Aw thanks Spockalina, though it’s hard to feel that way - I have such lofty goals/standards. Then again, I know you hold yourself to a high standard as well.
If I never said it, you’re a cut above the rest and I’m glad you post here still!
7/1/21 - In other news, holy fucking shit I strict pressed an absurd amount today. My shoulder has been hurting from strict log and barbell pressing doesn’t really bother it, so I just sort of went with what felt good.
Strict Barbell Overhead Press
45x15,15
95x5,3
135x3,3
185x1
225x2
275x5 wtf PR last rep wasn’t even a major grinder. It was hard but a 6th wasn’t exactly out of the question. A bit upset I did not film, but oh well, you’ll just have to believe me hahaha.
CG Bench (pinky on knurling)
135x15
185x12
225x8
185x10
135x15
Lateral Raise
x15
x15
x15
x15
Barbell 21s
x3 sets
Band Pull Apart
x15
x15
x15
Chill upper body day. Shoulder is a bit triggery from the barbell pressing but no discomfort or pain after at all. Last time I did log my shoulder was feeling FUCKED for days after.
Sumo Deads (no belt, FML)
135x3,3
185x3,3
225x5
275x5
300x5x10, not gonna lie, these winded me pretty hard. Reps got a bit weird at the end but no issues.
Sumo Deadlift
135x3,3,3
185x3,3
225x3
275x3
315x3
365x3
445x12 this was prescribed to be AMRAP but I definitely did not go to failure. Reps looked the same on each but things felt a bit off by 12. I could have cranked out 15+ I am not happy with how it felt but I have to move on and settle with it.
GMs
135x10
135x10
185x8
225x8
275x9 oof, lost tightness here. Got too pumped up.
7/9/21 - bw 236. Ummm program called for 315 AMRAP. Kinda weird but okay.
Sumo Deadlift (no belt, no straps)
135x5,5,5
185x3,3
225x3
275x3
315x34 burned pretty good. Could have kept going(??) but they started to become ugly and my lungs were on FIRE as I banged the first 25 in one go.
Pause Front Squat
135x5,5
185x3,3
225x3,3
275x3
275x3
Single Leg Hip Thrust
x10
x10
x10
x10
Hamstring Curl
x12
x12
x12
Plank
bw x 30s
45lbs x 30s
90lbs x 30s
45lbs x 45s
I’m doing what has been the only thing to actually strengthen my deadlift.
In 2015 I stopped conventional deadlift because I was getting chronic pain and it was fucking up the rest of my events. Would do a deadlift session and my back would just hurt during another day of training.
On top of that, I was stuck at 500lbs for almost 3 years. I started training sumo exclusively and the first time I went to pull conventional I PR’d with 600lbs. Not long after I pulled 650 conventional after pulling 675 sumo with some more in the tank.
So I’m not really injured, as I have tweaked my back on both sumo and conventional; it’s more that I can just tolerate more volume and intensity without feeling completely destroyed whilst also training the exact same muscles as a conv DL. We’ll see how fruitful this cycle is. The goal by 2022 (roughly) is to pull 700 sumo, or more and see if I can sustain a conventional pull of near that much.
Above sets felt easy, simply put. Had probably 10-11 reps on the final set. I really think I’m sitting at around 315 strict currently. That’s pretty awesome. I think 400lbs overhead is possible on a barbell atm.
Seated DB Shoulder Press (paused reps)
100x6
100x6
100x5 eh, not a great showing but good control of the dumbbells
Incline DB Flye
40x8
40x8
40x8
40x8
Horizontal Band Flye
x10
x10
x10
x10
drop set
x20ish
I was deadlifting on Tuesday and my right hip flexor (or upper quad) just popped on the 2nd top set with 520 for 6x4. Things were feeling good strength wise until it happened.
I am almost positive it was caused from the strain on my body from twice a week deadlifting coupled with the ramping of intensity and volume. Days later my hips/upper quad feel sore like I did 100 power cleans or hip thrusts but fortunately I was still able to rewarm up on deads and hit 405 without much issue and log c&p yesterday.
Still not really sure what muscles were strained because it’s in BOTH of my hips/legs. Not sure if sartorius, hip flexor, adductor, or what. Never had this happen on deads before.
*I feel good though, I don’t feel like I sustained an injury, just overtraining. My hips are very tight naturally and even with 30 min of mobility and squatuniversty/stuart mcgill drills, things still happen.
7/27/21 - bw 235. Goal today was to continue training deadlifts via program. My warm ups felt SOOOO strong. 405 moved like nothing and even 500 came off the ground effortlessly, but alas on the 2nd rep I felt my hip start to “tear”. I think it might be my quad/sartorius but last time it tore, within days it felt totally fine, so I have no clue what is actually happening. Might be worth seeing a PT or ortho but I think I am going to go with my gut and say this is a overuse injury and take 3-4 weeks off pulling completely and rebuild up again by deadlifting only once a week instead of twice.
All in all, I feel insanely strong but my hip needs a break.
Sumo Deads
135x3,3
185x3,3
225x3
315x3
405x3 joke
500x2 felt my upper quad start to pull and just stopped. I played around with closer stances and it helped but ultimately I can’t avoid the issue. I even loaded 585 attempting the 3x3 and just quit before I even gave it a real pull; I knew better.
Stiff Leg Sumo
315x10
315x10
315x10
315x10 whew these got me goin. These cause no pain.
Strict Overhead Press
45x15
95x12
135x3,3
185x3
225x3
275x1 unholy speed, hooly shittttt
315x2 huge PR, I knew I had a single in the bag, but two is just silly. First rep felt awful and I knew I could hit it cleaner, so I did.
225x13 PR by 1 or two reps
Seated DB Military (paused reps)
55x10
100x8
100x8
100x7 can never get 3x8
Barbell Overhead (split jerks)
135x5,3,3
225x3 shaky and off
275x3
325x2 sort of okay
365x1 felt heavy as balls on my chest but the press went well
400x f, probably better off to have not attempted this as my warm ups felt bad. When I hit 330x4 a month-ish ago, it felt way stronger. Probably had 400 that day. Will go up soon though.
8/7/21 - bw 236
Conventional DL
135x8,5,5
225x3,3
315x3
365x2
415x6
415x6 challenging, not gonna lie
415x3, lost tightness, called the set
DB Row
100x20
100x20
100x20
HS curl
x10
x15
x15
Front Squat
135x8
225x5,5,5
275x3,3
8/10/21 - bw 235
Sumo DL
135x3,5,5
185x8
225x3
275x3
315x3
365x3
Front Squat/Bulgarian split Squat SS (1 min rest)
145x10/x10
145x10/x10
145x10/x10
Meadow’s Row
25x10
50x10
60x10
75x10
Front Plank
x60s
x60s
x60s
John Meadow’s passing has shocked me as I genuinely loved the guy without having ever met him. So much good information and positive vibes given off by the man, so heartbroken for his family and those who were close. RIP
Deloading this week and will start anew next week. Planning on hitting a 600lb deadlift (not a PR), 400lb overhead and getting back in shape with front squats while phasing in event work.