63 here is some of what I do
Eric Cressey
kmc
[quote]kmcnyc wrote:
I guess if I cant have the bigges lifts I can have the biggest warm up!
kmc[/quote]
Not so! Your lifts are big for your BW.Keep hammering away brother.
I would respectfully advise the you do max work before assistance. You shot your wad on the deficit sumos and then tried to max on deads. 1 or 2 max exercises first and then the reppy stuff.
You’re danged strong dude. Your volume just keeps you from really showing it.
Thanks people… but maybe I need to change it for the better?
Skid I wasnt sure what would be harder the deficits pulls or the regular sumo pulls
the deficit pulls by far.
I think with conventional its an either or
either rack/deficit or ME work
Sumo I might be able to balance the two.
I am fighting the urge to go and actually write or subscribe to a program.
right now I am cycling these
conventional rack pulls
snatch grip pull
deficit snatch grip
deficit sumo
one day a week I try to press,
bench , floor what ever, mostly db
and one day a week some kind of leg/squat centric
front squats/rdls
or a variety of unilateral leg stuff
I try to get another day or two a week for a metbolic type work out.
I like what I am doing… but have no set
reps/sets/weeks etc.
kmc
Time to find something to compete in. Your deadlift routine alone is yelling for it.
You folks are a bad influence…
but deep inside I know it is true- to the extent that being in the weight room to be in the weight room gets old.
Oh not so long ago I had two hockey bags filled with tape, tylenol, icy hot, more tape
spray on bandages, skin glue, bandages
knee braces, four or five judo gi’s wrestling shoes, head gear
Its hard to turn that off.
anyway this is what went down today
4.1.09
foam, mobility, shoulder disloctes, ytwl
(not as much as yesterday)
db bench
70x8,80x5,100x1,100x2,90x4,100x1,1 90x4
db floor press .paused
80x6,90x3,90x3,90x3
BO row
135x5,185x5,225x3
A1 BO row (palms up)
185x2, 225x2,225x2,225x2 185x3
A2 clean high pull
185x2,225x2225x2,225x2 185x3
chest supported row wide grip
2 plates, 3platesx4, 3platesx4,3platesx4
dips
bw+45 6,bw+90 4,Bw+90 2,2
tates
40 x4x8
face pulls
4x8
hanging leg raises feet to face
2x15.
bench felt ok, dbs fel heavy but they moved
rows felt awesome.
My shoulders are feeling super jacked and pumped from sumo deadlifts
is this right or is it a technique issue?
kmc
I am experiencing some huge DOMS
today in the shoulders, more so from the
sumo pulls, then yesterdays push workout.
that is what I get for not swimming this week
anyone else get this from pulling sumo?
kmc
[quote]kmcnyc wrote:
I am experiencing some huge DOMS
today in the shoulders, more so from the
sumo pulls, then yesterdays push workout.
that is what I get for not swimming this week
anyone else get this from pulling sumo?
kmc [/quote]
sumo’s totally tear up my hips and groin. if it’s making your shoulders sore I’m guessing your arms are not perpendicular to the bar, your bending your arms some, or you are shrugging your shoulders back as you lockout.
so… think of your arms as cables. they are only there to hold the bar. they should hang straight down. you don’t want to grip too wide or too narrow. either will stress the shoulders. also, many people will bend their arms some as they unconsciously attempt to “row/curl” the weight some as they pull. lastly, some believe they have to roll the shoulders back as they lock out the weight. this isn’t necessary and is actually a wasted movement. even in competition you only have to stand erect. actually if you round your shoulders forward as you get ready to grip the bar, it will shorten the ROM some.
1 Like
Thanks!
Those are all excellent points.
My hips ,groin, inner thighs and hams get pretty beat up on these ,hips bear the brunt of this.
those are some pretty good cues to start to watch for as I set up and pull and try to prevent
I am going to guess I am shrugging or rolling the shoulders back- and likely doing more as well.
thanks again.
kmc
I bit the bullet and joined a second gym
with what I guess passes for a power rack.
the pin spaces are over 3" and the wholes stop at about knee level.
Its ok, little run down and its hot as hell in there, but is ok. Basically I am going there to squat.
anyway this is what I did aside from give them 250 bucks .
4.3.09
No foam. ( dont have any here)
mobility ytwl, some other hips stuff.
OH squats
barx25,95x8
Front squats in rack. woo. ATG
135x8,185x5,225x3, 245x2,265x2,265x2
225x 7x2 45 sec rest.
Bulgarian split squat 1db
70x6,80x6,100x5,100x5
glute ham raise off of pull down machine
4x6
reverse hyper out of roman chair
8,10,8
hanging leg raises feet to face
3x10
so not much today.
I have to remember to squat prior or earlier in the week when I pull sumo.
I can press after sumo, but to squat I need to skip a week I can usually squat after
pulling snatch grip or conventional.
I either need to move alternate weeks,
or move around what days I do what.
making this a long weekend , back on weds.
thanks for looking
kmc
Your GHRs and reverse hypers remind me of myself in just about every gym I visit. Sometimes you just have to make do.
You’ll have to explain the reverse hyper in the Roman chair setup, though. I’m drawing a blank, and it sounds like something I’d like to do.
Thanks, Its easy.
you just put your legs where your upper body would be and your chest is resting on the pad
you would be sitting on.
You should see some of the other crap I have to do, for a year I have been training with out a rack.
kmc
Lifting at home I always am having to figure how to perform different exercises. I’m trying how to do rev hypers and GHRs next.
Ill post it in your thread…
the magic word is bosu.
kmc
You’re a good man KMC.
[quote]kmcnyc wrote:
Ill post it in your thread…
the magic word is bosu.
kmc[/quote]
Geshundeit!
Its my pleasure people…
I like to help any way I can.
kmc
[quote]kmcnyc wrote:
Thanks, Its easy.
you just put your legs where your upper body would be and your chest is resting on the pad
you would be sitting on.
You should see some of the other crap I have to do, for a year I have been training with out a rack.
kmc[/quote]
Gotta be creative.Thats what we do in The Red Neck Jim.Way to go.
Guess we’re all rednecks at heart.
kmc, I got a foam roller. Seems to help. Thanx for the info.