Big Wade's OMS 2014

[bigwade800]

1.20.14-bench

I am a bit under the weather, cold/sinus

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

Bench press
45x25
95x15
135x8
185x5
225x3
275x1
315x1
365x1
405x1
added Karins old double denim
500x3

515x3

560x3




Incline press-did them with Wes
155x10x3

Wide grip Row
250x12x2
Neutral Grip pull down
150x15

Side raise
10x15
15x15

Hammer curl
25x12
30x12

Hammer shrug
140x20
230x12x3-static hold
wade
Site Admin

[HARRYBEAST]

Nice work Wade. I notice your are on your toes is. Is there a reason for that or is that just what suits you better

[bigwade800]

I started doing this probably 10 years ago or so. It allows me to get my legs under me better and get more leg drive along with aiding my arch.

[ulsak]

May I ask, since you are a seasoned competitive PL:er, how common is the rule that you must remain with the feet flat on floor when benching?

asking, this because I see most of the guys ( doing PL:ing) having the same leg drive as you displayed on the vid. I'm consequently training with flat feet drive, no arse lift ( duh) and full grip in order hone in a competitive benching. Am I overdoing it?

[bigwade800]

Depends on the federation. I can't think of a multi ply fed that doesn't allow it. When I did the pro stuff in NASA, you had to have your feet flat. Everywhere else I've lifted, you can be up on your toes.

[penny0527]

I get a better arch on my toes I think. I hate that some feds dont allow it though.

[bigwade800]

It's all about the arch and leg drive for me.

I can only think that NASA and USAPL don't allow it but, I could be completely wrong.

I've lifted APF, WNPF, APA, SPF and they allow it.

Ah yeah, WDFPF/ADFPF don't either

[wishiwasdivin]

Great work today Wade for being under the weather.. Hope it passes soon and your back 100%

[ulsak]

It's all about the arch and leg drive for me.

I can only think that NASA and USAPL don't allow it but, I could be completely wrong.

I've lifted APF, WNPF, APA, SPF and they allow it.

Ah yeah, WDFPF/ADFPF don't either

thanks for the info, Sweden is too small country to harbour such diversty and choices of PL associations and meets so I guess I have to go conservative about anyway..

[mmorton]

I bench on my toes. It's stupid some Feds don't allow it. I'll only compete in ones that do. Just how I roll.

[bigwade800]

Just so you can see Team Ogre is growing and it's just not for guys...this is Stephanie. She is part of Team Ogre from Arkansas and is a deadly strong lifter.

This was her pull day...a little something for you guys and keep in mind, she's 165 class...

[bigwade800]

1.21.14 Squats

I feel like poo

trying to establish the opener

Close stance: 55x5
Medium stance: 55x5
Comp stance: 55x5
145x3
255x1
345x1-briefs
455x1-suit, straps down

545x1-straps up loose


635x1-straps up tight, too tight


730x1-wraps, 2 meteres and just snug



That was it

[HARRYBEAST]

Just so you can see Team Ogre is growing and it's just not for guys...this is Stephanie. She is part of Team Ogre from Arkansas and is a deadly strong lifter.

This was her pull day...a little something for you guys and keep in mind, she's 165 class...

Holy ****

And nice work Wade!

[MakeGoBoom]

Just so you can see Team Ogre is growing and it's just not for guys...this is Stephanie. She is part of Team Ogre from Arkansas and is a deadly strong lifter.

This was her pull day...a little something for you guys and keep in mind, she's 165 class...

fcuks sake, w/ room to spare.

[wishiwasdivin]

Just so you can see Team Ogre is growing and it's just not for guys...this is Stephanie. She is part of Team Ogre from Arkansas and is a deadly strong lifter.

This was her pull day...a little something for you guys and keep in mind, she's 165 class...

Holly**** seeing that makes me want to do PL more now than ever

[MatTheCur]

Awesome work there Wade! I'll also exclaim "Holy ****balls!" on Stephanie's pull! That's insane!

