8/12
Bench
320x5
340x5
360x4.5
340x5
320x5
Just missed that last one, but this felt a lot better than last week. I’ll give it one more week I think.
NGBP
320x5x3
Hex Press
60x11x4
Note: Waterskiing all weekend may have a deleterious effect on grip strength. I had to use wrist wraps on the heaviest set because my wrists were all over the place oat 340.
8/13
DL
430x3
465x3
500x2
Kroc Row
135x20
Step-up
135x8,10,12
Squat
225xsome xsome
Felt like I was lifting a truck.
8/15
Squat
325x4
360x3
390x1
Power was great, just didn’t have good strength this week. Knee felt awesome.
Sumo DL
415x1
455x1
485x2
Might have been a PR. This feels so much better now it’s absurd.
Rfstef2 suggested I reorder my schedule, and I happen to think it was a fantastic suggestion. I’ll be benching Saturday, then I’ll figure out what to do from there. I think I should be able to introduce a volume day for squat soon without having to worry about my knee. I also may be switching to sumo on all deadlifting. I’ll give conventional another week, but it’s so much more taxing on my back.
8/17
Bench
320x5
340x5
360x5
340x5
320x5
Really felt good this day.
NGBP
325x5x3
Bent Lateral
35x10, 12x4
3/4 Lat Raise
35x10x3
Shoulder felt great throughout, and I was happy to finally get some direct shoulder work.
8/18
Sumo DL
405x1
445x1
475x1
495x2
Sumo PR. Might have had a third, but 3 times in 8 days was enough to make me stop at 2.
Strapless Kroc Row
130x25
Step-up
135x10,12,15
Definitely felt like cardio by the third set.
8/20
Floor DB Press/Flye
105x10x4
Pullover Tri Ext
65x6x4
Curl Machine
90x10x2, 100x8x3
Pressdown
210x12x4
Dat dere hypertrophy.
8/22
Squat
325x4
360x3
390x2
Felt a lot better than last time…no knee issues at all. I think I’ve finally found the technique that works best for me.
Sumo DL
400x1
440x1
470x1
505x2 (PR)
As per video title, world’s worst sumo. I’ve put a ton of weight on this lift in a very short time frame, though, so I’m not worried about it. Need to keep my chest higher and get the butt down a little, but it’s a modified sumo anyway.
GHR/KB Swing
BWx10/24kgx10
BWx10/32kgx10x2
Legs are raped.
Ahahaha! No offense man, cuz that is a strong back, but you’re right that sumo form was wacky! Your body wanted to pull it conventional in a sumo stance basically lol.
[quote]csulli wrote:
Ahahaha! No offense man, cuz that is a strong back, but you’re right that sumo form was wacky! Your body wanted to pull it conventional in a sumo stance basically lol.[/quote]
Yea, that’s definitely the worst it’s looked since I started doing it. It’s letting me DL more often with heavy weights, though, so I’ll stick with it.
8/24
Bench
365x3,3,4,3
First set was gahbage, then the other three were amazing. Couldn’t really feel my wrists on the first set, which is why I think it was off. 370 Next week, I think. Threw some pauses in here and there.
NGBP
330x5x3
Felt the best it has yet.
Bent Lateral
40x10x5
Lat Raise Partial
40x10x3
…
Hill Sprints
x4x3
Death. Sprint up, easy pace down. Rested 3-5 minutes between the sets of 4.
Added some peri-workout carbs in during benching. I felt great, though I can’t realistically say it was because of the carbs, but I’ll keep a few in for the time being.
You’re pretty wide for a modified sumo. Have you watched Coan pull that way? I did it once on the platform.
Nice work in here. Looks like you have a good training facility.
[quote]kpsnap wrote:
You’re pretty wide for a modified sumo. Have you watched Coan pull that way? I did it once on the platform.
Nice work in here. Looks like you have a good training facility.[/quote]
Thanks! It’s not the same without rfstef2, though. She’s a much more reliable spotter than 95% of the guys.
Yea, I originally pulled semi-sumo with a near exact replica of Coan’s stance, but I really wasn’t getting any drive of the floor. It was more of a stiff-legged sumo every time I did it. The way I’m pulling now, I really feel like the legs break the floor, and that’s not something I’ve ever been able to get out of sumo. That 505x2 was the only one that was really close to feeling like I was doing it wrong.
All that said, I’m going to experiment with the stance today since I wasn’t planning on going overly heavy.
Elite logging from yours truly lately.
