Road to recovery and 1600

[JRMoore82]

Here’s pics of the plates and them on the bar. On the tree I have four could possibly fit 5. The old plates only 3 and no more. Took screenshots of squats and sumo with equivalent weight for comparison purposes.

https://imgur.com/a/7OE73

[JRMoore82]

UPPER RAW

Bench
225x5
275x3
280x5x5

Standing OHP
125x4x8

Deadlift
405
495
545
585
615 ( CrossFit legit. Not comp legal)

One Arm Seated Row
75x4x12

Barbell Curl

Felt froggish. Decided to deadlift. Got the 585 and felt good. Said let’s go for a PR. Bar got a little in front, got it up to hips but couldn’t finish lock out. Glutes were all like “nah nah we cool” so dropped it.

Oh well. Progress.

[Jason2459]

ummm... more like strongman legit? Crossfit don't go that heavy.

[JRMoore82]

ummm... more like strongman legit? Crossfit don't go that heavy.

Bwahahaha!!

[JamesA1990]

Here’s pics of the plates and them on the bar. On the tree I have four could possibly fit 5. The old plates only 3 and no more. Took screenshots of squats and sumo with equivalent weight for comparison purposes.

https://imgur.com/a/7OE73

Aw heeeeeeell yea

Deadlift

615 ( CrossFit legit. Not comp legal)

Felt froggish. Decided to deadlift. Got the 585 and felt good. Said let’s go for a PR

aw heeeeeeell yea

[JRMoore82]

LOWER DYNAMIC

Squat w/wraps
405
495
545
435x2x3
380x2x3 (raw)

Paused Squats
325x5x2

Sumo
405
495
535x5x1

Squat felt strong but lost a little positioning from that heavy dead Tuesday. But still felt good about it.

[JRMoore82]

UPPER DYNAMIC

Paused Bench
275x3 (raw)
325x3 (Mad dog)
370x3x3 (MD)
290x2x3 (raw)
260x2x3 (raw)

Barbell Shrug
260x5x15

Superset reverse tri/rope hammer
75x4x10

[JRMoore82]

LOWER RAW

Front Squat
225x2
275
315
275x5x5

Back Squat
365x5x5

TnG Sumo
405x3
475x5

RDL’s
295x4x6

Was super tired. Decided to hit PR’s instead.

[JRMoore82]

UPPER RAW

Close Grip Bench
225x5
275x3
285x5x5 (set PR)

Standing OHP
135x4x8

Conventional Dead
495x5x1

Seated One Arm
80x5x12

Bench is about tapped til i need to deload. But it’s making progress.

Did conventionals to clean up form. I’ll go back to Rubish rows. But since I’m going to do some 1RM testing on the 20/21 wanna dial in my form. Going to give 615 another crack then.

Next week I’m gonna taper a little bit. I’ll do my normal raw volume days but dynamic will be short.

Wanna hit PR’s so gonna aim for 585/385/615. Will gauge how it all feels and make any adjustments to training. Wanna hit a streak going into gear so i can have a good meet but have something good going into raw meet.

[IronKrazy]

Solid work. GJDM. That 315lb front squat makes my spine jump out of my back. Keep it up!

[JRMoore82]

LOWER DYNAMIC

Squat w/wraps
515
555
445x2x3
390x2x3 (raw)
335x5x2 (paused raw)

Sumo
555x5x1

What a day!!

[JRMoore82]

UPPER DYNAMIC

Paused Bench
295
335x3 (Maddog)
385x3x1 (mad dog)
310x2x3 (raw)
270x2x3

Deadlift
495

Barbell Shrug
270x5x15

My body is finally hitting the screw it point. It’s obvious time to taper and test.

Gonna just go in Monday and rep out 495 with wraps. Tuesday hit some light pause. Rest then test following Monday.

Honestly if i test and get 585/375/615 this cycle will be a success to me. PR’s across the board.

This weeks vid with 315 Front Squat

[JRMoore82]

Wasn’t trying for heavy today.

Decided let’s hit some PR’s just to feel good for Monday.

Squat PR 495x3. Hit a Paused PR for 405

[JRMoore82]

[JRMoore82]

Well. Even though I squatted and pulled sumo Monday (545) I decided to.......

