Road to recovery and 1600

[JRMoore82]

LOWER

Squat
485x3x1
405x3
355x3

Paused squats
305x5x2

Sumo
525x3x1
440x3
385x3

Just gonna put up daily workouts for next set of weeks. This one has my 525 squat and the 475x3 from last week.

[JRMoore82]

UPPER

Comp w/bands
295
315x3x1
265x3
230x5

Speed conventional
450x5x1

[JRMoore82]

LOWER

Squat
455
495x3x1
415x3
365x3

Paused w/bands
315x5x2

Sumo
455x5x1

Something clicked with squat doing paused work. Will see Monday if it transfers over.

Funky sumo day. Form kinda all over.

[JRMoore82]

UPPER

Comp bench w/bands
320x3x1
270x3
235x5

Deadlift
525x3x1
440x3
385x3

Back too weekly next week. Hate dailies.

[JRMoore82]

LOWER

Squat
405
475
515x3x1
435x3
380x3

Paused w/bands
325x5x2

Sumo
540x3x1
455x3
395x3

Happy with the workout. Definitely feel I will hit some PR's for squat and sumo June 2nd. 585 at least!

[JRMoore82]

UPPER

Comp bench w/bands
330x3x1
280x3
245x5

Deadlift
475x5x1

Ya buddy.

[JRMoore82]

LOWER

Squat
525x3x1
445x3
385x3

Paused w/bands
330x5x2

Sumo
475x5x1

No more bands or paused after today. Yay!!

[JRMoore82]

UPPER

Comp bench
340x3x1
285x3
250x3

Deadlift
540x3x1
455x3
385x3

[JRMoore82]

LOWER

Squat
545 (gym pr) x2x1

Sumo
565 x2x1

Holy crap. Shoulder was bugging me on squats. Slammed my finger between plates.

[JRMoore82]

UPPER

Comp bench
350x3x1
295x3
255x5

Deadlift
565x2x1

Pulled heavy today so I can pull heavy again Monday and Tuesday and rest out before testing.

At this rate I will Pr my bench. Question is how much?

[JRMoore82]

LOWER

Squat
565
450x3
405x3

Sumo
495x5x1

I had to hit a PR. With my shoulder and all I was talking myself out of lifts. Even with a short rest and no nose tork it moved pretty well!!

Hit a 575 Monday, do 80% Thursday, "openers" Monday then test a week later.

[JRMoore82]

Tired today. Hit a comp 355 and deadlifted 495

Video with sumo and squat 565 PR

[JRMoore82]

If I had to make up attempts for a meet at this point (2 weeks out) it would look like

Squat
545 595 625

Bench
340 370 390

Deadlift
545 595 625

As long as the fatigue goes down Monday will squat and deadlift 585x1, hit some drops then taper.

[JRMoore82]

Well just gonna go for 585 squat in a couple weeks. I would need to go from 485 to 545 on squats and my body can't really handle that (my lower back). I untracked the 545 and if I would have attempted it it would have zapped me regardless if I got it or not.

So 515 555 585 it is.

Sumo I hit 585 with short rest however!!

[JRMoore82]

Not a 2 day believer, but since I didn't get a great squat day in cause of the 405 485 545 jump went back and adjusted my jumps. 465 to 515 to 555 (kept 3 minute rest) was fine. Thought about hitting 585 but fatigue would have screwed it. Will try again Thursday same set up to plan out attempts.

[JRMoore82]

Comp bench

365x2x1
315x3
275x5

Deadlift

Up to 545

Hit my last grinder 3rd attempt TWICE with short rest!! Friday will be last heavy bench before mock meet.

Worked up to 545 conventional. Just not feeling as confident with it. Gonna pull sumo.

[JamesA1990]

Looking forward to seeing these maxes!!

[JRMoore82]

Looking forward to seeing these maxes!!

I'm pumped to see where I can take the bench and sumo too!

[JRMoore82]

Today was exciting. Still trying to figure out squat jumps and what to aim for. Decided to go to 555 again.

Well 515 flew. Then I didn't take 555 seriously. Didn't let the weight settle, it hit the cage, took a big step back and almost lost it. Reracked it. Almost stopped there but then 555 started to mentally screw with me. So got under it and squatted it.

I'm gonna still aim for 605. I don't think 585 after the rest is going to be any issue. I've already hit 565 so 575 for a 2nd won't be scary.

Sumo decided to hit my opener. Went from 495 to 550. Boom! No problems.

