MiM, yep, it’s a damn tricky biotch!
I’m thinking I might give sumo a shot for a little while. What I liked about it is that it took some of the strain off my lower back, and I really felt it in my hamstrings, way more so than in conventional. Although that might have been a result of the little technique tweaks Rob was helping me with.
I agree. No matter how perfect my form is, it takes a couple days to recover from the low back tightness from DLs…then again, I don’t do them consistently.
Maybe I’ll try sumo next time. It would make sense since I basically sumo squat!
Hope you have a great day! Are you going to give up your current job for school to begin soon?
so lucky to have a chat with a decent lifter. And thrift shop furiture all the way if your not sure where your next home will be (maybe Montreal? 
using pretty fabrics and pillows you can spiff up a lot of decent stuff. Also Ikea is ok with some stuff. not couches though - they will sag within a month. but table and chairs, bedroom sets, that’s if you can handle putting that shit together.lol.
i find sumo very difficult for dl’s! OH–and word upon the 1/2 inch dl’s…i do that QUITE often! ha ha! get all jazzed and then its…no…go 
its still fun to try 
Hey Blue! Great training as per usual.
Sumo ftw! You’re a total natural and already out-DLed me on your first attempt beyatch
This is all you need to know to be the world’s best dancer. “Thrust it! Thrust it!”
[quote]Mascherano wrote:
Hey Blue! Great training as per usual.
Sumo ftw! You’re a total natural and already out-DLed me on your first attempt beyatch
This is all you need to know to be the world’s best dancer. “Thrust it! Thrust it!”
[/quote]
Coincidentally, thinking “Thrust it! Thrust it!” will not only improve your sweet dance moves RBlue, but also help finish your DL’s.
THRUST IT!
Oh, and hi!
i would think you’d ohp more since you have such big bench numbers.
best dancer in the world! the power of booze. gotta love it.
[quote]Mascherano wrote:
This is all you need to know to be the world’s best dancer. “Thrust it! Thrust it!”
[/quote]
Okay, so I will admit I have never seen that movie… and now I have to watch it. Especially if it can improve my DL’s. I’ll take all the help I can get.
Great training RBlue! Very nice DL’s and great benching (of which I am very envious).
MiM - It can’t hurt to give sumos a shot & see how you like them. Re: my job, I’ve requested a leave of absence for the nine months I’m in school, and I’m expecting an answer early next week. I’m not holding my breath, though, the company doesn’t tend to be too generous when it comes to giving time off in order for me to train for an entirely new career. Boo, I say!
N - I still haven’t hit up the thrift stores. I spent six and a half hours inside Ikea the other day, though. Ugh, shopping for clothes is so much more fun than this shit! On a positive note, it looks like I’m going to get a free sofa and loveseat from the bf’s parents, plus they might have other stuff they want to part with… we’re going to clean out their garage tomorrow after work.
Brute - It’s absolutely fun to try the big weights! It’s nice to know I’m not the only one who gets that 1/2 inch rom… although your numbers still kill mine, so a 1/2 inch DL at 500 lbs or whatever is way more impressive than at 265.
Masch - Hey, I didn’t out-DL you by that much, and I have something like 30 lbs on you… so you’re the beyotch. Looks like I need to rent and study Showgirls!
Inkaddict - Hi right back atcha! Who knew Showgirls would have such useful lessons for DLing, eh?
Deja - Yes, my OHP is pathetic! My shoulders have always been a weak point, both in strength and in size/development. They are very stubborn about growing, and even more stubborn about getting strong in the process… my numbers in the lift would also probably be helped if I did some direct triceps training of some sort, but I really don’t want my arms to grow too much more, so I dropped direct arm training a while back.
Frzn - Yep, we should have a Showgirls-watching party. Purely for DL-improving purposes, of course.
Today I got home from work planning to get changed and head straight to the gym. Threw a load of laundry in the wash, then I made the mistake of sitting down on my bed to respond to a bbm message… next thing I knew I woke up two hours later! I managed to get into the gym 35 minutes before closing, so luckily it was squat deload day!
(1) Squat 3x5:
40% = 75 lbs x5
50% = 95 lbs x5
60% = 115 lbs x5
=> Focused on speed and squeezing the fuck out of my glutes on these… turns out “thrust it! thrust it!” is a good cue for squats, too.
(2) Sumo RDL 3x10: 135 lbs
(3) 1-leg hip thruster 2x10 per leg
(4) Standing ham curl 3x8 per leg: 1 plate
=> These made it achingly apparent how weak my left hammie still is. They were brutal, with the lightest weight on the damn stack, and I had to fight like hell to keep my glute from doing most of the work. I might do these unweighted daily to work on the range of motion and getting the hamstring firing through the entire rom.
