Road to recovery and 1600

[JRMoore82]

I’m going to save the logs from Tuesday and today. Tuesday I tried to bench and my chest was still shredded from Friday that it was all over the place and ended up being random.

Then today my back was tender going into squats. Unracking 385 was hell on wheels and didn’t even attempt it.

So my workouts are going to be a mixture of others logs. Lol

Jason = 10x3 to save body
JIP = fast reps with no breathing
Krazy = zercher
Anthony = my dbz brother

X10x3 are going to be shorter rest times (going from 1:30 then belt wraps on to 1 and no wraps or belt) so the raw volume days will be RAWR VOLUME days.

[IronKrazy]

LOWER RAW VOLUME

Squats
315x3
385x3
425x10x3

Zercher Squats 135x5x5
RDL’s 245x5x6
Standing calf raises drop sets 545/495/405/315/225/135x12

Iron Krazy started doing zercher Squats and he liked em. I don’t wanna switch shoes just to front and wanna keep shoulders healthy since back in gear soon so tried zerchers and they hit all the muscles and feel like a great accesory. So that’s that.

Fukin A my man! lol that is so awesome! I hope you upload a video to your YT channel when you get strong with the Zercher. You should be a beast at that in no time. I actually did 4x10 just the other day of 135lbs! I set the spotter arms for ATG and went hard AF! My quads are SCREAMIN! Although I think lower reps would be a better idea at some point. I'd say Zercher is between high bar volume and low bar strength/power work. My core is certainly the limiting factor as I was carrying that barbell on the way up and was difficult to keep it close to my body toward the 4th set. Wouldn't be a good idea with heavier weight though. I think you have the right idea with the 5x5 Jay. Of the "odd" lifts being displayed on YT these days. The Zercher was calling out to me. Also after reading a bit more, the Zercher seems more "sport specific" for powerlifting and strong man compared to front squats. Both are obviously valuable tools but if you don't like that bar being a 1/4" away from your neck and just don't feel comfortable with that lift, Zercher is the way to go. These last couple posts made my week Jay, thanks lol.

[Jason2459]

10x3 short rest is great conditioning work. Who ever says dynamic effort days are easy days aren't doing it right.

[JRMoore82]

Fukin A my man! lol that is so awesome! I hope you upload a video to your YT channel when you get strong with the Zercher. You should be a beast at that in no time. I actually did 4x10 just the other day of 135lbs! I set the spotter arms for ATG and went hard AF! My quads are SCREAMIN! Although I think lower reps would be a better idea at some point. I'd say Zercher is between high bar volume and low bar strength/power work. My core is certainly the limiting factor as I was carrying that barbell on the way up and was difficult to keep it close to my body toward the 4th set. Wouldn't be a good idea with heavier weight though. I think you have the right idea with the 5x5 Jay. Of the "odd" lifts being displayed on YT these days. The Zercher was calling out to me. Also after reading a bit more, the Zercher seems more "sport specific" for powerlifting and strong man compared to front squats. Both are obviously valuable tools but if you don't like that bar being a 1/4" away from your neck and just don't feel comfortable with that lift, Zercher is the way to go. These last couple posts made my week Jay, thanks lol.

Good chance zercher will carry over better.

I just don’t wanna switch out of shoes to do fronts, I neeed to squat in flats cause I’m going back to wide stance gear and ham and glutes and core need work.

Plus fronts mess with my shoulders and atm my quads are so dominate it’s pointless imho for my programming.

Cheers!

10x3 short rest is great conditioning work. Who ever says dynamic effort days are easy days aren't doing it right.

I agree with you. Dynamics have always been tougher days and I’ve had good progression with squats and deads at least. Need to figure out some way to bench to move but I think that’s from me forcing the issue instead of just going along with a program and killing it on the platform.

[JRMoore82]

Did my x10x3 bench RAWR with 235 and short rest and piston like reps. Good pump. Good all around.

Deadlift to see how “not deadlifting to get stronger” would work. Pulled 595 easily but form was kinda off. So I’ll keep with all the Paused and RDL’s and when I need to peak back to deads.

That’s all I did cause it’s saturday and back in single ply Monday.

