I’m thinking about using them as a ME lift too. Using this method I cycle through my lifts fairly frequently (every 2 -3 weeks) so if I don’t like them then I’m not stuck doing them for a long time. I would like to stick with sumo variations until it gets closer to my conventional lift.
james
Welcome to the long shin club.
How great that you can bench pain-free. That is the ultimate success.
LOL…yes, Snap. Long shins are the bane of powerlifters.
Two training sessions to log.
Fri - DE Upper
Bench: 82205
JM Press: 95, 115, 135, 135
O’head Press: 45135
Cable overhead ext: 310140
Shrugs: 10* 365, 405, 455
Ab work
Sat - Extra upper
Banded bench: 5135, 2185, 2205, 2215, 1225, 2225
Regular bench - paused - 1*295
Kelso Shrugs on incline bench
Face pulls
So, I got to the gym just after my buddy who’s going to compete with me in January and he had just set up the bench with bands so I proceeded to do his bench session with him. Bands were strange and I could see how they would build acceleration. I think the tension was such that at the top the weight was approx 365. I hadn’t done a regular bench since the comp and was really happy with the 295 as it went up really quickly. Of course I sound like a total pussy to be happy about 295…lol.
Sun training - ME Lower
Wide stance box squats: bunches working up to a 375 single
Step ups: 6bar, 95, 135, 145
Deficit sumo - 1225. 1*315…set weight on foot
Leg press. Worked up to 14tp for a set of 10
Ab work
Stretching
I’ve added 60lbs onto my wide stance box squat over the course of a month and change. I’m really happy about that and looking forward to seeing what it does to my raw squat.
Step ups went really well too and I added 60 lbs onto that lift since last week. Something just clicked today somehow.
I learned the hard way why you don’t do deficit sumos off of plates. As I was pulling I could feel the plates moving wider…shit. I locked it out and set the bar down slowly. Unfortunately there was no moving my feet and luckily I only had 315 on the bar.
Leg press went well for the first time ever. Last Friday I was training at the same time one of my buddy’s was training. He’s got a 500lb squat so I pay attention to what he does. He was doing leg press but didn’t take his knees all the way down. So I tried the same thing. My knees felt really good and I could feel my legs working hard. I might have looked like I was cheating but there’s no “best leg press” medal as far as I know.
[quote]atypical1 wrote:
I learned the hard way why you don’t do deficit sumos off of plates. As I was pulling I could feel the plates moving wider…shit. I locked it out and set the bar down slowly. Unfortunately there was no moving my feet and luckily I only had 315 on the bar.
[/quote]
Be careful.
There’s a video on youtube of a guy Sumo deadlifting 6 or 700lbs and crashing it down on his toe. He said that he was so fired up from making the lift that he didn’t notice. I bet he did a few hours afterwards though.
Maybe that’s a business opportunity, steel capped deadlift shoes.
Nice lifting in here.
Tues training - ME Upper
Floor press - 25bar, 15135, 155. 3185, 225, 2245, 265, 275. 1295, 0315, 1295
JM Presses - bar, 95, 115, 135
Shrugs - 405, 455, 475
Shrugs behind back: 315, 365
Cable extensions - overhead and standing
Pendlay rows - 55*225
Ab work
Bought some Inzer wrist wraps and used them for the first time. They are the short ones and they give you support rather than keeping your wrists locked in place.
I thought for sure I was going to get 315 but it got stuck halfway up. Damn.
james
[quote]FarmerBrett wrote:
There’s a video on youtube of a guy Sumo deadlifting 6 or 700lbs and crashing it down on his toe. He said that he was so fired up from making the lift that he didn’t notice. I bet he did a few hours afterwards though.
Maybe that’s a business opportunity, steel capped deadlift shoes.
[/quote]
Thanks and I think you’re right about the shoes…
Luckily I knew that my feet were going to be in the way ahead of letting it down. I put the bar down really carefully.
james
That’s always spooked me a bit about pulling sumo. A smashed foot would really, really suck. Solid work in here, James.
lol…yeah, it would. But it’s not much of a danger under normal circumstance. I don’t have a platform that I can use for deficit pulls so I have to use plates. But plates move and my feet along with them. The answer is to find a platform but I’m not sure where I would get one.
james
[quote]atypical1 wrote:
lol…yeah, it would. But it’s not much of a danger under normal circumstance. I don’t have a platform that I can use for deficit pulls so I have to use plates. But plates move and my feet along with them. The answer is to find a platform but I’m not sure where I would get one.
james[/quote]
Depending on how much weight you need to move and weights you have available, you can use 25 lbs. plates to create a deficit.
[quote]jjackkrash wrote:
Depending on how much weight you need to move and weights you have available, you can use 25 lbs. plates to create a deficit.
[/quote]
That’s what I do. But the amount of weight you need to move makes a difference because there’s only so much room at the end of a barbell. Gosh, wouldn’t it be wonderful to run outta space.
Thurs training - DE Lower
Box squat: working sets 82265
Sumo Deads: 62225
RDLs: worked up to 365
Lot’s of stretching and mobility.
The box squats looked great.
What’s the theory behind taking short rest periods when training for speed?
Sat training - Extra lower day
Free squats - Wide stance 3bar, 135, 155, 185, 225, 245. 1275, 315.
Free squats - shoulder width stance: 1315, 365
Front squats: 53*135
Leg curls
Treadmill work
I’m about a month out so I’m going to start adding regular squats into my extra days. I did the first few with a really wide stance. Took a while for my hips to warm up but once they did it felt good. Really great on the knees too.
I’m going to take it slow on the front squats and really work on my form. It’s going to be a while before I’m up to any meaningful weight but they are an investment.
Thanks Brett. No theory at all. I was just rushed for time because I did this during lunch.
james
Sun training - de upper
Bench: working sets 82205
JM press: bar, 65, 95, 105, 115, 125
Rolling tricep extension: 3830, 35, 40
Behind back shrugs: 15*315, 405, 455
Face pulls: 3 sets high, 3 sets mid
Renegade rows
Decline sit ups holding barbell
Lots of mobility work
Great session. Did the face pulls without a break and my upper back feels worked.
Mon training - extra upper
JM presses: sets of 8 up to 135
Various tricep extensions
Incline shrugs
Hammer strength low rows
Treadmill
I love these extra sessions because they allow me to get more work in than I otherwise would have. JM presses are getting much better and I’m really working on my form. Right now the cue that I use is “straight bar path”.
james
Tues training - ME lower
Squat - shoulder width - no box: Working sets: 2315, 335, 365, 1405
Deads - conventional stance: 2315, 1405, 425, 455, 475, 495
RDLs: 6*315, 335, 365
Ab work
Mobility work
Moving back to regular squats and conventional pulls until the meet. Went really well and I think that the box squats have helped out. I took a slightly wider stance than I used before and my knees felt a lot better than they previously did when squatting previously. This session was definitely a win in the book
Thats a nice session right there!
You starting the cube or waiting till after the meet?