Oh yeah I saw it and will not comment it, because I don’t think I’m able to do a jerk even without a bar.
But it made me smile 
By circus trick I mean it’s a highly technical skill, that is probably very good for the body to be able to do.
For strength and mass I’m not so sure.
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Yeah, I don’t think there are many people who would attribute their squat numbers or quad mass to pistol squats, but I wanted to hit some unilateral work almost as a prehab type movement which this did for me.
I like being the “big guy” among friends, but I really don’t want to get much worse than I am at bodyweight movements. Chins, dips, push ups, pistol squats, ab wheel, etc are things I’d like to stay at least moderately proficient at.
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Fixed
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I also think if I did pistols CrossFit style then I’d end up in the hospital. They seem to relax and just drop as fast as gravity allows and then they hit the bottom position and bounce back up. I’m pretty sure my patellar tendon would snap if I tried that.
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08/22/2018
Deadlift
135 x 5c
225 x 5 semi-sumo
315 x 4ss
365 x 3ss All beltless to here
405 x 3ss Belt On
455 x 3 strapped up
495 x 3ss hook
495 x 3ss strapped
495 x 3ss strapped
495 x 3c strapped ← this actually felt pretty close in RPE to the semi-sumo
495 x 3 sumo ← Yep, by far my best stance for deadlift. This set was EZ.
I was doing sets of 5 of cannonball pullups. I think I got to 45pullups total.
Buddy was making my wife and I dinner, so cut the workout a bit short. Got the main work in sans burner set.
A good session though. Nothing pretty about it.
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Hey mate, Thanks for your advice last week went 8/9 and made nationals. Question for you-There is 9 weeks now till nationals so i was thinking programming wise resetting numbers to 85% and working back up with og 531 then few weeks out switching to working up to tm for 1-3 reps maybe jokers, anything else you would recommend? Also incline press as main movement instead of press that would be used as a supplemental movement.
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Congrats man, happy to help. What lifts did you end up getting?
I don’t think this is a bad idea overall. I’ve been doing well comp benching twice a week, so instead of doing incline bench, I would probably make that just another day of regular benching unless you find great carryover between the two (I haven’t done enough incline benching to be able to judge it’s value) or you find that it bothers your shoulders too much.
Here is what I’m basically doing right now:
Monday: Squat 5/3/1, Bench 5/3/1
Wednesday: Rowing
Thursday: Squat 5/3/1, Bench 5/3/1
Saturday: Deadlift 5/3/1, Rowing
So what I’m doing (as per @BOTSLAYER) is getting through the 5/3/1 Bench and Squat cycles twice as fast as prescribed. Eliminated OHP completely (powerlifting specificity - other than maybe doing a little bit of overhead for some assistance), and am just doing the regular cycle frequency for deadlift of once per week.
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Thanks mate, got 182.5/145/225kg. How has that setup been working so far? I like the idea of removing overhead press and comp benching a 2nd day perhaps just with fsl weights and a dumbbell bench for 50 total after that. Do you do fsl or any jokers with that program?
Right on, solid bench press. What weight class are you competing in?
Setup has been working great. Twice per week seems to be a sweet spot for my squats, and bench has finally started grooving for me more recently, so we shall see how it translates to the platform. I’m pause/comp benching pretty much every rep in training these days.
I do a “burner” set at the end of my regular working sets. Which is Bots custom way of saying an AMRAP finisher with a lesser weight (~-10-15%). I don’t always do the burner set, but it is there for those days you’re feeling good. I have a buddy who is struggling with squat and I think I’m going to be recommending this type of programming to him!
08/27/2018
Well I showed up to my gym setup at my buddy’s place and his younger brother was working out with 3 of his friends, so this workout was a bit scattered since they were using both bars for skwatz.
Deadstop DB Rows
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Bench
135 x 5
185 x 5
225 x 5
245 x 5
245 x 6
245 x 6
245 x 6
245 x 6
245 x 6
Well this was supposed to be 265lbs x 5, but the second set of 10’s was being used so I just added an extra rep here. Right shoulder was a little grumpy tonight, making some clicking sounds on the descent. I also forgot to do my burner set, I may have got chatting with the boys a bit and it slipped my mind.
SUPERSET
Cannonball Pullups
5
5
5
5
Side Lateral Raises
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Soaked. It was a hot and humid day today and the basement wasn’t any cooler, unfortunately. Good workout though.
