speed BP 135x7, 225x5, 225x3x8 sets straight weight. 3 grips. Felt crisp and fast.
4 board close grip 315x5, 365x5, 315x5, 365x5
rev BP chinsx10x4 sets
pistolsx5x3 sets right leg.
green band pushdownx50
double mini band pull apartsx30
BP feels like it is right where it needs to be. we will see saturday.
You sound READY!
Jack- you still in Fort Worth? Damn I wish I knew. I go to TCU there. Hit me up if you end up moving here or want to train if you’re ever passing through!!! I’ll be moving in August though…
mobility
deadlift 135x5, 225x5, 315x5x3 sets 3 grips(overhand, right and left hand supinated)
long time since DLs felt so smooth and easy. Starting off slow!
walk through warmup for tommorow
BP raw
135x7x2
225x3
315x2
rev grip pulldown 150x15
shoulder a bit tweaked from throwing baseball with my kids, but these felt fast and fresh.
some mobility later.
Plan is on track for tommorow.
Can’t wait to hear how tomorrow goes…I’m sure with your preparation, there won’t be any surprises, only new PR’s! Good Luck in the Meet, Jack!
Biggest BP on River in New Roads, La
Opened with 530 in a size 46 F6 and lost grrove and lost it back toward my head. Spotters took it. 3-0 red.
Repeated with 530 and got head on straight, kept elbows tucked and descended faster to press command. Good 3-0.
Changed to 46 Katana and jumped to 580. Clean groove to a quick touch, maybe even a bit low, then a LONG but smooth push to lockout. 3-0 whites. Really driving with my legs got it to lockout.
Won Open and Master 242, weighed 228, and won Masters BL. Had a shjot at 600 on fourth but third attempt was all i had so 600 still eludes me, for now.
JK hit 750 to win best Open lifter. Just Missed 800!
[quote]jackreape wrote:
Biggest BP on River in New Roads, La
Opened with 530 in a size 46 F6 and lost grrove and lost it back toward my head. Spotters took it. 3-0 red.
Repeated with 530 and got head on straight, kept elbows tucked and descended faster to press command. Good 3-0.
Changed to 46 Katana and jumped to 580. Clean groove to a quick touch, maybe even a bit low, then a LONG but smooth push to lockout. 30 whites. Really driving with my legs got it to lockout.
Won Open and Master 242, weighed 228, and won Masters BL. Had a shjot at 600 on fourth but third attempt was all i had so 600 still eludes me, for now.
JK hit 750 to win best Open lifter. Just Missed 800!
[/quote]
congrats Jack!! monster numbers!!
Good lifts Jack! Good luck hitting that 600!
GREAT LIFTING ! ! !
Way to come back after the opener!
Obviously, 600 will come and go & you will be looking for the next big milestone. Jack, nice job & nice to see nice guys don’t finsih last!
Congrats Jack
mobility
overhead squat barx5, 135x5x2
dl clean grip 225x5, 315x5, dl grip 365x5, 405x5x2 very fast
a bit fried from saturday still.
[quote]jackreape wrote:
Biggest BP on River in New Roads, La
Opened with 530 in a size 46 F6 and lost grrove and lost it back toward my head. Spotters took it. 3-0 red.
Repeated with 530 and got head on straight, kept elbows tucked and descended faster to press command. Good 3-0.
Changed to 46 Katana and jumped to 580. Clean groove to a quick touch, maybe even a bit low, then a LONG but smooth push to lockout. 3-0 whites. Really driving with my legs got it to lockout.
Won Open and Master 242, weighed 228, and won Masters BL. Had a shjot at 600 on fourth but third attempt was all i had so 600 still eludes me, for now.
JK hit 750 to win best Open lifter. Just Missed 800!
[/quote]
Nice lifting! Jimmy T
KB MP 53x12L+12R, 88x23L, 88x24R both PRs
KB swing 88x10L+10R
KB snatch 53x37L, 53x37R PRs
back to work next week
DE BP
BP 135x7x2
add 2 connected greens under Bench support and over bar sleeve 135x3x2, 225x3x8 sets w/ 3 grips, close grips 245x3, 265x3, 275x3
one arm pulldown 90/110/120x10+10
mobility
Great job Jack! We missed you at the masters meet.
