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
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Thread: Big Wade's OMS 2014
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01-20-2014, 01:14 PM #91
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-20-2014, 01:18 PM #92
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
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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01-20-2014, 01:27 PM #93
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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.
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-20-2014, 01:40 PM #94
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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?my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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01-20-2014, 01:44 PM #95
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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.
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-20-2014, 01:50 PM #96
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01-20-2014, 01:56 PM #97
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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 eitherSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-20-2014, 03:45 PM #98
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01-20-2014, 04:00 PM #99
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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01-20-2014, 04:58 PM #100
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6785
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.
{{**DIRTY SOUTH CREW**}}
Strength Journal:
http://forum.bodybuilding.com/showthread.php?t=141019611&p=806856321#post806856321
Drive/Uncut Review:
http://forum.bodybuilding.com/showthread.php?t=158011943
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01-21-2014, 05:52 PM #101
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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...
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-21-2014, 06:07 PM #102
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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 itSquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-21-2014, 07:38 PM #103The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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01-21-2014, 07:40 PM #104
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01-21-2014, 08:04 PM #105
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01-22-2014, 07:49 AM #106
Awesome work there Wade! I'll also exclaim "Holy ****balls!" on Stephanie's pull! That's insane!
Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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01-22-2014, 09:47 AM #107
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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=Sc0BBnzLNA4Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-22-2014, 09:51 AM #108
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01-23-2014, 08:48 AM #109
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-23-2014, 08:59 AM #110
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01-23-2014, 09:14 AM #111
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01-23-2014, 09:44 AM #112
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-23-2014, 10:51 AM #113
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01-23-2014, 10:54 AM #114
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
These could potentially be helpful in explaining
Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-24-2014, 10:16 AM #115
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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 daySquat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-24-2014, 04:24 PM #116
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01-27-2014, 01:59 PM #117
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
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.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-27-2014, 02:05 PM #118
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7106
1.27.14 Bench
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.Squat: 1,040
Bench: 700
Deadlift: 700
Best raw
Squat: 720
Bench: 457
Deadlift: 672
Competitive Strongman and Olympic lifter
"Never tell me what you won't do, show me that you can't"
insta: the_ogre_compound
youtube: youtube.com/channel/UC7gmzBDjWAE7kpUoSPSXXZQ
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01-27-2014, 05:51 PM #119
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01-27-2014, 05:54 PM #120
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