Road to recovery and 1600

[JRMoore82]

Starting a new log since my first one was dedicated to my first powerlifting meet and that's come and pass.

To those who don't know me. I'm Jay. I started training for powerlifting in June of 2015 after a Grade 2 tear in my calf. 2 years now of weight lifting. It would be nice to say things have been smooth up to this point. But I injured myself on my 2nd bench attempt at my first meet.

Results.



It turns out it may be a minor tear. But surgery isnt required at this time. Both medical people I've talked to (one a personal friend and she sent me to a specialist just in case) said I can reintroduce pressing weight slowly and rehab. I have full mobility without pain.

For 2 months I will use The Slingshot and try free weight pressing in February.

At my meet I hit a 1324 total. I would love to qualify and compete for Nationals in the USAPL. There's a meet in January but I will skip that one as there is a meet in April.

Current bests.

Squat 460
Bench 319 (meet. Hit 330 Home gym)
Deadlift 545

[JRMoore82]

Went into my gym to do some deadlifting to get my wheels moving again. Almost hit a new Sumo PR of 495. Missed lockout.

[JRMoore82]

LEGS

Back Squat
365x5
365x4
315x5

Front Squats
155x5
175x5
185x5x2

Sumo Deads
225x6
315x5
335x5x2

Hip Thrust
Good Mornings
Rope Crunch

Rough day. Two weeks without a proper workout. But still happy with it. I haven't done front squats in months but 185 is a slight PR and felt easy! Hoping this will keep my squats moving and also get my Deadlift moving.

Only doing sumos with overhand grip and no straps. It's an accessory so no big deal.

[JRMoore82]

CHEST

(All pressing movements with Slingshot!)

Bench
275x5x3
225x9

Incline
225x5

Low cable cross
Pullover
Calf raises

275 was where I started to feel any form of discomfort. No pain so that's a positive. All in all this recovery shouldn't be too damned bad!!

[TypeNirvash]

Coming off an injury and benching 275x5? Mirin hard, brah.

225x5 incline?

Fuk.



You're a god-damned animal.

Also, in on new thread

[JRMoore82]

Coming off an injury and benching 275x5? Mirin hard, brah.

225x5 incline?

Fuk.



You're a god-damned animal.

Also, in on new thread

Haha!! Wuz up mane!!

It's with the Slingshot. But at least I can tell the tear isn't soooo bad. 👌

[TypeNirvash]

Haha!! Wuz up mane!!

It's with the Slingshot. But at least I can tell the tear isn't soooo bad. ��

Not much dude, just lots of work lol Semester is about to end! We almost free! >.> Well, I still have work.

We're almost almost free!

I'm feeling your feels right now. My quad has a slight tear from squatting the other day. Haven't been able to get to the squats for almost two weeks (or more? lost track of days). Worrying that my bench is gonna' catch up to my squat. Now that's scary.



I've seen people use a slingshot, but have never really used one myself. Is it really that helpful?

[JRMoore82]

Not much dude, just lots of work lol Semester is about to end! We almost free! >.> Well, I still have work.

We're almost almost free!

I'm feeling your feels right now. My quad has a slight tear from squatting the other day. Haven't been able to get to the squats for almost two weeks (or more? lost track of days). Worrying that my bench is gonna' catch up to my squat. Now that's scary.



I've seen people use a slingshot, but have never really used one myself. Is it really that helpful?

Yes

Yes

Yes!!

That's what got my bench going. The you can put more weight in your hand and rep it so it helps out a lot psychology. I couldn't hit 315 but 305 was easy. Missed it a couple times. I got the slingshot. Used it a couple weeks and then just Repped 315 like 7 times. Next week hit it and got up to that 330 fast.

Mark bell says it helps with injuries. I used it near the end before my meet cause I messed up my arm from low bar squatting. It helped there.

And honestly yesterday the bar itself nagged a little in the bottom part of the press. I had no issues until I got up to 275 (which is really fine injury and all) at which point I could have kept going but rather skip further injury.

So it's allowing me to still get a good chest workout in without injury. My tie in muscle felt fine afterwards and still feels fine.

[TypeNirvash]

Yes

Yes

Yes!!

That's what got my bench going. The you can put more weight in your hand and rep it so it helps out a lot psychology. I couldn't hit 315 but 305 was easy. Missed it a couple times. I got the slingshot. Used it a couple weeks and then just Repped 315 like 7 times. Next week hit it and got up to that 330 fast.

Mark bell says it helps with injuries. I used it near the end before my meet cause I messed up my arm from low bar squatting. It helped there.

And honestly yesterday the bar itself nagged a little in the bottom part of the press. I had no issues until I got up to 275 (which is really fine injury and all) at which point I could have kept going but rather skip further injury.

So it's allowing me to still get a good chest workout in without injury. My tie in muscle felt fine afterwards and still feels fine.

If I ever happen to injure my chest, I might get one. Gave my belt away a while back, and have only used straps recently. Dunno, my strategy for adding weight is simple. Just put more weight on the bar

I also have trouble counting so sometimes that helps me add weight to the bar too!


But glad that you're able to keep up the work without irritating the injury. I don't want to see you out of commission!

[JRMoore82]

If I ever happen to injure my chest, I might get one. Gave my belt away a while back, and have only used straps recently. Dunno, my strategy for adding weight is simple. Just put more weight on the bar

I also have trouble counting so sometimes that helps me add weight to the bar too!


But glad that you're able to keep up the work without irritating the injury. I don't want to see you out of commission!

No belt!?!

Wow man! You are a beast!

[The_Izebox]

In for recovery bro

[TypeNirvash]

No belt!?!

Wow man! You are a beast!

