What’s up with your sumo?
[quote]budreiser wrote:
What’s up with your sumo?[/quote]
It was always tanking with any semblance of squat work beforehand, so I stopped doing it and switched to conventional. I decided to try doing it hours after squatting like in a meet, but at that point not training it probably had something to do with it not going too well. I’ll just go conventional at the meet; I’d rather break into some new territory than leave much up to speculation this close out.
April 26, 2014
Paused CGBP up to 265x3, followed by 205x11 touch and go.
Then did decline bench for the first time. 275x2, 290x1, 225x10
Pullups, abs, some conditioning
April 28, 2014
HB Pause Squat
135x3,4
185x3
225x3
275x2
315x2
340x1
365x1 (PR?)
(325x2)x5
Seated DB Press
40’s x 12
(60’s x 10)x5
75’s x 7 (PR?)
90 Degree Back Raise
BWx20
(BW 80x20)x4
April 29, 2014
Treadmill - 6 MPH @ 2 incline for 30 minutes
Some type of bag work, I guess
Three circuits of:
10 chins
20 dips
8 Batman situps (subbed 20 HLR on the final circuit)
Incline Bench
135x6
(185x4)x2
210x2
225x1
May 3, 2014
Went to a different gym to lift with the people I’m doing the meet with. These bars feel like they belong in an action figure set. It took some effort to accustom myself to them.
Squat
45 x some
135x5
225x5
275x3
325x2
(345x4)x2
Felt weak. Got the 2nd set taped and it turns out I go even deeper than I thought I do.
Sumo DL
225x5
315x3
405x2
445x2
(485x3)x4
These were interesting. Getting used to these bars, I took my stance wide enough for the plates to make toe contact. Had to fall back and regroup…took a narrower stance, which I guess is closer to the stance I actually pull with. Got through them after that, and they started to feel better than when I started. Still nowhere near as snappy as they once were. Nothing I can do but keep working though.
Conventional DL
365x3
405x2
(445x2)x3
Back started to nothanksjeff these. Called it.
May 5, 2014
Squat
45 x some
135x5
225x5
275x3
325x2
345x1
(365x3)x3
Felt meh. Maybe a little better than last time.
Sumo DL
(315x2)x2
405x2
(435x2)x4
465x2
(490x1)x3
Double pumped the 1st single…3rd actually felt half decent.
May 7, 2014
Bench
45 x some
135x6
185x4
210x3
230x2
(245x3)x4
(210x6)x2
DB Bench
55’s x 12
70’s x 12
85’s x 12
Incline Tricep Extension
60x12
(80x12)x3
May 10, 2014
Sumo DL
135x5
225x4
315x3
405x2
(455x2)x2
485x1
505x1
530x1
(465x2)x3
Moved like 600. Not touching another DL until the meet.
Squat
225x3
275x2
(315x2)x2
355x1
(375x2)x2
Back Raise - BWx50
May 14, 2014
Went in and speed pulled (405x2)x7 without sleep. Felt somewhat okay but then started to turn into pure chit. Wonder why…lol. Okay, NOW I’m not touching another DL until the meet.
May 17, 2014
Hit squat and bench openers. 385 moved terribly so I opted out of hitting anything heavier. 265 on bench moved okay though.
u mirin my flatfooted arch Alex???
May 19, 2014
Squat - up to (340x2)x3
Bench - up to (210x2)x4
2x20 Machine Row
Last of training leading up to the meet. Just wanted to hit some easy lifts and get done. This was done while not sleeping for 16 hours, but also with a big caloric surplus, so I figured it a tossup. Squats felt a bit too slow for my liking, but it could very well be in my head. It is what it is. Come at me, May 24th.
May 24, 2014 - Kumite Classic
Put myself through a really brutal water cut because I thought I was too heavy. The scale was ten lbs conservative so it didn’t even matter. Weighed in 187, and factoring in the five lb reduction for my shorts and t-shirt, I was technically one lb away from the 181s. There are no feels.
Slept like two hours the night before. Gave up on natty status at 4 AM and downed some doxy and melatonin.
Went to the meet, stuff happened, then I got to lift.
Squat
45 x some
135x5
225x4
275x3
325x2
350x1
385x1
Attempts
407
430
452 (miss)
2/3. Misgrooved it while I was still descending. Would have happened under different circumstances, no doubt in my mind. Squat technique is pure garbage though; going way too low. Need to refine it.
Bench
45 x some
135x5
185x4
210x3
230x1
Attempts
264
286 (miss…lolwut)
308 (PR)
4/6. Some technicality error associated with the 2nd attempt. Apparently my spotter grabbed the bar a moment before the rack command was given. Don’t care. Took 140 kg and crushed it. Had 315 in me, no sweat.
Deadlift
Warmups were a complete mess because I warmed up way too early and had to do it again…repeat of what happened last meet. Singles doubles, triples with some different weights. Whatever.
Attempts
534
578
617 (PR)
7/9. Didn’t move like 600 did at the last meet; this one was actually a ballbuster. But now it’s my ballbuster. Apparently someone decided to give me one red because they didn’t like the fact that the weight was loud when I dropped it even though it stayed in my hands the whole time. Srs.
Lifted from like 11 AM to 8 PM. Took first place in something. Don’t care enough to remember what it was, specifically. Had a blast though.
May 25, 2014
Bench
45 x some
135x6
185x4
205x3
230x1
260x1
285x1
Pause Squat
135x5
225x5
275x5
(325x5)x3
Decline Bench
135x10
185x6
205x4
(225x8)x4
(BWx6)x6 Pullups
May 27, 2014
Front Squat
45 x some
135x5
185x4
225x3
245x2 (paused)
(265x2)x6 (paused)
Bench
135x6
185x4
210x3
(235x6)x4
100 BW Dips --SS— 100 t-bar rows
May 28, 2014
10 minutes on treadmill, 2 incline, 7 MPH
Conv DL
135x5
225x5
315x3
365x2
405x1
430x10 (PR I guess)
(405x5)x3 (2" deficit)
Bunch of squat singles practicing new form.
May 29, 2014
10 minutes on treadmill, 2 incline, 7 MPH
Squat
45 x some
135x5
225x5
275x3
(325x3)x2
(350x3)x3
New form sucks. Back to old form.
June 2, 2014 - Smolov Intro Microcycle W1D1
Squat
45 x some
135x5
225x5
(280x8)x3
300x5
(325x2)x2
345x1
Felt absolutely terrible…worst feeling squats in a long time.
Decline Bench
135x10
185x6
205x4
225x10 (tied PR…felt like paper)
250x6
275x4 (PR)
Had more on 275.
June 3, 2014 - Smolov Intro Microcycle W1D2
Squat
45 x some
135x6
225x5
(280x8)x3
300x5
(325x2)x2
345x1
Felt better than yesterday.
Deadlift
315x2,3
365x2
(405x2)x5 (first three conv, two sumo)
Couple of back raises and GHRs.