Exodus Strength

JohnHelton wrote: ↑Wed Aug 24, 2022 4:48 am

MarkKO wrote: ↑Tue Aug 23, 2022 7:54 pm That is very much my experience with sumo. It feels weightless and then without any intermediate phase won't fucking move.

I like the way Greg Panora put it to his coaching group when explaining why switching to sumo wasn't that simple, and his words were to the effect of, it's really easy until suddenly your spine comes out of your back.

Sumo is just very technical in comparison to conventional. If you get it right, it can be more efficient. If not, then I think it is probably less efficient. I feel like I have been working on my sumo form for years now.

I'm not particularly concerned with advancing it for it's own sake, it's just an accessory for me. I think that it's particularly hitting a deficiency for me and is honestly easy on the system, a full session of Conventional is way more brutal on everything. The deficit RDL's are a much bigger hit, but not that bad on the CNS, so I'm getting some positive volume without destroying my recovery.

Hardartery wrote: ↑Wed Aug 24, 2022 6:01 am

JohnHelton wrote: ↑Wed Aug 24, 2022 4:48 am

MarkKO wrote: ↑Tue Aug 23, 2022 7:54 pm That is very much my experience with sumo. It feels weightless and then without any intermediate phase won't fucking move.

I like the way Greg Panora put it to his coaching group when explaining why switching to sumo wasn't that simple, and his words were to the effect of, it's really easy until suddenly your spine comes out of your back.

Sumo is just very technical in comparison to conventional. If you get it right, it can be more efficient. If not, then I think it is probably less efficient. I feel like I have been working on my sumo form for years now.

I'm not particularly concerned with advancing it for it's own sake, it's just an accessory for me. I think that it's particularly hitting a deficiency for me and is honestly easy on the system, a full session of Conventional is way more brutal on everything. The deficit RDL's are a much bigger hit, but not that bad on the CNS, so I'm getting some positive volume without destroying my recovery.

Austin Baraki uses it in the same way.

JohnHelton wrote: ↑Wed Aug 24, 2022 4:48 am

MarkKO wrote: ↑Tue Aug 23, 2022 7:54 pm That is very much my experience with sumo. It feels weightless and then without any intermediate phase won't fucking move.

I like the way Greg Panora put it to his coaching group when explaining why switching to sumo wasn't that simple, and his words were to the effect of, it's really easy until suddenly your spine comes out of your back.

Sumo is just very technical in comparison to conventional. If you get it right, it can be more efficient. If not, then I think it is probably less efficient. I feel like I have been working on my sumo form for years now.

Very technical is an understatement.

Wednesday 8/24/22
Curls - DB
50 x 12 x 3 sets

Cross Body Triceps Extensions - DB
50 x 8 x 3 sets

Plate Curls
45 x 2 x 3 sets

Lying French Press - single DB finisher
50 x 25 - got bored

It was Brothirty in the afternoon so I did a screw around workout just to move, sinus infection is almost gone.


Critque at will, all ye who have ctitiques for the fun lift I recorded.

Friday 8/26/22
Muscle Snatch to Press Away
135 x 5
155 x 5
175 x 5
185 x 5 x 2 sets
175 x 5 x 2 sets

Muscle Snatch to BTN Press Away
155 x 5 x 2 sets
Got some video, but I didn't look at it yet so I'll post it tomorrow at some point for critique.

Edit to add:

#Cringeworthy

Sunday 8/28/22
DL - conventional - seems appropriate to do the holy lift on the Lord's day
225 x 3 - DOH
315 x 3
405 + red bands x 3
495 x 3 - straps
585 x 3
625 x 3
625 - miss, strip the 10's 585 x 1 no waiting
That is most likely the last time for the 4" blocks. They are both split and slowly getting worse, the new steel ones are being welded now. One is already done, so hopefully I can pick have them soon. They are lower, 3 1/4" I think, but that's fine.

Tuesday 8/30/22
Floor Press
135 x 10
225 x 10
245 x 10 x 3 sets

Floor Flyes
50 x 15 x 3 sets

Side Raises
50 x 15 x 3 sets

New steel blocks are here, primed and a coat of colour on the bottom. Gotta paint the sides and top, probably tomorrow. Then the stone ones go to the curb I guess, they are separating like a Hollywood marriage at the moment so the replacements are none too soon.

Thursday 9-1-22
Sumo DL
135 x 5 - DOH
225 x 3
315 x 3
405 x 3
495 x 3 - straps
515 x 2

Pretty easy, went with the PR and didn't push because it's kinda all about speed and low fatigue on these.

Deficit RDL - deep deficit. Stood pn 8" of block and grazed the tops of my Crocs with the reps. That initial pull from the floor was way more taxing than I expected, it impacted the rep count.
315 x 8 x 3 sets



Not visible in the video, me walking away from the camera sideways and not knowing if I was going to puke or not. I'm still deciding.

Just thought you would appreciate this

MarkKO wrote: ↑Fri Sep 02, 2022 2:30 am Just thought you would appreciate this

Heck yeah! I like how they sped it up. It really takes a while to get slid down into position for some reason, but honestly getting it across the shoulders isn't hard once you're down there. It does not feel like it will go, but physics makes it happen if you just take that little leap of faith. Nice bottom up squat from him too.

