Wade's training

[bigwade800]

Not a stellar day. I'm still not feeling well and felt worse this morning when I got up. However, I got in some work.

Plate loaded leg extension: 50x25, 75x15, 100x15
Hammer seated Leg curl: 65x15x3
Plate loaded pull down: 50x20, 100x15x2
Hammer shrug: 140x20x3

Front squat
55x5x2
145x3
235x1
325x1
415x1

Trap bar
255x1
345x1
435x1
525x1

From the floor
245x1
335x1
425x1
515x1
605x0-this was comoing but, I had waited entirely too long and been outside and got cold. I decided not to grind it out.

[NC_Tarheel]

Well damn man....hope you're not coming down with something...

[bigwade800]

Well, too late, I am sick after all.

Jerm came by and I felt crappy so, I didn't do anything with him. Later, I helped one of the guys moe some stuff and ate. Kimbo came by and I did a little stuff while he did his aux work.

Squat-high bar, walked out, no gear, belt or braces....Raawwwwwwwwwwwwwwwwwwwwwwww
55x5x2
145x3
235x3
325x3
415x3-paused them

Standing press
20Kx8x2
40Kx5+1 push+1jerk

Snatch
40Kx1x3
60Kx1x3

If I did anything else, I can't recall. Just at least did a little something.

[WhiteKimbo]

Looked fast and strong today. Especially for a guy not feeling good at all.

[bigwade800]

I'm still not feeling well but, I'm going to try and get something in.

Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15
Side band rotator: 2x15
Pull down: 50x15
Hammer shrug: 140x15

Bench press
45x25-flat back and flat footed
45x25-arched
135x8
185x5
225x3
275x3
315x1-paused
365x1-paused
405x1-paused
430x1-paused-don't ask me where this came from because I feel like poo but, this is as heavy as I've gone in a while and been succesful.
225x20-touch and go. We have an NFL prospect that I worked hard and then had hi mdo a burn out set. I did 19 easy, paused 20...old man still has a little in him.

Over head
40Kx5
60Kx5
80Kx3x3-2 press+1 push

Seated wide grip row
250x12x3
Plate loaded pull down-neutral grip
100x15
150x12x3

Rear delt on old school pec dec
40x12x3
DB front raise
15x15x3

Hammer curl
15x15
25x12
40x12
45x12

I'm dehydrated and just dry so, I called it there so as not to be make it any worse. Supplementing and trying to stay hydrated to kick this bug.

[NC_Tarheel]

That's a badass session for feeling sub par. I knew you had at least 430 in you!!

[bigwade800]

I might target the May meet. Maybe I can get it all together and get back above 450.

[bigwade800]

I need 670 in the squat, raw, not raw raw or RAWWWWWWWWWWWWWW but with wraps. Then at least 430 and then pull my head out of my ass with 630 total raw elite in the SPF at 308

[bigwade800]

I'm sore as shat...this getting old thing sux balls

Happy New Year you little pin heads!

2013 IS THE KICK THE ARSE TIME OR YOUR CRINGE WORTHY!

[dtaps24]

what kind of grip do you guys use for Decline? I am looking for an exercise that doesn't stress the shoulder on my secondary upper body day. I haven't tried decline in forever, but in the past it hurt my shoulder. The decline isn't quite as steep as yours but I am thinking maybe my grip was the problem.

[Black_Spit]

Wade will give you the full answer when he's done squatting this morning I'm sure, but it's a close grip. I think he and the others do pinkies on the rings. For me, since pinkies on rings is my current "normal grip," he has me even closer.

He will also encourage you to raise the angle on the decline. If you notice in my videos, I actually prop up my decline with a box to get the correct angle.

[bigwade800]

I got about 2 hours of sleep and being sick, I coached and didn't lift...

That being said, Jerm is spot on. Raise the angle, close grip and touch low and really engage the traps lats.

[WhiteKimbo]

what kind of grip do you guys use for Decline? I am looking for an exercise that doesn't stress the shoulder on my secondary upper body day. I haven't tried decline in forever, but in the past it hurt my shoulder. The decline isn't quite as steep as yours but I am thinking maybe my grip was the problem.

Dtaps if you go into my log in some if the first few pages wade goes into a detailed breakdown of the decline and how/why he does it the way he does. Black spit has copied and pasted it before in someone else's log here recently.

You remember who BS?

[bigwade800]

I think what you might find useful is the approach we use.

