Sumo Deadlift:
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
Front Squat:
80kg x10
80kg x10
80kg x10
Cable Rows: 25kg x100
GHR: BW x100
DB Bicep Curls: 6kg DBs x100
The sumo deadlift experiment begins. All reps felt pretty damn good, no grinding or anything. Wasnt even winded between sets, think ive got a lot of room to grow here. Front Squats felt easy as well today.
Houzi Training Log
Moderator: Chebass88
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
27-7-2020
Squat:
182.5kg x3
182.5kg x3
182.5kg x3
182.5kg x3
182.5kg x5
SLDL:
135kg x10
135kg x10
135kg x10
Hook Grip Holds: 100kg x75 seconds
DB Seal Rows: 24kg DBs x75
Decline Sit Ups: BW+5kg x75
Slept real bad last night, and my stomach wasnt feeling good either. But got in and got it done. Squats felt ok, not as smooth as I would have hoped.
135kg on SLDL was real easy, will bump up to 140kg next week.
182.5kg x3
182.5kg x3
182.5kg x3
182.5kg x3
182.5kg x5
SLDL:
135kg x10
135kg x10
135kg x10
Hook Grip Holds: 100kg x75 seconds
DB Seal Rows: 24kg DBs x75
Decline Sit Ups: BW+5kg x75
Slept real bad last night, and my stomach wasnt feeling good either. But got in and got it done. Squats felt ok, not as smooth as I would have hoped.
135kg on SLDL was real easy, will bump up to 140kg next week.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
30-7-2020
Sumo Deadlift:
185kg x3
185kg x3
185kg x3
185kg x3
185kg x8 ----- PR!
Front Squat:
85kg x10
85kg x10
85kg x10
Cable Rows: 35kg x75
GHR: BW+5kg x75
DB Bicep Curls: 8kg DBs x75
So hit a pretty comfortable 8RM on Sumo, definately had 2+ reps in the tank. This would roughly put my strength the same as my Conventional DL, since my 10RM for that is 185kg, but that was a full RPE @10 grind. Lets see what next weeks AMRAP brings...
185kg x3
185kg x3
185kg x3
185kg x3
185kg x8 ----- PR!
Front Squat:
85kg x10
85kg x10
85kg x10
Cable Rows: 35kg x75
GHR: BW+5kg x75
DB Bicep Curls: 8kg DBs x75
So hit a pretty comfortable 8RM on Sumo, definately had 2+ reps in the tank. This would roughly put my strength the same as my Conventional DL, since my 10RM for that is 185kg, but that was a full RPE @10 grind. Lets see what next weeks AMRAP brings...
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
3-8-2020
Squat:
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x5
SLDL:
140kg x10 --- PR
140kg x10
140kg x10
Hook grip holds: 120kg x50 seconds
DB Seal Rows: 28kg DBs x50
Ab crunches: BW+10kg x50
Pretty meh squat session. I had feeling that I wouldnt be hitting more than 5 reps with 192.5kg , and all the reps were tough. +5kg PR for my SLDL 10RM.
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x5
SLDL:
140kg x10 --- PR
140kg x10
140kg x10
Hook grip holds: 120kg x50 seconds
DB Seal Rows: 28kg DBs x50
Ab crunches: BW+10kg x50
Pretty meh squat session. I had feeling that I wouldnt be hitting more than 5 reps with 192.5kg , and all the reps were tough. +5kg PR for my SLDL 10RM.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
4-8-2020
Bench Press:
135kg x1
135kg x1
135kg x1
135kg x1
135kg x4 --- PR
Close Grip Bench Press:
102.5kg x10
102.5kg x10
102.5kg x10
DB Shoulder Press: 22kg DBs x50
Tricep Pushdowns: 27kg x50
Facepulls: 20kg x50
Quite dissapointed with today, was hoping to hit 135kg for 5 reps, only got 4. This is still a small 2.5kg 4RM PR, but my E1RM is lower than last cycle where i hit 132.5kg x6. Think i need a deload.
135kg x1
135kg x1
135kg x1
135kg x1
135kg x4 --- PR
Close Grip Bench Press:
102.5kg x10
102.5kg x10
102.5kg x10
DB Shoulder Press: 22kg DBs x50
Tricep Pushdowns: 27kg x50
Facepulls: 20kg x50
Quite dissapointed with today, was hoping to hit 135kg for 5 reps, only got 4. This is still a small 2.5kg 4RM PR, but my E1RM is lower than last cycle where i hit 132.5kg x6. Think i need a deload.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
7-8-2020
Sumo Deadlift:
195kg x1
195kg x1
195kg x1
195kg x1
195kg x9 --- PR
Long Pause Bench Press:
125kg x1
125kg x1
125kg x1
125kg x1
125kg x5 ---PR
Pull Ups: BW some x few
Had to combine my day 3 and day 4 this week. Ended up hitting a great new rep PR on Sumo DL. This Sumo 9RM beats my Conv DL 8RM. I think Sumo is going to be my main DL movement moving forward, though I will keep using conventional to build it.
195kg x1
195kg x1
195kg x1
195kg x1
195kg x9 --- PR
Long Pause Bench Press:
125kg x1
125kg x1
125kg x1
125kg x1
125kg x5 ---PR
Pull Ups: BW some x few
Had to combine my day 3 and day 4 this week. Ended up hitting a great new rep PR on Sumo DL. This Sumo 9RM beats my Conv DL 8RM. I think Sumo is going to be my main DL movement moving forward, though I will keep using conventional to build it.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
10-8-2020
Squat:
200kg x1
140kg x5
140kg x5
140kg x5
Bench Press:
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3
Sumo Block Pull:
200kg x1
220kg x1
230kg x1
240kg x1
Cable Rows: 45kg 3x10
This week is a deload so im keeping some intensity, but dropping a lot of volume. Also switching to a slightly higher frequency approach for this week, and possibly for the upcoming cycle. First time trying Sumo block pulls, managed to hook grip up to 220kg, then switched to straps.
