Building the Base

[BScott]

Hi

All advice, criticism, and insults welcome

My goal is to get good enough to compete in the USAPL as a raw drug free athlete.

I am 5'10 and currently 195lbs.

[BScott]

AM workout

Squat
45
135
135
225
275
315
355x1
295x3
5 sec pauses
225x3

Bench
45
135
185
225
255x1
205x7

DB bench
50sx18/5/3 rest pause
Cradle curls
40x25/8/8/8/8/8

Plank 1 min.

PM workout

Just technical work

Sumo deads (first time trying these)
45
135
225
315
405x2/1
335x4x4

Deficit crab deadlifts
225
315x2

Bench again
185x6x2

I am coming back from a 2 month layoff from having a baby, so there will be a little rebuilding before I can really get the momentum going again.

[mgil]

Thanks for joining!

[BScott]

Video of my spastic first attempt at sumo. I hear these are for cheaters and will allow me to pull way more LOL heres hoping! Best conventional is 495 beltless

[Wilhelm]

Hi

All advice, criticism, and insults welcome

My goal is to get good enough to compete in the USAPL as a raw drug free athlete.

I am 5'10 and currently 195lbs.

Welcome, @BScott

Do a meet as soon as you wish.
Just the experience you gain is a win.

You train to get your lifts better, but doing meets is how you get better at doing meets.
Plus they are pretty fun, imo.

[BScott]

Hi

All advice, criticism, and insults welcome

My goal is to get good enough to compete in the USAPL as a raw drug free athlete.

I am 5'10 and currently 195lbs.

Welcome, @BScott

Do a meet as soon as you wish.
Just the experience you gain is a win.

You train to get your lifts better, but doing meets is how you get better at doing meets.
Plus they are pretty fun, imo.

Thanks, I'm sure you are correct.

I have done one amateur local meet, just for the experience. Managed 385/245/425 raw at 185lbs. This was YEARS ago now, so I really need to get back into competition!

[BScott]

Front squat
45
135
185
225
275x1
225x5x2
5 sec pause
185x3x2

Block bench
45
135
185
225
275
305x1
225x2x8

Assistance work, all rest-paused:

Seated barbell extensions
45x20/8/8/8/8/8
Axle wrist curls
85x25/8/8/8/5
Rope pushdowns
X20/5/5/5
Db finger curl
40x20/8/5

[BScott]

PM workout

SLDL
45
135
225
315x8/4/4

Military press
45
95
135x3x2

Barbell rows (rest pause)
135x20/5/5

Lat pulldowns (rp)
110x20/5/5

Db front raises (rp)
10sx20/8/8/8/8/8

Db side raises (rp)
15sx20/8/8/8/8/8

[BScott]

AM workout

Beltless highbar
45
135
225
275
315x1 nice and fast
265x3x5
5 count pauses
135
185

Chain bench (38lbs of chain)
45
95
135
185
215x1
165x3x5

PM session

Speed pulls
135
225
315
405
Banded deadlifts
135x3
225x3
315x3

Banded bench
45
135x4x3

Cable curls x20/8/8\8/8/8 each arm.

Never done banded bench or deads, I like them

[BScott]

Highbar beltless
45
135
225x3x10 sadly this was exhausting just because of all tge reps lol
Pauses:
185x4x3 nice and easy

Chain bench
45
135x3x11 easy enough
Block bench w pauses
225x4x3

Cradle curls and reverse curls, both rest-paused for 6 sets each.

[BScott]

Second time trying sumo, got 455. 495 was a fail

[BScott]

Full PM workout was:

Sumo dead
45
135
225
315
405
455x1
495xF
315x2x6

Sumo block pulls
315x3x5

Db row, rest paused
60x20/5/5/5/5

[BScott]

AM workout

Legs were feeling like death from yesterday

Comp Squat
45
135
225
315
285x4/3 ugh LOL too sore.
Paused 235x1

Bench
45
135
185
225
205x3x8

Larsen press
185x4x3

[BScott]

PM

Recovery workout

High reps, low weight, rest paused

Assisted chins
Incline bench
Btn pulldowns
Assisted dips
Front raises
Shrugs
Cable flies
Machine rows
Triceps extensions
Side raises

[Hardartery]

Video of my spastic first attempt at sumo. I hear these are for cheaters and will allow me to pull way more LOL heres hoping! Best conventional is 495 beltless

You are lifting your hips before the pull. Don't do that. Keep the hips down, and a little back if possible. The idea with Sumo is to basically turn it into a modified vertical leg press - which mmost guys can do a lot more weight with than a DL.

[BScott]

You are lifting your hips before the pull. Don't do that. Keep the hips down, and a little back if possible. The idea with Sumo is to basically turn it into a modified vertical leg press - which mmost guys can do a lot more weight with than a DL.

Thanks I'll give that a try. My body keeps trying to default to the hip hinge that its used to.

[BScott]

AM workout

In hindsight I should have just gone really light this week LOL. Oh well. After tomorrow the hard part will be over, and my legs can take 4 days off

Front squat
45
135
225
245x3/2 too much soreness.
Paused
185x1 again, just too much soreness. Legs are "hot" sore rather than dull sore, so I'm not going to push them too hard.

Block bench
45
135
225
275x1
235x7/5/5

Ez bar curls 4x20
Rest paused calves and hammer preachers
1min plank

[BScott]

AM workout

Moderate "testing" day today, trying squats with knee sleeves and wrist wraps, and bench with wrist wraps (are these still USAPL legal?)

Squat
45
135
225
315
365x1
375x1

Bench
45
135
185
225
265x1 good
275x1 less good lol

[BScott]

The 275 bench. My bench form appears to be trash.



The 375 squat. Would have liked more speed, but I'm still pretty sore.

[BScott]

And a garbage 455lb conventional dead to end the PM workout.

Rowed 500m after this