Do you have any preference for stance/arm placement?

I've been squatting sumo so figured wider would be better anyway & I just naturally started lining the crook of my arm up on the edge of the smooth/grip area.

Exactly where I line up.

I think it's better to be a little wider like that, as it really is a hip dominant movement.

Bench - 34kg Chains / Pinky finger inside the ring
60 1x3
80 1x1
85 1x1
87.5 1x1

60 2x5

JM Press
25kg 1x10
40 3x8

Pull ups
10kg 4x4

DB Press
30kg 2x6 2x5

Dips
4x8

Get sleep
Don’t eat like crap all the time.
Laugh a lot
Help people and give back, i.e. don’t be a jerk
Only music that is a derivative of Black Sabbath is worth listening to

http://www.mindandmuscle.net/?q=arti...iew&page=0%2C0

Love rereading old Wendler interviews when I'm doing my arse playing poker.

I've been thinking about combining my speed days given that I'm not really able to make it to my gym 4 days a week so does anyone have any idea how that might work if I do speed bench/squat & just 1 assistance exercise for each upper/lower & then do some extra workouts to get in a full assistance routine at home mid week until I get a power cage?

Military Press
55kg 5x4

Behind the neck
40kg 6/5/6/5

Side DB raises/Push ups - med band
15kg 4x 6/10

Farmer Walks
40kg/s ~40m x4

DB Press
25kg 10/10/7/7/7

DB Flies
15kg 5x10

Pull ups ~shoulder width/Shrugs - Farmer Walks
3 X6/8

Not entirely sure exactly what I was hoping to achieve with this workout but Henry decieded he wanted to play on his own & I walk last my weights & ended up doing this.

Shrugs were 40kg/s.

yeah the one in our gym, the lower leg of it (used for zerchers) gets all up in your crotch imo.

any device that takes a fairly simple lift (simple, not easy), such as the front squat or zercher squat, that is also easy to bail out of, and make bailing possibly dangerous, just doesn't make sense to me.

Straight bar box Squats - 54kg chains*

100kg 1x2
120 1x2
140 1x2
160 1x1 (Video)
170 1x1
180 1x1 Video)
190 1x1

On the 180kg one you can see my kind of pitch forward, I had my feet set up too far back and when the weight came up I had to sit there and wait/hope like hell that the weight would come on back to where it belongs. Thankfully it did.

Front Squats
100kg 1x6
Harness 120 6/7

Reverse Hyper
160kg 3x8

45deg Raises
Mini band 3x10


So stuffed after this workout. Didnt do a whole lot but that first lot of box squats where bruuuuutal. Probably not the best exercise for raw squatting but felt really good getting some heavy weight on a flat bar.

Have you started hill sprints? I did 2 days and now my achilles are ****ed.

Yeh I've been doing them once or twice a week. I was pretty sore after the first two sessions but I seem to be bouncing back really well from them since.

Not sure if my hill is steep enough or w/e but I don't think it matters a whole heap since it's more than ive ever done before ATM anyway.

GHR
4x10

Plyo Jumps
1x4
20kg 3x3 (Video)

Sled Drags

12cm Board Presses
60kg 1x5
80 1x5
100 1x3
110 1x1

Stopped because left forearm was killing. First time i've had to quit a workout. Pretty annoyed but hopefully it just needs a little break and will be fine.

GHR Situps
4x10-20

Concept 2 Rower
#10 15mins 45sec/20sec break

Ugh, pretty average last couple of weeks. Got food poisoning and spent a day or two in bed & still havnt gotten my appetite back properly yet. Then had a week of tournaments at the casino (got 7th in the ME which was easily the high point) and aside from some walking I've only had a couple of short workouts. Back into it tonight with a big max effort lower session that I'm really excited for.

DB Press
25kg 5x6

CG Bench
40kg 1x10
55 1x8
65 4x8

DB flies
15kg 4x8

Bent over BB rows
75kg 4x8

--
Military press
40kg 5x7

Behind the neck
30kg 5x7

Side DB Raises-Not strict
15kg 3x8*

Mini band Tri Push downs/shoulder width pull ups/hammer curls - 15kg

3x 33/8/8

congrats on the ME score! Want to share any details - buyin, payout, field size, what casino, etc.?

Cheers. Wasn't anything massive, was the ANZPT Perth, Think it was like 230 people of something, $2.5k buy in & I got like $21k or so for 7th. Would be real nice to actually convert a live FT sometime this millennia.

Good mornings - cambered bar
100kg 5x5

Heavy sled drags

GHR
3x10

Reverse Hyper
160kg 3x8

Kneeling pull downs
90lb 3x8

Stretching*


This workout was REALLY hard. I lost like 4kgs during my time off & missing almost 2 full weeks obviously didn't help. Hopefully get back up to speed nice & quick though.

