9/13 DE BP
speed BP 135x7x2, 225x3x9 sets 3 grips
pulls to face 4x12 with last 4 pin settings on stack
quick and easy today because will be shirting up with JK Krewe saturday instead of monday at usual base gym.
9/14 DE DL
mobility
squat 135x7, 225x5, 315x3, 405x3
BP 135x7, 225x5
speed dl 245x3, 335x3, 425x1, 475x1, 525x1, 425x1, 475x1, 525x1, 425x3
Hey Jack,
How is it going? The ab and hip treating you ok?
By the way, Hit a 245 bench last night in comp shirt – with commands. Training seems to be going well.
Malinda
[quote]jackreape wrote:
firebug9 wrote:
Workout still look great Jack – when is your next meet?
Malinda
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![/quote]
8 March 2008 …
[quote]firebug9 wrote:
jackreape wrote:
firebug9 wrote:
Workout still look great Jack – when is your next meet?
Malinda
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!
8 March 2008 …[/quote]
Loook slike i will be in Pensacola for my last Mil Nats 8 March!
jack
with JK and his krewe on the Northshore. Training with folks better than you pays off.
BP 135x7, 225x5, 315x3
add 46 Katana
4 board 405x1
3 board 495x1, 545x1
2 board 545x1
1 board 545x1, 555x1
3 board 495x10
shirt off
4 board close grip 315x6, 365x5
feel confident i can touch 555 in this shirt on my second attempt.
extra later
GHRx10, +12x10
sled drag 2x88sx50 yardsx4 trips
farmers walks 88s around yard 1.5x
[quote]jackreape wrote:
firebug9 wrote:
jackreape wrote:
firebug9 wrote:
Workout still look great Jack – when is your next meet?
Malinda
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!
8 March 2008 …
Loook slike i will be in Pensacola for my last Mil Nats 8 March!
jack
[/quote]
Last – are you not retiring? If you are you would still be eligible. And I figured you would be there.
Malinda
[quote]firebug9 wrote:
jackreape wrote:
firebug9 wrote:
jackreape wrote:
firebug9 wrote:
Workout still look great Jack – when is your next meet?
Malinda
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!
8 March 2008 …
Loook slike i will be in Pensacola for my last Mil Nats 8 March!
jack
Last – are you not retiring? If you are you would still be eligible. And I figured you would be there.
Malinda
[/quote]
Malinda
Probably will retire 2 years after i get to Texas. Having to finally figure out what i am going to do when i grow up may take a lot of time and i will probably hang it up…
from full meets…
You just never know!
jack
Yeah, you and Johnny. I think he has retired from lifting about 5 or 6 times since I started LOL…well I look forward to seeing you lift again sometime !
Malinda
9/17 DE BP
quick today, mainly a recovery experiment for possible future use.
BP 135x7, 225x5, 315x3
add 52 F6 405x3x5 sets
4 board 405x5 long pauses.
Not sore but no lockout at all after saturdays work.
9/18
mobility
squat 135x7, 225x5, 315x3, 405x3
close grip incline 135x7, 225x7x2
fat bar small plate DL 225x3, 315x3, 405x3, 495x3. PR is 505x3 so i am on track finally in the dl.
chinsx7, +35x5
pumped about this workout, had some left in the tank on the 495 set!
9/20 DE BP
on road
BP 135x7, 225x5, 315x3
speed BP w/ greens under bench 225x3x3, w/ greens under support 225x3x6 sets. 3 grips
db row 120x12L+12R, 10L+10R. weird doing this with gloves in a non chalk gym.
i have pushed this BP cycle about as far as i can. Think DL is about out and after tommorow nice ez week next week.
squat 135x7,245x5, 335x3, 425x3
dl 225x3, 315x3, 425x1, 515x1x3 sets
situpsx50
9/22 extra workout
mixed in while doing yard work
GHRx10
KB complex(renegade row each side/double KB snatch/double front squat)53sx7
KB double front squat 88sx11
KB snatch 53x10+10x6
9/26 ez week workout
had a touch of flu monday and tuesday and was wiped out. Kept up a lot of fluids and sodium so held most of my bodyweight, in fact gained a few lbs when i stopped visiting the john every hour. Still wasn’t sure today would go well so was ready to abort if reuired.
BP 135x10
db floor press 65sx10, 100sx21, 20, 17. 21 reps and total of 58 is a PR.
bulgarian squats x10x2, +50x10, +100x10 felt the flu and a lot of deadlifting last three weeks here.
pulldown to back of neck 130x12x2
bike 12 mins 149 calories(pretest for my upcoming PRT)
extra
cut grass
not a bad day considering. Opener in my loose shirt next week, some heavy speed singles in the DL, some easier speed work, then week after is meet week. A little carb deplete, a little water ingestion/cutoff cycle, then drop below 220 from 227 for about an hour on satuday weigh in for sunday the 14th meet.
9/29 extra
KB snatch 53x10+10x8 10 mins
10/1 ME BP
BP 135x7x2, 225x5, 315x3
add 46 F6
2 board 405x1, 495x1,
1 board 535xX bad liftoff and misgroove, 525x1 sharp
3 board 495x5
shirt off
3 board 405x2
4 board 405x3
first day back after backoff week and feeling healed but off. That is why this next two weeks is both a taper and peak and lot of technique practice.
later KB row 88x31R+31L
band pull apartx30x2
mobility
squat 135x7, 225x5, 315x3 got tug in adductor so repeated 315x3, 405x3
rev grip BP 135x7, 225x5, 315x3
dl clean grip 245x3, 335x3, alt grip 425x1, 515x1x5 first two singles done with belt and singlet, last three done with belt and old 46 champion suit.
chinsx10x3
bike 8 mins 102 cals
not bad, should be right on track for meet
You clean gripped 515??? Shit Jack, that’s nasty.
When’s the next comp??
[quote]Hanley wrote:
You clean gripped 515??? Shit Jack, that’s nasty.
When’s the next comp??[/quote]
No, i can only pull about 405 clean grip with my munchkin paws, the 515s were speed singles.
Next meet is AAU Worlds in Orlando 14 oct, i will do the push pull. I am not 100% where i want to be but was invited to do this meet by friends and wanted to do a Disney Meet once before it was too late.
i am getting that list of negative reasons to abort in my head when i am about done training for a meet.
Nothing like a meet to figure otu where you are at in every way.
jack