Big Wade's OMS 2014

[wishiwasdivin]

Please do, the more the better. I need to be accountable and hopefully, following along will help you as well.

I just started 5/3/1 this is my 3rd week, I want to get into some competing someday that's my goal.

[bigwade800]

That's a great goal to have. Best of luck and glad to have you following along!

[bigwade800]

Plate loaded leg extension: 50x25, 75x15, 100x15
Hammer seated leg curl: 55x15x3
Plate loaded pull down: 50x20, 75x15, 100x15
Hammer shrug: 140x20x3
Reverse hyper: 70x10, 120x10

Front squat
55x5x2
145x3
235x1
325x1

415x1

485x1-pr at this weight class I believe


Trap bar-flat handle
335x1

425x1

515x1

605x1-pr


Side angle


From the floor
245x1
335x1

425x1

500x1-10 singles minute or less rest




With chains
440x2-4-3/4 chain
440x2-added a 1/2
440x2-added another 1/2


Video shortly

shot

done

[HARRYBEAST]

Did you take vids? I would love to see that

Congrats on the PRs Its good to know even when I am as old as you I can still hit PRs

[ulsak]

interesting and educative log Wade. Just got the link from Beasts log. Old man strength, huh? Pray tell how old are you?

[bigwade800]

48.5....

[MatTheCur]

In, from Harry's shout-out.

48.5....

That's not "old". Older than the average miscer, yeah, but not old!

[auntielingo]

My super hard working days are behind me. I just don't have the time I used to and I'm trying to be smaller and not so out of my mind about it all. That said, I'm trying hard to be ready for March, total elite and then, that's when the real work begins...

Did your gear come in?

Ha, I think most people would agree your current level of effort is still "super hard working."

I'm trying to get smaller too--you probably noticed how beefy I've gotten over the past year. I'm not ready to move up to 165s just yet. I plan to hit an elite total in April (hope you get to witness it), then I'll consider moving up. I'm actually going to do the 12-week transformation challenge on this site, only because it'll give me the accountability I need to stick to a diet plan. I know it'll suck dieting during meet prep but I gotta get back down to 148. Maybe we can chat about this offline.

One piece at a time, stuff is coming in. Still don't have the rack though!

Great job on the PRs!! So strong!

I don't know why I've never deadlifted with chains before, maybe I'll try it before I start my next program. Do you think it'll help with my lockout issues?

[ulsak]

In, from Harry's shout-out.



That's not "old". Older than the average miscer, yeah, but not old!

This^^^

[bigwade800]

Ha, I think most people would agree your current level of effort is still "super hard working."
I'm trying, we can call it that.

I'm trying to get smaller too--you probably noticed how beefy I've gotten over the past year. I'm not ready to move up to 165s just yet. I plan to hit an elite total in April (hope you get to witness it), then I'll consider moving up. I'm actually going to do the 12-week transformation challenge on this site, only because it'll give me the accountability I need to stick to a diet plan. I know it'll suck dieting during meet prep but I gotta get back down to 148. Maybe we can chat about this offline.
Of course

One piece at a time, stuff is coming in. Still don't have the rack though!
Keep me posted

Great job on the PRs!! So strong!

I don't know why I've never deadlifted with chains before, maybe I'll try it before I start my next program. Do you think it'll help with my lockout issues?

It certainly could

The form work we discussed, I guess I could post that here somewhere, and some accommodating resistance wouldn't be bad for you at all.

[penny0527]

I didnt realize you had a log besides that last supp log

[Stncldsnake]

Nothing like being late to your coaches party! Finally IN!

[wishiwasdivin]

Dayum that's some strong and very impressive front squatting Wade. I'm not saying 48 is by any means old, but moving the amount of weight you move is very inspiring and motivational.

[bigwade800]

Kind words, thanks

[bigwade800]

I didnt realize you had a log besides that last supp log

Yay, Penny and BB are here

[bigwade800]

Recumbent Bike at 6:30 am this morning for 20 minutes

Spit and his youngest boy are here pulling. Headed down for some aux and oly, booyah!

OMS!

[penny0527]

I can happily say that at 6:30 this morning I was sound asleep NOT doing cardio

[muscle_g]

Strong work coach!!

[MatTheCur]

Those are some nifty shoes you've got going on there, Mr. Wade.

Wrestling shoes? D'you wear 'em for everything?

[bigwade800]

Those are boxing shoes....just to pull in and only for conventional.

[bigwade800]

Plate loaded pull down/rear delt on pec deck/Hammer shrug/standing toe raise
50x12/20x15/140x20/bwt20
75x15/20x15/140x20/bwt20
100x15/2015/140x20/bwt20

Straight-arm pull down/hammer shrug/seated toe raise/tibia
50x15/140x20/90x15/50x15-3 cycles

Squat
55x5x2
OHP
45x8x2

C&J
50Kx1x2 jerks
50K1

55Kx1

60Kx1

65Kx1

70Kx1

75Kx1

80Kx1

85Kx1

90K1

95K1

100K1

105K1


Neck machine-to the back only
40x15x3

Hammer curl
15x15
20x15
25x15

That was it

time for meal #3

[ulsak]

nice oly werk! I always learn some new stuff watching vids..

[bigwade800]

1.12.14 Cardio

Recumbent, light intervals: 30 minutes

Seated crunch/Hammer shrug
100x20/140x20-3 cycles

[psychodiver9]

subbed.

[2L8forGrace]

Been subbed for a while but I forgot to drop a comment.

[wishiwasdivin]

more great looking work Wade

[bigwade800]

Thanks guys! Glad to have you along.

D, are we doing anything this week?

[2L8forGrace]

Thanks guys! Glad to have you along.

D, are we doing anything this week?

I have class starting again on monday and a few school things I need to line up.

I would like to get a lift in on Tuesday after my doc apt though. I also found out how much having a non slippery bench helps

[bigwade800]

1.13.14 Bench

Side raise: 5x20, 10x15
Hammer curl: 10x15, 15x15, 2-x15
Pull down: 50x20
Hammer shrug: 140x20

Bench
45x25
95x15
135x8
185x5
225x3
275x3
315x3
365x1=ugh, felt heavy
405x1


in denim shirt
500x1-went better than it felt

555x1-again, how it looked was better than it felt

605x1-still better than it felt


Out of shirt

Incline press-with Wes just because, comp grip
155x8
175x12-2 sets

Neutral grip plate loaded pull down
100x15
150x12

[HARRYBEAST]

wow

I don't know what else to see