Sounds like a plan, man. But don't put yourself out of commission. Srs. I don't quite understand what she means about how the scar tissue is good, but hey, I didn't study that so we'll trust her I guess!
Got a sample tub of Max-HP that's going to put me through this workout, so I've got to work extra hard today anyway. I'll be coming for that 405 bench very soon. It's going to happen for us, dude.
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Thread: Road to recovery and 1600
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12-22-2015, 09:31 AM #61
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12-22-2015, 10:00 AM #62
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12-22-2015, 10:01 AM #63
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12-22-2015, 10:07 AM #64
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12-23-2015, 06:14 AM #65
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
TUESDAY LOWER VOLUME
Squat
385 (clip)
425 (clip)
395x3x3 (clip)
Front
195x2x5 (clip)
155x2x5
Sumo
405x5 (clip)
Hip thrusts
Good morning
Calf raises
I dun goofed. I did 385 thinking it was 395 first go around. When I went to do 425 I realized how huge of a jump I made it. So 425 felt like it moved way too slow.
I'm deloading my front squat. That's where I'm supposed to get my reps in and it's bugging my fingers. The Rouge Bar is really slick for cross armed.
Time to invest in some J hooks and gravity boots. This Christmas my gym is taking a huge hit.
Rouge OPB
Gravity boots
J hooks
Green bands
Landmine
Plus I need to save up for a new bench. Go me. :-P
Finally uploaded Monday's footage back one page.
VVVV Tuedsay VVVVV
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12-24-2015, 03:55 PM #66
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
UPPER DYNAMIC
OHP
145x3x5
Bench (black bands) (pause)
235x3x3
Close grip
225x4x8
Deadlift (black) (pause)
315x3x3
Bent over row
Upright row
Curls
Crunchs
NO SLINGSHOT FOR OHP!! Recovery is coming!! But I'm starting to wonder if the Slingshot is causing an issue. I have to fight so much to get my back set. I order the Wildboar version and we shall see if that helps.
Things also on the way for my gym.
Landmine
Green Bands
Nose tork
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12-26-2015, 10:06 PM #67
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
Lower Dynamic
Squat
405
435
225x4x3 (black)(pause)
Sumo deads
315x3x3 (black)(pause)
RDL
calf raises
I dropped weight on the bar for the banded squats. But I actually found a way to get the bands at super tightness level so those suckers are at max capacity so they are probably 120lbs additional at the top.
Good workout though. Thinking I'll hit that 495 in January!
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12-27-2015, 08:22 AM #68
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12-28-2015, 02:48 PM #69
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
We only just begun!!
LOWER TEST
Squat
395
425
455
475 PR BABY!!!
405x3
Sumo
455
505
535 (fail)
So I had gotten two text updates this morning. My J hooks AND my Full Boar Slingshot would be delivered today! I was expecting them late tomorrow so I had to make a choice. Keep benching with what I'm sure is a too tight slingshot or switch it. Decided to test lower and bench tomorrow.
475 was a tad rough but once I cleared the sticking point I knew I had it! But wasn't in the mood to possibly get crushed by 495 and undo my mental progression. It's still a 15lb pr!!
Sumo I got 505 up easier which is a tie for Sumo top pull. Got 535 off ground but glutes and hip flexors still fried from Saturday and squats. Oh well.
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12-29-2015, 01:19 PM #70
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12-29-2015, 01:36 PM #71
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12-29-2015, 01:40 PM #72
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12-31-2015, 02:54 PM #73
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
Lower Dynamic
Squats
405
435
235x3 (green)(pause)
245x3 (gr/blk)(pause)
255x3x3 (gr/blk)(pause)
Sumo
325x3 (green)(pause)
325x2x2 (green)(pause)
RDL
Calf raise (535 standing drop)
435 was a struggle so I stopped there. The green bands are insane. It's slightly tighter than the black cranked down but added the black loose to give it a pinch more.
I'll probably use this scheme for squats moving forward.
