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Post by Boris on Jul 2, 2005 16:01:36 GMT -5
Saturday, July 2 - BP BP: bar x 10-20 x 4 sets, 135 x 6 x 3sets, 225 x 3 BP (w. Rage X - nothing touched): 225 x 1, 275 x 1 x 3sets, 315 x 1, 315 x 3 x 2sets BP: 225 x 5 Light Sumo DL
Johnny Mnemonic came to town and helped me put on the shirt. He also coached me through a few light singles w. sumo deadlift.
I don't know if I've gained weight, but the shirt feels tighter and I'm not really any closer to touching than before... We wet the seams and chest plate but it didn't seem to help much. I think I'm just going to have to get A LOT stronger to use the shirt...
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Post by Boris on Jul 5, 2005 23:49:11 GMT -5
Tuesday, June 5 - DL DL: bar x 6 x 2sets, 135 x 6 Sumo DL: 135 x 3 x 2sets, 225 x 1 x 2sets, 315 x 1 x 2sets, 365 x 1
I was just trying to get a feel for the sumo DL and it went pretty well. My hips and groin were definately feeling it, but everything felt pretty good. 365 was slow but not difficult - I think this might actually be the way I'll be deadlifting in the future.
I'm planning on doing a meet on August 20th - we'll have to see whether it will be conv. or sumo.
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Post by Johnny Mnemonic on Jul 7, 2005 20:02:48 GMT -5
Good job Mifune! I would keep working the lift. Get your motor units to be more precise and efficient with firing. Throw in different methods and different deadlift styles to strengthen your sumo dead. Below are some ideas. Also try incorporating Auto Regulatory management.
ISO Sumo Deadlifts held at ankles & knees
Snatch grip Deadlifts
IPM (Iso Parametric) Sumo or Conventional Deadlifts
These are like ISO's except you hold the weight at two different positions in each set.(i.e. 8 sec.at the ankles and 8 sec. at the knees.)
Conventional Deadlifts on plates or a box.
Speed deads @ 55%-65% AW
Mix things up. Try not only low reps (1-3) but also try mid to high reps (6-15) just to kick your neuromuscular system into gear. Let me know how it goes or if you have questions.
Peace
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Post by Boris on Jul 8, 2005 0:23:13 GMT -5
Thanks! Yeah, except for the apparent weakness/inflexibility issues, I think it will probably work better for me than conventionals eventually. I need to work on my functional flexibility w. more sumos, wide stance squat/gms, and maybe some adductor work.
I'll definately give those ideas a shot. So, with the IPM, do you start from the floor and then work your way up, or do you start from the top and work your way down?
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Post by Boris on Jul 8, 2005 0:27:13 GMT -5
Thursday, June 7 - BP BP: bar x 10-20 x 3sets, 135 x 6 x 2sets BP (w. chains): 135 x 6, 185 x 3 BP (w. 2 chains): 185 x 2 x 3sets Green Band Pushdowns: x10 x 3sets
BP got better throughout the training session. I think I need a more gradual warm-up. The first set w. 2 chains was really tough, but the next two sets were easy w. much better form.
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Post by Johnny Mnemonic on Jul 8, 2005 21:05:06 GMT -5
For the IPM's I start from the bottom. The bottom position is tougher for me and it easier to go up to the knees and continue holding the weight. But see what works for ya.
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Post by Boris on Jul 10, 2005 0:35:34 GMT -5
Saturday, July 8 - SQ SQ: bar x 6, 135 x 6, 225 x 3 SQ (w. chains): 225 x 3, 315 x 1*, 315 x 3 x 3sets* SLDL (from 5" platform): 225 x 3 x 4sets Ab Pulldowns: 100lbsx 10 x 3sets
*=w. belt
Squats felt really heavy today. I don't know why, but the bar didn't feel secure on my back and d**n heavy. I tried to WD40 the sleeves, but it didn't seem to help. Probably just tired. The SLDL felt pretty good but weak. I used to do this for sets of 6-10... No wonder my DL has gone nowhere!
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Post by Fred M on Jul 12, 2005 15:31:16 GMT -5
Boris: Email me when you get the chance. I have most of your tapes done but have lost your address.
Fred
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Post by Boris on Jul 12, 2005 20:19:16 GMT -5
Monday, July 11 - BP BP: bar x 10-20 x 3sets, 135 x 3 x 3sets, 225 x 1, 245 x 1, 275 x miss, 250 x 1, 250 x 2, 225 x 4 Reverse Band Bench Press Rows: 135 x 10 x 2sets, bar x 8 x 4sets Green Band Pushdowns: x12 x 4sets Bent Over Laterals: 10lbs x 10 x 2sets, 15lbs x 10, 25lbs x 10
Thanks Fred! I hope everything is well in your neck of the woods. I don't have internet at home right now, but I'll e-mail you as soon as I can.
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Post by Fred on Jul 13, 2005 10:22:44 GMT -5
Everything is fine. Hope all is well with you and yours. I want to post but this board is not letting me register for some reason.
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Post by Boris on Jul 13, 2005 14:28:34 GMT -5
Tuesday, July 12 - SQ GM: bar x 6, 135 x 6 x 4sets Lunges: bar x 12, 95lbs x 12 x 3sets Crunches (off lat pulldown): x12, 25lbs x 12 x 2sets Hyperextensions: x10 x 3sets
Fred, please keep trying - we'd love your company. There seem to be some glitches with the board occasionally. I hope it works for you. Please let me know if it continues to be a problem.
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Post by Johnny Mnemonic on Jul 13, 2005 18:17:43 GMT -5
What's up with this workout Mifune? Was it a light day for you or did the Machine wear you out?
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Post by Boris on Jul 14, 2005 0:19:57 GMT -5
Yeah, it was a recovery workout. I'll be hitting DLs heavy again this weekend.
Lunges were freaking HARD! I will probably be doing these or Bulgarian split squats as an auxiliary just to help hip flexibility. Only four weeks of training left before the meet!
Believe it or not. I'm kind of sick again. I have a rash that the doc thinks was caused by soap, detergent, or shaving cream and I'm on a scrip for prednisone... I'm not a happy (nor good-looking) camper right now... (my wife says I look like the character Woogie from "There's Something About Mary...")
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Post by Boris on Jul 15, 2005 23:45:59 GMT -5
Friday, July 15 - BP BP: bar x 10-20 x 3sets, 135 x 6 x 2sets BP (w. chains): 135lbs x 3 x 2sets, 185 x 3 BP (w. 2 chains): 185lbs x 2 x 5sets BP (w. 3 chains): 185lbs x miss BP (w. 2 chains): 185lbs x 2
I felt pretty good on my later sets w. 185+2 chains, so I decided to try 3 chains and missed pretty badly. I didn't want to leave the gym on that, so I did one last double w. 185+2 chains.
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Post by Boris on Jul 17, 2005 23:35:22 GMT -5
Sunday, July 17 - DL DL: bar x 6 x 2sets, 135 x 3 Sumo DL: 135 x 3, 225 x 1 x 2sets, 315 x 1 x 2sets, 405 x miss*, 405 x 1* Ab Pulldowns (alt. w. RDL): 100lbs x 10 x 3sets Romanian DL (off 4" platform): 225 x 6 x 3sets
*=w. belt
The bar got out in front of me on my first try w. 405 - I have a problem w. coming up on my toes on sumo... I ended up tweaking a pec on that. The second try went well - it was hard, but 405 is usually a pretty good gym lift in the DL for me. So right now, I'd say my sumo and my conventional is about the same.
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