Tag Archive: sumo deadlifts


June 4, 2015

Wednesday, my Achilles tendon was tight, so I put off my workout until Thursday. It’s pretty wimpy of me to keep refusing to workout 2 days in a row in what feels like forever, but I wanted to go for new PRs, so everything had to be clicking.

Fast forward to Thursday! At an unfamiliar gym, makin it happen.

Front Squats (SBDs, Romaleos, 2 min rests)

bar x 5
135 x 2
*belt on*
205 x 1
225 x 1
255 x 1
280 x 1 ***PR***

notes: hooray! 5 pound PR. on the last set, bar speed had slowed down noticeably once past the midpoint, so I didn’t get greedy and moved on to Sumo’s. Trying to hit new high weights isn’t the key to my front squat salvation anyways, I firmly believe it lies in volume and submaximal weights.

Sumo Deadlifts (sock feet, 2 min rests)

bar x 5
135 x 3
225 x 2 mixed grip
295 x 1
315 x 1
335 x 1
365 x 1 ***PR***
375 x 1 ***PR*** (and a beltless PR)

notes: I figured since I was just hitting singles, I would leave the belt off and see how my low back felt. I felt I was robbed 6 weeks ago when I couldn’t go higher than 355. I experienced some redemption today. Sumo still has a ways to develop, but once I get it off the ground, lockout becomes so much easier.

I was feeling good, so I decided to cut the assistance, and graft on my normal Thursday shoulder workout.

Standing 1 Arm DB OHP (90 sec rests)

20 x 8/8
40 x 5/5
60 x 3/3
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8

notes: I had not brought wraps or elbow sleeves, and since last week was such a fail anyways, I decided to drop my working weight back down, and just focus on strict presses and build some muscle up and some confidence. 60 lb DBs felt hella easy, so I did a bunch of sets of strict reps.

Seated Smith OHP (90 sec rests)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 5

I noticed that:
a. my traps felt really sore
b. the weight felt extra heavy, I was not going to be able to do my usual top set.
So I decided to modify it a bit and keep hammering my traps as punishment.

Superset: Smith OHP & Smith OH Shrugs (90 sec rests)
Bar x 110 x 6 presses / 15 shrugs
Bar x 110 x 4 presses / 15 shrugs
Bar x 110 x 5 presses / 15 shrugs

notes: this worked pretty well. between sets I had to stretch and squeeze my traps, they felt really sore. MFers better grow.

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May 22, 2015

Felt ready to kick my own butt today.

Hit the gym after work, ready to f up my s

Front Squats (SBDs, Romaleos, 2 min rest)

bar x 5
*belt on*
135 x 5
220 x 5
220 x 5
220 x 5

notes: squats feeing good, ready for more stuff

Sumo Deadlifts (sock feet, 2 min rest)

bar x 5
135 x 1
225 x 1
305 x 1
310 x 1
320 x 1
*belt on*
270 x 8

notes: I thought I would do some heavy beltless singles. That went fine, but my low back was getting pretty sore, so I backed the weight down for an AMRAP set. That was going fine, until I got self-conscious and stopped at 8 good reps instead of going to failure, LOL.

My low back was damn sore, so I modified my assistance a bit.

Hex Bar Deadlifts (2 min rest)

280 x 6
280 x 6
280 x 6

Seated Good Mornings (60 sec rest)

bar x 15
115 x 15
135 x 15
135 x 15
135 x 15

notes: wanted to work them erector spinae while giving my low back a rest.

I was going to finish off on leg press, but it was being used, so more improvisation.

Leg Extensions (60 sec of quad stretching between sets)

80 x 10
90 x 10
110 x 10
110 x 10
120 x 10
130 x 10
140 x 10

notes: instead of a passive rest, I stretched my quads between sets in order to get more blood in there. That idea came from John Meadows

May 17, 2015

Had a wedding reception to go to in the evening, so I just wanted this workout to be stripped down and quick and basic, but still worth my time. Squats and Deadlifts it is… can’t beat the fundamentals.

