Sorrow's powerlifting log

[Cobalt]

"Come on Tim, be an example man!"
Love it.

[VayneZ]

Today I'm testing out one and a halfs!

[Sorrow]

Today I'm testing out one and a halfs!

Just start with a moderate weight, don't over do it. And keep your back tight!

[Sorrow]

Friday night accessory work:

incline press:
135 x 8
185 x 6
225 x 5 x 2
135 x 5 3 second pause at the bottom
135 x 5 3 second pause at the bottom

lat pull down wide grip
100 x 8
180 x 8 x 3

Machine flies
100 x 8
160 x 8 x 3

Seated rows
200 x 8
250 x 8
290 x 8

tricep press machine
100 x 10 x 2

Standing shrug machine
90 x 8
120 x 8 x 2

laying skull crushers
65 x 8 x 4

seated machine shoulder press
100 x 6
150 x 5
160 x 5

Adding volume little steps at a time. Making up for not doing deadlifts thuirsday. Mostly just looking to hit the odd angles I dont catch with my regular power movements.

[Sorrow]

saturday 11/9/2013
Squat session
warm up
bar x 5
150 x 5
240 x 3
350 x 3
440 x 3 add wraps
add metal king suit (no straps/used like a brief)
530 x 2
add metal jack suit
630 x 1
730 x 1 (straps up)
820 x miss

Suit locked up in the hole, I just couldn't get down the last inch I needed. Spent wy to much time in the hole looking and failed to come up. Reinforces my thought that 800 is my limit right now.

Off to chicago for some training for work next week. So I should be able to heal and recover then come back roaring!

[Cobalt]

I get sore just reading your workouts. Nice job.

[VayneZ]

Just start with a moderate weight, don't over do it. And keep your back tight!

Would you advise trying one and a halfs for sumo?

Yesterday, was not ''that bad'' of a day.. In my head I wanted to build up toward 455 and then do 2 more sets or one and a half (not sure if that was a good idea).
When I got to 405, I managed to rep out til 9, wanted to go for the 10th rep, but could not.
Then, as I am used to do 455 for reps, I confidently went for my second rep and felt a deep DEEP sting in my lower back, and was like: ''that's it!''
Did some reverse hypers and stretches felt my lumbar crack back nicely. But I would have to wait next week, and maybe START with one and a halfs. Next week I wanted to go sumo though. Should I try them sumo, or wait 2 weeks and try them conventional?

[Sorrow]

Would you advise trying one and a halfs for sumo?

Yesterday, was not ''that bad'' of a day.. In my head I wanted to build up toward 455 and then do 2 more sets or one and a half (not sure if that was a good idea).
When I got to 405, I managed to rep out til 9, wanted to go for the 10th rep, but could not.
Then, as I am used to do 455 for reps, I confidently went for my second rep and felt a deep DEEP sting in my lower back, and was like: ''that's it!''
Did some reverse hypers and stretches felt my lumbar crack back nicely. But I would have to wait next week, and maybe START with one and a halfs. Next week I wanted to go sumo though. Should I try them sumo, or wait 2 weeks and try them conventional?

I think its possible to apply them for sumo, but it would be better to find a more similar movement such as belt squats, or goblet squats.

I would suggest something like the following:
warm up Normal in a conventional stance not one and a halfs, normal full range movement
bar (stretch a little)
135 x 8 x 2
225 x 5
Start one and a halfs
315 x 5
365 x 5
405 x 5
425 x 5 (if you can)

Then drop the weight down and do a 5 second deadlift, its what it sounds like you perform the deadlift taking exactly 5 seconds on the way up and 5 seconds on the way down. two sets of five reps.
315 x 5 x 2

You will probably be fried at this point but some core work, or shrugs could round out the workout. Then go kick back and let us know how ya did! And dont under estimate the 5 second pulls.. it can really fry you!

[burlyman30]

5 second pulls.... ohhh man that sounds so brutal!!! I don't even want to try those! Lol

[VayneZ]

Sorrow, with the pain I'm feeling right now, and the soreness in my lower back and traps... those 5 seconds scare me haha.

I will try them, depending on how my back feels by next week. If I feel GOOD, then I'll do your routine idea and just go conventional again. If not, I might just try them really really light and just focus on sumo's.

But really really sick idea! I wish my lower back would recover on time to go get fried