[QUOTE=Millz12323;1583523511]Solid training m8. How's the fat loss phase going?[/QUOTE]
Losing weight very slowly. Being careful because it's my first cut, and I worked hard to build this muscle
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[QUOTE=Millz12323;1583523511]Solid training m8. How's the fat loss phase going?[/QUOTE]
Losing weight very slowly. Being careful because it's my first cut, and I worked hard to build this muscle
Squat
160 x 5
200 x 5
240 x 5
240 x 5
OHP
95 x 5
115 x 5
135 x 5
155 x 5
DL
215 x 5
255 x 5
300 x 5
340 x 5
DL felt good but in vids my back looks a bit rounded in reps 4 & 5. OHP was a grinder on the last 2 reps, I'm losing strength on this lift the fastest. With Kizen, OHP started going pretty well because I was pressing twice a week, so maybe I need to increase frequency in Madcow by doing an OHP accessory on Mon or Fri.
Squat
160 x 5
200 x 5
240 x 5
280 x 5
325 x 3
240 x 8
Bench
135 x 5
145 x 5
175 x 5
205 x 5
245 x 3
175 x 8
Pendlay
135 x 5
145 x 5
175 x 5
205 x 5
245 x 3
175 x 8
RDL
300 x 10, 10, 10
Squat felt fine, I don't want to say it was easy but I probably could have pushed a few more reps. Bench was tough, 3rd rep was a grinder, probably rpe 10. I'll see on Monday how that weight moves for 5 and then adjust if need to. Loaded hex plates for Pendlay which were a pain in the a** but got 'em done. Why the f* do they make hex plates anyway, just to look cool?
Looking forward to 315+ RDLs again, coming soon.
Losing about .5 kg bodyweight each week, which is fine with me. This morning 87.1 kg. OHP is suffering the most from this cut, so I need to figure out that accessory for next week. I think my diet is ok for losing weight but I need to keep the protein intake high.
Squat
165 x 5
205 x 5
245 x 5
285 x 5
325 x 5
Bench
115 x 5
135 x 5
155 x 5
185 x 5
215 x 5
245 x 4 = fail
Row
135 x 5
155 x 5
185 x 5
215 x 5
245 x 5
Failed bench, will test 255 on Friday and then reset. It's because of the cut. 4th rep of 245 was too hard to try to grind through the last rep so I just let it go. Not like I had any other choice anyway.
Also already planned to reset OHP 10 lbs, but probably I should just finish this week, see my real OHP numbers on Wednesday, and then do the reset for both lifts starting next Monday.
Squat
165 x 5
205 x 5
245 x 5
245 x 5
OHP
95 x 5
115 x 5
130 x 5
150 x 5
DL
200 x 5
215 x 5
300 x 5
340 x 5
OHP felt heavy but the reps look pretty smooth. DL same weight as last week, looked like my back was rounding so I stayed at 340, easy. Solved a problem in the new squat rack: put down a thick plastic mat. Gym floor is too soft for my liking so that had been bugging me.
Friday moved to Saturday
Squat
165 x 5
205 x 5
245 x 5
285 x 5
335 x 3
245 x 8
Bench
135 x 5
145 x 5
175 x 5
205 x 5
240 x 3
175 x 8
Pendlay
155 x 5
155 x 5
185 x 5
215 x 5
255 x 3
185 x 8
OHP
115 x 10, 10, 10
Cable crunches
60 x 10, 10, 10
Squat felt a bit tough but I'm not worried about 335x5 on Monday, except that I only have 48 hours to recover. I think it'll be fine because the volume on Madcow isn't bad. Shoulder feels f*cked up again from grinding 245x4 on bench on Monday, so idk wtf to do about that. Trying to increase OHP volume so did some light sets at the end. Cable crunches to try and build up more core strength. Sometimes think I'm developing APT, so I'll try doing ab work for several months and see what happens.
