Wade's training

[bigwade800]

Maintenance on the machine the girls in the evening use.

Remember, I'm newly single...maybe cut arms will attract more than bat s$&t crazy women...

[HARRYBEAST]

Maintenance on the machine the girls in the evening use.

Remember, I'm newly single...maybe cut arms will attract more than bat s$&t crazy women...

Sorry Wade bat sh*t crazy is the only way they come

[NC_Tarheel]

Sorry Wade bat sh*t crazy is the only way they come

That's exactly what I was going to say

[HARRYBEAST]

That's exactly what I was going to say

as usual I am much faster and stronger

[bigwade800]

True...I can't argue that...

[bigwade800]

Front squat
55x5
145x3
235x1-paused
325x1-paused

Trap bar
345x1
435x1
525x1

From the floor
335x1
425x1
515x1

Hammer seated leg curl
55x12x3
Hammer single leg extension
25x12
35x12
45x12

Wide grip pull down-plate loaded
80x15
100x15
120x15

Hammer shrug
140x20x3

Leg press
630x12

Out of time

[bigwade800]

Side raise: 5x15
Hammer curl: 10x15
Side band rotator: 15

Decline-por grip
45x25
135x8
185x5
225x3
275x3
315x3
365x3
405x3
455x6-paused last rep
475x6
455x8

Close grip seated rope
250x12x3
Neutral grip pull down
150x12x3

Hammer shrug-static hold
140x15
185x15
230x15
320x12x3

Rear delt on pec dec
40x12x3
Dumbbell front raise
15x15x3

Press down on plate loaded pull down
50x15x3

Hammer curl
15x15
25x12
30x12

Out of time

Last night

Hammer seated crunch
90x20x5

Dumbbell side bends
25x15x5

That is all

[bigwade800]

5:10 am

Recumbent bike: 30 minutes

too a break and did chores

6:20 am

Straight-arm pull down/hammer shrug/seated crunch
50x15/140x20/80x30-3 cycles

Pull down/rear delt on old school pec dec/side bend
100x15/20x15/25x15-3 cycles

Face pull/shrug down/hammer seated crunch
45x15/150x8/90x20-3 cycles

Reverse curl/seated toe raise/tibia/OH side crunch
20x20/100x15/50x15/25x15
25x20/100x15/50x15/35x15
30x20/100x15/50x15/45x15

Hammer curl/standing toe raise/bench crunch
15x15/bwtx20/45x15
20x15/bwtx20/45x15
25x15/bwtx20/45x15

took another break and did more chores

9 am-bench rehab

Standing press-no leg drive
45x15
95x12
135x8

Bench press-closed grip, flat back, closed grip
45x25
95x15
135x12

Bamboo bar-flat back, closed grip
35kbsx15x3

Was in the gym some with Jeremy and his son...ate 6 boiled eggs and now time for some chores.


Then about 1 pm

12" log

Logx20-90 lbs
140x3
190x3
210x2
250x1


18" axle deadlift
300x1
350x1
400x1
450x1
500x1
550x1

[bigwade800]

Sunday cardio

Recumbent bike: 30 minutes with intervals

Hammer seated crunch/db side bend
90x20/25x15
90x20/30x15
90x20/35x15
90x20/40x15
90x20/45x15

[bigwade800]

Side raise: 5x15, 8x15
Hammer curl: 10x15, 15x15, 20x15
Pull down: 50x20
Side band rotator: 15

I'm flat as a pancake...too much saturday

Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x1
365x1-heavy, slow
345x4-I could tell I had nothing in the tank
315x8-2 last reps paused-dayum...that was rough
315x8-same, still was suckadelic

Bamboo bar
35 kb'sx15-10 count hold, then 10 more reps-3 sets

Flat dumbbell bench
25x35
50x25x2

Incline dumbbell press-don't judge, just trying to look better
55x12x3

Wide grip seated row
250x12x3

Hammer shrug
320x12-light hold at the top x 3 sets

[bigwade800]

I feel crappy and sore...