Hope to see ya soon, when do you move to Ft. Worth?
Malinda
[quote]firebug9 wrote:
Great job Jack! We missed you at the masters meet.
Hope to see ya soon, when do you move to Ft. Worth?
Malinda[/quote]
Malinda,
About a year, but that is a long time in the Military. My hip is about 85% right now and i am going to avoid squatting for a bit longer, but hammering BP and DL again. Meets for me now are more about my numerical goals and convenience than trophies or placings, but when i get on the platform the maniacal pursuit of winning always returns. In Texas i will find it hard not to run down to JohnnyWorld! The 600 BP and Elite Total are my focus, then we will see where to go after that.
Life is good
jack
squat 135x7x2, 225x5x2 hopefully no hip soreness tommorow, taking it SLLLLLLOOOOOOOOOOWWWWWWWWWW.
Fat bar small plate DL clean grip 225x5, 315x5, dl grip 405x5 strong
stopped there due to biceps still aching from BP meet, and trying to fight off the URI my whole family of germ carrying training killers might have given me.
false grip hammer curl 45x15
Jack,
What is your “game plan” for training to hit the 600? Do you follow a preconceived plan and try to meet or exceed it on each workout, or, do you play it by ‘feel’ more?
How do you structure the training for the 3 lifts so that you peak for all 3 on Meet Day? I am finding it harder and harder to do that…maybe you have some pearls of wisdon/experience you can share with me? As always, train hard and safe & thanks for your patience with my questions!
[quote]QuarterTonner wrote:
Jack,
What is your “game plan” for training to hit the 600? Do you follow a preconceived plan and try to meet or exceed it on each workout, or, do you play it by ‘feel’ more?
How do you structure the training for the 3 lifts so that you peak for all 3 on Meet Day? I am finding it harder and harder to do that…maybe you have some pearls of wisdon/experience you can share with me? As always, train hard and safe & thanks for your patience with my questions![/quote]
My game plan for 600 is to keep building my lockout and becoming more technically perfect in the BP. I am pretty good technically but the margin of error i slow with big weights. As the shirt gets better it seems a lower board is a better predictor of my meet BP. It used to be 2 board, now it is 1 board.
I do more strength work if i think i need it or sometimes i do more speed work if i feel slow. Slow comes from a lot of volume or a lot of heavy shirted work. A constant yin and yang of one thing going up while the other drops. That is why my last shirt workout is 12 days out and it is just up to around my opener, then it is speed work/recovery from then on in to meet day.
My heaviest workout is about 26 days out and that is up to around my goal weight to a 1 board. You can see i taper a lot.
For the squat a full gear double is the best predictor of my meet single. To build that double i work on strength and speed out of the bottom with band squats and band box squats and raw work. i will work that double up to as high as i can about 4 weeks out, getting in the geqr every two weeks for about 3 workouts, then only go up to my opener 2 weeks before meet day. Then just speed and recovery.
The DL for me thrives on volume but not real heavy, and a triple standing on 45 lb plates predicts my meet lift well. I do a lot of grip work because i think if i can hold it i can pull it. Best triple+90lbs is about my top end for a meet attempt. i hit this either the week before or after the big squat workout. I let the squat be the focus because i can always DL about 100 less than my squat if all goes well.
I use 4 week training cycles, 3 weeks on and one week backoff. Week 1 and 3 tend to be more gear work, 2 and 4 more raw, speed, and/or recovery. I lay out a plan but adjust on the fly based on workouts and what i or partners perceive as problems. I do not work backward from a goal in planning, i work forward from my first workout of the cycle with the goal of breaking my PRs in all my predictor and assitance lifts. I usually do 3-4 cycles of 4 weeks then a 2 week taper.
Factor in family, work, and life, and it is a bit complicated.
But it sure is great when it all goes well on meet day!
jack