Not really. I dunno, never really liked it. People hyped them up so hard, and then I put it on. Something about being constricted like that really made me feel claustrophic and uncomfortable. So I just elected to keep lifting without it.

Figured I'd give it away to somebody who could use it, because after two/three weeks of use it ended up sitting in my trunk for months.

[JRMoore82]

In for recovery bro

We all gonna make it!!

Not really. I dunno, never really liked it. People hyped them up so hard, and then I put it on. Something about being constricted like that really made me feel claustrophic and uncomfortable. So I just elected to keep lifting without it.

Figured I'd give it away to somebody who could use it, because after two/three weeks of use it ended up sitting in my trunk for months.

You gave someone a lever belt!?! DAMN!!

Can't say that I would disagree with you. You're not "powerlifting" per say. So it's not a "requirement".

And I only just figured out my squat and deadlift positioning right before my meet. Still finding a good spot for my bench. And I've had it for damn near 6

[tkonpk]

Hope your road to recovery goes well, strong lifts keep the log updated I like it.

[JRMoore82]

Hope your road to recovery goes well, strong lifts keep the log updated I like it.

It looked like your reps dropped. Did I accidentally Neg u??

Srs. I hope I didn't.

[JRMoore82]

BACK

Deadlift
405x1
475x1
515x0 (hahahhahahhaaha!!!)
475x1,1,1,1,1
405x2,1,1

One arm rows
70x4x12 ish

Seated row
100x5x15

Straight arm
Bent over row
Rope crunch

Ya I forgot a week of resting before a meet and then a week off makes you weaker. Human body is garbage!!! Hit 545 at my meet like nothing. Pulled the 475 easy. Went for 515 and didn't feel right. Since I usually like to go hit a semi heavy before working sets it wasn't worth the fight.

Tried to do 15 one arms but arm didn't like the one time I hit 15. So no worries.

Also been adding in 15 minutes of cardio after.

Fatty needs a little running.

[JRMoore82]

I was just in Types thread. They were talking goals and realized I never said them here.

1600 is a meet goal. But to outline my 2016 goals.

Squat: hitting 495 soon. 460 is close. Gonna try in January. Would love to hit 600 in April. 600 is definitely my 2016 goal.

Bench: RECOVERY! I want 405. But I need to be healthy. One step at a time. If I can hit 330 by April awesome!! 405 by 2017!!

Deads: wanna try for 600 in January. 590 off the ground at my meet so it's doable. Wanna piss my pants and hit 700 by 2017!!

[TypeNirvash]

IMO, your 515 deadlift came off the ground EZPZ. It's coming.

Soon.

Think you just got a little psyched out.

I was just in Types thread. They were talking goals and realized I never said them here.

1600 is a meet goal. But to outline my 2016 goals.

Squat: hitting 495 soon. 460 is close. Gonna try in January. Would love to hit 600 in April. 600 is definitely my 2016 goal.

Bench: RECOVERY! I want 405. But I need to be healthy. One step at a time. If I can hit 330 by April awesome!! 405 by 2017!!

Deads: wanna try for 600 in January. 590 off the ground at my meet so it's doable. Wanna piss my pants and hit 700 by 2017!!

Solid goals, man. These are definitely going to happen. >.> Wanna race to a 405 bench when your chest recovers completely?

[JRMoore82]

IMO, your 515 deadlift came off the ground EZPZ. It's coming.

Soon.

Think you just a little psyched out.



Solid goals, man. These are definitely going to happen. >.> Wanna race to a 405 bench when your chest recovers completely?

Done!!

[TypeNirvash]

Done!!

Das fukking it mane.

To even it out, I'll battle you on squats too because my quad is a bit messed up

[JRMoore82]

Das fukking it mane.

To even it out, I'll battle you on squats too because my quad is a bit messed up

Haha! Ya cause you are heading to six as well?!?

[TypeNirvash]

Haha! Ya cause you are heading to six as well?!?

You know it, man.

I'm trying to live up to my namesake!

[JRMoore82]

SHOULDERS

OHP

165x5

Seated press
175x4x5

Bent over lateral
20x5x12

Upright row
70x4x12

Barbell shrug
245x5x15


Felt good. Slingshot on pressing was interesting. Gotta work slowly.

[JRMoore82]

ARMS

Super set

Bench
Curl

Overhead extension
Alt curl

Push down
Hammer

Reverse push
Reverse curl



Mirin my 20lb curls. :-P. **** sucks. Sigh. I'll get there by damn!!

[themonkay]

in

[JRMoore82]

Alright. Was looking over numbers. I am gonna make a declaration.

January 31st 2016, 27 days after I turn 34. I am declaring that weak "Plate Week!!"

Squat. I will hit 495 first time!!

Bench. I should be recovered. A 315 hit would be sweat!!

Deadlift. I will nail a 585 followed by 600!!

Should be a huge PR week!

Pepper thy angus!!

[JRMoore82]

LEGS

Squat
375x5
375x4
315x5

Front
195x5
195x4
195x3x2

Sumo
225x5
315x3
405x1
455x1
495x1 !!!! (PR MILESTONE BITCHES!!!!)
405x3

Hip thrusts
Good morning
Rope crunch
Lower leg raise


I pull conventional I HATE sumo!! Sumo can suck my dink and rot in hell! Too technical and less muscle it up.

Needless to say a 495 pull felt ****ing awesome!!

[tkonpk]

Nice PR man, I'm going for 495+ in a week or so as long as the hammy heals up. That was SMOOOOTH as hell too. Good stuff man.

[JRMoore82]

Nice PR man, I'm going for 495+ in a week or so as long as the hammy heals up. That was SMOOOOTH as hell too. Good stuff man.

Thanks man!

Looked smoother than felt! But again I'll totally take it!!

[TypeNirvash]

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

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