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Journals => Journals => Topic started by: SumoDL on May 11, 2017, 12:06:38 AM

Title: SumoDL's conventional programming
Post by: SumoDL on May 11, 2017, 12:06:38 AM
I don't have much of a powerlifting resume, but do enjoy the big three. After taking a year off, it seems like a good time to dust off the iron. I'm not sure how the training will unfold, but got to start somewhere.

Monday bench was a 5x5 at 185.
Tuesday squat, worked up to an easy 225. Shoulders were tight as #$%^ and took forever to get them into low bar submission.

Tonight's effort

Bench
190 5 x 5

BtN OHP
60 x 3 x 10

1H Tri Ext
30 x 3 x 8

Plan for bench is to add 5lb each workout and see where it stalls. As for OHP, I'm hoping to get some mobility back by pressing them behind the neck.
Title: Re: SumoDL's conventional programming
Post by: BLK00TJ on May 11, 2017, 06:58:26 AM
Welcome to the journals.  You're off to a great start for a year off.

I too have shoulder mobility issues.  Only after warmups can I get into position and even then, it's uncomfortable and transfers strain to my elbows/biceps.  Mobility all around is one of my goals this training block.
Title: Re: SumoDL's conventional programming
Post by: FLEX on May 11, 2017, 08:48:22 AM
Welcome to the Iron Sanctuary.
Title: Re: SumoDL's conventional programming
Post by: piperdown on May 11, 2017, 09:53:00 AM
Welcome to the Iron Sanctuary.

X2. Welcome!  :)
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 11, 2017, 11:12:55 PM
Welcome to the journals.  You're off to a great start for a year off.

I too have shoulder mobility issues.  Only after warmups can I get into position and even then, it's uncomfortable and transfers strain to my elbows/biceps.  Mobility all around is one of my goals this training block.
I'll be hitting the mobility work as part of the everyday routine, but a year of sitting hunched over really hit the shoulders hard more than I anticipated.
Welcome to the Iron Sanctuary.
Welcome to the Iron Sanctuary.

X2. Welcome!  :)
Thanks for the welcomes.

---------------------------------------------------------------

Tonight's effort.

Sumo DL
275 x 3 x 5
315 x 1
365 x 1

Goblet Squats
60 x 3 x 8

EZ Curls
35 x 3 x 20

Lots of huffing and puffing, but seems like a good place to start building a strength base. I'll probably work up to a 275 x 3 x 8  and see where my speed ends up at for a triple at 365. Speed was medium/slow for tonight's single at 365.

Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 12, 2017, 10:06:25 PM
Bench
190 x 3 x 8, RPE 8

OHP
55 x 3 x 12, RPE 6

1H TE
30 x 3 x 8

Just a heads up, this program will be high frequency, but my first attempt at auto regulation. who needs a de-load anyways. I might make google doc this weekend to lay out the program.

Bench was a good at RPE 8, had two more reps for sure. The OHP came up too easy, was aiming for RPE 7.
Title: Re: SumoDL's conventional programming
Post by: FLEX on May 13, 2017, 09:25:44 AM
What is RPE?
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 13, 2017, 09:01:29 PM
What is RPE?
The short answer is "Rate of Perceived Exertion." It's a way to rate the set, where RPE 10 is max effort, 9 is one more rep, 8 would be two reps left in the tank. I'm using RPE 7 in my program more for active recovery than anything. I'm hoping this will keep myself from constantly working in the RPE 9/9.5 range where, I believe cumulative fatigue takes it toll. I don't have enough experience to train intuitively yet, so hopefully this RPE system will help.

------------------------------------------

Today's effort.

Squat
185 x 3
225 x 3
275 x 2
315 x 1
225 x 7 RPE 9.5

1H DB Row
65 x 3 x 10

Took the warm-up slow and worked up to a medium speed 315. It seems like a good enough number to base my  3 x 8 sets @ RPE 8. Punched the numbers into my google sheet and got 235 lbs. Seems a tad heavy for sets of 8, so I dropped it to 225 lbs and got 7 clean reps, but the 7th was slow.
I didn't want to turn the set into a breathing squat exercise, so ended there.

Conditioning and strength aren't exactly lining up, but will try to monitor and adjust accordingly.
Title: Re: SumoDL's conventional programming
Post by: LisaSkinnoble on May 13, 2017, 11:12:57 PM
Welcome!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 15, 2017, 10:22:00 PM
Welcome!
Thanks for the welcome!

