mobility
squat 135x5, 225x5, 315x5
BP 135x7, 225x5, 275x3, 2295x3x9 sets 3 grips
clean grip DL 225x5x2, 315x5
little tug in my side from DLs, and needed back off week.
Might take 8 weeks to be in reasonable shape, but good decision to avoid doing a token lift in our push pull on the 11th. Good, but not easy.
Extra on a back off week
KB swing 53x10L+10Rx2
KB pressx10L+10R
KB floor press 53sx10
KB swing 88x10R+10L
KB floor press 88sx17
KB swing 88sx10R+10L
KB floor press 88sx16
kb snatch 53x15L+15R
KB row 88x20R+20L
nice and easy. If being a bit out of shape is a great place to start this is going ot be a great Sq/DL cycle
That’s a wicked extra workout Jack.
OK, so here is the plan for my next meet in October, AAU Nationals at Disney. i have 10 trainig weeks starting mondy the 6th of Aug. 2x4 week cycle(ABCDABCD) then a 2 week taper(AB). Would like a bit more time but not in the cards. Rib/ab and hip not 100% but getting there, so rehab and prehab will be abig part of the plan. My higher volume succesful approach from last year is out due to GPP and hip and ab issue. So will have to work around it through more frequent low volume training for sq/dl.
BP will be on normal plan. Squat and DL will try to take advantage of huge training history and do some specific practice in gear, some limited speed work, and some very limtied RE work. Will try to fold it all in and see where i am at in 4 weeks. Plan is to go 220 and do full meet, but if porblems develop from getting on hip too fast will just do push pull and mybe slide up to 242.
Rough plan
Monday- ME/DE BP.extra KB press/band ext/pull aparts
Tuesday- RE SQ/RE DL may try to split with light BP. extra KB;complexes, Reverse hyper, GHR, grip
Thursday-RE BP. extra:band work for upper back and triceps
Friday-ME/DE squat, then speed dl. extra same as tuesday
Saturday-sled drags, grip
Mobility 5-6 days a week.
A and C weeks are ME, B and D are DE
Will just work up week to week on RE by feel and experience.
Will try to copy my BP approach of not pushing raw work to heavy and focusing on having good ME days.
This is going to be a challenge intellectually as much as physically to get to Orlando.
Age sucks, but PRing makes up for it.
squatted a few days early because
mobility
squat 135/225/315/365x5 felt a little quad burn here. Thought i may be fartehr out of shape than i thought. Loose briefs and loose training belt 405x3, 455x3 both explosive and light on the back. This is very little gear but after a talk with Wade Hooper and Jeff Douglas yesterday at Mississippi States where Wade and i both were judging, using gear a bit more in the squat is going to be in the cards.
BP 135x7x3, 225x5x2
DL clean grip 225/315x5, dl grip 405x3 oppisiste pronated hand than usual, 405x3 meet grip felt great in groove and ab no twinge.
romanian squat right leg 50/100/150x8
will see how it feels tommorow, will hold off extra workout.
Encouraging.
Jack
I wanted to let you know I’ve checked in on this thread many times and am pulling for you. I’m a big fan of your articles, your work ethic and your attitude. Thanks for sharing your experiences.
Matt
[quote]jackreape wrote:
firebug9 wrote:
Welcome back Jack! What is your next meet?
malinda
AAU meet in Disney in October, and then if Mil nats are in Pensacola that changes my plans for next meet.
Looks like we move to Ft Worth in June so hope to get BBOR in in May.
jack
[/quote]
June will be here before ya know it! And yeah Mil nationals are in FL next year…
How is that rib holding up?
Malinda
[quote]firebug9 wrote:
jackreape wrote:
firebug9 wrote:
Welcome back Jack! What is your next meet?
malinda
AAU meet in Disney in October, and then if Mil nats are in Pensacola that changes my plans for next meet.
Looks like we move to Ft Worth in June so hope to get BBOR in in May.
jack
June will be here before ya know it! And yeah Mil nationals are in FL next year…
How is that rib holding up?
