im going to deadlift 300 kg lol

[JamesA1990]

great log bud. about the butt coming off the bench during the bench, a video that helped me tremendously was alan thralls video on benching



this helped me tremendously in regards to using leg drive, check it out and lemme know how it helps you out!

I'll give it a watch when I'm home from work mate cheers. Butt lift is still a problem

edit: great vid, cant wait to bench today and test out my new leg placement

[JamesA1990]

24/2/15 Did deadlifts again today (back to back days) to try and nail the sumo form, i think i butchered yesterdays sessions (filmed) and was basically doing a very wide stanced stiff legged conventional, today felt better.



Sumo Dead
100 kg x 5
140 kg x 3
180 kg x 1
140 kg x 3
100 kg x 5


Band Pull Aparts
4 Sets light


Machine Row
5 Sets light


Cable Machine Face Pulls
2 Sets underhand medium
2 Sets overhand medium


Barbell Curls
4 Sets medium



Rugby Training:

2 x 50 m sprints
2 x 100 m sprints
1 x 200 m sprints
1 x 400 m sprints

Rest 2 min.

1 x 400 m sprints
1 x 200 m sprints
2 x 200 m sprints
2 x 50 m sprints

[JamesA1990]

25/2/15 Testing out new bench form, pretty uncomfortable and hurts my legs (dat mobility) but it has fixed the butt lift problem


Front Squat
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5


Paused Bench
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5


Bicep Curls
5 sets light


Hanging Leg Raises
3 sets


Practice Sumo Deadlift
3 sets 60 kg form practice

[adamaby]

Yeah man it's pretty uncomfortable at first but it's a lot more helpful in the long run to have leg drive in ur bench. how are you liking sumos? I've been thinking of making the switch since I've got some short arms for my height

[JamesA1990]

26/2/15 Rugby Training day


Bronco runs... aka shuttle runs. Fukken hard, cardio is tough indeed


Dinner time: steak, bacon, eggs n noodles

[JamesA1990]

27/2/15 Planned on doing a double at 170 on squat, split my pants which you can see in the vid and lost concentration. Went for a single at 180 afterwards instead. Also got pinned on 130 bench. shiiiit.



Squat
140 kg x 2
160 kg x 1
170 kg x 1 (split pants)
180 kg x 1


Bench
100 kg x 3
120 kg x 1
130 kg x 0 (stapled)
130 kg x 0 (stapled) (twice) (aw fuk bye)

[JamesA1990]

3/3/15 The day I turned to the Darkside


Paused Bench
110 kg x 2 @ 9
110 kg x 2 @ 9
110 kg x 2 @ 9
110 kg x 5 (slingshot)


Sumo Deadlift
140 kg x 3 @ 7
180 kg x 3 @ 8
190 kg x 3 @ 8
200 kg x 3 @ 8.5

+ Rugby training





My transformation to the darkside is complete. I am now a sumo deadlifter.

Conventional leads to semi sumo, semi sumo leads to full sumo, and full sumo leads to the darkside. A *******, OP has become

[JamesA1990]

4/3/15 General Conditioning Day. Implemented OHPs since i never do them and hope they can only add to my bench.


Band Pull Aparts
8 Sets Light


Lat Pulldown
5 Sets Medium


OHP
40 kg x 8
40 kg x 8
40 kg x 8
40 kg x 6


Machine Row
5 Sets Medium


Cable Machine Face Pulls
5 Sets Light


Bicep Curls
5 Sets Light


Tricep Pushdowns
5 Sets Medium

[JamesA1990]

5/3/15


Squats
140 kg x 5 @ 8.5
140 kg x 5 @ 8.5
140 kg x 5 @ 8.5
140 kg x 5 @ 9
140 kg x 5 @ 9


Speed Bench (Paused)
60 kg x 2
60 kg x 2
60 kg x 2
60 kg x 2
60 kg x 2
60 kg x 2
60 kg x 2
60 kg x 2


Sumo Deadlift
140 kg x 3
180 kg x 3 @ 9
180 kg x 3 @ 9
180 kg x 3 @ 9
180 kg x 3 @ 9

[JamesA1990]

6/3/15


Bench
110 kg x 2 (tng)
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)


Band Pull Aparts
4 Sets light

[JamesA1990]

9/3/15 Reviewing my recent squat vids and looks like my heel is slightly coming up, wore my old oly shoes again instead and felt pretty good having the raised heel, i think ill keep using them and see how it goes.


Squat
160 kg x 1 @ 8
170 kg x 2 @ 9
150 kg x 3 @ 8.5
150 kg x 3 @ 8.5
150 kg x 3 @ 8.5
150 kg x 3 @ 8.5
150 kg x 3 @ 8.5


Bench
110 kg x 1 @ 8 (paused)
120 kg x 1 @ 9 (paused)
102 kg x 3 @ 8.5 (paused)
102 kg x 3 @ 8.5 (paused)
102 kg x 3 @ 8.5 (paused)
102 kg x 3 @ 8.5 (paused)
102 kg x 3 @ 8.5 (paused)
102 kg x 3 @ 8.5 (tng)

[JamesA1990]

10/3/15


Sumo Deadlift
210 kg x 3 @ 9.5
190 kg x 3 @ 8.5
190 kg x 3 @ 8.5
190 kg x 3 @ 8.5


OHP
40 kg x 5 @ 8
45 kg x 5 @ 8
45 kg x 5 @ 8
45 kg x 5 @ 8


+ Rugby training

[JamesA1990]

