GuineaPig’s Training Log - Hunt 300 Deadlift

[guineapig]

Thanks for the help.

For my back (so like not really caring about legs or anything else)…I was thinking that if the back angle was similar to my sumo start position then it’d make that position stronger.

I feel if I could condition my back to handling much bigger loads then overall my sumo would be much better for it. Pulling conventional from the floor doesn’t do it as effectively as block pulls?

These last 2 months I’ve been pulling exclusively from the floor sumo and conventional twice a week. It’s worked well because the two carryover lots but I think it’s getting to the point where the conventional from the floor is quite taxing and half my reps my upper back starts rounding.

So alternating in block pulls it’s like less work and fatigue but more helpful for addressing weak parts of my sumo if you know what I’m saying.

[chris_ottawa]

It sounds like your upper back could use some work, SSB or front squats would help that. For improving lower back strength, I don’t think that the back angle really matters a whole lot, you just need to work your back. SLDL, RDL, GM, seated GM, barbell rows, and back extensions will help with that.

[guineapig]

Can only pick one…

Might not have an SSB every workout but front squats sounds like a good idea. Was meant to do them this past training cycle as squat assistance but ended up doing 99% back squatting lol.

So block pulls is not good idea or…?

[chris_ottawa]

@guineapig

So block pulls is not good idea or…?

It might help, but as I asked before, what are you going to cut out of your program and replace with block pulls?

[guineapig]

Oh lol it was in the other post but I probabky wasn’t to clear about it. If I do block pulls it’d be alternating not cutting out conventional from the floor. So training twice a week one workout is from the floor and one from blocks

EDIT after pulling sumo

[chris_ottawa]

@guineapig

Oh lol it was in the other post but I probabky wasn’t to clear about it. If I do block pulls it’d be alternating not cutting out conventional from the floor. So training twice a week one workout is from the floor and one from blocks

That sounds ok, but I would think that sumo block pulls would help the most seeing as you pull sumo.

[duketheslaya]

Merry Christmas to the guineapig sumo king

[guineapig]

25/12/17

Christmas Day deload gains at Doherty’s Brunswick.

The fam is still asleep early in the morning so I thought I’d pop into a 24/7/365 gym for my second deload workout.

Forgot my notebook with all my lifting cues at home so just went in without worrying about technique too much.

Forgot how terrible I am at morning workouts but is just a deload so no biggy.

Sumo Deadlift
175kg x 2,2,2

Sumo Deadlift 170kg x 2

170kg with the sexy clips thingies make it 175 for a few doubles. Nothing special.

Bench Press
90kg x 2,2,2,2

Bench Press 90kg x 2

Comp bench maintenance was finished since last time I was here so that’s a bonus.

Anyone set up with hips off the bench? Tried it out a bit and it feels… different dunno if it’s better of not. Have seen lots of lifters doing it tho. Maybe it’s a self unrack thing.

Squat
130kg x 2,2,2

Squat 130kg x 2

Took about 5 minutes but I know how to work the monolift now. Great success!

Now to chill with family and later on hang with mates. Tempted to put little reindeer antlers or christmassy hats on the guinea pigs but that borders on animal abuse so here’s some stock images:

Have a Safe, Merry and Macro Overshooting Christmas.

[guineapig]

Yessssssssss

[khangles]

pls

[guineapig]

Alright new program for tomorrow is in.

Squats

Bench
Push Accessory
Dips
OHP

Sumo DL
Block Pull
GHRs
Pulling Accessory
???

Floor Flyes
Bicep Curls
Shoulder Isolation Stuff

I think I did the deload right so keen to be getting back on the gain train.

I have some choice in what accessory exercises I want to do this time around so have chosen some pushing ones and have no idea what pulling exercises to choose. Nothing is locked in yet so will see how it goes.

[khangles]

@guineapig

have no idea what pulling exercises to choose

All of them with all the volume. ez

[guineapig]

umm… barbell row it is thnx

[Irishman92]

@guineapig

Because like I’ve found that while my lower body can probably move the weight, to my back and core the weight feels “heavy”. The last and only time I ever maxed out with sumo I failed because I rounded a bit and lost positioning off the floor

@guineapig

have no idea what pulling exercises to choose

Tried Zercher Rack Pulls? Or anything Zercher for that matter…?

Also why no discussion on deficit sumo?

[guineapig]

Front loaded carries sound awesome actually but I really have never front squatted consistently so first things first. Being around Iron Revolution I could probably do all kinds of stuff.

I think pulling means more like rows and shit.

Umm deficits… I dunno what they do honestly.

[duketheslaya]

@guineapig

Bench

Push Accessory

Dips

OHP

Sumo DL

Block Pull

GHRs

Pulling Accessory

???

