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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
I have to work on being patient with my sumo pulls. They are slow off the start and I have been getting anxious. I felt sluggish today but I'm not surprised since it's finals week and I'm down food and sleep deprived.

WAVE4 WEEK1 DAY1
OHP/ DEADLIFT

OHP~ bar x 10, 65x5, 95x5, 135x5, 165x5, 185x5, 205x5, 205x5​
Sumo Deadlift~ 135x2, 225x2, 275x2, 315x2, 345x2, 385x2, x2, x2​
Bent Over Row~ 135x10, 185x7, 205x7, x6, x5​
Hang. Side Lat./ Rear Delt~ 45x5/ 20x10, 45x5/ 20x10​
Lateral Walk w/ Sled~ 90x120ft, 115x120ft, 135x120ft, x120ft, x120ft
 
dangerouscurves

dangerouscurves

TID Lady VIP
May 25, 2011
2,053
335
I have to work on being patient with my sumo pulls. They are slow off the start and I have been getting anxious. I felt sluggish today but I'm not surprised since it's finals week and I'm down food and sleep deprived.

WAVE4 WEEK1 DAY1
OHP/ DEADLIFT

OHP~ bar x 10, 65x5, 95x5, 135x5, 165x5, 185x5, 205x5, 205x5​
Sumo Deadlift~ 135x2, 225x2, 275x2, 315x2, 345x2, 385x2, x2, x2​
Bent Over Row~ 135x10, 185x7, 205x7, x6, x5​
Hang. Side Lat./ Rear Delt~ 45x5/ 20x10, 45x5/ 20x10​
Lateral Walk w/ Sled~ 90x120ft, 115x120ft, 135x120ft, x120ft, x120ft
your finals are a week ahead of mine and I already feel like I’m a few feet under! Nice work using the constant and pushing through.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
your finals are a week ahead of mine and I already feel like I’m a few feet under! Nice work using the constant and pushing through.
Hey stranger, what have you been up to?

Yeah, I had 1 final on Tues, 1 Wed, and my last 2 are next Thurs. Sciences are always a week early at my school. I definitely need to get away for a few days after finals are done b/c this semester was a rough one.
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
Knee is feeling really good which makes me happy. I'm not sure if I'm going to keep box squatting or if I'll put in paused back squats. My gym got a buffalo bar which will give my right shoulder some relief. My right elbow has been bothering me and I'm certain I have a bicep strain on my right side probably from compensating or maybe masturbating to much... lol

WAVE4 WEEK1 DAY2
SQUAT/ BENCH

Speed Squat+130lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 265+Cx3, x3, x3, x3, 295+Cx3, x3, x3, x3, x3​
1 min rest and no belt. Of course I wore sleeves since my knee needs the warmth and support.​
Floor Press+75lbs chain~ 95+Cx7, 135+Cx7, 150+Cx7, 165+Cx7, 180+Cx7, 195+Cx5​
dropped the weight on floor presses to give my shoulder, bicep, elbow a break (all right side)​
Lunge walking/ Lying Leg Curl~ BWx12/ 100x10, BWx12/ 100x10​
Rope Pressdown~ 70x15, 80x12, 90x12, 90x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
Still have to work on being patient off the floor. Sumo pulls are vastly different than conventional. Conventional is a familiar feeling, like being home but sumo is odd/off, strange. It starts so slow and then builds momentum.

I will incorporate bands (red mini's) into my training. Red mini's to start and in time I'll switch to green monster mini's. I use orange average bands for my speed work.

WAVE4 WEEK2 DAY1
OHP/ DEADLIFT

Standing OHP (strict & speed)~ bar x many, 95x5, 115x5, 150x3, x3, x3, x3, x3, x3, x3, x3, x3​
50sec rest in betw sets. Wore elbow sleeves but no belt, no wrist wraps
Sumo Deadlift~ 135x3, 225x3, 275x3, 345x5, x5, x5​
No belt but broke out straps for the working sets. No chalk so used straps. 2min rest betw sets.
Bent Over Rows~ 135x10, 185x7, 205x5, x5, x5, x5​
Front Raise DB/ Face Pull~ 25x7per arm/ red mini x20, 25x7per arm/ red mini x20​
Sled Pull (Lateral Walk)~ 90x120ft, 115x120ft, 135x120ft, 135x120ft, 135x120ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
I started subbing in some new movements. Going to see how my shoulder feels since going back to benching. The neutral grip of the football bar should help and of course, I'm using chain to save my joint. GM's with a buffalo bar were actually easier b/c it's easier to get tight.

