View Full Version : Back to Work

07-09-2008, 03:28 PM
Past 6-12+ months a mess of moving, family issues, injuries, house buying and selling, and just not enought time for doing anything well. Things finally settling down so back to work. At least i was able to maintain a decent base so things are coming back quickly. i forgot how much hams get torched by GMs.:whiner:

Jul 08, 2008
raw squat 135x7, 225x, 315x3, 405x3, 455x3, 405x3 this felt right today after a long time not feeling it.
good morning 225x5, 315x5x2
bulgarian squat right leg 110x8, 150x8

Jul 07, 2008
at home again so no spotter just safety pin in power rack
BP 135x7, 225x5, 275x3,325x3, 275x3,325x3, 275x3,325x3, 275x3,325x3
wanted 5 series but not enough in tank
3 board meet grip 325x5, 6, 7
drag curl 95x10

Jul 04,
first dls in my new garage gym after the move to Texas
dl clean grip 245x5, 335x3, dl grip 425x3x2
kb snatch 53x10+10, 53x20+20

Jul 03
rev grip bp 135x7, 225x5, 275x7
4 board close grip 315x5, 365x5, 315x5, 365x5, 315x5, 365x4
ptf 210x10, 250(stack)x10x3
drag curl 95x9

Jul 01
raw squat 135x7, 225x5, 315x3, 405x3x2
rev grip bp 185x10x3
raw squat stance gm 225x5, 275x5, 315x5
right leg bulgarian squats bwtx8, 80x8, 140x8

Jun 30
Getting back into swing of things as life settles down and injuries are healed(mostly)
BP 135x7x2, 225x5x2, 275/325/275/325/275/325x3
4 board meet grip 315/365/385x5
4 board close grip 315x8
pulls to face 110/170/210/240x12
drag curl 95x8
Gym i now use on base in my new assignment has some better equipment.Better traction on floor lets me go very heavy on ptf.

07-09-2008, 07:10 PM
Good to have you aboard here, Jack. Let me be the first to welcome you to the greatest state in the country!

07-11-2008, 07:23 AM
raw bench rev grip 135x7, 225x5, 275x5, 295x5
4 board meet grip 315x5, 405x5x3 sets
4 board close grip 315x5, 365x4, 315x12
pulls to face 130x12, 250(stack)x12x2
drag curl 95x11

all workouts are raw with just wrist wraps unless noted. Belt doesn't go on until gear does.

07-12-2008, 09:02 AM
raw deadlift clean grip 225x5, 315x3, deadlift grip 405x3, 475x3, 425x3
KB snatch 53x10+10, 53x20+20

07-13-2008, 03:48 PM
7/13 sort of DE bench.
done a day early due to schedule conflict tommorow
bench 135x7x4 sets, 225x3x2 sets
blue bands choked toether and run under post under bench on a Forza bench 225x3x8 sets close and meet grip
meet grip 225x8
estimate 150+ at top and about 50 at bottom.
puuls to face stackx12x3 sets
drag curl 95x12
seated abs 3 sets up to stackx12
new blue bands had LOTS of tension so speed took a while to come back

07-16-2008, 08:24 AM
7/15 Re squat
woke up with back very tender after along day of manual labor yesterday.
planned on playing it by ear and was not going to go this high, but every set got better
raw squat 135x7, 225x3, 315x3, 405x3, 495x3, 455x3
rev grip BP 135x7, 225x6, 275x5
GM 225x5, 315x5, 365x5 a lot left
right leg bulgaian squat 110x8, 160x10
this is a good sign of being back on track and 495x3 is done a month ahead of schedule
maybe gonna do Europa in Dallas if i feel good in gear in a week

07-16-2008, 01:54 PM
I just hate to do GMs. But I gotta cuz I like the results.

07-18-2008, 08:39 AM
I just hate to do GMs. But I gotta cuz I like the results.

A few years ago i tore my groin doing Max Effort GMs with 495 on the third rep. Talking to Pavel about it, the Russians do these for multiple sets of 5 staying well under max effort and focusing on traps through bar for squats or feet through floor for deads. If i go too heavy it turns into a quarter squat anyway.

Life is good.


07-18-2008, 06:08 PM
7/18 turned into a speed day
double today because of travel yesterday
speed bp
bench press 135x7, 225x5, 315x5
52 F6 on 405x3,4,4,5 focusing on fast and getting shirt groove right.
shirt off 4 board 315x5x5
spotters not that good on base so will have to go elsewhere to go heavier
raw deadlift clean grip 225x3, 315x3, dl grip 405x3
groove off so changed from planned triple to 5 singles
495x1x5 groove cleaner and speed better each rep
ghrx12, +12kgx8
drag curl 95x13

07-21-2008, 12:02 PM
EZ WEEK lower
sled drags 80 yards
forward strap high
53x2 trips
88x2 trips
88+53x4 trips
strap around waist
88x2 trips
KB snatch 53x5+5, 88x5+5, 53x5+5
KB arm bars 53 L+R

07-22-2008, 08:54 AM
ez week upper
speed bp
don't usually do speed work for back offs although straight weight works well, but am shirting up next week so don't want to loose groove.
close and meet grips
BP 135x7x2
225x3x6 sets
ring inverted row x20x2 sets
blue nband pushdown x25
back raisex25

07-25-2008, 02:42 PM
had to slide this a bit forward for logistic reasons
raw squat 135x7, 225x5, 315x3, 405x3
suit on old 44 stock centurion NXG+
straps up and wraps
545x2, 585x2
suit bottoms
BP 135x7, 225x3, 315x1
speed dl 225x3, 315x3x2 sets

weight felt heavy on back as expected, but reps flew up.

