mobility
close grip BP 135x7, 225x3, 275x3, 295x3, 315x3
4 board close grip 315x5, 365x5
JM pressx225x5x3 sets
hammer iso row 4/6/8 plates x10
lots of outside distractions today so just got in gym and got it in to get cycle started, then left.
Better days ahead
single KB swing 88x10x4 sets
double KB swing 88sx10x2
KB snatch 53x15L+15Rx3sets
KB row 88sx25L+25R
frog jumps 2 laps
mobility
Jack,
Thanks for running over your game plan and philosophy for me. Maybe down the line, when I am ready to try in earnest to use a snug BP shirt, you could make some starting point suggestions for me.
When I was in my prime, the Inzer Blast shirt added about 25-30 lbs to my raw touch 'n go BP. The numbers of late compared to my results are mind-boggling/staggering!
In the summer my training takes a beating, so I wouldn’t start training in earnest until the fall…maybe at that point you could kinda point me in the right direction as to type of shirt & how you think gets the most out of it based on your experiences.
Thanks again for sharing your ideas/experiences with me.
Art
[quote]QuarterTonner wrote:
Jack,
Thanks for running over your game plan and philosophy for me. Maybe down the line, when I am ready to try in earnest to use a snug BP shirt, you could make some starting point suggestions for me.
When I was in my prime, the Inzer Blast shirt added about 25-30 lbs to my raw touch 'n go BP. The numbers of late compared to my results are mind-boggling/staggering!
In the summer my training takes a beating, so I wouldn’t start training in earnest until the fall…maybe at that point you could kinda point me in the right direction as to type of shirt & how you think gets the most out of it based on your experiences.
Thanks again for sharing your ideas/experiences with me.
Art[/quote]
Art,
I get an awful lot out of my shirt, exactly how much i am not exactly sure because i never do a raw max. But assuming between 405 and 455, and with a meet BP of 580, i get a lot and it is single ply poly.
I think you need to have great shirt technique (great setup, stick sternum up to bar, perfect bar/elbow/hand path) great explosion and speed off chest, and that extra low gear for lockout. Lots more to it but happy to help when you are ready.
jack
extra
3 hours landscaping
box pistol squat 7x3 sets right leg.
taking this chance to catch right leg up while left hip heals.
BP 135x7x3, 225x5, 275x5, 315x5
BP with connected blues under Bench bar (30/90) 225x3x9 sets 3 grips, close grip 275x2, meet grip 225x8
chinsx8x3
mobility
later
one arm KB press 53x10+10, 88x10+10x2
Up in Memphis for work. Jeff and Terry have a nice setup at home and on base.
5/21 12"raw box squat 135x5x3, 225x5, 275x5, 315x5 not bad but hip tender
dl standing on 45lb plates 225x5, 315x3, 405x3, 475x3 strong. ahead of where i want to be.
5/23 trained alone early am befroe catching flight home, 225x5, 275x3, 325x3, 4 board close grip 325x5x3
JM press 225x5, 245x5, 265x5
hammer iso pulldown 225x8, 275x8x2
false grip reverse curl 65x10. 85x10x2
green band pushdown x35x2
mobility
not sharp this am but was extremely pumped when done. Great.
dl assistance
double KB swing 53sx10x2, 88sx10x3
KB press 88x10L+10Rx2
KB snatch 53x15+15
forward sled drag 88+53KBx6 trips of 200 feet
maybe a little more tommorow, out of gas after drags
extra
landscape 2 hours
KB bent row 88x30L+30R
box pistol right leg only 7x3 sets
start of back off week
mobility
squat 135x20, 225x20
squat stance GM 225x5x3 sets
false grip rev curl 65x12, 85x12
mobility
extra onback off week
KB one arm press 88x26L+26R
KB row 88x31L+31R PR!
sled drag 88lbsx6x200 foot trips
been doing mobility all week
4+ hours of brutal landscaping. Pushing my mower and wheelbarrels full of dirt. Not a workout but same impact as one.
had to muddle through this today. Not much sleep getting kids ready for camp, a lot of physical work this weekend, and my right shoulder killing me from throwing batting practice daily to my son during a youth tournament last week, but he hit over .400, had an obp of over .500, stole more than a half dozen bases, scored a bunch of runs, and made a couple big catches in CF. If my lifting suffers to help him be better, that is a price i am willing to pay.
Anyway…
BP 135x7x2, 225x5, 315x4, 315x5 lost concentration and got loose on first warmup set with 315 so stopped. Tighter setup and much better second set.
4 board meet grip 365x5, 405x5
4 board clsoe grip 315x8 stopped the rotator insanity here.
chinsx7x3 sets
mobility
later
green band pushdown 25x2
double mini rear delts 30x2
mobility
squat stance raw GM 135x10, 225x5, 275x5, 315x5
fat bar small plate dl raw overhand grip 225x5, 315x5, dl grip 405x3, 455x3, 405x3
dl was harder than it should have been but maybe GM first wasn’t good idea
false grip rev curl 95x10
had to rush for work issues tonight
really wanted to go heavy today but shoulder really needed a little more break. USMC Gym being empty except me today made a light workout pretty obvious choice.
Close grip BP 135x7x2, 225x5x2, 275x3x2
close grip 4 board 325x5x5
hammer iso row 4/6/8/10/8 platesx10 pushed this a bit.
false grip fat bar rev curl 95x10x2
later
green band rear deltsx30x2
green band tricep pushdownx35x2
mobility
dl clean grip 225x5, 315x5, straps 405x5, 455x5
DB row 100x27L+27R
KB swings/snatch and landscaping tonight
extra
no way i could do KBs after landscaping last night
single KB swing 88x10x6 sets eye level swings. figuring this out.
KB snatch 53x15L+15Rx3
sore from DLs yesterday
11 jun on road
mobility
bp 135x5, 225x5, 275x5, 315x5, 275x5,315x5
bp w/ 2connected green bands under bench 225x3x8 sets, 3 grips
squat 135x5x2, 225x5 felt great
naut pullover 80/120/160/200x10
12 jun
mobility
squat 135x5, 225x5, 315x5 feeling good
rev grip bp 135x7, 225x5, 275x3
dl 225x5, 315x5, 365x1x7
hammer curl 45x10x2
GHRx8x2
everything feeling real heavy this week, suspect dls last week. Intercostal on right side slightly pulled from last week.
home tommorow
had to slide yesterday to today due to family and work issues, but was going to go very easy on DL anyway due to rib/ab tweak.
close grip BP 135x7, 225x5, 275x3, 225x3, 315x3 limited by being alone in gym, got a spotter from shower for 315.
speed BP 225x3x3, 275x3x3 3 grips
RDL 95x8, 135x8, 225x8x3 sets
dipsx8x2 sets, +35x8
later
cut grass 2 hours
KB snatch 53x20+20
most of the day pushing wheelbarrels of river sand. Glad i decided to not drag the sled last night. wasn’t feeling anything from RDLs yesterday until i was pushing that wheelbarrel.
Great GPP…not great fun.