[quote]infinite_shore wrote:
Wasn’t a “proper” sumo dl (quad-dominant upright Russian style) but rather a conv. dl turned sumo dl. Not really here to piss on your parade, but I don’t think this style will be the way forward in the mid and long-term for you or anyone. [/quote]
My quads are super weak though lol. Using my legs is the last thing I want to do.
[quote]csulli wrote:
[quote]GrizzlyBerg wrote:
you using the crossfit lites?[/quote]
Yea they’re the Mark Bell shoes lol[/quote]
How do you like them? Been thinking about grabbing a pair
[quote]csulli wrote:
[quote]infinite_shore wrote:
Wasn’t a “proper” sumo dl (quad-dominant upright Russian style) but rather a conv. dl turned sumo dl. Not really here to piss on your parade, but I don’t think this style will be the way forward in the mid and long-term for you or anyone. [/quote]
My quads are super weak though lol. Using my legs is the last thing I want to do.[/quote]
I know. That is why I said what I said. There are what maybe 1 or 2 people who can really pull off this hybrid style of dling. You might be one of the exceptions but the odds are stacked against you. Hence, my recommendation to not waste your time “tickering” with it. But I know you won’t listen you fukka…
[quote]GrizzlyBerg wrote:
[quote]csulli wrote:
[quote]GrizzlyBerg wrote:
you using the crossfit lites?[/quote]
Yea they’re the Mark Bell shoes lol[/quote]
How do you like them? Been thinking about grabbing a pair[/quote]
They’re like more durable, more comfortable Chucks. Nice buy imo.
[quote]infinite_shore wrote:
[quote]csulli wrote:
[quote]infinite_shore wrote:
Wasn’t a “proper” sumo dl (quad-dominant upright Russian style) but rather a conv. dl turned sumo dl. Not really here to piss on your parade, but I don’t think this style will be the way forward in the mid and long-term for you or anyone. [/quote]
My quads are super weak though lol. Using my legs is the last thing I want to do.[/quote]
I know. That is why I said what I said. There are what maybe 1 or 2 people who can really pull off this hybrid style of dling. You might be one of the exceptions but the odds are stacked against you. Hence, my recommendation to not waste your time “tickering” with it. But I know you won’t listen you fukka…
[/quote]
[quote]csulli wrote:
[quote]GrizzlyBerg wrote:
[quote]csulli wrote:
[quote]GrizzlyBerg wrote:
you using the crossfit lites?[/quote]
Yea they’re the Mark Bell shoes lol[/quote]
How do you like them? Been thinking about grabbing a pair[/quote]
They’re like more durable, more comfortable Chucks. Nice buy imo.[/quote]
they run the same size as chucks?
[quote]GrizzlyBerg wrote:
[quote]csulli wrote:
[quote]GrizzlyBerg wrote:
[quote]csulli wrote:
[quote]GrizzlyBerg wrote:
you using the crossfit lites?[/quote]
Yea they’re the Mark Bell shoes lol[/quote]
How do you like them? Been thinking about grabbing a pair[/quote]
They’re like more durable, more comfortable Chucks. Nice buy imo.[/quote]
they run the same size as chucks?[/quote]
Yes! Good call; I should have mentioned that. I did have to go one size down.
4/7/2014
Squat:
45 10x
135 5x
185 5x
225 5x
275 2x
295 5x
295 5x
295 5x
295 5x
295 5x Fifth straight week setting a 5x5 high bar squat PR. Gonna keep going till I hit 315.
Front Squats: (beltless)
135 5x
185 5x
225 3x Doing them cross arm. Don’t feel it that much in the legs yet, but it’s really hard on my biceps holding the weight against my chest.
185 5x
185 5x
185 5x
185 5x Crossfit chick kinda helped me out with an actual rack position. Felt a lot better that way.
185 5x
I’m a little worried about my wrists, but it wasn’t that bad. I should be able to get my rack position good enough to actually use some weight to stimulate my quads. Stay tuned for more front squats next week.
Glute Ham Raise:
4 sets of 10 against a monster mini band
These feel awesome with the monster mini. Big time hamstring squeeze at the top. Gonna see these 3x a week probably; both squat days and deadlift day.
Grip Nerd Time:
Some reps with about 150 on the rolling thunder
A few sets of 10 forward and backward sledgehammer levers
Ab Wheel:
2 sets of 10
Prowler Push:
3 sets of 4 pushes like normal
[quote]csulli wrote:
I’m a little worried about my wrists, but it wasn’t that bad. I should be able to get my rack position good enough to actually use some weight to stimulate my quads. Stay tuned for more front squats next week.
[/quote]
Have you tried using wraps to front squat? Much better than cross arm and easier on the wrists than rack position. Could try using it while you work on your rack position.
