Fuck. Yeah.

I'm sick right now- low energy and congested, but like so many great lifters before me, I decided to lift some heavy fucking weights anyway. I realized it was my last chance to workout this summer at 24 hour fitness and it was time for some PR's.

Squat

45 x 10

135 x 6

225 x 3

275 x 2 (added wraps and belt)

325 x 1 @ 7

375 x 1 @ 8

405 x 1 @ 8+/9- slightly high, but really easy

425 x 1 @ 10/10+ (10 pound PR) definitely sunk this one deep, but both knees came in and the bar may have dipped on the way up. It didn't feel overwhelmingly heavy, just heavy enough to break down my form.

Sumo Deadlift

135 x 6

225 x 3

315 x 2 (added belt)

365 x 1 @ 8

405 x 1 @ 8+

435 x 1 @ 9+

455 x 1 @ 10 (15 pounds off my PR, but most I've hit since mini meet) this was not an all out effort, but it felt heavy in a shitty way. Sumo used to only feel heavy on the ground, but now that I don't have that issue so much anymore it feels very heavy throughout the whole lift.

well since I didn't hit a sumo PR I thought at least I could hit a conventional PR

Conventional Deadlift

405 x 1 @ 8 (10 pound conventional PR)

445 x 1 @ 9 (50 pound conventional PR)

475 x 1 @ 10+ (85 pound conventional PR, 5 pound all time PR) This one was really hard. I tried twice and couldn't pick it up the first time, but then I decided to pick it up. The lift was shaky between shins and knees, but lockout was smooth. I was struggling to hold it at lockout, but I think I held it long enough for a down command. I think I may switch to conventional, but for equipped I will use sumo because my suit is wide stance.

foam rolling, transversus, stretching

Luke 9-1-11 Deadlift

Another shitty deadlift day. Looks like I may need to lift equipped to qualify for nationals as a 165, because RAW I really need at least a 450+ deadlift.

Sumo Deadlift

375 x 3 @ 9

405 x 3 @ 10

435 x 1 @ 10 I knew I wasn't gonna get this for 3, but I wanted to lift something heavy(ish)

Conventional Deadlift

315 x 3 @ 8-

365 x 3 @ 9

395 x 3 @ 10

I was pissed about how shitty my recent deadlift workouts have been so I tried conventional deadlifts to see how I was at them. The hardest part was about 3 inches from the floor to just below my knees and lockout felt super easy.

Hamstring Curls

why are these so hard x 80 pounds x 8 x 3 sets

Hyper extensions

BW x 50

Abs

8/30 Deadlift

Warmed up with some back extensions and a lot of stretching. My left hamstring was super tight, so that may be having an effect on my hip problems.

Deadlift:
135x5x3
185x5x2
245x2
295x2
335x1
385x1
425x1 @9ish
335x5x5

Sumo Deadlift:
245x10x3

Chins:
30 reps @ BW

Abs

OMG so tired. Since I have no squatting to do, I decided to go all out with the deadlifting. 425 wasn't too bad - just slow off the floor. Suprisingly sumo pulling does not bother my hips, so I will use it to maintain leg & glute strength. 10 reps were a mistake though. 5x5 is a better choice.

Return of the Scalene 4/29

Deadlift (Sumo)
405 x 5 at 8
445 x 5 at 9
465 x 4 + f PR f;ljsdng;lasng lkjanga;lsgna;gansg;jabnsgkadsjbfdkfjh;oi;roweiqt

I was too pissed about how slow I pulled the 5th rep that I just dropped it instead of trying to hitch it. 445 felt easy and I would have felt like a sandbagger if I didn't try 465. Oh well. Sumo feels nice though :)

SS Box Squats
220 x 5
260 x 5
260 x 5

Ultra Wide Sumo Deadlifts
355 x 5
355 x 5
355 x 5

Supersetted 35lb kettle bell pull thrus w/ supermans
3 sets of 30 / 3 sets of 10

4/28 Deadlift

Sumo Deadlift:
135x5
225x5
265x5
315x5
335x5
355x5 PR?

SSB Box Squat:
170x5
190x5
210x5
220x5, 5

SSB Good Mornings
Farmer's Walks (around the track - 3 drops)

A wonderful day of Safety Squatting.