WAVE4 WEEK2 DAY2
SQUAT/ BENCH

Squat~ 145x3, 235x3, 285x3, 345x5, 385x5, 425x5, 425x5​
Bench w/ Football Bar +75lbs chain~ 95+Cx7, 135+Cx7, 155+Cx7, 175+Cx7, 195+Cx5, x5​
Standing GoodMorning w/ Buffalo Bar~ 140x5, 190x5, x5, x5​
Walking Lunge/ Lying Leg Curl~ BWx14/ 100x12, BWx14/ 100x12
V-Bar Pressdown w/ Bands~ purple+red band x15, x15, x15​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
Damn... today kicked me in the dick. I ran out of time but still got most of it done. Didn't get to do GHR and sled walks. Only had 40min for total time, dynamic warm up, training, and putting my shit up.

WAVE4 WEEK2 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 295x8, 335x8, 385x8​
Box Squat (20" box)~ 135x3, 225x3, 275x3, 335x5, x5, x5​
RDL w/ DB +orange band~ 90x5, x5, x7​
Med Grip Pulldown (neutral grip)~ 110x10, x12, x12​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
Went out last night with the team from work. Had some amazing food, had some drinks, danced, drank some more and got a small amount of sleep. Have to do some work on OHP. It seems to have stalled so I'll probably sub out the standing OHP for perhaps Z-Press so I can add some micro bands for additional resistance.

Sumo deads were done with little rest, 50sec. Speed sumo pulls. The red mini is around 50lbs band tension.

WAVE4 WEEK3 DAY1
OHP/ DEADLIFT
Standing OHP~ 95x5, 135x5, 155x2, 175x2, 195x2, 215x2, 235x1, f.drop 175x7​
Sumo Deadlift +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, +Bx3, +Bx3, +Bx3, +Bx3​
Landmine Row~ 45x10, 70x8, x8, 80x6, x6, 45x10​
Front Raise/ Face Pull~ 25x7/ Red Minix20, 25x7/ Red Minix20​
Speed Sled (Lat. Walk)~ 90x120ft, 115x120ft, 135x120ft, x120ft, x120ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
I decided to try squatting with the buffalo bar today. It was an interesting learning experience. The bar keeps you more upright so it's more like a high bar squat than a low bar (which is how I squat). The bar also wants to walk forward so you have to keep TIGHT in order to keep the buffalo bar in place. It is A LOT more comfortable on the shoulders. The bar is also 50lbs so you have to remember that. It's a bit lighter than my 55lbs comp bar. I did like how there was no give in the bar with 385. It felt stiff and didn't flutter at all. I wouldn't be afraid of putting 500 on the bar with how it felt. I think I'll use the BUffalo bar for box squats and paused squats but I'll still to my comp bar for my regular main squat sessions.

Bench went well today. I have to get used to a full ROM again but I was happy with how it went today. Worked up to 225 for a triple with 75lbs chain and my shoulder feels great so that's a relief.

WAVE4 WEEK3 DAY2
SQUAT/ BENCH
Squat w/ Buffalo Bar~ 140x3, 190x3, 230x3, 285x8, 335x8, 385x7​
385 got a lil loose so the bar wanted to drift forward.
Bench w/ Football bar +75lbs chain~ 95+Cx5, 145+Cx3, 165+Cx3, 185+Cx3, 205+Cx3, 225+Cx2​
Good Morning w/ Buffalo Bar~ 140x5, 190x5, x5, x5​
Walking Lunge/ Lying Leg Curl~ BWx14/ 110x11, BWx14/ 110x11​
Band Pressdown~ purple+red band x12, x12​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
Ok, so when I squatted on Friday I tweaked my lower back (right side) a bit on the last rep when I got a bit loose and the bar swung forward. It wasn't bad enough for me to stop training but I could feel it a bit. I felt it again today so I opted not to do my last set of 5 which would have been a repeat set. I didn't want to risk actually pulling/straining something which would have finished my day and even perhaps kept me out for days/weeks. SO, I skipped it and was able to get through the rest of the training session. So, I'm happy with my training. The weather is also shit which makes me not want to lift so for me to easily hit the 425x5 made me happy. I set up my box squats with the red mini bands. I didn't squat wide enough so I'll work on that next time. The buffalo bar allows me to sit more upright and certainly makes it more difficult for me to squat since I'm a low bar squatter.

WAVE4 WEEK3 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 275x3, 335x5, 385x5, 425x5​
Box Squat (low box)+red mini~ 140+Bx3, 190+Bx3, 230+Bx3, 280+Bx3, 300+Bx3, +Bx3, +Bx3, +Bx3, +Bx3​
SLDL w/ DB + orange band~ 90+Bx7, 95+Bx7​
GHR~ BWx7, x7, x7​
Wide Grip Pulldown (Mag handle)~ 100x12, 120x10, x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,450
2,636
Careful with that back BI
I know. That's why I dropped the last set and opted to play it smart. It's feeling fine now so I'm glad I made that decision. I'm just anxious to put more weight on the bar.
 
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