Look at Jordan's issue with it and discuss it. This is just a guess but, I'm betting Jordan and your approach was a comp type grip and a slight or fixed decline angle. Couple that with touching high, or in the manner of the flat bench groove and not only will it bother the shoulders, I don't think it's going to assist your flat bench.

Make the angle steeper and err on too steep versus not steep enough. Shoulder width or a tad bit more narrow for grip and touch low. Just above the navel is not too low. Not only are the triceps a primary mover in a multi joint movement, the lats also become part of the process.

Ultimately, keep in mind always that the decline session for us is only used for assistance inthe bench press and to help develop pressing power. We are always working on being dynamic and so, we don't do a separate speed/dynamic session.

[dtaps24]

Thanks guys, I figured it was a combo, I'll have to see how doable it is to steepen the angle, they bolt most of the **** down at LA Fitnessa.

[bigwade800]

Sometimes they will have the floating adjustable ab benches and the leg lock is tight but we used one for years at a commercial gym before I found the right benches for the compound.

[bigwade800]

Side raise: 5x15
Hammer curl: 8x15
Side band rotator: 15

Decline-pinky on ring
45x25
135x8
225x5
315x3
405x3
500x6x2-545x3
500x6

Close grip seated row/Hammer shrug-light hold at the top
250x12/270x12-3 sets

rear delt on pec dec/neutral grip plate loaded pull down
40x12/150x12-3 sets

Hammer curl/db front raise
15x15/15x15
25x15/15x15

Called it there. Starting to feel better but, not 100% just yet.

[bigwade800]

Still not 100% but, way better, I'm hopeful for today's session.

Plate loaded leg extension
50x20
75x15
100x15
Hammer seated leg curl
65x15x3
Plate loaded pull down
50x20
100x15x3
Hammer shrug
140x15x3
Reverse hyper
100x10

Front squat
55x5
145x3
235x3
325x3-last rep paused
415x1-belt
465x1

Trap bar
345x3
425x1
525x1
636x1
701x0-not today-saw stars

From the floor
245x1
335x1
340x1-few singles

Made a video for some guys

Coached a bunch

I gotta get busy....

[bigwade800]

[WhiteKimbo]

Strong........ As usual

[bigwade800]

I woulda felt skrong had i done more than barely break 701...doh!

[NC_Tarheel]

Man that 525 trap bar pull makes me feel a little girly....wooden plates maybe???


I don't even want to start talking front squat!!!

[bigwade800]

I really got to get busy and pull it together. I was cruising to an elite total and the squat injury did me in and then when I dropped below 320, it was like I lost all my leverage. I pulled 625 beltless 7 weeks after my honeymoon and the wife was treating me like I was 17 and not 47.

[evanssd1]

the wife was treating me like I was 17 and not 47.

that sure doesn't sound all bad

[Black_Spit]

that sure doesn't sound all bad

Well - look who it is...

[bigwade800]

at 5:30 am

Recumbent bike: 20 minutes

Plate loaded neutral grip pull down
50x20
100x15x3
Face pull
40x15x3
Plate loaded straight-arm pull down
50x15x3

Rear delt on old school pec dec
20x15x3
Hammer shrug
140x20x3
Upright row
40x15
45x15
50x15

Reverse curl
20x20
25x20
30x20

Seated toe raise/tibia
120x15/50x15x3

done for now

[bigwade800]

at 8:00 am with Jerm

Standing press
20Kx8
40Kx8
60Kx8

Bench press-closed grip, flat feet
45x12
95x8
135x8

Bamboo bar-15 reps, 10 count count, 10 reps
15 kb
15+10kb
15+10+5 kb

That was it

[bigwade800]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x10, 50x20, 100x15

Bench press
45x25x2
95x15
135x8
185x5
225x3
275x3
315x3
365x1-paused
405x1-paused 3 count
405x2-touch and go
405x1-paused

Sling shot
405x6-long pause on the 6th-2 sets this way

Flat db bench
25x30
50x25x2

Wide grip seated row
250x12x3
Neutral grip pull down
150x12x2

Rear delt on old school pec dec
50x12x2

Took my time and didn't get it all in but, ran out of time

[NC_Tarheel]

You feeling any better??? I think my crud has finally left me save the congestion and phlegm party I have every morning upon waking up.

[bigwade800]

I'm getting there. I wouldn't say I'm 100% but, far better then before Christmas. I'm not blowing nearly the amount of snot or granite or whatever it is that I was. I'm hopin gby this time next week, I'll be at full song.