Where ur curls at
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Fairly strong, I’d guess ~30-35% of my bench if that means anything
U curl more than me then lol. I guess u are the bro king now. I’ll stick to squat bench dead lol. Curls are boring
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cUrLs aRE boring
Ok boomer
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Friday 7th of February
RE Lower
Power Squats
- 20 x lots
- 50 x 5
- 90 x 3 x 2+2+2+2 cluster
Left after that
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Saturday’s workout was much the same as Friday.
60 x 3 x 2+2+2+2 cluster then left
Monday 10th of February
ME Lower
Best day of the week
Warm-Up:
- PRI drills
Sumo DL / DB Box Jumps / Hip Airplane
- 60 x 1 / 10’s x 3 / 3
- 70 x 1 / 10’s x 3 / 3
- 80 x 1 / 10’s x 3 / 3
- 90 x 1 / 10’s x 3 / 3
- 100 x 1 / 10’s x 3 / 3
- 110 x 1
- 120 x 1
- 125 x 1 PR
My hips rise first making this look like a wide-stance conventional. @guineapig @MarkKO @FlatsFarmer do you guys have any tips? I think my glutes are just too weak
Conventional Stiff-Legged Deadlift / Standing Ab Wheels
- 100 x 5 too light / 5
- 120 x 3 too heavy / 5
- 110 x 5 bit too heavy / 5
- 105 x 5 just right / 5
Trap Bar Farmer’s Carry, turns without drops
- 82.5 (bodyweight) x 121m (5 turns)
Gym’s monthly challenge is bodyweight farmer’s walk for max distance. This places me in 3rd
Pull-Ups off Mono, medium grip
- 14 PR
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Brah u know better than to post without vid
Vid pls for diagnosis. Also PayPal me 5 bucks
Would be some combination of:
Poor positioning: Starting hips too low. In which case at the start they will go to their strongest position anyways. Sumo is sumo because ur opening at the hips and getting them closer to the bar while maintaining a high hip position. If ur not doing this is just a wide stance conventional.
Poor tensioning: not enough slack pulled out of body/bar at start leading to jerking movements and loss of positioning.
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Stance is wider (a bit too wide for my liking tbh) in the second video
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Yeah as I thought. Hips too low at start. Not enough tension generated/ slack pulled at start.
You can’t force an upright position. Your most efficient start position is going to be determined by ur leverages and hip flexibility. If u drop ur hips and get upright at the cost of tension/positioning u get what u have.
Worth noting u can improve start position by improving hip flexibility/stability. Just performing the lift is a mobility exercise in and of itself so that’ll get u plenty far:
Post Back Injury: Return to Sumo
Couple Months Laterz
So what u should do is cue differently and use appropriate assistance lifts to drill the new technique in. Tension and positioning brah
Cue:
Drill:
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Width is personal preference or goal specific. Doesn’t look excessive to me
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Cheers man, I’ll have a look through
Yeah when I said “a bit too wide” it was mostly because my hips felt janky for days afterwards
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Yeah even if u have the mobility maybe stability or other longevity consideration is there.
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I don’t know enough about sumo so really say anything useful. Majority of the time, most people seem to do better getting good at conventional. Maybe you’re one of the few best suited to sumo, but it’s a very technical lift so probably would take a while to get to a point where any weakness isn’t just poor technique.
Conventional is so much easier 
(technically)
Agreed. I do really want to try figure it out, so I guess I’ll keep experimenting and practicing
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Monday 10th of February
ME Upper
My best mate invited me to train with him, I hadn’t seen him in a while so I obliged
Probably should have done DE today, but I wanted to max 
Warm-Up:
- Breath drills
Floor Press / Bottom’s-Up KB Press / Med Ball Chest Throw
- 20 x lots / 6 x 5 / 2 x 3
- 20 x lots / 6 x 5 / 2 x 3
- 40 x 5 / 6 x 5 / 2 x 3
- 50 x 3
- 60 x 1
- 70 x 1
- 80 x 1 PR
- 90 x 1 PR moved so smooth, I was pumped so
- 100 x 0 miss disappointed, went into
- 95 x 0 miss immediately after
- 95 x 0 miss spent a while mentally prepping but still missed it. Pissed.
