Sumo Deads (all sets hook grip)
135x3,3,3
225x3.3
315x3,3
365x1
405x2
455x2
495x3
550x3 this was a bit daunting but it felt solid. Strong enough for 6 or 7 amrap which would likely be a PR. Peaked I should be good for 650+ on sumo this cycle but I’m only trainin to hit 635 in a suit conventional. If a suit does what it’s supposed to, 635 should be a joke come comp day.
I weighed my stones on a good scale. 172, 248 and 324. Big stone is the only one that is heavier than on my scale from 2012 which was certainly totally shit and unreliable.
Stones (light tacky)
172x3,3,3
248x3,3,3+1 shoulder
324x3 feels good for the layoff on this stone. Picking it is now a breeze.
One motions
324x1 one motion. Sadly I didn’t get as much height as I thought I got but with some more purchase and tacky+oly shoes, I should clear 52".
248x5
248x5
248x5
Front squat
95x10
185x10
225x3
275x2
365x2
405x7 PR with 1 left in the tank. Very strong in the first 3, but I am clearly not peaked for high reps on these currently. I think I can bust out 8 and maaaaybe 9 if I train solely for reps one of these days. Imagine 10 at 405? Probably capable of 525-545 for a single at that point.
Farmers (40ft sprints)
120/hand x 40, x 3 (slowly picked up pace for each one fo these)=
210/hand x 40 shaky for some reason
230/hand x 40 really weird weight for me, felt the best until i LITERALLY SLIPPED and the weight fell on my foot. No idea how it didn’t injure me. Feels worse to stub my toe on a desk than drop 200+lbs on it.
270/hand x 40 in 5.1ish seconds on wet ground. I used a staggered stance and wasn’t sure if it would yield results with such a heavy weight, but it did. If I can get this with 300 per hand that’ll be tremendous, though that’s big weight.
Incline Seal Rows (with isometric max effort contraction at end range for 3ish seconds)
55x10
55x8
55x8
55x8 big lat pump
Log (Out of rack)
110x3,3
160x3,3
210x2
250x2
270x3
270x3
270x5 SO easy. Didn’t even break a sweat. Perfect jerks.
Sandbag (this pissed me off)
200x60’, 275xfail to pick. I’m trying to not row the bag and just deadlift, but it’s such a big sandbag that I just hit my knees on the way up and it falls to the ground.
200x60’, 275xfail…ok fuck it im rowing the damn bag at this point. Biceps better hold up.
200x60’, 275x60’ instead of CUPPING my hands under, I pinched the bag with fingers (this is incredibly difficult because the bag is packed so tight).
275x60’, drop, repick, x60’ overall a good finish. It takes me about 5-10 seconds to get a grip on the bag with my fingers. I hope the 310 bag at comp is a cerberus. They’re usually more compact and easier to work with than Ironminds.
Overall sandbag is easy if I just row the bag. I am anxious as to what type of bag will be used at comp still.
Seated DB Shoulder Press
100x10
100x10
100x13, okay. Very strong.
11/2/20 - bw 231 cheated a bit last night. Mostly just chocolate hehe.
Bent Over Row (no belt)
135x10
185x10
225x6
275x5
365x5
315x6-8
275x8ish
225x10ish
drop set
135xalot
Typical pyramid bent over row scheme I like to do. I haven’t been doing it often but it seems to be one of those exercises that just makes you strong as fuck. Major lat pump from these. Also feel it a bit in the butt and hamstrings if you do them right.
Hamstring Curls
x10
x10
x10
x10
Glute Bridge
100x8
100x8
100x8
Kinda a chill day. Needed this.
I thought I would share how I do bent over rows, and the format I train them. I like to pyramid up with relatively low rep ranges, then work back down with higher reps.
Zerchers (mostly a warm up)
135x5,5
225x5,5
275x5,5
Stones
174x3,3,3
248x3+3 to shoulder
tacky on
324x3 full extension, easy
Stones to shoulder
324x1, fought way harder than I should for this but got it. Jacked my back up leaning back too far, lol
324x1, a bit cleaner. Probably a PR for 2x1 to shoulder.
Stone Squats (lap to full extension)
324x8, had more but shut it down
Farmers (sprints, staggered stance)
120/hand x 50’, x 50’, x50’
170/hand x 50’, x 50’, x 50’, x 50’ hauling ass on these
I may move deadlifts to later in the week next week to give my back a rest from today. Solid session.
11/8/20 - bw 229. Today just blew me away. It’s like everything just came together. I’ve never felt more powerful with strength in reserve on log. I felt foggy headed and kinda sleepy, but I meditated (for me that means trying to think about nothing), and I was able to grasp the present enough to be 100% invested in the events today.
Log Clean and Press
110x3,3,3,3 if a set feels “imperfect”, I take it again until I get it right, then go up.
180x3,3
230x1 so much power here
280x1 felt the same as 230, had to make sure I changed the weight properly
300x3 huge PR, had a 4th but I was so elated after the 3rd rep, that I was too busy thinking about how awesome this set was than thinking about getting under the log and extending all the way. So much for meditation.
