Wade's training

[bigwade800]

I don't think this is tendinitis. Honestly, I'm not sure what it is. I felt it when I pulled week before last. It was the last rep of 535 and it was just sore. I benched last week and did Oly Wednesday, declined 500 and pulled Friday and it wasn't too bad at all. I didn't do any oly over the weekend but, I could feel it when I warmed up with side raises and it it's in the top of the trap and even the back near the rhomboids and I can feel it down my arm. I have strained something but, I'm still not sure what.

I'm going to heat it up and then squat raw tomorrow. Then I'll do some OH squats and then a few snatches and see if I need to pull the plug on this weekend's oly meet.

[bigwade800]

Shoulder and knee tight and tender

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
255x2
345x1-belt
455x1
added briefs
545x1
added suit, straps down
655x1
[youtube]usM26VXy0Pk[/youtbue]
straps up
745x1

835x1


SSB medium stance squats-no gear or belt
145x6
235x6
325x6
415x6


Snatch balance + OH squat
1+3


Snatch
40Kx1

60Kx1


Clean and Jerk
60Kx1

Shoulder held up and my mechanics seemed ok.

[Black_Spit]

Strong day Wade.

So have you decided whether or not to do the Oly meet?

[bmontgomery87]

835 looked pretty smooth. Glad the shoulder held up for the Oly lifting.
Feeling any better about the meet this weekend or think you'll have to pull out?

[bigwade800]

phuck it, I'm doing it

The clean and jerk hurt a little as I put it down to my shoulders to rack it.

I'll do my opener of 75 in the snatch tomorrow and then probably do a few C&J and see what I go. 80 & 100 is the goal and I'm staying conservative.

I forgot to add that last night I did 20 minutes of interval training on the recumbent bike. From here till December, cardio daily.

[NC_Tarheel]

I forgot to add that last night I did 20 minutes of interval training on the recumbent bike. From here till December, cardio daily.

Gonna be shredded for the holidays???


That was a decent amount of work before most people were even out of bed.


I was holding my hands out wide on my SSB squats yesterday are they more effective with your hands out in front on the handles??

Oh and nice job repping out my 1 RM on those for 6 with no belt BTW. LOL

[bigwade800]

Gonna be shredded for the holidays???
yeah, no...


That was a decent amount of work before most people were even out of bed.
I thought so. I wanted to do some reverse hyper but, I was shot.


I was holding my hands out wide on my SSB squats yesterday are they more effective with your hands out in front on the handles??
I don't know honestly. Find what works for you. I push up on the handles just a bit to keep the bar in position.

Oh and nice job repping out my 1 RM on those for 6 with no belt BTW. LOL

I'm just old...and probably 70-80 lbs heavier. You'll be passing me up soon enough.

[bigwade800]

Recumbent Bike: 30 minutes

Close stance oly squat-braces but no gear or belt, walked out
55x5
145x3
235x3
325x1
415x1
505x1

Standing press
45x8+2 jerk
88x4+2

Snatch Balance
45x3
88x3

Snatch
40K1
50Kx1
60Kx1
70Kx1

My mechanics are not consistent but, everything was ok and clean just some knee pain and that was mainly due to the walk out. So, we will see. If I can hit 80K in the snatch Saturday,

[Black_Spit]

Is the Olympic meet on for tomorrow?

[bigwade800]

Yep! But I don't have much for expectation. I was already up when you e-mailed...Julia was sick since about 1 am and I have had little to no sleep and we have to leave after work today to drive to Cullman, AL. We will spend the night and Hoover is about an hour away. I felt the right arm doing a trap bar pull, 605x3 and that may be something that inhibits things but, i won't know until i start warming it up, etc.

So, we will see.

[bmontgomery87]

Have fun tomorrow Wade.
Looking forward to seeing the vids.

Hopefully the arm holds up.

[Black_Spit]

C&J - I think 104kg*


Snatch- I think 85kg

[NC_Tarheel]

^^^^Good stuff^^^^

[bmontgomery87]

^^^^Good stuff^^^^

ditto

have a good time?

[bigwade800]

Thanks Guys, had a really good time and this gym is awesome. Jason Henderson, a lifter from Nashville competed as well and was a kilo short of masters pan-ams...probably next meet for both of us. I keep learning and as from the videos, it's clear I need to work on form. I haven't really trained clean becasue of arm and knee and to miss the 112 and be so close was frustrating but, a week ago I wasn't sure I could even go.

Now to lose the rest of the weight and do PL first weekend of December and then Oly end of that month.

[bigwade800]

Went conservative last week for declines and pulls.

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15

Decline
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x8x82

That wasit

Pull day

Front squat
55x5
145x3
235x3
325x1
415x1

Trap bar
255x3
345x3
435x3
525x3
605x3

From the floor
415x1

That was it

Did my 2nd oly meet in Hoover, AL. Great gym and atmosphere there.

went 3-3 in the snatch and hit 85k on the last which was a 10k meet pr. I was surprised given my shoulder and knee and my lack of mechanics.