OHP / BPA
- 40 x 6 PR, 4, 4 / 3 x some
10 minutes EDT:
Incline DB press / Barbell Row to lower sternum
- 20’s x 8 / 70 x 8
- 20’s x 8 / 70 x 8
- 20’s x 7 + 1 / 70 x 8
- 20’s x 1 + 15’s x 4 + 10’s x 3 / 70 x 8
- 10’s x 8 / 70 x 8
Shen and I decided to throw down a tricep pump:
All on tricep bar +10kg: 3 rounds
- A1: Skullcrushers on floor x 8-12
- A2: JM Press on floor x 8-12
- A3: CG Floor Press x AMRAP
Misery but juicy pump
I agree with the pig, I think you want your hips further forward, like your trying to get “your sack over the bar” (Dave Tate). Hips closer to the bar, not necessarily lower, but knees out of the way so you can stand over the bar instead of behind it.
I also agree with g. pig that just working in the stance for awhile will build some hip mobility and get your glutes working a little different. And this will help improve your positioning, and that will help improve your sumo pull.
For specific stuff, maybe maybe you could move your hands out just a little bit. It almost looks like your hands are a little close, your shoulders are a little slumped and as a result you’re leaned forward a little. Maybe if your hands were shoulder width your arms would hang more straight down and there would be a little more room for your chest and hips to come through.
Also, maybe your lower back is arched a little excessively, with your butt almost sticking out the back. If you check out pig’s 2nd photo his back is pretty straight and tall so he can drive straight up with his legs. In your videos you’re kinda “levering” the bar up with your back. I don’t want you to go super far into posterior tilt, or try to buttwink underneath the deadlift bar, but I think you could clean up your sumo a little with a more neutral lower back. So you can straighten your legs and lean back as the bar passes your knees vs “prying” the bar off the floor.
Do be a little careful with extremely wide feet or extremely turned out feet. Sometimes it feels ok to be spread wide and turned out at the bottom, but at the top of the lift there is more torque on your hips and you blow your shit up. I know the very best sumo dudes get extreme with it but just starting out you could keep your toes slightly more forward and practice pushing out through the sides of your feet. Push out to the sides to come straight up without leaning over.
2 Likes
Thursday 13th of February
DE Upper
Warm-Up:
- Breathing Drills
Bench:
- 20 x lots
- 32.5 x 5
- 45 x 8 x 3 EMOM
Seated DB Press / Greco Pull-Aparts
- 15’s x 15, 14, 10 / 3 x 10
10 minute EDT:
CS DB Row / Williams Extensions
- 20’s x 6 x 10 / 7.5’s x 5 x 12
Forearms feel like death
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Friday 14th of February
DE Lower
Warm-Up:
- Hartman drills (BH Up, Hip IR, Narrow)
- Box Jumps: 5 x 3
Power Squat:
- 20 x 2 lots
- 40 x 5
- 50 x 2
- 60 x 8 x 2 every 45 seconds
Once I got my hip IR up, this felt a lot better
Sumo Deadlift
- 50 x 8 x 2
YES felt heaps better @guineapig @FlatsFarmer worried less about hip height and more about proximity to the bar. Felt so smooth. Keen to load it up a bit
GHR Back Extension, KB high on clavicles / Slider Pikes
- 14 x 3 x 15 / 3 x 20
Hamstring pump was unreal 
IL DB BSS / RG LPD (Med Width)
- 20 x 10 / 43 x 10
- 30 x 10 / 43 x 10
- 40 x 8 PR / 43 x 10
Sumo Video
2 Likes
Monday 17th of February
ME Lower
Warm-Up:
- RPR Zone 1 + Abs
SSB Squats:
- 22 x lots
- 42 x 3
- 62 x 1
- 82 x 1
- 102 x 1
- 112 x 0 miss lost it forwards out of the hole
Conventional SLDL / Modified Half-Kneel Pallof:
- 60 x 5 / 0 x 0
- 105 x 4 x 5 Volume PR / 4 sets x 10 breaths
Trap-Bar Carry, turns every 50m, no drops:
- 82.5 (bodyweight) x 212m
Yeah buddy, gym record
Pull-Ups off Mono:
- 15 PR
Equal best at 6kg heavier
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