Lower Volume NOT!
Squat
435
415x2x3
415
315x8 (**** ya!!)
Front squat
165x6
165x3x4
Sumo
405
475 (fail)
My back was feeling soooooo tender. I didn't go beyond 435 out of fear of injury. Plus no quality sleep last night. So I hit 415x3 twice and decided to hit it for a single and rep out drop set.
When I went to do the sumo 405 went up WAY fast! But I tried for 475 and put a little effort in it and called it a day. Just so ****ing tired.
Not wearing shoes anymore doing deads. **** it. I will see how I feel after work today. Might form check deads. Who knows.
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Thread: Road to recovery and 1600
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01-06-2016, 06:29 AM #91
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
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01-06-2016, 05:44 PM #92
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Sumo Form Check
315
365
405
455
495
Went very very well!! I think at the moment I got this figured out. Straight line, close to body, and just smooth. My hip flexors have taken a beating last couple of days so no PR attempt. But 495 was damn smooth!! Which is 10lbs shy of current PR.
Will upload video from yesterday and today later tonight.
But first.....I dine like a king!!!
Spoiler!
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01-07-2016, 08:24 AM #93
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01-07-2016, 09:04 AM #94
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Training Video Review
Deadlift Edition
One of the reasons I record a lot is accountability. I can't "e-brag" (I wouldn't, just a point) and this way no one thinks I'm inflating an ego or bull****ting. Which is good. It makes me train harder.
But it also gives me data. I have had a chance to go back and look at my deadlift for months now. I can see where I need some corrections I need to make.
1) Lifting straps. I stopped using them roughly 2-3 months prior to my meet for deadlifts. My grip is more than likely being over trained at this point/becoming a limiting factor.
I can say this with confidence as I've seen in videos where my upper back rounds a lot more now at lower weights than it did before and at much higher weights. Also I'm confident it's a struggling grip as opposed to weak back as when I make the pull, you can see the bar slips down to my finger tips (strongest position) and the back follows it.
My overall grip has gotten stronger. I can rep 405 multiple times now for reps without straps. But too much over/under has ruined my max effort grip.
2) this makes sense in what I've noticed lately with my injury. My right side is bigger than the left. It takes me a little time to set up my bench and balance out my body to bench.
I will be reincorporating straps into my workout. I can get grip training elsewhere. But I won't be pulling anymore mixed unless it's a max effort.
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01-07-2016, 07:26 PM #95
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01-08-2016, 04:58 PM #96
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01-11-2016, 05:25 PM #97
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Lower Volume
Squat
455
425x3
385x3x4
315x6
Front squat
175x4x6
Sumo
405
455x4 (straps)
315x6
Hip thrust
Good morning
Calf raises (standing 545x9 drop set)
Good good workout!! Hells ya!! Gonna stop doing trips for volume work ish. Gonna hit a top single. Hit a triple. Drop to 5 for 3 sets with a back off afterwards.
Sumo felt really nice. Dat juicy juice............
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01-12-2016, 06:01 PM #98
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Upper Volume
Bench
285 (comp no slingshot!!)
325 (now with slingshot :-( )
365
385 (fail stupid me)
335x3x3
225x17
Incline
245x4x5
Deadlift
455x5 (straps)
315x7
One arm land mine
Straight lat
Rope crunch
Kinda tired today. 365 went up so easy figured Ild try for 405. Didn't take 385 seriously on top of with my training not a good ideas to have tried for a 1RM.
Using the straps again to correct the imbalance,work on form and this way I can change up my rep scheme from clusters to straight reps. Again not worried about grip. I didn't fail 590 at my meet cause of grip.
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01-13-2016, 07:23 AM #99
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01-14-2016, 05:42 PM #100
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Lower Dynamic
Squat
Up to 455
Black banded paused squat
315x4x3
Sumo black/pause
225x3
275x3
315
365
405
RDL
Calf raises (standing drops now at 565)
Had to change some **** up. Wife is out of town in two weeks. Which is the best time to do a 1RM week. But that means had to start tapering off bands so next week no bands. Just a 1 rep for pause.
But man did I ****ing kill it today!!!
You damn right I did!!!
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01-15-2016, 05:43 PM #101
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Upper Dynamic
OHP
160x5
185
Black banded paused bench
205x3
225x3
255x3x1
Black banded paused conventional dead
225x3
275x3
315
365
405
That was it for today. Family kept bugging me about going out. Kinda killed my interest in finishing my workout. Writing this as we drive cross town for dinner.
Got a game plan for next week. Work hard Monday and Tuesday. Thursday and Friday I will only do speed pulls/bench/squat in preparation for testing week up to 80% for 3.
And I won't use the slingshot so I can gauge where I'm at Friday. Still use it Monday since it's a working set day.
Weekly video soon.
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01-16-2016, 08:46 AM #102
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01-18-2016, 12:03 PM #103
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01-18-2016, 03:11 PM #104
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01-18-2016, 03:18 PM #105
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Lower Volume
Squats
415
465
405x5 (x4)(x3)
315x8
Front squat
225x4x3
Sumo
405
465x5 (straps)
315x8 (static hold last rep)
Barbell thrust
Good morning
Calf raises (585 drop sets)
Well for a last volume day before test week it went very well. The 465 almost got away from me. But I got it. 405x5 was nice!!
The 465x5 sumo was pretty good. Didn't need a long time to reset between the 4th-5th rep. That 505 sumo PR will be crushed on Monday!!
Edit: today was also first time I ever attempted a 225 front squat!!Last edited by JRMoore82; 01-18-2016 at 04:35 PM.
