Training Journal for Geek

[geek23ka]

Solid numbers G, how do you like benching with chains? Have you tried bands?

i love benching with chains.

i asked rich about bands and he is not too impressed with band benching except in the case of training for athletes (football players etc) or training for geared lifting, for which westside was designed. he said he could see use applied to the deadlift, but i've never done that, either.

i've never even deadlifted with chains! i gotta try it someday.

[jjeane]

Nice bench PR Geek! You are AWESOME!!!

Your squats are coming along. I admire your goals and hard work!

[geek23ka]

Nice bench PR Geek! You are AWESOME!!!

Your squats are coming along. I admire your goals and hard work!

hey jani!! <3

thanks. you know i admire how hard you work at lifting and life.



so today was conditioning. i am not beating myself up like rich used to. i took control of the conditioning bc i was feeling too worn out to be a good parent and wife. wanted to sleep and sit on the couch too much. so i cut back. for slower conditioning progress but for family fun!

prowler sprints +180 lbs
10x20 yards

the first few rounds also had bench pressing and lunges inb etween sprints, but i gave that up. lol

[jjeane]

Geek, the fact that you continue to do conditioning amazes me. And you even add weight to the damn prowler! Beast!!

[thehobbes]

i love benching with chains.

i asked rich about bands and he is not too impressed with band benching except in the case of training for athletes (football players etc) or training for geared lifting, for which westside was designed. he said he could see use applied to the deadlift, but i've never done that, either.

i've never even deadlifted with chains! i gotta try it someday.

Interesting difference in application. OMG DL with chains, that would be torturous! Would also have to be extra careful I'm sure. From time to time I see people at the gym taking those Spri stretching bands, and rigging them up in bp, always cringing thinking I'll see some horrific accident since those bands are not designed for much weight.

Geek, the fact that you continue to do conditioning amazes me. And you even add weight to the damn prowler! Beast!!

^^^THIS

[geek23ka]

deadlifting sumo style is torturous! just did my first sumo deadlifts today and ummm. hard. very hard.

deadlifts (conventional!)
155x4
185x4
215x4x2
245x4x2

bench press
75x5
90x5
105x4
115x3x2
120x2x2
130x1
120x2x2
115x3x2
105x6
90x8
85x10
75x12

sumo deadlifts
just to try something different and to see what this was all about
135x1x2
155x1x2
185x1
195x0
195x0
195x1
200x0
200x1

WEIRD. it's a weird lift. and hard to do. i'm gonna keep at it because i think it's gonna help me with pushing through my conventional sticking point, which is the floor and right off the floor.

DB flyes
15x10x4

done.

[geek23ka]

Interesting difference in application. OMG DL with chains, that would be torturous! Would also have to be extra careful I'm sure. From time to time I see people at the gym taking those Spri stretching bands, and rigging them up in bp, always cringing thinking I'll see some horrific accident since those bands are not designed for much weight.


^^^THIS

yeah, he's not opposed to bands or anything, just thinks that it won't be useful for me or most other raw benchers. with geared lifting the shirt takes care of the first couple of inches off the chest and then you have to be able to match that acceleration/force and get it the rest of the way up, which is why band work is so good for that.

HOW DO YOU PEOPLE SUMO???

[kaleida]

HOW DO YOU PEOPLE SUMO???

lol I feel the same way about conventional deadlifts though...feels like my shins are in the way of the bar or something, forcing me to start with the bar too far forward, for me it's a weird angle to lift from. I think it's good to get outside the comfort zone every now and then though!

[jjeane]

I tried sumo DL and I thought it felt weird. But I didn't stick with it long enough.
How much have you added to your bench in the last 6 months Geek? it seems like it has been a lot!

[ilovethe80s]

I didn't realize you never tried sumo before. you think we get confused trying to squat, wait till you get going with the sumos lol. Well, some people pick it up really easy. Maybe you will be one of those people after a few sessions

[thehobbes]

HOW DO YOU PEOPLE SUMO???

Short arms of peace, how do you people convo without your knees exploding as you contort yourself into a pretzel? I honestly seem to do some weird combo of sumo/convo but it works for me. I think of myself as a frog + a crane, that seemed to help matters in the DL department.