---------------------------------------------------------------------------------

Tonight's effort.

Bench
95 x 10
135 x 5
185 x 3
225 x 3
245 x 3 x 3 RPE 8.5

OHP
60 x 3 x 12

1H Tri Ext
30 x 3 x 9

So much for the Google sheet. Had the session calculated at 225, but went up too easy. Took 3 minutes rest between on the working sets.
Title: Re: SumoDL's conventional programming
Post by: piperdown on May 16, 2017, 07:40:32 AM
Solid looking bench.
Looks like you're dialing in the numbers.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 16, 2017, 11:17:25 PM
Solid looking bench.
Looks like you're dialing in the numbers.
Funny how the strength tries to come right back. Probably a few more weeks till I have to start earning it.

------------------------------------------

Tonight's effort.

Squat
95 x 5
135 x 3
185 x 3
225 x 3
270 x 3 x 3 RPE 9

SLDL
185 x 3 x 12

EZ Curl
40 x 3 x 20

Gave the final set a RPE 9. It probably would have been an RPE 8.5 if I did not almost get stuck coming out of the hole. Tried Oly shoes on the 185 x 3 set, but was getting pushed onto my toes. Switched back to my DL shoes for the last sets.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 17, 2017, 10:35:37 PM
Bench
95 x 10
135 x 5
185 x 3
200 x 3 x 8 RPE 8.5

OHP
95 x 3 x 8 (+10) RPE 10

1H Tri Ext
30 x 3 x 10

Tonight was 8s for the main lifts. The last set of OHP start to slow down at around rep 13, and was a grinder at rep 18. That's why I dont' really like the RPE system for myself, because most of it is guess work. If you ever ran a 20 rep squat program, you can always find one more rep. For me, I just tried to judge bar speed as the main factor in determining RPE.


Noticed a pair of 25s left on the bar from yesterday, OHP was actually 95.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 18, 2017, 10:59:41 PM
Sumo DL
330 x 3 x 3 RPE 9.5

Squat HB
170 x 12

Think the SLDL's did me  in a bit from Tuesday. Speed was slow, no grinder on the last set of DLs. Was supposed to do 3 set of 12, but couldn't rap my mind around it. Had one quality set though, treated it like breathing squats, HB ATG.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 19, 2017, 09:28:52 PM
OHP
95 x 3
115 x 3
135 x 3 x 3 RPE 8.5

Bench
160 x 3 x 12

1H Tri Ext
30 x 3 x 11

Seemed like good numbers all around. Tris are feeling a bit worked, but in a good way.
Title: Re: SumoDL's conventional programming
Post by: BLK00TJ on May 19, 2017, 11:19:23 PM
Getting work done.  Good bunch of sessions you've strung together.   :rocker:

Training for a meet?
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 20, 2017, 09:56:49 PM
Getting work done.  Good bunch of sessions you've strung together.   :rocker:

Training for a meet?
Seemed like a productive week; now just to string a bunch of weeks together. No meets in the near future, but may do a mock meet down the road.

------------------------------------------------------------------------

Today's effort

Squat
220 x 3 x 8 RPE 8

Sumo DL
255 x 3 x 8 RPE 7.5

1H DB Row
60 x 3 x 12

EZ Curl
55 x 3 x 12

Good session over all. Squats were a lot easier once I remembered to keep my upper back tight. Drop the DLs slightly from planned since the squats zapped my energy. Had good hip drive and good bar speed on the Sumos.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 22, 2017, 08:13:39 PM
Today's effort.

Bench
95 x 10
135 x 5
185 x 3
225 x 3
255 x 3 x 3 RPE 9

OHP
65 x 3 x 12 RPE 7

1H Tri EXt 30 x 3 x 12

Starting to get my setup down again. All reps were slow tempo.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 23, 2017, 11:39:50 PM
Squat
95 x 3
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3 RPE 10, vid
275 x 3
225 x 6

Just squats tonight. Was having a bad day, so decided to try and crush myself with the 315 to feel better.  :o It actually helps believe or not. Here is the 315 set where I almost stalled and serves as a good progress starting picture. Depth could have been better.

http://youtu.be/qL_bBAAjH_4 (http://youtu.be/qL_bBAAjH_4)
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 24, 2017, 10:30:00 PM
8s night main lifts (lbs x set x rep)

