Author Topic: SumoDL's conventional programming  (Read 783 times)

Offline BLK00TJ

  • Senior Member
  • ****
  • Posts: 4339
  • I'm all out of bubblegum
  • Height: 5'6"
  • Weight: a fat 190-sumfin
Re: SumoDL's conventional programming
« Reply #15 on: May 19, 2017, 11:19:23 PM »
Getting work done.  Good bunch of sessions you've strung together.   :rocker:

Training for a meet?

Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #16 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.

Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #17 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.

Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #18 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.



Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #19 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.

Online ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: SumoDL's conventional programming
« Reply #20 on: May 25, 2017, 10:17:35 PM »
Nice work on the 325 squats and 8's today. Question? Sloth is that you bud?
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #21 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.

« Last Edit: May 26, 2017, 01:35:53 AM by SumoDL »

Online John

  • Site Champion
  • Junior Member
  • *****
  • Posts: 883
  • Height: 73
  • Weight: 215
Re: SumoDL's conventional programming
« Reply #22 on: May 26, 2017, 07:48:06 AM »
Hi Scott.
1 set, 1 rep, 1 pound at a time

☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: SumoDL's conventional programming
« Reply #23 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!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online Dave

  • Junior Member
  • **
  • Posts: 712
  • Height: 5'9
  • Weight: 187
Re: SumoDL's conventional programming
« Reply #24 on: May 26, 2017, 08:16:24 AM »
What's happening man?  mirroroferised from bb.com but Dave IRL :D
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring supremacy 2017 - 275, 235, 430 - 940 total

Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #25 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.

Online Dave

  • Junior Member
  • **
  • Posts: 712
  • Height: 5'9
  • Weight: 187
Re: SumoDL's conventional programming
« Reply #26 on: May 27, 2017, 08:03:42 AM »
hahaha yeah that squat was something else  ;D


Thanks man and good to see you back.
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Spring supremacy 2017 - 275, 235, 430 - 940 total

Online ShawnJ

  • Member
  • ***
  • Posts: 1790
  • Me vs Genetics
  • Height: 6 feet
  • Weight: 183
Re: SumoDL's conventional programming
« Reply #27 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?
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \

Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #28 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.

Online SumoDL

  • Newbie
  • *
  • Posts: 51
  • Height: 5'10"
  • Weight: 261
Re: SumoDL's conventional programming
« Reply #29 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