I was gonna suggest straps too
4/9/2014
T-Bar Rows:
4 sets of 10 (I did these between deadlift warmups)
Deadlift: (conventional)
135 3x
135 3x
225 3x
315 3x
365 10x fuck…
335 10x
335 10x
335 10x I think it’s been at least 2 years since I haven’t gone over 400 on deads in a workout…
Beltless Stiff Leg TnG Deadlifts:
275 10x too light bitch
315 10x
315 10x
Well that’s a volume PR for me on deadlift. I’m going to stick with this for a while. Either 4 sets of 10 or 5 sets of 8 on deads followed by 3 sets of 10 beltless stiff legs. My set of 10 w/ 365 was really hard, and my fucking legs were getting torched, like actually my quads. I was squatting way down each rep. It dawned on me that my stiff leg deadlifts actually felt way easier (from last week), so those 335 sets of 10 were basically stiff legged too. Until I got really tired that is, then my form was basically just an abomination of nature.
Anyway if I get my hips high enough to feel like I’m in a really good starting position on deads, my lower back is way rounded, because I don’t have the flexibility to do otherwise. And if I squat down enough that I can keep my back flat; I end up being in a really shitty, super low hip starting position on deads. I think I’m gonna do more high hip starting position. My back usually ends up rounding anyway so fuck it.
Pullups:
3 sets of 15
superset with
Glute Ham Raise:
3 sets of 10 against a monster mini band
Press:
45 10x
95 10x
135 5x
155 3x
165 4x
155 5x Damn pressing felt bad today. My left shoulder and trap and everything surrounding that area is just really tight. Can’t get it into the right plane of motion.
EZ Bar Curls:
70 10x
70 10x
70 10x
70 10x
Chest Supported Incline Bench DB Curls:
30’s 10x
30’s 10x
30’s 10x
30’s 10x
4/10/2014
Press:
45 10x
95 10x
135 5x
155 7x
155 7x
155 7x
155 7x
155 7x automatic volume PR (never done 5x7 on press); left shoulder not feeling great. Really tight and pulled forward.
Paused Close Grip Bench Press:
45 10x
95 10x
135 5x
185 5x
225 5x
250 10x big PR; this is a pretty damn good set for me on paused close grip
245 7x
245 7x
245 7x
Incline Bench:
225 9.5x PR; left shoulder bound up on the 10th rep and I couldn’t lock it out; still a good set for me though
185 15x PR
185 10x
185 10x
185 10x
Skull Crushers:
90 15x
90 12x
90 10x
Rope Pushdowns:
4 sets of 10-15
Ab Wheel:
2 sets of 10
[quote]GrizzlyBerg wrote:
[quote]csulli wrote:
I’m a little worried about my wrists, but it wasn’t that bad. I should be able to get my rack position good enough to actually use some weight to stimulate my quads. Stay tuned for more front squats next week.
[/quote]
Have you tried using wraps to front squat? Much better than cross arm and easier on the wrists than rack position. Could try using it while you work on your rack position.[/quote]
Straps ftw. I had wrist surgery a few years back, no way my wrist can handle a clean position now. And crossing arms never felt right, felt too easy to drop. Straps are amazing, you can really get your elbows high, pull against the straps to maintain tightness and not worry too much about your grip. And it saves your wrists big time.
Oh, I just realized that was my first post in your log even though I’ve been following along for a while. Cool.
[quote]staystrong wrote:
[quote]GrizzlyBerg wrote:
[quote]csulli wrote:
I’m a little worried about my wrists, but it wasn’t that bad. I should be able to get my rack position good enough to actually use some weight to stimulate my quads. Stay tuned for more front squats next week.
[/quote]
Have you tried using wraps to front squat? Much better than cross arm and easier on the wrists than rack position. Could try using it while you work on your rack position.[/quote]
Straps ftw. I had wrist surgery a few years back, no way my wrist can handle a clean position now. And crossing arms never felt right, felt too easy to drop. Straps are amazing, you can really get your elbows high, pull against the straps to maintain tightness and not worry too much about your grip. And it saves your wrists big time.[/quote]
Clean position hurts my wrist like a mofucker, but not if I take a couple of fingers off the bar. I usually only have the pointer and middle on the bar and it’s fine.
[quote]staystrong wrote:
Oh, I just realized that was my first post in your log even though I’ve been following along for a while. Cool.[/quote]
Well welcome aboard officially 
Okay you all have convinced me; I’ll give the straps a try today.
How long does it take you to typically rebuild strength?
We seem to have pretty similar ideas with volume and what not.
[quote]trivium wrote:
How long does it take you to typically rebuild strength?
We seem to have pretty similar ideas with volume and what not.[/quote]
You mean like after a training session? That’s a good question. I’ve adapted to relatively high frequency, so in a lot of ways only about 24 hours before I’m ready to go again on any muscle group.
That being said, with this amount of frequency and volume the real answer is that I’m never recovered after training. I am constantly training in a relatively fatigued state, and the goal is to continually get stronger in that fatigued state so that when you actually rest up for a competition you will be at your absolute best.
If you’re talking about like rebuilding strength after you’ve taken time off, I’ve never really done that, but I have training partners who did. For them it was like 2 months tops before they were as strong or stronger than they were before, even if the break was a significant length of time. Chia took a pretty long time off a couple years back. He pulled 600 again within like a couple weeks I shit you not.
Regarding your 500 sumo:
Screw it. It was a good lift. Heavy shit looks heavy when you pick it up. That looked heavy and you picked it up.
Real nice!
I’ve tried sumos, a long time ago, but they vex me, terribly. Good work.
Did you lose any palm on that? (Saw you look at your hands.)