Reply With QuoteNoooooooo......ooooooh well. Best of luck.Originally Posted by Vince Cifani
You have my attention.especially that I've really got the knack of it now (more on that later.)
✓ Member
08/07/2017
Training at Gold's again.
1. Squat w/belt:
I couldn't warm up past 315. Not only did my thighs hurt, in a general sense, but my right adductor was feeling extremely tight and sore. I had this problem shortly before Raw Nationals in 2015. It's originally an injury in high school when I slipped on a wet floor. It didn't heal well, so it's a little late for the Bill Starr protocol. I'm not sure what I'm going to do about it, but I did get an answer from Mike about sumo training and leg soreness.
I'm going to first try doing my deadlift assistance work at the end of the week, conventional style to give my thighs a break. (I don't have time to do that session this week, anyway). If that's not enough, I will do some of my pulling conventional style on my main deadlift day, as well.
From what Mike's saying, it will take time to adjust to sumo. My problem last time I tried sumo was that I just wasn't patient enough.
2. Competition raw bench:
245 x 1 @6
260 x 1 @7
275 x 1 @8
275 x 1 x 9
E1RM: 299 (+5.5)
Bench is still progressing nicely. Working on not flaring too early.
3. Wide-grip bench:
205 x 4 @6
220 x 4 @7
230 x 4 @8
230 x 4 @8
230 x 4 @8.5
230 x 4 @9
E1RM: 274 (+6)
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Noooooooo......ooooooh well. Best of luck.
You have my attention.especially that I've really got the knack of it now (more on that later.)
✓ Member
I knew you'd be disappointed.
08/11/2017
1. Sumo deadlift w/belt:
430 x 1 @6
460 x 1 @7
480 x 1 @8
E1RM: 522 (+6)
2. Conventional deadlift:
335 x 5 x 6
I decided to do all my volume work with convention to let my thighs recover. I'm going conservative with the weight for now.
3. 2-count bench:
250 x 1 @6
255 x 1 @7
265 x 1 @8
245 x 4 @9
220 x 4 @7.5
220 x 4 @8
E1RM: 288 (+5)
4. Lunges:
105 x 4 @6
115 x 4 @7
125 x 4 @8
125 x 4 @8
125 x 4 @8
125 x 4 @8
E1RM: 149
The challenge with lunges is keeping my balance, not so much the weight on the bar.
Right adductor was still hurting pretty bad.
✓ Member
08/14/2017
1. Squat w/belt:
385 x 1 @6
405 x 1 @7
425 x 1 @8
365 x 5 @8
E1RM: 462
Adductor was feeling a little better so I tried a little squatting. I went slow and didn't rebound very hard out of the bottom. I'm actually surprised I was able to get up to 425.
2. Competition raw bench:
250 x 1 @6
265 x 1 @7
280 x 1 @8
285 x 1 x 5
E1RM: 304 (+5)
I got a nasty ab cramp getting off the bench too fast. Otherwise, bench felt fantastic.
3. Wide-grip bench:
215 x 3 @6
225 x 3 @7
240 x 3 @8
240 x 3 @8.5
240 x 3 @9
240 x 3 @9.5
E1RM: 279 (+5)
Member
Now I'm going to start playing around with sumo next cycle, just to mess with you.
✓ Member
You're making me question everything I know. . .
08/15/2017
1. Sumo deadlift with belt:
435 x 1 @5.5
460 x 1 @6.5
485 x 1 @7
505 x 1 @8
E1RM: 549 (+27)
Big jump in strength this week!
