Warmup: dislocations, YTWL, red band internal and external rotator cuff work
Dead warmup: 3@225, 3@315
Deadlifts (sumo) 1@405, 2xFAIL@455.
Couple of folks pointed out my starting position needed work, so at another suggestion I dropped down to 365 for triples to work on form:
sumo 3x3@365. Definitely felt this in my groinal region. Didn’t notice until I was out pulling the sled, though.
1 conventional @365.
GHR: 4x12. Thinking of adding a light band next week
Reverse Hyper: 12@230, 6@230. Lower back was bitching at me, cut these short.
Spud abs: 4x12@90
Sled pull: 1 lap w/2 plates, 1 lap w/3 plates. Will try 4 and possibly 5 next week.
Definitely feeling the work tonight in my quads, glutes, hams, and lumbar region.
[quote]soldog wrote:
What was the tip on your starting position?[/quote]
Well, Bill told me that when I pull sumo, I shouldn’t sit back and away from the bar when starting, but point my knees out more and try to bring my pelvis into the bar (same effect as sitting back, but much better leverage) when beginning the pull. Look up, big air, chest out, and the slack out of the bar prior to getting it off the ground.
We’re using an actual deadlift bar (I had no idea such a thing existed before last week!), and it’s got a bit smaller radius and is therefore more flexible than the bars I’m used to, hence there actually /being/ slack in the bar to pull out!
I tried his suggestion on 455, but he said it was probably a good idea to drop to about 60-70% and practice with that weight. He was right. I couldn’t get 455 off the ground in my revised position (I’d pulled it to my knees as usual on the first attempt). But once I tried it a few times, it did feel like a stronger position. I just need to get used to it. More importantly, my groin needs to get used to it…I should probably do some hip adductor/abductor work before I pull something again.
My main weekend gym has a DL bar. Love the thing, it is actually a reminant from when there was a PL group there before a larger corporate entity bought it out. I cry, and sometimes laugh, when I come in and see someone squatting, pressing, or curling with ‘my baby’.
[quote]PeteS wrote:
Sounds like you are getting some great coaching.
My main weekend gym has a DL bar. Love the thing, it is actually a reminant from when there was a PL group there before a larger corporate entity bought it out. I cry, and sometimes laugh, when I come in and see someone squatting, pressing, or curling with ‘my baby’. [/quote]
i have a squat bar and a deadlift bar at the Gold’s i go to. i actually keep the bars in a corner behind the front desk. i take them out to use and then put them back. when i finally got the owner to buy them, i left them out for others to use… until… i came in one day and saw some douchebag using my deadlift bar to do rack pulls. he was dropping the bar on the pins. i ran up to the guy and went into some crazy rage. i threw the plates off and since then have keep my precious bars out of harm’s way.
By the way, I went ahead and set myself the goal of putting up a 1000 lb total (raw) in a meet before my 41st birthday in April. Not much, but it’s 1000 lbs more than I’ve put up in a meet so far!
Had turbinate reduction surgery yesterday morning (basically widening the holes in my nose for better airflow), so no training with the team last night.
Instead, I showed up for moral support, and helped load/deload bars, hold boards, etc. Even if I can’t lift, if my team’s there, I’m there.
[quote]mcl wrote:
Had turbinate reduction surgery yesterday morning (basically widening the holes in my nose for better airflow), so no training with the team last night.
Instead, I showed up for moral support, and helped load/deload bars, hold boards, etc. Even if I can’t lift, if my team’s there, I’m there.
[/quote]
You make that sound so off-hand. Isn’t bone grinding involved in that? Tissue removal at the very least?
[quote]DaCharmingAlbino wrote:
mcl wrote:
Had turbinate reduction surgery yesterday morning (basically widening the holes in my nose for better airflow), so no training with the team last night.
Instead, I showed up for moral support, and helped load/deload bars, hold boards, etc. Even if I can’t lift, if my team’s there, I’m there.
You make that sound so off-hand. Isn’t bone grinding involved in that? Tissue removal at the very least?
Feckin’ excellent attitude![/quote]
Both bone grinding and tissue removal, yes. I’m enjoying spending the day with bloody sniffles right now, since they removed the bandages and pulled the sponges out of my sinus cavities (OW OW OW!) this morning.
Warmup: internal, external rotator work, a lap with the sled at 3 plates, bodyweight squats
Safety bar squat to 16" box @170: 2x5
Straight bar squat to 16" box @135: 2x5
5x3@185, working on form and speed
GHR: 1x12, 3x12 w/orange band
Another lap with the sled @ 3 plates. Taking this to 4 plates next time. Maybe once I’m up to 8 plates Higgs’ll stop telling me I need more weight.
Rev hyper: 4x12@230
managed not to bleed all over the gym, but only just. Felt like I had a low-grade flu all day, probably because of the surgery.
Need to find some way to really strengthen my hams, so I can sit back with more confidence. I almost feel like I’m starting all over again.
Weight: 252 at 6pm, so probably 248.
Haven’t checked today’s video yet, but I doubt I’m in it. The weakest guy in the gym repping 185 isn’t very interesting.
EDIT: Hm. first edit didn’t take. They did get me in the video. At least now I can see what my lower legs are doing. Looks like I’m making a bit of form progress.
Devotion, nothing. Sitting on my ass for several days in a row feels downright unnatural. Let’s just hope I never break something; I’ll be in there pulling weight in a cast.
[quote]mcl wrote:
Devotion, nothing. Sitting on my ass for several days in a row feels downright unnatural. Let’s just hope I never break something; I’ll be in there pulling weight in a cast. :)[/quote]
Lol…I love it!
Reminds me…the issues I have with my left wrist are because I was doing pushups with a cast on (broke my wrist in 3 places, when I was 12), and “unset” what the Dr. had set.
warmup: dislocations, internal/external rotator work w/bands, bench barx20
Bench w/monster mini band: 5@55, 5@105, 8x3@145 (the working weight was a bit much for me for speed work. I probably should have dropped down to 30s or 35s.)
Fat bar floor press: 5@bar, 5@125, 3x5@165
Pullups: 5x3
skullcrushers: 3x5@75
Military press: 3x5@95
standing db tri ext: 3x15@30
monster mini pushdowns: 3x5
t-bar rows: 10@90, 10@135, 10@180, 8@225
Weight: 251
Nose has mostly stopped bleeding now, still feeling a bit weird with my body recovering from the surgery, but today’s workout felt normal, which was nice.