One day I might try it. One day. With 132 lbs or something

MarkKO wrote: ↑Fri Sep 02, 2022 4:47 pm One day I might try it. One day. With 132 lbs or something

It feels like there is no way, like you are embarking on disaster, and then it happens. The serratus get a bit of work from it though.

Friday 9/2/22
JM Press - EZ Bar
105 x 10
125 x 10 x 3 sets

Y Raises
50 x 12 x 3 sets

Curls - EZ Bar
125 x 8 x 3 sets

DB Pullovers
50 per hand x 12 x 3 sets

The whole thing kinda felt like death. My forearms were numb by the 10th rep on pullovers which kept stopping the set at 12. Weird. I feel like I got more reps on Y Raises last time, but the delts were just cooked tonight. In fact, the whole upper back felt cooked the whole session.

Thursday 9/8/22
Muscle Snatch to Press Away
135 x warmup
155 x 5
185 x 5 x 4 sets
185 x 4

Muscle Snatch to BTN
135 x 4
135 x 5 x 2 sets

Lateral Raises
50 x 15 x 3 sets

Solid Pressing!

Skid wrote: ↑Thu Sep 08, 2022 8:34 pmSolid Pressing!

Thanks!

Friday 9/9/22
Y Raises
50 x 15 x 3 sets

JM Press - EZ Curl Bar
135 x 10 x 3 sets

Curls - EZ Bar
135 x 5 x 3 sets

Endless interruptions, which is annoying. Did not record anything, and predictably I now wish that I had. The Curls changed this time. I have been doing them semi-regularly, mostly because my right biceps is a little mishapen from an old work injury. I split the arm open and had to get stitches, and they should have put a drain in but did not and I ended up forming a fluid cyst inside the arm that I had to manually drain myself every day - which is to say that I applied pressure until all of the fluid shot out from between the two lowermost stitches into the sink. End result, the arm looks a litte weird because it apparently left a little void inside or something. Hoping the arm work will at least bring the shape around to normalish. Anyway, the curls have felt like I wasn't quite completing the range of motion, the tension never changed at the top, until the last set today. I finally felt like they were clicking around and the tension disappeared in the last little bit of the ROM. I wish I had recorded to see if it actually looked any different. After a lifetime of not doing bi's, maybe I never formed a good mental connection to them. Dunno. Definitely felt different on that last set.

Monday 9/12/22
DL - conventional from 3" blocks
225 x 3 - DOH
315 x 3
405 x 3
495 x 3 - straps
585 x 3
635 x 2 x 2 sets
495 x 5

And I am fried from that. Calcium dropped, got the chin tingles and things seemed a lot brigher - like someone turned on extra lights or something. Dead giveaway that it was time to call it there. Yee haw. I wasn't necessarily going for two top sets today but I the first one didn't record and I wanted to see it, so I went again. Higher weight, blocks are an inch lower give or take a hair. This is either a 14" or 15" DL, I should take a tape measure out there and check next session. It definitely felt heavy, but not as heavy off the start as 625 felt off the 4" blocks last time.

Thursday 9/15/22
Floor Press
135 x 10
225 x 10
275 x 5 x 3 sets
225 x 10
Pretty easy, had more in the tank on all of them. The only issue was setup from the new 3" blocks. I could just roll the bar and have it where I wanted it from the higher height, but it was pretty difficult from this height. I found it a little easier to roll it down over the abs and arch up to position it. Pretty tricky, the bar scrapes my chest on the way to the abs and they don't really provide any more clearance than the chest.

Floor Flyes - DB
50 x 12 x 3 sets

DB Pullovers
50 x 12
50 x 8 x 2 sets
Way off here. My back is out a little, at a bone spur that has been problematic for a long, long time. It was a major player in competition problems and my stopping competing. It has been "In" for about 4 years now, since my parathyroidectomy. It stopped going out after that surgery, but it went out a few days ago. And it doesn't want to go back in. The wife was jumping up and down on me the other day trying to get it to pop. I used to use my 300 lbs training partner for that. It feels better right now, but it still isn't quite right and it was just plain shutting down my right arm on the pullovers. I did a bunch of other weird movements after the pullovers to try and free it up and put it where it goes. I may have to see a chiro when I'm Stateside, not sure yet.

Saturday 9/17/22
Side Raises
50 x 15 x 3 sets

Y Raises
50 x 15 x 3 sets

Curls - DB
50 x 10 x 3 sets

Cross Body Triceps Extensions
50 x 12 x 2 sets each arm

The triceps had more, and I cut it short because dinner was past ready. Not that I know why it got cooked while I was still lifting, I wasn't out there that long and it didn't take long to cook. Usually it waits until I'm going for my shower. I may have gotten my back in place again though. I got on the foam roller with a 50 lb DB in each hand and rolled and maneuvered my arms in various ways until it felt like it went, which is a relief. I hate it when that thing is out.