Road to recovery and 1600

[JRMoore82]

UPPER SINGLE PLY

Bench
225x5
315x3 (slingshot)
405x3 2” (LCC Super Katana)
465x3 2”
510x3 2”
530x3x2 2”

Conventional
495
550
595

Cause of my wrist issue I just wanted heavy weight in my hand to acclimate and no spotter so left reps in tank. Still a jump considering last geared day 505x3x3 was still PR realm. Next session will probably be more rep work then touch for the last to get my tri’s up and dial form in.

Pulled conventional cause I’m highly contemplating pulling raw. Even with two weeks in a row still crushed the 595. Will pull conventional on my heavy day and sumo for rep days and if I’m uninspired with sumo next lower single ply day raw it is. I’m 6 weeks out so still not in panic mode nor will be.

[JRMoore82]

LOWER RAW
Jason Made Me Do It Edition

Squat
405x3
475x3
515x3
540

Front Squat
235x4x5

Sumo
495x2
545x2
595x2

Third 515 rep was sloppy. Started out thinking myself and it became a **** it just do it moment. Same with the 595 sumo. I need to stop patching myself out.

Stuff from this week. Haven’t done weekly in while and Bench tomorrow is just 305 stuff. Plus you can see how the second session in suit went.

[Jason2459]

lol

Just watched your vid. Looked like a nice cardio workout. Next 6 weeks are going to fly by

[JRMoore82]

lol

Just watched your vid. Looked like a nice cardio workout. Next 6 weeks are going to fly by

Lol! Yup!

Too early to drop all my volume. Good time to adjust intensity. Next week no front squats anymore. Drop a set from each accesory the following week.

Keep squatting x3 with a OWR and then x2x3 x2x5 till 3 out then just a top x2 then x3 and x5. This will allow me to dial in depth next two lower gear sessions.

Next week last x2 for deads. On to single pulls.

As the accessories drop I can keep progressing raw bench. Work with my 2nd attempt next single ply day.

After 4 meets I think this is the first time I’ve figured out a good peaking cycle that works for me. Should be an overall better outing than the last go.

[JRMoore82]

UPPER RAW
JASON: help with setup edition

Bench
225x3
275x3
305x5x3

Face pull 135x5x10
Close pull down 135x5x12
Seated row 135x5x12
Thumbless hammer 40x5x10

First time trying metal militia setup. Won’t comment til Jason says what’s up.

[Jason2459]

not bad man. pull into the lats more. Do you have anyone that can grab your knee? Have em give a press call and grab a knee. Will kick your leg drive into high gear.

[JRMoore82]

not bad man. pull into the lats more. Do you have anyone that can grab your knee? Have em give a press call and grab a knee. Will kick your leg drive into high gear.

K on lats

Grab my knee? Like try and pull it out?

[Jason2459]

K on lats

Grab my knee? Like try and pull it out?

nope just grab it. then dig those heels in

[JRMoore82]

nope just grab it. then dig those heels in

Oh I see. Thanks a bunch!

[Jason2459]

ok some more thoughts. and something that will take more practice. get your feet set in place sooner. or at least very close to final spot. then use the bar to lift yourself up which will swing you back behind the bar because your feet placement and "swing"/pull yourself back into setup. The momentum will help drive you up on the traps and dig them into the bench.

[Jason2459]

here's another MM guy to watch
https://youtu.be/lCYOetbMGkY

And this guy
https://youtu.be/S4u5DWEZwfA

[JRMoore82]

ok some more thoughts. and something that will take more practice. get your feet set in place sooner. or at least very close to final spot. then use the bar to lift yourself up which will swing you back behind the bar because your feet placement and "swing"/pull yourself back into setup. The momentum will help drive you up on the traps and dig them into the bench.

Good to know! The set I had filmed was my last set for the day and I had played around with foot position so much I didn’t get it finalized.

Glad you brought up the momentum thing. It happened a little on accident during one of the sets but thought it was wrong. Like it pinned me into the bench.

Thanks for the vids! I’ll watch the seminar one more in detail when I have the time. I was spot watching it and saw where they were jacking the collar and I know for this meet I’m not gonna be able to jack the collar at all. I won’t have enough weight on the bar to get a touch (if you saw my 530 2” reps they were inconsistent even to the 2”). So I’ll have to pay attention to know what to apply and what to remember for next time.

[JiP]

Great job on the 3RM squat. Fast as always.

[JRMoore82]

Great job on the 3RM squat. Fast as always.

Thanks man!!


LOWER RAW TEST
I Can Still Fit Into My Singlet

Squat
w/ wraps
495
555
605
635

Conventional
495
550
595
635

5 weeks out and need to see how I felt with numbers. Hit a 635 in wraps so opening at 685 is not even a problem anymore. Just need to focus on depth.

Pulled conventional cause it’s a good time to check it. 635 was a little sloppy but benched Saturday, middle of training cycle and I always do a lot better at a meet when I’ve had the full week off. So 635 will be a 2nd attempt. If next Monday single ply deads still are iffy then I have time to tighten up conventional.



And for the goals

Front Squat = 315x5
Back Squat (Raw) = 585
Squat (wraps) = 625
Sumo TnG = 505x5
Bench = 315x5x5
Comp bench (raw) = 405
Deadlift (raw) = 635

So i only missed bench but my raw bench and single ply bench are very staggered so whatever. Still glad to have gotten all I did.