MOCK MEET!!!!

Squat
405
495
550
585 (PR!!)

Bench
275
315
345 (got a bad ab cramp when using leg drive. No thanks Jeff)

Sumo
405
485
540
585
615 (the **** you I squatted reps and pulled Monday instead of properly resting like it was a real meet so I’m counting it type PR)

Be back with thoughts later. Video

[JRMoore82]

It’s obvious for squats I got some mental barriers to break. So going to 3x3 (no OWR) and gonna get at it.

Bench was weird but 345 felt fine other than cramp. Will switch to a Paused 3x3 with a slingshot AMRAP after. Since getting into shirt soon raw day needs to not kill me.

Deadlifts are good. Gonna keep going.

[JRMoore82]

Lolz!!

Me at my daughters b-day party!

[Jason2459]

lol that's awesome.

[Jason2459]

oh, and kick ass on the PR

[JRMoore82]

LOWER RAW

Front Squat
275x3
315x5x3

Back Squat
405x5x3

TnG Sumo
475x2
505x3

Short workout week this week due to thanksgiving holiday. So did x3 instead of x5 and dropped RDL’s

I’m going to add a rep each week and should hit the rep goals ahead of schedule.

[JamesA1990]

Lolz!!

Me at my daughters b-day party!

oh fack that id be too worried id snap my neck

mirin

[JRMoore82]

oh fack that id be too worried id snap my neck

mirin

There is no fear in this dojo!!! :P

[JRMoore82]

UPPER RAW

Close Grip Bench
275x3
315x5x3 [set PR]

Standing Military
140x4x8

Face pull x4x10
Seated cable row x5x20
Concentration Curl x4x10
Rope Crunch 4x10

This is what my uppers will Be now. Gonna stop Barbell rows/conventional deads and smash the back and work core.

[JRMoore82]

LOWER RAW

Front Squat
275x4
315x5x4

Back Squat
405x5x4

TnG Sumo
405x4
475x3
505x4

RDL’s
325x4x4

This was one god awful workout. Struggled to get through. More than likely from all the time off over two weeks.

[JRMoore82]

UPPER RAW

Close Grip Bench
315x5x4

Standing OHP
145x4x8

Face pull 85x4x10
Seated row 85x5x20
Concentration Curls 20x4x12
Rope Crunch 85x4x10

That last rep of the last set bench was a bit of a grinder. Still, 1 away from the set/rep goal.

Gear on Thursday.

[JRMoore82]

LOWER SINGLE PLY

Squat straps down
495x3
545x2x3

Sumo straps down
495
545 (fail)
495x3x1

Squats were high. Lol. But needed to get back into groove. Got deeper as I did more sets (still only a half) but again reboot.

Forgot I need to move slowly on deads in Gear. So 545 got in front before I pulled into suit. Oh well. I’ll get there. Got till April.

[IronKrazy]

JR Crew checking in. Still kickin ass I see. Alllll aboard the gainz train!

[JamesA1990]

JR Crew checking in. Still kickin ass I see. Alllll aboard the gainz train!

JR Crew checking in

choo choo all aboard

[JRMoore82]

JR Crew checking in. Still kickin ass I see. Alllll aboard the gainz train!

Lol. Not so much today! But thanks!

Bench tomorrow should be awesome!!

JR Crew checking in

choo choo all aboard

Get some sleep!! You gotta crush it tomorrow!!

[JRMoore82]

UPPER SINGLE PLY
#youknownothingjonsnow

Super Katana Bench
325 (raw)
375x3 3”
425x3 3”
455x2x2

Barbell shrug 315x5x15

Brutal. I sat the shirt all the way (thumbs out) and getting 425 to even touch with a 3” was a nightmare. And my body isn’t prepared to handle 455 for reps again yet.

So next gear week will jump to x3x3 and down to 2” here out. If it locks at lighter weights it locks.

Comparing this week’s Gear stuff to when I first started not too bad honestly. Yeah it’s ugly but this is my second cycle in gear but it looked better than the first. Jealous of dudes that just hope right back in and nail ****. But those guys are also elite.

Soon...............