Big Wade's OMS 2014

**HARRYBEAST** · 10-01-2019, 06:47 AM

Go get em big man!

**bigwade800** · 10-04-2019, 02:18 PM

Monday
bench
warm up routine
20kgx25
70kgx8
120kgx3
170x1
210x1 black slinger

Tuesday
300x1

Thursday
150kg
3x3

Friday
deadlift
pulld owns
50x25
sldl
70x3

Deadlift
120x1
170x1
220x1
250x1

Done

TOmorrow I do my opener in the shirt and then leave Sunday

**FallenAngel80** · 10-04-2019, 02:35 PM

Go smash it, Wade! And have an amazing time!

**bmgamble** · 10-04-2019, 03:16 PM

Go get 'em coach!

**bigwade800** · 10-10-2019, 07:12 PM

well, wasn't my best showing. IT has not been an easy training cycle. Schedules and such...but, if I've ever worked with you, you've heard me say, you're going to face adversity. It'll happen in training and you'll need it come game day. Composure is everything. It is not where you start. It is however, where you finish

I went 5-9. I had to take my opener 3 times in both squat and bench to get them. Then went conservative in the pull. Gold in squat, gold in bench, silver in deadlift Gold over all.

I have been so fortunate in my career. This was the toughest meet I've ever had for many reasons but, it's finished. For today, I am an IPF world champion.

**DrewDarden** · 10-10-2019, 07:47 PM

Congratulations Wade!

You deserve it.

**DrewDarden** · 10-10-2019, 08:34 PM

**FallenAngel80** · 10-10-2019, 09:40 PM

Many, many congratulations! I was literally holding my breath on the final squat and bench attempts. That's got to be hard to focus when the pressure is on like that.

Well deserved

**golli1982** · 10-13-2019, 02:53 PM

Awesome job Wade!!

**HARRYBEAST** · 10-16-2019, 07:15 AM

Killing it as always sir!

**bigwade800** · 10-16-2019, 07:18 AM

I leave this evening for Chicago and Classic Raw natls

I haven't trained since the meet nor will I until Monday

**bigwade800** · 10-22-2019, 09:49 AM

did a little benching yesterday, 125kg for 5x3 paused, today did 3x2 325 on squat. Slowly getting back to it.

Yesterday, I assembled the new combo rack and that gives us two.

**bigwade800** · 10-24-2019, 10:19 AM

finally a real session

Side raise: 5x15x3
Hammer curl: 10x15, 15x15, 20x15
Under hand tube: 3x20
Neck: 50x20x3
Pulldown: 50x25, 75x20, 100x15
Seated shrug: 180x20x3

Bench
20kgx15
40kgx15
70kgx8
100kgx3
125kgx3-9 sets all reps paused

Pull down
125x8x3
Seated row, plate loaded
180x12
270x8x2
Seated close grip row, pin select
250x8

db front raise
15x15x3
Rear delt on pec deck
20x15
30x12
40x12

hammer curl
25x12
30x8
35x8
40x8

that was it

**bigwade800** · 10-25-2019, 12:10 PM

Deadlift

Pull down
50x25, 75x20, 100x15
Seated shrug
180x20
270x20x2
Neck
50x20x3

Toe raise-standing
bwtx20x3
Tibia
40x20
60x20x2

Leg extension
50x25, 75x20, 100x15

Seated leg curl
50x15x2

Front squat-belt less
55x5
145x3
235x1
325x1-paused
375x1

Raised handle trap
235x1
345x1
455x1
545x1
595x1

Deadlift
8x1
120kg

done

**bigwade800** · 10-30-2019, 07:21 AM

Monday

Squat
Walked out, used pound plates
45x5x2
135x3
225x1-belt
315x1x2 sets
405x1
455x3-2 sets
415x3

Bench
20x15-kg here
70x8
120x3
150x3-2 sets, last rep paused
130x6-last rep paused

That was it

Tuesday

Squat
55x5x2
70kgx3
120x1
170x1
220x2x2
200x2

Bench
70x8
120x3
140x1
160x2-paused, 2 sets
150x3-paused

**bigwade800** · 11-04-2019, 01:05 PM

Thursday

Squat
55x5x3
145x3
235x2
325x1
415x3-2 sets
385x3-last rep paused all sets

Bench press
20x8
70x8
100x3
120x1
140x1
152.5x3-last rep paused
155x3
140x6

Friday

Squat
20x5x2
70x3
120x1
170x1
220x1
250x1

Bench press
20x8
70x8
100x3
120x1
140x1
160x1
170x1
180x1

That was it

Saturday and Sunday we worked on the addition, I did no additional training.