Squat
170 x 5
210 x 5
250 x 5
295 x 5
335 x 5
Bench
115 x 5
150 x 5
180 x 5
215 x 5
225 x 5
Pendlay
155 x 5
155 x 5
195 x 5
225 x 5
255 x 5
RDL
310 x 8, 8, 8
OHP
128 x 8, 8, 8
Cable crunches
60 x 12, 12, 12
Lowered bench from 240x5 to 225x5 because my shoulder felt jacked up and I didn't feel very strong. Maybe not enough recovery since lifting last Saturday? Everything else went fine but Pendlay felt heavy. Wednesday I will OHP heavy so I can test how it goes doing that lift on 2 accessory days.
Madcow Week 4 Wednesday
Squat
170 x 5
210 x 5
250 x 5
250 x 5
OHP
95 x 5
115 x 5
135 x 5
155 x 5
DL
225 x 5
265 x 5
305 x 5
350 x 5
Cable crunches
60 x 15, 15, 15
Everything felt pretty smooth, no unusual grinds or snags. Probably because I'm eating more. I just don't have the discipline to cut consistently. Back up to 88.2 this morning, which is almost my weight when I started tracking last month. Maybe someday I'll learn to cut. Anyway, feels great to lift heavier each week.
OHP every workout seemed to help on this heavy day. Training the movement often is important. It might start to get rough training all the compounds every workout and going for linear progression at intermediate level, but actually I've always trained the compounds every workout, so maybe I've built up some solid work capacity. Here's the program as I've finally worked it out:
[B]Mon[/B]
Squat 5x5
Bench 5x5
Pendlay 5x5
Accessories
RDL 3x8 (+5 lbs from Friday)
OHP 3x8 (+5 lbs from Friday)
Cable crunches 3x12
[B]Wed[/B]
Squat 4x5
OHP 4x5
DL 4x5
Accessories
Cable crunches 3x15
[B]Fri[/B]
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Pendlay 4x5, 1x3, 1x8
Accessories
RDL 3x10
OHP 3x10
Cable crunches 3x10 (+5 lbs from Wed.)
If you know Madcow, you know how the progression is structured on the main lifts. Friday is obviously the hardest and longest day. If I have any problems I'll switch the 3x8 and 3x10 accessory days. I put RDL and OHP as 3x8 on Monday instead of Friday in order to go a bit light 2 days before having them as main lifts on Wed. But if it gets too hard or long (that sounded dirty) on Friday then I'll work out something else.
I'm only 4 weeks in, but this feels like a kick-as* program.
Glad you're enjoying the training. I'd probably love madcow since I've run stronglifts so many times.
That Friday workout looks like it would take almost 2 hours when nearing the end of your progression and things get grindy and you need to rest 5 minutes to get all reps.
RIP get lean plan. Commence beast mode plan for Gordyn
[QUOTE=Millz12323;1584602621]Glad you're enjoying the training. I'd probably love madcow since I've run stronglifts so many times.
That Friday workout looks like it would take almost 2 hours when nearing the end of your progression and things get grindy and you need to rest 5 minutes to get all reps.
RIP get lean plan. Commence beast mode plan for Gordyn[/QUOTE]
The Fridays do take a while if I do all accessories, but the ramping sets are actually pretty easy, for now. The coming weeks will show the real beast of the program.
I still remember how f*ing g*ddam hard it used to be in week 2 of Candito 6 week. If I can do that, I can at least try anything with a drop of confidence.
Madcow Week 4 Friday
Squat
170 x 5
210 x 5
250 x 5
295 x 5
340 x 3
250 x 8
Bench
115 x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8
Pendlay
155 x 5
160 x 5
195 x 5
225 x 5
255 x 3
195 x 8
OHP
127 x 10, 10
Cable crunches
65 x 10, 10, 10
Squat felt easy. Shoulder feels better so bench went better. Pendlay felt heavy so I just repeated last week's weight. Finished quick and met gf for dinner.
