Road to recovery and 1600

[JRMoore82]

Holy chit, dude. The only lift I can even come close to holding a candle to you on is bench. Everything else is lightyears ahead of me.

GJDM.

Thanks!!

But I ain't stepping into a ring with you!! I ain't trying to be the mop you wipe the floor with.

[TypeNirvash]

Thanks!!

But I ain't stepping into a ring with you!! I ain't trying to be the mop you wipe the floor with.

lol man, as long as you have fun in the ring with me that's all that matters. I've always regarded it as an activity of passion and respect. It's not about hurting people, it's about two men coming together with the intention of teaching each other through competition

[BluSteelSeattle]

I think you would be better off pulling only once a week. I bet your squat would shoot up faster if you cut back your deadlifting frequency. You can still get a decent amount of volume like 15K-20K lbs in a 2 hour time frame pretty easily once per week.

[JRMoore82]

I think you would be better off pulling only once a week. I bet your squat would shoot up faster if you cut back your deadlifting frequency. You can still get a decent amount of volume like 15K-20K lbs in a 2 hour time frame pretty easily once per week.

I can consider it but I only have about 4 weeks before my A B sessions start. My squat 1RM was only 350 back in September. For the time just gonna finish off this programming and after my meet can plan into it.

[JamesA1990]

lol man, as long as you have fun in the ring with me that's all that matters. I've always regarded it as an activity of passion and respect. It's not about hurting people, it's about two men coming together with the intention of teaching each other through competition

you guys done talking about having fun with each others rings??

Keep on keeping on, Jay

[TypeNirvash]

you guys done talking about having fun with each others rings??

Keep on keeping on, Jay

Fuk man, I knew that that comment was going to get turned sexual.

Either way, you gave me a hearty lol so for that, I salute you.

[JRMoore82]

Lower Volume

Squats
475
415x5 (2x3)
315x5

Front Squats
225x2x5 (x4)(x3)

Sumo
455
495x5
405x4

Barbell hip thrusts
225x10

Good mornings
205x6

Standing calf raises


1st sessions after a deload always suck! Ah well. Still happy with today's work.

[JRMoore82]

Upper Volume

Bench
295x4 (raw)
335x4 (2x3) (slingshot)
225x10 (raw)

Incline
175x10 (x8)(2x6)(raw)

Deadlift
475x5
315x5 (static hook grip hold)

Seated row
Straight arm row
Rope crunch

Today felt like a good day! Might have gotten the 5th rep of 295 but first real working set back so no need to rush. Might just change rep scheme to 3 for a bit till the bottom of press catches up.

This is why I have a feeling the conventional is a mental issue. Before 475 had to be clustered to hit 5. Hit all 5 relatively smoothly with a 2-5 second pause just to reset. Oh well.

Pissed I didn't record my 225 set. Honestly thought I had only like 6 in me after rehabbing. Fwark me!!

[JRMoore82]

Volume Video

[JRMoore82]

Lower Dynamic

Squat to 485

Revere band squat
405x2
455
495
525x2x1

Reverse band sumo
315x3
405
495

Called it a day there. Reverse bands are fun! But I was not prepared for how taxing they can be on the squat version. There will be payoffs for sure. But I'll need to adjust my work outs a tad.

Plus I can't do sumo in my cage anymore. Can't spread my feet very well inside it. The whole purpose of reverse bands is just to put the weight in my hands.

So Tuesday I will do reverse conventional deads

Thursday sumo speed pulls
Friday. Working set conventional.

[JRMoore82]

Upper Dynamic

OHP
165x3x5

Reverse Band bench (-80 bottom)
225x5
315x3
365
385x2x1

Reverse Band Deadlift (-125 on ground)
585 top

One arm row
Shrug
Superset curl/extension
Rope crunch

It it was a pretty good day yesterday! I definetly believe in the mental aspect of the game. The first time I went to do the 585 I psyched myself right out of it. It's only 475 on the ground with the bands and I couldn't move it. Walked away shook it off and pulled the bitch!!

Also got up to 545 with the hook grip! Yay!!

[JRMoore82]

Lower Volune

Squat
Up to 495
425x3x3
315x8

Front squat
235x4x5

Sumo
Up to 495

Too much drinking last night. Coupled with widening my squat stance (yay) made for a DILIGAF workout. **** it. One day ain't the end of the world.

[JRMoore82]

Dropping off Thursday Friday clip.

