LOWER RAW
Front Squat
275x5
315x5x5
Back Squat
405x5x5
TnG Sumo
475x3
505x5
RDL’s 325x4x6
Two of the training cycle goals done. I definetly pushed the front squats. Hit a sticking point but still got it. Won’t hit 325x5x5 BUT I have gotten it up from 255x4x5 to where I am so that’s a huge win!
Going to get out of heels now, put fronts behind Sumo’s and add reps and probably go to Good Mornings.
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Thread: Road to recovery and 1600
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12-04-2017, 12:35 PM #691
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Last edited by JRMoore82; 12-04-2017 at 05:05 PM.
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12-04-2017, 04:56 PM #692
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12-05-2017, 05:35 PM #693
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER RAW
Close Grip Bench
275x3
315x3x5
225x2x8
Standing OHP
150x4x8
Face pull 90x4x10
Seated row 90x5x20
Concentration Curl 25x4x12
As far as I’m concerned I got the 315x5x5 goal. My shoulder was bugging me and I’ve hit 315x5x3 and 315x5x4 and safe than sorry at this point.
But I can tell I will need to rethink my raw volume days. This Monday and Tuesday after my single ply days are brutal if I progress at a 5x5 and I’m not doing a raw meet next. I’ll keep my TnG’s at x5 but everything else is going to a x5x8. Main focus being form and crazy speed. Should leave me in a position to tax my body on a Gear day but leave energy in the tanks to hit volume.
The goal now to carry on 3x3 till 6 weeks out from meet the hit doubles up to meet.
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12-05-2017, 05:50 PM #694
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Damn good front squat progress.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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12-05-2017, 06:08 PM #695
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12-07-2017, 01:05 PM #696
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER DYNAMIC
Squat w/wraps
405x3
455x3x3
Paused Squat
405x5x1
Paused Sumo
455x5x1
Little secret. I’ve been doing all the upper body pulls to beef up my upper back. Going to give low bar/thumbless another go.
And it felt great! Yeah my ass is sore (no homo) but I can sink lower and get a great rebound from it. So scratch doing squats x5x8 cause I need to dial in form and x5 will be it for reps.
Also gonna ditch TnG sumos for a 10 sec cluster x5. Decided to do 3sec pause work instead and that will do it for death wish.
Long weekend. See you Monday!!
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12-07-2017, 01:06 PM #697
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12-11-2017, 11:25 AM #698
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER RAW VOLUME
Low Bar Squat
315x5
370x5x5
Cluster Set Sumo
475x3
525x5
Good Morning
155x5x8
Front Squat
95x5x8
Glad I went conservative for low bar. 315x5 was easy but forced myself to stay at 370. By 4th Set that back pump. Will jump to 385 next week then progress.
Lol’ed at failed front squat. Tried doing 155 after sumos and fwarking died at rep 1. So gonna do good mornings first then fronts since I’m just doing x8 for speed. Good bye 315 Front. See you in a year. Lol.
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12-12-2017, 06:55 PM #699
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
UPPER RAW VOLUME
Close Grip Bench
235x5x8
Standing Press
155x4x8
Face pull 95x4x10
Seated row 95x5x20
Concentration Curl 30x4x12
Cable Crunch 95x5x10
Have the levee belt on to work on setup for Gear. Weight was easy enough. Got gassed at last two reps. Guess going from 25 total reps to 40 will do that.
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12-14-2017, 05:31 PM #700
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
SINGLE PLY LOWER
Squat
495x3
565x3x3
Sumo
495
545x3x1
Still gotta get the legs up a little more in the suit. But it’s only my second session back in Gear.
Squats were a little deeper but just trying to rework the suit and get faster. Plus first day thumbless and I felt a lot more upright!! I’m guessing next session when I hit 585 I should be right near depth considering it took 660 with straps up to hit depth (barely) at my meet and I had to stay in the hole longer than I should in Gear.
Sumo felt better. Still funky and still 70 under raw.
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12-15-2017, 01:40 PM #701
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
SINGLE PLY UPPER
Bench
335 (raw)
385x3 2”
435x3 2”
455x3x3 2”
Barbell shrug 325x5x15
Incline curl/tri push Superset 30/95 x4x10
Getting there. Felt pretty alright today. Firearms were murder last set. Ever since I put the shirt to full tightness the stroke feels a lot better.
Not uploading weekly stuff. Cause I’ve deloaded all around and most gear work looks like ass getting back into it.
But here’s today’s bench just cause for the Gear guys if you remember how my old bench looks, this looks a lot better.
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12-18-2017, 12:16 PM #702
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER RAW VOLUME
Squat
315x5
385x5x5
Sumo Cluster Set
495x3
535x5
Good Morning 165x5x8
Front Squat 105x4x8
Not bad. Form is sloppy still with thumbless but hell. In time.
This volume day again after gear work killed me. So my plan will definetly be kill myself on Thursdays and take what I can Mondays.
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12-19-2017, 05:13 PM #703
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12-21-2017, 12:13 PM #704
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12-21-2017, 07:36 PM #705
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12-21-2017, 08:43 PM #706
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12-22-2017, 02:08 PM #707
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12-22-2017, 02:15 PM #708
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Great job man. Looking forward to the 495 set.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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12-22-2017, 03:10 PM #709
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12-22-2017, 04:07 PM #710
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
APRIL 15 MEET
January is right around the corner. Time to start figuring out where to go and putting the numbers game plan together.