[JRMoore82]

Skipping bench today. My tie in muscle is just too naggy to wanna use it. I'll just hit my squat opener and bench opener Monday and rest out for a full week. I should easily hit 375 for a second attempt. So gonna go for 345/375/??? If it's being a good day I'll go for 405!

Also after I post the mock meet I will start a new log. I'll be really close to 1600. This training cycle has made me realize a couple things.

1) my form with squatting (back and all) is a lot better in a wider stance but I hate the speed out of the hole. Can't lift heavy that way. I practically plate to plate sumo pull. My feet are only in cause don't wanna smash my foot.

2) the bench hurts. Once I get deep enough into a training cycle the bottom part of my chest/tie in always starts to flair up. It's about longevity.

So for the Sept 23rd meet I will be entering my first ever equipped meet. That warrants its own thread. I won't stop raw completely, but my next meet will definetly be equipped.

[JRMoore82]

Last squat bench day. Squatted 475 to 530. It's just too huge a jump. Will make opener 515. Probably jump to 560 and gauge for either 585 or 600.

My foot slipped unracking 345 for bench. Still moved. So 345 will be opener.

[JamesA1990]

Keep with the one log, 1 log to rule them all!

Its fun too see the progress and the form changes over the months / years

[JRMoore82]

Keep with the one log, 1 log to rule them all!

Its fun too see the progress and the form changes over the months / years

So be it.

Gonna be crazy up in here.

[JamesA1990]

So be it.

Gonna be crazy up in here.

aww yeaa. If i was 10 years younger i would say its gonna be lit fam

[JRMoore82]

aww yeaa. If i was 10 years younger i would say its gonna be lit fam

Isn't it like fleek or something now?

Damn hipster kids.

[JRMoore82]

Mock meet.

Technically would have bombed. My wrist was bugging me on squats. Only hit a slow 555. Agrivated my shoulder on 345 bench (it flew) but missed 375 cause I felt that the setup was messed up so quit instead of injury and skipped 3rd attempt. Then on the 555 sumo I felt my ab strain. That was supposed to be opener and honestly with how bad it hurt during the pull I would have dropped out.

[JRMoore82]

No use crying over spilled milk. I know where I went wrong. What I need to change. Plus going into equipped I'll need to do what I was supposed to do in the first place and build. I chased plates. It got to me in the end. Lesson learned. Plus I always over shot.

So workouts getting ready for my 1st equipped meet. Focus on core, squat stance and thumbless grip and back.

MONDAY

Front squat (no belt)
5x5

Paused squat (no belt)
5x5

Sumo
X5

Good morning
5x12

Hanging leg raise
4x to failure

TUESDAY

Flat bench (speed)
5x5

SLDL
X5

Face pull
4x12

Barbell row
4x10

Superset overhead tricep extension/curl
4x12

Rope crunch
4x15

THURSDAY

Squat (single ply)
3x3

Sumo (single ply)
5x1

Rack squat (progress drop pins)
X5x1

FRIDAY

Bench (single ply) (3 week progress 2" 1" chest)
3x3

Lockout rack press
5x1

Rack pull
X5x1

Pull ups
4x to failure

[JamesA1990]

Bugger!! Maybe just a bad day?

You could try going into a gym later in the week and reattempting? That way you get the 'feel' of 'competing' somewhere different to your home gym plus you have spotters

[JRMoore82]

Bugger!! Maybe just a bad day?

You could try going into a gym later in the week and reattempting? That way you get the 'feel' of 'competing' somewhere different to your home gym plus you have spotters

Problem is on squats my right wrist started hurting. On bench that right tie in muscle started hurting (old injury) and it was the right upper ab. So my form right now means I'm not balanced and have been favoring one side.

We are going on a 1 1/2 week vacation Thursday. Max attempts might just cause issues as opposed to just doing mobility drills while away and regrinding form.

I do realize I need to drop my rack height on squat and bench. And that won't be good for max either.

I might do some wrap work Wednesday just to reacclimate to it and test rack height/low bar.

It pisses me off. But I'll use it as fuel!

TLDR I'm a bitch.

[JRMoore82]

And we're back!! Time to train for my first single ply!!

LOWER A

Front squat
165x5x5

Paused back squat
255x5x5

Sumo
405x5

Light cardio

Doing front squats before backs kinda sucks. 255x5 back shouldn't have been so hard. But it's what I wanted to do so will finish out to 4 weeks out.

Also pulling sumo without shoes.