[quote]kimbakimba wrote:
Do you find yourself as strong pulling conv.? If you were alternating sets, it seems that the change in style didn’t make you any difference.
Me, I get leg shake at low weights pulling conv., but never in sumo.[/quote]
I can break it off the floor more easily conventional but lock it out more easily sumo. That’s why I pull sumo in a suit. I get a lot of pop off the floor, I Just need to lock it out. I did a bit of conventional to give my hips and knees a rest. Sumo is tough on my knees.
Bench
45-10
65-5
95-3
110-3x3
120-2x2
130-1 2.5lb PR. I’m finally getting close to a bodyweight raw bench. It’s easy for some people but it’s been a struggle for me.
120-2x2
Squats against bands
135-5x3
These are tough and a bit scary just to set up and walk out. However, I love the speed. That’s kind of what I need to try for in gear; just dunk it and move along.
Cleans
95-5x3
I normally do power cleans but I’m trying to get low, under the bar. I think I still pulled it high and went down with it rather than getting low under it.
You can hear my kids yelling at each other in the background.
I normally do power cleans but I’m trying to get low, under the bar. I think I still pulled it high and went down with it rather than getting low under it.
[/quote]
Yes, otherwise it’s just creating more work. If you can power clean it without the squat, then do so. But you have the leg strength to pull the bar to hip level and drop under it and use your legs for the rest. It’s a lift that requires such tremendous finesse.
Squat - raw
45-10
115-5
155-3
185-2
205-5x3
217.5-2
227.5-1 2.5lb pr
230-1 5 lb pr
232.5-1 7.5lb pr
Not bad squatting tonight considering that I was struggling with 205. I love having the little plates. They are a nice way to creep up on a new weight because they are so little added weight it’s almost like you haven’t added anything. I’m not sure what my actual max is because I tend to push it at the end of a bunch of sets.
On the single at 230 I could feel a pull on my ponytail and I thought Frank had grabbed it to give it a pull to help me up. He didn’t. It must have just gotten pulled under the bar.
CG Bench to 3 boards
135-3,1,1 This just wasn’t happening at all. On the second set, the boards drifted into my chin and gave me a real whack when I hit the board.
Bench - light
95-8x3
OHP
75-4,4,5,5
BB rows
135-3x8
DB curls
10-2x20
Super sumo grip deficit deadlifts - This isn’t a legitimate lift but a couple of the guys at the Y were fucking around challenging each other to bizarre shit. On this one, they stood on a couple of plates and reached to the plates on the bar to grip and pulled like that. I think they got to 315.
I was only able to do 135 for a couple of reps. It helps to have really long arms. Basically, you’re pulling by holding the plates loaded on the bar.
Deadlift - straps down
135-5
225-3
275-2
305-1 belt on
325-1,1,2,1
This is a 10lb straps down PR for me but they felt heavy as shit. In fact I got broken blood vessels. I’m a bit disappointed. Three weeks ago I did 315 for triples without too much strain. I guess I’ve hit the wall on this on for now.
Zerchers - lowered the pins from last time. When we did them before, I got to 295 (picture in my avatar) and they felt too easy so we dropped the pins 4" to mid thigh. That sure took the shine of the easiness…
135-5
225-3
245-1,1,2,1
225-4
CG floor press lockouts off pins with short ROM
135-8
155-8
165-8
175-8
185-8
I was kind of leery because whenever I’ve done lockouts off pins, it’s aggravated my shoulders. It was fine doing it heavier with a shorter rom.
Side bends with 30lb KB
3 sets of 10/side
KB snatch 2 sets of 10/side
Starting next Sunday, I’m going to do a deload week. Frank’s heading into a meet and won’t be doing anything that week. In addition, I went to the doctor who thinks a big part of my problem with exhaustion is that I’m not really sleeping properly. This is supported by Frank who maintains I talk all night and thrash around. I’ve also been know to walk from time to time although I don’t think I have recently. She has prescribed a very low dosage sleep aid that is indicated for use with RLS to take for 14 days. I’ve taken it a few days and I feel marvellous the next day but wonder if it’s affecting my strength. I’m having blood tests done tomorrow to see what else is going on.
