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  1. #451
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JRMoore82 View Post
    Will do!

    I think the problems I had the couple go arounds I tried with it were mental. Last week I realized when I pulled the paused resistance conventional I focused so much on "white knuckle gripping" so the band didn't pull it out it didn't seem to hurt

    Either I learn hook grip or I won't be able to have sumo available.
    Whys that? Cos the underhand scrapes over your leg? I agree though, hook would be optimal for sumo
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  2. #452
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    Originally Posted by JamesA1990 View Post
    Whys that? Cos the underhand scrapes over your leg? I agree though, hook would be optimal for sumo
    Every time I use mixed my underhand arm shoulder hurts. I've tried switching arms distances and everything with the same end result.
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  3. #453
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    UPPER A

    Close grip
    245x5x5

    Incline bench
    155x4x8

    Paused resistance conventional
    355x5x1

    Bent over row
    80x4x12

    Lat pull down
    80x4x12

    Total: 24,910

    Not bad. Still hooked first deadlift. Went smoothly.
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  4. #454
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    Changed my warm up squats

    Instead of 315x2 405x1 doing 315x3 405x2. Once I get past 455 will do 405x2 455 then OWR

    LOWER B

    Squat
    OWR 445
    355x2x3
    315x2x5

    Paused resistance squat
    315x4x3

    Paused sumo
    355x5x1 (hooked first)

    Calf raise x12 drop sets
    405

    Total 28,740

    Still on that minute rest time. Feeling better. Hook today was brutal but I readjust my grip right before I dropped. Stupid me.
    Last edited by JRMoore82; 03-17-2017 at 05:31 PM.
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  5. #455
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    UPPER B

    OHP
    145x3x5

    Comp bench w/resistance bands
    295
    235x2x3
    205x2x5

    Deadlift
    425x5
    AMRAP 315 (x6)

    Shoulder shrug
    315x4x9

    Superset hammer curl/tri pushdown
    25/80 x4x12

    I was really dumb with conventional setup. Need to not second guess. Always get worried with repping conventional cause of snap city.

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  6. #456
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    LOWER A

    Squat
    OWR 455
    365x2x3
    320x2x5

    Front squat
    165x5x5

    Sumo
    455x5
    AMRAP 315 (x8)

    Calf raises drop sets x10
    495

    Total: 37,855

    Not too bad. Still grinding it out.
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  7. #457
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    UPPER A

    Close grip bench
    265x5x5

    Incline bench
    175x7 (x3x5)

    Paused conventional w/resistance
    375x5x1

    Bent over row
    90x4x12

    Close grip pull down
    90x4x12

    Total
    25,270

    Incline jump was too much. I'll go for 175x8 next time. Aside from that hook still improving.
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  8. #458
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    AUGUST 27th

    Next logical meet. There is one on July 23rd but I'm traveling back from San Diego Comic con that day. No thanks.

    I have a week long trip to Yellowstone June 2nd-9th which would be a perfect deload/week off.

    Definitely need to get 495 back on my back next week.
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  9. #459
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    LOWER B

    Squat
    OWR 475
    380x2x3
    330x2x5

    Paused squat w/resistance
    330x4x3

    Paused sumo
    375x5x2

    Calf raises drop sets x10
    495

    Total lifted: 32,595

    Next week OWR on squat capping it to 495. Once I'm at 455x2x3 will add +50 for OWR.
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  10. #460
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    UPPER B

    Seated shoulder press
    95x3x8

    Comp bench w/resistance
    275
    315
    250x2x3
    205x2x5

    Conventional
    455x5
    AMRAP 315 (x8)

    Shoulder shrug
    315x4x10

    Superset hammer curl/ tri pushdowb
    30/90 x4x12

    Total : 35,650

    Standing OHP bugs my back too much and less shoulder work. So upping reps in place of standing.

    Keeping the 275 to 315 jump for bench since I'll need to get used to it. But next week it will be 275 to 315 to desired weight. Maybe in August I'll put up 405!