[ilovethe80s]

I think of myself as a frog + a crane, that seemed to help matters in the DL department.

A frog and a crane - it's brilliant. I'm so using this for sumos this weekend.

[geek23ka]

lol I feel the same way about conventional deadlifts though...feels like my shins are in the way of the bar or something, forcing me to start with the bar too far forward, for me it's a weird angle to lift from. I think it's good to get outside the comfort zone every now and then though!

i do, too. it's why i tried it. i can feel muscles working that don't often work. all outside of my hip/around my glutes. pretty cool.

I tried sumo DL and I thought it felt weird. But I didn't stick with it long enough.
How much have you added to your bench in the last 6 months Geek? it seems like it has been a lot!

it does feel weird. and really hard. i am going to try and force myself to do it for a few lifts every wednesday. no big sessions or anything, but regular enough to try adn get used to it.

i'd have to look back, but back in september i got up to 120x4, but couldn't get 125. then i lost momentum and went back down to 115 as my max in february. the 130 today was easy for a single. i could have done a double and i also could have done 135 but it wasn't in the plan. my coach has really helped me. he works some kind of magic, swear to god. my lats are fully engaged for my lifts. i get a decent bar path about 66% of the time on my heavy lifts (miracle as far as i'm concerned), and i can use my lower body. i still need better coordination with lower body and the push up.

my goal is getting 70kg by november.

I didn't realize you never tried sumo before. you think we get confused trying to squat, wait till you get going with the sumos lol. Well, some people pick it up really easy. Maybe you will be one of those people after a few sessions

i tried it for one lift way back in 2012 but i immediately backed off. hated it. i still dont like it, but i really want to at least use it for more hip strength.

Short arms of peace, how do you people convo without your knees exploding as you contort yourself into a pretzel? I honestly seem to do some weird combo of sumo/convo but it works for me. I think of myself as a frog + a crane, that seemed to help matters in the DL department.

awww, trex pretends to be a frog and a crane. LOL so flippin cute.

A frog and a crane - it's brilliant. I'm so using this for sumos this weekend.

i am just trying to open my hips and get my grip right. i can't even begin to think of froggies and birdies. how do y'all deal with no knurling where you should grip?

[kaleida]

I see two choices with sumo deadlifts: wide sumo with feet & knees pointing mostly out, torso more upright, butt going down instead of back (like the frog & crane...great analogy!!) ... or barely-sumo with feet and knees just barely outside the arms, and feet & knees pointing mostly forward, torso less upright, butt going back instead of down. I think the barely-sumo version uses less hips and more back strength, wide sumo uses more hips and less back. I like both

[kaleida]

how do y'all deal with no knurling where you should grip?

Usually I end up with some of my fingers on the knurling and some not...it sucks but what can you do? Does your gym let you use chalk? That helps so much. I just got some liquid chalk too because random gyms I find while traveling don't usually let me use chalk...I haven't tried it yet though.

[thehobbes]

A frog and a crane - it's brilliant. I'm so using this for sumos this weekend.

Heehee! Glad I could help.

how do y'all deal with no knurling where you should grip?

Hook grip, srs, pretty much only my last two fingers are on the knurling which would be difficult if not for hook grip, could always do over-under, straps, versas, etc if that's the only thing keeping someone from doing sumo. Again, mine is a weird combo of convo/sumo, one day I just said ok let me get into a position that feels strong and where I can keep good form regardless of this list of things I'm supposed to try and do. I don't really suggest that for most people, though it's nice to try it and see what happens.

[lochinvar76]

You know, I fought with deadlifts and form for many months and then it was mentioned that my long arms and short legs meant that I could be built to pull sumo. Started doing them and I love them. The one trick that I found to learning sumo is to initially begin working the lift from 4" blocks. You have to learn to rotate your knees outwards and drive your pelvis in towards the bar. Raising the bar up just a touch off the ground helps initially while you learn the stance and gain the necessary mobility.

