A little too challenging at the moment. I use an EFS rack at the gym that has pull-up handles on swivels which effectively do the same thing.
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Wanted to post today’s work sets
On inspection, I’m really quite happy with the squats after implementing a bunch of what @Reed suggested
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How high is the bar on your back? Those look to be high bar squats.
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It’s where I usually put it, which is neither particularly low or high. Certainly wasn’t trying to keep it particularly high.
Oh, I didn’t mean to imply that it appears as though you changed your bar position or anything; it looks to be the same as before.
I was just wondering.
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Got you. I’ve tried low bar and it sucks for me. Eventually my bar position ended up where it is now, somewhere between properly high and properly low.
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Forms looks good on the sumos bud, just a thought, but maybe move your underhand out a fraction for mixed grip, it should stop the bar coming in on your underhand side
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Thanks! I’m leaning towards seeing how far hook grip can take me. I dislike mixed at the best of times, and I can just get away with it for conventional, but for sumo it’s night and day between double overhand and mixed. Mixed grip I feel off even before I start the pull, and it only gets worse from there.
Now I seem to be able to hook grip on a DL bar, I don’t see any reason to mixed grip at all.
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Hook grip is definately the way to go I think man, buy some tape though if thats what you wanna do! I’ve seen quite a few bust thumbs this weekend from guys not taping up!
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This I will do. I just registered for my July meet, and I’ll be using a Texas bar. The Rogue is close, but not quite as rough.
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We used a brand new Texas yesterday and the knurling was very sharp! I chalk heavily so I managed to slip by without tearing anything, not many others did though
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Woke at 185.7 lbs and hungry AF (that carried over from last night). Looking about back to where I was pre refeed.
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Cold this morning (by my standards, so sub zero degrees Celsius).
Today’s training
Lazy lifter plus shoulders
Bench press
TM is 247 lbs
Work up from bar in 22 lbs x 3-5 to 60%, 20 pull aparts between sets - upper back very tight at first, also took longer than than usual to get a good setup but got there in the end
2x170 lbs, under 6 RPE
2x198 lbs, 6 RPE
1x220 lbs, 6 RPE
2x247 lbs, 9 RPE
Slight right elbow twinge so put on the cuffs
Had a complete mindfuck trying to unrack for the second set, so took a couple of minutes and tried again
2x248 lbs, 9 RPE
Left it there
Floor press 3x8x170 lbs, 6, 7 and 9 RPE
Log press from pins to give my back a rest
5x110 lbs, 4x5x121 lbs
Strict BB rows
15x132 lbs, 2x10x154 lbs, 15x132 lbs
Not as heavy as I wanted but felt my upper and middle back beautifully as well as being locked in well. I’ll take it.
Bis/tris
Incline seated strict DB curls 3x15x20 lbs, slow eccentric
Supersetted with
U-bar tricep pushdowns 3x15x44 lbs, controlled eccentric and squeeze at top
60 second rests between sets
Stationary bike sprints 10 x 35 sec off/25 sec on - had a hard time keeping a set intensity, it kept going all over the place. I think I won’t need to change anything in this for a little.
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Fuck me dead I am hungry! Yesterday and today, not entirely sure where this is coming from. At a guess it’s the acetyl L-carnitine as it’s now a week/four sessions I’ve used it; and it’s the only change I’ve made recently. Sort of tallies with me seeming to look a little better over the last week as well. Either way, another four weeks or so and I up calories to 2500 cal/day via a tablespoon of peanut butter at bedtime.
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Dchris, I don’t think I can read your posts without my mouth watering. When it is time to move up to 105KG, I am just going to have to read your posts for bulking advice. 
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I have to agree on the sumo, mixing sumo feels awkward until you’ve got the mobility on the under arm to do it.
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Absolutely knackered by the time I got home. Picked up my fiancee on the way, and we grabbed some dinner from a wholefoodsy place. It was nice. Had some grilled chicken thigh, steamed vegetables and what turned out to be a green lentil and barely mix. Ate a bunch, but I think I just about fit it into budget albeit maybe a mite short on protein (say 200 grams instead of the 215ish I now generally shoot for).
Yep, still obsessing. Worst case I’m around 150 calories over budget (and that’s assuming my scale stopped working and I can’t read numbers as well as someone secretly adding a bunch of butter to my dinner). I don’t think I need to be too worried.
Edit: I’m still hungry AF. Far out. Haven’t had that stomach pit for a while.
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Woke at 184.1 lbs, so effectively back to what I now consider normal. Looking OK as far as I can tell.
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Aaand I’m hungry and tired again. No idea what’s going on. I’ve had three decent to good sleeps in a row, eaten normally and even had a massive refeed. Been sensible with training too, haven’t pushed when I shouldn’t have as far as I can tell.
Feeling similar to how I felt towards the end of Phase I.
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Notes to self time:
- I need more vertical pulling for back width; but I don’t want to drop either BB or DB rows. Need to figure this out
- calves need work. Considering bodyweight work on every non training day
- need a more concerted shoulder approach
- at some point I need to apply what I’ve learned about arm training to my legs, probably start post meet.
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