Anthony21's Non-Stop Endeavor for Strength

[Anthony21]

I heard people prefer sumo due to them being able to pull more weight then the conventional way.

I'll be doing sumo for my BBB sets going forward. I'll take some footy also of them.

[mmorton]

I've noticed that women competing at meets pull 250kg sumo.



Just sayin

Haha wonder what she pulls conven?

[Stncldsnake]

I heard people prefer sumo due to them being able to pull more weight then the conventional way.

I'll be doing sumo for my BBB sets going forward. I'll take some footy also of them.

Good stuff Ant, looking forward to the video on that..

[mmorton]

I heard people prefer sumo due to them being able to pull more weight then the conventional way.

I'll be doing sumo for my BBB sets going forward. I'll take some footy also of them.

Heard the same with leg press over squat.

[KenshinH]

Conventional vs. sumo ... depends on your goals.

Because of my physiology, I'm pretty sure I can pull more sumo if I trained it. First and only time I tried sumo, I pulled 405 for a single easily after 385x3x3 (conventional max was 445). It follows that if my goal is to maximize powerlifting numbers, than I should train sumo primarily.

However, my goal is to get stronger by doing deadlifts - not just to deadlift more - so I choose to prioritize conventional deadlifts because I feel it is better at developing overall strength.

Edit:

I've noticed that women and children competing at meets pull sumo. Just sayin

Heard the same with leg press over squat.

Lol some people may be missing your point brah

[mjp202]

I'd pull conventional (or at least incorporate it into my training) if my hip mobility didn't suck so much. As I gradually improve on that front, I hope to work them back in at some point.

Sumo is definitely more ass and less back.

[mmorton]

Well said ken!! Neither is a bad exercise but one is vaaaaastly superior IMO

[Anthony21]

I'm going to stick with conventional deads for my main lift and incorporate sumo pulls for my BBB sets by using my training max for my conventional. I have a goal to get to a 400lb conventional pull (pathetic I know but hey it's my goal).

[tjwoody]

I'd pull conventional (or at least incorporate it into my training) if my hip mobility didn't suck so much. As I gradually improve on that front, I hope to work them back in at some point.

Sumo is definitely more ass and less back.

my issue too but i do try to add some 135 lb conventionals in to learn the form a bit. i suck at hip hinge.

[NC_Tarheel]

Subbed for more deadlifting speak

[Anthony21]

Subbed for more deadlifting speak

Hey NC it's an honor to have you in here bro. Thanks for stopping by.

[MKW]

I heard people prefer sumo due to them being able to pull more weight then the conventional way.

I'll be doing sumo for my BBB sets going forward. I'll take some footy also of them.

For me the decision had everything to do with a back injury I was dealing with at the time. It put my back in a better starting position because my hip mobility sucked/s and I had a difficult time getting low enough. Strength was fairly similar, but I'm slow off the ground to begin with and sumo exacerbates that issue.

[Anthony21]

What's up guys. I just got back from the gym. Today was my bench day so lets get right to it.

9/26/12
Cycle 2, wave 3, Bench 5/3/1

Training max 195lbs

*Did some upper body dynamic warm up

*Bench warm up with foam roller @ 40%x5, 50%x5, 60%x3

Set 1 @ 145 x 5



Set 2 165 x 3



Set 3 185 x 3


Now this is what i've noticed with my benching. My forearms are slightly back a little bit and need to be more straighter. I need to keep a little bit more upper back tightness. I did do a better job at this today though I felt. I would definitely appreciate any critique and advice from you bros cause it's much appreciated.

Chin ups @ bodyweight
Total reps = 24

Pendlay Row
135x6, 135x7, 135x8, 135x6, 135x6
*Fuking loved this and missed them. I really prefer them over Kroc rows and really felt my upper back get hammered and even my lats had a nice pump. Definitely sticking with these going forward.

Weighted Dips
30x8, 30x8, 30x8

Barbell curls
65x10, 70x10, 70x6

Hanging Leg raises @ bodyweight
10, 10, 10

Weighted cable crunches
150x12, 150x12, 150x15

Killed it today in the gym. Nothing more to really say but I definitely need to improve on my benching and bring that bish up. Take care guys.

