8/ 22 extra
KB snatch+press 53x10+10x 4 sets, 88x7+7 x 2 sets
KB row 88x30R+30L
KB arm bar 53 L+R
back a bit fried from yesterday but better after extra work
Malinda,
you know how it is, stuff gets better but it is a long wait for perfect. i am walking a fine line on hip but ab is pretty good.
One workout at a time!
jack
Hi Jack,
My lifting was improving thanks in part to your suggestions…I had to stop squatting and DLing for two separate medical reasons for the last 6 weeks. Do you have any advice as to how I can get close to where I left off in a reasonably short amount of time without overtraining?
My dilemma is that I think I may have to squat 2x/week and that I may not recover for the DL workout in between. What is your feeling about this? I just had my annual physical and I have a clean bill-of-health, I just don’t want to tear myself down too much.
I will be starting work at school next week, which means many hours of basketball, football, LAX per week as well as working two jobs. Am I worrying about nothing???
Your workouts seem incredible…the weights with shirt and raw seem awesome to me! Hope the rest of you feels good too!
[quote]QuarterTonner wrote:
Hi Jack,
My lifting was improving thanks in part to your suggestions…I had to stop squatting and DLing for two separate medical reasons for the last 6 weeks. Do you have any advice as to how I can get close to where I left off in a reasonably short amount of time without overtraining?
My dilemma is that I think I may have to squat 2x/week and that I may not recover for the DL workout in between. What is your feeling about this? I just had my annual physical and I have a clean bill-of-health, I just don’t want to tear myself down too much.
I will be starting work at school next week, which means many hours of basketball, football, LAX per week as well as working two jobs. Am I worrying about nothing???
Your workouts seem incredible…the weights with shirt and raw seem awesome to me! Hope the rest of you feels good too![/quote]
Well there are lots of ways to do it, but i am using a low volume, medium frequency approach and incorporating loose gear much earlier than i would normally. When i don’t feel right, i slide a workout. Look at my log and see how i am almostt back to full speed squatting in a only a few weeks.
i jacked my back a bit yesterday so i will do heavy backward sled drags tommorow vice squatting. Last week when i shredded my hands i did GHR and forward dragging instead of dl.
Take the long view. Very few individual workouts matter that much, it is the totalilty of your training that matters.
jack
back is tight, feeling under the wx, not the best morning at work, and had to cancel planned first heavy squat workout due to back. Not happy and just wanted to start back off week early.
to reward my cowardly brain for thinking of slcaking i did this painfully boring workout. oh yeah, trained alone so had to go even easier than i wanted on BP
close grip bp 135x7, 225x5, 275x5x2
4 board close grip 325x5x5
pullupsx5x3 sets, chinsx 5x3 sets
extra
GHRx8, +15x8
sled drag w/ 2x88s 6 tripsx50 yards
farmers walk 88s around yard
cut most of lawn
Lookin solid jack keep it up
Phill
[quote]jackreape wrote:
8/ 22 extra
KB snatch+press 53x10+10x 4 sets, 88x7+7 x 2 sets
KB row 88x30R+30L
KB arm bar 53 L+R
back a bit fried from yesterday but better after extra work
Malinda,
you know how it is, stuff gets better but it is a long wait for perfect. i am walking a fine line on hip but ab is pretty good.
One workout at a time!
jack[/quote]
Yep, I do! Funny how life tends to get in the way of lifting or is it the other way around? I am glad the ab is better and hope that hip decides to cooperate with ya as well!
Malinda
back off week
mobility
warmup KB snatch 53x7L+7R
KB complex w/53s double snatch+double MP+double front squat+renegade row each sidex7x2
not fun in bayou heat and humidity.
friday
back off week #2
KB MP+front squat 53sx7+7, 88sx7+7
renegade row 88x7L+7Rx2
complex with 88 kicked my ass.
long day on road yesterday and missing meals didn’t help.
Hate the long days and missing meals…makes it tough to have a good workout.
Have a safe weekend Jack.
