Road to recovery and 1600

[JRMoore82]

That paused bench doe. Jesus.

Looking good Jay. So did you find the Zerchers helpful in any way? I see you're back to front squats. Interested to know as you're the strong one here. Again solid work man.

Thanks man!

Yeah I found a lot of value in zerchers. My mid back is a lot more ready to lift. I feel like I’m more prepared to engage my core and arching on squats. So benefits I’m thise ways.

I don’t think they helped my quads though. Like they got a workout but if you’re trying to improve your strength for squatting and deads then fronts I think are better. If you have a problem rounding zerchers are better. I don’t round on my squats as much. But I push from my toes. That’s why atm I’m back to fronts. I’ll rotate zerchers and fronts probably.

[JRMoore82]

Bench
45x10
135x5
225x5
275x5
295x5x5

Rack pulls
315x3
405x3
495x3
565x3
625x3

Reverse grip pulldown 130x5x15

[JRMoore82]

LOWER DYNAMIC

Squat
45x5
135x5
225x3
315x2
405x2
475x2
505x2
405x2x3 (Paused)
355x2x3 (Paused)

Deadlift
225
315
405
495
545
595x5x1

Can’t do geared this week cause life. Oh well. Good workout.

Will start up week vids again.

[JiP]

Am I reading that right as 595lbs for 5 reps on deadlift? If so, your gym max of 635 is going to fall by quite a margin.

[JRMoore82]

Am I reading that right as 595lbs for 5 reps on deadlift? If so, your gym max of 635 is going to fall by quite a margin.

Lol. It’s 5 sets of one rep. I wish.

[JiP]

Lol. It’s 5 sets of one rep. I wish.

Still, 5 reps at roughly 95% is pretty serious!

[JRMoore82]

Still, 5 reps at roughly 95% is pretty serious!

Here’s to hoping my man! I think next dynamic day I should get 605. Fingers crossed!

[JRMoore82]

UPPER DYNAMIC

Bench
45x10
135x5
225x3 (Paused)
295x2 (Paused)
335x2 (Paused)
365x3x3 (slingshot)

Barbell shrug 475x5x15
Face pulls 135x5x12
Reverse grip row 135x5x12


Getting that wind back.

[JRMoore82]

LOWER VOLUME

Squat
45x5
135x5
225x5
315x5
365x5
405x5x5

Front Squat
185x5x5

Sumo
225x3
315x3
405x3
495x3
555
585x2

Calf raises 435x5x20

Messed up on my form with sumo. Could have had the 3 but did lock out second rep and almost pulled a calf. So ya.

[JRMoore82]

**** sleep all week. Missed upper raw volume.

Vid from this week.

[JRMoore82]

SINGLE PLY LOWER

Squat
45x5
135x5 (wraps)
225x3
315x2
405
495
545
595 (straps down)
635

Sumo
315 (straps down)
405
495
565 (straps up)
605


Not bad day honestly.

[HARRYBEAST]

You got any meets coming up?

[JRMoore82]

You got any meets coming up?

Probably January February.

Leaning towards Raw.

[JRMoore82]

SINGLE PLY UPPER

Bench
45x10
135x5
225x3
315x3 (slingshot)
405x3 2” (LCC SK)
475x3 2”
525x3 2”

Deadlift
225
315
405
495
565
605

Could have done more on bench. But still good stuff.

[JRMoore82]

LOWER RAW

Squat
45x5
135x5
225x5
315x5
385x5
415x5x5

Front Squat
195x5x5

Sumo
225x3
315x3
405x3
495x3
565

Gonna try running a 6 week peaking program. I’ll get a slight knee thing on Sumo so wanna start deloading and I’ll test in 6 weeks. Probably do TnGx2. Sumo still got stronger so even though I didn’t technically hit 585x3 I know I could have but I’m spend now and wanna focus on squat number going up.

[JRMoore82]

From last week.




LOWER DYNAMIC

Squat
45x5
135x5
225x3
315x2
405x2
495x2
525x2
420x2x3 (Paused)
365x2x3 (Paused)

Deadlift
225x2
315
405
495
565


Squats are going up but Deadlift was slow. I think the best course is to also deload deadlifts so I can allow squats to keep rising.

[JRMoore82]

Short and simple

Failed Paused bench 345x2.

Still feel tired.

I have no meet.

Deload rest of the week.

See you Monday.

[JRMoore82]

I haven’t logged cause i just did the deload and no idea of how to do my program. Decided to focus on front squats this cycle so I need a 1RM right?

Well hit 385 easily.

[Jason2459]

Awesome job man. That was definitly no 1RM. Way to easy.

[JRMoore82]

Awesome job man. That was definitly no 1RM. Way to easy.

Tell my upper back. 🤣

Yeah I probably could get 405. But I felt it in my back maintaining tightness which is a good thing cause I know what to train around now.

[JRMoore82]

LOWER DYNAMIC

Squat
45x5
135x5
225x3
315x2
405x2
455x2
475x2
380x2x3 (Paused)
330x2x3 (Paused)

Deadlift
225
315
405
495x5x1

Trying a closer deadlift stance.

[IronKrazy]

Short and simple

Failed Paused bench 345x2.

Still feel tired.

I have no meet.

Deload rest of the week.

See you Monday.

You're more machine than human Jay! But even machines break down a little. It'll come back to ya, the fire always does.

[JRMoore82]

LOWER VOLUME

Front Squat
45x5
135x5
225x5
245x5

Back Squat
295x5x6

TnG Sumo
225x2
315x2
405x2
495x2
515x2

Calf raises 475x5x20


Oof. All done.

[JRMoore82]

Benched 245x5x5 and beltless rack pull 545x3x1. Short workout cause I missed Tuesday.

[JRMoore82]

LOWER DYNAMIC

Squat
45x5
135x5
225x3
315x2
405x2
455x2
495x2
395x2x3 (paused)
345x2x3 (Paused)

Deadlift
225
315
405
495
545
565x3x1

Gettin back into it. Gonna keep deadlifts on dynamics to x3x1 cause I wanna do beltless rack and then I have TnG Sumo so wanna not over fry.

[JRMoore82]

LOWER RAW

Front Squat
45x5
135x5
225x5
255x5

Back Squat
305x5x6

TnG Sumo
225x2
315x2
405x2
495x2
525x2

Calf raises 485x5x20


Peace

[IronKrazy]

Looks good brotha.

[JRMoore82]

Squat
505x2
405x2x3 (Paused)
355x2x3 (Paused)

Deadlift
585x3x1

Oof

[JRMoore82]

Personal stuff happened. So knew I was missing a week of lifting. Now back. Looks like February 9 is my next meet.

[JRMoore82]

LOWER VOLUME

Front Squat
45c5
135x5
225x5
275x5x5

Back Squat
325x5x5

TnG Sumo
225x2
315x2
405x2
495x2
545x2
555x2

WOOT! Not bad!!