Went 2-3 in the clean and jerk. I opened at 95 and it went pretty easy so, we split the difference on what it would take for my third to qualify for masters pan-ams. I hit 104 on my 2nd and then missed 112 at the clean as I just coulnd't hold it so, ended up with a 9 k pr on C&J and 19K pr total. The goal was to qualify in February so, I'm a bit ahead of schedule.

Had a good time. Started at noon and was on teh road by roughly 4 pm.

[bigwade800]

Not expecting much today

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

Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x6x2-last rep paused
345x8-last rep 2 count pause

OH press
20Kx8
50Kx2+1 Push
70Kx2+1
90Kx2+1
110X1+1

Hammer curl
25x12
30x12

Side raise
5x25x2

That was it

[NC_Tarheel]

So you're at a 189 total so far....what total do you need to qualify??

[bigwade800]

197...had I hit my 3rd, I would have qualified...as you can see form video, I need to work my form and that's what I'll do from here. I'll lighten it up and really work on mechanics. I should be able to snatch 90 and a 107 jerk will be enough for qualify. I'll try to get that done in Maineville at the end of December if I hold up.

[NC_Tarheel]

197...had I hit my 3rd, I would have qualified...as you can see form video, I need to work my form and that's what I'll do from here. I'll lighten it up and really work on mechanics. I should be able to snatch 90 and a 107 jerk will be enough for qualify. I'll try to get that done in Maineville at the end of December if I hold up.

Oh ok...no doubt you're right there already.

[bigwade800]

If I can clean up my form, I think that'll equal some kilos. I should have had the 112. It's all a learning process.

I'm doing over head presses on bench day for C&J, then OH squats and snatch balance after squats for snatch. Then Wednesday snatches and then Thursday I haven't added anything. I already front squat on Friday and Saturday C&J.

Hopefully, I can get the form and mechanics better by the end of December. I'll hope to snatch 90 and then hopefully I can rack the 107 and that'll do it for qualifying.

[bigwade800]

BTW, Josh and I did the over head stuff and once I heal a bit, I'm going to try and press 300 again. I have and old video of me doing 335 and I did a strict press at 300 that was f'n hard. But, I haven't done more than 110K strict so far.

[bigwade800]

Reverse hyper: 170x10

Close stance: 55x5
Medium stance: 55x5
COmp stance: 55x5
145x3
235x1-belt
325x1
415x1
505x1
added wraps
600x1
650x1

SSB-no wraps or belt
235x6
325x6
415x6

Snatch balance
20Kx3
40Kx3
60Kx3-shoulder was tender so stopped with these

Hammer strength single leg extension
25x12x3

Reverse hyper
170x10
240x10
310x10

KB SLDL
88x12x3

Kneeling leg curl
25x12
50x12

Out of time, that was it

[NC_Tarheel]

Pretty awesome workout after the weekend you had.

[bigwade800]

I'm still a little flat but. I got after it today and that is probably how it will go until meet week. After this PL and Oly meet, I'll be shifting to full raw training and ramping up oly and doing things for SM as well.


600 wraps and belt


650 wraps and belt


medium stance 415x6 no belt

[bigwade800]

Straight-arm pull down
50x15x3
Face pull
40x15x3
Pull down
50x15
100x15x3

Rear delt on pec dec
20x15x3
Upright row
45x15
50x15
55x15
Hammer shrug
140xx20x3

Hammer seated crunch
90x20x5
Seated crunch machine
70x20
90x20
100x20x3

Standing toe raise
BWTx20x3
Seated toe raise
120x15x3
Tibia/Dorsi
50x15x2
50x20

Side band rotator
15-3 sets

Then cardio, recumbent bike: 20 minutes


Then again this evening as I got off a little earlier, recumbent bike: 20 minutes


BWT at 317.6

[Black_Spit]

I missed the 600/650 raw squats yesterday Wade.

Very smooth lifts.

[bigwade800]

I'm hoping that if I play it right, I can stay together and I'll do this meet raw. Be easier for someone to handle me that way. 675-435 and then pull enough to total raw elite.

[Black_Spit]

I'm hoping that if I play it right, I can stay together and I'll do this meet raw. Be easier for someone to handle me that way. 675-435 and then pull enough to total raw elite.

Hell yeah. SPF 1730 is elite so it would only be 620. I know you've got that.

[bigwade800]

The weight loss has effected me way more than I thought. So, my hope is that I can "mature" into the class next year. I want to keep cutting after the meet to 295-300 so I'm not cutting for the meet any more. With the knee and arm, I don't want to see anything as sure thing. Once my weight is right, maybe I'll get back into gear and give it a try again. But, hopefully elite and then a few weeks later, qualify for masters pan-ams. That would finish the year off really well for me.