[quote]rcfromdb wrote:
That’s good that you’re doing sumo from the start. I wish I pulled sumo now because it’s a shorter stroke but it feels way akward because I’ve been pulling conventional so long. You’ll probably make really quick gains on the DL once you groove it 
[/quote]
I switched to sumo after years of conventional. It took about a half-dozen sessions to get the groove. You are 125lbs after training for 5 years so don’t be afraid to switch things up.
Nice work Kimba.
[quote]devawn wrote:
CBear84 wrote:
kimbakimba wrote:
After all of this, and it being the end of long work week, I was pretty beat. I could only squeeze out 8 dips before I had to drag my sorry ass home from the gym.
pussy.
This is exactly why a jump across the pond was necessary. Far preferable to the pom poms and round of fat free twinkies that would have been offered up on the otherside with a kumbaya singalong.
Can’t wait to get the go ahead on DL’s again.
I’ll be rocking the Triad myself tonight.[/quote]
Anytime I need extra motivation on a tough training night, I think about having to confess my failings right here. Works like a fucking charm.
Try to kick my ass on the Triad. That mofo hurts so bad – it would help to have ourselves a little competition.
[quote]CBear84 wrote:
devawn wrote:
CBear84 wrote:
kimbakimba wrote:
After all of this, and it being the end of long work week, I was pretty beat. I could only squeeze out 8 dips before I had to drag my sorry ass home from the gym.
pussy.
This is exactly why a jump across the pond was necessary. Far preferable to the pom poms and round of fat free twinkies that would have been offered up on the otherside with a kumbaya singalong.
Can’t wait to get the go ahead on DL’s again.
I’ll be rocking the Triad myself tonight.
I thought it was rice cakes smothered with walden farms sugar free syrup?
It’s a nightmare over there. like newark after dark. [/quote]
You love it. Otherwise you’d stop going there.
Unless, of course, you are crazy…oh. Right.
/backs slowly away/
[quote]giterdone wrote:
rcfromdb wrote:
That’s good that you’re doing sumo from the start. I wish I pulled sumo now because it’s a shorter stroke but it feels way akward because I’ve been pulling conventional so long. You’ll probably make really quick gains on the DL once you groove it
I switched to sumo after years of conventional. It took about a half-dozen sessions to get the groove. You are 125lbs after training for 5 years so don’t be afraid to switch things up.
Nice work Kimba.[/quote]
Thanks. I may switch it up from time to time. But right now, I’m all about learning sumo with correct form and that is way more than enough to keep me busy.
[quote]kimbakimba wrote:
giterdone wrote:
rcfromdb wrote:
That’s good that you’re doing sumo from the start. I wish I pulled sumo now because it’s a shorter stroke but it feels way akward because I’ve been pulling conventional so long. You’ll probably make really quick gains on the DL once you groove it
I switched to sumo after years of conventional. It took about a half-dozen sessions to get the groove. You are 125lbs after training for 5 years so don’t be afraid to switch things up.
Nice work Kimba.
Thanks. I may switch it up from time to time. But right now, I’m all about learning sumo with correct form and that is way more than enough to keep me busy.[/quote]
I like sumo from the floor mostly because I have a couple of vertebrae that don’t quite line up the way they are supposed to (that way from birth apparently) and sumo is easier on my low back. Sumo also hits the legs harder than conventional since the start of the pull is more like a high squat. A better overall lower body muscle builder IMO which is what I want. Both deadlift variations are great for upper back. I can still currently lift more using conventional though.
I still do conventional setup for rack pulls usually from a couple inches below the knee.
Good luck with your training.
Hi kimba! I also went to sumo style to save my lower back. If you go through the Feedback from Meat thread in the Over 35 area, you’ll find some excellent pointers on learning the form.
[quote]soldog wrote:
Hi kimba! I also went to sumo style to save my lower back. If you go through the Feedback from Meat thread in the Over 35 area, you’ll find some excellent pointers on learning the form.[/quote]
soldog, I totally agree with you: sumo is much easier on my lower back too. Plus, I actually can lift more weight sumo than conv., so its all good.
I haven’t yet made it all the way through Meat’s feedback thread, but now I’ll go looking for the sumo tips. Meat has already helped me so much!
Meat helped me with my squat a while back. Good people.
I spent about an hour reading Meat’s thread last night. It’s awesome! Now I know exactly what it means to keep my shoulders behind the bar on the deadlft. Onward and upward!
Today’s workout:
Bench Press
70# 1 x 10 reps, 2 x 8 reps <—this is a rep PR, courtesy of a tiny little bit of leg drive which is better than the ZERO leg drive I had before
Back Squat to step plus 4 risers
Bar 1 x 10 warmup
65# 3 x 10 reps ← rep PR. These were quite challenging to me and I was breathing heavy at the end of each set.
