Wut Vince said lel
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monday workout:
Squat
142,5kg 6x4
Bench: 4x8 75kg
Skipped accessories due to time.
Had to not workout today due to not being able to, simply due to time.
We’ve had to move houses back, since we got to be out of this house by tomorrow. while our normal house doesnt even have the toilet. FFS…
Eh, should be good tomorrow tho.
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Squat:
4x6 - 130kg
My elbow hurt like a motherfucker, So was debating wheter or not to skip bench. Decided to do it with some tiger balm, and a elbow sleeve on.
Bench:
4x6 - 80kg
Shoulder press
Playing around with some sumo. :
140kg x 1 video
160kg x 1 video
This time no light weight, (well for me.)
@khangles @Vincepac1500 @guineapig @MarkKO
If any of you all would like to comment on my form, it would be greatly appreciated! Thanks.
Address this NOW. Make sure you aren’t cocking your wrists when you squat; if doing pull-ups make sure you pull your elbows behind you as you come up; do a buttload of light hammer curls.
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Looks like you’re coming too far forward early on and pulling more like a conventional rather than pushing the bar off the floor with your hips, but TBH I’m not a great sumo puller so I’ll wait till @Vincepac1500 weighs in and defer to whatever he says.
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Fairly sure im not, Ill try to pay attention to it tho.
Ill start doing these again
Thanks for the advice anyways, I really wanna get the sumo down since i have bin giving up and retrying it for some time now, haha.
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Looks alright.
If ur tendency is to be forward then you just have to cue yourself to keep the bar close or even pull it into yourself or get more weight behind the bar
On the 160 I think your knees caved in a bit. With light weights it’s easy to keep your knees out so we don’t think about it too much but its better to focus on keeping your knees out at all times
Get a front angle vid too
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I was going to say the same as @MarkKO about getting forward. Is this using a stiff bar? If so I think a deadlift bar could help that a lot with just that little bit of bend or a lower sole shoe. Doesn’t look too bad overall though
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Cheating
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Very stiff. Its a “foss olympic” barbell. Cheapo,
A deadlift bar might come to the gym i workout in, But not to sure.
Also only decent fed where i live is IPF affiliate, so no deadlift bar…
Ill look into a lower sole shoe tho.
Now just keep practising on the form,
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*watches at 0.25 speed
Everybody already talked about the being forwards thing. Getting your weight behind the bar, starting and keeping the bar close af and pulling back/in will probably sort you out.
Probably create better tension throughout but especially at the start of the lift. There looks to be a little slack at the start that is making the pull less efficient.
Hard to tell from this angle but since it’s the case for most peeps get them hips more open. All the good sumo things come down to this and your ability to eat butt. The frog is a good one if you already have decent mobility. There’s many more stretches around tho so find something you like.
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Squat
4x8 - 120kg
Skipped bench, giving elbow a rest.
High row lat pull 3x10
Check out Ben Pollacks Unfuck your elbow videos. May be of some use to you
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Thanks, i did! It has helped so far. My elbows is feeling heeps better!
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3rd week of programming, AMRAP time!
squat 147,5kg x amrap got 10 reps!!
That was a hard as fuck set, Form stayed pretty ok during the whole thing, had side spotters so had allot of confidence because of that.
Owner of the gym said he’d get a power bar if i got 10 reps, so he’s wallet is a bit lighter now, ahaha.
The guy who does my programming was really impressed, he thought idd only get 6-7 reps.
According to his calculations this equates to a 207KG 1rep max on the squat, This probably is a little off, but having that number for the next cycle is pretty darn cool.
Bench:
70kg x 5 reps
High row lat pull down 3x8
overheadpress
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Can feel the fatique, from yesterday so decided to lower the working weight.
Squat 4x6 - 100kg Really easy, but still felt it afterwards.
Bench is still feeling whack due to the elbow, Gonna start actively treating it opposed to just giving it “rest”.
Anyone got some tips on this? @MarkKO you recommended to light hammer curls, Anything else?
Also:
The gym got a safety squat bar, so im gonna be using that in my programming.
We also got a “fat bar” or a axle. Which only weighs 10,5kg, But is still fun to mess around with.
Compression cuffs can help. So will hammer curls. I would also ditch pull-ups for a while. I know JP Carroll recommends heat packs and floss bands too.
Edit I had a look at your set of 10 on ig. Whatever is bugging your elbows I suspect squats aren’t part of it, or at least in doesn’t look like it. Your wrists aren’t cocked and your elbows pull in, not forward. Unfortunately my only experience with shit elbows is from squats and pull-ups, so I’m not sure what fixes to apply if bench is the cause. Maybe using neutral grip for your pressing if that’s a possibility? An American press bar would be the ticket. Failing that false grip may be useful, as could a fat bar.
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Im still really happy with this set.
Could try using the new fat bar.
The gym might be getting a american press bar, But its not gonna be there for some time.
Thanks for the tips to, Ps thanks for the follow!
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Safety bar squats
4x8 - 80kg
FUCK These where hard! Safety bar squats are so much harder then normal ones… I can feel myself fighting to stay upright. I love it! Gonna try and get these into the programming.
Bench AMRAP DAY
so, havent properly benched for about a week… Wasnt expecting much, wanted to get atleast 5-10 reps.
92kg x 1, 1 fucking rep.
Eh, theres still the deadlift amrap to redeem myself, well see how that goes.
After this deload im gonna really focus my attention on the squat/deadlift, And let bench just slowly rise along with 'em. I think if i peak, and everything goes well i’m good for a 115-120kg bench, so thats fine for me atm. Need to get that deadlift up to par…
EDIT:
This is if my elbow is feeling fine to haha
Everytime i try the frog it feels like my ballsack is about to be torn in two.