Bench
95 x 10
135 x 5
185 x 3
210 x 3 x 8, RPE 8

OHP
105 x 3 x 8, RPE 8

1H DB Tri Ext
30 x 3 x 12

Numbers seemed good to get the desired RPE 8 on the last set. Tempo was medium pace.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on May 25, 2017, 10:17:35 PM
Nice work on the 325 squats and 8's today. Question? Sloth is that you bud?
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 25, 2017, 10:54:47 PM
Nice work on the 325 squats and 8's today. Question? Sloth is that you bud?
Yep, I figured you would recognize the home gym. I set some couch potato PRs last year. February weight was 281lbs and change. Down to 265 now, with a long road ahead. Figured to ditch Sloth and reinvent myself, LoL! Should have just called myself SumoD, but too late now. People call me Scott IRL.

Looks like you got on the platform recently and had a great meet; congrats!

------------------------------------------------

Tonight's effort.

Sumo DL
135 x 3 x3
185 x 3
225 x 3
275 x 2
315 x 1
340 x 1

Pendlay
100 x 3 x 10

Probably set myself up for failure tonight going all out the 315 set of squats the other night, but oh well. Worked up to an easy 340, followed by some light Pendlays. Live and Learn.

Title: Re: SumoDL's conventional programming
Post by: John on May 26, 2017, 07:48:06 AM
Hi Scott.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on May 26, 2017, 08:04:26 AM
Well hi Scott! Seriously great to see you back at it. As soon as I saw that home gym that I used to admire I knew that had to be you. Missed having you around bud!
Title: Re: SumoDL's conventional programming
Post by: Dave on May 26, 2017, 08:16:24 AM
What's happening man?  mirroroferised from bb.com but Dave IRL :D
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 26, 2017, 09:54:59 PM
Well hi Scott! Seriously great to see you back at it. As soon as I saw that home gym that I used to admire I knew that had to be you. Missed having you around bud!
Feels good getting back at it. The rack is a bit of an overkill for my level of lifting, but oh well.
Quote from: John link=topic=3334.msg135610#mhttp://www.iron-sanctuary.com/forums/index.php?board=5.0sg135610 date=1495799286
Hi Scott.
Hi Coach Bacon or should it be Coach Sizzlean.  :o
What's happening man?  mirroroferised from bb.com but Dave IRL :D
Well after tucking tail failing the Lamar Gant DL program, took some time to heal up, then heal up some more, and some more.

Great job getting on the platform Dave. The hell no, got to get more depth at 315 was epic.


----------------------------------------------------------

Tonight's effort.

OHP
95 x 5
115 x 3
145 x 3 x 3, RPE 8.5

Bench
95 x 5
135 x 3
165 x 12 x 3, RPE 7

1H DB Tri Ext
30 x 12 x 3

Session seemed a lot easier tonight. Hopefully 8s tomorrow for Squats/DL we be productive.
Title: Re: SumoDL's conventional programming
Post by: Dave on May 27, 2017, 08:03:42 AM
hahaha yeah that squat was something else  ;D


Thanks man and good to see you back.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on May 27, 2017, 08:07:42 AM
Nice pressing Scott, strength is still at a good point for you to build on and get real damn strong.
Are you actively dieting right now?
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 27, 2017, 09:46:18 PM
Nice pressing Scott, strength is still at a good point for you to build on and get real damn strong.
Are you actively dieting right now?
I'm not weighing anything ATM, but I started going lower carbs last week (<80g). Once the scale comes out, things should move along nice.


----------------------------------------------

Today's effort, 8s

Sumo DL
135 x 8 x 2
185 x 3
225 x 3
275 x 8 x 3, RPE 8

HB Squat
95 x 5
135 x 3
185 x 33
225 x 8 x 3, RPE 8.5

EZ Curl
60 x 12 x 3

Didn't really have the stamina, but made up for it by taking long rest between sets (5-6 minutes). Followed up by some yardio = done.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 30, 2017, 10:26:05 PM
Tonight's effort

Bench
95 x 10
135 x 5
185 x 3
225 x 3
260 x 3 x 3, RPE 9

OHP
67.5 x 12 x 3

1H DB TE Ext
35 x 8 x 3

Skipped yesterday, mainly from too much yardio all weekend and the holiday. Just means one less lower day, bummer.  ;D
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on May 30, 2017, 11:00:59 PM
Solid couple sessions Scott, bench is looking strong!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on May 31, 2017, 11:15:44 PM
Solid couple sessions Scott, bench is looking strong!

