Sumo dls…
Warm/ramp ups
10 - 32.5 kg
8 - 37.5 kg (next workout 40)
6 - 42.5 kg (next workout 47.5)
4 - 52.5 kg (next workout 55)
2 - 63.5 kg
1 - 75 kg
Working sets
65 kg - 10 sets x 3 reps
1st set, that 65kg felt really heavy, thought I was in trouble. But the easiest sets were funnily enough, sets 8 - 10, its like someone took off some weight when I wasn’t looking. I thought my mobility would suffer again, since its been 4 or 5 days since I last dl’ed, but that too was fine. I think my grip on my left hand is a bit wonky though.
Sumo dls…
Warm/ramp ups
10 - 32.5 kg
8 - 40 kg (easier than I thought)
6 - 47.5 kg
4 - 55 kg (oof)
2 - 65 kg
1 - 77.5 kg (oof)
Working sets
67.5 kg - 10 sets x 3 reps
Mmmm needed the iron comfort.
Again I didn’t feel the 67.5kg until the 5th set, not sure what it is about those first couple of sets, but they always feel heavy, then the last few sets are a piss. The warm ups are usually grand.
Alright didn’t really follow the plan, but I had fun nonetheless. And it took probably less time than I normally would on those 10 sets of 3 reps for dls.
Superset - 4 x 8
A1 Landmine squats - 10kg
----A1a - bar at chest level
----A1b - bar at hip level
A2 DB Real rows - 8kgs
B1 DB Presses - 7kgs (palms facing forwards, seem to be ok on the shoulder)
B2 Step ups (BW)
C1 KB swings - 24kg
C2 KB Dl’s - 24kg
D1 DB Floor chest presses - 7kgs
D2 Walking lunges
Didn’t know the gym had a prowler, it has been hiding underneath the plyo boxes. So having never done it, and always wanting to.
5 rounds
30 plates kg - lower level - one way
40 plates kg - chest level - the other way
(i can never count properly)
Er I think the prowler weighs 34kg? So 64kg and 74kg, on astro turf , not as strong as I figured I would be. The lower level got my right shoulder a bit though, and I feel the lower one more in the quads. I wanna work my buns more.
Need to remind myself not to do anything ‘different’ the day before deadlifting. Took way too long to do warm ups & the ramp ups were hard enough. Shook things up a bit on the working sets.
Sumo dls…
Warm/ramp ups
10 - 35 kg
8 - 40 (oops should’ve been 42.5 kg)
6 - 50 kg
4 - 55 kg
2 - 67.5 kg
1 - 80 kg
Working sets…10 sets x 3 reps
70 kg -
sets 1, 6 & 8 were paused deadlifts. fun and not so fun, but certainly got a head rush. the rest were normal tempo, but they sure felt lighter after the pauses.
72.5 kg -
sets 9 & 10
I’m assuming you pause your deads at your sticking point, is that mid-shin, just above the knees? How long do you pause for?
My weak point is breaking the bar off the floor, so I have to perform my pauses with the bar stationary on the ground. I’m very good at these, my longest pause so far between reps is just under two years.
Sumo dls…
Warm/ramp ups
10 - 35 kg
8 - 40 (oops should’ve been 42.5 kg)
6 - 50 kg
4 - 55 kg
2 - 67.5 kg
1 - 80 kg
Working sets…10 sets x 3 reps
70 kg -
[/quote]
Warming up to a weight heavier than your sets? Never seen that before.
[/quote]
I got the idea from this, percentages are not exact but close enough.
So far its kind of fun, I do only 2 days of dls trying to get my strength back without do any other lifts. I would like it better if I could find someone to take the damn plates on and off for me, especially when the racks/platform is full and I have to drag the weights some where else.
I’m assuming you pause your deads at your sticking point, is that mid-shin, just above the knees? How long do you pause for?
[/quote]
I was just experimenting. But yes I’m slower off the floor, especially those first few sets. I had paused just below the knee for er 1 or 2 seconds.
[quote]FarmerBrett wrote:
My weak point is breaking the bar off the floor, so I have to perform my pauses with the bar stationary on the ground. I’m very good at these, my longest pause so far between reps is just under two years.
