“I?ve also found that sumo deadlifting is more technique than conventional pulling. You have little room for error when pulling sumo. A conventional deadlift is more of a grunt, caveman lift. So if your technique is even slightly off, an easy pull can turn into a max effort. Unfortunately, most people think they?re going to be great sumo pullers when they do their speed deadlift work. This is because it?s easy. Its only when you start pulling around 85 percent does the form start really making a big difference.”
And from Mike Robertson—which is kind of a split:
“While the conventional deadlift is more stressful on the lower back, the sumo deadlift and it?s extreme positioning is typically more stressful on the hips.”
Lula the best angle for bench is from the side and leval with your body or close to it. That way you can get the whole picture and see what your legs are doing as well as your arms and etc.
Definitely get a spot for bench on your heaviest sets. I’ve had alot of little tweaks in my R shoulder from unracking by myself with my heavier sets. It depending on your setup it will also be easier to get in the bench setup from the getgo
[quote]cholulalula wrote:
Here’s one statement he made:
“I?ve also found that sumo deadlifting is more technique than conventional pulling. You have little room for error when pulling sumo. A conventional deadlift is more of a grunt, caveman lift. So if your technique is even slightly off, an easy pull can turn into a max effort. Unfortunately, most people think they?re going to be great sumo pullers when they do their speed deadlift work. This is because it?s easy. Its only when you start pulling around 85 percent does the form start really making a big difference.”
And from Mike Robertson—which is kind of a split:
“While the conventional deadlift is more stressful on the lower back, the sumo deadlift and it?s extreme positioning is typically more stressful on the hips.”[/quote]
This right here, I have tried to pull Sumo and once I start hitting right about 80% of my Conventional max I start to fail.
I just started flat benching again for about 7 months after a long layoff, after years of benching the wrong way (and actually being decent at benching the wrong way) My shoulders were wrecked. But since I decided to do a PL meet (as are you right?) I started doing them in the PL style and now am very comfortable with this style as opposed to my BB high chest placement and elbows flared style. However I still cant get the leg drive part I just dont seem to get the connection, I guess the whole bench being a full body movement is lost on me at this point.
I would think a side view of the bench would be best.
My coach seemed to prefer Sumo I think this was physique based preference. He is known as “The ass whisperer”. I have always pulled sumo because it is what I learned. I am going to start learning regular DL also nice and light after my Sumos.
[quote]alexus wrote:
this food stuff is looking complicated to me… [/quote]
I’m just sayin… eat a skinny cow ice cream cone after your workout
[quote]cholula wrote:
Hall: ThanksI really like that suggestion. And it’s more fun than randomly adding olive oil to dishes. I’m going shopping today, i’m excited to look for PWO treats. So I’m a nerd, 200 cals from the treat, plus cals from whey? [/quote]
YEP! Don’t count your shake in this… it is its OWN THING. THE POST WORKOUT TREAT.
OM NOM NOM.
[quote]cholulalula wrote:
SCJ: Yes! And actually, I was just re-reading the prepping for a meet section yesterday. Do you have any advice coming off your first meet?[/quote]
Wendler talks more about the prep than the meet itself… I can PM you some of the game day stuff my handler walked me through that I didn’t know beforehand, if ya want. That being said, people there will be pretty helpful.
[quote]cholulalula wrote:
both tried to get into my pants[/quote]
BP: back flat, no arch; squeeze shoulder blades together; brace core; dig in w/heels. maintain form throughout. done properly, the bench is a full body exercise.
Diet: easy way to 1800 cals; 100g carb, 100g pro, 100g fat. adjust per results. eating 6 meals per day is not necessary, breakfast lunch and dinner is fine if you grok it.
if you love reading, have you read Good Calories Bad Calories by Gary Taubes? it’s a science book not a diet book; over 400 pages of documentation of the evidence that the Lipid Hypothesis is wrong.
Grass-fed cows make better… everything. (butter might be labeled “pastured”)
With all the info out there it’s hard to Keep it Simple. Don’t ovethink things. Try one way for awhile and tweak as you go every couple weeks so you can figure out what works and what doesn’t.
I hate counting cals personally. As long as I staying off the grains rice and potatos, I’m good. It’s hard to binge on broccoli
Heracles: Thanks, I might give that a go next week.
Matty: Blah blah all you want. I worked on the leg drive and could kind of start to feel how it would help. I think it just takes time to adjust to a new way of doing it. And yes…check is in the mail (holy shit).
Hall: I’d love to sit down and have a long conversation with your coach. And you, for that matter. Today’s work out sucked and I didn’t feel I deserved treats, so I had the oatmeal you LOL’d at. Some day I’ll get that Dreyer’s. Til then, good thing I like oatmeal.
SCJ: I’d appreciate that, thanks. And man, I sounded like a douchebag there, aye?
Jeffrey: Every other source has said to arch, why do you say flat back? I’ll check out the book, thanks. Agreed about grass fed beef…I read the book “Animal, Vegetable, Miracle” a long time ago and it changed my life in terms of the way I look at food. A good read for sure.
