Thx jj, dog, snapper! – No vid, I left the camera sitting on the kitchen table… DOH! I’m going away on biz next week, but will attempt again the week after and definitely with vid for form check.
I told my ‘spotter’ that I’d post my workout in my online log and said since I have no vid I was going to have to hand out his email address so that he could personally verify any and all doubts 
Huge front squat my friend-
I do remember reading you doing 315 5x5 on a back squat and wanting a 405 squat
great progress!!
Outstanding lifting and a big PR, congrats. You’ve certainly put the work in for it.
[quote]SteelyD wrote:
I won’t see 405 by the end of the year, but hopefully soon after ;)[/quote]
Hmmmmm…
I’m new here, but add me to the list of adoring fans. That’s an awesome front squat.
Welcome Canada_K! Grab a beer and some bacon and squat along!
Shoulders/Chest II
HS Shoulder Press:
1pps x 12
2pps x 12
3pps x 12
4pps x 7, x4
HS Incl. Press:
1pps x 12
2pps x 12
3pps x 11
HS Bench:
1p x 12
2p x 12
3p x 9
Lat. Raise Machine:
120 x 15
150(stack) x 15
175 x 12
185 x 11
Rev Pec Deck (R.Delts)
x12, x12, x10, x7
Followed up with doc about ear infxn. Still there! So, got some more powerful stuff. Was reassured that this will fuck with my stomach (doesn’t take much antibiotx to mess me up), so I went out and bought a ton of active culture greek yogurt and tabs and shit like that (and saltines). Great-- have to get on an airplane in a few days too…
Time for stir fry— bye bye.
T-Rex Arms:
A1: Cable Curls (shoulder height): 45x10, 55x12, 65x12, 70x10
A2: Triceps P/D ( _ bar ): ramped x15, x12, x12, x10
HS Dip:
4 plates x 10
6p x 10
8p x 3 + 7p x 4
7p x 6
Rev. Curl (EZ Bar):
67x12
87x10
107x6 + 2
EZ Bar Skull Crusher:
67x12
87x10
117x8
122x5
DB Preacher Hammer Curl:
30x12
45x10 * Hit myself in the face last rep-- LOL!!
50x6
Sumo Dedzz:
w/u
315x5
365x5
405x5
Hamstring Curls:
x12, x10, x10, x10
Seated Calves:
1p+25 x 15
2p+25 x 12
2p+50 x 12
2p+75 x 10
I really, really, really, really, really, really need to get back to deadlifting. It’s going to be rough-- they just kill my hip and lower back and are uncomfortable, much like bent over BB rows.
I tried setting up conventional and that’s just not happening, so sticking with sumo. Now it’s going to be a matter of finding my groove and the ‘just right’ foot placement. Right now toes are about 4" in from plates and shins are touching bar right about at the rings on the bar.
Need to get vid for some form checks from the big pullers here. I was kind of getting a glimpse of my setup in the side mirror and I think the key may be getting right in on the bar and keeping my back more vertical versus a lower angle-- that’s going to mean a lot of bloody shins for sure.
I would love to do a meet this year, so gotta do it.
405 x 5 with hip killin form is pretty damn good. Try your vid with Meat or Pete (see what I did there?) Pete’s got a pretty damn big pull and seems to know what he’s talk about.
[quote]hel320 wrote:
405 x 5 with hip killin form is pretty damn good. Try your vid with Meat or Pete (see what I did there?) Pete’s got a pretty damn big pull and seems to know what he’s talk about.[/quote]
Ms. O’s a damn good sumo puller as well.
Pete has a good vid of him DLing a few pages back in his log. It was pretty awesome, although his form seemed a little different from some of the other big pullers I have seen. I took a few ques from it and a few tips he gave me about getting on my heels and my DL went up considerably. You might want to check that vid out.
I know it sucks when your body gets in the way of your progress, but I’m sure you will find a way.