Did the whole session with very short rests, so I was in and out in 25 mins. Not bad at all!
My glutes hurt to sit on now.
Awesome RBlue, quick and dirty, that’s the way to do it. Good to hear “Thrust it! Thrust it!” has so much carryover!
I’ll massage those glutes for ya! That workout was killer-quick.
I love Showgirls. It’s my secret shame.
Sore glutes are good. Nothing attacks my bum like kettlebell swings - that’s another one where I have to “thrust it”, heh.
Haha that’s funny… that workout that will kill me is your deload
N, Blue’s glutes are mine. No touchy… k, we can share, only cuz I love ya.
I wish Ink didn’t mention the “Thrust it, thrust it” so now I got nothing
Sorry Nik, I’ll leave it alone next time.
great job getting in there after such long days. i love down, dirty and quick workouts. it’s a necessity with the kinda schedules we are dealing with. big YAY for the free furniture…that’s great.
i just scrolled back up and thought i read that you said something like your shoulders are your weak point…yah- raises with 25’s…you must have misspoke!
there may be some fighting over who’s gonna end up massaging Rachelle’s glutes…point goes to fellow Canadian, & a point goes to youth but i’m willing to throw down to get in on that…
keep up the great work with that crazy schedule you’ve got going.
N, Nik & T - Ladies, ladies, no need to fight! I’ve got plenty of ass to go around… besides, I like the idea of a group glute massage.
Ink - Quick & dirty did feel pretty good.
Cal - I love kettlebell swings too! I don’t think anything hits my glutes quite so hard.
T - It took me a long time to work up to those 25s, and I certainly can’t handle them at the moment. Once I’m able to be more consistent with my training, though, I’m hoping to get that strength back!
Today’s training: Bench deload and deadlifting. I started off with my deload, then thought to myself “what the fuck am I deloading for, when I’ve only been training twice a week?!”, so I decided to do some heavy sumo pulling again, too.
(1) Bench Press 3x5:
40% = 60 lbs x5
50% = 80 lbs x5
60% = 95 lbs x5
=> Focused on pausing on the chest, speed on the press, and I had to keep reminding myself to use leg drive!
(2) Sumo Deadlift: I wanted to try maxing again, but this time by doing a quicker work up to the max weight, with slightly bigger jumps in weights, to avoid fatiguing myself.
Bar x7/95 x5/135 x5/185 x3/225 x1 x2sets (1st set felt very shaky and awkward)/Belt 245 x1/255 x fail x2
=> While last time sumo felt comfortable, strong and intuitive, today it felt awkward & I had to keep reminding myself to keep the bar close, spread the floor, and finish with my hips (thrust it!)… 255 again got about 1/2 an inch off the floor, but no further. Still stuck at the same fucking max. Not surprising given my lack of consistency with my training, and my half-assed nutrition. I addressed half of that equation with dinner tonight… Mmmmm, pad thai!!
(3) DB bench 4x5: 20/30/40 x 2 sets
1x12: 40
(4a) 1-arm Chest-supported rows 4x10: 45 lbs
(4b) Standing ham curl (unweighted): 4x10 for left leg with a squeeze at the top.
=> I did these focusing on improving my range of motion. I got it matched to my good leg, so now I need to keep that up when I add weight. I’ll probably start with some lame ankle weights, then work my way up.
(5a) Narrow-grip cable row 3x10: 100 lbs
(5b) Glute “kickback” machine 3x10: 90 lbs
Was supposed to meet a girlfriend for dinner, but she bailed. I’m kinda relieved to be honest, because it allowed me to get a good workout in, and relax a bit too. Tomorrow’s my last day at work until the summer (I got the leave of absence!), and my coworkers are taking me out at night. I’m going to try to squeeze in that long-overdue MAT assessment with Big M in between.
You’re right, you have enough ass for all of TN Definetely a good thing.
Pad thai does sound yummy. You’ll get that Sumo PR soon, no worries.
And that DB bench makes me sad; if I can even get 40 lbs over my head safely, I’ll celebrate haha
Nice training darling! You’ll pass that 255 in no time - especially once you get more consistent with the training. And if you’re deloading around hormone changes, well, that still could affect strength, no?
I really want to do direct hamstring work like GHRs and ham curls, but I was advised that I shouldn’t with the pull I sustained last spring. Meh!
Yay for your leave of absence! That will make school so much more manageable.
ps. nice avi! you’re such a cutie!
[quote]Mascherano wrote:
ps. nice avi! you’re such a cutie!
[/quote]
Wasn’t gunna say it, but yes you are RBlue, and Masch, and everyone here really