[quote]jackreape wrote:
2/8
Slid RE BP a day because my entire pec insertions and all around the pec was sore, AND my wife got sick so that closed the deal. Will do speed sq and dl with RE BP in middle tommorow.
…Malinda, hope to make it to BR for at least saturday if i get in early enough friday night from a work trip.[/quote]
That would be Great!!!
Have a good trip.
malinda
2/9 good thing i rested yesterday because my BP was shot…
workout A: BP pinky on ring 135x7, 225x5, 315x3,4,5
4 board clsoe grip 315x5, 365x5
tricep pushdown 110x7, 140x7
kroc rows 90x20+20
more tonight
workout B…
mobility
12 box squat 225x3x2, 315x3, add loose suti 365x2, add 4 db blue bands (180/70) and belt 365x2x5, 415x2 every set, even 415 faster
speed dl raw 225x3, 315x3, 405x1x6 sets, 495x1 495 slowed a bit
chins x7x2
farmers walk 100s around gym
not bad at all.
2/10 extra
extra
KB swing 53x18L+18R x2 sets
straight bar curl 115x5x3 sets
GHRx10, +10lbsx10
rev hyper 295x25
skipped sled rags to see if IT bands are overwork related
Few things better than a pump from your erectors to your calves.
easier this week while in San Diego.
Feb 15
bp 135x8, 225x3x6 sets, 275x3x6 sets 3 alternating grips. speed poor.
BP 225x20
amazing how that heavy shirt work wipes me out for almost two weeks.
chinx7, +25x7
db row 105x20+20
mobility
home tommorow
short workout
Feb 13
hydrating like crazy, still on road.
raw squat 225x5x3, 315x3, 405x3, 495x3, add loose suit and gear 495x3. Fast AND deep.
DL raw in squat shoe with heel 225x3, 315x3, 405x3, 495x3
chinsx7x3 sets
have lost bodyweight and mass so suit was really loose. Hydrating like crazy and using ice on IT bands is helping. This is just going to be a cycle that is not fun.
Feb 12
on road in SunDog
BP 135x5, 225x5, 315x5, loose 52 F6 on 405x3,4,4,4 fast but lockout rough
JM press 225x5x5
dehydrated from flying and still wrecked from shirt work last week
got in late Friday night/early saturday morning from airline wx delays so slid this to sunday/today
watched womens nats in BR yesterday and saw firebug. She is ready!
mobility
12" box squat 225x5x3 sets, 315x2, add loose suit bottoms and belt 415x2, add 4 db blue bands (180/70) 415x2x5 set faster/stronger every set
rev grip BP 135x7, 225x5, 275x3, 315x3
sumo clean grip dl 225x3, 315x3x3, speed dl conv 315x3
farmers walk 100s around gym much better than last time
80 mins from mobility to racking bells after farmers walks
later KB row 88x12+12, 88x20+20
KB snatch 53x3+3, 88x3+3, 53x10+10
arm bars 53L+53R
Hi Jack,
Thanks for posting your training journal. I was curious about “arm bars 53L+53R” listed in the Feb 18th workout. Do you perform it like the video at KettlebellAthletics.com Kettlebell Arm-Bar - YouTube
Has it helped shoulder issues you have had? I ask because I seem to have reoccurring should issues due to lack of flexibility and am wondering if this might help?
Thanks
[quote]Seattle_Lifter wrote:
Hi Jack,
Thanks for posting your training journal. I was curious about “arm bars 53L+53R” listed in the Feb 18th workout. Do you perform it like the video at KettlebellAthletics.com Kettlebell Arm-Bar - YouTube
Has it helped shoulder issues you have had? I ask because I seem to have reoccurring should issues due to lack of flexibility and am wondering if this might help?
Thanks [/quote]
Yep, great for shoulders AND a great low back adjustment to boot.
jack
2/20 on road in Memphis but got to BP with Jeff and Terry
mobility
squat 225x5x3, 315x3
BP 135x7, 225x5, 315x3
warmup not great
46 F6 on
3 board 405x2, 495x1
2 board 495x1
1 board 495x1, 525x1, 545x1
shirt off
4 board 405x5x2 sets
Will determine my shirt plan in two weeks. Will try the 48 and 46 katana. With my bodyweight in the low 220s everything is different in the shirts. The 46 F6 is a minimum 545 touch shirt at 240ish.507 would touch in it now.
Need to know how the 48 Katana is for the opener or maybe use the 46F6, and also see if i roll the sleeves outwards on the 46 Katana if i can get something less than 600 close to touching. Same thing with my squat suits. The joy of having great abs is overcome by the loss of gear tightness.
Not worth it!
Jack,
I have a question for you…I realize it has nothing to do with your thread. Maybe when you have a few spare moments, you might be able to jot down some advice for me.
I am nearing 51 & have been competing drug-free PLing for over 30 years. I am not nor ever was a National caliber lifter. My best total at 198 is a slightly over 1600 and best toatl at 181 was mid 1500’s when I was in my 30’s. My best contest squat in single ply gear is 617 @198 and 578 @181. Since that time over the last 20 years, I have torn both distal biceps tendons on separate occassions & had them surgically repaired successfully. I also had a comlpete tear of my rotator cuff/SLAP lesion/GH dislocation that was repaired with results that are satifactory I guess.
