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Thread: Road to recovery and 1600
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09-07-2016, 06:45 PM #301
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09-08-2016, 03:45 PM #302
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
LOWER DYNAMIC
Squat
410
455
490
415x3
360x5
Sumo
405 (POP)
Leg was bothering me but I was doing a lighter workout since testing Monday then deloading.
Hit 490 fairly ok. Squatted fine but leg was still agitated.
I don't know what happened. When I pulled 405 my knee popped and I felt enough pain I dropped the weight. The pain went away. I can walk. Sitting in a Epsom bath as I type on Ibubrofin. My friend (nurse) thinks I'm ok. Said wear a brace for a couple and just watch it
Fwark
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09-10-2016, 11:11 AM #303
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09-12-2016, 03:48 PM #304
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
SQUAT/SUMO TEST
Squat
465
505
535 (unracked, glute pain)
Sumo
455
505
555
Finally squatted a 500 again. So that a huge plus for me. 505 was fairly slow. Not grinder level but it moved. Unracking 535 felt horrible. Was only 25% sure I might have gotten it. Not worth it.
Considering I've been rebuilding my sumo 555 (10#s shy of a sloppy gym PR) was good enough as well! Still better than my meet PR and I had control of it.
I'll figure out how far to deload for meet later. Top of head probably going back to 455 to get the form tightened up.
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09-13-2016, 07:42 AM #305
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09-13-2016, 08:41 AM #306
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09-16-2016, 04:20 PM #307
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Glutes of peace.
My ass still hurts. Was sick on Wednesday. I'm not bothering testing bench and deadlift. I barely missed the 585 last time I tried due to grip. So I know what I need to work on.
-Squat
Deloading back to 455 and going from there. I need to hammer in form and I will put 500 in the books. No idea what 3rd I want at my meet. 500 is too easy but no idea if it will pick up more.
-Bench
Starting over from scratch. Will find comfortable point to start from. Hoping to hit that 360 I missed last meet.
- Deadlift.
Need to get grip up and running. Sumos moving to x5. Conventional I'm going to try something different. I'm going to pick an opener (555) and start adding a rep a week. EliteFTS reccomends picking a opener out from a meet and making it your bitch. Sounds good. Will add reverse band deadlifts for grip.
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09-29-2016, 07:06 AM #308
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10-03-2016, 04:54 PM #309
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
LOWER WORKOUT
Squat
218/480
Walkout 230/505
184/405 x2x3
161/355 x2x5
Paused squat
181/355 x4x2
Sumo
206/455 x5
Good morning
Calf raise (306/675 from 11 pin)
With great heel comes great responsibility. Went from my Adipowerlifts to my Powerlifts 2.0 and it seemed to make a huge impact. 480 was a 2 second lift but I wasn't out of position. Feels promising.
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10-04-2016, 04:22 PM #310
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
UPPER WORKOUT
Bench
125/275 x3x5
143/315 x2x5 (SS)
102/225 x13 (SS)
Conventional
252/555 X 1,1
Seated row
Lat pull down
Raised the bench up a pin. What a difference that made!!! 275 didn't feel like crap.
Using oly shoes for conventional now as well. My stance is a little wide and they seem to give me some decent grip. Plus I wanna work on setting up lower as it helps me load glutes/hams better.
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10-06-2016, 07:05 PM #311
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10-08-2016, 04:10 PM #312
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
UPPER VOLUME
Paused Bench
150/330
120/265 x2x3
107/235 x2x5
Conventional
252/555
Bench is good. It's moving slow but not difficult lifts. It's more getting adjust to new setup and also working on my bar path.
I pulled 555 and my glute felt it. Not bad but I'm feeling my glutes wearing the Oly shoes now. All good.
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10-11-2016, 05:30 PM #313
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10-11-2016, 05:34 PM #314
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10-11-2016, 05:37 PM #315
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10-14-2016, 01:07 PM #316
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
I am sick AGAIN!!!
I've missed another half week of lifting. I have 3 weeks left to peak before going to New Orleans for vacation.
I'm dropping from the Nov 13th meet. Not worth it at this point especially since I have tickets to 49ers/Cardinals game so I would rather reset and work towards the next meet.
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10-14-2016, 01:15 PM #317
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10-14-2016, 02:14 PM #318
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10-17-2016, 12:19 PM #319
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
** Some training notes **
MONDAY
Squat
+40 OWR x2
X4x5
Front squat
X4x6
Sumo
Cluster 10 second rest (x5)
Good morning
X4x6
Calf raises
TUESDAY
Bench
X3x5
X2x5 (slingshot)
Conventional
Cluster 10 second rest (x5)
Straight arm pull down
X4x12
Seated rows
X4x15
THURSDAY
Squat
+40 OWR x2
X4x5
Paused squat
X5x2
Sumo
-30# x5x1 (1 minute rest)
RDL's
Calf raises
FRIDAY
Comp bench
Progressive 1 rep
+40# x 5 (Slingshot)
80% x2x3
70% x2x5
Conventional
-30# x5x1
Face pull
X4x12
Superset curls/tricep pushdown
X4x12
Throwing back in front squats to get quads firing again. Hopefully we can get passed 225x4
Gonna do lighter reps Thursday and Friday so I can get my lift process speed up. I need to get back to grip/rip.
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10-17-2016, 01:02 PM #320
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10-18-2016, 05:11 PM #321
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
THREE WEEKS OFF!!
After some thinking ive been training for powerlifting after a grade 2 calf tear for nearly 2 years. I usually only miss a week at most and normally half a week. Even top tier lifters take time off. I've been sick and have some nagging pains that i want to go away. Since I'm going to New Orleans soon I'm breaking from the gym to enjoy life (mainly video games!! Lol ) to rest and recover.
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10-18-2016, 05:58 PM #322
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10-18-2016, 07:38 PM #323
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
Ya. I'ld still do some slight mobility work by no weights. That's what's really been my problem whenever I've deloaded is I'll go "well just a little squatting" turns into full workout/panic mode bout losing gains.
Plus hoping I can reignite the fire like you said!!
The return to arkham games came out. Xenoverse 2 is out next week. I'll at least have some fun stuff to play.
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10-18-2016, 08:18 PM #324
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10-18-2016, 08:52 PM #325
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,212
- Rep Power: 102421
I'll let you know bout xenoverse 2 after it comes out. My youngest daughter fell in luv with DBZ after I made her watch it with me (thank god for DBZ Kai) so I picked up the first one for cheap after it had been out for a year. I wasn't a fan of it cause the minor stuff it couldn't get right. IE no changes to the character when transforming to SS 2 (not even bigger stature).
Picking up the 2nd one cause she loved it, it's her B-day so got her the Collectors box. Hoping it will be good. The old Budaki ones were actually fun.
Hoping BF1 can produce something. 1st shooters have gone downhill since Black Ops 2. All I play now are zombie modes. And Hardline just didn't do it for me. Hoping BF1 turns it around honestly.
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11-14-2016, 02:56 PM #326
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11-17-2016, 03:59 PM #327
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11-18-2016, 03:52 PM #328
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11-21-2016, 06:48 PM #329
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11-21-2016, 07:16 PM #330
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