High Bar Squats (oly shoes, knee sleeves, 2-3 min rest)

bar x 5
135 x 5 narrow stance
170 x 5
*belt on*
205 x 5 regular stance
255 x 5
285 x 3
320 x 1

Front Squats (oly shoes, knee sleeves, 2-3 min rest)

205 x 1
220 x 2
220 x 2
220 x 2

notes: First time doing front squats after my high bars… quads were feeling tired!

Regular Deadlifts (sock feet, minimal rest – change weights and go again)

140 x 5 hook grip
180 x 5
*belt on*
215 x 5 double overhand
265 x 5 cross grip
300 x 3
340 x 1 *no belt*

notes: Tried to keep the rest extra short and wind myself a bit. No rest, change the weights, adjust my belt, grip it and rip it again, through all 6 sets. It worked, I wanted to puke, lol. On the last set, just for my own amusement, I tried it no belt… let’s see if using the belt made me soft. Nope… it went up just fine without the belt.

Sumo Deadlifts (belt, 2 min rest)

205 x 5 crossgrip
255 x 8
255 x 8
255 x 8

notes: I find when doing sumos that my thumb gets in the way, it scrapes over my thigh too much. So when I go crossgrip, the *overhand* hand (the pronated wrist? I always mix those 2 up) goes thumbless, but the supinate wrist on the other hand keeps the bar steady. Is this ok? Thumbless sumo? Dunno, if anyone is out there, please give me advice! LOL

April 29, 2015

Front Squats (2 min rests, romaleos, knee sleeves)

bar x 5
95 x 3
135 x 3
*belt on*
185 x 2
210 x 2
210 x 2
210 x 2
210 x 2
210 x 2

Sumo Deadlifts (sock feet, approx. 2 min rest)

bar x 5
135 x 3
*belt on*
225 x 3
235 x 12
235 x 12
235 x 12

notes: High reps felt good! I was worried it was going to destroy me, but not too bad, all things considered.

Deficit Stiff-Legged Deadlifts (Romaleos, long rests)

95 x 10
95 x 10
95 x 10

notes: I quickly found out my low back was REKT. I could barely get through these 3 sets, even with intense focus on the hams and lots of low back stretches in between sets.

After this, I decided to modify my assistance work and make it pretty much machines for the legs. Take a nap, low back. You earned it.

Leg Press (2-3 min rest, narrow stance, feet high)

8 plates x 15
12 plates x 12
12p x 15
12p x 15

notes: These made my quads pretty tired!

Superset Leg Extensions and Prone Leg Curls (60 sec rest)

100 x 10 / 100 x 10
90 x 10 / 90 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 10

notes: My legs were pretty beat, so I had to work to find a weight that enabled me to get in a good contraction. Once I hit 80, I also threw in some long iso-holds on peak contraction for the quads. As long as I could hold it on the last rep before lowering the weight. Saw chick ‘mirin, so I made sure to pull up the shorts on the extensions so she could see the quads work

I also played around a bit with where my toes pointed from set to set, to hit different parts of the muscle.

post-workout: 15 min LISS on the elliptical

Good workout! I am pretty beat up right now.

Apr 22, 2015

Sumo Deadlifts (2-3 min rests, sockfeet)

bar x 5
135 x 5
*belt on*
225 x 3
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2

notes: getting better with speed off the floor. I think part of the problem on Wednesday was I was dropping my hips too low at the start.

Front Squats (romaleos, knee sleeves, 2-3 min rest)

bar x 5 long pauses at the bottom
135 x 3
*belt on*
185 x 6
185 x 3
135 x 12

notes: not too pleased. mathematically, I was aiming for a set of 12 with 185. But my core was fading fast. I don’t want to practice ****ty reps, so I stopped and did a second set, and it was even worse. So I dropped the weight and repped it out.

My weaknesses seemed clear, hammies and core, so that informs my assistance.

Deficit Stiff-Legged Deadlifts (sock feet, slow negs, 2 min rest)

95 x 10
95 x 10
95 x 10

notes: with the 25 plates on it, I was able to go as deep as I could handle with stiff-legged. So I kept them slow and worked that range.