2. Conventional deadlift with belt:
345 x 4 @5
355 x 4 @6
355 x 4 @6.5
355 x 4 @6.5
355 x 4 @7
355 x 4 @7
355 x 4 @7
3. 2-count pause bench:
235 x 1 @5.5
255 x 1 @7
270 x 1 @8
260 x 3 @9
230 x 3 @7
230 x 3 @7.5
E1RM: 293.5 (+5.5)
4. Lunges:
120 x 3 @6.5
125 x 3 @7
135 x 3 @8
135 x 3 @8
135 x 3 @8
135 x 3 @8
E1RM: 157 (+8)
5. Chin-ups (GPP):
32 reps in 10 minutes
✓ Member
08/17/2017
1. 2-count pause squat:
290 x 1
335 x 1 @6
355 x 1 @7
375 x 1 @8
365 x 3 @8.5
330 x 3 @7.5
330 x 3 @7.5
E1RM: 407.5 (+65.5)
Depth was right on the borderline. My adductor was tender but I was able to do a full squat workout, so that's progress.
2. TnG bench:
260 x 1 @6
275 x 1 @7
290 x 1 @8
250 x 3 x 8
E1RM: 315 (+5.5)
Felt really easy
3. Military press:
105 x 9 @5.5
110 x 9 @7
120 x 9 @8
120 x 9 @8.5
120 x 7 @10
120 x 5 @10
E1RM: 169 (+4.5)
✓ Member
08/26/2017
1. Squat w/belt:
385 x 1 @6
405 x 1 @7
430 x 1 @8
445 x 1 @9
375 x 3 @7
375 x 3 @7
375 x 3 @7.5
375 x 3 @7.5
375 x 3 @7.5
E1RM: 463.5 (+1.5)
Depth was questionable. I was getting very annoyed and frustrated with my constant depth problems.
2. Competition bench:
250 x 1 @6
265 x 1 @7
280 x 1 @8
295 x 1 @9
285 x 1 @8.5
285 x 1 @9
285 x 1 @9
285 x 1 @9.5
285 x 1 @10
E1RM: 307 (+3)
Very pleased with my bench progress lately.
3. Feet up bench:
190 x 3 @6
205 x 3 @7
215 x 3 @8
215 x 3 @8
215 x 3 @8.5
215 x 3 @8.5
215 x 3 @9
E1RM: 250
✓ Member
08/22/2017
1. Sumo deadlift w/belt:
465 x 1 @6
490 x 1 @7
515 x 1 @8
545 x 1 @9.5
365 x 3 x 8
E1RM: 556 (+7)
Forgot to push my knees out on 545. Should have been a RPE 9.
I also lost my balance on 515 and stumbled backwards after lockout. The trick for me is to keep my hips back while still keeping the weight over mid-foot.
2. Pin press (chest level):
240 x 1 @5.5
255 x 1 @6.5
275 x 1 @8
265 x 3 @9
225 x 3 @6.5
225 x 3 @6
225 x 3 @6.5
E1RM: 299 (+14.5)
3. Squat:
330 x 3 @6
350 x 3 @7
370 x 3 @8
370 x 3 @8
370 x 3 @8
370 x 3 @8.5
370 x 3 @8.5
E1RM: 430 (+4)
Breakthrough! After almost two years of struggling I finally figured out my depth problem. I simply need to let my knees come forward more. I practiced pushing my knees out and forward a lot more and I hit depth easily. I'll have to practice this but at least I now know what to do. What a relief!
✓ Member
08/25/2017
1. Pin squat:
340 x 1 @6
360 x 1 @7
380 x 1 @8
370 x 3 @9
305 x 3 @6.5
305 x 3 @6.5
305 x 3 @7
E1RM: 442 (+23.5)
Depth was no problem, since I now know to let my knees travel forward more.
2. TnG bench:
265 x 1 @6
280 x 1 @7
295 x 1 @8
235 x 10 @9
190 x 10 @7
190 x 10 @7
190 x 10 @7
E1RM: 320.5 (+5.5)
The single with 290 was a little sloppy and loose because I touched a tad high on my chest. Still felt easy. This weight doesn't really feel heavy anymore.
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3. Military press:
105 x 8 @6
115 x 8 @7
125 x 8 @8
125 x 6 @10
115 x 8 @10
95 x 6 @10
E1RM: 169 (+6.5)
Ran out of gas quickly on press. What else is new.
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