[quote]emskee wrote:
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.)[/quote]
Nah my hands were okay. I haven’t ripped a callus in ages. That deadlift bar does have knurling like razorwire though.
4/11/2014
Squat:
135 5x
185 5x
225 5x
275 3x
315 2x
350 2x High bar PR
325 3x
325 3x
325 3x
Front Squat:
185 5x
185 5x
185 5x meh… I didn’t like the feel of straps that much either. And I feel like I should be able to do the exercise the “real” way. I dunno though they still feel like crap. The bar is constantly rolling down my shoulders.
Glute Ham Raise:
2 sets of 10 against monster mini
1 set of 10 against monster mini plus another mini band
Ab Wheel:
3 sets of 10
pushed the prowler
[quote]csulli wrote:
Front Squat:
185 5x
185 5x
185 5x meh… I didn’t like the feel of straps that much either. And I feel like I should be able to do the exercise the “real” way. I dunno though they still feel like crap. The bar is constantly rolling down my shoulders.
[/quote]
You need to just start front squatting more lol. Everybody I’ve introduced front squats to just hates them and trudges around into the next sets like it’s hell or something. My transition from BS to FS took a handful of months but it’s really not even that bad. Granted, your posture is really unsuitable for the movement, but spend some quality time opening up your atrociously tight pec minor/bicep deal and hips and maybe put FS as main lift instead of BS?
[quote]strongmanvinny wrote:
[quote]csulli wrote:
Front Squat:
185 5x
185 5x
185 5x meh… I didn’t like the feel of straps that much either. And I feel like I should be able to do the exercise the “real” way. I dunno though they still feel like crap. The bar is constantly rolling down my shoulders.
[/quote]
You need to just start front squatting more lol. Everybody I’ve introduced front squats to just hates them and trudges around into the next sets like it’s hell or something. My transition from BS to FS took a handful of months but it’s really not even that bad. Granted, your posture is really unsuitable for the movement, but spend some quality time opening up your atrociously tight pec minor/bicep deal and hips and maybe put FS as main lift instead of BS?[/quote]
Well I tell ya what, just cuz you said that I won’t give up on them. My thoracic mobility definitely needs some work like you said. I can’t replace squats with front squats as first on the list though… That’s just sacrilege. And besides, like I tell everyone, I never even liked squatting in the first place, I sure as shit don’t like squatting while it feels like I’m having both my wrists broken and getting throat punched.
4/12/2014
Simulated Car Deadlift:
1pps 5x
2pps 5x
3pps 5x
4pps 3x
4.5pps 1x
5pps 3x
4pps 10x
Axle Continental Clean:
115 1x
135 1x
155 1x
175 1x
185 1x
205 1x
225 1x Stopped there; it was getting pretty tough, and plus at the moment that’s as much as I’ve push pressed on the axle anyway. Speaking of, I was actually pressing these at first, but around 185 my right shoulder kinda popped, and it didn’t feel good so I stopped with the press and just kept practicing continental cleans. Shoulder is fine now, just didn’t warm it up nearly enough.
Axle Rows: (there’s a pun here lololol)
225 10x
225 10x
225 10x no straps mothalicka; just the grip of a titan
Pullups:
3 sets of 15
EZ Bar Curls:
3 sets of 10 w/ 90lbs left bicep is still all tight from the tendon strain when I was grip nerding; not the best
Cable Curls:
4 sets of 10
Today was kind of shit. Sorry. Felt like I couldn’t get my CNS to wake up.
[quote]csulli wrote:
[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.[/quote]
I was referring to taking time off.
4/13/2014
Press:
45 10x
95 8x
135 5x
145 5x
155 2x
160 7x PR, although I had a couple more reps left in the tank I think
185 3x went for 4, but my left shoulder got all locked up
155 5x
155 5x
155 5x
Paused Close Grip Bench Press:
135 5x
185 5x
225 5x
255 3x
275 3x
275 3x
275 3x
275 3x
275 3x
275 3x
Shoulder Press Machine:
4 sets of 8
Bench Machine:
3 sets of 10
Incline Machine:
3 sets of 10
Ab Machine:
3 sets of 10
Pushdowns:
4 sets of 10
I spent practically all my rest time stretching out my left shoulder. It is getting all impinged and crap trying to go overhead. The right shoulder has significantly better range of motion.
