Tweetkeep rollin
TweetPull day 1-Tuesday
*no deads today -annoying piriformis*
Foam roll glutes/lower back/hams/IT Band
Pull ups- various grips, body weight, and some sets with a light band
7 sets of 6-10
DB row
55x10
65x10
75x10
Superset:
Wide grip pulldowns
100x15
120x12
120x12
120x12
Cable rope row high/low
57.5x15
65x12
65x12
65x12
65x12
Seated cable rows
120x10
120x10
120x10
120x10
Machine rev flyes
55x20
55x20
55x20
55x20
I think that was most of it. Forgot to write it all down.
Wednesday- 20 mins sprints
Thursday
AM-
Headed for the gym at 5. There was a train stopped on the train tracks that run through town. Long story short, I was unable to get around so I went to the dam about 5:30 and walked. It was very peaceful and dark. Turned out to be a time of prayer and quiet time with God! I really needed it too!! God always knows best!
Lunch- went to the gym
Push day 2
Bench
45x10
65x8
85x6
105x5
115x5
125x5
130x5
Squats
Bw x 15
45x10
95x8
135x5
155x5
165x5
175x5
185x5
195x5
Front squats
75x10
95x10
105x10
115x10
115x10
DB press
25x12
30x10
35x8
35x7, 25x6, 15x10 all to failure
Side lateral raises
15x12x3 sets
Machine lateral raises
30x12x3
Cable flyes
25x10
20x15
22.5x12
Friday
Pull day 2
Deadlifts
45x8
95x5
135x5
155x5
175x5
195x5
205x5
215x5
185x5
Machine ISO wide rows
150x15x4
Pull ups
5 sets of 8-10
Straight arm pulldowns
42.5x12x3
DB curls
20x10
25x8
25x8
Ab crunches
65x15x2
72.5x10x2
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetHey hey everyone! Just dropping in. Finally worked up the nerve to video some of my deads today. I don't sumo much but today felt like a good day for them. I have also been doing front squats in place of some of my back squats. Worked up to a few sets of 115/120 yesterday. Today I focused mostly on deads as well as some pull-ups and other accessory work. Did sets of 5 up to 225 and then switched to singles. By the time I got to 255- I was SO close and just couldn't get it up the last bit. I know if I wouldn't have done so many working sets before hand, I would've gotten it. So here ya go. Sorry for the odd angle--oh, and I don't know how to make 1 video out of the 3.
235
245
255-fail
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Tweetyour a beast lady. couple of off the wall crititques that should drive your numbers up. remember knees out on sumo just like in squats. dont let them collapse in on you, you lose power and drive that way. 2- widen out your stance outside of shoulder width as well. that will give you more hip drive and also more weight and put you in a stronger position. i will see if i can dig up some good form videos. you should be cranking over 300 for singles no problem at all
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TweetThank you Guns! I'm glad you gave me those tips! I have done mostly con. deads, and SLDL's. I haven't studied the form on sumos though. I did have my feet just inside the outer rings but I could see going wider. I definitely need to work on flexibility too! lol
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Tweetthe sumo and convent arent decided by pref in power lifting it is by build. if you have super long arms and a short torso then convent is normally the way to go. if you have short arms and or a longer torso then you are normally more of a sumo dead person. now from most setup stand points the heal should fall on or outside the rings. almost in a split lol. i will get you the videos i promise but the sumo is super super wide and it takes a ton of hip strength and leg drive more so than the convent. and the convent is driven more off of back strength more so than leg and hip drive.
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TweetThat's probably why I've pulled conventional then...my torso basically consist of ribs and hips. lol I enjoy the variety and learning though!
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Tweetyou never know you may be one of those freaks of nature that isnt built to pull sumo but can do so like a freak beast. i am more of a if it works and feels right then that's the direction i take it. i pull both myself haha
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TweetI hope so! That's the approach I take too! I've recently fallen in love with front squats! New favorite!
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetNice lifts Love2Lift
TweetThank you!
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetHere I go slacking off again...I've obviously been training just not logging. I'll post the rest of the weeks workouts in a few...
Here's today's though.
Deadlifts
Set 1: 45x10
Set 2: 95x10
Set 3: 135x10
Set 4: 135x15
Set 5: 95x50/10 pull up (attempts)-video
Set 6: 135x5 -tried to go back after a few mins break and it wasn't happening lol
Pull-ups & neutral grip pull-ups
6 sets of 3-5
Wide grip pulldowns
Set 1: 70x15
Set 2: 100x12
Set 3: 100x12
Set 4: 120x10
Set 5: 120x10
B.B. Rows
Set 1: 95x12
Set 2: 95x12
Set 3: 95x12
Set 4: 95x12
Set 5: 95x12
Machine Rev flyes
Set 1: 55x20
Set 2: 55x20
Set 3: 60x15
Set 4: 60x12
Set 5: 60x12
Called it quits, muscles were tired! Lol
Forgot to say that the 50 rep set was for a challenge on AM. Figured I'd TRY to keep up with the guys! Lol
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetGood Job on that 50 + 10 !
Tweetyeah that challenge is pretty serious for sure
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TweetThanks guys! It was a fun torturous challenge! I was not near as sore as I figured I would be!
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29