Strict Log
180x3
200x2
230x2
280x2 PR for strict
230x8
200x7
180x3-7, dont remember
110x8,4,4, more, and more. brutal burnout
@Koestrizer Thank you my friend! Log is feeling monstrous right now. I think I have 150-155 kilos in me for a single.
Sumo Deads (hook grip)
135x3,3
225x3
315x3
405x3
495x2
585x3 first rep took eternity to get off the ground. Annoyed about that. Next two were cake. Had probably 5-6 here. Not bad for me.
Conventional Speed Deads (hook grip)
405x3
405x3
405x3 honest to god the fastest I’ve ever pulled 4 plates.
All for today.
405x3
585x3 pitiful Annoyed at my first rep speed being shit. Likely positional error. Need to analyze this.
3 sec Pause Front squat
135x3,3,3,3 feeling really stiff on these today
225x3
275x3
365x3 buried these. Pretty moderate difficulty. Keeping the weight low but giving enough intent to the pause to stimulate and keep this movement fresh.
Sandbag Carry
200x50’
275x50’
200x50’/275x50’, easy! Boom.
200x50’/275x50’ could not train for speed due to rain but i was moving decently regardless.
Lying Leg Raise
x10
x10
x10
DB Side Bend
40x8
40x8
40x8
Lower back is really beat up right now. Not a coincidence my hips feel particularly extra twisted and asym.
11/13/20 - Bw 232. Dead tired, worn out. This week was a tough one. Next week will be equally heavy but in absence of deadlifts, so it should not be as bad. I will also probably push my next session to tuesday to give an extra day of rest.
Log (out of rack, splitish jerks)
110x3,5
160x3
230xf, wtf. Recalibrate.
230x1
280x2 smooth, but feeling shaky as hell
320x2 ballsy double. First rep was super unstable. Idk where I got nerve to go for one more. Second one was actually better. Might have 3 in good condition.
270x7 thought I hit 8. 7 is good though.
Farmers
120x50’
120x50’
210x50’
210x50’
260x50’ felt good, but legs are toast from the week
DL conventional
135x3,3
225x3,3
Add suit
315x1,1 tough to get down to bar but the pop was ridiculous.
405x1,1 speed was intense, had so much confidence going into 5 plates…
495x1 this went quite poorly. Suddenly the pop I was getting wasn’t really there. I have no idea how I’m gonna pull 635 at the comp. 585x3 sumo is a joke, but conventional is like this entire different animal.
495x13x1. Yes, 13 singles. Frustrated and trying out all kinds of stances and set ups. Not sure if i want to pull with a knee-over-toe style or sit back Eddie Hall style. Both feel like shit.
To break this down technically, the pulls feel like I’m getting pop off the bottom but it completely goes away at mid-shin and my body has to “catch” the weight abruptly – super off putting. I feel like I need 16-20 weeks to peak my deadlift and I just missed the mark. Next week is my final heavy week before I back off then deload. Am I gonna miss a weight I’ve pulled for 2-3 reps raw? Possibly.
Bent Over Row (strict and controlled)
225x6
225x6
225x6
225x6
Anyone good with geared lifting have any cents to offer? Looks like trash and feels it.
Eh, like a minute? It goes on pretty easy. I can barely get down to the bar though. Have to yank myself into position one hand at a time.
I originally had a 46 sized suit but I could not get down to the bar period. I could have probably worked myself to break the suit in enough to get down for a 1rm, but this comp is gonna have 3 bars in a row ascending in weight, so I can’t really have a mega tight suit.
Well, it’s certainly a learning curve for me atm. The warm ups feel 200% faster but as soon as I go heavier it becomes way harder to find your power. I’d love to see what you can do if you learn the suit.
Two ideas, YMMV. Do a session or two with the suit and without the belt. I am not being anti-belt, I’m saying the suit has to break in a little and you aren’t getting down enough in that video. Second thing, are you trying to pull yourself down first? As in, set your feet, grip, and use the weight of the bar to pull your hips down and forward a little. I think your shoulders are staying too forward for basically the entire duration of the lift and it’s messing up your groove completely. fight the suit a little more, sit back in in it enough to keep the bar closer to you legs on the way up. You are almost stiff legging it.
Hey guys. Tore my bicep tonight on stones. I have good ROM and the muscle feels very sore, kinda like I did a very intense bicep workout. There is no bruising, but the muscle is distended and drooping from the top of the shoulder.
For comparison, it looks very similar to Larry Wheel’s tear. I’m thinking it’s a muscle tear away from the proximal tendon. I’m gonna get some imaging done to see the extent of the damage.
The workout was great. 300 per hand farmers for a 50’ sprint. Got 8 seconds flat on the time thereabout. Did some stone work with the 324. On my last set of speedy singles, on the extension, I felt and heard a ripping sound that lasted probably half a second. Sounded like bed sheets tearing.
I can use the bicep and load it lightly but it’s certainly torn. Praying this does not require surgery, though if it does…oh well. Obviously have to pull out of comp. Hasn’t really hit me yet, but I’m sure it will. Shit sucks.
and 324. Big stone is the only one that is heavier than on my scale from 2012 which was certainly totally shit and unreliable.
Love ya work mate.
Annoyed at my first rep speed being shit. Likely positional error. Need to analyze this.
