Aidan's Training Log (just weak strongman) - Page 166

Not sure, really. Probably only if I feel like competing again. I kinda fantasize about a 6 plate conventional, but mostly just started with it because it is "easier" to get into position. It's also a possibility that the sumo at the limit of ROM was what was causing the hip tweak in the leadup to the last comp I did, so I'll see this way.

Quote

07-10-2018 , 05:24 AM

#4127

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

10th July: Starting Strength Week 5 Day 2

Squat:
125x5x2, x10

Bench Press:
92.5x5x3

Deadlift:
145x8

Decent session. Squats definitely fatigued my quads first. Bench press was a bit grindy. Deadlift feels like it is slowly getting there, didnt belt up today. Followed up with some lat pulldowns and belt squats, trying to emphasize quad loading on the latter.

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07-12-2018 , 06:17 AM

#4128

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

12th July: Starting Strength Week 5 Day 3

Squat:
130x5x2, x10

Bench Press:
95x5x3

Deadlift:
150x5
130x3x2

The good: another week without missed sessions. Squats feel pretty good, first time belted today. Managed to grind out another pass on bench press. The bad: deadlifts. Just not able to find a consistent position. Session length, too much chat (which I have missed!) but it drags the session out. Need to find a purpose for lifting.

Last edited by Aidan; 07-12-2018 at 06:25 AM.

Quote

07-12-2018 , 09:47 AM

#4129

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,114

Aidan,

One of H&F's new heroes has taught me that having a porpoise is far better motivation than having a purpose.

Quote

07-12-2018 , 04:56 PM

#4130

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Chest up, head up at the start of the pull. That should tighten everything in your upper back better and it should keep you back a little better. The weight should feel easier when you get it right.

Quote

07-12-2018 , 05:23 PM

#4131

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by Montecore

Aidan,

One of H&F's new heroes has taught me that having a porpoise is far better motivation than having a purpose.

Sign me up!

Quote:

Originally Posted by cha59

Chest up, head up at the start of the pull. That should tighten everything in your upper back better and it should keep you back a little better. The weight should feel easier when you get it right.

Cheers man! Will keep plugging away at it

Quote

07-15-2018 , 02:48 AM

#4132

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

15th June: Starting Strength Week 6 Day 1

Squat:
135x5x2, x8x1

Bench Press:
97.5x5x3

Deadlift:
152.5x5

Squats felt ok today, glad I managed the bench press and think the deadlifts were a minor improvement with the head up/chest up, but still quite a bit of rounding.

Quote

07-15-2018 , 02:03 PM

#4133

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

You can see the rounding getting worse as that set goes on. You're fatigued. I'd rather see you do 2 triples or 3 doubles or even a triple and a double so that you are fresher for each pull.

Quote

07-15-2018 , 03:22 PM

#4134

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

It doesn't even look like you're able to get tight at the start of the pull on the last 3 reps. DL 3x per week sounds really tough for getting back into things. Maybe swap 2 of those days for rows/RDL, or if you want specificity 2" blocks or beltless.

Impressive numbers after 5 weeks!

Quote

07-15-2018 , 03:51 PM

#4135

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,114

Quote:

Originally Posted by ibavly

Impressive numbers after 5 weeks!

His heyday was probably well before your time, but his normal was quite recently our never.

Agree with the comments wrt deadlift positioning, though. Have you tried deadlifting before squatting since you've been back into it? I'm wondering if the issue is fatigue, proprioception/lack of practice with the movement, or both. You were sumotarding for most of your serious (i.e. post-Achilles) powerlifting days, right?

Quote

07-15-2018 , 04:41 PM

#4136

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by cha59

You can see the rounding getting worse as that set goes on. You're fatigued. I'd rather see you do 2 triples or 3 doubles or even a triple and a double so that you are fresher for each pull.

Yep, I think that's a good idea, just doing as many crap reps as good ones at the moment.