will see how everything feel tommorow

07-27-2008, 02:37 PM
7/27 with the Bad Attitude Guys
BP 135x7, 225x3, 315x3
46 Katana on
3 board 405x3
2 board 495x3, 565x2 ez right tricep a bit tight so stopped going up
3board 495x5
shirt off
4 board 405x6
blue band pushdown 25x3 sets
drag curl 95x14
purple band rear deltsx25
KB one arm dls 203x2L+2R

08-01-2008, 07:50 AM
7/29 At Nas P-cola CNATT gym
this gym is getting foo foo...
raw squat 135x7, 225x5, 315x3, 405x5
db floor press 50x25, 75x25, 100x18
speed dl 225x5, 315x3, 405x1x4, 455x1x4 sets
pulls to face 120/160/200/240x12
tri pd 80/120/160x20
trying to get blood in left tricep to work out stiffness

7/31 At CNET Gym at Nas P-cola Nicer gym equipment wise than CNATT but foo foo too.
rev grip bp 135x7, 225x5, 275x5, 315x3
db floor press 100sx21, 85sx21
squat stance GM 135/225/315/365/405x5
pulls to face stackx12x3
ab machine stackx12x3
drag curl 95x15

will crank it up monday and tuesday then recover till meet.

08-02-2008, 10:22 PM
farmers walks 2 60 yard trips with 88lb KBs
and sled dragging 6x80 yard trips 176 lbs

08-03-2008, 06:10 PM
bp 135x7, 225x5, 315x3
loose 52 F6 on 405x4, 405x5x3 sets speed better each set
3 board 455x4
shirt off
4 board 405x6
db floor press 100x15
drag curl 95x16
later blue band pushdown 30x2 sets

08-04-2008, 09:22 PM
at Strouds in Hurst
raw squat 145x7, 235x5, 325x3, 415x3
add suit bottoms 495x2
full gear straps up 595x2, 645x2 probably could have done 5 or gone up to 695+ for another double but am very much on track so shut it down
speed dls raw 245x5, 335x3, 425x1x2
loose suit and belt 515x1x5 faster and cleaner each pull
dls way better than i would have hoped, and squats are causing me to change my previous plan of 633-677-700 to 655-700-722.
First time in Monolift...Very Cool

08-07-2008, 05:25 PM
on base
rev grip BP 135x7, 225x5, 275x5, 315x5 strongest in a long time
4 board close grip 315/365x5 x 3 series
GM 135/225/315x5
pulls to face stackx12x3 sets
GHRx10x2 sets
drag curl 95x18
later blue band pushdownx35x2
later blue band pushdownx35x2 sets
just a light workout in the taper for Europa

08-08-2008, 05:05 PM
found new chiro and got some art and adjustment. Man was i a mess in my neck, shoulder and bicep/tricep.
farmers walk 2x88lb KB 80 yardsx2 trips
all dragging with 176 lbs
forward drag
strap across hip x 2 trips
strap around shoulders x4 trips
strap around shoulders runningx1 trip
strap around shouldersx1 trip

08-11-2008, 04:29 PM
raw squat 135x7, 245x5, 335x3, 425x3, 385x3
speed bp meet and close gripa alternated 135x7x2, 225x3x4 sets, 275x3x4 sets
3 board close grip 275x10
GHRx10x2 sets, +22x10
drag curl 95x19
later blue band pushdownx35
a few days of rest, 3 day peak thrusday and friday, meet saturday. Weight has dropped to around 227 so may drop to 220 if i get the 220 fire.

08-16-2008, 05:20 PM
well, sometimes it doesn't work out.

squats went great and 650(295) opener was smiked. second with 700(317.5) was coming up nicely when left IT band popped. left hip has been giving me trouble and maybe time to take a different approach with ART. Painful then but not real bad right now but took 2 raw(227 and 325ish) token benches, then decided to try my new opener shirt but had no leg drive so 529 wouldn't lock out.Amazing how much leg drive matters when you don't have it. Took one dl(137lbs) and called it a day. chiro in attendance told me IT had adhered and i need to get it free. 700 just not the best way to do it.

Cool part was not really the pro bench meet,although Jason Coker was pretty awesome, but the rep contest afterward. Tiny Meeker did 7 reps with 600 and i think a bunch of folks went over 10 reps with 500. Met Rychlak, Mendy, Sebastian Burns, and Ken Lain. Talked to Gary Frank and John Inzer.

Enjoy meeting folks in person, almost everybody is cool.

A fun day seeing the Northshore Kellum Krewe and all the displays. BBers and Fitness chicks maybe getting old for me. BJJ competition had steadiest and largets crowd. Didn't taste one horrible nutrition bar!

Good fun. Back to work soon.

08-19-2008, 08:16 AM
got to keep rolling that IT band, I remember while you where here it was giving you alot of trouble. Got under 50 days to my meet, starting to feel the weight again. Terry is on track to take a shot at the raw squat world record in the SPF. Give me a call when you get a chance, later, Jeff.

08-25-2008, 12:07 PM
been doing high rep work and ARt for hip/IT band issue, and some light benches and DLs. Busy getting my son ready for a select baseball tryout. Hit him 100s of balls and took him to cage about 8 times to hit.

He was great yesterday but i am sweating the politics of selection.

Will start ramping it up a bit this week.