1 September 2009
W=210
Bike 5m, Sh Reh, Face Pulls, Pull aparts, OH Squat barx10
Sumo dead lift 135x5, 185x5, 225x5
245x5, 280x3, 310x12 PR
Deficit Sumo 195x10x (5 sets)
A near puke-ish night with the gasping after each set of deficit sumos and that money set…
And nothing left to for GMs today.
Great work dog! That weight was flying off the floor.
[quote]jjackkrash wrote:
Great work dog! That weight was flying off the floor. [/quote]
x2 Watching that many reps go up makes me hurt.
That was awful!
That metronomic elevation, the way the weight pops off the floor, the extreme number of reps…
I see a definite trend towards excellence and it simply must stop.
Nice set.
Thanks guys! I’m feeling it more than a little today…
Nice work soldog!!!
great pulling…
kmc
[quote]LittleStrick wrote:
jjackkrash wrote:
Great work dog! That weight was flying off the floor.
x2 Watching that many reps go up makes me hurt.[/quote]
x3. I’m exhausted just watching! 
Nice work Dog!
Wow on those sumos!
Thanks for the props guys! Sumo deads and MPs seem to have benefited the most fro the last for cycles of this program.
4 September 2009
W=210
Cycle4 week23
Bike 5m, Sh Reh, Face Pulls, Pull aparts, LYT
MP barx10, 65x5, 80x5
90x3, 100x3, 110x14 (PR est. max up 7# to 161#)
BBB MP 85x10x(5 sets)
Chins bwx5 3 sets
Left elbow still doesn’t want to go to full extension on the chins.
Good pressing, Dog. Nice PR. And that’s a lot of weight on the BBB set.
Yep…nice work, soldog. I can’t wait to be able to do MP again. Apparently I have some catching up to do!
Keeping on pressin’.
Way to dog on those sumos!
Can’t accuse you of not giving it your all. I did DL and deficits for my first assistance 5x10 last week. You feel it for almost a week.
Great job as always Soldog.
Thanks all!
JimmyT - good to hear from you!
danjo - deficit sumos are the shit! (as they say) although I’ve been noticing that my lockout strength goes first on these long sets. I might change up to rack pulls to work that part of the movement. Unless you have a different suggestion…
I’ve never had a problem with lock-outs. It’s getting the bar moving for me, hence the deficits. Last cycle I started alternating deficits and RDLs. I’ve come to the realization that good mornings don’t do much for me and my gym doesn’t have a GHR bench.
[quote]danjo228 wrote:
I’ve never had a problem with lock-outs. It’s getting the bar moving for me, hence the deficits. Last cycle I started alternating deficits and RDLs. I’ve come to the realization that good mornings don’t do much for me and my gym doesn’t have a GHR bench.[/quote]
yeah - that’s where I’ve failed when I fail max attempts.
Have you tried natural GHRs? I’ve been doing them and they kill the hamstrings.
Labor Day weekend stuff
Saturday: Take son to driving skills class, leave him and car, bike an hour to a company building to camp out in a conference room and try to get some work done. Give up on work and have a 3 beer lunch and the Old Chicago (New Belgium Specialty ale and a sirloin, beer was excellent - steak was not), nap and goof off until it’s time to bike and hour back to get son and car.
Sunday: see Saturday with a different lunch
Monday: sleep in and squat day
Nice plan for the weekend SD, minus the ‘trying to work’ stuff. I cam to the conclusion that I need to reintroduce deficit work for my dls. Like danjo lockout is never a problem, it is getting momentum off the floor. And I loved last time I did deficit sumos, because with my immature humour I would write ‘def sumo’ in my log book and chuckle, thinking of a couple of sumo wrestlers with hearing aids in… ah, the little things that get us through our lives…
[quote]PeteS wrote:
Nice plan for the weekend SD, minus the ‘trying to work’ stuff. I cam to the conclusion that I need to reintroduce deficit work for my dls. Like danjo lockout is never a problem, it is getting momentum off the floor. And I loved last time I did deficit sumos, because with my immature humour I would write ‘def sumo’ in my log book and chuckle, thinking of a couple of sumo wrestlers with hearing aids in… ah, the little things that get us through our lives… [/quote]
OK - I have to admit that got a laugh, but I needed the explanation.
My “def sumos” have helped a lot but I have had to go from using 35’s and standing on the 45’s to just using 35’s on the bar to create the deficit. My perceived lockout issue is at the end of a high rep set and so may not be an issue on a max attempt. I may find out next month when I test my maxes.