pbclax - yesterday I borrowed GVela’s heavy efs elbow sleeves, normally I just wear some ones I got from wal mart, they get the job done
ink - its all bout the crom power
GVela - just make jacob write it all down
ME Lower
Trained one more time in fayetteville before gettin on the road, had a very short window to lift in. Pulled sumo off the hundred pound plates, like a block pull, much more difficult than I thought, no leg drive sucks. Went well till the last set of 605, felt a twinge in my lower left abdominal, started hurtin, feels fine now as I type this, but wasnt about to take a chance at the gym, so I just did some lighter sets, then leg curls and got on the road.
Best day I have had in a while, feltgoodman.jpg. Hit a big all time PR on incline bench, shoulder only felt a little iffy, and got swoletastic on the rest of the lifts.
Happy Thanksgiving tomorrow everyone, enjoy the MONSTER BLOAT that is sure to follow.
Warm ups
SR
Incline Bench
worked up to
345 x 1 (30lb all time PR - video)
205 x 15
Pullups
6 x 5-6
Smith Machine JM Press (not the weighted kind, bar weighs about 30lbs, weights listed take that into account)
worked up to
260 x 3
280 x 3
300 x 3
Smith Machine Decline wg w/2 count pause (got this from The Mountain Dog, felt good on my slightly battered shoulder, burned like a monster, chest bloat)
worked up to
225 x 2 x 10
255 x 8
275 x 6
Cable Rear Delt /ss/ Lateral Raise (another from The Mountain Dog (sorta), for every two CRD sets, one LR set)
6 x 15 /ss/ 3 x 20 (holy crap burning pump)
WG Pulldowns
6 x 10-12
Cable Hammer Curl /ss/ Rope Pushdown
5 x 10-15 each
Pulled off blocks (plates) again, about 2.5-3 inches I guess? I like this, works the crud out of my lockout, I dont hardly have any leg drive doin pulls like this. God bless cold weather, its been a long enough fall.
Warm up
Sumo Pull of Plates
worked up to
625 x 1 (pr I guess, video)
655 x 0 (nope, got it above knees, shaking hard couldnt get it)
Stiff Leg Deadlift from Low Pin, beltless
405 x 4 x 5
Unilateral Leg Press
5 x 15
Leg Curl
3tp x 15
2tp x 20
1tp x 30 w/2 second pause at contraction (burnnnnn)
Nice Deadlifts man
Every Amon Amarth song is secretly designed to make you pull better. I owe 100lbs of deadlift PR’s to them.
I’m just getting into pulling in a suit and your transition from raw convo to suited sumo is something I haven’t been able to do effectively I am just curious if you pull in it every week or alternate or what.
Ink - it looks easier than it felt, I thought my head was gonna pop haha
Bear - thanks bud. As for the transition, its just taken a good amount of time. I gifted my suit to a friend, so all I have now is my briefs, which I wear whenever I go sumo or when I squat. I do this so that I can keep my hips healthy and make sure my form is an absolute second nature.
As for actual technique transition, I work on pulling myself down, gettin my back straight, and “squatting the weight up,” so to speak.
Cardio
Worn out today. Back is fried.
Incline Treadmill
x30 min
The Venture Bros: the funniest show no one watches…
Was gonna do reverse band with the gray bands, forgot them, so did em with the black (strong) bands. Its kinda ridiculous, they help so much. Things felt great and I hit a big PR…and of course forgot my camera. So believe it or not on the PR.
Warm ups
SR
Reverse Band Bench
worked up to
550 x 1
425 x 5
(bands off)
225 x 10 w/2 count pause on chest
Chest Supported DB Row
6 x 10-15
Tricep Ladder DEATH (got this from EliteFTS - video afterwards)
Up the ladder - 8 sets x 20 reps
rest 3 min
Down the ladder - 8 sets x 15 reps (DYING)
Elite FTS vid
DB Flat Press
100s x 15
90s x 20
80s x 25
Rear Delt /ss/ Lateral Raise (2 to 1 again)
6 x 15 /ss/ 3 x 20
Not a bad night, I think I pulled a muscle in my hip on pulling though. On video, you can see me stretch it, move it, do everything I can to get comfortable to pull, then instead of not pulling, I went for it…God bless being 23…got 1 rep good, then on the second, hit the sticking point then felt somethin shift and just dropped it. Here a couple hours out, its not feelin too bad, just feels tight, no tear, just a pull.
Dear Santa - sent me a monolift, I hate walking out squats with bands. Thanks.
Warm ups
Box Squats w/black bands
365 x 10 x 2
Sumo Pull
405 x 3
455 x 3
500 x 3
550 x 1 then fail (video)