Malinda[/quote]
Rib/ab hanging in there very well after yesterday. Hip Ok too. Playing it by ear!
today monday 8/6
BP 135x7, 225x5, 275x3, 315x5
add 48 F6
3 board 405x2, 505x2
2 board 505x2
1 board 505x2
3 board 505x4
shirt off
4 board 405x5 tired by this set
chinsx7x3 sets
later
green band pushdownx50x2 sets
green band pull apartsx25x2
not bad and feeling better than i hoped after yesterday
wednsday 8/8 ME squat
mobility
squat 135x7, 225x3, 315x2, 405x2, loose suit and loose wraps 495x2 ha!
bp 135x7, 225x5x2
speed dl 245x3, 335x3, 425x1x6
this is going surprisingly well
rev grip BP 135x7, 225x5, 275x3, 315x4
4 board close grip 315x3, 365x3, 405x2, 365x5x2, 315x10
sternum pullupx7
chinsx7, +25x7
kroc row 100x20L+20R
called into work today for emergecny so no DLs. Got this in quickly:
KB snatch 53x10L+10R, 88x11L+11R, 53x10L+10R, 88x13L+13R
KB front squat 53sx7, 88sx7
hopefully get some more in on road tommorow
monday 8/13
at Hill AFB early in the am
BP 135x7x2, 225x5, connected greens under bench 225x3x8 sets w/ 2 narrow grips, close grip 255x3, 275x3
squat 135x5, 225x5, 315x5
dl 225x3, 315x3, 405x3, 455x3
sternum chinsx5
didn’t realize my left hand was blistered from heavy swings until felt a wet feeling in hand during dls. Bar at Hill AFB gym was very sharp and it opened two blisters i didn’t know i had. at least it wasn’t bloody and only one layer of skin.
thursday back at home a bit sleep deprived
pinky on ring BP 135x7, 225x5, 275x5, 325x3, 275x5, 325x3, 275x5, 325x3
close grip 4 board 325x5x2, 365x4
hammer iso row 8 platesx10
later green band pushdownx50x2
Friday 8/17
mobility
squat 225x5x2, 315x5, loose briefs and loose training belt 405/455/405/455x3, raw 315x5 paused. happy and felt no tweaks.
KB row 88x20L+20R
a bit of a stessfull day at work so squatting well to end week makes jack a happy guy.
saturday 8/18
extra
cut grass
GHRx8x2 sets
sled drag
88 forwardx100 yards x2, 88 backwardx25 yards right quad cramped. Not a bad thing as a lot of my prehab lately is about getting that right quad to fire correctly.
Hey Jack, sorry it took me so long to post the vid, thanks for the lay out the other night, I’ll keep ya posted. Heres the vid, 415x3 paused, set up looks good to me, but the first rep looked a little fast on the press. LMK what you think/see. Talk to ya soon, Jeff
BP 135x7, 225x5, 315x5
46 F6 on,
3 board 545x2,
2 board 545x1,
1 board 545x1,
3 board 495x6,
shirt off
4 board 405x6,
4 board close grip 315x8
wide grip pulldown to sternum 150x7x2, 180x7, 200x7, 220x7
probably more band work in next cycle for lockout, very strong stroke but last 1/2 inch of lockout is off. Probably more upper back than tricep…
extra blue band pushdown x50
blue band rear deltsx35
think my blues are shot…
[quote]242elite wrote:
Hey Jack, sorry it took me so long to post the vid, thanks for the lay out the other night, I’ll keep ya posted. Heres the vid, 415x3 paused, set up looks good to me, but the first rep looked a little fast on the press. LMK what you think/see. Talk to ya soon, Jeff
Jeff,
First rep iffy, second was perfect, thrid sunk in chest. Shirt to raw will leave you sinking bar into chest. Long pauses a sdown set will help.
Strong!
jack
8/21 tuesday
mobility
squat 155x5, 245x5, 335x3, loose 46 centurion on with loose belt 425x2, 515x2 smooth and easy. Hopefully 585-605x2 Friday in better gear.
rev grip bp 135/225/295x5
raw dl, clean grip 245x3, 335x3, DL grip 425x3, 495x3, 425x5
carefully optimistic…
wanted to do extra KB tonight but wife’s car wouldn’t start so ran around in wet workout stuff taking care of business. May hit it tommorow as i am not back in gym till friday due to work and family issues thursday.
Workouts look great Jack. How is the rib/ab and hip issue coming along?
Malinda