Floor Flyes

Bicep Curls

Shoulder Isolation Stuf

Hmm , some pullups and one arm db rows maybe?

[Pinkylifting]

@guineapig

Umm deficits… I dunno what they do honestly.

For me pulling sumo from a deficit really helps for getting me into a better start position for a regular pull. When you pull deficit a bad start position is really exaggerated.

Also the longer range of motion for sexy glutes, mostly the sexy glutes really.

[duketheslaya]

@Pinkylifting

Also the longer range of motion for sexy glutes, mostly the sexy glutes really.

Havent u seen his glutes already tho? they so sexy all the bitches mirin

[guineapig]

Cos that’s where all the thrusting power is

[guineapig]

29/12/17

Deload over and back in the gym with for some gains. New program from my mate/coach with a few extra movements thrown in. Nice weather (light drizzle lol) for a sesh at Iron Revolution. Nvm started raining hard af mid session and some water is dripping in thru the roof. Nothing a few buckets can’t handle.

Squat
150kg x 5,4,3,3 Rep PR

Squat 150kg x 5

Got the rep PR but a bit slower than I’d like and some buttwink. Some reps to finish off squats while trying to minimise butt wink

Need to work on getting tighter in my back I think. Bit too late one of the other blokes in the gym told me to try out the squat bar (Texas I think?). Apparently it some good stuff. Next time maybe…or should I stay IPF approved.

Front Squat
100kg x 2,2

For the lols. Feels terrible on my sensitive clavicles/chest/shoulders/neck and throat as always. Will keep adding reps. Given that block pulls didn’t really feel helpful will probably get some front squat gains going. If @MarkKO / WiseKO says it good shit then it’s got to be good. There’s a SSB at Iron Revolutions so if that’s better for my goals…

Bench
85kg x 8,8,6,5

Bench 85kg x 8

Reps feel terrible… bench feels terrible today. Suspect it’s cos I warmed up with touch and go instead of short pauses. As poorly as bench went I can see some rep PRs being set in future.

Dips BW+10kg x random reps
OHP 40kg x 5,5,5

Took it easy on the pushing accessories with low RPE to feel out the movements and am pretty confident in being able to load these up and progress throughout this cycle. Was going to try some DB presses but got distracted chatting with other lifters and watching PR attempts go down so ended up cooling down.

My pecs are my weak point strength and bodybuilding wise if that helps anyone give me some recommendations on which accessories to go with…

Moving on.

Sumo Deadlift
185kg x 8,7 Rep PR

Sumo Deadlift 185kg x 8

Good ole reliable Sumo deadlifts. Feeling good today, definitely better then pre deload, and I give much of the credit to @Vincepac1500’s cue of rotating the elbows out.

It pulls the bar in and pulls my hips in too and tightens up the back so it’s pretty awesome to revisit this cue. Pretty much an all in one sumo cue. Thnx Vince.

I’d forgotten about it for a few weeks but seeing Vince repeat it again somewhere on here made me come back to it.

I thinking that simple cues…well as simple as possible cues is the way to go.

Back on the stiff bar for some reps at 185kg. Accidently extra Rep PR at 185 x 8 instead of 7 because guineapigs cant count past 5. Good gains and more on the way.

May try a slightly more narrow and a wider stance to see how they feel.

Block Pull
170kg x 5,5,5

Did not really do what I was hoping and don’t think it’s gonna help me much.

My mate is gonna be mad when I tell him I don’t wanna do these anymore after he already did the program with them in because I insisted. Front squats instead maybe? Fuck it I’ll just destroy myself with lots of conventional.

How about front front loaded carries too? Probably a strongman area of expertise so @flipcollar, @strongmangoals, @… dunno many strongmen actually.

When I asked the big lifter at the gym he said to brace harder on all reps from warm up to working lol. So not being lazy with form on all reps it is. Maybe some front squat gains too just to be safe

BB Rows
70kg x Random Reps 4 sets

Some pulling volume done. Asked another lifting at the gym about accessories and he recommended heavy pendlays. I dunno… the program has volume prescribed so I guess it doesn’t matter what exercise I do. Just lots of pulling volume this training cycle then.

And done.

Is it usual to feel a bit off coming back from a deload? Thought you were meant to get stronger coming back. Bit of a strange workout with some lifts feeling good and others not so much.

Wanted some fancy pizza at a place called Pacino’s for postworkout but they were closed. Couldn’t be bothered going to Domino’s after that disappointment. At next opportunity will try Domino’s new pizza range though.

Bigger pizzas, more cheese sounds good to me

Have a good New Years everybody. May the gains be plentiful and the stampede of New Years resolutioners be brief and minimally effect your workouts. Also on that note guess what my resolution is… gains. Just gains. Always gains.