Bottom line is that I don’t really know what a delaod entails since I’ve never done one so maybe someone can make suggestions
I like either a little light speed work or nothing at all during a deload. Broad jumps, box jumps, jump squats, light deads, and light bench, all for multiple sets of triples as fast as possible, with 25-50% of max. Or, a bunch of food, a hot tub, and a good book.
Glenn Pendlay has some great how-to videos on the California Strength website for cleans and snatches. According to Pendlay, it’s better/easier to start with the full squat clean, and then do the power clean if you so desire. So, you’re on the right path.
Deload? I’m an all or nothing guy, so I don’t go to the gym at all. I’ll foam roll, and take leisurely strolls, but that’s it.
Bottom line is that I don’t really know what a delaod entails since I’ve never done one so maybe someone can make suggestions
[/quote]
OK, think about what you WANT to do…then don’t do that!
Let’s keep this simple. Take your normal routine and through out all the top work set, PR attempts, extra volume and whatever is left do some of it. (I’m only half joking).
Bottom line is that I don’t really know what a delaod entails since I’ve never done one so maybe someone can make suggestions
[/quote]
OK, think about what you WANT to do…then don’t do that!
Let’s keep this simple. Take your normal routine and through out all the top work set, PR attempts, extra volume and whatever is left do some of it. (I’m only half joking).
[/quote]
Where’s my superman suit? hahaha. Are you licking your sleeves again? Frank is still laughing about your visit today.
I think my deload will consist of variations of my usual stuff such as light overhead squats and stuff like that. Maybe some bodyweight things.
Where’s my superman suit? hahaha. Are you licking your sleeves again? Frank is still laughing about your visit today.
I think my deload will consist of variations of my usual stuff such as light overhead squats and stuff like that. Maybe some bodyweight things.
How are you feeling? Are you ready?[/quote]
Yeah, kids and training don’t go together so well. I’m just glad I didn’t get shot with the foam arrow while squatting.
You can let Frank know that when you go into a school to pick up kids and you have chaulk all over your back… you get funny looks. And comments like, “Dad, were you lifting weights again?” from the nine year old with a half raised eyebrow.
My response was," No I’m secretly a teacher and I was leaning against the chaulk board."
As for being ready… I have no excuses, so let’s see what happens.
[quote]punnyguy wrote:
Glenn Pendlay has some great how-to videos on the California Strength website for cleans and snatches. According to Pendlay, it’s better/easier to start with the full squat clean, and then do the power clean if you so desire. So, you’re on the right path.
Deload? I’m an all or nothing guy, so I don’t go to the gym at all. I’ll foam roll, and take leisurely strolls, but that’s it.
[/quote]
I’ll have to check out the videos. I’ve always done power cleans and they seem to come more naturally to me. Maybe part of my deload can be practicing some of these with a broom.
I can’t go the nothing route unless it’s leading up to a meet and I really need the stored energy for meet day. Training is how I decompress so I need to be doing something.
Where’s my superman suit? hahaha. Are you licking your sleeves again? Frank is still laughing about your visit today.
I think my deload will consist of variations of my usual stuff such as light overhead squats and stuff like that. Maybe some bodyweight things.
How are you feeling? Are you ready?[/quote]
Yeah, kids and training don’t go together so well. I’m just glad I didn’t get shot with the foam arrow while squatting.
You can let Frank know that when you go into a school to pick up kids and you have chaulk all over your back… you get funny looks. And comments like, “Dad, were you lifting weights again?” from the nine year old with a half raised eyebrow.
My response was," No I’m secretly a teacher and I was leaning against the chaulk board."
As for being ready… I have no excuses, so let’s see what happens.[/quote]
I looked at your squat videos and thought you were hit with the foam arrow. What was with you two getting stuck trying to rerack?
Frank thinks your boy is just about the happiest, most good natured child he’s ever seen. Maybe there’s something to be said for licking your sleeves.
I can’t wait for the meet. I think both of you will be great.
Bench
45-10
65-5
95-3
105-2
135-5 in shirt about 2" off chest
155-3
175-1
185-0,0 second one was close
145-1 with signals
155-1,1 signals
165-1 signals
175-1 signals 10lb PR with signals. The most I’ve ever gotten in competition is 70kgs (155lbs) This is still with the shirt pretty much riding my neck.
Squat - high bar, narrow stance
45-10
135-5
155-5x3