3/31 Squat

Squat:
135x10
185x8
225x5
255x3
285x7

Sumo DL:
135x8
185x5
225x3
275x1
295x8

Shrugs:
135x20
225x10
275x25

Week 3 Squat 2

Squat:
135x5
185x3
225x3
245x3
255x3
265x3
275x3
295x1, 1

Sumo Deadlift:
275x3
295x3
315x3

Barbell Row:
135x8
185x5
205x5
225x5
245x5 (matches PR)

Hammer Curls 3 sets

Tried to make the squats as fast as possible today. 225-265 were the fastest, and I kind of gassed out on 275 and 295. Did sumo deads to let my low back rest, and I found that I was super weak at doing them properly (no stiff-legging). Squat assistance? I think so.

Deadlift

Sumo Deadlift

345 x 5 -not easy

365 x 5 -tough, almost failed the last rep

Conventional

345 x 3 -wanted to try this out just to see how different it would feel after pulling sumo and it felt much faster and easier than 345 sumo, I'll probably be switching back next week

Still legged deads

275 x 5

295 x 5

GMOPs (pin 9)

no belt

185 x 5

205 x 5

225 x 5

Barbell shrugs

405 x 8, 8 -grip gone from deads

Dumbbell rows

132 x 8, 8

Deadlift

Deadlift (sumo)

335 x 5

355 x 5 (video)

Stiff legged deads

255 x 5

275 x 5

285 x 5

Zercher squats

165 x 5 (belted)

185 x 5 (unbelted) -abs felt it

195 x 5

Barbell shrugs

405 x 10

455 x 10

505 x 10 -PR, but this was mostly leg drive and not much shrug

Dumbbell rows

132 x 12, 12

1 set of Medicine ball abs

Deadlift

Edit: updated with videos.

Deadlift (sumo)

375 x 1

405 x 1

Form still sucks. Kyle took videos to prove it.

Good mornings off pins

225 x 5

235 x 5

245 x 5, 5

Hang cleans

135 x 3, 3, 3

Supa Dupa Abs

Deadlift

8AM final this morning, lack of sleep, 2 final reports due tonight = 4 personal problems -PR

Deadlift (Sumo)

355 x 3

375 x 3

315 x 2, 2, 2 -form work

For some reason I feel a little more reluctant to load my hamstrings quickly on sumo deads. I didn't have too much of a problem doing it on conventional deads. Maybe I should man up.

An Olympic lifter was hogging the platform so I scrapped block pulls. Also, I was too damn lazy to set up the blocks anyway.

GMOPs

205 x 5

225 x 5

235 x 5, 5

Standing abs

100 x 5, 5, 5(slow reps)

Sumo Videos

335 x 5


375 x 2

Losing My Sumo Virginity

Pulled sumo today for the first time with more than 225. Kyle took a couple of videos that I'll embed later so everyone can make fun of my form.

Sumo Deadlift

335 x 5

355 x 3

375 x 2

Hips coming up too early and all that other bad stuff. But now I'm slow off the ground and lockout is slightly easier (opposite of conventional). I'm going to try and improve these over the next few weeks before I decide whether I'll commit to switching to sumo style (sorry Misael, Greg, and Terence..I might have to conform :(

Block Pulls

335 x 5

345 x 5, 5

GMOPs

185 x 8

195 x 8

205 x 8

Pull throughs

50lb x 8, 8, 8

Standing abs

100 x 3 sets of 5 (slow reps)

Met a new incoming freshman lifter named Nick today. He's a really nice guy and is very interested in powerlifting. He seems to have a good amount of knowledge already and he just started a 13 week Sheiko cycle. He said he totals around 1300 raw so he's a pretty strong dude as well. Also, he has a bunch of equipment like farmer's walk handles, boards, bands...and a PROWLER!!!! (I don't know how to do blinking text but if I knew, I'd definitely invoke those skills here)

7/14 Squat/Deadlift

Front Squat:
165x3
175x3
185x3

Sumo Deadlift:
315x5
365x1, 1, 1

DB Swings:
100x8, 8

Just getting back into the leg workouts. I went with a narrower than usual stance on the sumo deadlifts, and it felt pretty good. And I really really suck at front squats, so I guess incorporating them is a good thing.

Post training bodyweight: 233lbs! PR (with shoes)

05/20/10 Squat/DL

This was a long session due to general busyness within the gym and some bumper plate issues. So it limited the volume of the session. But what was completed made me feel great with where my suited squat and DL are going. Purposely held back a little in the squat (as in not going for more singles at heavier weight) to have something to build off of for the weeks to come.