[MKW]

I'm going to stick with conventional deads for my main lift and incorporate sumo pulls for my BBB sets by using my training max for my conventional. I have a goal to get to a 400lb conventional pull (pathetic I know but hey it's my goal).

BTW, on what planet is this a goal to apologize for! That's an outstanding goal.

[Anthony21]

BTW, on what planet is this a goal to apologize for! That's an outstanding goal.

Hahaha thanks bro. I just figured some might look at that number and laugh since most pull way past that haha.

[MKW]

Hahaha thanks bro. I just figured some might look at that number and laugh since most pull way past that haha.

Every person who now pulls 600 once wanted to pull 405, I guarantee it. Keep killing it.

[Anthony21]

Every person who now pulls 600 once wanted to pull 405, I guarantee it. Keep killing it.

Thanks bro I definitely appreciate that encouragement.

[moshvr]

Pendlays? Eff yea buddy! So good.

Nothing wrong with that deadlift goal man. I'm right there with you in wanting to pull that. Before Christmas is what I'm aiming for ... fingers crossed!

[Anthony21]

Pendlays? Eff yea buddy! So good.

Nothing wrong with that deadlift goal man. I'm right there with you in wanting to pull that. Before Christmas is what I'm aiming for ... fingers crossed!

We'll get there bro, just gotta stay pushing forward.

[ulsak]

Nice bench there bro, I love the kroc but pendlay rows rocks my world too...
Setting goals aren't easy, the thing is to set a) quantity that is reasonable b) a time limit that is feasible . So my goals are within the system of 5/3/1 ( which is easy to calculate) achive ; Benchpress = 150% BW, OHP 90-100 % BW, Deads = 250% BW and Squat 200 % BW.
I'm not going to bitch about my age cause it's not an excuse, but I have to keep an eye to the heart condition..so I guess it's a reasonable goal for me.

[ktj4l]

I'd say 99.9% of people who work out will never pull 405lbs on deadlift, so there is absolutely nothing wrong with that goal at all. I was happy-as-fuck when I pulled that.

[Anthony21]

Nice bench there bro, I love the kroc but pendlay rows rocks my world too...
Setting goals aren't easy, the thing is to set a) quantity that is reasonable b) a time limit that is feasible . So my goals are within the system of 5/3/1 ( which is easy to calculate) achive ; Benchpress = 150% BW, OHP 90-100 % BW, Deads = 250% BW and Squat 200 % BW.
I'm not going to bitch about my age cause it's not an excuse, but I have to keep an eye to the heart condition..so I guess it's a reasonable goal for me.

Great advice bro.

I'd say 99.9% of people who work out will never pull 405lbs on deadlift, so there is absolutely nothing wrong with that goal at all. I was happy-as-fuck when I pulled that.

This is true. Once I pull 400 I think i'll be pretty happy.

[mmorton]

bench looked good to me for the most part.. a few things i noticed and i just watched the top set:

you start off with a great arch but then you sort of deflate before unracking. a big part has to do with your legs and glutes. once you get your feet back, imagine pressing your heels to the floor and then squeeze yo azz! get set and hold that.

is it comfortable to touch that low on your chest? i usually touch a tad bit higher and have found that most powerful for a raw bench..

not bad at all.. you def had 5 puswa!!

[ktj4l]

I also touch higher on my chest and I agree with the tips on maintaining the arch. What kind of stretching are you doing before benching? I like Thoracic Extensions (http://stronglifts.com/squats-improv...bility-how-to/), shoulder dislocations, wall slides and foam rolling the upper back and lats. Then I usually do a couple sets of pullups between my bench warmup sets.

[NC_Tarheel]

bench looked good to me for the most part.. a few things i noticed and i just watched the top set:

you start off with a great arch but then you sort of deflate before unracking. a big part has to do with your legs and glutes. once you get your feet back, imagine pressing your heels to the floor and then squeeze yo azz! get set and hold that.

is it comfortable to touch that low on your chest? i usually touch a tad bit higher and have found that most powerful for a raw bench..

not bad at all.. you def had 5 puswa!!

Listen to this man.


I suck at bench but since you asked for advice.....

