Road to recovery and 1600

[JamesA1990]

Will do!

I think the problems I had the couple go arounds I tried with it were mental. Last week I realized when I pulled the paused resistance conventional I focused so much on "white knuckle gripping" so the band didn't pull it out it didn't seem to hurt

Either I learn hook grip or I won't be able to have sumo available.

Whys that? Cos the underhand scrapes over your leg? I agree though, hook would be optimal for sumo

[JRMoore82]

Whys that? Cos the underhand scrapes over your leg? I agree though, hook would be optimal for sumo

Every time I use mixed my underhand arm shoulder hurts. I've tried switching arms distances and everything with the same end result.

[JRMoore82]

UPPER A

Close grip
245x5x5

Incline bench
155x4x8

Paused resistance conventional
355x5x1

Bent over row
80x4x12

Lat pull down
80x4x12

Total: 24,910

Not bad. Still hooked first deadlift. Went smoothly.

[JRMoore82]

Changed my warm up squats

Instead of 315x2 405x1 doing 315x3 405x2. Once I get past 455 will do 405x2 455 then OWR

LOWER B

Squat
OWR 445
355x2x3
315x2x5

Paused resistance squat
315x4x3

Paused sumo
355x5x1 (hooked first)

Calf raise x12 drop sets
405

Total 28,740

Still on that minute rest time. Feeling better. Hook today was brutal but I readjust my grip right before I dropped. Stupid me.

[JRMoore82]

UPPER B

OHP
145x3x5

Comp bench w/resistance bands
295
235x2x3
205x2x5

Deadlift
425x5
AMRAP 315 (x6)

Shoulder shrug
315x4x9

Superset hammer curl/tri pushdown
25/80 x4x12

I was really dumb with conventional setup. Need to not second guess. Always get worried with repping conventional cause of snap city.

[JRMoore82]

LOWER A

Squat
OWR 455
365x2x3
320x2x5

Front squat
165x5x5

Sumo
455x5
AMRAP 315 (x8)

Calf raises drop sets x10
495

Total: 37,855

Not too bad. Still grinding it out.

[JRMoore82]

UPPER A

Close grip bench
265x5x5

Incline bench
175x7 (x3x5)

Paused conventional w/resistance
375x5x1

Bent over row
90x4x12

Close grip pull down
90x4x12

Total
25,270

Incline jump was too much. I'll go for 175x8 next time. Aside from that hook still improving.

[JRMoore82]

AUGUST 27th

Next logical meet. There is one on July 23rd but I'm traveling back from San Diego Comic con that day. No thanks.

I have a week long trip to Yellowstone June 2nd-9th which would be a perfect deload/week off.

Definitely need to get 495 back on my back next week.

[JRMoore82]

LOWER B

Squat
OWR 475
380x2x3
330x2x5

Paused squat w/resistance
330x4x3

Paused sumo
375x5x2

Calf raises drop sets x10
495

Total lifted: 32,595

Next week OWR on squat capping it to 495. Once I'm at 455x2x3 will add +50 for OWR.

[JRMoore82]

UPPER B

Seated shoulder press
95x3x8

Comp bench w/resistance
275
315
250x2x3
205x2x5

Conventional
455x5
AMRAP 315 (x8)

Shoulder shrug
315x4x10

Superset hammer curl/ tri pushdowb
30/90 x4x12

Total : 35,650

Standing OHP bugs my back too much and less shoulder work. So upping reps in place of standing.

Keeping the 275 to 315 jump for bench since I'll need to get used to it. But next week it will be 275 to 315 to desired weight. Maybe in August I'll put up 405!

[JRMoore82]

LOWER A

Squat
495
395x2x3
345x2x5

Front squat
185x5x5

Sumo
465x5
315 AMRAP (x10)

Calf raises drop sets x12
495

Total 42,655

Wow. 315x10. Some of them were touch n go's but never could have done 10 of em.

[JRMoore82]

UPPER A

Close grip bench
275x5x5

Incline Bench
175x4x8

Paused conventional w/resistance
390x5x1

Bent over row
120x4x12

Close grip pull down
120x4x120

Total 31,255

Jumps from 375 to 390. So I can do 405 next week. Also my x5's next week will take off jumps so I can go 465<480<495

[JamesA1990]

Are you essentially deadlifting every day? With sumo on lower days and conventional / conventional variation on upper day?

Im starting to enjoy training both sumo and conventional, and starting to think they compliment each other quite nicely

[JRMoore82]

Are you essentially deadlifting every day? With sumo on lower days and conventional / conventional variation on upper day?

Im starting to enjoy training both sumo and conventional, and starting to think they compliment each other quite nicely

Yup. My sumo doesn't bug my back at all and it's leg day so not like I'm saving my legs from anything. People squat everyday so why would doing conventional be so detrimental? My deadlifts start progressing nicely when I started training both. Something I picked up from FTS Training. Most of their guys pull conventional cuz sumo = pussies but a lot of them when they hit long long plateaus went back and actually forced their sumo to 600 and then their conventional started moving again. So I definitely agree with a connection.

So far what I've noticed is on my X5x1 as long as I keep the lift designated towards something like speed pulls or paused it doesn't overly tax me. That's one of the reasons I went back to paused was my conventional jumped from 555 to 605 in that one cycle after I came back from the groin issues. Then it stalled before my last meet cause my ego wanted to pull heavy X5x1 and still do rep work.

Granted 605 is weak but I've only been lifting for 3 years (this is my second year with USAPL registration) and have had crap luck with non lifting injuries (calf was a safety injury and the upper pec wasn't related to squats/deads) so I wouldn't say it's been detrimental.

