ME conventional stance death lifts
135X5
185X5
225X5
275X3
295X3
315X2
335X1
350X1
360X0
360X0 figured out the set up I usually use, and is stronger but was too tired by this point
3 second pause front squats
135X6
165X6
185X6
215X6
225X1 just dropped it in the hole of the second re
sumo stance SLDL
230X10
230X10
230X4
230X7
barbell glute bridges
270X12 45 second rest
270X8
270X8
270X7
one arm conv stance deadlifts
155X6 L 45 second rest
155X6 R
155X5 L
155X5 R
I am strongly considering switching fully to sumo, and just beating the shit out of my glutes/abs/back/quads while only doing stuff that build both my sumo deadlift, and my main squat stance or helps keep my body somewhat balanced.
Here’s the plan. More max triples/doubles/singles in my training, especially for squats/deadlifts. Three out of four weeks I will go up to a max triple, or heavier. Every fourth week I’ll go up for a max for my squat. The first will be for a triple, the second will be for a double, and the third will be testing my max. The same plan will be done for my bench.
On both DE days I’ll go for top set on a special exercise after the DE work, or for a few straight sets of 8-10 (only if it is something like over head pressing). After every ME day, I’ll get some REPS in for a special exercise, and try to keep it in the 10-15 rep range. Pretty much everything after the main work of the day will be dedicated to adding mass around my knees (quads/calves/hamstrings), my elbows, back, or shoulders.
My ME rotation will look something like this for lower body:
Sumo deadlift: Up to either a max triple, or single
Anderson squat: max triple always
Deficit sumo deadlift: Max set of five
Wide stance squat: week 4 to triple, week 8 to double, week 12 to single
for bench:
Wide grip floor press: to triple to single depending on how I feel
narrow grip bench press: same
narrow grip floor press: to max set of five
wide grip bench press:week 4 to triple, week 8 to double, week 12 to single
I feel as though I have been going too damn heavy on assistance work for ME day, and too light for assistance work on DE day along with not getting heavy enough ME work.
ME narrow grip floor press with 1 second pause
45X5
95X5
115X5
135X5
165X5
185X3
205X1
215X1
225X0 ouch screwed up and tried to semi-JM press this (nearly succeeded too!)
220X1 all I got left after missing a lift
DB floor press
70’sX10
70’sX10
70’sX8
70’sX4
bent over wide grip row with 2 second hold
165X8 1 and a half minutes rest
165X8
165X8
1 arm bent over barbell row with stagger stance
95X12 1 minute rest
95X12
95X12
cuban presses
65X10
65X6
55X9 better form/muscles working better
55X7
close grip barbell PJR and wide grip cheat curl with 5 second eccentric
95X10, 10
95X10, 10
95X10, 6
DE low bar medium stance squat 225X2 for 10 sets, 1 minute rest
DE CONV stance deadlift 275X1 for 8 sets, 30 second rest
low bar wide stance anderson squat off #11 pin
135X6
185X6
205X6
245X6
BB style SLDL’s
235X8, 1 minute rest
235X8
235X8
235X3
one arm sumo deadlifts
160X5 L 45 second rest
160X1 R (form might of been off on this)
160X4 L
160X4 R
Some notes:
1:For squatting, a wide grip/very low bar position is important for my build
2: Whenever I do medium/close stance stuff I need to drive through my heels, and just keep my knees tracking instead of ‘spreading the floor’ and opening my hips up an extreme amount
3: A large sit back for squatting is very important
4: I seem to need to have a balls to the wall/teeth gritted/yelling mentally to do heavy deadstop exercises of any kind
That’s about it.
Yesterday: 10X500 feet sprints
Forgot to log it last night.
DE bench 165X3 for 8 sets, 1 minute rest
wide grip strict over head press with elbows flared
115X6 holy fuck I’m weak pressing like this
125X6
yates row with 2 second hold
200X8 1 and a half minutes rest
200X7
200X6
strict wide grip dead hang pull ups
bwX10 1 minute rest
bwX8
bwX6
bwX4
snatch grip shrugs with 2 second hold
180X20 45 second rest
180X16
180X13
180X10
dead stop close grip tricep extension and curl super set
100X10, 10, 45 second rest
100X9, 6
100X0 lol nope, forearms were too wrecked
I suck at these variation of over head presses. It seems as though it is either the grip width, or the elbows being flared… Perhaps a mixture of both.
I’ll keep them in, and see if this style of over head pressing has a better carry over than the other style of over head pressing I used to do.
ME wide stance low bar squat
45X5
95X5
135X5
165X5
205X5
225X5
255X5
275X3 a bit slow, probably had two more reps
295X0 I fucking suck, and need to grow a pair
front squat with 3 second pause
135X6
165X6
185X6
220X6
sumo stance SLDL
230X10
230X10
230X10
230X6
barbell glute bridges
270X12
270X12
270X11
270X9
weighted hanging L raises
10X10, 45 second rest
10X7
10X6
10X6
Will be posting more on the cluster fuck of a squat day I had…
Okay, so at the start I was messing around with my style to see what felt the strongest. Sit back, open hips, stay a shit ton heels, ect. Well it was going extremely well, absofuckinglutely dominating the weight, hips contributing a lot, feeling comfortable and stable, until I got to 275 and something was going wrong with my form that I couldn’t put my finger on. Then at 295 it was got even worse. The damn weight didn’t even feel that heavy/hard if I didn’t screw up so badly.
