Sweet PR Jack
Your OH pressing is really moving up. Are you seeing any carry over to the bench? As well as plyometrics and standing broad jumps I do bounding and loping runs across my back yard, about 40 yds each. Look silly as hell but reall help with explosiveness in the legs.
200# over your head? I am very impressed.
Thanks, everyone, for stopping in.
Harry, I am not sure if there is a carryover from OHP to bench and I havn’t tested bench in a while. I think (and hope) it is moving up some and I may test it in the near future. I have been stuck at 275 for a while.
Also, I am not sure if the jumps are helping the squat or not, but they sure feel like they are doing something. I will start a new heavy cycle next week, but I am not 100% sure yet what it will look like.
GPP: Walk dogs down and up hill, 60 min.
Switching phase.
Jump squats: 45 x 10, 135 x 5, 185 x3, 3, 3, 3, 3.
Superset:
Squat walk out and hold/controlled descent to parallel pins: 315 x 1, 405 x 1, 495 x 1, 545 x 1.
Anderson Squat: 225 x 1, 1, 1, 1
GMs/Sumo Stance: 45 x 10, 90 x 10, 145 x 5
Notes: Switching phase is over. I will start a heavy squat cycle on Monday, not sure what yet. I got pretty good air on the jump squats. The 545 walk out/descent was super spooky and I really felt it in my knees. I would not want any more weight on my back without knee wraps. I suck at GMs, and need to do them more regularly.
Bench Test Day:
45 x25, 90 x15, 135 x10, 185 x5, 225 x1, 255 x1, 295 x1 (PR + 20lbs.), 310 x0, 205 x 15 (PR + 3 reps).
NG Chins: 6, 6, 6, 6, 4.
Bent BB Rows: 45 x5, 135 x5, 185 x5, 235 x5.
DB Incline Press: 75s x20.
Krock Rows: 110 x 25.
DB Hammer Curls: 30s x 20.
Reverse Grip BB Curls: 45 x 20:
“Everybody gots a plan until they get punched in the face.” —Mike Tyson, responding to a question about his opponent’s stated “plan” to defeat him during the pre-fight press conference.
Notes: My plan was to work up to 285 and get a safe 10 Lbs. PR, then try for 300 if it went well, but suspecting that 300lbs. was not in the cards. After I hit what I thought was a fairly easy 285, I added 15 lbs. and got pinned. It wasn’t until I started unloading the bar for the 205 rep out that I realized that adding 10 lbs. a side to 275 = 295! I am super happy I hit 295, but I would have only added 5lbs. for the 300 had I known it was 295. Oh well, that’s what I get for being a dumb ass.
Bent over rows felt heavier than they should have, I need to work these into my routine more often.
I will start a new program/cycle on Monday, but I am still not sure what it will be.
295 x 1:
Side note: Mr. Impatient guy spotting started counting to three for the lift off before I was even set. I told him before I would tell him when I was ready, but he did not want to wait that long.
310 x 0 (at least the skinny kid can follow instructions)
Absolutely awesome! Congratz! 300# would have gone…
[quote]LittleStrick wrote:
Absolutely awesome! Congratz! 300# would have gone…[/quote]
Definitely.
Nice Bench’in. 300 is in the bag. Your 295 went up easy.
Nice work over here JJ!
Awesome on the bench. I had to tell my workout partner to keep the bar moving on a big spot. He likes to keep the bar from dropping, but not moving. Couple weeks ago, I got stuck about mid press and he got his fingers under the bar and held it for a couple seconds (which seemed like an eternity). I could feel my arms ready to give and I start yelling “GO DAMMIT! GOOO!!” lol…
Nice walkouts. I love those things, if not just for the mental confidence that you can hold that much weight on your back!
Thanks, LS, OP, and DCA!
SD, boy you hit the nail on the head with the spotter. He really made me grind it out, and I am feeling it today. It sucks, I have to grab random curlers on test days. Sometimes I feel lucky just to walk away after a big lift uninjured.
Great work Jack. I hate when I have to give a ‘lecture’ on how to spot whenever I need one at the commercial gym.
Nice work, bro. You will stroke 300 next time. Between those spotters and collar-stealers at your gym, you have your hands full.
JJ - Its deload week for me and I’m take’in the boat out tomorrow to clean out the pipes. Need to get a 68" performance board, wet suit and good rope. Give the ole slalom course a run for its money. Those Deadlifts should really help. Until then, I think I’ll just try to catch a few Bass.
Nice work!
good PR.
you have 300 in you, 295 sailed up with good bar speed…
I dont even try to get spots where I train-
I agree, 300 will be cake
Thanks, everyone, for stopping in. I am still feeling last weeks work.