Glad to see you’re still in one piece.
[/quote]
I see your sense of humour is still strong though Thanks I’m trying to stay in one piece.
Sumo dls…
Warm/ramp ups
10 - 35 kg
8 - 42.5 kg
6 - 50 kg
4 - 57.5 kg
2 - 67.5 kg
1 - 72.5 kg (oops couldn’t count, was supposed to be 82.5, was wondering why it felt so easy)
1 - 82.5 kg
Working sets…10 sets x 3 reps
72.5 kg
Everything felt surprising easy, but surprisingly sloppy too. And now left adductor is twingy. Anyway might as well clean up the form next dl session before moving onto 75, oh well.
Your DL weights are steadily climbing. Good for you!
How do you know your form is sloppy? Do you video? I think it’s a good idea to fix form before the weights get heavy. But I’m probably more injury-prone than most.
[quote]kpsnap wrote:
Your DL weights are steadily climbing. Good for you!
How do you know your form is sloppy? Do you video? I think it’s a good idea to fix form before the weights get heavy. But I’m probably more injury-prone than most.[/quote]
Yes I should video myself, one of these days, usually running in & out of gym at lunch time, and I’ve always been crap at viddying myself. Think I maybe starting to low in the position too, so maybe the sooner the better.
I could just feel my form was sloppy, could feel the bar moving away from me & just wasn’t concentrating. And not making sure it was going up the shins, ya know beginner crap like that and all.
Ugh feeling pukey, had heart burn to begin with. Thought I was actually going to get sick
Prowler pushes…5 rounds
Low - 30kg plates
Chest level - 45kg plates
Ok chest level was harder today. I’m not even sure what muscles I could feel working, all I could feel were my lungs. I miss exercising at night where I could just eat a big meal and go to straight to sleep, not have to go back to work & cycle home.
Um I thought the prowler pushes were not supposed to make you sore. Guess I just have to get used to them. Anyway feeling a nice pump in the legs alright, trousers were a bit tight around the thighs.
Good mornings - 3 x 15 empty bar
Band BW box squats - 50 (need to do these every day I think)
Might actually do some active recovery yoga tonight, have not had a chance in awhile.
This workout was brought to you by “FUCK YOU problems!” Everything felt really light, easiest session yet. Although the bar in my hands felt slippy.
Sumo dls…
Warm/ramp ups (hmm again percentages are off but couldn’t remember what I was supposed to lift)
10 - 35 kg
8 - 42.5 kg
6 - 55 kg (oof)
4 - 60 kg
2 - 70 kg
1 - 82.5 kg (ok let’s try that again, my grip was unevenly spaced)
1 - 82.5 kg
10 sets x 3 reps…
1, 3, 5 - 72.5 kg
2, 4, 6 - 72.5 kg (pause below knee)
9, 10 - 75 kg (sure why not)
Some messing with GM’s, V walks & lunge pass thrus
Hmm before I even started the ramp up, heart was racey??? Maybe just nerves.
Sumo dls…
Warm/ramp ups (a wee little harder, think I’ll keep it here for awhile)
10 - 37.5 kg
8 - 45 kg
6 - 52.5 kg (oops again, supposed to be 55)
4 - 60 kg
2 - 70 kg
1 - 85 kg
Working sets…10 sets x 3 reps
75 kg
Good Mornings…
3x15 - 20kg (or rather empty bar)
Ok a videoed myself, well sort of, can’t quite get a good angle. Can only really see that perhaps I don’t maintain the bar path close enough, its not too far out, I think I have to play with hand distance.
Had to share prowler, so had to go chest first then lower level, which makes lower level harder I’m really beginning to see why people hate doing these. I don’t seem to ever feel right after doing them.
Prowler pushes…5 rounds…
Chest level - 45kg plates
Low - 30kg plates
Reverse lunge pass thrus (very clumsily I might add)…
2 x 30 - 8kg
Thanks I’m trying to stay in one piece.
I’m really beginning to see why people hate doing these. I don’t seem to ever feel right after doing them.