[JRMoore82]

UPPER DYNAMIC RAW
Great Excuse To Deload Edition

Paused Bench
225x2
265x2
305
335
270x2x3
235x2x5

Barbell Shrug 415x5x15
Tri pushdown/Barbell Curl Superset 80/60 x5x12/10

This new form is kicking my ass plus I knew going into today hitting that 355x3 would be a wing and a prayer. So might as well strengthen the bottom of the press.

[Anthony21]

Huge squat PR man! On a side note me and the wife want to move back to Arizona lol.

[JRMoore82]

Huge squat PR man! On a side note me and the wife want to move back to Arizona lol.

Lmao! But what about pollen?

[Anthony21]

Lmao! But what about pollen?

Eh she can take allergy pills for that sh!t. We're thinking about heading back next year.

[JRMoore82]

Eh she can take allergy pills for that sh!t. We're thinking about heading back next year.

That be cool!

Still out in Buckeye?

[Anthony21]

That be cool!

Still out in Buckeye?

Nah we're looking at the Goodyear area but are open for other possibilities.

[JRMoore82]

Nah we're looking at the Goodyear area but are open for other possibilities.

Goodyear is awesome! But biased since live there. :P Good schools if you plan on kids.

Most of the powergyms are in the city though. That kinda sucks. You can get away with heavy lifting in the Lifetime but you’ll get **** for hogging racks even though no one lifts.

[Anthony21]

Goodyear is awesome! But biased since live there. :P Good schools if you plan on kids.

Most of the powergyms are in the city though. That kinda sucks. You can get away with heavy lifting in the Lifetime but you’ll get **** for hogging racks even though no one lifts.

You're in Good Year? Nice man if I move there we'd have to lift.

My daughter would go to Odyssey Prep which is over in Verrado. That's where she went while we were in Buckeye.

It would suck moving from the gym I'm at now and seeing as no Powerlifting gym is near Goodyear sucks lol.

[JRMoore82]

You're in Good Year? Nice man if I move there we'd have to lift.

My daughter would go to Odyssey Prep which is over in Verrado. That's where she went while we were in Buckeye.

It would suck moving from the gym I'm at now and seeing as no Powerlifting gym is near Goodyear sucks lol.

Of course!

There’s a prep school here in Goodyear that has gotten good reviews. But Odeyseey is good.

Yeah 2 years ago there were none over here. Might have changed but “boxes” pop up more often than not.

[JRMoore82]

LOWER RAW

Squat
405x3
475x3
525x2
550
440x2x3
385x2x5

Sumo
495x5x1

Got flight list today. 2 flights in my session and 10 lifters per. Great to not have to kill myself.

Doing my best not to over reach too hard. This should have been my last x3 too set but my lower back is a little tender and still need to go balls out Monday Tuesday in Gear. I’ll just keep the drop sets of x2x3 and x2x5 till my last full week.

Went easy on deads cause of testing Monday and need to give Monday in Gear a good solid go.

[JRMoore82]

UPPER RAW
Aw Fwark Bye Edition

Bench
225x5
275x3
315x2x3
235x8x3

Face pull 140x5x10
Reverse pulldown 140x5x12
Seated Row 140x5x12
Thumbless hammer curl 45x4x10

My pec felt like it was going to explode both sets of 315. That Paused work took more out of me than I thought. Dropped the weight and didn’t use wraps. Just focused on form.

[JRMoore82]

LOWER SINGLE PLY
Details Below Edition

Squat

405x2
495x2 (bottoms)
585x2 (bottoms)
655 (full gear)
705 (full gear)
750 (hips opened) (suit slipped) (oh ****) (still high)
775 (walkout)

Sumo

495 (bottoms)
545 (full gear)
595x0 (**** this. Pulling raw)

I’m very happy with the squat process. I got the flight roster. 12 in the flight before so I knew I needed to get into gear and warm up in 36 minutes. Also knew I needed to still give my body a slight shock and needed weight to get the hips opened a little bit more.

You can see in the vid when I’m getting near the hole when it slips. No spotters so stood up. Still an inch high but I’ll be able to dive bomb my 685, should set up for 735 and I’ll just take 755 and call it a day.

**** pulling in gear. It is too much of a pain and I’m not going to bomb cause of deads. I have the goals in mind and I don’t need a huge pull to get it.

[Anthony21]

I don't see a vid.

[JRMoore82]

I don't see a vid.

Will post tomorrow after bench session.

[JRMoore82]

UPPER SINGLE PLY
Just One More Set Edition

Bench
225x5
315x3 (slingshot)
405x3 2” (Suoer Katana)
465x3 2”
510x3 2”
535x3x3 2”
535

Barbell Shrug 425x4x15
Straight arm pulldown 85x4x10

All those nagging things today. Was very hard to unrack 535. Forearms were blazing. Had to play the “see not so bad, one more set” game. Then had to force myself to attempt a touch cause I didn’t attempt last session and next session is just touch.

[JRMoore82]

LOWER RAW PLY

Squat
405x2
495x2
545x2

(Hmm don’t feel bad......let’s put the suit on for a couple singles..........)

Single ply
595
645
685

Conventional Deadlift
495
545
595x3x1

After the raw double I didn’t feel so bad. I didn’t wanna go into my last session worrying about depth. Wanted to mock up to 2nd attempt. So put it on. Fought very hard for a controlled depth at 645 then decided to do normal speed at 685 and see what happened. Still high, but lower than the 750 on Monday and fast.