Jul 1 2020
Sumo Block Pulls
155x3
190x2
265x1
308x1
375x1
420x8,8
Deficit Sumo Pulls (paused)
290x8
FFE Split Squat
20lb each hand x 15,15
Pullups
bw+5kgx6,6
Pendlay Row
155x12,12,12,12,12
One Arm Band Pulldown
15,15,15
Plank +10kg
7 total min
Jul 3 2020
CG Bench
2x5@ 205
Floor Press (3sec eccentric)
2x6@ 205
BB OHP
2x8@ 90
Face Pull
3x30
BB Row
4x10@ 155
Pullups+5kg
6,6
Band Pushdown
3x20
BB Curl
3x15@ 45
Planks +10kg
7 total min
Jul 6 2020
Comp Squats
barx5
155x3
190x3
265x3
308x1
345x6
308x6,6,6
HB Paused Squats
220x6,6
Rear Foot Elevate Squats
holding 20lb x 8,8,8,8
Pullups +5kg
6,6
Band Leg Curl
3x20
DB Row
70x15,15,15
Planks+10kg
7 total min
Planks any good with extra weight
my core feels rock solid lol. Def more core work than gold was prescribing. Im also doing Palloff presses throughout the week with a light band as well
Side note for myself. Finished up the peak phase of RRBT for the gripper programming. Going to be following a program I saw on Reddit that somewhat emulates Nathan Holle’s approach to gripper training. Im pleased with RRBT’s outcome but that shit beats your hands up bad.
Holle and his bros are strong, I’m interested to see his programing at work.
Dude is incredibly strong at grippers. This video of him dominating the COC#4 with a credit card set is truly incredible lol. @FlatsFarmer
Jul 6 2020
Grippers
Heres the program Im going to run:
RG – rep gripper (15-20 reps)
OG – overcrush gripper (usually 1 level below MG)
MG – mastered gripper (can close this at any given time, even when fatigued)
GG – goal gripper
SG – set/sweep gripper (one level above goal gripper)
Day 1 – High Intensity
Alternate A and B for 3-5 sets. Start with 3 and progress to 5 over time.
Day 2 – Low Intensity
RG – 5 x 10-12
Day 3 – Max Intensity
Alternate A and B for 3-5 sets. Start with 3 and progress to 5 over time
Day 4 – Low Intensity
RG – 5 x 10-12
Day 5 – Moderate Intensity
OG – 5-8 good strong closes. Don’t overcrush. Use minimal negative and rest 2-3 minutes between each close
Day 6,7 - Rest
Jul 6 2020
Grippers Week 1, Day 1
sportx3
trainerx3
#1x1
GHP#4 x 1
Left Hand
#2 x 3 singles (could close all) SS/
ghp#4 x 3 singles
Right Hand
#2.5 x 1 single, 2 assists SS/
#2 x 3 singles
July 8 2020
Got some nasty skin reaction to the sunscreen i put on for 4th of July. So annoyin haha. Shit burns when it gets hot. Im not sure how im going to deadlift with this.
Comp Bench
barx5
155x3
180x3
200x1
220x6
210x6,6,6
Larsen Bench (pause 1" off chest on concentric)
175x3,3,3,3,3
Supinate BB Rows
155x12,12
High Face Pulls
3x15 w/band
Standing French Press
70x8,8,8,8
Hammers
35x10,10,10,10
Planks+10kg
7 min
Ive been walking back inside under a fan after every set to ensure i dont start sweating and irritating this horrible rash. Bout over it
Gripper Training
Jul 7 2020
5x10 with trainer in both hands
Jul 8 2020
warmups
Right hand
#3 x 3 attempts, 3-sec controlled negative SS w/
GG #3 overcrushes x 3 @ 5 seconds
Left Hand
#2.5 x 3 attempts, 3 sec controlled negative SS w/
GG #3 overcrushes x 3 @ 5 seconds
Jul 9 2020
5x10 w/ trainer each hand
july 10 2020
Sumo
170KGx6,6,6
Slight Deficit Sumo
140KGx6,6,
Pendlay Row
155x10,10,10,10
Cossacks
holding 20lb x 10,10,10
Single Arm Band Pulldown
3x15
Pullups+5kg
6,6
Planks+10kg
7 total min
Grippers
5 closes with GG#3
still lifting with Kaleb coachin. just been busy as shit with work and life. Did hit a nice little rep PR on squats yesterday.
220kg+ going down in sleeves next month then moving into the wraps game and planning to compete classic raw May 2021
Wraps ain’t natty
250kg squat incoming…
I think ur a quad dominant lifter like me. Wraps will give a little bit more speed on the rebound but ur Glutes still have to come thru to finish in sleeves or wraps. They’ll add a chunk though. Enjoy
one day i may catch you on deads @guineapig… the switch to sumo is starting to pay its dividends.
Have u noticed ur better at reps with sumo?
Yea so much better. Couldn’t do this conventional for sure