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I lift in the u105kg class, would love to get my squat up. So for example is it 5+ bench press/squat on week 1 day 1 then day 3 is 3+ bench press/squat so you end up at the next cycle on the 2nd day of the second week?
That is some serious weight man.
At least they weren’t curling haha
Exactly! It takes the 5/3/1 principles and kind of forces a level of fatigue to hit as you approach your 3 week peak. Then the peak allows you to groove some nice singles while letting yourself properly recover and coming into the meet fresh and strong. I found this to work great for my last meet.
Thank you! It moved pretty well actually. It probably helped that there were 4 fellas younger than me watching, all who are quite strong, 1 who is a stronger presser than me, and another who is very similar in press strength (I have them all in squat/dead though!).
They would have got the boot if this was the case! But their squatting definitely takes priority over my bench day.
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08/31/2018
Life has been hectic and training has sort of taken the backburner. I was able to get one in today, and just went in and did whatever I felt like.
1.5" Deficit Banded Deadlifts (red+blue mini bands = +116lbs at the top)
135 + bands (251lbs) x 5
135 + bands (251lbs) x 5
225 + bands (341lbs) x 3
315 + bands (431lbs) x 1
365 + bands (481lbs) x 1
405 + bands (521lbs) x 1
455 + bands (571lbs) x 1
495 + bands (611lbs) x 1
Standard Conventional Deadlifts
585 x 1
635 x 0 ← I defeated myself before I initiated the pull. Gave up before I put much effort in.
635 x 0 ← Broke the floor, felt like the lower back was starting to round, so I dropped it.
635 x 0 ← Not happening. This would have been a 30lb conventional PR for me…I wanted it. Felt good to do a bit of ego lifting, regardless of my success. No Ragrets.
585 x 1 ← tough rep
495 x 1 ← also a tough rep, given the current level of fatigue
405 x 1 ← finally a fast rep
315 x 1 ← the next few sets were just to bang out a few more reps while stripping plates.
225 x 1
135 x 1
I took videos of quite a few of these reps, so I’ll put them together and upload them at some point.
I really enjoyed the banded variation (got it from Cailer Woolam), but this is probably just because I feel strong doing it since my weak point is off the floor. Conventional felt good today, which I’m happy about, because I may be forced to use it for my competition in November. My hips were (still are a little) sore since sumo deadlifting 8 days ago…ugh.
I’ll see how I’m feeling over the next day or two from these shenanigans.
GIANT SET
Front Rack Mobility Work
Bunch of stuff with barbells and bands.
OH Tricep DB Ext
25lbs x 12
35lbs x 12, 12, 12, 12
DB Hammer Curls
50lbs x 12, 12, 12, 12, 12
Good pump after the deadlifting. Fun session.
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Would it be weird (and more importantly, legal) to do conventional for your first two attempts and then bust out a sumo pull for your third to hit a higher number?
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That could probably be an option. I assume it would be legal as one never has to identify what type of deadlift they are pulling at a meet. I’m going to try looking up some articles/videos on how to fix pain in the sumo deadlift and see if I can beat it before fully committing to the switch back to conventional.
I wonder if your hip flexors are compensating for some weakness that you don’t notice until you spread your feet out. I’ve kind of tried a sumo stance (it’s not very wide for my long legs) and I notice a lot more stress on my adductors and groin area. With squats, split squats, conventional deads, pretty much all leg training I don’t really use those muscles. I’m never spread out like that. Perhaps some time doing hip adduction could help. I’m just guessing though.
It’s kind of confusing to think about how/why your hip flexors are sore after doing a hip extension movement… That tells me that something is pulling on your pelvis on the back side–maybe too much–and the hip flexors are working really hard to keep your pelvis in position.
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This was previously the case, but this last time the pain seemed to be more in the upper backside. More in the area of the gluteus medius and TFL. The hole where you would typically try and get a lacrosse ball into. Boy was that painful…
It might be wise to keep my heavy deads using conventional and then maybe try using lighter weight and getting some reps in on sumo to try and fix some weak points in that lift. I almost exclusively lift heavy with sumo. Thanks for the comments man.
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High rep sumo pulls from a deficit… really increase and work that range of motion. That sounds fun, doesn’t it??? 