22 weeks out, Day 3, squats, bench presses, sumo deadlifts

Summer is golf season and I'm always more excited to hit the links than the gym on the weekends.  Yesterday Vivian and I played a great course called Hunter's Pointe in Welland, Ontario.  It was a bit of a hike from Oakville but nice to get out to the country.  I mention this only because whenever I play golf, my training session the next day tends to suffer.  I usually take two extra strength ibuprofen before playing so that my back doesn't hurt but the next day is always a little extra rough.

shot 84 yesterday, paid for it today in the squat rack
So, yesterday's 84, one of my best rounds of the season so far, led to today's slow and hard squats with a weight that is usually almost speed weight.  It was worth it though.

Fortunately bench press isn't affected by playing golf and I matched my touch and go rep PR with 295 with 4 paused reps.  Things are going well with the bench press.

I finished up with sumo deadlifts.  After Thursday's sumo deadlifts, I asked some experienced lifters for advice on form and tried to incorporate it today.  Jon Stewart, Evan Dunn, and Keith Old each had unique suggestions and since they were all complementary, I decided to implement them all.  Keep the bar closer to my body, get my hips lower, start the pull differently than I used to as a conventional deadlifter, and slowly work on widening my stance were my cues for today.

Being a hamstring and back conventional deadlifter, I have always started my pull with my hips and midsection.  For me, it's always worked that if my hips and belt buckle went up at the same time, then it was just a formality that I'd be able to crank my shoulders back once the bar passed my knees.   Evan gave me a different cue for the sumo deadlift, a feeling that I should start the pull with the upper traps and heel pressure. This would help keep my hips from rising first and putting me out of the positional advantages of a sumo deadlfit.

I kept the work weights low and worked on dead stop triples with 405.  I widened my stance a couple of inches and worked on getting comfortable in the starting position.  I also worked on starting the pull with my traps and heels.  Everything worked pretty well for a first attempt at it.  I've got a lot of reps to go before I really feel comfortable with this but I was getting some good fatigue in my hips and the pull was starting to feel more efficient.

Squats:  135x5, 225x5, 275x5, add belt, low bar, 315x5, add wrist wraps, 365x5, 365x5, 365x5

Bench Press:  all reps paused, 135x5, 185x5, 225x5, 255x5, add wrist wraps, 275x3, 295x4 (tied TnG rep PR), 295x3, 295x3

Sumo Deadlift:  225x5, 315x5, 405x3, 405x3, 405x3


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