[quote]strongmanvinny wrote:
I feel you on the 30lbs more than you can smoke thing. It’s a trend with sumo, tbh. It’s either the weight comes off the ground and you finish, or it just doesn’t budge at all. No in between.
Cool stuff Brother Banana, Eliminator of Pussies. [/quote]
Just super frustrating, if I can get it like 2 inches off the ground, its gonna lock out. At least conventional I can get it off the ground a little even when I fail.
Warmed up with dynamic stuff
High bar squat (narrow)
barx10 (random pauses mixed in)
95x5
135x5
185x5
225x3
275x1
295x1
275x10, PR?, struggled to keep upright at the end, had a few more left
Paused deadlifts (3s pause)
225x3
245x3, speed slowed slightly at the end
245x3, better
RDL (straps)
225x12
225x12, hammys feeeeeelin it
Leg extension
190x12
205x12
220x12
220x15, burning like a mo
Swiss ball stir the pot
2x6 each direction, burning and difficult…
Squats are doing better, much mroe difficult to stay upright than low bar, but my heels are staying on the floor better. Have some lumbar movement, but seems pretty minimal to me. Hammys are sore as f. Good session tho.
You should try pause front squats beltless. Really fun and are not difficult at all!
[quote]strongmanvinny wrote:
You should try pause front squats beltless. Really fun and are not difficult at all![/quote]
Did them like a month ago, your descriptions is false.
Warmed up with dynamics
Bench
Barx10
100X8
140X5
190X10
210x10
210X10, getting tough
220X7, taking too many breaths
220X7, got a little help and the eight
220X7, little assist, better breathing
Db flat bench
70X10
80X8
80X8
80X7
80X6
Pushdowns
3X12
Ez curls
85 3x10
Somehow have lost like 5 pounds in the last few weeks, leaning out without trying. Need to increase calories prolly. Bench was tough, lots of volume again. Felt like I could get fairly tight today. Shoulder felt better than normal while focusing on retraction and depression. Impending soreness.
[quote]Ass Banana wrote:
[quote]strongmanvinny wrote:
You should try pause front squats beltless. Really fun and are not difficult at all![/quote]
Did them like a month ago, your descriptions is false.[/quote]
Add a breath or two at the bottom, hit a set of more than 3 and try to count stars, not difficult at all
Low bar squat
Jumped in
155x10 (pauses randomly)
205x8
belt on
245x5
295x3
315x8
335x8, stance a little too narrow, made it harder
335x8, volume PR?, widened a little bit, legs gassed before set started
Sumo block pull (5")
135x5
225x5
275x3
belt on
315x2
365x1
405x1, smoke
435x1, smoke
455x1, getting tough, but still locked out clean
475x1, felt solid, felt slow, but locked it out
500x1, hella pumped, first time I locked out 500 straight weight from any height, a little shakey at the top, but pretty clean, no hitches or anything, just slow starting
Band abduction
3x20
Going to hit some trunk and maybe back and quads later. Squats overall werent bad, got a little more leaned than I would have liked, but hit my reps today. Volume… Last set of 335 was better than the first, prolly like 2 GM per set, not horrible but more than ideal. Got tough at the end. Hips strong enough to lock out more than my thighs, pretty sure I need more thigh strength, workin on it.
grats on the sumo PR.
Also that fucking picture oh my god LOL
[quote]strongmanvinny wrote:
grats on the sumo PR.
Also that fucking picture oh my god LOL[/quote]
Now I just need to get sumo off the floor.
Assistance stuff
Stir the pot
2X8e, 1x6e
Leg extensions
Warm ups
220 5x15
Hammer strength row
Warm ups
115 per side 4x12
Ez curl
75 2x12
Some assistance while the girly did her squats and bench. Stir the pot is getting better, very challenging tho.
Warmed up soft tissue and dynamics
Press
Barx10
95x5
115x5
135x3
155x2
175X1
170x6, ties PR, grind on that last rep
Push press
205x1
6X5 chinups between pressing sets
Lat pulldown (supinated)
140X5
160X5
180X5
200X8
160X8
140X8
Cable rows
140X8
140X8
140X8
130X8
Cable lateral raises (superset with rows and pulldowns)
30x12 (2sets)
25x12 (3sets)
(Different machine)
Ez curls
85X8
85x6
65X8
Press didnt feel strong today, tied a PR, ugly tho. Leg cramps really limit my overhead I swear. Pullups are getting easier. Good back volume. Laterals might have been a little heavy. Fuck curls.
Warmed up with dynamics
Low bar squat
barx10 (pauses mixed in with band around knees to force keeping knees out)
95x5
135x5
185x5
belt on
225x3
275x3
315x3
345x3, bar rolled up on 2nd rep
345x3, pretty decent
345x3, moved slow on last rep
Leg extensions
205 3x12
Leg curl
150 3x12
Ball rollouts (superset with goblet squats)
BWx8
BWx8
BWx5
Goblet squat (slow eccentric ~4s)
50x12
50x12
50x12
Pretty content with how form held up with low bar, happy with like 7/9. Bar rolled on one rep, had another goodmorning ish. Wanted to move a little faster, but didnt take long rests for full recovery. Want to see if I can tolerate low bar 2x a week, if not my bicep will explode? Assistance was good, got sweaty.
Warmed up with dynamics
Bench
100X10
140x10
190X10
210X10
210X10, feeling good so far
230X8, maybe another in the tank
230X7, helped on last rep
230X7, helped again, better than last two weeks
Close grip floor press (thumb from smoot)
185X10
205X9, was easy and then just failed the tenth, was odd
225X4, just gassed out at this point
205X5, toasted
Db fly superset with pushups
2X10 each
Ez curls
65 4x12
Bicep was getting a little upset today. Did more weight than last time, but was toast at the end of floor pressing. High volume is kicking my ass.