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
added suit-I washed it, dried, wash it again in hot water, dried it...still way too loose.
235x1
325x1-belt
415x1
505x1
585x2-5 sets

Hammer strength single leg extension
25x15x3

Seated leg curl/KB stiff leg
55x15/88x12-3 sets

Standing toe raise
bwtx20x3

that was it

[NC_Tarheel]

You still lifting in the mornings or are you hitting 2 a days??

[bigwade800]

For sure mornings.

When I'm motivated, I'll do whatever I missed that morning. I'm sore and tired and still adjusting to everything so, I didn't do anything yesterday evening.

[bigwade800]

Recumbent Bike: 20 minutes

Straight-arm pull down/hammer shrug/seated crunch/standing toe raise
50x15/140x20/100x20/BWTx20-3 cycles

Face pull/rear delt on pec dec/tibia/dumbbell side bend
45x15/20x15/50x20/35x15-3 cycles

Pull down
50x20
Pulldown/Upright row/Hammer crunch/Seated toe raise
100x15/45x15/90x20/120x15-3 cycles

Reverse curl/Overhead side bend on pull down/bench crunch
20x20/40x15/45x15
25x20/40x15/45x15
30x20/40x15/45x15

Dumbbell shrug
50x20
55x20
60x20

That was it, Oly tonight and some more cadio and abs

[bigwade800]

Pull down: 50x20, 100x15
Hammer shrug: 140x20x3
Side raise: 5x15, 8x15
Hammer curl: 10x15, 15x15, 20x15
Side band rotator: 15x2

Decline Press-POR grip
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x3
405x2
455x1
475x5-6th one hit the upright right at lock out, don't count none...
475x6-like cake, all about being in position and good form
455x8-last nights oly work had me down for the count, but, I got some good work in.

600 in August no Bench, that's what I need.

Close grip seated row
250x12x3
Plate loaded neutral grip pull down
150x12x3

Hammer shrug-static hold at the top
230x12
255x12
280x12

Dumbbell front raise
15x15x3
Rear delt on pec dec
40x12x3
Side raise
15x15
20x15
25x15

Hammer curl
25x15
30x15
35x15
40x8
45x8
Rope pressdown on old school pull down
35x15x3
Press down on plate loaded pull down
50x15
70x15x2

Over head side crunch on plate loaded pull down
50x15x3
Seated crunch machine
100x30x2

That's it, outta time

[bigwade800]

Recumbent Bike: 10 minutes

Standing press
45x8
95x5-3 strict, push, jerk
145
195-all the same

Squat-walked out, no belt
55x5
145x1
235x1
325x1
415x1
505x1

Snatch
did several singles with 40K, just breaking back in. that was it.

[Black_Spit]

Good stuff Wade.

[bigwade800]

Pull down: 50x20, 100x15x2
Hammer shrug: 140x20x3
Leg extension: 50x25, 75x15. 100x15
Hammer seated leg curl: 55x15, 65x15, 75x15
Reverse hyper: 170x12

Front squat
55x5
105x3
145x3
195x3
235x3
285x3
325x3-last rep paused

Trap bar pull
255x3
345x3
435x3
525x3
615x1-terrible, I pulled it but, it was really heavy

From the floor
245x1-3 singles
335x1-belt
425x1
515x1-I'm going to open in this area, 600 is what I need.

Stiff leg pull-no gear or belt-used straps
245x6x3

Seated crunch
100x30

That was it

[Black_Spit]

What was your best RAWWWW total in a meet Wade? I know I've asked you before but I forgot.

[bigwade800]

I think 1800ish

I never really put it all together for a raw meet.

I can't remember my all time best squat raw with wraps. Ithink in a meet it was 720 and I think in training 750. I did 700 wrapless at my best.

465 paused was the most I ever tried raw in the bench and I pulled 672 beltess in a qualifying meet at my strongest.