As for gripping the bar where there is no knurling... can't help you there. I'm pretty damn wide and can still grab the knurling doing sumo. If I couldn't, though, I'm sure it would be time to chalk up and use that dreaded hook grip.

[kaleida]

Again, mine is a weird combo of convo/sumo, one day I just said ok let me get into a position that feels strong and where I can keep good form regardless of this list of things I'm supposed to try and do. I don't really suggest that for most people, though it's nice to try it and see what happens.

I did the exact same thing..."forget all those body part cues, how can I just push the floor?" and ended up with the same sumo/conventional hybrid stance. It kind of looks like sumo from the front but conventional from the side...it feels really natural to me

[thehobbes]

I did the exact same thing..."forget all those body part cues, how can I just push the floor?" and ended up with the same sumo/conventional hybrid stance. It kind of looks like sumo from the front but conventional from the side...it feels really natural to me

BOOM! Shall we be the pioneers for the "Hybrid DL Ladies Pulling 3 Plates" Crew?

[kaleida]

BOOM! Shall we be the pioneers for the "Hybrid DL Ladies Pulling 3 Plates" Crew?

Yes! I like that idea
Plus a lot of women have wider hips compared to shoulders and I think that is definitely one of the reasons why hybrid stance feels more natural to me than conventional... none of those "what type of deadlift should you do" articles take shoulder/hip width into account, but for me it's a big reason why this stance fits me better.

[beatha]

Hi G . happy 4th of july may you have a fun, fireworks filled weekend with the fam.

i drooped by here for a hot minute yesterday and read all the sumo talk... i was tempted to try it today for about 5 min even watched a few vids but lol na seemed too foreign for a quick lunch session anyways i your training looks to still be going awesomely

[geek23ka]

bench
barx10
70x5
85x5
105x3x2
115x3x5

Squat
barx5
100x5
120x6x2
140x5x5
160x3x5

Bench
100x5
100x3
115x2x5

Good Morning - military stance
135x5x5

[vanillabn]

bench
barx10
70x5
85x5
105x3x2
115x3x5

Squat
barx5
100x5
120x6x2
140x5x5
160x3x5

Bench
100x5
100x3
115x2x5

Good Morning - military stance
135x5x5

Hey you! Nice workout. What's the military stance for Good Mornings? I haven't heard that before.

Hope you have a Happy 4th of July!

[thehobbes]

Strong bench sets, I like splitting it like that, total of 5x5 at 115. Have you thrown up a plate yet? If not you should be right there by the looks of it.

[ilovethe80s]

I grip the smooth silver for both sumo and conventional. Chalk doesn't seem to want to build up there which makes it tough. I just use versa grips if I am doing something and don't want slippage be a factor, I never lose my grip if I can hold knurling or even a less slippery bar.

You are definitely good for a plate on bench! It's there for you anytime you are ready to take it

[thehobbes]

You are definitely good for a plate on bench! It's there for you anytime you are ready to take it

Attack that 135 like I would attack a giant dancing piece of bacon, doooooo ittttttt!!!!

[serinebean]

I hate sumos. I am not built for them. Short people seem to dominate that one. Or is it just me?
Sorry Ive been mia.

Your workout looks perfect. I love simple routines that get it did.

You can do a plate. Just have someone sneak it on
I used to fear them because of the size, but once I got past that it was all good. Do it for me!!! lol!

[kaleida]

I hate sumos. I am not built for them. Short people seem to dominate that one. Or is it just me?

I think you might be on to something...if I were taller maybe I could reach the bar in a conventional DL without feeling like my shins are in the way!

[serinebean]

I think you might be on to something...if I were taller maybe I could reach the bar in a conventional DL without feeling like my shins are in the way!

I did a biomechanics project on deadlifts, I only had 4 subjects mind you, but I used dartfish to compare different variations of deadlifts on different body types....it 'seemed' like taller people had a harder time getting into position and lifting effectively.
Conclusion: more research needed in this area lol! I am sure there is someone smarter who can rattle off all the whys, but as an observation I think we are correct

[ilovethe80s]

Also curious about military stance Gm - feet together?

And a big internet hug to thehobbes - tried the frog/crane cue on sumo block pulls tonight and boom - PR