Seems like bench is coming back fast; dunno about the Sumos though, because always lifted conventional. I left conventional programming in the thread title just in case I need to switch back.  ;)

----------------------------------------------------

Tonight's effort.

Squat
95 x 5
135 x 5
185 x 5
225 x 3
290 x 3 x 3, RPE 9

SLDL
200 x 12 x 3

1H DB Row
70 x 8 x 3

EZ Curl
65 x 8 x 3

Squats seem to be coming around this session. Helps to remember to commit on the eccentric and keep the back tight.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 01, 2017, 04:07:23 PM
Nice session, glad the squats are clicking.  I was messing around with sumos for a few weeks….mainly to work on some weakness.  Reality is I suck at them big time, they hurt my right hip like crazy and I am never going to pull sumo for competition.  Bacon gave me a kick in the ass I needed to get out of the sumo zone. I want to pull 600 one day….and I am not gonna pull that sumo lol
Not saying you should stop…not what I meant BTW.  Just telling my story ::)
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 01, 2017, 10:37:01 PM
Nice session, glad the squats are clicking.  I was messing around with sumos for a few weeks….mainly to work on some weakness.  Reality is I suck at them big time, they hurt my right hip like crazy and I am never going to pull sumo for competition.  Bacon gave me a kick in the ass I needed to get out of the sumo zone. I want to pull 600 one day….and I am not gonna pull that sumo lol
Not saying you should stop…not what I meant BTW.  Just telling my story ::)
Cool story bro!  ;D I don't think sumos will develop in a few weeks though; more like a few years. I haven't really made my mind up one way or another, but figured to give them a try since the weights are lighter.

-----------------------------------

Tonight's effort.


OHP
95 x 5
125 x 3
155 x 3 x 3, RPE 9

Floor Press
155 x 12 x 2
160 x 12

1H DB Tri Ext
35 x 8 x 3

Been awhile since I've done floor presses. Hardest thing at 47 is getting back off the floor.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 02, 2017, 12:58:30 PM
Mirin that OHP!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 03, 2017, 11:58:37 PM
Mirin that OHP!
You got that easy and shredded too!

---------------------------------------------

Tonight's effort.

Sumo DL
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
350 x 5

Incline press
135 x 12
155 x 10
175 x 8
195 x 6
215 x 4
235 x 2
135 x 18

1H DB Row
70 x 8 x 3

Mainly wanted to find a reasonable estimated 1RM for DL tonight and will most likely base it off 4 reps @ 350 instead of 5. The plan is to start JC on Monday.
Title: Re: SumoDL's conventional programming
Post by: BLK00TJ on June 04, 2017, 08:02:02 PM
Have fun on JC.  a bunch of guys here ran that this spring and had pretty good results.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 04, 2017, 09:59:17 PM
Beauty sumos and strong inclines Scott! Looking forward to JC, it's a great program, fast and furious but the results are always too notch!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 05, 2017, 11:08:27 PM
Have fun on JC.  a bunch of guys here ran that this spring and had pretty good results.
Looks  like I missed the band wagon and I'm not sure if week 2 sounds fun, but here goes nothing.
Beauty sumos and strong inclines Scott! Looking forward to JC, it's a great program, fast and furious but the results are always too notch!
Figured to give it a try since it mainly looks like most of the exercises I do anyways. I should have some linear progression left in me so I am hoping to get all 4 reps on all the lifts come week 5.

----------------------------------------------------

Tonight's effort.

Squat
95 x 10
135 x 5
185 x 3
225 x 1
270 x 6 x 4

DL
225 x 3
275 x 3
315 x 6 x 2

First workout is in the books. Had to narrow my stance after set 2 of the squats due to the left hip socket being a bit angry. Did some foam rolling mid workout out of perceived necessity and last set needed about 7 minutes rest. Decided to ditch the sumo's and pull conventional to play it safe. Sumos may be a good alternated when the program requires it.

Figured to also clean up my diet starting today a dusted off the scale.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 06, 2017, 03:50:57 PM
Day 1! Solid work Scott, that's a much tougher session than it looks on paper lol. Get through the first 2 weeks than life gets sweeter
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 06, 2017, 10:53:09 PM
Day 1! Solid work Scott, that's a much tougher session than it looks on paper lol. Get through the first 2 weeks than life gets sweeter
I'm hearing you there. 1 minute rest between sets next week sounds tough for sure.