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  11. #461
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    LOWER A

    Squat
    495
    395x2x3
    345x2x5

    Front squat
    185x5x5

    Sumo
    465x5
    315 AMRAP (x10)

    Calf raises drop sets x12
    495

    Total 42,655

    Wow. 315x10. Some of them were touch n go's but never could have done 10 of em.
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  12. #462
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    UPPER A

    Close grip bench
    275x5x5

    Incline Bench
    175x4x8

    Paused conventional w/resistance
    390x5x1

    Bent over row
    120x4x12

    Close grip pull down
    120x4x120

    Total 31,255

    Jumps from 375 to 390. So I can do 405 next week. Also my x5's next week will take off jumps so I can go 465<480<495
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  13. #463
    Ruslting Jimmies JamesA1990's Avatar
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    Are you essentially deadlifting every day? With sumo on lower days and conventional / conventional variation on upper day?

    Im starting to enjoy training both sumo and conventional, and starting to think they compliment each other quite nicely
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  14. #464
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    Originally Posted by JamesA1990 View Post
    Are you essentially deadlifting every day? With sumo on lower days and conventional / conventional variation on upper day?

    Im starting to enjoy training both sumo and conventional, and starting to think they compliment each other quite nicely
    Yup. My sumo doesn't bug my back at all and it's leg day so not like I'm saving my legs from anything. People squat everyday so why would doing conventional be so detrimental? My deadlifts start progressing nicely when I started training both. Something I picked up from FTS Training. Most of their guys pull conventional cuz sumo = pussies but a lot of them when they hit long long plateaus went back and actually forced their sumo to 600 and then their conventional started moving again. So I definitely agree with a connection.

    So far what I've noticed is on my X5x1 as long as I keep the lift designated towards something like speed pulls or paused it doesn't overly tax me. That's one of the reasons I went back to paused was my conventional jumped from 555 to 605 in that one cycle after I came back from the groin issues. Then it stalled before my last meet cause my ego wanted to pull heavy X5x1 and still do rep work.

    Granted 605 is weak but I've only been lifting for 3 years (this is my second year with USAPL registration) and have had crap luck with non lifting injuries (calf was a safety injury and the upper pec wasn't related to squats/deads) so I wouldn't say it's been detrimental.
    Last edited by JRMoore82; 03-29-2017 at 09:22 AM.
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  15. #465
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    LOWER B

    Squat
    495
    405x2x3
    355x2x5

    Paused squat w/resistance
    355x4x3

    Paused sumo
    390x5x1

    Calf raises drop sets x12
    495

    Total lifted 36,950

    Ordered some purple resistance bands. Black ones are loosing elasticity and I need more resistance on the upper parts of lifts.
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  16. #466
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    UPPER B

    Seated shoulder press
    100x3x8

    Comp bench w/resistance
    325
    260x2x3
    230x2x5

    Conventional
    465x5
    AMRAP 315 (x10)

    Barbell shrug
    315x4x11

    Superset hammer/push down
    35x4x12 /90x2x10 70x2x12

    Total lifted 37,735

    This weeks video has both 315x10!!

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  17. #467
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    LOWER A

    Squat
    495
    425x2x3
    375x2x5

    Front squat
    205x5x5

    Sumo
    480x5
    AMRAP 315 (x15)

    Calf raises drop sets x10
    545

    Total 46,690

    Last week of AMRAP 315.


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  18. #468
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    UPPER A

    Close grip bench
    285x5x5

    Incline bench
    185x4x8

    Paused conventional w/resistance
    405x5x1

    Bent over row
    125x4x12

    Close grip
    125x2x12 (x10) (x8)

    Total 32,330

    Another day down.
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  19. #469
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    LOWER B

    Squat
    500
    440x2x3
    390x2x5

    Paused squat w/purple resistance
    340x5x2

    Paused sumo
    405x5x1

    Calf raises drop sets x10
    545

    Total 37,650

    Man. Purple was harder than I thought. I tried to do 390 with them but at that weight it felt like a 1RM. Took off 50lbs and it felt like 455 at the top. Which is wat I was looking for. But I can't do x3 so added one more set so will do x5x2 so I can keep 1 minute rest.
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  20. #470
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    UPPER B

    OHP
    105x3x8

    Comp bench w/purple resistance
    315
    250x2x3
    225x2x5

    Deadlift
    480x5
    AMRAP 315 (x7)

    Barbell shrug
    315x4x12

    Superset hammer/pushdown
    40x10/70x4x13

    The purple bands make it tough right at the point my 3rd attempt last meet made me struggle. Perfect.

