Road to recovery and 1600

[JRMoore82]

375x5 squat. Aw fuk. Brb, 405x5 is next.

Absolutely disgusting! In the best way. Mirin' the weights you put up, dude.

Thanks man!

Partially your fault! :-D

[TypeNirvash]

Thanks man!

Partially your fault! :-D

Das fukkin' it. We're gonna' motivate our way to 500! And then into 600!

Our squats will be the squats that pierce the heavens!

[JRMoore82]

Das fukkin' it. We're gonna' motivate our way to 500! And then into 600!

Our squats will be the squats that pierce the heavens!

[tkonpk]

Such a good anime.

[themonkay]

Sik squats and deads man

[JRMoore82]

Such a good anime.

Frankenstein is probably GOAT anime character!!

Sik squats and deads man

Thanks!!

I will
Post a recap video at end of week with primary lifts. Just edit and all sucks.

[JRMoore82]

CHEST

All pressing movements with SlingShot

Bench
285x5x3
225x10

Incline
225x6
225x5x3

Low cable
Pullover
Calf stuff
Cardio

Did the bar. Felt fine. Did 95. Felt fine. Did 135. 2 reps into 5 and started to nag. Finished set. Threw slingshot on and finished out.

It's the times I am living in.

[JRMoore82]

SHOULDERS

OHP
165x5

Seated press
175x5x4

Side lateral
Upright rows
Barbell shrugs
Rope crunch

Season ticket holder for the Cardinals. Game tomorrow. Had to adjust. Wasn't a fan of doing shoulders day after chest but other options are arms (close grip) back (deads 2 days after legs) so whatever.

Got to 95 for OHP before shoulder started pissing me off. I definitely don't have the patience for this ****ing injury!

Soon..........

[TypeNirvash]

I'm coming for you, dude! Keep up the strong work!

[JRMoore82]

Not writing out my deadlift session cause I'm so pissed. My right leg is in a little pain due to the lovely warp in my CAP 86B

1500 pound capacity my ass!! 585 is max I've ever loaded and that was a reverse deadlift!!

**** YOU CAP!!

[JRMoore82]

585 on the CAP 86



So here's the game plan for anyone following at home. My 20kg OPB will be here end of day Tuesday.

I'll do a 1RM test on the bar to reevaluate where I'm at. Especially since I will have a good rest period.

[JRMoore82]

Picked it up at the UPS today!!



Dis gonna be good!!

SQUATS

385
405
435 (pinned)
385x3x3
315x6 (rep pr)

SUMO

405
455
505 (PR)
455x1,1,1 (never pulled 455 for reps

BENCH

Slingshot

315
335
355
375 (PR)
295x5x3
225x10

Ok not completely good. The bar is awesome. But it kicked my ass with the squats. Not used to such a stiff bar. Got used to the whip. Easy fix. Just need some time.

I thin I will dedicate some time to advancing my sumo. Two PR's two weeks. I have some form issues to worry bout but won't be a bad thing really. Drop my nuts and use hips all the way.

185 for bench before the nagging came in. February will definitely be a good time for the slingshot to come off!!

[JRMoore82]

I'm announcing my retirement from bosay building.

Even though I never competed.....or been skinny......or cared to be........

I want to focus strictly on powerlifting. So this 5 day **** is done. My squats are lacking, I did better following a SS style format, and squatting twice a week will be better.

I will be working it out but I know it will be a 3 day split. Lower vs upper. Sumos on leg day and conventional on upper.

But key will to be given a chance to squat twice a week.

[JRMoore82]

Well let's make it 4 days and call it even. I'll give it 4 week cycle and see how it goes. Frequency tends to work well for me at this point. Split as follows.

[JRMoore82]

MONDAY (upper)

Bench 5x5
Incline 4x5
Deadlifts 1x5
Kroc Row 5x15
Straight arm pull down 5x12
Crunch stuff

[JRMoore82]

TUESDAY (lower)

Squats 5x5
Front squat 4x5
Sumo 1x5
Barbell hip thrust 4x12
Good morning 4x8
Calf raises

[JRMoore82]

THURSDAY (upper)

OHP 3x5
Bench/bands 5x3
Close grip 4x8
Deadlift/bands 1x3
Bent over row 5x8
Barbell shrug 5x15
Curl
Abs

[JRMoore82]

FRIDAY (lower)

Squat (up to a 1rm warm up)
Squat/band/pause 4x3
Sumo/bands 1x3
RDLs 4x12
(Quad) Hack squat* 4x6
Calf raises

*Will start with hack but form always kills me. Will change if it is still problem causing.

