heavy snatches, will sub presses) it was a higher intensity than I have been using lately, which is what I need. This coupled with an early a.m routine should do the trick
Hope u all had a good Christmas,
Cheers,
Wade
 
It's amazing the damage, even mentally, that bad food and drinking will cause! Just the few days visiting my family made me feel like a fat slob! Lol
 
love2liftkat said:
It's amazing the damage, even mentally, that bad food and drinking will cause! Just the few days visiting my family made me feel like a fat slob! Lol
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you ain't kiddin Kat! I've eating super lean all week and already feel/look healthier. Couple good HIIT sessions I'll be good as new ready to move big weight again.
 
So, had a few of these that I haven't posted, not really in line with the point I wanted for my thread. But here is a lil bit of what I've been doin lately.
800M warmup with a sprint from 5-600
Barbell thrusters (bar only... A whole bunch, bout 50)
Roll/stretch

205lb 3Front Sq - 5Back sq - 115lb push press
5 sets, no rest between movements, 60-90 sec between sets
Round 1
Invalid Link Removed
Belt at set 3
Belt/light wraps set5
Invalid Link Removed

Followed up with tabata push-up / flutter kick combo... Fukin sucked!!!
Finished with 5x5 wide grip pull ups

All done in less than an hour.
Cheers,
Wade
 
Awesome work!! Made it look easy!
 
So, got a serious calf cramp on my last set of push presses due to still having my knee wraps on.... And a nice lil bruise. I was pretty surprised since it was my cheap wraps that don't go super tight, but I'll consider the bruising a privilege and move on.
 
So not quite sure how to write down all I did today, since I did lots of super setting and what not.
Standard warmup, but added lots of empty bar benching just to get the blood flowing.
Bench 21's and incline DB press
95 lb "21" / 2x12 DBP 35lb
113lb "21" / 2x12 DBP 45lb
95 lb "21" / 2x10 DBP 50lb
95 lb "21" / 2x8 DBP 55lb
115 standard bench 2x5 / 2x3 DBP 65LB

Decline bench / flat DB flies. (All 30lbs)
45lb 1x25 / 2x8 DBF
115lb 1x15 (OUCH) / 2x6 DBF
115lb 1x10 (almost died) / 2x5 DBF

high intensity SHÎT SHOW:
50M sled push / 15ft legless rope climb / 5 pull ups / 5 ring dips

1st set just used 70lb sled, Max speed
2nd set swapped rope climbs with 70lb KB farmers walks.... Rope climbs got dicey!!! Also went up to a 160lb sled
Did 5 total sets of this with no rest.... Total gym time 1hr 10min
Time to sleep!!!
Cheers,
Wade
 
Oh man, I love that show! Can't wait to see you on there! :D

Great job as always, Wade!
 
Wrivest said:
my audition tape was boring, I can't do all the goofy crap some guys do to get on TV! I doubt I'll make it, but it would be cool
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What's the average size of the guys on there? 5'8-145 lbs. I think you'll be fine. Being genuine and boring is better than fake and obnoxious. Good luck, Wade!
 
puccah8808 said:
What's the average size of the guys on there? 5'8-145 lbs. I think you'll be fine. Being genuine and boring is better than fake and obnoxious. Good luck, Wade!
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I see a lot of taller guys (I'm 5'7") and lighter than me. I'm at 172 as of this morn. That's fine, I toss my size/weight around pretty well.
Thanks Puccah!
 
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