Time to swipe some swipes.
I’ve been doing way more conventional work lately too. I’m probably going to go conventional at my next meet actually lel.
[quote]xjusticex2013x wrote:
Time to swipe some swipes.
I’ve been doing way more conventional work lately too. I’m probably going to go conventional at my next meet actually lel.[/quote]
I think I’m just gonna try to see how much I can push my conventional dead up. Its about 100 lbs behind my sumo dead and I think bringing it up will help out my sumo lockout
volume block
Felt a lot better going in today
Paused Close grip feet up bench
225x5x3
High bar squats
275x2x3
295x2x3
275x3
Close grip floor press
225x4
245x3x4
Pull ups
Curls
Face pulls
Gonna try 315x5x5 conventional tomorrow. I like hitting more volume work. I feel like I’m gonna actually get stronger. Close grip floor presses were hard as heck and smoked my tris. Might bump up the percents on feet up benching next week. I’ll just keep Wednesday as my comp bench day and do spp moves on the others. Goals right now are to get bigger arms and an acceptable squat.
volume block
Conventional deadlift
315x5x5
Feet up bench
225x2x3
245x2x3
High bar squat
275x4x3
Curls
Tri extensions
Some other stuff
Bw 167
Feelin strong. Want to get stronger.
[quote]budreiser wrote:
Gonna try 315x5x5 conventional tomorrow. I like hitting more volume work. I feel like I’m gonna actually get stronger.[/quote]
Stop figuring out how to get stronger plz
.
[quote]csulli wrote:
[quote]budreiser wrote:
Gonna try 315x5x5 conventional tomorrow. I like hitting more volume work. I feel like I’m gonna actually get stronger.[/quote]
Stop figuring out how to get stronger plz[/quote]
Hah never. My conventional didn’t even feel as terrible as I thought it would.
[quote]xjusticex2013x wrote:
.[/quote]
Lolwhat
[quote]budreiser wrote:
[quote]xjusticex2013x wrote:
.[/quote]
Lolwhat[/quote]
sweg
volume block
High bar squat
275x3
295x3
305x3
285x3
Pause Feet up bench
225x3
255x3
245x3x3
Cable rows
3x8
Dips
3x15
Curls
2x12
Squats still feel a little crappy. My back was still smoked from Saturday and i didn’t want to push it too much. Benching was awesome. 255 was @8 so that’s a PR. Really want to get up to 315 on the feet up benching. If I can hit 315 paused with my feet up I should definitely be good for around 350 with my comp set up. I’ll probably switch to an intensity block next week. I’m itching to get some heavier weight in my hands.
How on Earth do you set up your training? Obviously, it’s working for you, but I can’t figure out the rhyme or reasoning for it. All I’ve figured out is you’re doing conventional pulls to strengthen your sumo lockout haha.
[quote]Fletch1986 wrote:
How on Earth do you set up your training? Obviously, it’s working for you, but I can’t figure out the rhyme or reasoning for it. All I’ve figured out is you’re doing conventional pulls to strengthen your sumo lockout haha. [/quote]
right now? I’m in a volume block with an emphasis on spp movements for the bench and mostly competition movements for squat/deadlift. Before my meet I just fucked around for awhile then ran a realization block I wrote.
volume block
Low bar squats
Add grippers
315x3
335x3
355x3 ez
The skin on my knees hurts so much from these wraps
Como Bench
275x4x3
275x5
Sumo pulls
405x3
455x2x2
405x3
Tri push downs
50 reps
Dips
4x15
Fatman rows
3x12
Back raises
2x25
I have an intense love/hate relationship with inzer grippers. bench was solid. Pulls felt weird. I wish I had a DL bar. Zoomed through assistance work. Main lifts took forever because wrapping my knees took forever and I kept having to wait for equipment.
[quote]budreiser wrote:
355x3 ez
[/quote]
Awesome…you hit my PR… for 3…fatigued…weighing 20 pounds less than me…and it was easy
[quote]chobbs wrote:
[quote]budreiser wrote:
355x3 ez
[/quote]
Awesome…you hit my PR… for 3…fatigued…weighing 20 pounds less than me…and it was easy[/quote]
Well, I had knee wraps on. But I had like 2-4 reps in the tank.
puck being weak
Wrapped squat
345x2
365x2 bw PR I guess.
Pause feet up bench
255x4x3
Floor press
255x4
250x4
245x3x4
Pull ups
Band pull apart
Chest flies
Back started flaring up on my 365 set. I had a really bent bar and it started rolling down my back. Wanted more but chit happens I guess. Benching and floor press were cool. Got a decent amount of volume in. I took forever on my squats and feet up bench so I did the floor press on <60 seconds rest. Need more quads. And strength.
kind of volume
Pause Feet up bench
225x3
245x3
255x3
265x3
245x2x3
High bar squat
275x4x3
Sumo deads
405x3x3
Dips
Tri push downs
Curls
Band pull aparts
Feel stronk. Feet up bench was a solid PR.
moving into intensity block
Comp bench
275x2
285x2
295x2
280x3x2
Feet up bench
255x5 Pr
240x2x5
Edit: assistance work
Dips ss with pull ups
Tri pushdowns
Band pull aparts.
Squatting wasn’t happening today. My back felt pretty crappy. Benching was pretty easy. At least 2-3 in the tank on 295. Maybe one left on feet up. I think this training style is gonna work well for my bench. I might get to use a DL bar and comp bench on Saturday. Pretty pumped.
last week review
So quick review of last weeks lifts.
Number of lifts
37/82/19
Squats:
Feel crappy. My groove is off. Maybe because I squat half as often as I bench. Gonna try to push the number of lifts on this up to around 50. Maybe I’ll front squat or something.
Bench:
Feels pretty good. I’ve been hitting feet up pr’s so that should translate to regular pr’s in the future. This is a pretty comfortable number of lifts for a volume block. Only issue is that leg drive feels a little awkward. This shouldn’t be an issue when I switch to more specific movements.
Deadlift
Feels normal. I don’t want to do much more than what I have been doing because my back won’t be able to handle it with so much squatting. Dropping conventional deads. They bother my back too much. Strength feels fine. might add in pause deads instead depending on how they feel.
Overall
Moving into an intensity block for 2 weeks or so. I don’t have enough of a volume base to justify anything longer. It won’t be a realization block, I’ll just up the percents and RPE’s and drop the bar lifts a bit. Should be nice to get a little bit of heavier weights in my hands. Next volume block is gonna be 4 weeks. Pretty much the same exercise selection. I don’t plan on competing until my squat is in the mid 4’s so I have time to experiment with things like block length and percent ranges.
Did you say it was your hips bothering you with squat? If so, I’ve developed some work arounds.