SumoTwat

31/01/12:

Push Press:

barx5,5,5, 40kgx2,2,2

62.5kgx2
72.5kgx2
77.5kgx2
82.5kgx2
87.5kgx1
92.5kgxf
80kgx1 (very slow rep, left push press there)

- 92.5kg was nearly there, left arm just didn't want to lock it out. Attempted some reps on 80kg but I attempted 92.5kg three times and that took it out of me.

Strict press:

50kgx5
55kgx5
60kgx5
62.5kgx5
65kgx3
60kgx5,5

- this was ok, best is 60kgx6 so not bad at all considering I did push press before.

Incline bench (CG+paused):

45kgx5
60kgx5
70kgx5
75kgx5
75kgx5
75kgx3

- triceps just stalled on last set, weird.

Pull ups (straps and paused at bottom):

bw: 5x5

Put the graft in, decent session after long day at uni but would have liked 92.5kg!

01/02/12:

Squats:

barx5,5,5, 60kgx5,5, 100kgx2, 120kgx1,2, 140kgx1

150kgx3
150kgx3
150kgx3 (PB)

- Was happy with this after I considered leaving them after 120kg and 140kg sets.(Technique was not quite right today, felt I was leaning forward a lot on 3rd reps).

Speed/Conventional Deadlift:

60kgx2, 80kgx2, 100kgx2, 120kgx2

140kgx2,2,2,2,2

- first sets were fast, last 2 not so much. Still adding 5kg a session to these and feel very easy.

Reverse Hypers:

bwx10
40kgx10,10

This week is basically just getting the work in, have a lot on at uni. So far happy with how training has gone .

Good lad

Thanks big lad.

Solid work on the Squats.

You getting much from the Speed pulls?

Cheers mate.

I should stop calling them speed deadlifts in my journal tbh because they are too heavy for speed sets. I am basically building my conventional deadlift back up by adding 5kg each session, maintaining form + being as explosive as I can. When I used to do speed deadlifts properly (50-60% of my max) I found they did help me be more explosive from the floor.

u can now call em rehab deadlifts lol

Lol We've all been there.

How did you f**k up the back?

By being a lazy t**t and bouncing reps deadlifting lol. Injured it in Jan 2011, reinjured in March 2011, started lifting sumo in sept (became sumot**t) and now getting back to conventional because sumo is not allowed in strongman and it is apparently gay.

Haha yeah I heard that as well. Worryingly that hasn't put me off doing em

Lol. The way I see it, sumo allowed me to lift heavy from the floor without any pain, it did its job. But its been enough time now and I think my back is 100% again, so going back to conventional.

03/02/12:

Bench:

barx5,5,5, 40kgx5,5, 60kgx2, 80kgx2,

92.5kgx2
102.5kgx1
112.5kgx1

- 112.5kg was a decent rep, still got stuck at the same point the 120kg failed but managed to lock it out. 115kg next week.

102,5kgx3,3,3

CG Bench (paused):

90kgx5,5,5

Speed Bench (against green bands):

60kgx2,2,2,2,2

- these were a lot heavier at the top than I expected, worked my triceps well.

Barbell rows:

60kgx8
80kgx8,8,8,8,8,8

- volume work, decided to do them as not done at all this week

Biceps:

hammer curls

Happy with the work I put in today, focused on bench as it is something I have not improved on.

06/02/12:

Munrow with brownbear

15" Deadlift:

60kgx5,5,5, 100kgx5

140kgx5, 160kgx3, 180kgx1

200kgx5 (PB) - easy
200kgx5 - hard, reps slowed down but don't think I hitched a rep
180kgx10 (rep PB) - happy with 10 after the sets on 200kg. First 5-6 easy.

Front Squats:

60kgx2 (f**k these felt s**t), 60kgx3, 70kgx2, 80kgx2

90kgx5
95kgx5,5,5 (monged out)

Reverse Hypers:

bwx15,15
+20kgx15,15,15

Good session, deadlifts took it out of me and front squats just felt very hard but still got them done.

Really strong session again. Looks like you'll do well in most events at the comp.

Plenty of reps in there Roger.