Author Topic: SumoDL's conventional programming  (Read 566 times)

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #45 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.
« Last Edit: June 12, 2017, 11:56:06 PM by SumoDL »

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #46 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
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #47 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.

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #48 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.
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #49 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. 

Offline Andrew

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Re: SumoDL's conventional programming
« Reply #50 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.
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #51 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.




Online SumoDL

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Re: SumoDL's conventional programming
« Reply #52 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.

Online ShawnJ

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Re: SumoDL's conventional programming
« Reply #53 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!
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Online SumoDL

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Re: SumoDL's conventional programming
« Reply #54 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.
« Last Edit: June 24, 2017, 06:01:29 PM by SumoDL »

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #55 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.  >:(

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Re: SumoDL's conventional programming
« Reply #56 on: June 24, 2017, 09:12:57 AM »
Moving right along in here  :thumbsup:

Are you bolting or welding the 2x2 steel?
Eric

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

Online SumoDL

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Re: SumoDL's conventional programming
« Reply #57 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.
« Last Edit: June 24, 2017, 10:31:00 PM by SumoDL »