------------------------------------------

Tonight's effort

Bench
95 x10
145 x 10
195 x 10
220 x 10
225 x 10

DB Row
55 x 10
65 x 10
75 x 10
80 x 10

OHP
60 x 10
90 x 10
105 x 10
110 x 10

EZ Curl
35 x 10
50 x 10
60 x 10
65 x 10

Messed up on the rep scheme tonight. Seems like the app I found has the bench doing straight sets of 10 like I did. Should have been (10, 10, 8, 6). Did straight sets on the accessories too. Wrong! Guess  I'll have to look at the spreadsheet from now on. Good news is, Thursday bench should be a heck of a lot easier, lol.



Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 08, 2017, 11:09:49 PM
Tonight's effort.

Bench
95 x 10
150 x 10
205 x 10
225 x 8
235 x 6

DB Row
55 x 10
65 x 10
80 x 8
90 x 6

OHP
60 x 12
85 x 12
110 x 10
120 x 8

EZ Curl
35 x 12
50 x 12
65 x 10
70 x 8

Followed the correct rep scheme tonight. Added about 3% (10 lbs) to bench to offset fewer reps. Still light weight.  ::) For the accessories, I added some weight because of the reduced reps also. Seemed like good numbers all around.

Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 09, 2017, 10:44:46 PM
Tonight's effort, 8s.

Squat
95 x 10
135 x 5
185 x 3
225 x 1
240 x 8 x 4

DL
135 x 8
225 x 8
275 x 8 x 2

Squats were tough tonight. Head wasn't in the game. Hip felt better, but left oblique feels a bit strained, lol.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 10, 2017, 05:04:25 PM
Today's effort, MR

Bench
95 x 10
135 x 5
185 x 3
225 x 1
240 x MR (10)

DB Row
55 x 10
65 x 10
80 x 8
90 x 8

OHP
60 x 12
85 x 12
110 x 10
120 x 10

EZ Curl
35 x 12
50 x 12
65 x 10
70 x 10

Max Reps (MR) in this program are a bit deceiving, because the program says stop at 10 rep. Probably a good thing since it could be easy of getting in the habit of just grinding reps. The set of 10 felt like an RPE 8 and threw in a competition pause on the last rep. For accessories, added 2 reps to the top set on all exercises.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 10, 2017, 10:21:51 PM
Awesome work going on Scott. Smashed through the first week and in to the week from hell. The MR bench sets are not MR10, they are as many as you can do. The MR10's are on your 2 squat sessions next week and that's it.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 12, 2017, 11:42:42 PM
Awesome work going on Scott. Smashed through the first week and in to the week from hell. The MR bench sets are not MR10, they are as many as you can do. The MR10's are on your 2 squat sessions next week and that's it.

Looks like a noobed that up. Thanks for the clarification. The programming seems a bit weird though because this week max rep bench is 5 lbs less than last week. Time for redemption.

================================

Tonight's effort

Squat
95 x 10
135 x 5
185 x 3
225 x 1
drum roll................

270 x 8, MR10
275 x 3 x 5

SLDL
225 x 8 x 3

Only got 8; was huffing and puffing more than anything, and ran out of gas. Had to narrow my stance some after rep 4. Probably wasted a lot of energy going too deep, but that what happens when the oly shoes go on. The 275 x 3 x 5 probably trashed my quads, although the narrow stance probably saved the hips. The time started to creep up on the last two set, 1 min 20 secs and 1 min 45 secs respectively. Didn't die, so conditioning could have been worse  I reckon.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 13, 2017, 10:35:13 PM
Haha you didn't die, and the first easier horrible session is over. It's a tough week man. Hit those max reps on the next one...the reward of EMOM 10x3 awaits! :o
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 13, 2017, 10:41:21 PM
Haha you didn't die, and the first easier horrible session is over. It's a tough week man. Hit those max reps on the next one...the reward of EMOM 10x3 awaits! :o
Just getting ready to post and say someone posted while replying to my own, lol.

I'm not sure about the EMOM reps, I almost never train that way even when I am in better conditioning. The good news is they are a drop in weight.

=========================================


Tonight's effort.