Madcow Week 5 Monday
Squat
170 x 5
215 x 5
255 x 5
300 x 5
340 x 5
Bench
115 x 5
140 x 5
175 x 5
200 x 5
230 x 5
OHP
128 x 8, 8, 8
Squat and bench both were moderately hard. Skipped Pendlay and RDL, just wasn't feeling hardcore. Had a long weekend for the king's birthday and felt super chilled out for 3 days.
Madcow Week 5 Wednesday
Squat
170 x 5
215 x 5
255 x 5
255 x 5
OHP
100 x 5
120 x 5
140 x 5
160 x 5
DL
225 x 5
270 x 5
310 x 5
360 x 5
Cable crunches
65 x 15, 15, 15
OHP 4th and 5th reps were grinders. Shifted my back to the right side in a weird way during the last rep, doesn't really show in the vid but I could feel it. I expect to fail 165 next week but I'll probably try that weight anyway. DL went fine.
Madcow Week 5 Friday
Squat
170 x 5
215 x 5
255 x 5
300 x 5
350 x 3
255 x 8
Bench
115 x 5
144 x 5
175 x 5
200 x 5
240 x 3
175 x 8
Pendlay
155 x 5
155 x 5
175 x 5
200 x 5
240 x 3
175 x 8
Cable crunches
65 x 18, 18, 18
Squat went good. Bench went pretty good too but I'm not pushing that one too hard. Shoulder is still not 100% but it's much better than last week.
Had to wait like 20 minutes to do Pendlay because this cardio class was taking up the whole room. Current gym is pretty small and exercise space is prime real estate. The manager does the best he can to satisfy everybody, but g*ddam it was annoying to sit for that long. /Rant
Madcow Week 6 Monday
Squat
175 x 5
220 x 5
265 x 5
305 x 5
350 x 5
Bench
135 x 5
150 x 5
180 x 5
210 x 5
240 x 5
Pendlay
155 x 5
155 x 5
180 x 5
210 x 5
240 x 5
RDL
315 x 10, 8
OHP
133 x 6, 6
Cable crunches 65 x 20, 20
Squat felt great. Wasn't easy but the reps were smooth. Bench went well, felt harder than it looks. OHP was tough, I don't know what to expect with that one on Wednesday.
[youtube]oErBNRi5gCg[/youtube]
[youtube]DiboX9NXiDM[/youtube]
[youtube]98cgwfWFogI[/youtube]
Madcow Week 6 Wednesday
Squat
175 x 5
225 x 5
265 x 5
265 x 5
OHP
105 x 5
125 x 5
145 x 5
165 x 5
DL
230 x 5
280 x 5
325 x 5
370 x 5
Cable crunches
65 x 22, 22, 22
OHP last rep was a f*n grind but I got it. Don't know what to expect next week. DL went much better. Rewatched a lot of form vids and reread some articles to refresh the right cues, and it paid off. I wasn't packing my lats, and I wasn't keeping my chest up and out. This made me kind of hunch over the bar with a slightly rounded back. Never rush your setup.
[youtube]YbhzGhxI2GU[/youtube]
Madcow Week 6 Friday moved to Saturday
Squat
170 x 5
220 x 5
265 x 5
305 x 5
360 x 3
265 x 8
Bench
120 x 5
150 x 5
180 x 5
210 x 5
245 x 1
180 x 8
Squats were hard as hell but form looked pretty good. Bench was a disaster. Struggled hard for 245 x 1, thought I was going to fail it. Did the back off sets and went home, f* the rest today. I usually train late afternoon but had to go this morning instead of yesterday. Maybe that was part of the bad workout today?
[youtube]NJKlJUY9yTI[/youtube]
Madcow Off-Day
Yesterday's workout was so terrible I had to go in and do something productive today.