11/2/15


Band Pull Aparts
8 Sets light


T Bar Row
4 Sets heavy


Lat Pulldown
4 Sets medium


Cable Machine Face Pulls
4 Sets light


Tricep Pushdowns
4 Sets medium


DB Bicep Curl
4 Sets medium


DB Rear Delt Raise
4 Sets light

[JamesA1990]

14/3/15


Rugby game day

neck muscles a bit tender, ribs a little beat up

[JamesA1990]

16/3/15


Sumo Deadlift
140 kg x 3
180 kg x 3
200 kg x 2
220 kg x 1
230 kg x 1.5 (first rep went up fast, went for a double but failed)


Bench
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)
100 kg x 3 (paused)


Cable Machine Face Pulls
4 Sets medium

[adamaby]

nice pulls, how do sumos feel compared to conventional for taller dudes like u? i've been thinking about making the switch but i dunno how it would cope with my leverages

[JamesA1990]

17/3/15 Got a sore throat and a cold, bad session


Squat
140 kg x 3
160 kg x 1
170 kg x 1
155 kg x 1


Squat Walkouts (These felt like fukking 300 kg)
200 kg x 1
200 kg x 1
200 kg x 1
200 kg x 1

[JamesA1990]

nice pulls, how do sumos feel compared to conventional for taller dudes like u? i've been thinking about making the switch but i dunno how it would cope with my leverages

Sumos are feeling great, on heavy singles with conventional my back would round, wouldnt hurt at the time but i could feel it later on. How tall are you?

I havent gone for a true 1RM with it yet but its feeling strong, ill be sure to film the next deadlift session, i think my form has improved significantly since when i started

[adamaby]

Sumos are feeling great, on heavy singles with conventional my back would round, wouldnt hurt at the time but i could feel it later on. How tall are you?

I havent gone for a true 1RM with it yet but its feeling strong, ill be sure to film the next deadlift session, i think my form has improved significantly since when i started

i'm 185 cm/6'1. i tried a set of sumo pulls yesterday and it actually feels like no stress on the lower back but a lot of pressure on the hips. then again i coulda prolly been doing them wrong lawl. and yeah man, maybe you can beat your PR since a lot of people can pull heavier with sumos than with conventional

[JamesA1990]

i'm 185 cm/6'1. i tried a set of sumo pulls yesterday and it actually feels like no stress on the lower back but a lot of pressure on the hips. then again i coulda prolly been doing them wrong lawl. and yeah man, maybe you can beat your PR since a lot of people can pull heavier with sumos than with conventional

I found the same, could be a hip mobility issue which i have. Im going to try to match my gym deadlift PR at my meet in 4 weeks! @ 260 kg. Good luck with your transition to the darkside of deadlifting

[JamesA1990]

18/3/15 Was very disappointed with yesterdays squat session so thought fuk it ill try again today, disappointed again today. Head hasnt been in it for 2 days now. Did some sucky squats and left


Squat
140 kg x 3
150 kg x 3
150 kg x 3
150 kg x 2
135 kg x 2

[JamesA1990]

19/3/15 Rugby training

Think ive fractured my right thumb knuckle

Happens every other year, icing atm

[JamesA1990]

23/3/15 4 days later swelling has gone down a lot, still hurts like hell. Going to squat later today just resting my right hand on the bar, and deadlift without my thumb wrapped around.. will see how that goes

[JamesA1990]

26/3/15


Rugby training

Was an easy session so went to bench after, shoulder hurt so i left...... srs....... fuk. Need to warm it up more next time

[JamesA1990]

27/3/15


Sumo Deadlift
170 kg x 3
190 kg x 2
210 kg x 1
230 kg x 1 (went up easy, thought it was 240 so i stopped here) fuk!

Conventional Deadlift
170 kg x 3
170 kg x 3
170 kg x 3


Bench
Shoulder felt sore in warm up again.. left the gym

[adamaby]

yo man, just wanted to let u know since u found the previous video i posted useful. heres his newest video on leg drive, a lot more specific



good luck on the shoulder treatment, i saw this guy on youtube named Gokuflex uses something called a "Pulse Massager" and he said its significantly improved his shoulder recovery, you should look into it if you wanna invest a small amount of money for your shoulder health

[JamesA1990]

yo man, just wanted to let u know since u found the previous video i posted useful. heres his newest video on leg drive, a lot more specific



good luck on the shoulder treatment, i saw this guy on youtube named Gokuflex uses something called a "Pulse Massager" and he said its significantly improved his shoulder recovery, you should look into it if you wanna invest a small amount of money for your shoulder health

Thanks mate ill look into both when im off my mobile and on a computer

[JamesA1990]

30/3/15


Squat (flat shoes)
160 kg x 2 @ 9
160 kg x 2 @ 9
160 kg x 2 @ 9
160 kg x 2 @ 9
160 kg x 2 @ 9


Bench
Shoulder hurt in warm up again

[JamesA1990]

1/4/15 New PR on sumo deads

Sumo Deadlift
180 kg x 1
200 kg x 1
220 kg x 1
240 kg x 1
250 kg x 1

[JamesA1990]

12/4/15 Meet day

Squat new PR

Finally nailed the 200 kg on my third, was a grinder to remember. 180 / 190 / 200

Bench: Token bench

Dead: 230 / 245 / 255 (fail)

Note: I think im going to go back to the hybrid deadlift, full sumo was a fun experiment but i just dont feel strong with it