Malinda
ME BP
Not a great day but i didn’t expect it to be after a long day of yardwork and getting a bit dehydrated yesterday and first week back after a backoff week.
Mobility
squat 135x5, 245x5 loosen up for tommorow…
BP 135x7, 225x5x2, 315x5
add 46 Katana 4 board 405x3, 3 board 495x3, 2 board 565x1, 545x1, 545x2
shirt off 4 board 405x5x3 sets
tricep pushdown with pink band behind neck 70/100/110x10
no triceps showed up today, but will fix that. Groove was sloppy after a few weeks of no practice in shirt. This would have really annoyed me 3 years ago, but this happens week 1. i also know i the BP suffers if i do too much yardwork the day before i bench but it was unavoidable with cookout today. Interestingly sq/dl is better if i work outside day before.
Important workout is in two weeks.
Lucky to escape alive today…
mobility
discovered didn’t bring all my stuff in gym bag…
squat 135x5, 225x5, 315x3x2 stopped, hip flexor tightness making bottom of squat very uncomfortable. No need to push it.
fat bar/small plate DL 225x3, 315x3, 385x3, 435x3 gym got rid of some of the small 45s. #$%&!!!. During set with 385 one of the 35s broke in half!!! At least DLs much more comfortable than squat except when starting to lower from lockout. Oh yeah, didn’t sand calluses so ripped one again…
Marines put slippery tape on fat bar…no chins for me so…
hammer iso seated row 6platesx10, 8 platesx10, 10 platesx10+5 dc style
db row 100x25R+25L
spread eagle situpx50
looks like just a push pull in October unless friday is amazing.
Today wasn’t.
extra
warmup
kb snatch 53x7L+7R
kb complex (renegade row each side, double snatch, double MP, double front squat)53sx7
forward sled drag 88+53x 4 trips 100 yards
mobility
slowly better every day
9/6 RE BP
quick today for family reasons and dc style lat work leaves a mark
close grip BP 135x7, 225x5, 315x3 add 4 board 315x3, 365x3, 385x3, 365x5, 315x8
done
9/7 DE DL
mobility
squat 135x5, 225x5, 315x5 back still tight but no discomfort coming out of bottom.
speed DL 225x3, 315x2, 405x1, 455x1, 505x1, 405x1, 455x1, 505x1, 405x1
chinsx10x2
9/8 extra
mobility
warmup goblet side to side lunge with 53 x10
kb complex renegade row, double MP, front squat 53sx7
renegade row 88sx7L+7R
KB front squat 88sx10
KB MP 88x7R+7L
farmers walk around yard w/ 88s
KB row 88x10L+10R
a bit worn out form moving furniture all morning and saving something to cut grass and landscape this afternoon.
Workout still look great Jack – when is your next meet?
Malinda
[quote]firebug9 wrote:
Workout still look great Jack – when is your next meet?
Malinda[/quote]
Oct 14 in Orlando, AAU worlds. wanted to do full meet but probably just push pull as it is now unless this week has a miralce waiting for me in the gym.
How about you?
jack
PS ask Johhny what gate Mil Nats are in P-cola!
My next one is October 4th, Master Worlds… training is going ok - still using training gear, squat 355 for a double, 240 bench single and a 405 dead for a double.
I will find out for you about Military Nationals - I know it is in March, just not sure of the exact date.
Malinda
9/10 DE BP
bp 135x7, 225x5, 315x5, loose 52 F6 on, 405x3x8 sets, working speed and groove. i prefer speed work this way.
left shirt on 4 board 405x5, 455x5
yes you can a get pump doing sets sof 3-5 reps
fried!
9/11. Never Forget.
mobility
squat 135x7x2, 225x5, 315x3, 365x3, 405x3 first discomfort free squat workout i can remember
fat bar small plate DL 225x3, 315x3, 405x3, 475x3
pullupsx7, chinsx7, +25x7
later extra
GHRx8, +12x8
renegade row 88x10R+10L
KB snatch 53x7+7 x7
KB row 88x30R+30L PR