[quote]csulli wrote:
4/12/2014
Simulated Car Deadlift:
1pps 5x
2pps 5x
3pps 5x
4pps 3x
4.5pps 1x
5pps 3x
4pps 10x
Axle Continental Clean:
115 1x
135 1x
155 1x
175 1x
185 1x
205 1x
225 1x Stopped there; it was getting pretty tough, and plus at the moment that’s as much as I’ve push pressed on the axle anyway. Speaking of, I was actually pressing these at first, but around 185 my right shoulder kinda popped, and it didn’t feel good so I stopped with the press and just kept practicing continental cleans. Shoulder is fine now, just didn’t warm it up nearly enough.
Axle Rows: (there’s a pun here lololol)
225 10x
225 10x
225 10x no straps mothalicka; just the grip of a titan
Pullups:
3 sets of 15
EZ Bar Curls:
3 sets of 10 w/ 90lbs left bicep is still all tight from the tendon strain when I was grip nerding; not the best
Cable Curls:
4 sets of 10
Today was kind of shit. Sorry. Felt like I couldn’t get my CNS to wake up.[/quote].
OH MY GOSMD AXLE ROWS AS IN AXYL ROSE FROM GNR YES BRILLIANT OH GOD
4/14/2014
Squat:
135 5x
185 5x
225 5x
275 3x
300 5x
300 5x
300 5x
300 5x
300 5x Another high bar 5x5 PR. Slowly but surely catching it up to my low bar. It’s WAY closer than when I started lol.
Handstand Pushups:
4 sets of 8
Glute Ham Raise:
3 sets of 10 against a light band; wooo band PR!
Prowler:
some
Decline Situps:
couple sets of 25 or something
Nice. Did you change your stance at all when you switched or just bar position? I switched and had to bring my stance in a bit. Was j.c
[quote]barbedwired wrote:
Nice. Did you change your stance at all when you switched or just bar position? I switched and had to bring my stance in a bit. Was j.c[/quote]
Yeah I definitely brought my stance in some.
[quote]emskee wrote:
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!
[/quote]
I agree 125%.
4/16/2014
Sumo Deadlift:
135 5x
225 5x
315 3x
405 1x
455 1x
495 1x
525 1x Certainly the best looking 525 I’ve ever pulled.
550 0x Got it most of the way up my shins, probably not quite as high as I got it at my meet in December. My position/setup wasn’t as good on this lift as it was on the 525.
TnG Stiff Leg Deadlift:
335 10x
335 10x
335 10x
I just fuckin left at this point. I was pretty bummed about 550.
Sweet. Rocketing forward on those sumos, I see. Well done!
4/17/2014
Bench Press: It’s throwback time. If anything can make me feel better about yesterday; it’s regular old bench press. No pause, no close grip, just going full bro mode.
45 10x
95 10x
135 5x
185 5x
225 5x
275 3x
295 1x
315 4x PR
275 9x PR
225 18x PR
Three bench PR’s later I’m still frustrated about my deadlift. Was a good bench session though.
Incline Bench:
210 10x
210 10x
210 10x
Deadlift (conventional): One of the dudes pulled out the deadlift bar, and… I dunno, it just sort of happened…
135 5x
225 3x
275 1x
315 2x
365 1x
405 1x
455 1x
495 2x
I tried going with my hips much, much higher and my shins more vertical and behind the bar. Really loading my hamstrings. The lockout was easier, but overall the lift was probably harder.
I’ve come to the conclusion that I can basically pull the same amount of weight regardless of what position you put me in. Hips too high or too low, feet far apart or close, hands out or in, back rounded or flat or whatever the fuck. I can always seem to pick up the same amount of weight. Probably because I don’t actually have a good form. I can just muscle up something in the 530’s range with whatever shitty form I happen to be using at the time lol.
I need to find a way to get deadlift moving again though. It’s been stuck there for months. I have to deadlift 600; I fuckin NEED it.
Arnolds:
35’s 10x
45’s 10x
55’s 10x
55’s 10x
Paused Close Grip Floor Press:
225 5x
225 5x
225 5x
Dips (bodyweight only):
35x
25x
25x
Bench Press (again):
135 20x
135 20x
135 20x did these all bodybuildy style for that pump action
315 x4 bench:
I actually didn’t have my feet set very well at all. Yea it was a little sloppy, but it wasn’t too tough.
Mirin bench Prs.
600 you me both
Great stuff with your bench man. I am jealous as usual.
4/18/2014
Squat:
45 10x
135 5x
185 5x
225 5x
275 3x
315 2x
335 5x high bar PR; a big one actually
315 5x
275 8x
225 10x