Road to recovery and 1600

[JRMoore82]

^ I personally wouldn't, even if you do - who cares because it's the meet lift that counts. Save your biggest lifts for that platform. Go 3/3 deadlifts and if you have more in you - hit it a week after your meet. That way it won't affect any recovery

Good point

[JamesA1990]

Good point

Ayyyyy but I'm a do as I say, not as I do kinda guy. I'd probably go pull it hahah

[JRMoore82]

Ayyyyy but I'm a do as I say, not as I do kinda guy. I'd probably go pull it hahah

Haha!

But you did get me to think. Tuesday last I get to do heavy sets for 2 weeks. So better to get that work in and pull big there.

[JRMoore82]

SQUAT

435
475
515x5x1
430x3
360x3

SUMO

405
495
535x5x1
430x3
375x3

First thing in morning lift session. Not bad. Last sumo day. Feeling good.

[JRMoore82]

Just found out meet is only on the 28th. Tubby weights included. Must modify plans.

[JRMoore82]

BENCH

305
335x5x1
270x3
235x3

DEADLIFT

465
515
565
605
485x3
425x3

Last bench set of 335 was a bit rough. But still good.

When 565 moved had to pull 605 since last heavy day! Only 2 minute rest between 565 and 605

[JamesA1990]

DEADLIFT

605

awwwww yeaaaaa

[JRMoore82]

awwwww yeaaaaa

Trying to catch you bby!!

[JRMoore82]

NUMBER CRUNCH

Last meet
215/155/250 620 kg
473/341/551 1366 pounds

Beating those numbers not a problem. 9/9 is the goal but also making sure I have to put some effort into it. One of the whole reasons I've been doing 1:30 rest x5x1 was cause I can admit doing x5x1 with a 5 rest and calling that an opener before was dumb. Making it a second adding slight progression should bare fruit.

Plus I have been dedicated to continuing deadlifting 4x a week and that wear and tear is done now. Just openers on Thursday.

MPR = Meet PR and PR is just that

SQUAT

500/545/570 MPR/PR/PR
227.5/247.5/260

Thursday I'll go for 540x2x1 with 3 rest to solidify these attempts. Plus if all goes well I can go for 585

BENCH

320/350/365 NADA/MPR/PR
147.5/160/167.5

Bench has been moving super well. Even getting back from my holiday weight (300) back to 275 hasn't caused a drop. 345x5x1 3 rest Friday to solidify it.

DEADLIFT

565/615/645 MPR/PR/PR
257.5/280/295

Only foreseeable issue is bicep. Using straps for sumo has helped a lot and the 605 didn't hurt my arm and my grip was good. Thursday I'll do 566x5x1 5 rest no straps after squatting and if it works I'm happy with selections.

Plus 300kg could be plausible.

CONCLUSION

My goal again is 9/9 but not being stupid either. I could go 485/350/575 and Meet PR all the way out but that proves nothing. I've hit all second attempts (minus 615) for reps and they weren't grinders. If I miss a 2nd on the first try I'll hit it next time on the 3rd. Not even worried.

All 2nds
545/352/617 1515 (+140lbs)
247.5/160/280 687.5 (+60kg)

All 3rds
573/369/650 1592 (+215lbs)
269/167.5/295 722.5 (+95kg)

[JRMoore82]

SQUAT

455
505
540x2x1 (3 minute rest)

DEADLIFT
OPENER


405
485
565x5x1 (5 minute rest)

Hit 540 twice. First time I didn't track knee right so something felt off. Hit it a second time but no drops just to rest. The form work has helped cause I was able to adjust positioning on 2nd attempt.

565 looks slow but part of it was designed. Mainly cause I pulled 605 Tuesday and cause of knee didn't want to get horribly out of position.

[JamesA1990]

Dude squats looking strong as fuk!! Pretty jelly

Grats again on the deadlift PR. Your deadlift zooms up then gets tough right after your knee's lockout first.

Excited to see the results

[JRMoore82]

Dude squats looking strong as fuk!! Pretty jelly

Grats again on the deadlift PR. Your deadlift zooms up then gets tough right after your knee's lockout first.

Excited to see the results

Thanks!

Ya I'm still working on the hip height. Too low legs start shaking too high bar is forward. Plus with oly shows I have to start remembering heels into ground more.

[JRMoore82]

COMP BENCH

290
320
350x2x1
280x3
245x3

Hit my old bench PR. But x2x1!! 3 minute rest. First one moved slow but I was in control. Just out of position. So I'll keep my attempts the same.

[JRMoore82]

SQUAT
OPENER

315x2
385
455
500x5x1 (5 minute rest)

Hit openers so full 7 days no leg movements. First one moved slow but that's cause the last meet where 500 pinned me twice kept going in my head. Not today!!!

[JRMoore82]

Well what I feared the most would happen did. The next meet is scheduled for April 8th. Leaving me only 8 weeks afterwards to train for that meet. Unfortunately I started hitting my openers and I will hit my 320x5x1 for bench tomorrow but I'll have to readjust all my lifts so I don't fry myself too bad. Wanna hit 495 the following Thursday and then Monday start my old 1R set 80%x2x3 70%x2x3 with 525.

SQUAT

1st 485/220
2nd 530/240
3rd 555/252.5

BENCH

1st 315/145
2nd 345/157.5
3rd 360/165

DEADLIFT

1st 550/250
2nd 600/272.5
3rd 630/287.5

555/360/630 1545
252.5/165/287.5 705

Yes wambulance. Still will be a huge improvement but staying away from balls to the wall.

