I’ve been toying with revisiting semi sumo, but I have this suspicion it works for me best when I’m fat because it’s my perfect position to get all my weight behind the bar.
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It makes sense for why it’s good for me, because it’s almost the identical stance and positions as my low bar squat. Wide legs, still bent over a bit, real quad and hip dominant
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Which as you can imagine, makes my squat uglier than Satan’s asshole
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This makes me laugh, but so many people confess their meat eating sins to me at work like I’m some kind of vegetarian yoda…so I’ve begun to humour them and I look all concerned and nod along and advise them on how best to add more vegetables to their diet.
Its so weird but it makes me laugh afterwards. I legitimately couldn’t give a fuck what they eat. I mean less factory farming is great, but it’s like people forget I was the biggest meat eater going around before I turned vego haha
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Short on time today so no agile 8
Just 100 band pull apart and some empty bar pressing for 5 minutes
- OHP
5x93.5
5x110
5x121
10x5x93.5
Superset different grip chins with all pressing sets - Some Triceps push downs and called it a day.
Sun is out today which is lovely. Here’s a rare back shot where my Triceps decided to look bigger than I think they are
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Finally made it!
Forearms look pretty blown up as well mate.
You’re diet is doing you great! Super lean man.
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It’s weird man, I never do any direct forearm training but I’ve always done heaps of chin ups per week. Probably 200 on average, since I was 15 and doing gymnastics. That and I’ve got funky big elbow joints so that seems to be the main causes
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Training today
- Agile 8 plus pushups and chin ups
- Box jumps
- SSB
5x242
5x275
10x302.5
20x242 - Triceps push down and ab wheel
Notes:
SSB nearly killed me but that was because it was mine and Rachel’s 4 year anniversary over the weekend and we went pretty hard haha. Nod regrets. Still a PR on both set of 10 and 20 so happy days all around
Loosening up my diet a little to get extra calories in and try and put on a little size. Main goal is not freaking out when I don’t feel shredded and trust that I’m working hard enough not to get fat
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Stop reading my mind
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Haha but there’s some great stuff in there!
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If you have the time to dig through the filth and trivialities, sure.
Piece of shit bench day haha
- Agile 8 + push ups and chin ups
- Med ball slams
- Bench
5x165
5x187
5x5x209
I actually think that’s a volume PR? Especially trying to pause the shit out of it. Pathetic but cool - Seated db press and seated cable row to finish
Wasn’t feeling conditioning today
Constant chins and pushups seems to be having a noticeable difference in my upper back and chest/shoulders with minimal impact on performance.
At minimum I get 50 of each per day as part of my ‘warm up’ so 200+ of each per week is cool
Highly recommended everyone do some daily, even if it’s only 10 of each
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Moved okay in the end. This was set 5.
Next week weight drops back down and then we rebuilt over 3 weeks again to 5x5 at 225 I think, which would be nice
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Trained arms because why the fuck not
Warming up again too which always makes me train harder, something about sweating profusely and it’s waaay easier to get a pump.
1a. Cable push down 4x12
1b. Cable curls 4x12
2a. Barbell curls 4x8/6/4/10
2b. JM press 4x8/6/4/10
3a. Pin wheel curls 3x12
3b. DB skull crushers 3x12
4a. BFR curls
4b. BFR band extensions
- Hang leg raise 3x8
- Cable crunch 3x10
Dunno why but this was just really enjoyable. It was hot, I felt like I looked big, the music was right, it was well paced. Just an enjoyable workout
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I don’t know what go into me yesterday, but it carried over for me today!
Deadlifts
Top set 6x407
Then block pulls for a top set of
500x2 (PR)
Then single arm barbell rows 4x12 plus a drop set at the end
Cable row Superset with cable pullover for 4 sets of 12-15
DB shrugs Superset with band pull aparts 3x12 & 3x30 respectively
Finished with calf raises and tibialis raises.
Just could stop pumping weights. It was awesome.
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Also weighed 180lb yesterday for the first time in a while… Almost not skinny.
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Training today
- OHP
Worked up to a few reps at 132 and shoulder went nope
Backed off to 88 for some sets of ten and there was no issue. I’ll just need to lower my TM and treat it as a rehab thing for a bit while I keep adressing my tight subscap
Superset with band pull aparts - Heavy db partial lateral raise 3x20 followed by 3x10 full lateral raise
Superset with band pull aparts - Cable lateral raise
Superset with band pull aparts - Standing calf raise
Superset with tibialis raise
Massive shoulder pump, and pain free aside from the pressing in my right one. Was nice to actually get a shoulder pump though, it’s probably the muscle group I struggle to get the most mmc with
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Training
- Agile 8, chins and push ups
- 2 board press
Worked up to a top single at 115kg plus chains, tried a single at 120kg and misgrooved it, almost pressed it through the sticking point but ultimately a good strain. - Giant set of JM press with 60kg, cable pullovers and cable lateral raise, 5 sets for a massive pump
- Banded wood chops Superset with DB row
- 100 light db overhead press, 100 light curls and 100 light band press downs to finish
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