The Program

[BrotherIron]

Tate's advice of dropping your nutz on bar is the best way to visualize how to perform a sumo pull.

 

[Excessiveone]

Thanks BI, POB
Good to hear they look ok other than the flexibility concern.
I've actually been working on my hip mobility, yea it was that bad.

Currently sitting ankle on top of opposite knee pushing down outside of supported knee stretching the IT band. Also laying face down knee's spread in a v as wide as they will go without hearing a popping sound.
Either of you have any suggestions on what would be the best stretching exercises? Would glute bridges help?

 

[Excessiveone]

7/28
Bench
wk sets
170-5
200-5
225-7 stopped

Shirt wk nt
300-4-4s +1 single/ Moved hand position trying to touch/last set was closest 1.25".
Just getting back into the shirt very low percentage wk.
BB Rows
135-15
185-15
235-15

Single Arm Push Downs
20+r-2s Stretch/Pump

Today
Squats
130-5
160-5
195-3
210-5
240-5
275-10 stopped
330-1, 360-1

Leg Ext ss/w v
180-200 20-30r 3s

Leg Curl ss/w ^
130-150 18-22r 3s

Calves
3s 20+r

Sights set on 380 in a couple weeks if that goes as smoothly next cycle it will set me up to hit a 405 squat again below parallel.

 

[Ramrod]

Solid Workouts... Keep it up.

 

[Excessiveone]

Thanks Ramrod

Military seated
55-5, 70-5, 85-3, 95-3, 110-3, 125-15 stopped.

DB Flat Bench Elbow's tucked
65's-12
75's-12
85's-10,12 All reps very fast.
*Note to self start w/65's then 85's then 95's next time.

V-bar Low pulls
wk sets
190-12-4s

Decline Bench
200 12-3s about 60%

s-arm push downs
2 sets

Continue to work on mobility almost daily. Need to add conditioning hate treadmills, would like to get a sled & or Farmers handles.

 

[Excessiveone]

Deads sumo off Box 6.6"
245-5
335-3
425-3
515-2 vid
565+90Lbs chains vid

Lat Pulls
4s 10-12r

Took a break from pulling otf this week will resume next week.
Upload vids tonight.
Should of pulled off a 4-5" box these were too easy, last set did pushed me a bit.

 

[Go Away]

Deads sumo off Box 6.6"
245-5
335-3
425-3
515-2 vid
565+90Lbs chains vid

Lat Pulls
4s 10-12r

Took a break from pulling otf this week will resume next week.
Upload vids tonight.
Should of pulled off a 4-5" box these were too easy, last set did pushed me a bit.

Damn my dude! Always inspiring.

 

[Excessiveone]

Damn my dude! Always inspiring.

Thanks GA Trying to not be the problem programming wise in hopes to see steady gains.

Uploading took about 7 hrs, HD thats crazy.

515
https://www.youtube.com/watch?v=7B88BJQUpPI

565+ Chains
http://www.youtube.com/watch?feature=player_embedded&v=J2rQpGohSS4

 

[Excessiveone]

Squats
130-5, 160-5, 195-3
225-3
260-3
290-7
Singles
320
350

205-21r

Done

Stopped @ 350 it was getting heavy. 380 would of been slow or a grinder that's meet percentage stuff. 205 was cardio still had spring off the bottom on last rep.

 

[Excessiveone]

8/7
Squats below Parallel
130-5, 160-5, 195-3
225-3
260-3
290-7
Singles
320
350

205-21r


Yesterday
Military FP seated
45-10
65-10
85-8
105-5
125-3
145-12

Declines
135-10
155-10,10,12

Lat Pulls
120lbs 12,12,12,12

Shrugs
155-25r x 2

Push downs
2 sets

 

[Excessiveone]

8/11
Deads
Heaviest set
445-7 reps slowed so I stopped maybe a 6.5 RPE

Low pulls Vbar
210-10,10,10,12

8/13
Shoulder is a mess again so...
Bench (Experiment) tut/explosive concentric interval training
Starting weight 100lbs I know laughable right.
30-45 sec workloads
1 min rest intervals


30 Rep 3 Sets


20 Rep 6 Sets


15 Rep 2 Sets


Push downs
2 Sets

30 min workout I'm totally spent & major pump.
Note; 22 minutes & 240 reps on Bench.

Did 2 sets of 25r for face pulls ss with bench wu's.

Squats tomorrow.

 

[Excessiveone]

Yesterday
Week 4 Squats
130-5, 160-5, 195-5
240-5
275-3
305-10

Leg Press
3pps + quarter 12r
5pps-12r
6pps-20r

Deloading next week then starting a new Program.