[TypeNirvash]

Glad to know you've only retired from Bosay Building


And HOW THE FUK AM I SUPPOSED TO KNOW WHAT WEIGHTS YOU'RE USING!?!!?!?!

I NEED TO KNOW HOW FAR I AM FROM YOU

TFW coming into your log, and you're going to smack me in the face with a 405 bench out of the blue.

[JRMoore82]

Glad to know you've only retired from Bosay Building

It was a tough notice. Good thing no one noticed. 😝

And HOW THE FUK AM I SUPPOSED TO KNOW WHAT WEIGHTS YOU'RE USING!?!!?!?!

I NEED TO KNOW HOW FAR I AM FROM YOU

TFW coming into your log, and you're going to smack me in the face with a 405 bench out of the blue.

Lol.

Squat 385x3. 410 was highest I hit. I did good with the over ramping before my meet so I'll keep that up. (Increase 1 rep warm up by 10 and drop down. I.E. Hit 410 then 385 for working)


Bench it was only 375 and that was with the slingshot. 😝 I can't wait to see how February turns out though. But 185x5 before the nagging started is good!! I'll give the advantage to you.

Deadlifts. Well 505x1 for now. I got form issues so the bands will probably help with that.

And every time I see your log I go from



To..........

[JRMoore82]

UPPER DYNAMIC

OHP
165x3

Bench (pause)(blacks)
225x4x3

Close grip
225x4x6

Deadlift (pause)(black)
225x3
275x3x3

Row 105x10
Shrug 265x4x15
Curl 50x10
Rope crunch 70x4x15

Good times by all to be had!! I can tell the deadlift pause bands will probably pay off. I get further and further along before I need the slingshot. Wanna rip it off but patience.

[JRMoore82]

Lower Dynamic

Squat
415

Squat (pause)(black)
255x5x3

Sumo (pause)(black)
225x3
275x3x3

RDL
Calf raises

Felt good today. Sumo pause is a pain in the ass considering the hard part is off the floor.

[themonkay]

what do you mean by blacks?....







no like srsly though

[JRMoore82]

what do you mean by blacks?....







no like srsly though

Bands

Black bands.

[themonkay]

Bands

Black bands.

sir, music is a universal culture.....


ok that's what I get for not watching the vids yet...mah bad


I've actually been thinking about buying bands myself on my xmas lifting splurge

[JRMoore82]

sir, music is a universal culture.....


ok that's what I get for not watching the vids yet...mah bad


I've actually been thinking about buying bands myself on my xmas lifting splurge

No worries. I get how it could look Like that.

I liked them a lot with my bench and squat last time I used them right before my meet. They helped a lot with acceleration for sure.

I'm debating picking up red or green. The Reds I'm afraid though will be incredibly weak.

[JRMoore82]

I was waiting to post this till I had more answers. I do now. So yesterday's workout

UPPER VOLUME

Bench
305x5x5 (pop)

Incline
225x4x6

Deadlift
495x3
405x6 (back off PR)

One arm
80x3x10

I didn't feel comfortable going on past that point. I warmed up to 225 without the slingshot. On the last set of 305 I felt a pop in my injury. But it felt really really good at first and I had a instant increase in ROM. It felt tender with weight but not painful per say.

I called my practitioner friend. Talked for a little bit but she feels confident it was scar tissue (which would be good).

Told me I would know more in the morning. Check for bruising swelling and go from there.

No bruising. No swelling. I actually picked up a 35lb dumbbell at my work gym and was able to rep it out....no pain actually felt a lot easier minus it was difficult strength wise but it was the best I've felt in awhile.

[TypeNirvash]

^Stay safe dude, don't be popping any ligaments.

Serious work with the bench. Gonna' step up my work, and hit the gym for the first time after vegas today. I think you're pulling ahead of me. Can't have any of that now.

sir, music is a universal culture.....


ok that's what I get for not watching the vids yet...mah bad


I've actually been thinking about buying bands myself on my xmas lifting splurge

TFW can't rep Monkay again for the double whammy.

[tkonpk]

Good work man, keep it up!

[JRMoore82]

^Stay safe dude, don't be popping any ligaments.

Serious work with the bench. Gonna' step up my work, and hit the gym for the first time after vegas today. I think you're pulling ahead of me. Can't have any of that now.






TFW can't rep Monkay again for the double whammy.

Safety is huge for certain man! I freaked out even though it felt good. I honestly grilled her with her answer cuz it sounded weird. But it made sense.

She is adjusting my workout now though. You got time to get ahead on the bench! She still wants me using the slingshot for bench til February like planned.

But she wants me to take advantage of the scar tissue and only free weight OHP in order to strengthen the rotator and front deltoid. Makes sense.

I'm coming for you Balboa!!!