LOWER VOLUME DAY
Squat
405x3
445x3x3
Paused Squat
495x5x1
Front Squat
135x5x8
Sumo
495x3
525x3
555
Great day!! Very happy!
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Thread: Road to recovery and 1600
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01-11-2018, 12:20 PM #721
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01-12-2018, 05:13 PM #722
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
UPPER RAW VOLUME
Bench
135x5
225x3
285x3
315x3x3
330 (long pause)(PR)
Face pull 100x5x10
Close grip pull down 100x5x12
Seated row 100x5x15
Cable Crunch 100x4x10
Thumbless hammer curl 30x4x10
Need to get over my raw bench fear. Should be able to hit these things and I keep worrying. I’ve put the prehab in. Time to get at it. Next week will be some PRs with bench.
This week vid featuring 495 Paused Squat!
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01-15-2018, 12:48 PM #723
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
LOWER SINGLE PLY
Squat
465x3 (wraps)
515x2 (wrap PR)
565x2 (straps down)
595x2
OH **** happens.
625
655 (full. Half squat)
675 (full half squat)
Sumo (Raw)
405
495
545x3x1
Things went pretty good. Decided to hit doubles suit sat well. Got right near at depth with straps down.
Then it all went crashing. After the 595x2 the tail of my wrap got lost and could not undo it. Circulation was cut off for so long that eventually when I found something to wedge into the wrap to undo it I had to rest for 15 minutes cause of the blood rush.
I really should have stopped there cause each rep afterwards I would mentally pull back.
So good news is the suit is broken in. But I really wasted my workout doing more than I should have. GrrrrrrrrrrrrrLast edited by JRMoore82; 01-15-2018 at 03:07 PM.
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01-16-2018, 05:45 PM #724
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
UPPER SINGLE PLY
Bench
225x3 (comp raw)
295x3 (comp raw)
345x3 (slingshot)
405x3 2” (LCC Sup Kat)
455x3x3 2”
455x1 (almost touch)
Barbell Shrug 355x5x15
Super set Curl/tri push 35/70 x4x12
After yesterday’s fiasco I really needed this!! I still have the shirt cranked and 455 was moving! Didn’t get touch but I was arching into it the whole time, controlled it and it still moves fast even after working sets!!
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01-16-2018, 06:13 PM #725
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01-16-2018, 06:38 PM #726
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01-18-2018, 01:25 PM #727
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01-19-2018, 01:03 PM #728
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Meet is officially paid for.
UPPER RAW
Bench
225x5
290x3
320x3x3
335 (105% Long Pause)
Face pull 120x4x10
Lat pulldown 120x5x12
Seated row 120x5x10
Cable Curl 120x5x8
Confidence with raw is coming back. But takes a little long to catch breath during rests.
Gonna hit singles next 3 Monday/Tuesday (single ply, wraps, then raw) to deload a little, make sure I feel comfortable where I’m going and get back at Gear after Feb 10.
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01-22-2018, 12:13 PM #729
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
LOWER SINGLE PLY
Squat
495 (wraps)
545 (straps down)
595 (full)(depth)
635(depth)
675(nah)
Sumo
545
Was gonna get in meet suit but so beat up. But whatever.
Hate new wraps. Couldn’t get em tight until 675. On decent I felt unbalanced so I pulled out of it just cause no spotter but I’m sure I could have gotten it.
Felt like garbage pulling the 545. Either way. Just needed numbers today. No more gear for a bit.
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01-23-2018, 11:27 AM #730
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
For my notes
NEW PROGRAM
LOWER SINGLE PLY/ WEEK A
Squat
top x2 wraps
top x2 straps down
x1 full gear
Sumo
x3x1
UPPER SINGLE PLY/WEEK A
Bench
3x3 2' board
x1 touch
Barbell Shrug
x5x15
Straight Arm Lat Pulldown
Superset Tri Pushdown/Hammer curl
x4x12
LOWER DYNAMIC/WEEK B
Squat
top x3 wraps
105% x1
Sumo
top x3
105% x1
Good Mornings
x5x12
UPPER DYNAMIC/WEEK B
Top x3
105% Long Pause
3x3 Slingshot
Barbell Shrug
x5x15
Superset Overhead Pull/Curl
x5x12
LOWER RAW A/B
Squat
x10x3
Front Squat
x4x8
Sumo
x10x3
Drop Set Calf Raises
x12
UPPER RAW A/B
Bench
x10x3
Face Pulls
x5x10
Reverse Grip Pulldown
x5x10
Seated Row
x5x12
Cable Crunch
x4x10
What this boils down to is I need to start focusing on the movements (i.e. no paused stuff) and I'm noticing I've been not advancing my squats and dead more than likely due to mental barriers I created. I think for these 10 weeks x10x3 will get me past that point.
Plus it will allow me to dedicate to super heavy stuff on Single Ply days. I don't think 725/555/625 is unachievable. But getting back into the tight super centurion means I NEED to get heavy weights and keep breaking it in. I don't think I ever put heavy enough stuff on it to get to where I am in the loose Super Centurion.
