That’s one hell of a DL PR!
Uhm, for the leg press, 180 x 150 WHAT?
Shit, talk about high reps, I’m digging that.
Uhm, that’s a scary bench story ;(
AC: Thanks boss, I use plyoboxes with two thingys under them.
DF: It feels way to awkward to keep my toes all the way out to the plates, they are a foot inside. I put two thingys under the plyobox. Yeah, live and learn I should be 100% in less than a week.
Trav: Thanks for dropping in! How are things on your end, are you still working with AC?
N: I enjoy my wine also, I’m sure you’ll look stunning in your bikini with all the hard work you’re putting in. As far as deadlifts go, well sometimes I’m just feeling it!
Nikki: Yeah, well I’m one hell of a guy! 
I’ll finish with super high sets on my Max Effort day, strengthens the tendons.
Monday:
A) Front squats 135x5, 165x3, 195x3, 225x1, 245x1, 265x1*4
B) Dips BWx5, BW+45x3
C1) BB Row 135x5, 185x5, 225x3, 245x1*4
C2) DB Press 40x15, 50x15, 60x15, 60x12, 60x10
Notes: Went to do dips and my shoulder really wasn’t feeling it. Played it safe and did some light DB work, today is my first deload day and I’m eating a ton. Combine that with a lot of sleep and prayer and I’m sure I’ll be 110% in no time.
Definitely keep the feet in on the sumos, go a few pages back in my log to see what can happen if the weight should come crashing down (spoiler alert, it smashes your toes).
PS - pulled sumo today, catch me if you can my finest brother!
PSS - great job on the front squats, they are my nemesis, keep smashing em
You are a hell of a guy!
Uhm that’s a deload day?
Like… everything? The squat? The row?
[quote]DixiesFinest wrote:
Definitely keep the feet in on the sumos, go a few pages back in my log to see what can happen if the weight should come crashing down (spoiler alert, it smashes your toes).
PS - pulled sumo today, catch me if you can my finest brother!
PSS - great job on the front squats, they are my nemesis, keep smashing em[/quote]
There’s another good reason not to have your toes all the way out!
Thanks for the comment, front squats have been a focus of mine as of late.
[quote]Chi-Towns-Finest wrote:
Trav: Thanks for dropping in! How are things on your end, are you still working with AC?[/quote]
Nope. Things are good though no worries
[quote]Nikki9591 wrote:
You are a hell of a guy!
Uhm that’s a deload day?
Like… everything? The squat? The row?[/quote]
Yes, the resistance remains the same although I cut my volume in half; so four sets of singles instead of eight.
[quote]trav123456 wrote:
[quote]Chi-Towns-Finest wrote:
Trav: Thanks for dropping in! How are things on your end, are you still working with AC?[/quote]
Nope. Things are good though no worries[/quote]
That’s cool, I liked the questions he put out there; I could see where he was going with it – hopefully you got something out of it!
Thursday:
A) Sumo deadlift 135x5, 225x3, 275x1, 315x1, 365xFail (no straps), 365x1*4
B) Incline bench 135x3, 185x1, 205x1, 225x1*4
C) Wide grip pull ups BWx12, BWx10
D) Chins BWx10, BWx8
E1) Hammer swings 10x each hand*2
E2) Tire flips 3 min: 30 total
Notes: Shoulder is feeling a bit better, not quite 100% so I didn’t work up to 265 like last week. My pull ups felt off also so I didn’t add any weights today. I felt unsatisfied with my workout since I wasn’t able to press or pull very much so I did some random shit.
I still plan on hitting some PRs next week on deadlifts and front squats – maybe even back squats! Not certain if I’ll be doing any max pressing attempts at this moment. Attached a video of my deadlift, like DF mentioned I don’t have much explosion from the floor. I’m a bit confused how 345 went up smoothly for 6 and when I hit 365 for singles it feels like I’m grinding the weight up.
Explosively drive your hips forward at the start of a sumo pull, rather than pulling up first. Otherwise, looks good bud.
Looking forward to seeing you hit some PRs!
How was doing said random shit? (i.e. hammer swings and tire flips)
[quote]DixiesFinest wrote:
Explosively drive your hips forward at the start of a sumo pull, rather than pulling up first. Otherwise, looks good bud.[/quote]
I dont get how you could be explosive? (Not bashing or anything) I just cant picture being explosive on a heavy deadlift? Can you explain better?
[quote]coyotegal wrote:
[quote]DixiesFinest wrote:
Explosively drive your hips forward at the start of a sumo pull, rather than pulling up first. Otherwise, looks good bud.[/quote]
I dont get how you could be explosive? (Not bashing or anything) I just cant picture being explosive on a heavy deadlift? Can you explain better?[/quote]
Didnt really know what word to use, cause on a heavy deadlift you are not going to be able to “explode” with speed like you would on a light one. More of a mental cue/reminder. On the video it looked like he came hips up/legs straightening before driving his hips forward. To perfect it, “explosively” drive your hips forward right before pulling up.
Did that make more sense?
Ah I see better, it does make more sense to me now…
[quote]coyotegal wrote:
Ah I see better, it does make more sense to me now…[/quote]
Keep in mind, I am no expert, I am still workin to perfect it.
This is a near max attempt…its not a huge difference, but watch the hips go forward before the bar actually begins to be pulled up.
If there’s 1 thing I’ve learned from Dixie, it’s his tip for being explosive in the sumo.
Try it, it’s definitely a “mental” thing, but it works.
Ink- that sounded naughty.
Great work in here Chi!!
DF: I did some speed pulls today and focused on driving my hips forward explosively.
AC: Thanks for the comment, the random shit was fun to mix in there. I lied down on the floor after flipping that tire for 3 minutes and called it a day!
Coyotegal: Hello there pretty lady.
Ink: Roger that, I’m working on it!
MIM: Thanks for the comment!
Speed sumo deadlifts 135x5, 185x1*8
Notes: This concludes my deload week and I still feel pretty banged up! Another trainer suggested getting a deep tissue massage, seems like a logical idea.
Ooh can I give the massage?! I always wanted to stand on someone’s back.
A massage sounds nice, although a deep tissue one might not be so nice at first.
I actually did some DLs today and focus on the whole hip drive/butt cheek mental/hump the bar mental cue and it did wonders especially for my lower back.