Ghr
4x8

Plyo
4x3

8cm board press
80kg 1x3
90 1x3
100 1x1
105 1x1
110 1x1
115 0x1

DB Press
30kg 4x6

Weighted chins
20kg 4x5

JM Press - KB
16kg 4x6

Seated DB cleans
15kg 3x6

Spread eagle Situps
12kg 4x8

KB Side bends
40kg 3x6/s

---
Sumo deadlifts - speed 30sec breaks
115kg 8x1*

Sumo Straight legs
100 4x6

KB swings*
24kg*4x20

---
Bench - super wide, paused 2 sec
60kg 5x8

Kroc rows
40kg 1x25/s

Tate presses
15kg 3x8

Push ups/chin ups
3x*20/6

Squat/Good Mornings - Box / Cambered bar
100kg 4x3
110 2x3

Box Squats Cambered Bar
130kg 3x3

KB 2 handed swings
32kg 3x20

GHR
3x8

---
Bench
80kg 5x5

DB Press
32.5 5x5

DB Flies
17.5 3x8

Swiss bar - inside bar
40kg 1x10
60 4x8

Dips
3x10


Had a terrible few weeks, been sick & have been fighting non stop with the ex girlfriend over custody & everything. It's been pretty average & I've had trouble eating for the first time in my life so I'm actually down to 91kg which is less than I weighed after I was sick so my training has really dropped off hard. Plus now with the days I have Henry I can't train lower body on Monday's any more but I'm pretty sure I can bench at home Monday's & hopefully work in with another group on wednesdays so I can keep some momentum going.

Pretty keen to add a GPP/Strongman kind of day in as well. Surely miss tyre flips.

hang in there buddy

Cant even afford the rope though? ;p

Ugggggh so weak right now. But skinner than I've been in probably 4 years. Be nice if I somehow maintain about this weight & regain some strength.

Did a super fast session today.
Push press*

30kg 1x3
40 1x3
50 1x3
55 1x3
60 1x3

Behind the neck press
35kg 3x8

Wide Pull ups/Med PU/Chin Ups
4x 3/3/3

From what I've seen in your log, you will get your strength back easy. Keep working hard imo. It'll come.

Well I guess a bit of a whinge never hurt anyone. Pretty happy with my workout this afternoon, wasnt really expecting much but figured if i just lifted off plates I could expect to move a little bit more weight than otherwise which would get me motivated a bit more again. So I was pretty stoked to hit 220kg as i've never Sumo'd over 190kg before so its pretty encouraging to get that. Plus I just had 3 winning sessions of poker in a row, which is about as many winning sessions as id had up to this point for the whole month. C'mmmmmmon May.

Sumo Deadlifts - off plates
60kg 1x3
100 1x3
140 1x3
160 1x3
170 1x3
185 1x3
200 1x1 Video
210 1x1
220 1x1 Video

Sumo SLDL
100 1x4
100 1x8 - Straps
120 2x8

BB Bent over Rows - Not strict
80kg 4x6

Farmer walks
40kg hand 3 trips short break.

Be keen for a bit of feedback on the Sumo's, the last one especially it looks as though the bar tracks right -> left a bit as I bring it up?

Anyway, good session, looking forward to getting back to my actual gym next week.

It looks pretty solid to me. Maybe you grabbed the bar off center a bit? I can see one side came up slightly sooner than the other, but it didn' look that bad.

The only other thing is the angle doesn't show if you were standing up straight or back. Remember, don't lean back - stand up tall. You might have been doing it right, but the camera angle doesn't show it.

Nice lift imo - it looked easy.

Yeh could have been. I've started setting up my grip, standing up & taking in air & then just dropping down & ripping the bar straight up. Seems better than taking my time but obviously a smaller margin of error.

Defs stopped over arching my back at the top.

Thanks man.

Bench
40kg 1x8
60 1x8
70 1x5
80 3x5
-Middle finger on ring
60 *3x10 /8

Krok rows
37.5 25/s 3x8

Dips
3x10

--
Military press
30kg 1x6
40 1x6
45 1x6
50 1x6
55 1x6

Behind the neck press*
40kg 3x6

--
Deadlifts - regular stance off plates
40kg 1x6
80 1x5
120 1x3
160 1x3
175 1x2
190 1x2
205 1x1
210 1x1
220 1x1

SLDL - feet on plates
120

--
Bench
85kg 5x5

JM Press
30kg 1x8
35 1x8
40 2x8

Pulls up
6/10/10

---

Military press
50kg 5x4

Behind the neck
40kg 4x6

DB Press
15kg 3x8

Bent over DB side raises
20kg*

--
Plyos

Cambered bar box Squats
60kg 1x6
100 1x5
140 1x3
145 1x3
150 1x2
155 1x2
160 1x1
165 1x1

Leg press
40kg x10
80 x10
120 x6 x5

Seated rows/GHR
16 3x8/10*

Laying leg raises
3x20
---
Close grip bench
40kg 1x10
60 1x8
70 1x5
80 1x3
82.5 1x3
85 1x3
87.5 1x3
90 x1
92.5 x1
95 x1

DB Press
20kg 1x8
25 2x8
27.5 2x8

Bent over BB rows
80kg 1x6
85 4x6

Pull ups/burpees/leg raises
3x 10/10/10

--
Safety bar box squat
100 x5
120 x3
140 x3
150 x2
160 x1

Sumo deadlifts off 3" box*
100 x5
120x5
130 x5
140 x3
150 x2
160 x2
170 x2
180 x1

Weighted pull ups
29kg 5x3

GHR
4 x 12

--
Skipping tabeta
4 mins x 4

Burpees
4x10

Leg raises
4x12

--
Close grip bench (pinkies inside rings)
60kg x5
70 x5
80 x5
85 x 3
90 x2
95 x1

Kroc rows*
42.5kg 28/s

Jm press
40kg*3x6

Training is still all over the place & my upper body stuff is shocking ATM aside from pull ups.

Life is slowly getting manageable again & my beard is getting lucious. Could be worse.

Ive gone over to the darkside a bit & have been running a bit & going to bikram yoga a few times. Still not sure if I actually like it or if it's any good. However it's always full of ridiculously hot girls so I'll probably stick at it for a while.