DL
290 x 3
330 x 1
370 x 1
395 x 1
335 x 5
Pause DL
295 x 8, 8
Cable crunches
65 x 22, 17, 15
Grip work:
Dead hangs
30 seconds x 2 sets
Farmers carries
55 plates x 45 seconds x 2 sets
Might have had 405+, that 395 rep wasn't terribly bad. Slow and hard off the floor, so now I know I need to work on that. Will go back to pause DLs sometimes. Forgot how hard those are when you give a proper pause.
[youtube]M4T6GXrWyJE[/youtube]
Madcow Off-Day 2
Bench
225 x 6, 6, 6, 6
Cable row wide grip
70 x 8, 8, 8, 8
Cable crunches
65 x 22, 22, 22
Just did some horizontal pushes and pulls. Will do a couple more of these off-days this week, and then return to the real program next Monday.
[youtube]yLaB7c3oCeo[/youtube]
Madcow Week 7 Wednesday
Squat
170 x 5
225 x 5
265 x 5
265 x 5
OHP
105 x 5
130 x 5
150 x 5
170 x 1, 1
DL
245 x 5
280 x 5
330 x 5
380 x 3
Cable crunches
65 x 22, 22
Grip work:
Dead hangs
35 seconds, 2 sets
Plate carries
55 lb plates, 45 seconds, 2 sets
Completely failed OHP, DL too. Will deload OHP 10%, and try DL again next week.
On Monday I skipped squat, bench, and Pendlay. Will repeat those numbers when I do Monday next week.
Madcow Week 6 Friday
Squat
170 x 5
220 x 5
265 x 5
305 x 5
355 x 3
265 x 3
265 x 8
Bench
120 x 5
150 x 5
180 x 5
210 x 5
245 x 3
180 x 8, 8, 8
Cable rows wide grip
75 x 8, 8, 8
Cable crunches
65 x 25, 25
Dead hangs
45 seconds
20 seconds
Weird session. Felt like giving up at 265 squat, then almost didn't do the top set of 355. Banged my head on the bar after the 355, then banged the plates on the safety bars for the second time during third rep of back off set. Adjusted stance and did 4th rep but only counted 3. Did a complete back off set. Felt like an idiot so did some extra back offs after top set of bench. Nuff said.
Madcow Week 8 Monday
Squat
180 x 5
220 x 5
265 x 5
310 x 5
355 x 5
Bench
120 x 5
155 x 5
185 x 5
215 x 5
245 x 4 + fail
Pendlay
155 x 5
155 x 5
185 x 5
215 x 5
245 x 5
Cable crunches 65 x 25, 20, 20
Farmers carries
70 lb DBs x 36 sec, 36 sec, 32 sec
Squat felt good. Bench felt ok until the 5th rep, misgrooved it off the chest, pushed to my face too soon and failed. Glad I had a small team come over and save my life, lol. Try again next week.
And I just now saw that I typoed my last post. It was week 7 Friday, not week 6.
[youtube]um_E2dTH3LY[/youtube]
[youtube]fD-rxa48VrY[/youtube]
Madcow Week 8 Wednesday
Squat
180 x 5
220 x 5
265 x 5
265 x 5
OHP
Skipped
DL
245 x 5
280 x 5
330 x 5
380 x 5
Did DL strapless for a change. Might go to compete at a local meet in 5 1/2 weeks so I need to get my grip up. Sweaty hands made me almost tear a callous, but not this time. Grip almost slipped at 5th rep, not sure if judges would penalize it but I've got some time to build it up.
Forced deload for a week or two. Had an infected hair follicle in my groin for a while that was flaring up. Doctor cut out the infection and I've got an open wound about 1 cm x 2 cm until it heals up. Bored.