Hex Bar Deadlifts (sock feet, explosive reps, 1-2 min rest)

200 x 6
200 x 6
200 x 6

notes: repped these out with a little explosiveness, occasionally to hold at the top and throw my shoulders back and squeeze my back. felt good.

Good Mornings (1-2 min rest)

bar x 15
95 x 15
115 x 15

notes: workin ze core

Leg Press (2-3 min rest, narrow stance, feet high)

6 plates x 15
8 plates x 15
10 plates x 15
12 plates x 15

notes: I have gutfat and big thighs, so I am always nervous I didn’t go deep enough, so I bring it down until I feel the thigh shift my floating rib. If I go deeper than that, my butt tends to lift off the platform, which is no bueno.

The workout had taken a while at that point, so I packed it in and came home.

Mar 8, 2015

 

Goddamn, you know that when I summon up the Maiden, that it was an epic workout. I kicked my own butt.

I think I am turning the corner on whatever was kicking my ass last week. I had missed lots of workouts, my face broke out, and I felt like hammered vomit most days. But I had a good workout yesterday, and was determined to get it in today.

I was heading there on an empty stomach so I packed some extra intra-workout carbs, and sipped on them throughout.

Sumo Deadlifts (no shoes, switched up my crossgrip, 90 sec rests)

185 x 15
185 x 18
185 x 12
185 x 14
185 x 11
185 x 12
185 x 11
185 x 7

notes: Decided since I am going low-weight, to switch up my form. Normally I pull conventional with left palm supinated and right palm pronated. So I went Sumo with left palm pronated and right palm supinate.

Weight was light but FFFFUUUUKKKKK did I get winded halfway through. I was sucking wind after set 3, I needed those 90 seconds to get my breath back to normal. Clearly my conditioning is a work in progress.

After hitting 100 reps I stopped. Lay down on the ground for a bit, my saliva tasted funny, like I had coughed up a chunk of lung. Took 5 min to catch my breath and put on my knee sleeves and my squat shoes.

Front Squats (ATG, 2 min rest, SBDs, Romaleos)

135 x 6
135 x 6
135 x 8
135 x 6
135 x 6
135 x 6
135 x 9
135 x 6
135 x 7

notes: I am still getting used to FS, so this is a decent weight for me. Goal was to hit 60 reps. Decided to keep the rests high and the form tight and well below parallel. I experimented with my feet a bit (various angles of toes straight or out a bit) and found that toes even slightly out kinda hurts my ankles. I wasn’t winded by this, but my ankles and knees were ready to stop by the time I hit 60.

I still had some fire in the furnace so I kept going.

Assisted Neutral Grip Chinup (assisted for 1/3 BW, 60 sec rest)

10, 10, 8, 6, 6, 6

My shoulders are still not big fans of chin-ups so I kept the assistance there as a precaution in case I needed to dump and jump out. Neutral grip also feels best on my shoulders right now.

Incline Shrugs (90 sec rest)

70s x 10
100s x 10
100s x 10
100s x 10

notes: First time trying these, did them to try and hit my mid-traps a bit. They feel good! Only downside is I have long arms, so its hard to get a good stretch at the bottom without resting them on the floor. I would prefer to do these on some sort of raised platform.

I was wrecked after this so I walked 10 min to a Booster Juice and bought some froyo with whey and mocha powder and an egg and cheese wrap I might be fighting off a cold. Will prob chill the F out the rest of today, get warm and snuggly.

Back, Cycle 2 Week 1

Dec 9

Cycle 2 Week 1 deadlifts (no straps, double overhand unless otherwise stated)

Cardio 15 min Elliptical, incline 25 degrees, variable resistance

Warmup (1-2 min rest)

130 x 5
165 x 5
195 x 5

Main (2-3 min rest)

210 x 5
245 x 5
275 x 4… rest 45-60 sec… 275 x 3… rest 60 sec… (Sumo) 275 x 3

notes:  FAIL!

