Sumo Deads
135x10
225x8
315x8
365x8
rest 60 sec, load plates
385x8 very easy, felt super clean.
Kept working sets at 2 on deadlifts as a taper into more volume in the coming weeks. These were some of the best sumo deadlifts I’ve done in a while. Made sure to pull slack out of bar with chest and “wedge” hips into the bar. I also reset on reps that felt distinctly strong as an attempt to ascertain best positioning. This worked like a charm.
Pull ups
x5 (slow negative)
x5 (slow neg)
+50lbs x 3 these are extremely hard today, usually can do this for 8-10 to failure
+50lbs x 3
GMs
135x8
135x8
135x8
Zerchers Deadlifts (out of rack, just above knee)
135x8
135x8
135x8
One Arm Barbell Row
135x8
135x8
135x8 these might be dangerous on my back just because of the positioning but it feels great on the lat
Single Leg Hamstring Bridge (slow negative)
x10
x10
x10
x10
10/5/20 - Bw 230 moved my deadlift day to first day in the week in attempts to work this weakness. I’ll rotate lifts weekly. Probably going to sumo deadlift one day, farmers deadlift another, then light convenetional with posterior chain focus another. This is spreading out variables a lot which seems contradictory but given my DL history, this could be good.
Farmers Deadlift (belt+straps)
120x10
210x10
210x10 feels tough already oof
260x10 brutal, relearning how to brace for these
260x10 better, still hard
260x10 brought feet in closer, seemed to be the best of all sets
Moderate pain occurred on one of the middle reps during the final set in my right knee. Stupid.
Angry Shrugs (per hand)
120x20
120x30
120x30
Suitcase Carry
120x50’
120x50’
120x50’
Decent starting place for side handle deads, still not super pleased but ill take it.
Front Squat
95x10
135x10
135x5
225x3
275x3
315x8
365x10 1 rep left in the tank for sure, maybe 2-3.
315x8 rested about 10 minutes for this set and cut the reps a bit high. Kinda regretted taking this for another set. Trying to control volume and not force it.
Stone Static Holds
175x10(s),x3 sets
250x10(s)
250x8(s)
Stone Laps and Static Extension Holds
250x20s
250x20s this was very challenging
DB Row (straps, slow and controlled)
90x8
90x8
90x8
Band Zercher GM’s (2.5 inch Red Rogue Band)
x8
x8
x5 yes, this band is THAT fucking thick
@simo74 Thanks! I think I have 510-520 in me if I focus on it more. Maybe after my next comp. Thinking about also training back squat though, so we’ll see.
A lot of things coming together. Better focus on competing and getting better. Sleep quality has improved. Focusing on my own progress and not comparing myself to others.
Currently, however, I am dealing with minor vertigo with my right ear. This started to happen the day of my PR strict log just a few days ago. It didn’t really affect me much then. It mostly seems to happen when I sleep. If I turn to lie on my right side, my head spins pretty bad but nothing extreme.
I had a very extreme bout of vertigo during the summer that made it almost impossible to train. Like full merry-go-round spinning. Right now it is tolerable and I have slight ear popping sensations. Idk if I have an infection or what. There is no signs of illness.
10/12/20 - bw 227 inexplicable bodyweight drop and slight feeling of malaise. Vertigo is gone after some vertigo-removal head drills
Close Stance Sumo Deads (hook grip all sets)
135x3,3,3
225x3
315x3
405x6
455x6
505x6 oof, felt abysmal, looked ok
Deficit Paused Sumo Deads w/ super slow negative (2.5 inch deficit+figure eights)
405x3 all sacrum lifts, no bueno
405x3 felt amazing, wedged hips into bar and really cued that leg drive. Paused 5 seconds with no issues
315x3
Deficit Stiff Leg Sumo (beltless)
225x10
225x10
225x10
DB Kelso Shrugs (ok @T3hPwnisher these are glorious)
90x7
90x7
90x7
55x15
55x15
The pulls feel like shit but look really good. Not really feeling posting a shitty deadlift session on IG even tho I do wanna share it at the same time. It’s also a bit rough to stomach that the 6 reps @505 were far from easy. I certainly could have pulled 10 but at what cost? I have a lot of work to do on sumo before I can comfortably pull over 600lbs again. The thought of 600+ on a deadlift scares the shit out of me but I have to remember at one point I was strong enough for 700. exhale
10/14/20 - bw 233 Underestimated how beat up I am from deadlifting 2 days ago. Really weighed me down today. Next week will be a nice taper down and the week after will start some thicc training.
Front Squats (no belt)
135x3,3
225x3.3
275x3
315x5
315x5
315x5 pretty light work but definitely felt rushed and I was being too fast with the weight
Farmers (drop and repick at halfway)
170x100’+10 shrugs
170x100’+15 shrugs
170x100’+20 shrugs
Log (out of rack, split jerks)
110x3,3
160x3
210x1
250x3
250x3
250x3 fast and super easy
250x3 log went up so high that it crashed down on my hands in the jerk. So much power and effortless to catch the weight.
Zero press outs and no hint of coming close. Easy sets of 3, just heavy enough to hint at comp weight (270).
Strict Log
230x3
60 sec rest
230x3
3 min rest
230x3
3 min rest
230x3
3 min rest, belt off
230x3 could have kept going here, strong
Seated DB Shoulder Press
100x8
100x10
100x8
Matching volume work that I used to do fresh with this exercise. Pretty.
Overhead Rack Lockouts (bar 3 inches above head)
185x10
225x6
225x6
275x3 had more but just called it, reps are precarious
Skullcrusher
65x10
65x10
65x10
Lateral SS with Face Pull
25x12/x10
25x12/x10
40x10/x10 oof
I do these in a cable stack as conditioning and for time. So I’ll just do as many as I can for 30 seconds or a minute. Love them as well. I’ve also done them with those ankle cuffs people use for glute kickbacks strapped around my wrists while trying to squeeze an exercise ball as hard as possible. Really good way to destroy your entire posterior chain.
Paused Front Squat
70x8,8
120x6
160x3
250x3
320x1
370x1
420x1
470x1 PR for a pause. Not my longest pause but with how easy this felt, I feel content.
Sandbag carry to Sled Drag (Tire & Chain)
200x70’, 250x50’
200x70’, 295x50’
200x70’, 340x50’ god awful, couldn’t get tire over line without stopping
200x70’, 340x50’ quicker all around, just brutal on cardio. Sandbag isn’t even relevant, the drag is absolutely abysmal.
