So deadlifting on monday sucked real bad. I just cant seem to find a good strong starting position pulling conventional. It may just be one of those things where my form is just “off” and I need to keep pushing and then something will just click. It also could be a lack of hamstring/hip mobility that’s not allowing me to set up in the my most optimal position. Either way I’m going to keep pushing, might stick with block pulls to prep for the strongman contest then I will go back to sumo and really push that hard for the PL meet in july.
Here’s what I’m planning on doing friday:
DE SSB Squats 310 with light bands
DE Sumo Deads
Whole bunch of abs, 50 reps of GHR abs, 50 reps of decline sit ups
Do a whole bunch of mobility work the rest of my time in the gym.
Sumo Deads
135x5
225x5
315x2
405x3
455x3
495x3
525x3
Decline Situps
20lbs chain x15x3
Deads went pretty well, pretty smoked after that.
Bench
Barx10
95x5,5
135x5,5
185x3,3
225x1
225x5,5 added slingshot
275x3
295x1
Krow Rows
2 warmup sets
145x20 straps
CG Bench (index next to smooth)
135x15x4
Wanted to get more work in but oh well. Actually my arms are pretty fried to a good workout nonetheless.
DE SSB Squat/Chains
80x10
80/160x5
170/160x5
260/160x2
350/160x2 added new 52 metal jack suit!
400/160x2x8
GHR
BWx15x2
Hanging Leg Raise
8x3
New suit is really loose which is fine as I’m hoping to use it for a meet when I get up to a full 220. Will probably have to have the torso taken in at some point though. Right now the fabric just bunches up underneath the belt which makes it tough to get the belt tight. Events at los campeones tomorrow!
Booyeah! Lift heavy shit!
Saturday at Los Campeones
Didn’t go quite how I wanted but got some good stones work in and a couple flips of their 800lb tire.
Grettiron- Sorry I passed out before the pizza even showed up! Hahaha, had a lot of fun getting to lift with you a few times. Best of luck back in new hampshire!
SQUAT
Warmup-Bar, 145, 235
325x2
415x1 added ace briefs
325x1 added strong bands
325x1 added 120lbs of chain
415x1 added jack suit
505x1 straps up
555x0
505x1
Pretty frickin heavy at the top. We’re guessing the bands and chains added about 300. Great session with 4 of us working in gear.
[quote]kblk3125 wrote:
Saturday at Los Campeones
Didn’t go quite how I wanted but got some good stones work in and a couple flips of their 800lb tire.
Grettiron- Sorry I passed out before the pizza even showed up! Hahaha, had a lot of fun getting to lift with you a few times. Best of luck back in new hampshire![/quote]
Thanks dude! It was great lifting and going out with you guys. Think we may have over-estimated the appetites in the room… we could have used an extra pizza disposal unit haha.
DB Bench 80’s x10x4
Bench 225x8,6 slingshot
OH Tri Ext. 100x10x4
Light day, time to rest up and try my hand at strongman on saturday!
Bench
Warmup-Bar, 95, 135
185x3
225x2
225x5 added slingshot
245x3
225x5,5
Seated Cable Row
150x10x4 slightly wider grip
Lots of pull aparts, grenade tri’s, curls
Still beat up from this weekend, got some work in though. Contest didn’t go as well as I would’ve liked but I had a good time anyways. Vid should be up soon.
DE Squats with chains (box plus thin bumper)
Warmup
55/200 x5
145/200 x3
235/200 x2
325/200 x2 added jack suit, straps down
375/200 x2
415/200 x2x5
GHR-back end raised ~6"
BWx12x3
SLDL
225x several sets, trying to keep my arch and get a good stretch
1 set of abs
Loving the jack squatter.
DE Bench with chains
Warmup
45/80 x5
95/80 x3,3
115/80 x3
135/80 x3x5
185/80 x3x8 added slingshot
Lying DB Tri Ext
25’s x15,12
20’s x10x3
Chins
BWx5x4
x8 reverse mini
x8 reverse light
1 Arm Curls
30x10x3
Hang C&P
95x10x4
Holy hell what a workout. The slingshot worked great for speed bench, finally started to feel strong and comfortable around the 10th working set lol. Banded chins were fantastic. Got to bang out more reps and really fried the lats. Finished up with the c&p to get some shoulder work in, pretty sure I’ve never had such a total upper body pump. I think I got stronger today.
Monday
Squat (box plus thin bumper)
Warmup-Bar, 145, 235
325x1
375x1
415x1
505x1 added reverse avg bands
535x1 metal wraps
565x1 efs wraps (PR)
Farmer’s Walks
100/hand x1
150/hand x2
200/hand x2
So I thought I had done 555 reverse avg band which was why I threw an extra 10lbs on there for a small PR. Turns out just before my last meet I only hit 505 so yeah, good little 60lb improvement there.
Edit: Did 555 reverse strong band a few months ago
Fat Bar Floor Press
70x5
70/80 x5
120/80 x3
160/80 x1
180/80 x1
200/80 x1
210/80 x1 pr
220/80 x0
230/80 x1 slingshot
Kroc Rows
145x30 boom.
Scoops Press on leg press
1pps x15, 10,10
Tri Pushdowns
DE SSB Squats (box plus plate)
80x5
80x5 added avg bands
170x3
260x2
310x2x8 sets
DE Sumo Deads
135/100 x1,1,1
225/100 x1,1,1
315/100 x1x10ish sets
SSB GM
130x5
170x5x3
Incline Bench
Warmup
135x5,5
155x5,5
175x5
185x5
135x10
Chins
reverse minix10,10
DB Decline
80’s x12,12
Some grenade tri work
SSB Squat (box plus plate)
Warmup-Bar, 170, 260
350x1
400x1
440x1 metal wraps
490x1 efs wraps (50lb pr)
350x1 strong bands, jack suit bottoms
440x1
Hanging Leg Raise
10x5
Good day squatting! Feel like I left a some in the tank. Didn’t really feel like doing any more suit work. Need to keep up with my accessory work though.
Reverse Band Bench
Warmup-Bar, 95, 135
185x3
225x1
275x1 reverse lights
295x1
305x1 (50lb PR)
315x1 added slingshot
365x0
315x4
CG Bench/DB Extensions
135x15/25’s x10 x3 sets each
Chins
reverse light x10,10,8
