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Wade Dare: Training to Live
(Read 599196 times)
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #225 on: October 20, 2010, 08:05:04 pm »
2010-10-20
C2 W3 D4 - SQ, 5-3-1


W/u (waiting for a bro to get done flexing his knees)
Front Squats
GMs
Triple 18" Bench jumps
36" Bench jumps


SQ
274x5
310x3
347x3 (est max 381.67=TMax+16.67)
370x1 (possible 2nd attempt for the meet)
330 3x3 (likely opener, may go a bit higher)

standing BB ab rollouts
5x3

One-legged suitcase DL
135x5
155x5

Close grip standing press
135x10

Standing Calf raises
300x10,8

Ab rollouts are tough.  Overcoming the momentum of the bar at full extension is challenging.  Forgot my ab wheel today.  One peeve I have with this program: I don't feel as secure with the bigger weights on squats doing 5/3/1 as I do when I'm working the multiple singles program.  They still go up well enough, but since the singles are so intermittent on this program, I begin to doubt myself.  This is a problem with me, however, and not the program...so I guess I don't have a peeve with 5/3/1.
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #226 on: October 23, 2010, 04:43:16 am »
10-22-2010

Squats
135x5
225x5
275x3
315x2
345x1,1


BP
115x10
175x5
205x3
225x1
245x1


DL
135x5
225x5
315x3
405x3
455x1,1,1

C&P
135x5
155x3
170x2,1

BB Bent row
225 5x2

Pullups
BWx15

Tha's all. DL felt like speed work today. I felt good for 5 bills today.
« Last Edit: October 23, 2010, 06:20:06 am by WadeDare » Logged
A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #227 on: October 25, 2010, 01:51:10 am »
2010-10-24

Worked up to all weights listed.

BP
235 1x5 sets

SQ
345 1x3

DL
445 1x3

MP
165 1,1,2

Trying a wider grip on BP.  Weight feels better coming off the chest.

Squat depth is really good according to the vids.  Even in the last set.

Between the DL and clean for the press my upper back got plenty of work, so no assistance today.  Plus it's still tired.  Got plenty of gas in the legs and lower back on deadlifts, but upper back is pooped for some reason.



Didn't vid the BP. 
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #228 on: October 25, 2010, 11:40:55 pm »
@25 Hour Flatness
2010-10-25
SQ
135x5 (oly. deep)
225x5  ditto
275x3 (PL squat)
315x3 (belt on)
345x1  (3 count bottom pause)
370x1,1

BP (all reps 3-count paused)
135x10
185x5
215x3
235 1x5

DL
225x5 (double overhand)
315x3  ditto
405x1  ditto
455x1  (mixed)
475x1
500x1  (held this at the top and laughed)

C&P
135x5
155x3
170x1,2,2

Pullups
BWx10,10+hold the last rep for 6 count

Hammer curls SS w/ standing DB french Press
55's x 5 + 32.5's x 10
50's x 8 + 35's x 10

I knew I was going to have a good session before I even walked in the place.  I felt great.
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #229 on: October 29, 2010, 02:17:29 am »
2010-10-26

BP
115x8
165x5
205x3
235 1x5

SQ
225 3x3
275x3
315x2
345x1

C&P
115x5
135x3
155x3
170x2

DL
225x3 (DOH)
315x3 "
405x1 "
445x1 (mixed)

1 Arm DB Row
110 10x2

Back was a little tired so I kept top weights to one set on most movements today.
====================

2010-10-28

SQ
225x3
275x3
315x1
345x1 (belt on)
370x1
345x1 (3 count pause)

BP
115x10
165x5
205x3
235x1
247.5x1,1 (misloaded)
250x1 (finally noticed)
235x3

DL
225x3
315x3
405x1
445x1

Clean and Press
145x3
170 1,1,2

Pullups
BW+35 10x2 sets

Made some squat boxes out of cinderblocks.  I descended to them, rested the weight there and then ascended.  Didn't look quite parallel, but close enough.
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #230 on: November 16, 2010, 11:42:08 pm »
Last few weeks of training can be found here:

http://strong40.blogspot.com
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #231 on: November 17, 2010, 12:36:57 am »
2010-11-16

Technique

Overhead Squats
95x5,3

Snatches
95 1x8
125 2x5
145 1x2


My technique sucks...
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #232 on: November 18, 2010, 12:35:19 am »
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #233 on: November 18, 2010, 08:05:40 am »
Bench Press
145x10
184x5
208x3
233x5 (est max 271.79=TMax+26.79)



215 5x5

Pendlay Row
225 5x5

Felt tired and low energy today. Still knocked out 5 good reps on top weight though, so it was a good day.
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #234 on: November 18, 2010, 11:31:55 pm »
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #235 on: November 19, 2010, 11:37:22 pm »
2010-11-19
Cycle 3 Week 3 Day 4 - SQ, 5-3-1

Squats
135x5
185x5
225x5
286x5
319x3
356x1

Snatches
135 10 or so
150x2,1

That's all I got today. Mebbe shoulda done 2@356, but I didn't feel like it.
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #236 on: November 21, 2010, 02:25:03 am »
2010-11-20

Dislocates, dislocates and dislocates.

Overhead Squats
95x8,10

Snatches
95x5
125 2x5
145x1,1
155 1x4

These are looking a lot better.  2nd pull is coming along, but I'm still not dropping under the bar when the weight gets heavy

Clean and Jerk
195 x pressed it out
195x1


I was tired by the time I got here.  Not splitting well, nor pulling myself under the bar here either.

Front Squats
195x3
225x3
« Last Edit: November 21, 2010, 02:42:59 am by WadeDare » Logged
A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #237 on: November 22, 2010, 10:14:45 pm »
2010-11-21

Jerks from the rack
95x3
125x3
145x3
165x3
185 3x1

Cleans
185 1x3

Clean and Press
150x5


Choked it there. I'm feeling pretty bad. Nothing hurts but nothing feels good. Couple days rest will set it right.
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A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #238 on: November 23, 2010, 05:41:07 am »
2010-11-22

Drop snatches
95 3x3
125 2x3

Snatches
125 3x3


Nothing heavy, just trying to get what technique practice I can. Virtual meet in 2 days. Keeps the joints loose and maybe get some more stretch in the shoulders so I can get that bar back behind my head. Almost went backwards on one set of the drop snatches which I think is actually a good sign. I also tried to take the first pull more slowly per Carl Darby's description. I can tell I simply need more strength across the backs of the shoulders so I can support/control the weights. More overhead squats needed for certain.
« Last Edit: November 23, 2010, 05:47:03 am by WadeDare » Logged
A stitch in time means that someone repaired a hole in the fabric of the universe.
Wade Dare
Lifter
 
United States United States Male 493 posts
« Reply #239 on: November 25, 2010, 07:47:01 pm »
2010-11-24

Cycle 4 Week 1 Day 1 - MP, 5's
122x5
141x5
159x5
115 8x5 sets

Pullups
BW+10 8x5 sets

Did my weightlifting meet before this. 
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A stitch in time means that someone repaired a hole in the fabric of the universe.
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