3X1200
4X500 feet sprints
wide grip 1 second pause bench press
45X5
95X5
115X5
135X5
165X5
185X3
205X1
215X1
225X1 absolutely calm, was an extremely long grind I only got it from pure willpower
wide grip bent over row with 2 second hold
175X9/4/2+2 partials 20 second rest between each rest pause
1 arm bent over barbell row with stagger stance
100X10 1 minute rest
100X8
100X8
cuban press
55X12 45 second rest
55X12
55X10
55X8
close grip barbell PJR and wide grip cheat curl with 5 second eccentric
100X10, 7
100X5, 6
100X4, 4
DE low bar wide stance squat 240X2 for six sets 240X1 decided to try to sit back a lot and suddenly felt some tingling/pain in the left side my middle back
zercher lunges
135X10 R 45 second rest
135X10 L
135X8 R
135X8 L
DB romanian deadlifts
90X12 45 second rest
90X8
90X7
90X7
one leg calve raises
30X30 per leg 30 second rest
30X30 per leg
30X30 per leg
30X21 per leg
some random ab stuff
I I had a minor strain of my left erector. I bet the ‘pussy weights’ I used today showed it ;). I’ll probably be back to 100%, and furiously paying tribute to the barbell, and squat by this time next week. And at least functional by the time it is time for ME day. I’ve had plenty of injuries that have been worse/similar, and I’ve bounced back in similar time.
DE bench 135X3 for 10 sets 30 second rest
over head press
115X8 1 minute rest
115X3
115X2
115X3
wide grip strict dead hang pull ups
BWX11 1 minute rest
BwX9
bwX7
bwX5
fat bar chin up with dead hang and stretch at the bottom
bwX8 1 minute rest
bwX7
bwX5
bwX4
kirk shrug with 2 second hold
165X15
165X5
165X3
165X2
close grip tricep extension to throat and close grip curl super set
95X15, 7, 30 second rest
95X9, 4
95X5, 1
kirk shrug? Does that have anything to do with star trek?
[quote]Spock81 wrote:
kirk shrug? Does that have anything to do with star trek?[/quote]
Nope, but it does have something to do with kirk karwoski. It is an exercise he used to do for his grip/lockout for deadlifts, you basically do a hybrid of a shrug/upright row with a thumbless grip.
ultra wide sumo deadlifts
135X5
185X5
205X3
225X3
255X3
275X3
290X3
300X1 almost budged the second rest off the floor
deficit sumo deadlifts
255X3 on the fourth rep my back side FU and I started windmilling towards my injured side, 1 minute rest
255X3
255X3
clean grip rear lunge
105X15 per leg 45 second rest
105X15 per leg
105X12 per leg
105X8 per legthis was all my breathing could take
single leg weighted calve raises
35X30 per leg, 30 second rest
35X30 per leg
35X30 per leg
35X30 per leg
weighted hanging L raises
10X12, 30 second rest
10X7
10X5
10X4
Good session, my back is on a steady recovery. The deficit sumo deadlifts were actually that hard, and actually surprised me from how week I was. I was thinking I would be doing it for a few sets of 8-10+ reps, and instead it kicked my ass getting a few triples.
10X500 feet sprints
I stopped here as it was very hot outside, and anything more wouldn’t be of much quality.
[quote]DSSG wrote:
10X500 feet sprints
I stopped here as it was very hot outside, and anything more wouldn’t be of much quality.[/quote]
Good work.
Are those full out 99% sprints?
I dont understand how anyone could sprint 500 feet 10 times! I can understand maybe 4-6 sprints, but after that does not your sprinting quality drop significantly? How much rest do you take between each run? Do you have any hills in your area?
tweet
[quote]theBird wrote:
[quote]DSSG wrote:
10X500 feet sprints
I stopped here as it was very hot outside, and anything more wouldn’t be of much quality.[/quote]
Good work.
Are those full out 99% sprints?
I dont understand how anyone could sprint 500 feet 10 times! I can understand maybe 4-6 sprints, but after that does not your sprinting quality drop significantly? How much rest do you take between each run? Do you have any hills in your area?
tweet[/quote]
I think after about a total of 1200 meters/1 mile your can’t get much more quality work in unless you incredibly conditioned/just doing it for GPP work like I do. Each of the sprints are me going as close as possible to maximal as I can get.
There really aren’t many hills where I run, it’s on my family’s farm, and it is pretty much a dirt/stone road with somewhat unstable terrain (it drops/rises quickly with the occasionally sudden drop).
As far as rest, I walk at a casual pace back to the starting position (unless I’m doing timed rests, then I just wait there for whatever time then do another sprint), and I get a couple glasses of water slightly half way through, or not at all depending on how dehydrated I get.