The step plus three risers was demoralizingly low, and I think IRL 4 risers is probably barely legal. Here’s my plan: do box squats adding at least 5# per workout to 4 risers (or 3 plus a plate after I see that on film) until I can internalize the depth cue. Then train without the box.
Today’s good news, however, is that my form was pretty darn good on these. Now to add some weight and keep the good form…
Seated Overhead Press
Bar 1 x 10 reps, 1 x 7 reps ← a rep PR since I’ve never done a second set of these, but failed on 8
Walking lunges
2 10# plates, parking lot (actually 3/4 of the parking lot before the heavy rain really started)
Then a bunch of bench dips, pistol squats to a bench, some biceps work, lots of ab work.
I hate ab work, but you already know that.
Something I’ve never logged but do during almost every workout is single leg work with a low cable and ankle strap attachment for my gluteus medius. Its pretty light weight (about 16#, up from 5# when I started this in April) and looks something like this:
This is part of my physical therapy for a weak left glute/IT band issues, in addition to single leg wall squats which I’ll do at night while hanging out in the living room.
I don’t know if I’m alone in this particular crazy, but I’m sad that I’ll have to wait until Friday to train again.
Def not alone. I think we all have that kind of crazy. Or we probably wouldn’t be here.
Got my days mixed up, don’t know what I was thinking…so no Triad (as you saw lol) but challenge accepted! Now if I can find my damn calendar and figure out when my next chest/shoulder day is…
Its here somewhere I just know it!
Has the abduction exercise helped much? I have a problem left glute and ITB also. I used to use the abductor/adductor machine at the gym until they removed it and replaced it with nothing.
[quote]Cal Jones wrote:
Has the abduction exercise helped much? I have a problem left glute and ITB also. I used to use the abductor/adductor machine at the gym until they removed it and replaced it with nothing.[/quote]
Absolutely! My left glute is still weaker than my right (which I can see on my squats) but its so much better. And my IT band is much less sore – I foam roll it everyday as well.
However, before getting to this point my physical therapist had me doing a month’s worth of left glute activation exercises (which sadly I can’t remember exactly…clams with a band, birddog variations, bridges) to get my body to even recognize that I had a left glute, before moving on to the strengthening exercises. Activation is very important.
Today’s workout:
1 hr 30 min moderate effort bicycle ride (flat course).
I am now dying for a cheeseburger. Mmmmm. Cheeseburger.
Have you thought of unilateral DB deadlifts?
I have some glute amnesia
this guys form is ok…
the clams with a band/tube helped me allot and one leg air humps/glute bridges.
I like the db one leg deadlift better.
[quote]kimbakimba wrote:
Today’s workout:
1 hr 30 min moderate effort bicycle ride (flat course).
I am now dying for a cheeseburger. Mmmmm. Cheeseburger.[/quote]
get thee to the mountains for a killer ride, mountain bike trails of course…
I don’t have any flat courses near me.
[quote]kmcnyc wrote:
Have you thought of unilateral DB deadlifts?
I have some glute amnesia
this guys form is ok…
the clams with a band/tube helped me allot and one leg air humps/glute bridges.
I like the db one leg deadlift better.[/quote]
I really like these and I’m pretty sure they hit ham/glutes in a way my regular deadlifts don’t.
[quote]kmcnyc wrote:
Have you thought of unilateral DB deadlifts?
I have some glute amnesia
this guys form is ok…
the clams with a band/tube helped me allot and one leg air humps/glute bridges.
I like the db one leg deadlift better.[/quote]
Great minds think alike. 
I do use single leg DB deads in my program, and sometimes I’ll use barbell single leg deads. My balance really sucks on these, and its the limiting factor in the effectiveness of these exercises for me.
[quote]soldog wrote:
kimbakimba wrote:
Today’s workout:
1 hr 30 min moderate effort bicycle ride (flat course).
I am now dying for a cheeseburger. Mmmmm. Cheeseburger.
get thee to the mountains for a killer ride, mountain bike trails of course…
I don’t have any flat courses near me.[/quote]
Yeah, I’ll bet CO doesn’t offer alot of flatty. Ride on!
[quote]arachne12 wrote:
kmcnyc wrote:
Have you thought of unilateral DB deadlifts?
I have some glute amnesia
this guys form is ok…
the clams with a band/tube helped me allot and one leg air humps/glute bridges.
I like the db one leg deadlift better.
I really like these and I’m pretty sure they hit ham/glutes in a way my regular deadlifts don’t.
[/quote]
Because my balance really limits how low I can take the single leg deads and how effectively I can pull my hips back, I’ve actually had better success hitting hammies with the cable pull throughs. Of course, this doesn’t get me out of practicing the single leg stuff so that I can better my balance and reap the benefits of unilateral work.