Malinda,
They are plates made by TKO, they are 45s that are the size of 35s. The TKO bar is almost as fat as squat bar, and the combo helps my dl and makes the bar feel like a pencil and a rack pull on meet day. 495x3 with the TKO stuff raw was my top workset and it gave me a 601 pull in the meet with a belt. In Miami i had done 515x3 and it led to 622, i see a pattern.
Getting there slowly for P-cola!
Happy for you on your biopsy but had to laugh at your feelings on another bundle of joy. If you want to practice with grandkids, after next summer i can lend you mine for a weekend.
jack
10/5 DE BP
another rushed workout due to family and work conflicts.
BP 135x5, 225x5, 315x5
speed bp add 52 F6 (very loose) 405x3x5 sets
4 board meet grip 455x5
shirt off
25 mins
10/6 RE SQ/DL
not feeling sharp in squat but not a bad workout
mobility
overhead squat barx5, 95x5, 135x5
raw squat 225x3, 315x1, 365x1, 405x1, 455x1x3, 405x1
close grip JM 135x7x2, 185x7, 225x7, 185x7
DL w/ fatter bar and regular plates 245x3, 335x3, 425x3, 495x3, 425x3
Hammer iso row 6 platesx10, 8 plates x10, 6, 4 DC style
later
GHRx8, +12x8
KB double C+P 53sx10
KB single C+P 88x5L+5R
KB row 88x15R+15L
10/7 recovery day
sled drags 4x100 yards w/88lbs
YFRG/JS band work 20 mins
[quote]jackreape wrote:
Malinda,
They are plates made by TKO, they are 45s that are the size of 35s. The TKO bar is almost as fat as squat bar, and the combo helps my dl and makes the bar feel like a pencil and a rack pull on meet day. 495x3 with the TKO stuff raw was my top workset and it gave me a 601 pull in the meet with a belt. In Miami i had done 515x3 and it led to 622, i see a pattern.
Getting there slowly for P-cola!
Happy for you on your biopsy but had to laugh at your feelings on another bundle of joy. If you want to practice with grandkids, after next summer i can lend you mine for a weekend.
jack[/quote]
Thanks Jack. We train with Ivanko stuff, so transitioning to a meet is easy as far as the basic bar stuff. And yes, I see the pattern as well! Good job.
I am sure you will be ready for Military nationals…wish I could go.
Thanks again. Don’t get me wrong I love kids – just at this stage in life, somebody elses! LOL And I just might take ya up on that sometime.
Malinda
10/8
slid light BP workout until tommorow so i could build my power rack, drag the vet mats around from the back porch into the garage, and clean garge to put it all in there.
10/9
10/9
Close grip BP 135x7, 225x5, 275x3, 315x3
4 board close grip 365x5x3
JM 225x5x5
later at home with new setup
medium box squat 135x5, 225x5, 315x3x5 sets
chinsx5x5
considering some approach changes.
10/12
workout A at gym: BP 135x7, 225x5, 275x3, 325x3, 275x3, 325x3, 275x3, 325x3
4 board close grip 405x5, 5, 4
pulls to face 90x12, 110x12x2
workout B at home: 13" box squat 135x3, 225x3, 325x3, add loose denim briefs 325x3, add choked green bands (about 150 at top, about 65 at bottom) 325x3x5 sets
farmers walks with 88s around house to setup bands in garage.
like working out at home, stirred my meatballs and gravy between sets
10 13 posterior chain
raw squat 145x3, 235x3, 315x3
GHRx8x2 sets
Reverse hyper 295x10x2
double KB fs 53sx8, 88sx8
double KB C+J 53x10+10x2
sled drag 2x88x 4 trips of 50 yards
farmers walks w/88s
forgot how hard band squats were on entire body but yesterday reminded me. Right erector and glute fried today, and combined with pushing cycle an extra week decided to skip DLs today. Back feels great after workout, but i am falling asleep. Huge fajita burrito may have osmething to do with that too.
10/15
had to rush today
close grip bp 135x7, 225x5, 275x3, 325x3
4 board close 365x5, 385x4, 365x4, 365x5
jm 225x5x3 sets
later 30 min hike on levee and mobility work when complete
10/16
mobility
raw squat 155x7, 245x3, 335x2, 425x2, 44 centurion and blet/loose wraps 515x2, 605xX from shaking on set up, then 565x2 easy. weird but will be OK soon with using gear every other week.