I was cruising along, and my grip was going by the 3rd rep, I managed to do the 4th rep with it hanging from my right hand fingers, but then set it down for the 5th rep, took a minute to collect myself, tried again, grip went again.  Rested another 60 sec, tried switching to sumo stance, grip went again – could not keep my hand closed, EITHER hand now.

My thoughts?  First off, I probably punked out, I should not have reset on the first set, just set it down, reset my grip and immediately ripped it right away.  I tried to get it clean 5 in a row touch and go, but SHOULD have just reset and went right away.  Not like my grip was getting any stronger at that point.

Also, that Friday epic arm workout might not have done me any favours, even though it was 3 days past.  My triceps are STILL sore, it was brutal.

But still, failure on only the second cycle???  On some level, I am paying for the sins of the past – the PR I used to set my training weights for this program was done with straps, so why wouldn’t my grip give out before I get back to that point?  I was doing heavy singles with straps and hit a new weight, and tried to use that as the benchmark for no straps.  Duh, genius.

As repentance for these sins, I will reset my TM benchmark back to what it was last month and redo the climb back up.  I am only losing a month.  As it was last month, only Joker sets will use straps.  Gotta build these forearms up!  They are the weak link.  Maybe some people don’t care about using straps, but I want to get strong all over not just my back, so only on Jokers.

backoff sets (60 sec rest)

210 x 8
210 x 8

IMG_3254

IMG_3256

notes: I was just mad and grumpy at this point.  Thankfully, my trainer was there to keep me on course.  We decided to do some core.

Assistance

Superset Hyperextensions and Roman Chair Bent Leg Raise (30-45 sec b/w sets)

15&12
15&15
15&15
15&15

IMG_3262

IMG_3269

Stretching

Trainer led me through some yoga-style stretches:  windshield wipers, wind-relieving pose, held glute bridge, ham stretch with the strap assist, pigeon pose

post-workout massage

One treat for myself is that there is a massage studio next to the studio gym, so I got my biweekly acupressure treatment.  It HURTS.  But it feels good when you are done

I had the dude work on my IT bands, and on my back and forearms, since they had failed me

He found a lot of tightness in my right hand (that’s the one that gave out), and a massive deep knot in my right lat that he thinks would start to cause me pain if I didn’t get it worked on a few times.  IT bands tight, as I expected

So training was a failure, but sometimes you need to learn those hard lessons.

Sunday Week 1 Cycle 1 Back

Deadlift day!

I asked my friend if she wanted to work out with me (I had been getting requests to “bring the girl back”).  She asked what I had in mind.  I mentioned it was scheduled as a deadlift day for me.  And her eyes lit up!  No joke, she loves deadlifts.

So I played around with the routine a bit to put more deadlift work in there.  A more extensive warmup, the main sets, real heavy low rep sets (known in the 5/3/1 book as Joker sets), lighter weight higher rep sets (known in the book as “First Set Last: Multiple Sets”) , had the straps on deck, had the Fat Gripz on deck, this one would have it all!

I took a scoop of Fast Fuel 30 min before the workout with a handful of dry oats for extra energy, got there 15 min early and sat in the massage chair for a bit to warm up   then took a scoop of Fast Fuel and a scoop of ReGen during the workout!  Then ReGen and creatine HCl after the workout.

Week 1 Deadlift Day (Conventional double overhand, not Sumo unless otherwise noted)
(traded sets back and forth with my friend, so rest time for me equalled her set, plus changing the weights)

Warmup
45 x 10 Fat Gripz
80 x 5   Fat Gripz
115 x 5  Fat Gripz
145 x 5  Fat Gripz
175 x 5

IMG_3085

IMG_3086

Main
210 x 5
240 x 5
270 x 6

IMG_3089

Joker Set
305 x 0 Straps
305 x 1 Sumo, Straps

IMG_3095

IMG_3099

Back Off Sets

210 x 6
210 x 8
210 x 8

IMG_3101

notes:  Real proud of my friend!  She did great.  I was feeling good so I went for the Joker Set… and failed, haha.  So I switched to Sumo, let out a beefy grunt, and busted out that rep.