Bench
220 x 10
235 x8
245 x 8

1H DB Row
75 x 10
85 x 8
90 x 8

OHP
115 x 10
125 x 8
135 x6

EZ Curl
70 x 10
75 x 8
80 x 6

Heck of a lot easier tonight; rest tomorrow.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 14, 2017, 11:46:12 PM
Strong benching and upper day. Looking forward to the next lower session, the EMOM are hard and terrible but they are a huge part of what makes the program so effective IMO.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 15, 2017, 10:58:47 PM
Strong benching and upper day. Looking forward to the next lower session, the EMOM are hard and terrible but they are a huge part of what makes the program so effective IMO.
Tonight was effective at crushing me, lol.

================================================

Tonight's effort.

Squat
135 x 5
185 x 3
225 x 3
275 x 10
265 x 3 x 5

Pulled the plug after the 5 sets of 3; program called for 10 ENOMS. The set of 10 had about 4 good reps where I maybe hit parallel. The main problem was my left hip socket is sore and mentally kept me from committing to the hole. My own fault jumping into an intermediate program after a long hiatus; recovery + volume is just not there. Tucked tail and skipped DLs. 
Title: Re: SumoDL's conventional programming
Post by: Andrew on June 15, 2017, 11:12:15 PM
thats a bear of a program, i've ran it a few times so i can relate. Hope the hip isnt too bad, mines been messing with me for months now from squatting. I was doing slow decent box squats the other day and found a way to squat pain free. might be something to try. What i did was learn a movement with the box and then took the box away and repeated the same motion and it seemed to work for me.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 16, 2017, 11:55:40 PM
thats a bear of a program, i've ran it a few times so i can relate. Hope the hip isnt too bad, mines been messing with me for months now from squatting. I was doing slow decent box squats the other day and found a way to squat pain free. might be something to try. What i did was learn a movement with the box and then took the box away and repeated the same motion and it seemed to work for me.

Hip is not bad, but no need to push it for the heck of it for the next 3 weeks. I'm pretty sure it was self imposed from the wide stance squats at 315 x 3 one week, followed by a max effort 5 rep set wide Sumo stance the next week trying to estimate maxes. Looks like I'll be going light with narrow stance and will also dust off my SSB real soon.

---------------------------------------

Tonight's effort.

Bench
95 x 10
135 x 10
185 x 3
225 x 1P (paused)
245 x 1P
265 x 1P
285 x 1P
305 x 1P
320 x 1P
240 x 14 (MR)

1H Db Row
90 x 8 x 3

EZ curl
75 x 8 x 3

Was supposed to basically repeat Tuesday workout, then do a MR bench set on Sunday, but figured, what the heck. I'm 99.9% sure I will be rethinking my training come Monday anyways. Instead of going out like a complete Noob, went for a bench PR at 320 and nailed it. After that I revisited last weeks 240 (MR) set where I stopped at 10 by mistake and got 14 without resorting to losing form and grinding. Got my revenge.

http://youtu.be/CphAKvcWCQs (http://youtu.be/CphAKvcWCQs)

Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 20, 2017, 09:38:37 PM
Tonight's effort, 10s

Bench
95 x 10
135 x 5
185 x 3
225 x 10 x 5

1H DB row
90 x 10 x 5

OHP
85 x 10 x 5

Last set of bench took 5 minutes rest. Tomorrow will be day six with no squats, time to give them a whirl.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 21, 2017, 10:34:24 AM
Nice bench PR! Looks like JC was a bit too much right now, that week 2 is nuts!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 21, 2017, 09:55:15 PM
Nice bench PR! Looks like JC was a bit too much right now, that week 2 is nuts!

The EMOMs are the killer part; will probably never get that part down; maybe ETOMs (Two).  :o

==========================================

Tonight's effort.


Squat
BW x bunches
95 x 5
135 x 5
185 x 3 x 5


Just got the blood flowing tonight and skipped DLs. Should be on the mend in no time.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 24, 2017, 12:27:51 AM
Tonight's effort.

Was supposed to be some benching, but got side tracked with my new high/low pulley from Spud Inc. The low pulley rig works great, but the high pulley makes you kind of lean back and pull so it doesn't seem to activate the lats very well. Tried pulling backwards behind the neck and got better lat activation, but the weights still too close to the body coming off the ground. It looks like I will have to buy another pulley, but will just buy it direct from Block Division to get some distance between myself and the weights. Right now it is set up on my Texas DL bar across the top of my rack, but will get some 2x2 square steel and do it properly. Other than that, I probably need 2 to 3 heavy duty carabiners to add some length to the cable that will provide a solid solution for the high pulley once finished. My gym is 10' x 16' so it is a great fit.  8)

Squats tomorrow.  >:(
Title: Re: SumoDL's conventional programming
Post by: piperdown on June 24, 2017, 09:12:57 AM
Moving right along in here  :thumbsup:

Are you bolting or welding the 2x2 steel?
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 24, 2017, 10:25:58 PM
Moving right along in here  :thumbsup:

Are you bolting or welding the 2x2 steel?