200kg x1
140kg x5
140kg x5
140kg x5
Bench Press:
112.5kg x3
112.5kg x3
112.5kg x3
112.5kg x3
Sumo Block Pull:
200kg x1
220kg x1
230kg x1
240kg x1
Cable Rows: 45kg 3x10
This week is a deload so im keeping some intensity, but dropping a lot of volume. Also switching to a slightly higher frequency approach for this week, and possibly for the upcoming cycle. First time trying Sumo block pulls, managed to hook grip up to 220kg, then switched to straps.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
11-8-2020
Bench Press:
140kg x1
105kg x5
105kg x5
105kg x5
Front Squat:
80kg x10
80kg x10
Close Grip Bench Press:
80kg x20
80kg x20
Lat Pulldowns: 70kg 3x10
DB Lateral Raises: 6kg 2x15
Continuing my deload. Hit a heavy single on bench and then all other work sets were really low effort.
140kg x1
105kg x5
105kg x5
105kg x5
Front Squat:
80kg x10
80kg x10
Close Grip Bench Press:
80kg x20
80kg x20
Lat Pulldowns: 70kg 3x10
DB Lateral Raises: 6kg 2x15
Continuing my deload. Hit a heavy single on bench and then all other work sets were really low effort.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
17-8-2020
Squat:
200kg x1
170kg x5
170kg x5
170kg x5
180kg x3
180kg x3
Bench Press:
100kg x7
100kg x7
100kg x7
100kg x7
SLDL:
130kg x10
130kg x10
130kg x10
Cable Rows:
50kg x10
50kg x10
50kg x10
Playing around with some Nuckols inspired programming for this cycle.
200kg x1
170kg x5
170kg x5
170kg x5
180kg x3
180kg x3
Bench Press:
100kg x7
100kg x7
100kg x7
100kg x7
SLDL:
130kg x10
130kg x10
130kg x10
Cable Rows:
50kg x10
50kg x10
50kg x10
Playing around with some Nuckols inspired programming for this cycle.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
20-8-2020
Squat:
157.5kg x4
157.5kg x4
157.5kg x4
157.5kg x4
Sumo Deadlift:
220kg x1
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
GHR:
BW+10kg x8
BW+10kg x8
BW+10kg x8
Chest Suppoorted Rows:
40kg x10
40kg x10
40kg x10
157.5kg x4
157.5kg x4
157.5kg x4
157.5kg x4
Sumo Deadlift:
220kg x1
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
187.5kg x3
GHR:
BW+10kg x8
BW+10kg x8
BW+10kg x8
Chest Suppoorted Rows:
40kg x10
40kg x10
40kg x10
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
24-8-2020
Squat:
205kg x1
180kg x5
180kg x5
192.5kg x3
192.5kg x3
192.5kg x3
Bench Press:
110kg x5
110kg x5
110kg x5
110kg x5
SLDL:
140kg x8
140kg x8
140kg x8
Cable Rows:
55kg x10
55kg x10
55kg x10
Today was a tough but fun session. My heavy single moved great, ill probably jump to 210kg next week. Starting to figure out that if i take a moment between squat reps, i can focus on bracing and it makes my reps much cleaner.
205kg x1
180kg x5
180kg x5
192.5kg x3
192.5kg x3
192.5kg x3
Bench Press:
110kg x5
110kg x5
110kg x5
110kg x5
SLDL:
140kg x8
140kg x8
140kg x8
Cable Rows:
55kg x10
55kg x10
55kg x10
Today was a tough but fun session. My heavy single moved great, ill probably jump to 210kg next week. Starting to figure out that if i take a moment between squat reps, i can focus on bracing and it makes my reps much cleaner.
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houzi
- Registered User
- Posts: 1038
- Joined: Mon Mar 30, 2020 7:32 am
27-8-2020
Squat:
170kg x3
170kg x3
170kg x3
170kg x3
Sumo Deadlift:
225kg x1 --- PR
200kg x3 ---- Hook grip PR
200kg x3
200kg x3
GHR:
BW+10kg x8
BW+10kg x8
BW+10kg x8
BW+10kg x8
Chest Supported Rows:
45kg x10
45kg x10
45kg x10
Bit of a shitty session. Only got half the DL sets in that i hoped for. I lift in a commercial gym and a member of staff told me i cannot deadlift heavy there. Theres a DL platform but due to staff stupidness, they have used zero wood and only soft rubber matting. Shit is awful to use. So most people deadlift from the floor instead because its obviously better. Gym manager was open to the idea of rebuilding the platform correctly, but until i see it happen im going to be scouting out a new place to lift.
170kg x3
170kg x3
170kg x3
170kg x3
Sumo Deadlift:
225kg x1 --- PR
200kg x3 ---- Hook grip PR
200kg x3
200kg x3
GHR:
BW+10kg x8
BW+10kg x8
BW+10kg x8
BW+10kg x8
Chest Supported Rows:
45kg x10
45kg x10
45kg x10
Bit of a shitty session. Only got half the DL sets in that i hoped for. I lift in a commercial gym and a member of staff told me i cannot deadlift heavy there. Theres a DL platform but due to staff stupidness, they have used zero wood and only soft rubber matting. Shit is awful to use. So most people deadlift from the floor instead because its obviously better. Gym manager was open to the idea of rebuilding the platform correctly, but until i see it happen im going to be scouting out a new place to lift.