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  21. #471
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    LOWER A

    Squat
    505
    455x2x3
    405x2x5

    Front squat
    225x5x5

    Sumo
    495x5
    AMRAP 405 (x5)

    Standing calf raises drop sets x10
    585

    Total 45,930

    Alright! Hitting rep PR's now! Let's see how long I can keep em going.
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  22. #472
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    UPPER A

    Close grip bench
    290x5x5

    Incline bench
    I90x4x8

    Paused deadlift w/resistance
    415x5x1

    Bent over row
    130x4x12

    Close grip pull down
    70x4x15

    Might go to x3x5 with an AMRAP for close grip. Shoulder was bugging me today.
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  23. #473
    I hate buffering JRMoore82's Avatar
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    LOWER B

    Squat
    515
    465x2x3
    415x2x5

    Paused squat w/resistance
    365x5x2

    Paused sumo
    415x5x1

    Standing calf raises drop sets x10
    585

    Had a pelvic shift on my 515 but it still didn't feel hard. Just slow. Oh well. Still hitting rep PR's.
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  24. #474
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    UPPER B

    Shoulder press
    110x3x8

    Comp bench w/resistance
    325
    260x2x3
    230x2x5

    Deadlift
    495x5
    AMRAP 405 (X4)

    Barbell shrug
    405x4x8

    Another week down.

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  25. #475
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    ^ our maxes are staying similar and our rep maxes are the same too haha. Keep it up man
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  26. #476
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    Originally Posted by JamesA1990 View Post
    ^ our maxes are staying similar and our rep maxes are the same too haha. Keep it up man
    Ya. The fast rest/reps caught up to me today. Hit 475x3 425x5 (PR's) and on the sumo 505x5 go the 5th right at lockout out and hamstring gave up.

    Gonna probably test my bench tomorrow. MIGHT test squat Thursday.

    Either way I'll be 6 weeks out til my vacation. So gonna go to my peaking routine and see how it works out again this time. If it works again I'll keep it for my August meet.
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  27. #477
    I hate buffering JRMoore82's Avatar
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    Alright. So I am going to go to what I would like to be a peaking cycle moving forward. Got 6 weeks til Yellowstone. Will test then. Going to test my bench tomorrow. I'll see if I can attempt a 585 (squat sumo)Thursday with good rest but not pushing it.

    MONDAY

    Squats (would be 2nd attempt) (2 minute rest)
    95%x3x1
    80%x3
    70%x5
    60%x5x2 (w/resistance bands)

    Sumo (2nd) (2 minute rest)
    95%x3x1
    80%x3
    70%x3

    TUESDAY

    Comp bench w/bands (2 minute rest)
    Top set x3x1
    80%x2x3
    70%x2x3

    Deadlift (1 minute rest)
    85%x5x1

    THURSDAY

    Squat (same as Monday)
    95%x3x1
    80%x3
    70%x3
    60%x5x2 (w/bands)

    Sumo (1 minute rest)
    85%x5x1

    FRIDAY

    Comp bench w/bands (2 minute rest)
    Top set x3x1
    80%x2x3
    70%x2x5

    Deadlift (2 minute rest)
    95%x3x1
    80%x3
    70%x3

    2 weeks prior to testing I'll stop with all bands.
    Last edited by JRMoore82; 04-18-2017 at 09:19 AM.
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  28. #478
    I hate buffering JRMoore82's Avatar
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    Bench
    275
    315
    355
    375 (failed)

    Deadlift
    405
    495
    545
    585 (failed)

    Needed a gauge to move forward. Haven't gone for 1RM in awhile so I'm actually pretty happ. Been on volume time and still bench 355! 545 wasn't hard.
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  29. #479
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    Ok. So I figure what I'll start with for my lifts for the next 6 weeks

    Squat
    485

    Bench
    315

    Deadlifts (both)
    525

    Should be in positions for baby PR's in 6 weeks at least.
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  30. #480
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    Squated 495. Felt slow

    Sumo 495. Started 545 but hamstring felt ehh. Not the time to push.

    So going forward I will start my x3x1 for 6 weeks at 475/315/525. Should be hitting PR's right around when I will test my 1RM's.
    Last edited by JRMoore82; 04-20-2017 at 12:01 PM.
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