Most likely will be bolting, I might add an L bracket to the 2x2 steel because there is already horizontal holes in the top of the rack. Don't have welder though.

=========================================

Today's effort.

Squat
BW x 10 x 3
135 x 5
185 x 5
225 x 3
245 x 2 x 3
265 x 2
285 x 2
225 x 10

Bench
135 x 10
185 x 5
235 x 5
245 x 5
255 x 5
265 x 5
275 x 5
285 x 5

Seated Row
90 x 10
115 x 10 x 3

Squats seemed a bit more productive than recently. Went to shoulder width and low bar, to test the waters. No discomfort while squatting, so it will be interesting to see how recovery goes.

Made up the bench session from yesterday. Was aiming for a top set at 275 x 5, but had a bit left in the tank. The last rep at 285 was slow, but not a full out grind.

Took the maiden voyage on seated rows and kept them strict.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 26, 2017, 11:33:47 PM
Tonight's Effort.

Wide DB Flat Press
55 x 12 x 5

Seated DB OHP
55 x 6 x 5

Chest Support DB Row
55 x 12 x 5

DB Tri Ext
30 x 15 x 5

DB Curl
30 x 10 x 5

Active Bench deload more than anything. Went ultra wide on Flat DB press below chest level, got a good stretch. Missed the last rep on seated OHP. Rest of the session was just more burning. Session lasted less than 1 hour.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on June 27, 2017, 08:54:22 AM
Nice couple sessions Scott, that was a big bench and squat day!
Title: Re: SumoDL's conventional programming
Post by: piperdown on June 27, 2017, 02:26:30 PM
I can relate to the burning for the higher rep stuff. Seems like sometimes my delts and pecs won't ever stop. Odd though, I'm hardly ever sore the next day or day after with upper body stuff.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 27, 2017, 10:37:51 PM
Nice couple sessions Scott, that was a big bench and squat day!

Seems like the bench is bigger than the squat though. Just need patients.


==============================================


Tonight's effort


Squat
BW x 10 x 3
135 x 5
185 x 3
225 x 3
265 x 2 x 3

Not much tonight; felt like things were headed to the twingy side, but without the twing yet. Should probably switch to DLs if things digress this week.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 29, 2017, 11:36:04 PM
I can relate to the burning for the higher rep stuff. Seems like sometimes my delts and pecs won't ever stop. Odd though, I'm hardly ever sore the next day or day after with upper body stuff.

Well of all things, had a bit of bicep DOMs the next day. Kept the rest shorter tonight; shorter rest = greater burn.  :o

===============================================

Tonight's Effort.

Wide DB Flat Press
55 x 12 x 5

Seated DB OHP
55 x 6 x 5

Chest Support DB Row
55 x 12 x 5

DB Tri Ext
30 x 15 x 5

DB Curl
30 x 10 x 5


Same exact as last session, but a little faster. Missed 2 reps on chest supported rows though. Probably should have gone about 5lbs heavier on the flat press and 5lbs lighter on the seated press, but was too lazy to change the weights on my Iron Masters between sets.

I see squats on the horizon.
Title: Re: SumoDL's conventional programming
Post by: John on June 30, 2017, 08:45:03 AM
Squats suck I'd avoid them at all cost  :P

Nice 320 PR, Scott. That was a legit pause!!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on June 30, 2017, 10:23:35 PM
Squats suck I'd avoid them at all cost  :P

Nice 320 PR, Scott. That was a legit pause!!

Thanks John, the competition pause felt a lot longer under the bar than it did in the video though.

========================================================

Tonight's effort.

Squat
BW x 10 x 3
135 x 10
185 x 5
225 x 3
275 x 2
300 x 1
225 x 3 x 5

Not completely hopeless except the part were I tried to belt up for the 300, lol. Who needs a belt anyways; without strengthens the core.   :)

Just need to monitor the recovery and hopefully can bump it up a bit more next time.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on July 05, 2017, 09:20:55 PM
Tonight's Effort.