[bigwade800]

1.22.14-Aux day

Plate loaded neutral grip pull down
50x20
75x15
100x15x3
Straight-arm pull down
50x20x3
Face pull
40x15x3

Rear delt on old school pec deck
20x15x3
Hammer strength shrug
140x20x3
Straight-bar upright row
40x15
45x15
50x15

Straight-bar reverse curl
20x20
25x20
30x20

Seated crunch machine/wrist roller
100x20/12.5 forward-2 sets
100x20/12.5 reverse-2 sets
Tibia/Hammer strength crunch/Hammer curl
50x15/90x20/15x15
50x15/90x20/20x15
50x15/90x20/25x15

Standing press
45x8x2
Close stance squat
45x5x2

Snatch
50Kx1+3 OH squats
50Kx1+1 OH squat+1 snatch balance
55Kx1x2
60Kx1x2
65Kx1x2
70Kx1x2
75Kx1
80Kx1

http://www.youtube.com/watch?v=Sc0BBnzLNA4

[wishiwasdivin]

GJ with the sesh today Wade nice volume also

[bigwade800]

1.24.13 Decline-starting to feel a bit better

Side raise: 5x15, 10x15
Side band rotator: 15
hammer curl: 10x15,1 5x15
Pull down: 50x20

Decline
45x50
135x8
225x5
315x3
365x2
405x2
455x1
505x6
515x6
495x8

Plate loaded pull down
150x12x3

Close grip seated pull
250x12x3

hammer strength shrug-static hold
230x12x3

That was it, I spent more time chatting with Thad and the guys than assistance.

[mmorton]

If you need any coaching tips on decline, let me know. :P

[psychodiver9]

damn impressive pressing. what benefit do you see/get out of decline? i have never done that movement

[bigwade800]

Short, short version...this will be in a an upcoming book...

The manner in which we train decline, it develops pressing power and trains the lats, upper back and triceps being the primary mover with a compound movement. Allowing us also to train a "bench" movement heavy twice a week and save the shoulders.

[psychodiver9]

Short, short version...this will be in a an upcoming book...

The manner in which we train decline, it develops pressing power and trains the lats, upper back and triceps being the primary mover with a compound movement. Allowing us also to train a "bench" movement heavy twice a week and save the shoulders.

interesting. bench does seem to bother my shoulders at times. would be interested in book purchase

[bigwade800]

These could potentially be helpful in explaining

[bigwade800]

1.24.14-pull day-feeling better today, not 100%

Plate loaded pull down: 50x20, 75x20, 100x15
hammer shrug: 140x20x3
Plate loaded leg extension: 50x25, 75x15
Hammer seated curl: 55x15x2

Front squat
55x5x2
145x3
235x1
325x1
415x1-paused
http://www.youtube.com/watch?v=75OQkqfX6GM

Trap
255x3
345x1
435x1
525x1
615x1
http://www.youtube.com/watch?v=ceiGkIqHhX0

from the floor
290x1x3
335x1
425x1
515x1
565x1x3
http://www.youtube.com/watch?v=ceiGkIqHhX0

Called it a day

[wishiwasdivin]

nice volume for not being 100% yet

[bigwade800]

Saturday-1/25

Recumbent bike: 20 minutes

Oly

Pull down: 50x20, 100x20

Hammer shrug: 140x20x2

Close stance squat
55x5x2

C&J
Did a few at 50K
http://www.youtube.com/watch?v=sE_kH3D8Qzc
55x1
60x1
65x1
70x1
http://www.youtube.com/watch?v=wleg46iKPw0
75x1
http://www.youtube.com/watch?v=zwuLN8Zj-lo
80x1
http://www.youtube.com/watch?v=BXfzYcl7JGc
85x1
http://www.youtube.com/watch?v=3dyM13DIzfs
90x1
http://www.youtube.com/watch?v=EX9jeBlj9j8
95x1
http://www.youtube.com/watch?v=8fEynx2bMR4
http://www.youtube.com/watch?v=VyCYc1XmFlY
100x1
http://www.youtube.com/watch?v=cbRldAEFrJM

After the week of training and being sick, I'll take this. Not my best form but, I was glad to get it in. The shoulder feels lots better than last week as well.

[bigwade800]

Down some hand off people but, we made it work

Side raise: 5x15, 10x15
Hammer curl: 10x15, 15x15
Pull down: 50x20

Bench press
45x25
95x15
135x8
185x5
225x3
275x1
315x1
365x1
405x1-ugly and slow

Wes wasn't there so we tried the 3 man hand off without him. It was rough but, we got through it.
Added shirt
500x1
http://www.youtube.com/watch?v=_UbfMee4ghY
555x1-2 sets
http://www.youtube.com/watch?v=nkrYioTwzxs


Out of shirt
315x8-2 sets tough and go, 7th rep paused, 8th rep paused for a 2 count

Pull down
100x15
150x12x3

Hammer shurg
140x12x3-light shrug hold at the top.

[psychodiver9]

Nice work. I tried decline for the first time. Felt weird

[wishiwasdivin]

GJ today Wade. I'm learning a lot from some of your vids, I can't wait to get this going with you.