I cannot pull sumo well at all, it is just and extremely awkward angle and hard for me to get to the bar. Might have to do with my ever worsening hip flexibility. My sumo typically trails my conventional by about 100lbs.
I suck at sumo and it trails my conventional by quite a bit. But they improve everything lower body for me.
2009-11-19
OHP
barx15
95x5
115x5
135x3
155x2
180x1
160x5
Zercher from pins (mid thigh)
225x5
315x3
365x1
405x1
415x1
GMs
225x5
265 5x2 sets
Chest Supported Rows
205 5x2sets
205x7
AB wheel Rollouts (from knees)
12,12
Notes:
Overhead press was shaky at 180. My upper back was still fatigued from cleans 2 days ago. I can tell that once it’s recovered I’ll be stable on presses, though. Core was sturdy, no wobbling.
Zercher was hard but I was not going to accept a 30 lbs drop in weight today. 20lbs I can live with.
Added 10 lbs to GMs. These are going to come back quickly I think. Only 15 lbs off top weight.
Ab wheel felt worse than the first time I did it. Something is really working my abs between sessions with this toture device. I got 15x2 last time I did them.
Solid session today. Spent too much time flapping my face though. Session took 2 hours due to all that jaw exercise.
Great work, those Zerchers are sick, as usual.
looking strong. jaw work aids in recovery between sets though. I always include extra jaw work on ME days. Maybe that’s why ME days are about 2.5 hours lately…
[quote]PeteS wrote:
looking strong. jaw work aids in recovery between sets though. I always include extra jaw work on ME days. Maybe that’s why ME days are about 2.5 hours lately… [/quote]
I feel like it hurts me though. I lose my fire if I shoot the shit too long. It’s probably different when you’re amongst a crew of real lifters - people who actually practice strength rather than just gobber about it.
[quote]DaCharmingAlbino wrote:
2009-11-19
OHP
barx15
95x5
115x5
135x3
155x2
180x1
160x5
Zercher from pins (mid thigh)
225x5
315x3
365x1
405x1
415x1
GMs
225x5
265 5x2 sets
Chest Supported Rows
205 5x2sets
205x7
AB wheel Rollouts (from knees)
12,12
Notes:
Overhead press was shaky at 180. My upper back was still fatigued from cleans 2 days ago. I can tell that once it’s recovered I’ll be stable on presses, though. Core was sturdy, no wobbling.
Zercher was hard but I was not going to accept a 30 lbs drop in weight today. 20lbs I can live with.
Added 10 lbs to GMs. These are going to come back quickly I think. Only 15 lbs off top weight.
Ab wheel felt worse than the first time I did it. Something is really working my abs between sessions with this toture device. I got 15x2 last time I did them.
Solid session today. Spent too much time flapping my face though. Session took 2 hours due to all that jaw exercise.
[/quote]
OHP was shaky at 180, ha ha, if it wasn’t mate i’d worry!. I’ve done just less than 180 OHP (80kgs as its known round these parts) once and I ended up doing a kinda juggler balancing a chair on his chin quick step around the gym under the bar. Counted it as a good lift tho obviously!!!
[quote]scousemafu75 wrote:
DaCharmingAlbino wrote:
2009-11-19
OHP
barx15
95x5
115x5
135x3
155x2
180x1
160x5
Zercher from pins (mid thigh)
225x5
315x3
365x1
405x1
415x1
GMs
225x5
265 5x2 sets
Chest Supported Rows
205 5x2sets
205x7
AB wheel Rollouts (from knees)
12,12
Notes:
Overhead press was shaky at 180. My upper back was still fatigued from cleans 2 days ago. I can tell that once it’s recovered I’ll be stable on presses, though. Core was sturdy, no wobbling.
Zercher was hard but I was not going to accept a 30 lbs drop in weight today. 20lbs I can live with.
Added 10 lbs to GMs. These are going to come back quickly I think. Only 15 lbs off top weight.
Ab wheel felt worse than the first time I did it. Something is really working my abs between sessions with this toture device. I got 15x2 last time I did them.
Solid session today. Spent too much time flapping my face though. Session took 2 hours due to all that jaw exercise.
OHP was shaky at 180, ha ha, if it wasn’t mate i’d worry!. I’ve done just less than 180 OHP (80kgs as its known round these parts) once and I ended up doing a kinda juggler balancing a chair on his chin quick step around the gym under the bar. Counted it as a good lift tho obviously!!![/quote]
I nailed 185 for two solid reps about 7 weeks ago. I’m hoping power cleans will make that possible again.
