easy week
mobility
incline treadmill 5 mins @19% ,3.4 mph
rev grip BP 135x6, 226x6, 275x6, 325x3
bulgarian squats 25 a sidex2
abs on ball x60
chiro was great today after a lot of stretching this weeke
Jack,
Would you mind posting a sample day of your diet? Do you use PWO nutrition?
A normal day, but no day is alike.
Breakfast: Oatmeal, eggs, PBnJ or cereal, coffee. Protien powder, creatine, efa, GC, multi
snack;protein bar or chicken tuna, coffee, water.
lunch:salad or soup, sandwich (big-chicken or beef)
snack:protein bar or PBNJ or both
dinner:meat, veggie, salad. If underweight i add some carbs here and dessert/
Snack:protein powder.
i try for 200g protein a day and 3-5000 calories, but i don’t count. i eat more when i need to or feel hungry or somthing looks good.
i avoid friend food, but am not insance about it. i live in New Orleans!
12/13
sled drags 200 feet 2x 88 lb KB on sled 4 trips froward and 2 backwards
rev hyper 245x25x2
mobility
abs on ball x60
lokking forward to hitting it next week. hip 75%
mobility
squat 225x3x2, 315x3, 365x3 feels healthy but weak
rev grip BP 135x6, 225x6, 315x6
hammer iso lateral row 245x8, 335x8x3 sets
bulgarian squats 25L+25R
hopefully wake up tommorow and still no aches and pains…
more prehab/rehab saturday and then start pushing next week i hope.
12/16 extra
at home
sled drag 200 ft w/2x88 lb KB
forward x5, backwardsx3
farmers walks w/88s
rev hyper 245x25x2
light abs
not easy for an extra workout!
12/18 planned ME BP but no…
mobility
raw atg squat 225x5, 315x5, 405x5 very encouraging. strong and explosive. Hope i feel that way tommorow when i wake up.
BP 135x5, 225x5, 315x5x2 4 board 405x5, 455x3, 405x5 close grip 315x5, 365x5, 3 board close grip 315x5x3
Not a bad day considering lift off guy showed up real late and had a hurt back from dling, so no shirt work today. Maybe thursday. Hope to push squat a bit tommorow.
12/19 RE squat/dl
mobility back tight but not bad
raw squat 225x3x2, 315x3, 405x3, 455x3 strong but holding back
rev grip BP 135x5, 225x5, 315x5
DL 245x3, 335x3, 425x5 sumo dl 335x5
wide pd to sternum 170/200/230/210/180x7
drag curl 95x7, false grip rev curl 95x7
can’t complain
gym closed yesterday due to flooding, had to do a doubel today
mobility
12" box squat 225x3x2, 315x3, 385x2, add loose suit bottoms, loose belt, 4 db green bands (about 60 at bottoms and 130+ at top but who cares, they are more than pinks and less than blues) 385x2x5 fast
BP 136x7, 225x6, 315x5, 48 Katana on 495x3x2, 525x3x2 groove is a mess. 50 F6 on full rom 405x3,4,5. shirt off 4 board 405x5x2
short break
renegade row 53sx8+8, 88sx8+8x2 KB bent rows 88sx8+8
pushed through after a bad nights sleep and not enough food. Did i mention x-mas shopping last night in the flood?
xtra tommorow.
12/24 extra
KB snatch+ press 53x10+7 each arm x2
sled drag 2x88s forward x2,
1x88 backwardsx2
KB snatch+press 88x1+7 each side
never snatched 88 KB before
farmers walk with 88s
rev hyper 245x25
either still feeling fridays band squats or last nights chocolate dessert, so reined it back a bit.
12/26 double workout
long mobility warmup, but back still tight and sore
BP 135x5, 225x5, 275x5, 325x5, 275x5, 325x5 add ckhoked green bands 225x5, choked and wrapped green bands 225x5, 245x5, 255x3x2
bulgarian squat each leg bodyweightx10, +20x10,+50x10,+70x10
squat 155x5, 245x3, 315x3, 405x3 back hurting
JM press 135x5, 225x5x3 sets
clean grip sumo dl 225x3x2 felt Ok, 315x3x2
v grip pulldown 160/200/230/210x7
back is a problem.
12/29 speed BP
mobility
back jacked yesterday but stretched and adjusted myslef and feel 100% better today. we will see.
BP w/50lbs chains 135x5x3, 225x3x9 clsoe gand meet grips. meet grip 255/275/295x3. 295x3 speed dropped
sumo clean grip dl 225x5x2, 315x3x3
woodchoppers 80/150/stackx10 a side
blue band pushdownx25x2
12/31
Arm bars 53 L+R
sled drags 200 feet 2x88 x6 trips forward, 1x88 2 trips backwards
KB Military press 88x7L+7Rx2
farmers walks 88s
KB MP 53x20L+20R
slight cold but felt pretty good.
Think back is adjusted and gonna be OK.
Need to decide to do BP only at state meet or just skip it and hopefully plan on March 17 meet, Miss Invitational
12/31 a little Lagniappe
db culr 25x10L+10R
drag curl 115x7
rev hyper 295x25
the more i work outside the more extra workouts i do. May set up some workstations around the yard and house as part of my lanscaping design.
Does a Rev hyper or GHR make a better backdrop for Vincas?
first workout of big new year.
mobility
squat 225x5, 315x4
BP 135x7, 225x6, 315x5 choked and wrapped green bands 225x5x2, 245x5x2
wide pulldown to sternum 140/180/200/180x10
extra later
Renegade row 88sx8x2 sets
KB MP 53x20L+20R
barbell curl 115x7
blue band pushdown x30
pink band chest expansion x30
1/5 me bp
mobility
BP 135x5, 225x6x2, 315x5 46 F6 on 405x1 halfway down to 2 board, 2 board 495x3, 545x3, 3 board 545x3, change to 52 F6, full rom 405x3x2, 405x5 fast reps
shirt off 4 board raw 405x5
underhand pulldown 150/200/230x7
jack this is jimmy hazelwood from gibson powerlifting,what happened to jay?
Jimmy,
Dunno but i do not think it is good. Jay had some family issues that were not improving. Health was an issue too.
Hoping for the best.
jack
last time i talked to you you gave me some advice on using my first squat suit,no i have a prob with my deadlifting.i can get 455 in my suit and i cant lock out nothing higher than that,hell i can 455 raw,the suit is tight as hell cant hardly breath in it,someone said the straps being so tight can affect your lockout,if thats true how do i go about loosing up the straps without buying new suit?
[quote]edenguync77 wrote:
last time i talked to you you gave me some advice on using my first squat suit,no i have a prob with my deadlifting.i can get 455 in my suit and i cant lock out nothing higher than that,hell i can 455 raw,the suit is tight as hell cant hardly breath in it,someone said the straps being so tight can affect your lockout,if thats true how do i go about loosing up the straps without buying new suit?[/quote]
What i would do is try a raw cycle and see where your raw max is sitting. If you are long and lean and/or pull ssumo a tight suit is a help. If you are more 'Reubenesque", the tight suit interferes with yoru setup. No matter what, you need to get another suit seperate from your squat suit to pull in with longer straps. Inzer Max DL is about the best DL suit on market if you are Conv, Metal makes a great DL suit for Sumo folks.
jmo
jack