Suited Squat:
405 x 3 @8
455 x 2 @8.5
475 x 1 @8.5 (with knee wraps)
495 x 1 @9 (with knee wraps)

Sumo DL off blocks (~2” below knee):
465 x 3 @8.5 (bumpers are too thick which made the weight distribution really funky)
485 x 1 @9 (was going for 3 but again the bumper issue cause some problems)
515 x1 @9 (switched to regular plated and due to time just went for singles)
535 x 1 @10 PR

05/13/10 Deadlift

My deadliftijng epiphany continues. I have the same width stance but flare out my feet a little more to open up my hips. I am also pre-loading my hamstrings more than I used to - and this has made all the difference. In the meet I last did, which was about a month ago, I only got 501 and it was @ 10 RPE. So 475x3 @ 9 (I almost gave myself an 8.5 for it but it wasn't quite that smooth) is huge for me.

Suited Sumo DL (straps down)
455 lbs x 3 reps x 1 sets @ 8 RPE
475 lbs x 3 reps x 1 sets @ 9 RPE

Good Mornings Off Pins (Pin #11)
275 lbs x 5 reps x 1 sets @ 8 RPE
295 lbs x 5 reps x 1 sets @ 8 RPE
315 lbs x 5 reps x 2 sets @ 9 RPE

Pause Squats (3 sec)
255 lbs x 3 reps x 3 sets @ 8 RPE

Total Workout Time: 2h

BW: 181.8

04/29/10 Squat and DL

Legs were really sore from the volume on Monday. Good workout despite though - have never doubled 365 before. Still working up on the GMOPs but the back it feeling better and getting stronger.

Squat

355 lbs x 2 reps x 1 sets @ 8.5 RPE
365 lbs x 2 reps x 2 sets @ 9 RPE

Sumo Deadlift

361 lbs x 5 reps x 1 sets @ 8 RPE
371 lbs x 5 reps x 1 sets @ 8 RPE

Good Mornings Off Pins (Pin #11)

275 lbs x 8 reps x 3 sets @ 8.5 RPE

Finished up with some banded hamstring curls.

Total Workout Time: 2h

BW: 183.0

11-8 MAX DEADLIFT

Deadlift

95x5

135x3

135x2 sumo

185x1

185x1 sumo and the rest I did from this point on were sump

205x1

235x1 PR

265xfail I couldn't start the bar moving, I started using the belt at this point

251xfail couldn't get it moving

221x1 easy

236x1 slow PR

251x1 slow PR

265x1 easier to start PR

280x1 PR

300x1 PR!

I felt really good about hitting 300. I was having a lot of trouble starting the bar moving, but once I got it off the ground it felt easy. 300 was the first weight that actually felt heavy once I got it moving. I was tired from doing so many attempts, but I think I could max higher if I started lifting the way I finished.

Lunges

95x8 each leg

115x8 each leg x 2 sets

Abs

stuff that hurt to do on the GHR rack with weight situps with weight on a decline bench, 4 sets

This brings my totals to

Lift: Max this week (Max All Time) *goal*

Bench: 205 (215) *225*

Squat: 205 not deep enough (215 with possible depth) *275*

Deadlift: 300 (300) *375*

Total: 710 (730) *875*

Deadlift

Deadlift
Conventional:
warmup
285 x 3, 3, 3, 3

Sumo:
205 x 5
225 x 5, 5
This was my first time trying the sumo stance. They felt awkward. Probably looked awkward too.

Glute ham raises
BW x 4 x 10

Kneeling abs
87.5 x 12
95 x 10, 10, 10

Training 6/19/09

No more fever, but still sick enough that this was a very hard day.

OLY:

P.snatch: 65x6x3
P. Clean + jerk: 85x4x3

Took more rest, as I was fucking dying doing this. The fast cardiovascular stuff is the hardest when sick.

DEADLIFT:
135x3, 185x3, 225x2+Fail

DB BENCH:
25x6?, 30x6?

BENCH:
65x5, 85x5x5

Even this felt easy enough, but was hardly the day to move up. Next time.

DEADLIFT:
135x3, 185x3x5

Light sets across for strict form work. nathans asked if I was actually pushing my knees out during sumo, which I was not, then did on the last set and boy, the difference. 'i learned something today'.

Stretch, foam rolled hips, back.


The beginning was brutal, but I'm glad I stuck through it.