Author Topic: SumoDL's conventional programming  (Read 535 times)

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #30 on: May 30, 2017, 11:00:59 PM »
Solid couple sessions Scott, bench is looking strong!
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #31 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.  ;)

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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.

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #32 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 ::)
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #33 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.

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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.

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #34 on: June 02, 2017, 12:58:30 PM »
Mirin that OHP!
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #35 on: June 03, 2017, 11:58:37 PM »
Mirin that OHP!
You got that easy and shredded too!

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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.

Offline BLK00TJ

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Re: SumoDL's conventional programming
« Reply #36 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.

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #37 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!
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #38 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.

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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.

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #39 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
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #40 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.

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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.




Online SumoDL

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Re: SumoDL's conventional programming
« Reply #41 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.


Online SumoDL

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Re: SumoDL's conventional programming
« Reply #42 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.

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #43 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.

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #44 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.
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