[JRMoore82]

Bench Volune Day

Bench
Up to 335 (raw)
295x2x5 (raw)
345x2x3 (SS)
225x12 (raw)

Incline
185x4x8

Reverse Conventional
Up to 600

One arm row
Lat pull down
Core

Great workout today! Glad I could get the 295 without the slingshot. For the time being till after my meet I think I'll stick to 2 sets raw and 2 with the Slingshot.

The 600 reverseband was a fun lift!!

[JRMoore82]

Lower Dynamic

Squat
Up to 505

Reverse squat
545x3x1

Sumo
505x3

RDL
Calf stuff

Keep on trucking!!

Starting next week it's time for A B routine with heavy trips!

[TypeNirvash]

Lower Dynamic

Squat
Up to 505

Reverse squat
545x3x1

Sumo
505x3

RDL
Calf stuff

Keep on trucking!!

Starting next week it's time for A B routine with heavy trips!

TFW squat is at 545... Holy fukking chit man.

[JRMoore82]

TFW squat is at 545... Holy fukking chit man.

Haha! That is reverse bands so not that impressive. With the bands I have it set for it's about 415 at the bottom.

[JRMoore82]

Decided to just have some fun in the gym.

Bench up to 325

Reverse band bench
365
385
405

Conventional
Up to 525
495x2x3

Ripped my callus on the 525. **** happens. Oh well! Weekly up soon.

[JRMoore82]

Weekly Clip

[JRMoore82]

Squat
360
405
465
490
515
445x2x3
405x3

Sumo
385
435
495
545

Had to stop there. Completely tore off my callus. Way to much pain to even grab with straps. Oh well. I'll finish this week with straps and work hook grip more next week. Still got time on my side.

[BluSteelSeattle]

Squat
360
405
465
490
515
445x2x3
405x3

Sumo
385
435
495
545

Had to stop there. Completely tore off my callus. Way to much pain to even grab with straps. Oh well. I'll finish this week with straps and work hook grip more next week. Still got time on my side.

Congrats on the 515 squat!!!

[JRMoore82]

Congrats on the 515 squat!!!

Thanks mane!!

[JRMoore82]

BENCH

Up to 335 (raw)
305x2x3 (raw)
355x2x3 (slingshot)

CONVENTIONAL

Up to 535
505x2x3
405x4

This ****ing callus still was annoying!! Even during bench press!! Oh well......suck it up Buttercup!!

[TypeNirvash]

Holy **** man.... Every time I come in here...

[JRMoore82]

Holy **** man.... Every time I come in here...

Ha! That's how I feel every time I see your bench workouts! Glad to return the favor! :-D

[JRMoore82]

Real quickly since I know I have a couple new guys and I don't think I've ever explained high warm up reps and low working reps crap before.

Last meet I did Over Warm Up reps followed by working sets and I saw great progress that way. It's only a 3 minute rest between 80%-100% and working set reps

It helps me focus in on heavy singles as well as start narrowing in on attempt selection. I don't usually test at this point since I get taxed heavily doing 1RM days and a week off from lifting always does me wonders.

[JRMoore82]

SQUAT

Up to 525
455x2x2
405x4

SUMO

Up to 555
525x2x1
405x6

I hate working out first thing in the morning. I'm slow. Sluggish. It's just frustrating in the middle of a cycle. Once I hit 420 squat on my warm up I knew it was going to be rough. Mentally I wasn't there. But I still hit 525. The 2nd rep of 455 was such a grinder I decided just to hit it for 2x2. Same with sumo. Hit my OWR and hit 2x1. Decided to AMRAP 405 (never tried before) just for a ego boost.

Plus I cut 6lbs this week. So that wasn't a plus. Oh well. Next week I have to travel on Wednesday for work and my wife has a play on Sunday. So will be working out Sunday Tuesday then Friday coming up.

Plus my callus will be healed by next Friday!! Yay!!

Video as soon as it uploads.

[JRMoore82]

WEEKLY VIDEO

[JRMoore82]

BENCH

Up to 330
315x2x3
365x2x3 (slingshot)
225x13

CONVENTIONAL

Up to 545 (missed 545 at lockout)
515x2x2
405x7

Dog **** workout take 2. Bought medical tape. Hook griped 545 ok. But went potatoe and moved slow and didn't use my ass to lockout.

Good news only 3 lbs now away from the top of my weight class thankfully.

[JRMoore82]

SQUAT

Up to 470
Failed 510
455
425x2x3

SUMO

Up to 495

Done for the day. Squats moved slow (again) and hip flexors ain't firing. I think after Friday I'll decide if I truly am doing sumo for my meet or not.

Either way. I'll take a deload now on my squats and have momentum going into my meet. It's not that bad.

No matter what I've progressed each lift and will easily beat my old score.