Bench, 8s
135 x 10
185 x 5
225 x 8 x 5

1H DB Tri Ext
30 x 15 x 5

!H DB curl
25 x 12 x 5

Parent are out visiting for the 4th of July week, but figured to do some quick volume and call it good.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on July 07, 2017, 02:56:13 PM
Nice 8's session Scott! Have a good visit with the family
Title: Re: SumoDL's conventional programming
Post by: BLK00TJ on July 07, 2017, 09:57:42 PM
making time to get in and train when others would make an excuse is a win in my opinion.  I've won and lost, and winning feels so much more gratifying.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on July 10, 2017, 10:55:54 PM
making time to get in and train when others would make an excuse is a win in my opinion.  I've won and lost, and winning feels so much more gratifying.

Win/lost last week. I wanted to get some squats in but didn't make the time. Agreed, it always feels good to get some work in.

Nice 8's session Scott! Have a good visit with the family

Had a great visit. They usually drive up to see me and my family at least once a year, sometimes twice. Had some great yardio sessions with my dad.


=====================================

Tonight's effort, 3s


Bench
135 x 10
185 x 5
225 x 3
275 x 3
290 x 3 x 4
225 x 12

1H DB Row
100 x 8 x 3

OHP
85 x 28 (burn-out)

Good session tonight and wasn't too bad for being fasted. I don't eat breakfast and was too lazy to make my lunch today so it was about 20 hours since my last meal.

Squats tomorrow.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on July 11, 2017, 09:05:56 AM
Strong benching Scott,  impressive work especially after a 20 hour fast! 28 rep OHP must have lit dem boulders up!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on July 12, 2017, 11:26:33 PM
Strong benching Scott,  impressive work especially after a 20 hour fast! 28 rep OHP must have lit dem boulders up!

OHP seemed like a good way to end things at a different angle, but was probably 10lbs light.


================================================


Squat
BW x bunches
135 x 5
185 x 5
225 x 3
245 x 1
265 x 1
285 x 1
305 x 1
325 x 1
325 x 1
245 x 5
245 x 5

Worked up to a couple heavier singles, seems like a good place to build from if the hip cooperates.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on July 13, 2017, 09:54:26 AM
Strong singles, hope the hip keeps holding up for you!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on July 14, 2017, 10:40:26 PM
Strong singles, hope the hip keeps holding up for you!

Me too!  I was thinking maybe to alternate DLs and squats every other week.

====================================================


Tonight's effort.

Bench
135 x 10
185 x 5
230 x 8 x 4
230 x 7

1H Db Row
100s x 8 x 5

Super-setted tonight which I normally don't do. Ran out of gas on the last set of 230 and had to settle for 7.

Something tomorrow.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on July 15, 2017, 11:51:40 AM
Big benching and volume Scott, I have been getting used to SS a pull before my benching but it's not something I am going to keep in once I start a new program in September.
Title: Re: SumoDL's conventional programming
Post by: SumoDL on July 19, 2017, 10:40:36 PM
Big benching and volume Scott, I have been getting used to SS a pull before my benching but it's not something I am going to keep in once I start a new program in September.
SS seem like a good thing if there is lack of time or for conditioning. September is right around the corner.


Tonight's effort

Bench
135 x 10
185 x 5
225 x 3
275 x 1
295 x 3
295  3
295 x 3
225 x 13

OHP
95 x 5
135 x 5
135 x 5
135 x 5
95 x 19

1H DB Tri
30 x 12 x 3

Might have one more week left in me for 3s on bench; reps were slow tonight; no grinders.
Title: Re: SumoDL's conventional programming
Post by: ShawnJ on July 19, 2017, 11:21:29 PM
Mirin that bench dood!
Title: Re: SumoDL's conventional programming
Post by: SumoDL on July 24, 2017, 10:35:07 PM
Mirin that bench dood!
Ha! That's all I got. Sould be a bench only journal.  ::)

=====================

Tonight's effort.

DL
135 x 8
135 x 8
225 x 5
225 x 5
315 x 3
365 x 1
405 x 1
455x 1F

Squat
135 x 5
185 x 5
225 x 5
225 x 5
185 x 12

Figured to see where DL was at. The 455 attempt felt strong except for the part where my grip started to fail around knee level. I suppose it is better than back failure. Finished the session with some light squats.

http://youtu.be/N6C6oHYh7RA (http://youtu.be/N6C6oHYh7RA)
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http://youtu.be/DvMnq4O8lC8 (http://youtu.be/DvMnq4O8lC8)
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