Quote:

Originally Posted by ibavly

Yeah, I'll probably drop to alternating squat/deadlift first, then bench, then some sort of secondary exercise. Good suggestion!

Quote:

Originally Posted by Montecore

I competed conventionally for a while (up to 240kg), sumo is relatively recent. I liked sumo because it meant you could go harder at deadlift + squat training, but its harder on the hips for sure. I might play around with it as a secondary and see if I can ease back to the mobility.

Quote

07-19-2018 , 05:54 AM

#4137

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

July 19th: Starting Strength Week 6 Day 2

Deadlift:
152.5x3x5, some conventional some sumo. Sumo is a lot easier.

Bench Press:
100x5x3

Then a circuit of incline DB press, lat pulldowns and RDL's. Missed a workout due to poor planning.

Quote

07-21-2018 , 10:51 PM

#4138

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

July 22nd: Starting Strength Week 7 Day 1:

Squat:
140x5x3

Bench Press:
100x5x3

Also did some prone rows. Quick one today.

Quote

07-22-2018 , 04:37 AM

#4139

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,114

Looked like a warmup set

Quote

07-26-2018 , 06:03 AM

#4140

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

26th July: Starting Strength Week 7 Day 2

Deadlift:
160x3x5

Bench Press:
105x3x5

Also pullups and bicep curls. Sumo is way easier than conventional, feel less stress on the back. Missed tuesday session as I was at my sister's birthday dinner.

Quote:

Originally Posted by Montecore

Looked like a warmup set

first set looked alright, progressively got harder as the sets went on. Stupid work capacity. Same deal with the deadlifts today. I just get so lazy between sets.

Quote

07-26-2018 , 06:57 AM

#4141

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,114

Re: deadlift; looks orders of magnitude better than last week.

How much longer are you expecting to keep up the LP? What's the plan for after that?

Quote

07-26-2018 , 10:34 AM

#4142

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote

07-26-2018 , 10:09 PM

#4143

Aidan

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Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by Montecore

Re: deadlift; looks orders of magnitude better than last week.

How much longer are you expecting to keep up the LP? What's the plan for after that?

sumo's cheating

I'm not really doing lp strictly, so I don't know. Ride it out a bit more, think there's still a bit for both squats and deads. Bench is done for fives, so I'll grind out a bit on triples the reset to some more volume

Quote:

Originally Posted by cha59

Quote

07-28-2018 , 08:50 PM

#4144

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

29th July: Starting Strength Week 8 Day 1

Squat:
145x5x3

Bench Press:
105x3x3

Finished up with prone row, incline bench, lateral raises and concentration curls. Squatted on the "normal" fourth hole on the belt, was a bit tight but glad to be heading in the right direction.

Quote

07-31-2018 , 05:43 AM

#4145

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

31st July: Starting Strength Week 8 Day 2

Sumo Deadlift:
160x5x3

Bench Press:
107.5x3x3

Finished off with pullups (3x8), DB press, facepulls and DB flies.

Quote

08-02-2018 , 05:43 AM

#4146

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

2nd October: Starting Strength Week 8 Day 3

Squat:
147.5x5x3

Haven't slept much last couple of days, so got in and got out with some incline DB press (32.5s) and cable row to round it out.

Quote

08-03-2018 , 10:14 PM

#4147

jd2b2006

old hand

Join Date: Oct 2004 Posts: 1,509

How’s the last set RPE for squats these days?

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08-03-2018 , 10:44 PM

#4148

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

7-8, maybe. Not very high in any case

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08-06-2018 , 03:59 AM

#4149

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

5th August: Starting Strength Week 9 Day 1

Deadlift:
165x5x3

Bench Press:
90x8x3

Finished off with lat pull down, dips, curls. My right elbow s sore today, assuming its the dips and will stop doing them.

Quote

08-07-2018 , 05:21 AM

#4150

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

7th August: Starting Strength Week 9 Day 2

Squat:
150x5x3

Finished off with some OHP, DB rows and triceps pushdowns. Elbows still bothering me.

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