So I’m still training at a weight of 285-292. To make matters worse my quads blew up from all that front training and the old Super suit is way to tight in the leggings.
I went to the lifters data base and printed out my lovely bomb out to put up on my wall for motivation. While I was there I went to check on state records and AZ is not a very strong equipped state. Current total for the 120kg+ is 861/1895.
So I ordered a new Super Centurion (thanks Jason, Ken is awesome!) and am going to just comfortably compete in the 120kg+ class. I can easily take the bench if I keep working the shirt like it’s been going but I’ll set my eyes on the total.
Squat
635 690 725
So 660 moved easy at the meet. Getting into the hole was the problem. I think once February hits I’ll go to a top x3 set with a +30 straps up after and a walk out and that will solve the craziness I had last time. Considering my raw squat is moving I think this will be a solid effort.
Bench
510 555 585
Considering 455 is struggling to get a 2” to touch hopefully I can get 510 to touch in time. Should be able too. I’m going to keep working 2” till February then go to a 2x3 2” and then one rep to touch.
Deadlift
580 630 660
I think the bigger suit will help me pull easier. This is probably the only lift that will change as training goes on.
Thing is, if I can hit a 725 Squat then just a 550 bench it would only take a 625 pull to snag the total. I hit that sloppy 615 gym rep raw and since my squats have been getting stronger so has my Sumo so 625 is not some crazy thing. I’ll keep going with x3x1 and add 5kg/10lbs to that for my second attempt at the meet.
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12-23-2017, 02:49 AM #711
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12-24-2017, 08:12 PM #712
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER RAW VOLUME DAY
Squat
375x3
395x5x5
Sumo
495x3
535
Late workout cause kids are older so no Santa crap.
Gonna remodify workout cause I shouldn’t be so sore going into a volume day plus I’m pretty much 3 months out anyways. So just doing a x3x5 on volumes and a top x3 on dynamic days with a top rep afterwards. Sumo on Monday is gonna be a top rep to help tapper off fatigue.
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12-26-2017, 01:36 PM #713
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Benched 250x5x8 and stopped.
Just flat out tired and shoulder was nagging me. I have a new squat suit to break in Thursday and if I have to choose what day to push it it’s not a upper raw volume day.
Looking ahead I have 3 geared days before I’m out of gear for 3 weeks then I have to get into a peaking program. So I’ll probably try on the 25th of January to hit a 675/535/615 as long as I can get my energy back in check.
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12-28-2017, 01:06 PM #714
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Lower Single Ply
New super Centurion
Squat
405x2 (wraps)
495x2 (all straps down down)
545x2
595x2
625
Sumo
405
495
545
Not bad for a first day. Was getting to half-ish squats in a brand new suit. Plus I haven’t had over 600 on my back since the meet.
Wished deadlifting would have gone better but the suit smashed the hell out of my hammy on 545 and my ab felt Uber tight trying to get into position for a 585.
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12-28-2017, 02:29 PM #715
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Ah hell yeah. Nothing like breaking in some new gear. Few more sessions and you'll be good to go.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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12-28-2017, 02:47 PM #716
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
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12-29-2017, 03:29 PM #717
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Single Ply Bench
335 (raw)
385x2 (S.K)
425
465
Went to unrack 495 and shoulder just felt off so rather not.
So I’m not working out next week. Need to let these little nagging things go away.
Switching my single ply days around. Gonna start hitting Gear on mondays and Tuesday. I go into single ply days way to taxed.
Gonna do a top x3 in single ply or wraps and take what I get.
Bench will still be 2x3 2” then a touch after. Gonna let bench be main focus for next 12 weeks.
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01-04-2018, 12:18 PM #718
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
Went into gym to get some base numbers for training. I’m going to try and start low 12 weeks out and midway dump all accessories and peak out.
So like today squatted up to 515 (straight raw) without psyching out or any unconfortness crept in. Gonna treat it like it would have been a second and work up from what would have been a last warmup attempt.
So raw 3x3 will start at 435x3x3, add +50 for a top x3 in wraps and add +100 for wraps/straps down top x3
Sumo raw starting at 475x3.
Will check out bench tomorrow.
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01-08-2018, 02:03 PM #719
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
LOWER SINGLE PLY
Squat
495x2 (wraps only)
565x3 (straps down)
585x3 (straps down)
615 (full gear)
Sumo
485
525x3x1
Suit sat really well today. Didn’t even need powder. I’m going to stop putting the suit on for 495 for multiple reasons. Was only going to hit the 565 but realized might not be best to only do one set in a suit. 585 was about an inch high but only 2nd day in this suit. The 615 was Snoop Dogg high.
Sumo felt fairly good. Might move up to 545 next Gear day.
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01-09-2018, 12:57 PM #720
- Join Date: Jul 2014
- Location: Phoenix, Arizona, United States
- Posts: 19,241
- Rep Power: 102419
SINGLE PLY BENCH
Bench
285x3 (raw)
335x3 (slingshot)
375x3 (slingshot)
415x3 2” (super Katana)
445x3x3 2”
Barbell shrug 345x5x15
Curl/tri pushdown Superset 30/50x4x12
Started getting 445 to touch to 2” board consistently. So the chest plate is finally loosening up. Starting to understand the shirt more as well.
Think I’ll start doing 3x3 2” then do a single to touch.
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