Now this is interesting:
[quote]DaCharmingAlbino wrote:
PeteS wrote:
looking strong. jaw work aids in recovery between sets though. I always include extra jaw work on ME days. Maybe that’s why ME days are about 2.5 hours lately…
I feel like it hurts me though. I lose my fire if I shoot the shit too long. It’s probably different when you’re amongst a crew of real lifters - people who actually practice strength rather than just gobber about it.[/quote]
It is a fine balance. I also reserve the right prior to new attempts to tell everyone to shut the fuck up, put my earbuds in and crank up some really obnoxious music, grunt, shout, and yell. It may sound like I am joking but that is actually pretty much how I work on ME days. Then once the heavy set is out of the way I will immediately pull said earbuds own, and start yapping away again. Until it is getting time to go again.
[quote]PeteS wrote:
DaCharmingAlbino wrote:
PeteS wrote:
looking strong. jaw work aids in recovery between sets though. I always include extra jaw work on ME days. Maybe that’s why ME days are about 2.5 hours lately…
I feel like it hurts me though. I lose my fire if I shoot the shit too long. It’s probably different when you’re amongst a crew of real lifters - people who actually practice strength rather than just gobber about it.
It is a fine balance. I also reserve the right prior to new attempts to tell everyone to shut the fuck up, put my earbuds in and crank up some really obnoxious music, grunt, shout, and yell. It may sound like I am joking but that is actually pretty much how I work on ME days. Then once the heavy set is out of the way I will immediately pull said earbuds own, and start yapping away again. Until it is getting time to go again. [/quote]
i’m really bad about “resting” between sets. if i could, i would take naps between my ME attempts. If i had all the money in the world and didn’t need a job, my training sessions would be over an entire day. i would lift, take a nap, lift, eat something, poo, lift, eat…
I’m guilty of not taking enough time between sets. I can take an hour workout and cram it into 30 minutes. Not good on ME days.
Something is tweaked in left low back. Tomorrow may be a reppy leg press day. I’ll try some Anderson squats, but if they don’t feel right on warmups I’m gonna bail.
Too much time hunched over squinting at the monitor in my non-ergonomic work chair… Still got more of it to do, too. Upgrading the primary OS on my laptop tonight.
Rub some f’in’ dirt on it.
edit: SO - OF COURSE - the first attempt at upgrading didn’t take. Looks like the second run through is doing the job. I just knew those 1088 packages installed waaaaay too fast. This run is going much more slowly so I think it’s safe to say it’s actually putting the stuff to disk…
I mentioned this way back on my own thread, but when my low back gets a tweaking the leg presses do the trick. In fact, that is about the only time I use that machine anymore. Great for realligning the spine, or something along those lines. And I will admit I am that geek who used to rep out 1500lbs as a main movement. But I was never the quarter leg press guy, i.e. knees always hit chest. Main reason I have dropped it is because with corporate takeovers and whatnot my weekday gym no longer has hundo plates.
Summary: leg presses and reverse hypers are my usual recommendation to relieve low back pressure and get some training in.
2009-11-21
1 Arm Overhead BB Press
45x5
65x5
75x3
80x2
87.5x1
75x6
45x15 (right only)
Leg Press
200x10
400x8
490x8
580x8
670x5
760x5
850x2 (PR weight +90 lbs)
RDL (no straps)
325 5x2 sets
Power Snatch
135 3x5 sets
CG HS Press
185 10x3 sets
Biceps curl machine (right arm only)
40x10
50x8
60x5
Notes:
Legpress seemed to warm up my back, confirming that it’s a pulled or tight muscle and not a disk outta whack. So I did me some RDL’s and power snatches. Pulled something in my left forearm bringing the snatches back down so no biceps stuff for that side.
quaddies gonna hurt tomorrow…
great session pale one. were you sport’n a tank top when hitt’n the machines??
i agree about the leg press. i used to do them after squats to stretch my lower back out.
[quote]maraudermeat wrote:
great session pale one. were you sport’n a tank top when hitt’n the machines??
i agree about the leg press. i used to do them after squats to stretch my lower back out. [/quote]
Tank top, beach shorts, do-rag and a pair of lifting gloves brah!
I kissed my biceps while facing the mirror when I was done.
Impressive RDLs, don’t know that I could do that with my regular deadlifts.
[quote]Chi-Town Lifter wrote:
Impressive RDLs, don’t know that I could do that with my regular deadlifts.[/quote]
Thanks. The pull from midshin was slower than usual because I can tear the bar out of my hands on the turnaround when not using straps. Back was still a bit funky too, but cooperative this evening.
Last Sunday’s meet vids finally went to the judges - apparently many of the lifters couldn’t read the rules of file submission even though they are posted in 4 (FOUR!) languages - so there was a delay of a week. It may be another week before the judging is finished. Can’t complain, I guess: everyone involved is doing this for free.