[JRMoore82]

LOWER B

Squat
495
405x2x3
355x2x5

Paused squat w/resistance
355x4x3

Paused sumo
390x5x1

Calf raises drop sets x12
495

Total lifted 36,950

Ordered some purple resistance bands. Black ones are loosing elasticity and I need more resistance on the upper parts of lifts.

[JRMoore82]

UPPER B

Seated shoulder press
100x3x8

Comp bench w/resistance
325
260x2x3
230x2x5

Conventional
465x5
AMRAP 315 (x10)

Barbell shrug
315x4x11

Superset hammer/push down
35x4x12 /90x2x10 70x2x12

Total lifted 37,735

This weeks video has both 315x10!!

[JRMoore82]

LOWER A

Squat
495
425x2x3
375x2x5

Front squat
205x5x5

Sumo
480x5
AMRAP 315 (x15)

Calf raises drop sets x10
545

Total 46,690

Last week of AMRAP 315.

[JRMoore82]

UPPER A

Close grip bench
285x5x5

Incline bench
185x4x8

Paused conventional w/resistance
405x5x1

Bent over row
125x4x12

Close grip
125x2x12 (x10) (x8)

Total 32,330

Another day down.

[JRMoore82]

LOWER B

Squat
500
440x2x3
390x2x5

Paused squat w/purple resistance
340x5x2

Paused sumo
405x5x1

Calf raises drop sets x10
545

Total 37,650

Man. Purple was harder than I thought. I tried to do 390 with them but at that weight it felt like a 1RM. Took off 50lbs and it felt like 455 at the top. Which is wat I was looking for. But I can't do x3 so added one more set so will do x5x2 so I can keep 1 minute rest.

[JRMoore82]

UPPER B

OHP
105x3x8

Comp bench w/purple resistance
315
250x2x3
225x2x5

Deadlift
480x5
AMRAP 315 (x7)

Barbell shrug
315x4x12

Superset hammer/pushdown
40x10/70x4x13

The purple bands make it tough right at the point my 3rd attempt last meet made me struggle. Perfect.

[JRMoore82]

LOWER A

Squat
505
455x2x3
405x2x5

Front squat
225x5x5

Sumo
495x5
AMRAP 405 (x5)

Standing calf raises drop sets x10
585

Total 45,930

Alright! Hitting rep PR's now! Let's see how long I can keep em going.

[JRMoore82]

UPPER A

Close grip bench
290x5x5

Incline bench
I90x4x8

Paused deadlift w/resistance
415x5x1

Bent over row
130x4x12

Close grip pull down
70x4x15

Might go to x3x5 with an AMRAP for close grip. Shoulder was bugging me today.

[JRMoore82]

LOWER B

Squat
515
465x2x3
415x2x5

Paused squat w/resistance
365x5x2

Paused sumo
415x5x1

Standing calf raises drop sets x10
585

Had a pelvic shift on my 515 but it still didn't feel hard. Just slow. Oh well. Still hitting rep PR's.

[JRMoore82]

UPPER B

Shoulder press
110x3x8

Comp bench w/resistance
325
260x2x3
230x2x5

Deadlift
495x5
AMRAP 405 (X4)

Barbell shrug
405x4x8

Another week down.

[JamesA1990]

^ our maxes are staying similar and our rep maxes are the same too haha. Keep it up man

[JRMoore82]

^ our maxes are staying similar and our rep maxes are the same too haha. Keep it up man

Ya. The fast rest/reps caught up to me today. Hit 475x3 425x5 (PR's) and on the sumo 505x5 go the 5th right at lockout out and hamstring gave up.

Gonna probably test my bench tomorrow. MIGHT test squat Thursday.

Either way I'll be 6 weeks out til my vacation. So gonna go to my peaking routine and see how it works out again this time. If it works again I'll keep it for my August meet.

[JRMoore82]

Alright. So I am going to go to what I would like to be a peaking cycle moving forward. Got 6 weeks til Yellowstone. Will test then. Going to test my bench tomorrow. I'll see if I can attempt a 585 (squat sumo)Thursday with good rest but not pushing it.

MONDAY

Squats (would be 2nd attempt) (2 minute rest)
95%x3x1
80%x3
70%x5
60%x5x2 (w/resistance bands)

Sumo (2nd) (2 minute rest)
95%x3x1
80%x3
70%x3

TUESDAY

Comp bench w/bands (2 minute rest)
Top set x3x1
80%x2x3
70%x2x3

Deadlift (1 minute rest)
85%x5x1

THURSDAY

Squat (same as Monday)
95%x3x1
80%x3
70%x3
60%x5x2 (w/bands)

Sumo (1 minute rest)
85%x5x1

FRIDAY

Comp bench w/bands (2 minute rest)
Top set x3x1
80%x2x3
70%x2x5

Deadlift (2 minute rest)
95%x3x1
80%x3
70%x3

2 weeks prior to testing I'll stop with all bands.

[JRMoore82]

Bench
275
315
355
375 (failed)

Deadlift
405
495
545
585 (failed)

Needed a gauge to move forward. Haven't gone for 1RM in awhile so I'm actually pretty happ. Been on volume time and still bench 355! 545 wasn't hard.

[JRMoore82]

Ok. So I figure what I'll start with for my lifts for the next 6 weeks

Squat
485

Bench
315

Deadlifts (both)
525

Should be in positions for baby PR's in 6 weeks at least.

[JRMoore82]

Squated 495. Felt slow

Sumo 495. Started 545 but hamstring felt ehh. Not the time to push.

So going forward I will start my x3x1 for 6 weeks at 475/315/525. Should be hitting PR's right around when I will test my 1RM's.