Green/black
Green
Black (tight)
Black (loose)
I'll try the 325 again next week. The green is really hard for deadlifts. My lockout is slow but that's why we train with bands.
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01-02-2016, 02:12 PM #74
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
Upper Dynamic
OHP
150x3x5 (No slingshot!! No pain!!)
Bench (green/black)(pause)
225x3x3
Close grip
230x4x8
Conventional (green)(pause)
225x3
275x3
275x3x1
Row
Shrugs
Abs
Trained yesterday. Been too busy to log. Post video from yesterday/day before.
As far as training I'll have to mess around with the pegs for the bands to tighten them. On the bench doubling them over is WAY too tight but the green was loose. So the last inch was rough but not a smooth acceleration.
I'll be doing single pulls with the green bands. It's really tight at lockout so I need to correct that first before adding reps.
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01-02-2016, 04:13 PM #75
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01-02-2016, 04:36 PM #76
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
Sweet and thanks mane!!
Goals:
1) Qualify for Nationals (1600 for 120kg class). It's a feat for sure but it's late April for my meet.
2) 3/3 bench. And not to where I don't push it. But it took me 3 attempts to hit a opener and I suffered a bicep/tie in injury. So I need to readjust how I handled that in a meet situation.
3) improve on my score. This is really not much of a goal though. 1324 isn't huge (landed me a 350ish Wilks) but still needs to be an attack point.
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01-02-2016, 05:29 PM #77
- Join Date: Dec 2014
- Location: Seattle, Washington, United States
- Age: 54
- Posts: 232
- Rep Power: 746
Isn't it 1548 for 120 class?
http://imgur.com/p0blo0A
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01-02-2016, 05:36 PM #78
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01-02-2016, 06:17 PM #79
- Join Date: Dec 2014
- Location: Seattle, Washington, United States
- Age: 54
- Posts: 232
- Rep Power: 746
I am routing for you, but I think realistically you should shoot for that lower end total sometime end of summer to qualify. Hate to see you set your sights too high and get depressed. You have progressed very nicely over the last 6 months. Just keep it steady and avoid injury. Good luck. Following your progress.
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01-02-2016, 08:31 PM #80
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
Respect! I totally feel ya!
I know it's a shot. So I won't be completely heart broken should I fail. It can take people many years
To qualify for Nationals in their respective classes. Plus I'm 34 in two days and I started lifting consitently 2 years ago and powerlifting nearly a year ago.
If not on April then in 2017. If not in 2017 then 2018.
Only one way to find out......and that's grind it out!!! :-D
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01-02-2016, 10:50 PM #81
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01-04-2016, 02:29 PM #82
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
Upper Volume
275x3 (no slingshot. No pain)
305x2
325x2x5 (4)(3)
225x12
Incline
235x4x6
Convention
495
455x1,1,1,1,1,1
405x6
One arm barbell row
Lat straight arm pulldown
Just gonna add a rep each week without slingshot. Felt great today hitting the 275x3. Ain't gonna push **** though.
I pulled 495 and struggled. Deloading again to 455 and will go from there. But now I'll hit my 5 working sets and then rep out 405.
Last edited by JRMoore82; 01-05-2016 at 08:51 AM.
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01-05-2016, 08:42 AM #83
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01-05-2016, 08:56 AM #84
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,217
- Rep Power: 102419
Ya but I pulled 545 at my meet and got 590 off the ground to my knees and failed.
Now 495 was such a ****ing mess.
But I might have it figured out now. I've been watching my videos and I think I need to move the bar away a little from my shins.
The bar travels away from my body on the pulls. Which meand my weight is forward of the bar on the pull so I'm rounding my back (not good) to correct it.
I will mess with it a little today doing sumo.
No way I'm gonna let my bench and squats go up and my deadlift stay stuck.
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01-05-2016, 09:01 AM #85
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01-05-2016, 09:07 AM #86
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01-05-2016, 09:16 AM #87
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01-05-2016, 09:18 AM #88
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01-05-2016, 10:05 AM #89
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01-05-2016, 10:25 AM #90
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