8/25
Squat
365x2x3—>Add knee wraps: 365x2
Sumo DL
455x1x4
First time squatting 2x in a week since knee surgery, and it went swimmingly. That last set with wraps at 365 absolutely flew, so I’m going to work wraps in on my heaviest set of squats from now on. DL work was fine, but I could tell me back was fatigued. Taking a full week until I DL again.
8/26
BB Row
335x8,8,8,10
HS Shrug
4PPS+25x12x5 (45s rest)
Lat Pressdown
180x12x4 (1-minute rest)
Lightened the load on rows to rest my lower back some. Crazy trap soreness even with such minimal load/volume.
8/27
Floor DB Press
110x10x4
Pullover/Tri Ext
65x7x4
Tri Pressdown
215x10x4
Curl Machine
100x4
Swole work. I’ve adjusted my program such that I have hypertrophy days early in the week now, which worked well since I hate lifting heavy during those days anyway. This was I have all my rest structured around the heavy days and they are at the best time for me.
Began a 3 week cut Monday, which is as follows:
3 days 250c/>200p/75f
3 days 100c/>200p/100f
1 day 500c/200p/75f
I don’t count protein that isn’t whole or green vegetables, so the actual calories would be a little higher than those numbers suggest. This cut will allow me to shed a little fat before my next meet (Oct 17 planned) without affecting strength, and I will be able to go into the meet at full strength near the end of my next mini-bulk.
[quote]csulli wrote:
Ahahaha! No offense man, cuz that is a strong back, but you’re right that sumo form was wacky! Your body wanted to pull it conventional in a sumo stance basically lol.[/quote]
I do the same thing and honestly like it just saying.
[quote]Reed wrote:
[quote]csulli wrote:
Ahahaha! No offense man, cuz that is a strong back, but you’re right that sumo form was wacky! Your body wanted to pull it conventional in a sumo stance basically lol.[/quote]
I do the same thing and honestly like it just saying.[/quote]
Kind of the best of both worlds if you have mechanics like mine…Get the weight moving with the legs, but finish with the back. I lose a little glute involvement, but I gain better positioning (more vertical back angle). Tough to argue when it passed mt conventional in about 4 weeks.
8/29
Squat
335x3
365x3
390x2 (wraps)
390x3 (wraps)
Used the first set at 390 to feel out the wraps, then did the next one fairly easily. Will probably jump to 400 next time.
Step-up
150 (155?) x6x4 (1-1.5 minute rest)
Used the safety squat bar this time, so not sure if it was 60 or 65.
Sled Push
270x4x2
Quads were absolutely murdered by the sled push. I’m stupidly out of shape.
8/31
Bench
370x3x4
Got easier each set. My elbows felt weak on the descent for some reason…think I was overtucking. Shoulder is feeling close to 100% during the movement at this point.
2-Board
370x3
375x2
380x2
Harder than full ROM somehow.
Bent Lateral
40x12x5
Lat Partial
40x12x3
Didn’t feel good or bad, just neutral. Definitely the most volume I’ve done at that weight, though.
9/1
Sumo
450x1
480x1
500x1x2
GHR
BWx8x3
Felt like doody after sumos. Something is off with my technique since I PRed, so I think I’m going to pull again Thursday. Pissed I wasn’t able to squat, though.
9/3
NGBP
335x5,5,6
BB Row
335x10x3
Lat Pressdown
185x10x4
BW Pullover
x8
LOL…so freaking hard.
NG feels ridiculous right now…just so easy. Definitely had 1 or 2 in the tank on the last set. I felt really good overall today. I think I’m settling into this cut and hope to lose a decent amount of fat in the next two weeks.
9/5
Squat
315, 345, 365x1
385x2 (wraps)
400x2
405x2
Welp, busted right through that barrier. Going to be doing doubles again next week, then singles until my meet Oct 12th. Everything feels good right now, I just need to get used to heavier weight. Aiming for 425 opener, then hopefully 455+.
Sumo
405x1
455x2
Was so pissed off about my last few sumo sessions I had to do it today, so it took the rest of my gym time. But, I reworked my stance and closed my feet up, and the results were amazing. That double was a joke.
9/7
Bench
380x2x4
Feels pretty light when I unrack, so I think that’s a good sign. Will be going to 385 next week.
2-board
380x3
385x2
390x2
I really feel like this helps me prepare for heavier weight. Will probably move to 1-board after next week.
Bent Lateral
45x12x5
Partial Lateral
45x12x3
Feeling good. Plan is to get to at least 410 on boards by oct 12th.
ur r so stong u er bcum sandvich
You really make me want to get my bench back up.