Here we go.........

[JRMoore82]

Squat
405x3 (wraps)
495
545x3x2 (straps down]
545

Cause I worked out Saturday and my hip is still sore just got into gear to get reacclumated to wraps and single ply.

Used the loose suit. Actually did fairly better with depth even with lighter weights. So technique has been a huge killer (which is a duh comment) but sticking with straps down for a long while. Arching my back seems to be the huge cue I have to work on.

[JRMoore82]

UPPER SINGLE PLY

Bench
225x3
315x3 2” (LCC SK)
405x3 2”
455x3 2”
495x3x3 2”

Barbell shrug 365x5x15
Face Pulls 80x5x12
Reverse grip row 105x5x10
Side dumbbell bend 70x4x12
Hammer curl 35x5x12

Got in shirt early cause still breaking in. Had the shirt sat how I want it by 495 finally got arms into pits and by last set was able to get index to rings. What a pain.

[JRMoore82]

LOWER RAW VOLUME

Squat
275x3
295x10x3

Zercher Squats 155x5x5
RDL’s 265x5x6
Calf raises drop sets 565/495/405.....x12

The flat experiment is over. I’ve done all sorts of hip mobility stuff but I never feel stable, walkouts suck and I’m trying to joint train for a equipped/raw meet.

I can wall squat in flats and pass the tests. But I can’t pull myself into the hole and it just messes with my groin. I threw on my Oly’s and everything felt better.

I’ll keep routine the same but Oly’s for squats and flats everything else.

[Jason2459]

I keep trying to get back into some kind of heel. Theoretically they will help hit depth better and possibly provide better leverages. But that can very greatly based on technique and even Moore so hip and joint structures along with lengths of leverages.

[JRMoore82]

^^ I totally agree. I think my hips are small and I had measured myself and long arms/long legs.

I have to move so slow with flats it’s annoying. I have to arch way to hard to keep my hips involved in flats and to hit depth I loose the leverage to keep upright and upright is a huge thing I have to focus on.

TLDR ray Williams squats in heels so **** it.

[Jason2459]

Last I saw he's in flats.

[JRMoore82]

Thought he was in powerlifts when he first hit 1000?

[Jason2459]

Thought he was in powerlifts when he first hit 1000?

Just know the past year or two he's been in flats. 2017 raw nats and 2018 Arnold he certainly was from what I remember.

[JRMoore82]

Just know the past year or two he's been in flats. 2017 raw nats and 2018 Arnold he certainly was from what I remember.

Preston turner uses heels

[Jason2459]

Preston turner uses heels

Dan green does too. You'll find big squats using both and everything in between. Like the titan/safe shoes at around .25-.5" which Malan uses.

[JRMoore82]

Dan green does too. You'll find big squats using both and everything in between. Like the titan/safe shoes at around .25-.5" which Malan uses.

Lol. Yeah!

Dan green and that mobility doe. How a man can squat so wide feet so forward. Wonder what he could hit in gear.

[JRMoore82]

UPPER RAW VOLUME

Bench
225x3
245x10x3

Side lat raises 35x5x10
Landmine One Arm Row 60x5x10
Straight arm pulldown 85x5x10
Landmine 80’s 60x5x8
Alt Curl 35x4x10

Cardio 4/4 = 12

Gonna give Oly’s a go for bench. I just always feel a lot stabler. Still no wraps and strict 1 minute rest.

Gonna start tracking weekly vids again.

[JRMoore82]

LOWER DYNAMIC

Squat
405x3
455x5x1 (Paused)

Beltless Paused deads
405
475x5x1

Good morning 165x5x12

Groin still felt bad at 405. So decided to just do Paused at 455 to not activate it and oly shoe form stuff.

Deads felt good and strong so there’s that at least.

[JiP]

I can wall squat in flats and pass the tests. But I can’t pull myself into the hole and it just messes with my groin. I threw on my Oly’s and everything felt better.

I’ll keep routine the same but Oly’s for squats and flats everything else.