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01-19-2016, 07:03 PM #106
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Upper Volume
Bench
285 (no slingshot)
325 (slingshot on)
345x3x3 (x1)
225x14
Incline
165x10 (no slingshot)
Deadlift
465x5 (straps)
315x6 (static hold last rep)
Seated row
Lat pulldown
Soooooo absolutely ****ing tired. Don't know how I did 465 on deads. With pretty good form as well. Jesus I'm exhausted.
Thursday and Friday all I plan on doing is speed pulls or whatever.
Thursday
Squat 5x1 70%
Sumo 5x1 70%
Friday
Bench 5x1 70%
Conventional 5x1 70%
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01-21-2016, 05:43 PM #107
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01-22-2016, 07:42 PM #108
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
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01-23-2016, 08:29 PM #109
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01-23-2016, 11:37 PM #110
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01-24-2016, 11:08 AM #111
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01-24-2016, 12:19 PM #112
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Another guy in one of the powerlifting threads had mentioned fully wrapping your thumb around the barbell to stop the roll. So that was kinda the missing link for me.
Gotta jam the bar into the webbing of the thumb, wrap it around and grab it with the middle finger.
I also think in all honesty before I kept trying to negotiate the pain level. Tried to find ways to make it hurt less.
I finally accepted it's gonna hurt. Chalked up the thumb really good and just went with it.
But it makes the lift aspect soooooooo much easier. I will be working on building up the tolerance from now on.
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01-25-2016, 06:13 PM #113
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01-25-2016, 07:05 PM #114
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Squat
365
420
460
495 PR!!
515 Fail
Sumo
410
470
515 PR!!
560 PR!!
585. Nope
TL;DR cliffs above video
Nice squating!! Hit the 495 fairly easy!! I treat PR days kinda like meet attempts. 3 attempts and that's all. I felt 515 I might have been able to get. But I rushed setup. I could tell my feet weren't right. Then I got into my head. So I was ****ed all around.
Sumo is coming along golden!! I had hit 505 before and 515 was easy for a 10lb PR!
To the form police. I don't give a **** bout your interpretation of my 560. Yes I am fully aware of it being red lighted in a meet. But there are a lot of variables that are attached to hit that I know would be negated for a meet. One being I'm deadlifting 4x a week and before a meet I would have a week and a half off of deadlifts.
I also switched to mixed grip for the 560 which threw me off. It also bugged my injury. I will no longer pull mixed. I know I can get the hook grip up before April 3rd. So straps on Friday might happen.
Also the reason I used these attempts for sumo is to compare it to my conventional. These are my attempts for conventional just so I have less variables.
TL;DR cliffs
- 495 +35 Meet PR
- 560 Sumo +55 sumo PR +15 meet PR
- **** off form police, I know my own body
- Mixed grip is bad.
Sorry lengthy bull****. Here ya go.
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01-26-2016, 01:39 PM #115
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Bench
250
285
315 (meet injury weight)
335 (+5 gym PR)
350 (+20 gym PR. +30 meet)
Conventional
410
470
515
I didn't use the slingshot!! Hit 350 on a 7.5/10. 335 was nice and smooth. But with my injury figured 350 was a nice hit!!
Went full potato today. Figured I would test my conventional that way I could get it out of the way and then just rest til Monday. I just tested sumo yesterday and I trained first thing (which I don't do) and fasted (ya don't do that either). The 470 moved easily and the 515 had a lack out issue so I just stopped. Not worried. I got time.
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01-28-2016, 04:43 PM #116
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Went into my gym to mess with my form on Conventional. Not sure what's up anymore. But it's definetly not only weaker than sumo but gone backwards. I have two months now to get a game plan together for my meet.
I will continue to train conventional.
But I will be pulling Sumo at my meet.
Edit: FFFFFFFFWWWWWWWWWWAAAAAAAAAAAAAAAARRRRRRRRRRRRRRKK KKKKKKKKKKKKKKKKKKK!!!!!!!!!!!!!!!!!!!Last edited by JRMoore82; 01-28-2016 at 05:02 PM.
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01-29-2016, 07:38 AM #117
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Pity Party is over. Time for data crunch and game plan. This and 2 other posts to follow. This is a boring part of the log to some, but if others can get something from it then it's worth it.
The Numbers
Meet 11/23/2015
Squat 460
Bench 319
Deadlift 545
Total 1324
Wilks 348
2 months later
Squat 495
Bench 350
Deadlift 560
Total 1405
Wilks 369.2
Differentials and Goal
Squat +35
-105 April Goal
Bench +31
-55 April Goal
Deadlift +15
-40 April Goal
1600-1405=195
Need +65 each lift to hit April Goal.
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01-29-2016, 07:42 AM #118
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01-29-2016, 07:49 AM #119
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102420
Gameplan
-Hook grip more (obvious)
-Conitnue quad work with Front Squats
-Reverse Band Lifts
-1 Month out A & B Workouts
The hook grip will come. I know it will. All I can do is keep training it. The 4x deadlift is not crippling me yet. But knowing that 1 month out I like the A & B routine to squeeze in some extra work, doing Banded lifts will be too intense to do all of it.
I also do a lot better with confidence behind me in a lift. Part of my issue thinks about my conventional last night is I've attempted 585 reverse bands ONCE a long time ago and couldn't even move the bar. That coupled with my meet and I am having a huge battle in my mind.
Reverse bands will let me do Super Maximal training and save back and shoulders in the process. I got a fancy cage designed for this. So let's put it to use!!
Game on!!!
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01-29-2016, 08:10 AM #120
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