Author Topic: SumoDL's conventional programming  (Read 567 times)

Online SumoDL

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SumoDL's conventional programming
« 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.

Offline BLK00TJ

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Re: SumoDL's conventional programming
« Reply #1 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.

Online FLEX

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Re: SumoDL's conventional programming
« Reply #2 on: May 11, 2017, 08:48:22 AM »
Welcome to the Iron Sanctuary.
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

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Online piperdown

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Re: SumoDL's conventional programming
« Reply #3 on: May 11, 2017, 09:53:00 AM »
Welcome to the Iron Sanctuary.

X2. Welcome!  :)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #4 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.


Online SumoDL

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Re: SumoDL's conventional programming
« Reply #5 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.

Online FLEX

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Re: SumoDL's conventional programming
« Reply #6 on: May 13, 2017, 09:25:44 AM »
What is RPE?
Powerlifting Meet Bests:

2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Join the Ranks!  http://www.powerliftingwatch.com/yearly-rankings

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #7 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.

Online LisaSkinnoble

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Re: SumoDL's conventional programming
« Reply #8 on: May 13, 2017, 11:12:57 PM »
Welcome!
Last meet lifts:  235/130/255

"You know, there's nothing damnable about being a strong woman. The world needs strong women." — Ginger Rogers

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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #9 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.

Online piperdown

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Re: SumoDL's conventional programming
« Reply #10 on: May 16, 2017, 07:40:32 AM »
Solid looking bench.
Looks like you're dialing in the numbers.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #11 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.

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #12 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.
« Last Edit: May 18, 2017, 11:01:54 PM by SumoDL »

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #13 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.

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #14 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.