Madcow Week 8 Friday moved to Sunday
Squat
180 x 5
220 x 5
265 x 5
310 x 5
365 x 3
265 x 8
Comp. bench
120 x 5
150 x 5
180 x 5
210 x 5
245 x 3
185 x 8
Pendlay
155 x 5
155 x 5
185 x 5
215 x 5
250 x 1, 2
185 x 5
Cable crunches
65 x 15, 15, 15
So forget the deload. Doc didn't say to avoid training when I asked him about it. Squat went ok, 3rd rep was hard as expected. Bench was good. Will start pausing the reps to get used to the commands, and I could push my normal weight. Pendlay was heavy, lifted without straps and just couldn't control it. Will reduce the weight OR go back to straps on Pendlay but not on DL. 4 1/2 weeks out.
[youtube]zeJmVFu9AJs[/youtube]
[youtube]kQv-Qq96Kcs[/youtube]
Madcow Off-Day Thursday
Squat
185 x 5
230 x 5
275 x 5
320 x 5
365 x 2
Comp. bench
135 x 5
150 x 5
185 x 5
215 x 5
225 x 5 tng
Cable crunches
70 x 15, 10, 10
Big fail on squat. Lack of focus or something. The reps actually look alright, but I wasn't feeling it at all. Same with bench, just did lower weight and moved on.
Solid stuff in here brother... competition bench looks solid. That bench fail from the other week was brutal... Good thing you didn't get hurt.
Looking forward to you sharing your competition experience. I always thought it would be a fun thing to do.
[QUOTE=Millz12323;1586929531]Solid stuff in here brother... competition bench looks solid. That bench fail from the other week was brutal... Good thing you didn't get hurt.
Looking forward to you sharing your competition experience. I always thought it would be a fun thing to do.[/QUOTE]
Thanks man, good to see you posting again. Do you still log here?
Maybe or maybe I won't do the comp., but will be sure to log it if I do.
Madcow Off-Day 1 Friday
Squat
185 x 5
225 x 5
265 x 5
DL
245 x 5
295 x 5
345 x 5
390 x fail, fail
335 x 5, 5, 5
Pendlay
245 x 5
225 x 5, 5, 5
Nothing special here.
Madcow Off-Day 2 Saturday
Bench tng
135 x 5
155 x 5
180 x 5
220 x 5, 5, 5, 5, 5
OHP
95 x 5
115 x 5
130 x 5, 5, 5, 5
Pullups wide
BW x 5, 5
Chinups
BW x 7, 7, 6, 5
Facepulls
25 x 20, 20
Cable crunches
70 x 12, 12, 12
Just had some fun, felt good to do some different stuff.
[QUOTE=ECGordyn;1587039691]Thanks man, good to see you posting again. Do you still log here?
Maybe or maybe I won't do the comp., but will be sure to log it if I do.[/QUOTE]
I'll start back in the log in a little while. I'm dealing with some much higher than usual stress levels at home and work so the log took a back seat. Still lifting though and not dieting anymore. Maybe I'll start back up when I pr my Deadlift on Tuesday.
Do the meet! :)
Madcow Week 9 Monday
Squat
185 x 5
230 x 5
275 x 5
320 x 5
365 x 4 + fail
Bench
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5
Pendlay
155 x 5
155 x 5
195 x 5
215 x 5
235 x 5
Cable crunches 70 x 15, 15, 15
Squat felt good until that 4th rep, and then the 5th rep crushed me. Not the first time or the last time that'll happen. Bench went well.
[youtube]FI8MtZloEa8[/youtube]
[youtube]4gQfREPSJGg[/youtube]
Madcow Week 9 Wednesday
Squat
180 x 5
225 x 5
270 x 5
270 x 5
OHP
95 x 5
115 x 5
130 x 5
150 x 5
DL
245 x 5
280 x 5
340 x 5
380 x 2 = fail
Chins
BW x 8, 6, 5
Cable crunches
70 x 15, 15
Trying out a PHUL. Been grinding a lot on Madcow so will do a bit more volume.