Warmed up with dynamics
Low bar squat
bar(55)x10 (lots of pauses warming up)
105x5
145x5
195x5
belt on
235x3
285x2
325x2, felt slow
345x5, felt pretty terrible, bar was rolling on me, not Gm’ing it tho. 9
355x4,got too far forward on the last one and had to get help, misgroove like a mofo
355x5, (video) felt pretty solid, had to fight to stay upright but pretty happy with it, 10 lbs less than current 5rm but this was fatigued.
Deadlifts (first sumo, second conventional, no rest between)
225 (5+5) each stance
275 (5+5), gassed from these
315 (3+3), solid
365 (3+3), solid
385 (2+2), most reps ive pulled 385 for, felt pretty solid, getting slow
405 (1+1), felt really fast on these two
425 (1+1), sumo was slow, conventional flew
So happy ere on 5s instead of 8s this week. A little unhappy about missing the first 355, just sucked on the 5th. Pretty good last set. So much more deadlift volume than I am used to. Started with weaker stance so that was the limiting factor. Just to clarify I did 10 reps the first two, 6 the next two, then 4, then 2, then 2. Might have had 445 or so in me sumo, but you never know with that. Felt toast at this point.
Are you definitely stronger conventional or have you just not spent as much time with sumo?
Ive done sumo off and on, but have definitely done conventional more. Can hit like 30-40 pounds more conventional. It makes sense though because I have really long extremities and a short torso. Genetically I should be better conventional.
Warmed up with dynamics
Press
Barx10
95X5
115x5
135X5
165X1
155X9, felt pretty good, rep in the tank
Chinups 6x5 between sets
Push press
185X4, slow eccentric, tough
Lat pulldown (dd handle)
140X5
180X5
200X5, tougher with this handle
160X8
140X8
120X10
Cable laterals between 3x12, really good mmc and burn
Cable rows (semi supinated handle)
140X10
140X10
130x10
120x10
120X10
Db external rotation ( bench)
4X12 each
Superset
Ez curl
65 4x10
Then soft tissue work.
Top pressing set was solid, last rep slow but had another. Left shoulder felt somewhat off/weak today. Changed handles on back movements and felt it a heck of a lot more. Hella pump. The external rotatioms were at a preacher curl and were strict similar to a shoulder horn. Left arm felt weak and was hard to control, have to work on that because its prolly why it gets annoyed. Good session, should change handles more often I guess,same movement just a little different.
Warmed up with dynamics
Low bar paused beltless squat (2s)
Barxsome (lots of pausing and bands around knees to warm up)
135X5
185X3
225X1 (fun ten second pause)
275X3, ties high bar PR
295X3, PR, solid, couple in the tank
315X3, PR, had a rep left
315X3, last rep tough
Breathing pause squat (10 breaths)
225X1, feels like forever down there
225X1, easier, still tough
Hypers
Bwx5
25X5
50X12
50X12
50X12
50x12, had a few in the tank on these, huge butt pump tho
Stir the pot
3X8 each direction, burnyyy
Knee raise
3X12, hip flexor pump?
Solid workout for not wanting to do anything. Hit some decently heavy pauses, those breathing paused squa is legit. Nothing special on assistance. Experimenting with soft tissue and some stretching just to cool down. Felt great afterward. Video at some point.
Warmed up with dynamics
Bench
barx10
140x10
190x5
230x5, solid, felt really tight
240x5, no struggle
250x5, had like 2-3 left
250x5, had like 2 left
Slingshot bench
270x5, felt super awkward, feel like I might be a little tall for slangers
280x5, still awkward, felt like I couldnt get it to my chest without losing all positioning
DB flat bench
60x10
70x10
80x10
90x10, dat boob
90x10, and shoulder
90x8, burn…
Tricep pushdown
4x12, lots of elbow popping
EZ curls
55 4x15
DB external rotations
20 3x12 each arm
Bench felt really good today, solid reps. Left shoulder a little achey, prolly cuz I have been neglecting soft tissue work lately. I hated the slingshot, felt like I was too big for it, I would get to the bottom and have to lift my head and extremely tuck my elbows to touch with it. Might just be me sucking at it as well. Accessories were just that.
Warmed up with dynamics
Low bar squat
barx10 (lots of pausing)
115x5
155x5
205x5
belt on
245x3
295x3
335x5, felt off, bar a little too high on back
335x5, felt really solid, had a few in the tank
335x5, solid, happy with how everything held up
Block pull (~5-6")
225x3
275x3
belt on
315x2
365x1
405x1
435x1, felt solid, getting slow off the blocks
455x1, ties PR, felt really solid, had a little more left
475x1, PR, got a little rounded, minor back tweak, it will be fine tomorrow, last time I tried this weight off blocks I passed out.
Reverse hyper
90x12
115x12
140x12
140x12
140x12
140x12
GHR
BWx10
BWx10
BWx10
Pretty good session, squat weights were light because I was not feeling going heavy. Woke up this morning, tried to eat and vomited everything I tried to eat, had no food this entire time. Empty stomach PRs? So given the circumstances I am very pleased with the session. Squats felt really solid, pulls were great besides the last rep. Minor tweak, it will be fine tomorrow. Going to try reverse hypers to see if the help my back tweaks, and GHR. We will see if those two have a good effect on my lifts.