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01-23-2018, 05:14 PM #731
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01-23-2018, 05:19 PM #732
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01-23-2018, 05:38 PM #733
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01-23-2018, 05:59 PM #734
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
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01-25-2018, 02:02 PM #735
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
LOWER RAW
Squat
315x3
405x3
455x2x3
405x8x3
Front Squat
175x4x6
Sumo
405x3
455x10x3
Calf Raises
Drop sets 495/405/315/225/135 x12
Da hell did I get myself into. By the last 3 sets it’s all about form.
So tired but I got through. I see how this will pay off when I get closer to the meet I’ll drop soooooo much volume and blamo!
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01-26-2018, 09:07 PM #736
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01-29-2018, 01:09 PM #737
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01-29-2018, 01:13 PM #738
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01-29-2018, 01:14 PM #739
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01-29-2018, 01:28 PM #740
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01-30-2018, 05:35 PM #741
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
HEAVY UPPER DAY
Bench
225x3
275x3
305x3
335x3 (Rep PR)
350 (Paused)
365x3x3 (slingshot)
Barbell shrug 375x5x15
Superset rev grip tri/curl 70/50 x5x12/10
This program adjustment feels.....right. Heavy enough to work on form. Can still make corrections and hit what I need to. I.e I realized on 335 I wasn’t getting lats involved so did it for the 350 and got it. Jumped the pause a little but it clearly paused at least.
Slingshot weight gets me comfortable sitting with heavy weight and tri burning and no shoulder issue.
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02-01-2018, 04:33 PM #742
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02-01-2018, 11:01 PM #743
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02-02-2018, 07:24 AM #744
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02-02-2018, 08:23 AM #745
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39394
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02-02-2018, 08:33 AM #746
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
I’m surprised I’m not sore today like I thought I would be yesterday.
Sets 4,5,6 on this program you question you’re sanity. Don’t know if you can get it.
Set 7 you’re like “ok if I get this it’ll be good and I’ll get some singles and try for the full count next week. But my legs are tired, I might pull something. Can’t breath. Is that death at my door”.
Set 10 you get all **** it! Did this 9 times before. 3 more won’t suck.
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02-02-2018, 04:58 PM #747
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
UPPER RAW
Bench
225x3
255x3
285x10x3
Face pull 125x5x10
Reverse lat pulldown 125x5x12
Seated row 125x5x12
Cable Crunch 125x5x8
Felt pretty good. The 275x10x3 was easy last week. My body is pretty recovered from yesterday so did a 10lb jump. That was a good spot. So no huge jumps on any lifts now.
MEET RAMBLING STUFF BELOW
So 9 weeks of workouts left and I have an idea of how to go about it. I’ll run 10x3 for 6 weeks. In 4 weeks I’ll drop all but one accesory lift so 2 weeks of practically just 10x3. Then 2 weeks of 5x3 and one of 5x2. Then a week of rest.
In 6 weeks my 10x3 will hopefully progress to 485/315/535. From the heavy days treating those like 80% seems more than fair. So raw 1RM would be about 585/380/645
It seems like getting 150lbs out of tight squat suit and wraps is right. I seem to get about 150lbs out of my bench shirt. So I should definetly hit the 725 squat and the single ply bench would calculate to 530. So the numbers I have kinda circled around seem at reach.
Still at 280-285 body weight but I honestly planned on just staying in 120kg+ and riding out the gains.
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02-05-2018, 03:42 PM #748
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Had to do two squat sessions today. Tried to get into my tight squat suit and wasted a lot of energy trying to get it sat. Tried do sets figuring I would get it but no. After walking out 705 did sumo.
Pulled a 605 in single ply.
Ate Burger King
Squatted up to 635 single ply just to feel out groove again.
I’ll just keep going in the looser suit. 4 sessions left I can get into gear so screw it.
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02-06-2018, 05:11 PM #749
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
SINGLE PLY BENCH[
Bench
225x3
285x3
325x3
365x3 (slingshot)
405x3 2” (Super Katana LCC)
445x3 2”
475x3x3 2”
475
Barbell shrug 385x5x15
Lat pulldown 75x5x10
Progress! Me and the shirt are getting along nicely. Still sat fully with chest plate tight. First set couldn’t get 475 to a 2” consistently but by the last set hit the groove. The touch was still a high but I’m just keeping in groove, not letting the shirt control me and embarrassing the suck.
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02-12-2018, 11:10 AM #750
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Couldn’t work out since Tuesday last week. Caught the flu. Will catch up on your logs. Been sleeping it off.
LOWER HEAVY
Squat
405x3
465x3
505x3
545
Sumo
405x3
495x3
545x3
585
Went into this workout knowing I would be hurting. And I didn’t wanna nuke myself back to the Stone Age with pushing too hard and going backwards. I want the single ply state bench/total records and squat is close so having to completly deload would suck.
Progression should have taken me to 545x3 on squats. But 505 was SOOOO heavy I decided to take my top x3’s and hit em for a single. I’ll hit 545x2 before I get into gear and should pick up from there.
On video the 545 and the 585 moved well enough. Just felt horrible.
2 Corinthians 12:8-10
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