I wanted to keep going with the Jokers, but my friend wanted to keep the workout at an hour (did I mention right before this she had done an hour of Spin?  60 min of Spin, then 60 min of deadlifts, pretty badass!)

She had to go at the hour mark, so I trimmed down the Back Off Sets, then after she left I did a little more Assistance work on my own.

Before she left though, she wanted to make sure the readers had more to look at, so she went to take a pic of her friends’ butts, hahaha. (They did Spin with her, then did their own Squat workout while we did DLs.)

IMG_3098
Assistance (30 sec rest b/w sets, normal tempo)

One Arm DB Row

25 x 10/10 offleg stretched back
50 x 10/10 offleg stretched back
80 x 20/20 offleg at 90 degrees on bench

notes:  Basically 2 warmups then a single high rep set at a heavy weight (for me).  I don’t think Kroc has anything to fear from me yet, but don’t sleep!  I’m comin for ya, haha!  I play with the positioning of my non-supporting leg to make the exercise easier or harder. (ie. if I am rowing with my left, my right knee can be moved around on the bench to make it easier or harder.)

Hyperextension Machine

300 x 12
300 x 12
300 x 12
300 x 12

Roman Chair

15 knee raises
12 bent leg raises (45 degrees or so)
10 straight leg raises
10 straight leg raises
12 knee raises

After, I sipped on my post-workout drink while sitting in the sauna for about 10 min.  Came home and collapsed!  That was draining.  Good session, no PRs but a lot of good work.

Friday Trainer Session

Oct 18 Session (about 45 sec b/w sets, more for the DLs, cause I made my trainer change the weight by herself, haha)

First time doing Pendlay Rows! Before I had been doing trad bent-over rows, but these seemed more badass, and I could have my trainer monitor my form.

Sumo Deadlifts
135 x 5
225 x 5
275 x 5
295 x 5
315 x 4 PR
315 x 4 w/straps

Pendlay Rows – first time!
135 x 5
155 x 5
175 x 5
175 x 5
175 x 5

Incline DB Press
85s x 5 PR
85s x 5
85s x 5
85s x 6
85s x 5

DB Side Raises
25 x 5 (straight arm)
25 x 5 (bent arm)
25 x 5 (bent arm)
30 x 5 (bent arm)
30 x 5 (straight-ish arm)

This was a short workout, but I had to have a consult, take some measurements, pay some bills, etc.

Friday Fullbody

Met up with the trainer for a session, had some extra time so we mixed up the regular routine a bit.
Oct 4 Evening Fullbody Workout (regular cadence unless otherwise indicated, 45-60 sec between sets)
Sumo Deadlifts
225 x 5
245 x 5
275 x 5
275 x 5
295 x 5
IMG_2907

Bent Over BB Row
135 x 5
155 x 5
155 x 5
155 x 5
185 x 5

IMG_2909

 

Flat DB Press
85s x 5
85s x 5
85s x 5
85s x 5
85s x 12

Side Raises (strict, straight arm)
25s x 5
25s x 5
25s x 5
25s x 5
25s x 5

IMG_2912
Leg Press (4 second negatives; feet high to target hamstrings, feet wide)
8 plates x 10
10 plates x 10
12 plates x 10
12 plates x 10
12 plates x 10

IMG_2916

 

Prone Leg Curls (4 second negatives)
75 x 8
85 x 8
95 x 8
95 x 8
95 x 8

notes:  Why yes, I did change my shirt halfway through, lol!  It was sort of an inside joke with my trainer, she has put up with my smelly sweatiness countless times, so I rewarded her with a halftime wardrobe refresh.

I am still new to deadlifts, but they are getting better.  3 Wheels soon!

I wanted to try Pendlay Rows, but there was a small child (9 yr old girl) being trained 15 ft away, under the watchful eye of her mum, and so I kept it clean and friendly – no cursing, and as little plate clanging as possible.  (The deadlifts were super soft and controlled as well.)  This meant I did bent overs still, vice pendlays.

The flat press turned out to be easier than I thought so I just repped it out on the last set.  Way overdue for a weight increase.