My problem is that with all the inconsistent training, injuries, surgery, rehab, etc. I have neglected to squat consistently. I just entered my first contest, USAPL NJ States a few weeks ago, and squatted 396 @198 in a RDC Genesis suit that was very comfortable and nearly non-supportive. The weight felt heavy and I missed my 3rd attempt(~407) losing my balance backwards about 2/3’s of the way up In training for the contest over the last 6 months or so, I have made no strength gains with the routine(s) I have been using, IMO.
My workouts reps/sets scheme revolve around Prilepins recommendations w/o getting too detailed. I used bands, chains or band/chain combos during that time. I can only use the strong bands + bar weight + 75lbs of chain weight at my peak for sets 8 sets of 2. I have never box squatted until trying them within the last 3 weeks. What can you suggest?
I feel I am exhibiting strength I possess presently, but do no seem to be gaining any more and have not progressed when I believe I still can. I know it’s complicated to advise a completely unfamiliar stranger on the basis of this poor description, but I would be happy with any thoughts you have on my behalf. Thank you in advance for your time and effort…I truly hope your future aspirations come true.
Respectfully,
Art Margulies
[quote]QuarterTonner wrote:
Jack,
I have a question for you…I realize it has nothing to do with your thread. Maybe when you have a few spare moments, you might be able to jot down some advice for me.
I am nearing 51 & have been competing drug-free PLing for over 30 years. I am not nor ever was a National caliber lifter. My best total at 198 is a slightly over 1600 and best toatl at 181 was mid 1500’s when I was in my 30’s. My best contest squat in single ply gear is 617 @198 and 578 @181. Since that time over the last 20 years, I have torn both distal biceps tendons on separate occassions & had them surgically repaired successfully. I also had a comlpete tear of my rotator cuff/SLAP lesion/GH dislocation that was repaired with results that are satifactory I guess.
My problem is that with all the inconsistent training, injuries, surgery, rehab, etc. I have neglected to squat consistently. I just entered my first contest, USAPL NJ States a few weeks ago, and squatted 396 @198 in a RDC Genesis suit that was very comfortable and nearly non-supportive. The weight felt heavy and I missed my 3rd attempt(~407) losing my balance backwards about 2/3’s of the way up In training for the contest over the last 6 months or so, I have made no strength gains with the routine(s) I have been using, IMO.
My workouts reps/sets scheme revolve around Prilepins recommendations w/o getting too detailed. I used bands, chains or band/chain combos during that time. I can only use the strong bands + bar weight + 75lbs of chain weight at my peak for sets 8 sets of 2. I have never box squatted until trying them within the last 3 weeks. What can you suggest?
I feel I am exhibiting strength I possess presently, but do no seem to be gaining any more and have not progressed when I believe I still can. I know it’s complicated to advise a completely unfamiliar stranger on the basis of this poor description, but I would be happy with any thoughts you have on my behalf. Thank you in advance for your time and effort…I truly hope your future aspirations come true.
Respectfully,
Art Margulies[/quote]
Art,
Squatting is about strength, speed, technique, and peaking. I am not getting from your question that you have a very targeted plan, and may be doign something with bands and chains that is not speed work. How much bar weight are you using? ME movements? 3,4. 5 week cycles? Gear you use to squat with in workouts?
Happy to talk about it - PM me
I will be out of town after sunday for a week.
jack
2/23 RE BP
mobility
barefoot squat 225x5x2, 315x2, 405x2
raw BP 135x7, 225x5, 315x3,5,3,5
4 board close grip 315x3, 365x3, 385x2, meet grip 405x3, 5,4
chinsx7x7
gear squats with JK tommorow.
2/24 ME squat
with JK and Northshore krewe
mobility
squat 245x3x3,335x3, 425x2, add 44 Centurion straps down and loose belt 515x2x2, straps up,wraps and belt 605x2, 655x1 skipped second rep from IT band singing.
Really need to taper. No pop in anything. Only set that felt comfortable was 605. Weight is light but no pop or explosion equals need to taper.
Main difference between squating at 240 and 225 is besides the need for smaller suit, back has to support bar on back a lot more.
gear off raw squat 245x10, 335x10
Good morning 245x5x2, 335x5
extra later
KB snatch 53x3L+3R, 88x3L+3R
sled rags 200 feet 2x88lb KBx 8 trips forward, 1x88 KB 2 trips backwards , quads cramping even using 1 KB for backwards drags. No ownder no pop in squats!
farmers walks 2x88 x 2 trips around yard
KB row 88x20L+20R
back off week next week
easy week workouts
Feb 27, 2007
mobility
2 mile hike
chinsx5x2
Feb 28, 2007
bulgarian squats 25L+25R
BP 135x10, 225x28, close grip 225x14
sled drag 1x45lb platex 70 yardsx4 trips
db row 95x25L+25R
in the taper mode
BP 135x7, 225x5, 315x3 not explosive but no tweaks at least.
add 48 Katana 2 board 405x2, 495x1, 1 board 495x1, this shirt is WAY too lose at 225 lbs.
switch to 46 Katana 2 board 555x1, this will take 565+ to touch.
shirt off 4 board 405x5
JM 225x5x3 sets
mobility
squat 245x3x2, 335x3
chinsx8x3
Very disappointing workout. This cycle has been frustrating with IT issues, coming off low back/hip injury, and weight loss has left BP in doldrums. Just have to let taper work some magic and lift smart on the 17th.