[JamesA1990]

^ Casual 200 lb Meet total PR incoming...... Jaysus. Good luck! Im a big fan of the large jumps in attempts too

[JRMoore82]

^ Casual 200 lb Meet total PR incoming...... Jaysus. Good luck! Im a big fan of the large jumps in attempts too

Trust me. The irony of whining about it doesn't elude me. I'll post my "openers" video after workout today.

[JRMoore82]

Hit 320x5x1 bench.

[JRMoore82]

Went and did gear check. We are using the Rouge 20kg barbell!

Looks like buying it for the home gym might hopefully pay off!

[JRMoore82]

SQUAT ATTEMPTS

1st 500ish felt heavy so ended up pulling back my 2nd attempt.

2nd 530ish. Still felt heavy. But my wonderful handler (daughter) screamed YOLO!! Said to go for original 3rd

3rd 555ish. Nailed it!!

[JRMoore82]

BENCH ATTEMPTS

3/3

1st attempt. End up being 325. Smooth.

2nd. Did 160kg. Had a brief struggle but 3 W's. Decided to only go 5kg.

3rd. 165/364. I actually fought for this one and won!!! +14 PR Meet +23 PR

[JRMoore82]

DEADLIFT ATTEMPTS

1/3 deads. All me. Got way into my head and kept making dumb last minute adjustments and what not. So missed first of 567 Got the second attempt at 567. Missed 600. They all flew. Work on grip. Work on lock out. No worries.

Video later.

[JRMoore82]

I came back from and injury, I've lost 25 pounds while training and 13 over my old weight class in preparation for April's meet. I Meet PR'ed everything, added 121 to my total, all 3 deadlift attempts were fast and with some slight tweaking I'll get em!!

Also took 3rd overall Wilks male out of 25

[JamesA1990]

Awesome work man! 121 to your total that's huge! Gotta be happy with that. Damn your squat has now soared ahead of mine and bench too. Did you say your going down a weight class for your April comp? Just need to get that slightly tilted lockout sorted.. The 600 flew up though

[JRMoore82]

Awesome work man! 121 to your total that's huge! Gotta be happy with that. Damn your squat has now soared ahead of mine and bench too. Did you say your going down a weight class for your April comp? Just need to get that slightly tilted lockout sorted.. The 600 flew up though

Well back to my original class. When I was recovering I stopped caring about my weight (New Orleans and all) and was at 300. Friday I weighed at 275 (5 kg over 120 limit) so carb loaded cause can't be too fat for fat camp!!

3rd lift I gave up. The 1st one I was told I had a over pronunciation. So when I went for 600 I was stuck in the middle of where to go and reminded myself not this meet and dropped it.

I think I'm gonna adjust my Thursday/Fridays to a +30 (of my x5) static hold to correct it.

[JRMoore82]

TRAINING FOR APRIL 8th

FOCUS

- Grip/lockout
- Squat confidence
- 600/405/650
- 120kg weight class

Let's get this thread closed by getting that 1600!! Need another 120 bump but I left weight on the table obviously with deads (once I get form tightened up) and could have possibly grinded out 570 squat.

MONDAY
Squat
Up to 1Rep (1:30 rest)
+50 reverse band squat
80% (1Rep) x2x3
70% x2x3

Front squat
X4x5

Sumo
Cluster x5
AMRAP

Accessory (TBD)

TUESDAY
Close grip
80% (Friday) x3x5
+30 x2x5 (Slingshot)

Conventional
Cluster x5
AMRAP

Lat pull down x4x12
Seated Row x4x15

THURSDAY
Squat
1Rep (1:30)
+50 reverse
80%x2x3
70%x2x3

Resistance paused squat
70%x4x2

Sumo
+30 Monday
80%x3 (1 minute)
70%x3

Calf raise??

Friday
Comp bench
1 Rep (1:30)
Resistance 80%x2x3 (1 minute)
Resistance 70%x2x3

Conventional
+30 Tuesday 1Rep static hold
80%x3
70%x3

Superset hammer curl/tricep pushdown
Double overhand 5 minute rack static hold

[JRMoore82]

LOWER A

I'll weigh myself Monday's. Not gonna stress it till 6 weeks out.

As of today = +16 over. Considering I ate like a beast last two days totally ok with that!

SQUAT

440
480
505
555 (reverse band)
405x2x3
355x2x3 (no belt)

FRONT SQUAT

225x4x5

SUMO

405 (hook)
475
505x5
AMRAP 405 (x4)

CARDIO

10 minute incline

Figured my opener was a good starting point. Felt weak but film shows it wasn't slow.

225 was my highest I've ever been with front squat and it moved today!!!

Retraining hook grip. Just 405 today. Couldn't hold it long. Hurt which isn't bad considering haven't done it since November.

[JRMoore82]

UPPER A

Close grip
275x3x5
305x2x5 (slingshot)

Conventional
555x5
AMRAP 405 (x3)

Lat pull down 70x4x12
Seated row 120x4x15

Cardio
10 minute incline walk

Everything moved so slow. Triceps were on fire. Form for deadlift sucked. I'll try 565 next week and deload if need by. Not sure if weight or just cause I did all the leg reps yesterday.

[JRMoore82]

Gonna switch up my deadlift routine a little. I've seen huge gains twisting the Bulgarian around for squats. Plus need to focus on form. So......

Sumo/conventional
1RM
80%2x3
70x2x3

[JamesA1990]

Gonna switch up my deadlift routine a little. I've seen huge gains twisting the Bulgarian around for squats. Plus need to focus on form. So......

Sumo/conventional
1RM
80%2x3
70x2x3

Cliffs on Bulgarian method? Did i read that right? Work up to 1RM then do back off sets?