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beltless high bar -225*5, 240*2, 225*3*2
hammys

bench 160*3*5, 1*4 paused
incline 110x8, felt a pinch in my left pec so I stopped pressing for the night unfortunately. Its nothing now but I didnt warm up properly with the trigger ball and had a...

back fully recovered today.

Squat beltless
185x4, 215x5, 185 5 x 4

incline bench 140 5x3
tricep
bicep
hammys
bailed.

Benched today, my back is still tender but a lot better.

3count pause bench
160*5*3
bb row 110 4*8
dips 10kg*12,12,8
curls 4x10 up to 20s

another ****en hard day.
had to strap up today, i was so lethargic and I just couldnt focus enough to do it raw.

sumo dead 8cm mat
280x 3 raw, 310x 3*2, 310*5
snatch grip 4sec eccentric.
120...

training while sick especially Fridays double session smashed me.

mon
had a massive day of work and no carbs before training. Mistake. I need to stop trying to make that work.

bench paused...

friday pm
high bar no belt185x5 205*5
snatch grip dead 4 sec negative 120*5*4
bb row 100*3*8
face Pull x5
curl 3x5

friday AM
incline bench 100 5 x8
close grip bench 100 3 x8
dips - 12,15,15

Wednesday I was sick as hell and wednesday night barely slept. but I woke up and felt good to go!

Thursday AM
sumo deads 260*1 280*1 300*1 280*2*2
hamstring curl 20s x 3x20 - ruined

worked 5...

I cant do farmers at the moment just due to a jammed up lower back from changing my arch on the bench. I just dont want to be shifting my weight from one leg to the other while my back adjusts to the...

safety bar squat 140x5 170x5 200x3
this crushed my breath out, reps fatigued my back quickly and I think it became dangerous for my old injury. next time, in the mono and singles only.
legs up...

sunday

deadlifted at goodlife... mistake.

****ty smooth thick bars. I dont care they aren't whippy but I got to 260x3 and it became apparent I would tear my hand again.

block pulls. about...

I changed my mind and decided to not do slingshot and instead regular bench.

bench paused 160 3 x 5
incline bench
120x3, 130 3 x3
close grip bench 100 3x8
facepulls 6plates 5x15
pushdowns 5p...

3 sessions since last time.
tuesday
fat grip farmers no weight 10 rounds. grip gave out on last one left hand.

cable abs 4 x15
ghr situps 2 x12
cable face pulls 5plates x5 x 15

wed AM...

feet up bench 140x5 150x5 160x5, 4
3 sec pause bench 170x3x1
farmers 75 kg x 6 rounds
fat grip shrugs 60x30,20,20
dips 30, 20, 15
dat grip tri ext 12.5 x 3 x 12
abs

My last meet i went 310/190/302.5/802.5 @90. All time PBs are 310/210/310 but these are gym lifts at various bodyweights, inside a period of on and off injury.

Ive trained a bunch since, starting...

Upsets in every weight class, except the SHW's obviously. Most contested meet ive ever been in.

This would be the stupidest thing ever. I feel like some people think if they train super hard and survive the hardest programs ( not that this follows any rules of programming - its basically just...

You'll get more leg drive but depending on flexibility wont be as upright as with a wider sumo. Like everything in powerlifting, comes down to how it feels for you. Not after one try, but working on...

In my opinion, and i have actually run a training cycle of them, deficit sumos actually detract from what is most important in sumo deadlifting, positioning. if youre gonna do these, id stick to...