Edit: Pete’s vid is conventional, I missed that you are committed to Sumo. Sorry for the confusion.
Two days off because apparently a little ice closes every damn thing in North Carolina down for days. No gyms open. Hell, no restaurants open for that matter!
So tonight I get to a gym. Pretty nice, but caters to the older folks. Why is this relevant? I HAD TO WEAR A HEART MONITOR!!! HOUSE RULES!!! LOL!
I said “you serious”? Guy said, “Yeah, sorry-- insurance mandate”.
I survived.
HS Bench, Inclines, Rope P/D’s, BB Curls, Tate Presses. Nothing outlandish.
Texas Roadhouse 1/2 chicken for din-din.
[quote]SteelyD wrote:
I HAD TO WEAR A HEART MONITOR!!! HOUSE RULES!!! LOL!
[/quote]
Wow. That’s right up there with the most bizarre gym rules I’ve ever heard. Someone once posted that tank tops weren’t allowed in her gym. That’s pretty weird too. Don’t think I could take rules like that seriously.
[quote]kpsnap wrote:
[quote]SteelyD wrote:
I HAD TO WEAR A HEART MONITOR!!! HOUSE RULES!!! LOL!
[/quote]
Wow. That’s right up there with the most bizarre gym rules I’ve ever heard. Someone once posted that tank tops weren’t allowed in her gym. That’s pretty weird too. Don’t think I could take rules like that seriously.[/quote]
bizarre is right!
what are they gonna do? ask you to leave when your heart rate hits 190 doing a max effort squat?
That sounds like fun 
Did they have EMT’s standing by as well?
They check to make sure you have fresh depends on at my gym. Plenty of glasses in the bathroom to leave your teeth in til done lifting.
[quote]hel320 wrote:
They check to make sure you have fresh depends on at my gym. Plenty of glasses in the bathroom to leave your teeth in til done lifting. [/quote]
“Help! I’ve fallen and I can’t get out from underneath the squat rack.”
Sat: Deads/Hams
Deadlifts:
w/u (overhand 135/225)
315x8 (left hand reversed)
365x5 conventional, rh rev.
405x2 sumo, right hand rev., back uncomfortable on 3rd rep.
Trap bar shrugs:
ramped x12, x12, x10, x5+5
Lying Hamstring Curl Mach:
x10, x10, x8, x8
Seated Hammer Curls:
x12, x10, x10, x10
OK, so the deadlifts felt like hell again today. I’ll try to get vids up soon, the 405 goes up just fine, but very uncomfortable in the lower back. Conventional is worse, so sumo is the least of two evils.
One thing I’ve been trying to figure out is which hand to invert on the mixed grip. I usually go heavier with my right hand inverted. However, either way, when I DL sumo and I invert my grip it always feels like my body is twisted.
When I lift, the weight on the inverted side wants to stay ‘away’ from my shin and if I adjust it feels like I’m twisting, which I definitely don’t want.
It doesn’t help that I haven’t really deadlifted consistently for about a year, opting for below-knee conventional rack pulls during that time.
Maybe it’s just a matter of getting into the groove and getting the confidence in the hip/back.
I need to figure this out.
I didn’t use a mixed grip for years because of worry about the twisting back bit. But now I use it it feels fine.
I do always use left hand over, right hand under (mainly due to elbow pain in my left hand if I supinate it).
The other way around it feels really odd.
I guess it’s like crossing your arms, one way feels normal, the other way weird.
Great lifting BTW.
Steely, I also have a low back that is prone to pain. I’m surprised that sumo deads aggravate your back and conventional, below the knee rack pulls don’t. I find the starting position of the latter creates at least as much low back stress.
Also, from a getting huge perspective I don’t believe you necessarily need to figure out how to do deads. I think they can make you big (with enough volume), are a great measuring stick for strength progress, and all the cool kids are doing them, but if the risk / reward doesn’t make sense for you then there are alternatives. It’s not as if your progress sucks