I agree w/ Matt. You arch good to start but you have to stay tight....get a lift off (it will save your shoulders too).

Think about maybe keeping your feet flat. When you come off your chest with the bar you should be driving your heels into the ground and getting as much leg drive as you can. Go back and look at the vid and look at your leg when the bar comes off your chest...no tensing and no drive.

[Jasonk282]

Nice benching, and I agree with mmorton you are benching pretty low. Seems like you could have gotten 2 more reps.

[tjwoody]

nice workout anthony.

wow you guys would tear up my bench form then. lol. i do between a powerlifting bench and a bb lifter bench is how i would explain it. i dont use a ton of arch but def like my upper back tight. i do arch the bar on the up/down strokes. i dont get into position with a huge arc like that. i tried and it doesnt feel good in lower back. i do keep an arch though.

if i go back to morning lifting i may be able to take some vids.

[Anthony21]

bench looked good to me for the most part.. a few things i noticed and i just watched the top set:

you start off with a great arch but then you sort of deflate before unracking. a big part has to do with your legs and glutes. once you get your feet back, imagine pressing your heels to the floor and then squeeze yo azz! get set and hold that.

is it comfortable to touch that low on your chest? i usually touch a tad bit higher and have found that most powerful for a raw bench..

not bad at all.. you def had 5 puswa!!

That's why you're valued in this thread bro. Thanks for the great tips and I agree 100% with what you said. I know my one area I need to work on is once I unrack being able to keep tight through out the lift. That's my problem area. It's not really uncomfortable benching that low but at the same time it doesn't feel that natural you know? I'll try to see about bringing the bar a little bit higher to see if that helps with my pressing power. Thanks Matty.

I wanted to get 5 but if you see on the last rep my forearms slightly shake so I just racked it at that point.

I also touch higher on my chest and I agree with the tips on maintaining the arch. What kind of stretching are you doing before benching? I like Thoracic Extensions (http://stronglifts.com/squats-improv...bility-how-to/), shoulder dislocations, wall slides and foam rolling the upper back and lats. Then I usually do a couple sets of pullups between my bench warmup sets.

Thanks for the link to the video bro. I do foam roll my back before benching and also during my warm up sets I use a foam roller while benching to help get my arch and back warmed up at the same time.

Listen to this man.


I suck at bench but since you asked for advice.....

I agree w/ Matt. You arch good to start but you have to stay tight....get a lift off (it will save your shoulders too).

Think about maybe keeping your feet flat. When you come off your chest with the bar you should be driving your heels into the ground and getting as much leg drive as you can. Go back and look at the vid and look at your leg when the bar comes off your chest...no tensing and no drive.

I've tried keep my feet flat but what I notice is that for some reason I can't get as good an arch with my feet flat vs my feet pulled back like in the video. I agree I am flat when the bar is unracked and this is something i'm continuously working on. If I had a training partner it definitely would be great to get a lift off. The thing is at my gym I'm not comfortable with someone spotting me. I've seen the people that workout there and well.....they don't know how to lift lol. I'll work on what you Matty & Kt recommended.

Nice benching, and I agree with mmorton you are benching pretty low. Seems like you could have gotten 2 more reps.

Yea man I wanted to get two more reps but hopefully with the recommendations from you good bros I can adjust some things and get right back into it.

nice workout anthony.

wow you guys would tear up my bench form then. lol. i do between a powerlifting bench and a bb lifter bench is how i would explain it. i dont use a ton of arch but def like my upper back tight. i do arch the bar on the up/down strokes. i dont get into position with a huge arc like that. i tried and it doesnt feel good in lower back. i do keep an arch though.

if i go back to morning lifting i may be able to take some vids.

Hey man it's always a learning experience and just trying to better yourself.

[NC_Tarheel]

Yeah...but you're in the squat rack so even if they screw up the spot, you've got the bars to catch it.

All you gotta do is get a crazy look in your eye before they lift you off and say "don't touch the bar..don't even put your hands on the bar"


profit

[ulsak]

I see I have a lot to learn, I'm doing 90% of my benching feet up, don't know why or when I learnt that. The arching part is still unexplored area. Unfortunately my gym are not overcrowded with powerlifters so I guess I have to learn it by doing..