I have the same issue but in reverse. Tried to force myself to get used to weightlifting shoes for a powerlifting squat but all they do is cause me to lean forwards. Flat shoes feel much more comfortable. Can't say it doesn't hurt my soul to see my Adipowers rotting on the shelf though..

Nice training in here dude. Keep the vids up!

[JRMoore82]

I have the same issue but in reverse. Tried to force myself to get used to weightlifting shoes for a powerlifting squat but all they do is cause me to lean forwards. Flat shoes feel much more comfortable. Can't say it doesn't hurt my soul to see my Adipowers rotting on the shelf though..

Nice training in here dude. Keep the vids up!

Poor poor Adipowers. Rip.

Thanks man!

[JRMoore82]

UPPER DYNAMIC

Paused Bench
275
325
345
275x2x3
240x2x5

Barbell shrug 375x5x15
Face pull 85x5x12
Reverse grip row 115x5x10
Side bends 80x5x12
Hammer curls 40x5x12


Considering I ain’t worked raw Paused in a while 345 (-15lbs PB) felt fairly good.

Also took hand roller to work for hammy and groin. My back was super tight this morning. More mobility needs to be done.

[JRMoore82]

LOWER RAW

Squat
275x3
315x10x3

Zercher Squat 165x5x5
Sumo 495
Calf raises drop sets 495/405.....x20

Groin is feeling better. Was slow and controlled just to not aggrivate it. But a good squat day still at a minute.

Did sumo cause need to work form before Monday since I pull in a suit sumo style.
495 was easy. Tried for 545 but started to feel something in the groin when creating the tension so didn’t even attempt it.

[JRMoore82]

UPPER RAW

Bench
225x3
250x10x3

Rear delt fly 20x5x12
Landmine rows 65x5x10
Straight arm pulldown 90x5x10
Landmine 80’s 65x5x8
Concentration curls 20x5x15

Didn’t work out yesterday cause family time. Would have gon255x10x3 but gotta shirt work Tuesday. Still a good workout.

Weekly stuff.



Also found out both meets I’m looking at (sept 23 and nov 15) are both home games for the Cardinals and I’m a season ticket holder. The 15th is the Raiders and I planned on selling that one and probably will cause there’s a lot of raiders fans here.

But the sept one is the bears so who knows. If I can’t sell it I’m not eating the $200 for a meet so entry for that meet will be up in the air if I can’t sell those ones as I won’t register till they are.

I will train as if I’m doing both but if it comes down to only the nov 15 meet I won’t know how I’m competing til it’s closer.

[JiP]

Good to see you've already got another competition in mind, regardless of which one.

[JRMoore82]

Good to see you've already got another competition in mind, regardless of which one.

Yes sir. I would gaff off too much without it. I already play way too much dbfz when I have free time and with family medical history I can’t be lazy.

Really wanna do both. But if one it’ll come down to how much I can add to my single ply cause by then I can add 200 to my raw.

#1st world problems.

[JRMoore82]

LOWER SINGLE PLY

Squat
405x2 (wraps)
495x2 (straps down)
565x5x2

Sumo
405 (straps down)
495

Good morning 175x5x12

Groin feels better. But still gotta be careful. So wasn’t fighting for depth. Just form focused.

[JRMoore82]

UPPER SINGLE PLY

Bench
405x3 2”
475x3 2”
505x3x3 2”

Deadlift
405
495
545
585
620

Facepull 90x5x12
Reverse grip row 135x5x10
Hammer curl 20x5x15

Good bench day. Still working out form with this shirt. But good.

Such a garbage day with deadlifts decided to go raw conventional and use my Paused beltless as 70% and see how I felt. 620 was pretty good.

So all in all good workout.

[JRMoore82]

LOWER RAW

Squat
225x3
295x3
325x10x3

Zercher Squats 185x5x5
RDLS 275x5x6
Calf raises drop sets 545/495/405...x12/20/20

Good day. Groin is slowly feeling better. Still slow and controlled but I won’t die.

[IronKrazy]

What do you think your optimum weight for the Zerch is going to be? Or at least what do you think you can get up to?

EDIT: Hate calf raises. j/k lol.

[JiP]

Nice job on the 620. Glad to hear things are feeling healthier.