Speed DL raw 245x3, 335x3, 425x1x6, 475x1x2, 495x1
GM 135x5, 225x5, 275x5 easy and will push this back up
chinsx10x3
later KB double C+J 53sx7+7
KB row 88x20L+20R
KB single C+J 88x7+7 L and R
easy week next week, maybe extra work tommorow if not too sore.
11/20
back off week
pullupsx5x3 alternated with RH 295x12x 3 sets
KB snatch 53x15L+15R, 88x15Rx15L PR!
sled drag 88x150 yards x 2 trips.
NFL combine bench day after thanksgiving in Florida with the Bros
Happy Thanksgiving!!!
HAPPY THANKSGIVING JACK!!!
I am planning on competing in the USAPL NJ States last weekend in Jan. 2008. Could you take a few moments of your time to answer some questions for me? At present Ii am training my BP with only wrist wraps when I feel the weight is causing my wrist to extend excessively. I am thinking about buying a new shirt and not some ill-fitting one off E-bay like I did last year - I BPed more raw that in the shirt, LOL!
Could you give me the pros and cons, as you see it, for the various shirts you have used presently & in the past? I do not have an excessive arch; my pinkies are on the 81cm line. 98% of my training- every workout rep is paused(i.e. “motionless” on my chest). Is it possible to recommend one over the other to someone you have never seen lift in person? 10 years ago I used an inzer blast shirt size 48…my best raw BP at the time was 385; with the shirt I BPed 410 in several contests.
My raw max at present is 330…what can i expect conservatively in your opinion to add to that with a shirt that you recommend. Again, i would like to thank you for the time and effort put forth in answering my countless questions!
QT,
Titan, Inzer, and Metal all make good products. Some folks even like the Crain shirt. i think for you the Titan, F6 or Fury is the way to go as they have the easiest groove from my experience fro new shirt users.
If trained correctly, you can probably break your old PR. What size is your chest and arms? I am in Floriday today but when i get home i can outline an approach to learn the shirt for you. You will need a partner at least once every two weeks!
jack
Good luck
THANKS Jack!!!
My chest cold and relaxed is 48.5"
My arms cold & relaxed are 16"
QT,
You need to order a shirt fast. i am sure that Inzer and Metal are fine products but time is short, so i would tell you to get a 50 Titan F6. i am about the same size as you and it takes 523 to touch in 44 F6, but i can get 405 to touch in my approximate size 52 training shirt. i get my gear from Priscilla Ribic at www.littlepowerhouse.com.
Tell her i sent you. i am not sponsored so i go where service is best and she is fast and helpfull. Regular Fedex delivery is fast enough.
We need to get the shirt on you, putting it on with your palms down and leaving collar up near neck start with 335 and start working it down from a 4 board. First workout go 4, 3, 2, then 1 board. You may toi add weight to get it down. Keep your elbows in and touch at your sternum. Do this for two ME days in a row. You need to find a touch weight and it will be at least 365-385.
Lots more to cover.
jack
11/25
A Brutal Day
Workout A at home
13" box squat 235x3x3, 325x3, add denim briefs 325x3, add choked greens and loose belt 325x3x4, 375x3x2 sets
Workout B at Gym
BP 135x7x2, 225x5x2, 315x3, add 52 F6 405x3, 5,5,5
JM 225x5x3, 245x5, 255x5
overhead squat barx5, 95x5, 135x5
extra later
renegade row 88x7L+7Rx2
band pull apartx35
felt a bit out of sorts after holiday and backoff week and a long drive yesterday and my daughter in a car accident last night and have to go out of town tommorow night so routine is messed up and my head and groove is still out of town.
Important part is my daughter is OK. Blessing in a big way because she shouldn’t be.
Dl tommorow before i leave
My stuff can wait - glad to hear your daughter is OK!!! Will order shirt Monday. 11/26 and go from there> Thank you again for your time and effort!
11/26
left wrist really jacked up last night to point i thought hospital visit was possible today. Naproxen saves the day, still went easy in DL and swapped supinated hand to right side today.
squat 135x20
fat bar small plate DL 225x3, 315x3, 405x5x2 sets
por BP 135x20
pulls to face 3 sets of 12 working up to stack
Glad you daughter is ok – dang kids always make us worry!
What did ya do to the wrist Jack? Glad it is better, but take it easy.
Malinda
Jack,
Again, I hope all is well with your daughter! Just letting you know I ordered a Titan F6 size 50 yesterday. I will let you know when it arrives how it felt. Is it necessary to use boards for the board press, or, can I use pins set in a power rack at the proper height(s) above chest??? Thanks again!
Art