Mylissa: Every year around now I start dreaming about where I should move when I’m done with school. This year I’m thinking of going west (young man). It’s going to be 50 today though, so I have zero room to complain at this point, it’s pretty amazing, if not a little freaky weather.
MIM: Ha! Funny you mention broccoli, because I totally do binge on it. It’s just sooooo good.
edit: Austin-I almost gave your 1.25 torture squats a go today, but scrapped the idea until next week. Thanks for the word on the farting, I’ll keep that in mind.
140x5
160x5
180x5
225x1
225x1
235x0 (seriously? 10# makes that big of a difference?)
225x1
Accessory:
Front squats
Pistols
Plate pushes
**I should have taken note when my warm up sets felt heavy, but I thought I could trick my legs into doing something decent. Silver lining: the 225s feel steadier out of the rack and more explosive out of the whole. And, I successfully dumped a squat for the first time, not so bad. Rusty lining: Squat hasn’t moved up from 2 months ago, seriously?
**Need to work on my walk out. I’m banging the weight into the rack somehow.
**Note to self: don’t be dumb.
**Was out last night-my club sodas were more expensive than my friends’ beers. If anyone wants ideas why this state has a drinking problem, I’ve got a few.
[quote]Jeffrey of Troy wrote:
BP: back flat, no arch; [/quote]
Why are you advising this if Cholulalula’s goal is a max effort at a powerlifting meet? The upper body is stronger in the arched, decline position.
Once you learn to drive with your legs, Lula, your bench will go up. I seriously rely on my legs so much that I’m struggling to press the bar now that I’m not allowed to use my right foot.
Regarding banging the bar coming out of the racks on squat, I think you might be a good candidate for requesting that racks be set “in” at your meet. I can elaborate on this further if you’re interested.
[quote]cholulalula wrote:
Melloman-thanks for stopping in! And I love lists, here we go.
Title is a G-Love song, but I’ll take barbecue chicken, nom.
Home=hawaii? I’ve never been, but intend on it.
Thanks, I’m working on the super strong part. And tell that roommate of yours to get to work!
I haven’t, mainly because I’m trying to keep it simple, and because Wendler says conventional>sumo. At the moment, I’m trying to make babies with his kool-aid, so I agree with him. Also, as a PT-to-be nerd, I’m not totally on board with the torque sumo puts on the knees.
I usually like even numbers, but I’m ok with 5, so I’ll let it be.
[/quote]
Ahhhh…now it makes sense.
I see that, and the work you are putting in is definitely showing amazing results. I’ll pass the message on to my roomie. And very good reasons, particularly the bit that “Wendler says not to”. Just a thought, personally I hate sumo but I have this inkling feeling that you would be an excellent sumo puller. Good luck on making babies with his Kool-aid! About the leg drive on bench, have you tried different shoes…? Lol Some shoes make it really hard for me to get any leg drive while others, not so much.
Certain numbers are certainly nicer than others, but who wouldn’t want to be odd?
Regarding banging the bar coming out of the racks on squat, I think you might be a good candidate for requesting that racks be set “in” at your meet. I can elaborate on this further if you’re interested.[/quote]
I tried to find this online, my best guess is they set the uprights (?) closer together?
I see that, and the work you are putting in is definitely showing amazing results. I’ll pass the message on to my roomie. And very good reasons, particularly the bit that “Wendler says not to”. Just a thought, personally I hate sumo but I have this inkling feeling that you would be an excellent sumo puller. Good luck on making babies with his Kool-aid! About the leg drive on bench, have you tried different shoes…? Lol Some shoes make it really hard for me to get any leg drive while others, not so much.
[/quote]
That’s the same reasoning I plan on using when I have kids. Cause mommy said so, that’s why. I just use my old nikes when I bench, which have zero grip. I’ll try switching it next time to see if that makes a difference, thanks!
I’ll follow up with diet stuff since there was a big discussion started: I’m working on adding in extra cals and changing the macros around a bit. I took progress pics this morning which I will not. not. not. be sharing. Interestingly, I feel like I’m holding onto weight in my stomach, which I’ve never in my life had issues with. I thought this wasn’t going to be a problem until menopause, wtf? And my legs I’m kind of ok with, which has always been my “trouble” area. I’ll be interested to see what happens in a few weeks.
Anyway, this morning: 45 minutes walking/running and some foam rolling. Body’s feeling nicely DOMSy.
[quote]Jeffrey of Troy wrote:
BP: back flat, no arch; [/quote]
Why are you advising this if Cholulalula’s goal is a max effort at a powerlifting meet? The upper body is stronger in the arched, decline position.
[/quote]
Because I want her to be able to walk w/o a cane when she’s 80. Or even 50.
[/quote]
Jeffrey, check out this link (hopefully it works). I see your point, and trust me, I’m overly paranoid about making sure I’ll be healthy and ambulatory when I’m 80 and beyond, but I think arching the right way (thru the upper back) is safe.
