It’s a progression so if it’s a bit too much for your nuts right now then you’d probably get more benefit out of other movements or pulling sumo more.
Might look a bit weird but you could try the Frog on your back instead of your belly. This way gravity stretches you out and its a bit gentler than your bodyweight. You can do it anywhere there’s something to lay down on and a wall or other vertical surface to hold your feet against.
Like dis except you have the bottom of your feet on the wall like you are in a sumo stance except lying down nomsayin?
Then you can scoot your butt closer or further from the wall to get at different positions and difficulties, change foot position e.g. base of the wall/touching the floor v up on the wall, toe angle etc. You can apply an extra stretch with your hands or something.
I did these before bed. I’d lay in the bed, scoot down to the bed posts which were the perfect width stance and then fucked about on my phone for a few minutes. Then I moved my butt closer to the bottom. Rinse and repeat.
135kg x amrap got 10 reps, (conventional) Had more in the tank, but straps fucked up, switched to hook grip no chalk, sweaty hands. NOT a good mix. Eh, 10 reps is better then 5, lol.
Sumo is starting to feel better then conventional to be honest, So we might be making the switch soon…
Deload now. Time to give the elbow some rest the upcoming 3 rest days, then see how it feels after deload.
Some eating stuff:
Schools starting up next week, done with my intern ship. Got more then enough hours, Got a good grade.
Gonna try and start drinking more water again, and eating “healthier”
not sure wheter or not i can train today, will try to. Schools on again, so got train travel and stuff.
Picking new exercises for my next cycle.
High pull lat row is my current back one, will probably switch it for a chest supported row. and do it fairly heavy, to increase back thickness and strength.
Current tricep exercise is regulair old pushdowns, Might try something’ something’ different, also keeping the elbow stuff in mind.
Shoulder stuffs bin all over the place, due to first having shoulder pain, then having the elbow pain. Probably gonna do thickbar overheadpress with low weight, Liked that.
some quad/hamstring stuff. Will have to pick still
Gonna suplement this with band pull aparts, all the goodies
Normal bar squats again, Elbows finally not acting up anymore. Still gonna try and be catious of it…
squat: Bunch of singles @6
Bench: bunch of triples
High pull lat row
3-4x 30 seconds planks…
Deadlifts tomorrow, and then next week the “hypertrophy fase” ends now, slowly moving into the “power” fase.
Meat is coming closer and closer STILL got allot of time, BUT it will be there before i know.
Programming is in for the next month, SQUATS ABOUT TO GET EXCITING.
Bench we took a step back due to the elbow pain,
And the deadlift, well its there. Ill see what it does this cycle. Just getting stronger at it.
Week: 1
Pretty much my workout.
Elbow pain is back, and its worse.
Seeing a physiotherapist ASAP.
Gonna take a break from benching, or bench very light, aka sub 60kg.
Did a ton of hammer curls. Tiger balm, and elbow sleeves.
So, this is gonna be a double post in mah LOG,BUT ITS MY LOG SO IDC.
Workout:
Deadlift 4x6 122.5kg < Bitch weight, felt dumb easy. I think practising form so much recently and watching some cues really payed off.
Bench: Huh what?
tried out your tips, and applied the suggested form changes @khangles
No hip pain, just feel some stuff in my lower back (no pain). Took a video:
Gonna start doing normal barbell rows and chin ups.
3x8 rows and 3x5 chin ups
Plans for 2018
As stated before i’m gonna be competing in 4-ish months, 23rd of june is the meet.
With my current progress i’ve got a good shot at placing top 3 looking at last years results.
(and the casual insta stalking of other lifters.) Gonna be competing to put up a total, see where i’m at.
Post meet plans:
I need to lose some BF. It’s that simple, not a ton, just some.
Gonna take 2 or so months to lose some fat, (probably muscle to. ) while trying to maintain strength.
Post cutting plans
Gonna take about 3 maybe more months to build more mass, etc.
My main focus will be lower body mass since i enjoy those lifts the most.
Upper body mass is gonna be trivial to.
Ideally idd like to be a bit leaner then what i’m now, With a bit more mass.
