Starting a new log since my first one was dedicated to my first powerlifting meet and that's come and pass.
To those who don't know me. I'm Jay. I started training for powerlifting in June of 2015 after a Grade 2 tear in my calf. 2 years now of weight lifting. It would be nice to say things have been smooth up to this point. But I injured myself on my 2nd bench attempt at my first meet.
Results.
It turns out it may be a minor tear. But surgery isnt required at this time. Both medical people I've talked to (one a personal friend and she sent me to a specialist just in case) said I can reintroduce pressing weight slowly and rehab. I have full mobility without pain.
For 2 months I will use The Slingshot and try free weight pressing in February.
At my meet I hit a 1324 total. I would love to qualify and compete for Nationals in the USAPL. There's a meet in January but I will skip that one as there is a meet in April.
Current bests.
Squat 460
Bench 319 (meet. Hit 330 Home gym)
Deadlift 545
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Thread: Road to recovery and 1600
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11-28-2015, 08:58 AM #1
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Road to recovery and 1600
Last edited by JRMoore82; 11-28-2015 at 11:37 AM.
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11-28-2015, 11:38 AM #2
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12-01-2015, 06:30 AM #3
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
LEGS
Back Squat
365x5
365x4
315x5
Front Squats
155x5
175x5
185x5x2
Sumo Deads
225x6
315x5
335x5x2
Hip Thrust
Good Mornings
Rope Crunch
Rough day. Two weeks without a proper workout. But still happy with it. I haven't done front squats in months but 185 is a slight PR and felt easy! Hoping this will keep my squats moving and also get my Deadlift moving.
Only doing sumos with overhand grip and no straps. It's an accessory so no big deal.
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12-01-2015, 05:48 PM #4
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
CHEST
(All pressing movements with Slingshot!)
Bench
275x5x3
225x9
Incline
225x5
Low cable cross
Pullover
Calf raises
275 was where I started to feel any form of discomfort. No pain so that's a positive. All in all this recovery shouldn't be too damned bad!!
Last edited by JRMoore82; 12-02-2015 at 01:17 PM.
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12-02-2015, 01:14 PM #5
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12-02-2015, 01:18 PM #6
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12-02-2015, 01:26 PM #7
Not much dude, just lots of work lol Semester is about to end! We almost free! >.> Well, I still have work.
We're almost almost free!
I'm feeling your feels right now. My quad has a slight tear from squatting the other day. Haven't been able to get to the squats for almost two weeks (or more? lost track of days). Worrying that my bench is gonna' catch up to my squat. Now that's scary.
I've seen people use a slingshot, but have never really used one myself. Is it really that helpful?
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12-02-2015, 01:40 PM #8
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Yes
Yes
Yes!!
That's what got my bench going. The you can put more weight in your hand and rep it so it helps out a lot psychology. I couldn't hit 315 but 305 was easy. Missed it a couple times. I got the slingshot. Used it a couple weeks and then just Repped 315 like 7 times. Next week hit it and got up to that 330 fast.
Mark bell says it helps with injuries. I used it near the end before my meet cause I messed up my arm from low bar squatting. It helped there.
And honestly yesterday the bar itself nagged a little in the bottom part of the press. I had no issues until I got up to 275 (which is really fine injury and all) at which point I could have kept going but rather skip further injury.
So it's allowing me to still get a good chest workout in without injury. My tie in muscle felt fine afterwards and still feels fine.
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12-02-2015, 02:19 PM #9
If I ever happen to injure my chest, I might get one. Gave my belt away a while back, and have only used straps recently. Dunno, my strategy for adding weight is simple. Just put more weight on the bar
I also have trouble counting so sometimes that helps me add weight to the bar too!
But glad that you're able to keep up the work without irritating the injury. I don't want to see you out of commission!
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12-02-2015, 02:24 PM #10
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12-02-2015, 07:02 PM #11
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12-02-2015, 07:19 PM #12
Not really. I dunno, never really liked it. People hyped them up so hard, and then I put it on. Something about being constricted like that really made me feel claustrophic and uncomfortable. So I just elected to keep lifting without it.
Figured I'd give it away to somebody who could use it, because after two/three weeks of use it ended up sitting in my trunk for months.
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12-03-2015, 06:19 AM #13
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
We all gonna make it!!
You gave someone a lever belt!?! DAMN!!
Can't say that I would disagree with you. You're not "powerlifting" per say. So it's not a "requirement".
And I only just figured out my squat and deadlift positioning right before my meet. Still finding a good spot for my bench. And I've had it for damn near 6
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12-03-2015, 08:26 AM #14
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12-03-2015, 04:53 PM #15
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12-03-2015, 05:02 PM #16
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
BACK
Deadlift
405x1
475x1
515x0 (hahahhahahhaaha!!!)
475x1,1,1,1,1
405x2,1,1
One arm rows
70x4x12 ish
Seated row
100x5x15
Straight arm
Bent over row
Rope crunch
Ya I forgot a week of resting before a meet and then a week off makes you weaker. Human body is garbage!!! Hit 545 at my meet like nothing. Pulled the 475 easy. Went for 515 and didn't feel right. Since I usually like to go hit a semi heavy before working sets it wasn't worth the fight.
Tried to do 15 one arms but arm didn't like the one time I hit 15. So no worries.
Also been adding in 15 minutes of cardio after.
Fatty needs a little running.
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12-04-2015, 11:08 AM #17
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
I was just in Types thread. They were talking goals and realized I never said them here.
1600 is a meet goal. But to outline my 2016 goals.
Squat: hitting 495 soon. 460 is close. Gonna try in January. Would love to hit 600 in April. 600 is definitely my 2016 goal.
Bench: RECOVERY! I want 405. But I need to be healthy. One step at a time. If I can hit 330 by April awesome!! 405 by 2017!!
Deads: wanna try for 600 in January. 590 off the ground at my meet so it's doable. Wanna piss my pants and hit 700 by 2017!!
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12-04-2015, 11:19 AM #18
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12-04-2015, 11:20 AM #19
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12-04-2015, 11:21 AM #20
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12-04-2015, 11:22 AM #21
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12-04-2015, 11:28 AM #22
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12-05-2015, 12:31 PM #23
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12-05-2015, 12:34 PM #24
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12-05-2015, 01:05 PM #25
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12-07-2015, 06:45 AM #26
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Alright. Was looking over numbers. I am gonna make a declaration.
January 31st 2016, 27 days after I turn 34. I am declaring that weak "Plate Week!!"
Squat. I will hit 495 first time!!
Bench. I should be recovered. A 315 hit would be sweat!!
Deadlift. I will nail a 585 followed by 600!!
Should be a huge PR week!
Pepper thy angus!!
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12-07-2015, 06:34 PM #27
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
LEGS
Squat
375x5
375x4
315x5
Front
195x5
195x4
195x3x2
Sumo
225x5
315x3
405x1
455x1
495x1 !!!! (PR MILESTONE BITCHES!!!!)
405x3
Hip thrusts
Good morning
Rope crunch
Lower leg raise
I pull conventional I HATE sumo!! Sumo can suck my dink and rot in hell! Too technical and less muscle it up.
Needless to say a 495 pull felt ****ing awesome!!
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12-08-2015, 05:49 AM #28
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12-08-2015, 06:13 AM #29
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12-08-2015, 06:30 AM #30
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