Hang in there Jack.
Jack, hang in there. I definitely understand frustration dealing with soft tissue issues.
I realize this isn’t a part of your thread at all, but much like quartertonner I have a squat issue that has been destroying progress for the last 8 months to a year. If you’d rather a PM (which I totally understand), just tell me. But the short of it is, I haven’t made more than 5 lb progress on my squat in almost 8 months. Lifting on a classic WSB template. DE work between 55-65% plus chains. GM = 91% of wide box squat, Oly squat (ass to calves) = 95% wide box squat. I believe myself to be longer legged, shorter torso. I fail in the bottom 1/2. I have hammered hammies and glutes almost non-stop since summer believing them the weak point, but I haven’t moved. I know it isn’t my low back (see GM %). I just know I’m getting nothing out of my leverages when I switch to wide stance. Any advice would be most appreciated. I’ve tried about everything I can think of w/o success.
end hijack (sorry!)
Keep up the good work. You’ll get your total for sure. I know it.
EDIT: I posted this as well in the WSB/PLing thread and got a couple good responses along with a good PM, but I’d still really like to hear what you have to say since you’re so experienced.
[quote]Aragorn wrote:
Jack, hang in there. I definitely understand frustration dealing with soft tissue issues.
I realize this isn’t a part of your thread at all, but much like quartertonner I have a squat issue that has been destroying progress for the last 8 months to a year. If you’d rather a PM (which I totally understand), just tell me. But the short of it is, I haven’t made more than 5 lb progress on my squat in almost 8 months. Lifting on a classic WSB template. DE work between 55-65% plus chains. GM = 91% of wide box squat, Oly squat (ass to calves) = 95% wide box squat. I believe myself to be longer legged, shorter torso. I fail in the bottom 1/2. I have hammered hammies and glutes almost non-stop since summer believing them the weak point, but I haven’t moved. I know it isn’t my low back (see GM %). I just know I’m getting nothing out of my leverages when I switch to wide stance. Any advice would be most appreciated. I’ve tried about everything I can think of w/o success.
end hijack (sorry!)
Keep up the good work. You’ll get your total for sure. I know it.
EDIT: I posted this as well in the WSB/PLing thread and got a couple good responses along with a good PM, but I’d still really like to hear what you have to say since you’re so experienced.[/quote]
Aragorn,
In training as in life, the sun doesn’t shine on the same dog’s ass everyday. Good days will come again!
Three things make a great squatter, speed, strength, and technique. You can get by with 2. i think you need to practice some doubles and triples in the exact gear you use, move the stance in a bit, and work your abs with the feet on the floor. (Try the tricep rope behind your neck held against yor chest and do reverse good mornings.)
Sometimes you need speed and ME work, and other times you need to work on what is lagging.
What do you think?
jack
I think you gave great advice. But I’m lifting with only a belt :). Come to think of it, the ab work that I currenly do is all on the incline bench. the pulldown station sounds like a plan. I’m doing ATG Oly style squats with a narrower stance, does that count for moving my stance in, or you talking narrower PL box style? Thanks a bunch.
[quote]Aragorn wrote:
I think you gave great advice. But I’m lifting with only a belt :). Come to think of it, the ab work that I currenly do is all on the incline bench. the pulldown station sounds like a plan. I’m doing ATG Oly style squats with a narrower stance, does that count for moving my stance in, or you talking narrower PL box style? Thanks a bunch.[/quote]
Unless you are in very good squat gear, very wide squatting is not going to work. Find a stance slightly wider than shoulder width and work at it. “Segments” of alternating weights like 225 and 275 for sets of three will get you used to lifting. About 70-85% is about right here.Pulldown abs or truck pushing is great ab work for your needs.
Hope it helps.
jack
[quote]jackreape wrote:
in the taper mode
BP 135x7, 225x5, 315x3 not explosive but no tweaks at least.
add 48 Katana 2 board 405x2, 495x1, 1 board 495x1, this shirt is WAY too lose at 225 lbs.
switch to 46 Katana 2 board 555x1, this will take 565+ to touch.
shirt off 4 board 405x5
JM 225x5x3 sets
mobility
squat 245x3x2, 335x3
chinsx8x3
Very disappointing workout. This cycle has been frustrating with IT issues, coming off low back/hip injury, and weight loss has left BP in doldrums. Just have to let taper work some magic and lift smart on the 17th.[/quote]
A wise man once told me to open low and then go for broke! You know what to do on the day…and you also know that it will be there for ya.
Keep your head up – Light weights and white lights in your future!
Malinda