Monday

Squat
55x5x3
145x3
235x1
325x1
415x1
485x3x2
435x3

Bench
70x8
120x3
160x3-last rep paused
162.5x3
150x3

Done

**DrewDarden** · 11-04-2019, 07:50 PM

Are you going to start training for a new comp now or relax for a while?

**bigwade800** · 11-05-2019, 03:04 AM

8 weeks of hft to get things rolling and then back to a traditional split with gear. I may do some geared squats and shirted benches on Saturdays

THe goal is natls in May .

**bigwade800** · 11-05-2019, 02:12 PM

Tuesday

Squat
45x5
55x5x2
145x3
235x1
325x1
415x1
505x2x2
465x2-last rep paused

bench
20kgx15x2
40kgx15
70x8
100x3
120x1-paused from here
150x1
170x2x2
150x3

**bigwade800** · 11-08-2019, 01:06 PM

Wednesday was chores as we've had deliveries from all the sales.

Thursday
I'm shot. I haven't had down time since long before worlds. So, Ibenched only
20kgx15x2
40kgx15
70x8
100x3
120x1
140x1-all paused
150
160170
182.5, 7.5 from this cycles goal

That was it

Friday

Squat
20kgx5x3
70kgx2
120x1
170x1
220x1
255x1

Deadlift
100x1x2
120x1
170x1
220x1
250x1
no belt

done

We loaded the truck up for the meet and right after I left, aobut 650kg of plates were delivered. Guess I'll be loading them in this evening.

**DrewDarden** · 11-08-2019, 07:45 PM

Where is the meet this weekend?

**DrewDarden** · 11-09-2019, 11:17 AM

I see a USAPL show in Franklin today. hat must be it.

Good luck to your lifters competing today.

**bigwade800** · 11-11-2019, 11:44 AM

sorry, I just saw this and didnt' get notification

We had a bunch of the team working the event. Next time, come out.

You are going to love the addition. I stillhave all the paltese in the boxes

**bigwade800** · 11-11-2019, 12:56 PM

MOnday-wk 3

Squat-walked out, belt and braces, used 25kg squat bar
55x5x3
145x3
235x2-belt
325x1-levered
415x1
505x3-2 sets
465x3

Bench-in the rack with the mono hooks, no hand off
20kgx15
70x8
120x3
140x1
160x3-last rep paused
165x3
150x6

**bigwade800** · 11-18-2019, 09:58 AM

trained Tuesday Thursday and Friday. The HFT is beating me to death with this schedule and Im not holding up. So went back to a traditional split. I may revisit the HFT later. I most likely came out o the gate too hard.

Bench
9x3
paused
130kg

**bigwade800** · 11-21-2019, 01:50 PM

Squat
6x2
170kg

Bench today
130kgx6-2 sets
loast rep paused
140x8, last rep paused

I am so weak

**bigwade800** · 12-01-2019, 07:22 PM

Thursday
paused triples
140
150
160170x2-missed 3rd

close grip
120x6-3 sets

did not train Friday as I was working on the clean up around the house and addition as we had Vinyl done

I have worked the entire holiday trying to get a jump on anything I could including clean up

**FallenAngel80** · 12-01-2019, 09:19 PM

Looks like it's all coming together

**bigwade800** · 12-02-2019, 08:51 AM

Monday 12.2

Side raise: 5x15x3
Hammer curl: 15x15,1 5x15, 20x15
Under hand band: 3x20
Seated shrug machine: 180x20x3
Neck-back only: 50x20x3
Pull down: 50x25, 75x20, 100x15

Bench
20kgx25
40x15
70x8
100x5
120x3
135x3-6 sets, paused

Seated wide grip row machine
250x12x3
Straight arm pull down
50x15x3
Pull down-neutral grip
120x12x2

DB front raise
15x15x3
Rear delt on pec deck
30x12x3

DB shrug
50x20
55x20
Seated shrug machine-static hold, 2 count
260x12x3

Rope press down
30x15x2
Hammer curl
25x12
30x12

Out of time

Best I have felt since worlds

**bigwade800** · 12-03-2019, 07:49 AM

12.3 squats
20kgx5-3 sets
70x3
120x1
170x1
182.5x2-5 sets

rdl
105x8

Thread: Big Wade's OMS 2014

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions