Unless you’re talking super wide stance, sumo actually is more similar to lifting heavy objects in real life. Matt Wenning had a video a while ago where he was training a bunch of paramedics, soldiers, cops, firefighters, and explaining how sumo deadlift is a functional movement for them.
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Last training was sunday, game night on monday, probably won’t train today and tomorrow cause of typhoon. I think next training session is saturday. Might be a good time to set TMs by then
Sexi af. Good stuff doc
Not as sexi as you brah. No homo
Ima quad dominant / glute retarded also. Let’s get big strong butts together no homo
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7 December 2019
Squat and Bench TM setting
Squat 80 x 5, 90 x 5, 100 x 6
Tipped forward on the 7th rep so I had to dump the bar. Probably could have grinded out that 7th rep. Plotted in the numbers, and I’ll just use 5 reps as TM so that I don’t always have to look for those sneaky 1.25kg plates that’s always lying around somewhere
Bench 45 x 5, 50 x 5, 55 x 6
Quite disappointed with this
Pull ups 5, 4, 3, 3
Dips 5, 5 ,5
Calf raises using the seated leg press 3 x 10
Ankle dorsiflexion using bands 3 x 15
Decided to strengthen my ankles again. I’ve been getting these minor sprains frequently recently and I realized that I need to work on strengthening them again.
I’m slowly admitting that I suck at rep work
BW update: 70.4kg this morning. Good news is I can eat as much as I’d like
I’m a little bummed out. Stopped for 3 months and then my squat and bench TM is back to where it was when I started my first cycle of 5/3/1, just a rep more for both. On the bright side, I’ve only done the lifts twice since I got back and I was able to match my old TMs. Now I gotta beat my rep maxes from the first few cycles I used 5/3/1.
13 December 2019
Deadlift and OHP TM setting
Deadlift 80 x 5, 90 x 3, 100 x 3, 110kg x 4
Felt good on the 100kg, so decided to keep it to 3 reps and went for 110kg afterwards. Was hoping to get 5 reps but the 4th rep didn’t feel so good, so stopped it there. I got ahead of myself and I kinda regret it
OHP 30kg x 5, 35kg x 5, 40kg x 5
That was a really grindy 5 reps on the 40kg
Side laterals 5kg x 10 ss with cable face pulls 17.5kg x 10. 3 rounds
Had to leave early so that’s all I did
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Had to browse through, well done on the DL, looked pretty good even the 110 kg.
So you’re back to business now just go on and grind it out steady and easy.
You’ll be back to former strength quickly
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Oh hey nice to see you active again mort! Thanks for the kind words. How are you doing? Is your finger ok now?
Hey Whang yeah I’m trying to stay active, I’m doing my workouts but I’m lacking time to stay around here.
My finger is still a bit numb and cold, and if I’m outside it gets really cold and hurts quite a lot.
Have been at the heart specialist and there’s nothing wrong with the old ticker. But they assume it’s a clot, saying there’s nothing they can do.
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Wat didn’t feel good
Just the last rep on the 110kg. Just felt like I lost my brace
Not stronk enough or not attentive enough?
I’m guessing more on not strong enough? Been staying in the 80 - 90kg range since figuring out the technique I’d like to use. Quite comfortable with the one now I guess
Challenge your technique when ur ready. It’s good to hold ur technique to high standards. Sometimes that’s the point and you can use a “technique” max to gauge how hard to go like doing pause deadlifts. Other times it’s appropriate to push beyond.
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Gotcha brother. Trying to keep in mind that 80% thing. Otherwise, ill never progress. Thanks!
15 December 2019
C1W1D1
Squat 65 x 5, 75 x 5, 85kg x 10 (rep PR)
Bench 37.5 x 5, 45 x 5, 50kg x 10
Pullups 5, 4, 3, 3
Wasn’t going all the way down though
Lat pull downs 40kg x 10 ss with DB row 12.5kg x 8; 2 rounds
Had to leave early. Glad to get back on 5/3/1
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Waaay better than staying around here and not working out lol
Oh man, sorry to hear that mort. Hope it improves somehow
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It looks like your OHP is not far behind your bench, probably your pecs would benefit from some more direct work. Dumbbell bench or any sort of flys would be a good idea.
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Oh thanks Chris. Good point.
Also, for conventional, I’m gonna do what you said and stick to 5’s pro. My question is, do you think it a good idea to do 1-3 sets of paused deadlifts as FSL? Or better to just use pause on the three warm up sets instead? @chris_ottawa
I definitely wouldn’t pause the warmup sets, and I’m not too sure if pausing FSL sets would be a good idea either. I think RDLs or some other hip hinge movement (GMs, back raises, etc.) would probably be useful for you. Maybe even instead of FSL if time is limited.
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