After team lift work
Sumo deadlifts
255lbs 4x4
Sumo deadlifts
205lbs
4x8
Skull crushers
70lbs
3x7
Bulgarians
55lbs per hand
4x8
Weighted neutral grip Chinups
45lbs
5x4
Lat pull downs
3x15
Barbell curls
60lbs
3x10
Team lift
Only thing worth recording: Goblet squat 70lbs 3x15
On my own
Neutral grip Chinups
+5lbs 3x8
Sumo deadlifts
255
2x5, wanted to get 5x5 but these weren’t moving as quickly as I wanted. Got some more work and got 3x3 at the same weight
Yesterday’s lifting
Bulgarians
65lbs per hand 3x6
Skull crushers
65lbs 3x10
Tricep pushdowns
3x8
Neutral grip Chinups
+45 3x5, 2x4
Lat pull downs
3x8
alternating Dumbbell curls
25lbs
3x8
Bulgarians
55lbs per hand 4x10
Sumo deadlifts
210lbs 4x8
Tricep pushdowns
3x15
Skull crushers
75lbs
3x6
Glad you’re playing with Sumo, I think us lanky immobile folks do well with it. Keep it up dude
hahah yeah. Thanks, Spidey. I really like them. I think we both need to work on our mobility but I honestly don’t care much right now nor do I have the willingness to devote time to do much for that at this point in the season/ academic year.
I do wonder what, if anything, I am losing by not being able to use as much weight as well as the different muscles it hits. I don’t feel like my hamstrings get worked at much due to my lower hip position and Im worried my back isn’t worked as much because I’m using so much less weight. In the long run, Sumos will pay off because I will have better form therefore being able to stay injury free thus I will be able progress for longer and eventually match and surpass what I was pulling conventionally. For now, my over-analytical self is worried about loosing strength/ mass in my back and hammies.
neutral grip Chinups
+7.5lbs
2x8, 1x6
Bulgarians 65lbs
3x7
Skull crushers
65lbs
4x10
Db curls
25lbs
3x10
Sumo deadlifts
265 5x4
Neutral grip Chinups
+50lbs 3x4, 2x3
Skull crushers
80 lbs
3x5
Tricep pushdowns
4x12
Alternating Db curls
25lbs
2x12, 2x10
Bulgarians
55lbs 4x12
Arms for 15-20 minutes
Pushdowns/ dumbbell curls
Db extensions/ barbell curls
Pull
Single leg RDLs
50lbs 3x12
RDLs
135lbs
3x8
Hamstring curls
3x12
Hammer curls
3x12
Db curls
3x8
Reverse curls
3x12
Lying leg raises
3x15
Single leg glute bridges
3x15
Push
Front squat grip Bulgarians
115
3x8
Paused KB goblet squats
40lbs per hand
3x12
Leg press first time doing these. Felt good.
1 plate per side
3x15
Rope pushdowns
3x15
V bar pushdowns
3x12
Db skull crushers
15lbs per hand 3x8
Calf raises
3x15
Slow eccentric feet supported sit ups
3x10
Front squat grip Bulgarians
95lbs
3x12
Ez bar curls
50lbs
3x8
Paused Goblet squats 50lbs
1x20, 2x15
Leg press
sled +165
3x8
Single leg calf raise
3x8
Lying leg raises
1x17, 2x15
Braced Single leg RDL
60lbs 3x12
Hamstring curls
3x15
RDLs
140 3x8
Ez bar curls 40lbs
3x12
Rope pushdowns
3x20
Hammer curls
25lbs 3x8
V bar pushdowns
3x10
Single leg glute bridge
3x15
Db skull crushers
20lbs 3x8
Reverse curls
2x15, 1x12
Foot supported sit ups
1x12, 2x10
Bulgarians
120lbs
3x8
Leg press
1 plate + 10 per side
3x12
KB front squats
80lbs 1x15, 2x12
Feet elevated calf raises
1x20, 2x15
No hands lying leg raises
3x8
Front squat Bulgarians
110
3x10
Ez bar curl
45lbs
3x10
Explanation of my training and goals to come. I have some explaining to do lol
Hamstring curls
3x15
Single leg braced RDLs
55lbs
3x15
Single leg glute bridge
1x18, 2x15
RDLs
125lbs
3x12
Ez bar curls
55lbs
3x8
Hammer curls
25lbs
2x10, 1x8
Feet supported sit-ups
2x12, 1x10
Reverse curls
3x8
I thought id explain to those interested why my training has been so weird. I’m training like a cross between a figure competitor and a curl bro lol. Over the past 5 months, my left shoulder has been nagging me. now that the season is over, I finally decided to get it checked out and fixed. I went to a shoulder specialist this week said in has ac joint asteolysis with a cyst in my labrum and bicep tendon tendinitis. I’m getting an MRI on Wednesday. Doc mentioned cortisone shots, physical therapy and then surgery if those don’t work. Sounded less convinced PT would help lol My dad’s colleague had the same problem and said you could be back at full strength in 8 months post surgery but can’t do much for the 3-4 months after. Sounds like I might end up with a full on leg press ham curl and ab assault pretty soon.
Anyway, on the training side of things I have been pretty limited since march. From early march the only compound upper body excercises I did we’re pull-ups and I think those even pisses off my shoulder. instead if aggravating it further, I’ve decided to hammer legs and arms because I can do those completely pain free . Because of the amount of sprinting I was doing on my own before games, I started an accidental, extremely easy cut. My macros were 185P, 410C and 65F and was still dropping weight. After realizing this I thought what the hell, I’ll do an in purpose cut. I’m at 178 and my macros are at 200P 350C 53F. Probably going to stop cutting just because I like how lean I am but I increasingly can’t fill out a men’s medium, I’m going out to eat a lot with end of the year stuff and want to start building some huge legs, arms and forearms for next season and start eating lots of food again. I miss my full cartons of ice cream and gelato from earlier in the semester lol. I’m going to not track macros today, just lift later and go out to eat for Mother’s Day and plan something out tonight. I think I’ll stick with the same stuff I’ve been doing until I go back home and start some sort if high frequency deadlift program next Tuesday.
I’ve compiled a list of exercises I know of that I can do pain free. Please feel free to add anything you know that won’t stress the shoulder.
Push- tricep pushdowns variations, db extensions, skull crushers (maybe)
Pull- barbell curl, db curls, Zottoman curl, db incline curl, reverse curls, forearm curls, farmers walks, kayak rows, light Facepulls (maybe), lat pull down (maybe)
Squat- front squat, Bulgarian split squat variations, goblet squats, lunges, hack squat, leg press, leg extensions, zercher squats (maybe), calf raises
Hinge- deadlift variations, block pulls, RDLs, single leg RDLs, hip thrust variations, hamstring curls, KB swing, back extensions, pull through,