Week 1 PU
Bench
225 x 5, 5, 5, 5
Pendlay
205 x 5, 5, 5, 5
OHP
135 x 8, 8, 8
Pulldown
70 x 10, 10, 10, 8
Incline DB press
70s x 10, 10, 8, 7
Week 1 PL
Squat
335 x 5, 5, 5, 5
DL
340 x 5, 4, 4
Cable crunches
70 x 12, 12, 12
Squat felt good. Definitely a challenging weight to start with. DL has good days and bad days, this was towards the bad end of the spectrum.
Week 1 HL
Squat
275 x 10, 10, 10, 10
DL pause
275 x 8, 8, 8
Leg curls
35 x 8, 8, 8
Cable crunches
70 x 15, 15, 15
Oh man, volume squats hurt. Hadn't done that in a while.
Week 1 HU
Bench
185 x 10, 10, 10, 10
Pendlay
205 x 10, 10, 10, 10
OHP
125 x 10, 10, 8
Pulldown
60 x 10, 10, 10, 8
Cable flies
60 x 10, 9, 7
Facepulls
20 x 15, 15, 15
Everything felt good, which should be expected at these weights. OHP was the toughest. Hoping to see some rewards of this boost in volume as the weeks play out.
Week 2 PL
Squat
340 x 5, 5, 5, 5
DL
340 x 5, 5
RDL
295 x 8, 8
Cable crunches
70 x 12, 12, 12
Good squats. DL, not so much. Keep getting pressure in my lower spine and it makes me consider dropping heavy DLs.
[youtube]78HGcEyHJmM[/youtube]
[youtube]4Mb9E13ztt0[/youtube]
I concur about volume squats being death. I ran pretty high volume for a few months earlier this year and you kinda get used to it. But you're pushing hella more weight on them then I did so maybe it might just continue to be hell.
I think your Deadlift could be stronger if you maybe tweaked the way you do it a little.
It's a hard to tell but it looks like your shoulders are behind the bar when the bar leaves the floor which theoretically should make it hard to pull a really heavy weight.
Here's a pretty good video that talks about this.
[url]https://youtu.be/NYN3UGCYisk[/url]
I noticed a few weeks ago when I watched myself pull conventional that I actually TRY to pull from the same position that you pull from but the bar doesn't leave the floor until My shoulders sort of get in front of the bar and my hips come up. I think it may shift more of the load to my hamstrings and glutes and less on the lower back and quads.
[url]https://imgur.com/gallery/KEjK0kO[/url]
Not sure if that will be of any help but it doesn't hurt to explore different avenues before dropping one of the big 3.
It seems I've tweaked my DL form a hundred times but still can't get the hang of it. Might try sumo. Baraki's cues in that vid are useful for sure. Can't open your imgur right now but I'll try later.
Week 2 PU
Bench
230 x 5, 5, 5, 5
Pendlay
215 x 5, 5, 5, 5
OHP
140 x 8, 8, 6
Pulldown
75 x 8, 8, 8, 6
Pec deck
65 x 12, 12, 10
[youtube]bctgmEjKwDc[/youtube]
[youtube]MVY8vqmH_xA[/youtube]
[QUOTE=ECGordyn;1588066061]It seems I've tweaked my DL form a hundred times but still can't get the hang of it. Might try sumo. Baraki's cues in that vid are useful for sure. Can't open your imgur right now but I'll try later.[/QUOTE]
That's kind of frustrating but it makes sense that you cant have the anatomy to be gifted at all 3 of the main movements.
My Deadlift also got stuck for a long period last year where I was bulking but not adding any weight to the bar. Was pulling 405 for 1-3 reps on a good day and 0 on a so-so day. That's when I decided to give sumo a 3 month run and have stuck with it since. It's substantially easier on the low back but it took me several weeks for my hips to get used to.
Edit : Just realized you do all your OHP press work without a belt or wrist wraps. Strong mothafkr. I get quite a lot of extra power from the belt with it
A belt on OHP never seemed to help me, I've tried it a couple of times.
If I switch to sumo, I'll need to switch to LB squat like you suggested I do a while back. Will probably get the hang of sumo first and then get the hang of LB.
