Me lower
100 pull apart
Squat
Warm up then
5x95, 110
6x125, 135 (belt on, low bar)
This felt good, probably had 2-3 more reps in me but that was the aim or the day
5x6x100kg
Front squat
4x8x60kg
Hanging knee raises SS with front squats
4x15
20 min on the treadmill
Weight 87, 85kg
Rep upper
100 pull aparts
4x3 explosive push ups
Wide grip bench index on rings tempo 303
8x50, 60, 55, 50, 50kg
Spoto press normal grip
4x8x50kg
Db flies
3x8x10kg
Pull ups
6x6x7.5kg
Push ups
50 total
Seated row
Cluster set with 17.5kg on each side
6 reps then 15s rest, for 5 min
Total 10 sets
Giant set 3 times through
Db rolling triceps extensions 20x8kg
Db hammer curls 12x8kg
Db lateral raises 12x6kg
7:30 on the rowing machine
I would fall off, at around 3-4 minutes, laying around trying to catch my breath … well done mate.
Ahaha are you making fun of my pathtic effort ?
It’s usually limited by the next train time… It’s aerobic and just to cool down, I don’t kill myself doing that… I’m too tired to try hard at this point anyways!
no not at all, I think the rower is a tough one.
Alright yeah usually I take it easy and put it on a low resistance. If I put it on a hard resistance that would definitely crush me!
Rep lower
100 pull aparts
RDL
2x6x90kg
Squat
5xbar, 50, 65, 80
3x90
20, 15, 10, 5 x100kg, 1-2 min rest between each set
The first set was easier than I thought and I could have done 25. Bu I’m very glad I saved it as the last two were challeging.
Good morning
2x6x50kg
Front squats
3x10x50kg
Rear elevated split squats
2x12x10kg in each hand
Hanging knee raises
3x15
End of this second cycle of hypertrphy. One more cycle to go, this session will consist of pretty high reps on the squat, probably set of 20s
Me Upper
100 pull aparts, 4x3 explsoive push ups
Bench
I wanted to go heavier so I saved energy on the way up
Warm up then
3x60, 70, 80
6x90@10, PR!
Wide grip bench pointer finger on rings
2x6x70
2x5x70
Pull ups
65 total, sets of 5
OHP
3x6x35
Pendlay Rows
4x8x60kg
DB flies
2x8x10kg
BB curls
2x8x20kg
DB rolling triceps extensions
2x12x10kg
Weight 88,15kg
Me Lower
100 pull aparts
DL
Warm up then
5x110, 130, belt on after this
3x150
4x170, resetted my grip and 1x170
I should have taken my chalk… I felt good but this was enough
3x6x110
Front squats
4x6x60kg
Hanging knee raises
4x15
20 min on the treadmill
God damn man, that was brutal.
Awesome
Pretty fun as well, it’s a good change of pace. The DOMS are not as bad as with tempo work though. My hamstring were actually more sore than my quads after the tzo sets of RDL and good mornings!!
Rep upper
100 pull aparts
3x3 explosive push ups
Wide grip Bench middle finger on rings tempo 303
6x50
2x8x60
8x55
8x50
Cgbp tempo 303
8x50
4x45
4x45
Cgbp normal tempo
40kgx 20, 10, 5 (rest pause)
Weighted pull ups 5g
6x6, 2x4
Seated rows 30kg
5 min, 7 reps and 15s rest, 9 sets total
Giant sets with 8kg DBs, 3 times
10 flies tempo 403
20 Db rolling triceps extensions
12 Lateral raises
12 hammer curls
16 min on the rowing machine
Rep lower
100 pull aparts
Squat tempo 303
6x8x90kg, 90s rest
Front squat Tempo 302
5x8x60kg
I wanted to try sumo deadlifting, did a few triples from 50 to 90kg. It feels very awkward and I felt my lower back working very hard. I tried various stances but still felt weird.
RDL
2x6x90kg
Hanging knee raises
2x6x90kg
Weight 88.35kg
I can imagine this happening indeed ! Still glad I tried it. But then as soon as I did conventional again it felt much better
Thanks for the post
edit: @MarkKO I have seen you pulling sumo before, does that mean you won’t even train it again ?
Depends what Greg tells me. We very occasionally do opposite stance as a supplemental.
TBH I think I’m stronger sumo, but it destroys my knees. If I was competing equipped I would absolutely pull sumo because it takes out the knee strain and the first third of the pull is just about effortless.
Raw, no way. Even though I think I’m stronger sumo there’s so little room for error in isn’t worth it. I can kick a max forward and still get the lift with conventional. No chance with sumo.
Hmm interesting, I was thinking if using it as supplemental but I’m not even sure I could get a good output on these (weight wise)
I just thought I could get into a better position. With my belt on I feel my lower back is a tiny bit rounded over at the start of the pull in conventional. Although that could just be the feeling I get from the belt. With sumo my lower back looked more neutral but felt very unnatural.
I think I need to put my feet a bit further apart, and grip the bar just a little bit wider too to make conventional comfortable again
I’ve had that recently where the squat and deadlift feel a bit different. It could be because I have bigger legs hence starting to find squatting wider and low bar more comfortable.
That sounds likely. As you grow, your leverages change.
I’d use sumo sparingly as a supplemental. Things like DL without touching the floor, snatch grip, pull to the knees, SLDL, RDL and rack pulls will most likely give you a better return on investment.
This is funny, I have just signed up for Ben Pollacks free intermediate program. A very basic program, 4 days lifting first two days uses the comp lift and the second a close variation and he says for the second pull day use the opposite stance. According to him using the opposite lift will increase the main lift.
I might do this program when I finish my current one.
But a take on the sumo here, do it, but not very heavy.
I remember Pollack saying this in the deadlift video he did with Juggernaut Training Systems. Have a look at it if you are going to do one of his programs!