[QUOTE=ECGordyn;1588078431]A belt on OHP never seemed to help me, I've tried it a couple of times.
If I switch to sumo, I'll need to switch to LB squat like you suggested I do a while back. Will probably get the hang of sumo first and then get the hang of LB.[/QUOTE]
u don't need to switch to LB if you do sumo. screw all of that noise. sumo and conventional are more similar than what anybody thinks. sumo is jus very slightly more quads and conventional is more spinal erectors. switch to LB only if you want to. you certainly don't have to.
if anything, switch to sumo as your main movement and do conventional for less weight but more volume or just do RDLs. if you want to strengthen your lower back just do some back extensions. the whole imbalance issue is grossly overhyped and even if it isn't there's an easy fix for it that doesn't involve doing an exercise you may ultimately not like but out of some sort of weird misconception that you absolutely have to. High bar and sumo is perfectly fine. also nice log and strong lifts.
It seems like you let the bar get in front of you a bit on your deadlifts, make sure you load the glutes and hammies and really make sure your lats are tight (squeezing the arm pits is a good cue). everything tight as humanly possible and accelerate while hinging thru hips
[QUOTE=dazitmayn;1588093151]u don't need to switch to LB if you do sumo. screw all of that noise. sumo and conventional are more similar than what anybody thinks. sumo is jus very slightly more quads and conventional is more spinal erectors. switch to LB only if you want to. you certainly don't have to.
if anything, switch to sumo as your main movement and do conventional for less weight but more volume or just do RDLs. if you want to strengthen your lower back just do some back extensions. the whole imbalance issue is grossly overhyped and even if it isn't there's an easy fix for it that doesn't involve doing an exercise you may ultimately not like but out of some sort of weird misconception that you absolutely have to. High bar and sumo is perfectly fine. also nice log and strong lifts.
It seems like you let the bar get in front of you a bit on your deadlifts, make sure you load the glutes and hammies and really make sure your lats are tight (squeezing the arm pits is a good cue). everything tight as humanly possible and accelerate while hinging thru hips[/QUOTE]
I know I had said that earlier but I've since changed my mind and I completely with dazitmayn. Nothing wrong with high bar and sumo.
Week 2 HL
Squat
285 x 10, 10, 10, 10
Sumo
295 x 5, 5, 5, 5
Cable crunches
70 x 20, 18, 15
Light on sumo while I try it out. Plan to stick with it for a while and compare it to conv. Need to keep my quads flexed at lockout, I let them go soft on some reps.
[youtube]hdx6QUaE3tY[/youtube]
[QUOTE=ECGordyn;1588195371]Week 2 HL
Squat
285 x 10, 10, 10, 10
Sumo
295 x 5, 5, 5, 5
Cable crunches
70 x 20, 18, 15
Light on sumo while I try it out. Plan to stick with it for a while and compare it to conv. Need to keep my quads flexed at lockout, I let them go soft on some reps.
[/QUOTE]
Good stuff man. Just to share my experience.... It took my hips about 3 ish weeks to get used to pulling sumo regularly. I would wake up the next day with pretty bad hip pain that would subside throughout the day. I get zero hip discomfort nowadays from it.
Like others have said, a combo of High Bar Squat and Sumo Deadlift doesnt matter all that much. Bryce Lewis does exactly that in competition, works well for him!
Thanks guys for following along.
No hip pain yet but quads and adducts definitely feel worked.
I'll post a sumo form check over in the exercises section, side view and front view. Hips might be too low but that's where my hips feel "anchored" and everything else feels tight. Following the anchor cue from Brazos Valley Barbell.
Week 2 HU
Bench
195 x 10, 10, 10, 10
Pendlay
215 x 8, 8, 8, 6
OHP
125 x 10, 10, 10
Pulldown
65 x 12, 12, 10
Pec deck
65 x 12, 12, 10
Bench moved well. Ran outta gas on Pendlays.