That is some sick lifting in that video - holy ****. I know I cant bench or squat that much raw, and I doubt I can DL that much raw, and I'm almost 60 lbs heavier than him. I'm pretty sure my coach never benched or DL'ed that much when he was 181 raw either, but I'm pretty sure he squatted more. I need to check the white board at my gym to find out.

Those lifts didn't even look max effort imo

So I finally stopped being fully lazy and actually look forward to squats and deads again even if the weights are light. Planning on doing mostly low bar because my right knee can get iffy doing high bars. Managed to take Sunday off so that's a start on having off days

11/2

Low bar
185x5 x3

FS
135x5 x5

Just an easy lower session and maybe one more before I finalize my programming that can start later this week or next

If your knee is getting iffy squatting, keep in mind your knees probably slide forward sometimes in the hole, which can cause sheer force on the knee joints. If you widen your stance slightly and focus on trying to keep your shins as vertical as possible, and avoid slamming your hamstrings into your calves in the hole, that should eliminate that issue.

yeah, those lifts from that guy are super-impressive. I asked my coach what his best numbers were when he was at 181 raw. For reference, he's been at 220 for several years, so this was a while ago. He said he didnt do much full meet stuff back then because most of the money was in bench only (He prefers doing money meets and usually wins something significant in them). His best raw bench at 181 was the same as what that guy did in the video. His best raw squat & DL were something short of 600 each. Keep in mind this guy has been & still is top 15 in the world for geared total for something like the past 10 - 15 years. He can probably squat >800 raw now and has benched 550 raw. He was impressed when I told him what that guy's numbers are.

My knees def slide forward once I start getting tired or if the weight is heavy when I high bar and possibly when I low bar too. I feel stronger with a narrower stance with either bar placement but I'll try widening it and see what happens.

Planning on getting a lot of bench volume in when I hit the gym later.

11/3

Paused bench
235x5 x5

TNG bench wider grip
205x5 x3 ~60s rest

Wide grip incline tng
185x10 x3

Cable side laterals
3x10

Face pulls
3x20
4x10

11/4

HBBS
185x5 x2

Low bar
185x5 x2

Sumo
185x1 x5
235x1 x5

Front lever raises
10 singles

Chin-ups
2x10r
1x8 lol

Wide stance squats in chucks. Should start bringing my Romaleos. Programming should start Friday or Saturday.

So my sumo is ridiculously weak and far behind my conventional for whatever reasons. Form, set up, just weak, etc.

When I was good for 375x6-7 conventional, I highly doubt I could've pulled 340 sumo. Should I put the time in on getting stronger there or just focus on what has driven my conventional pull up? Really I want to pull 450+ in April as a minimum.

That or just total 1200 via 407 407 407

Watch Pozdeev videos
Replicate
????
Profit

I'm not even sure what type of strength you would be lacking to have a sumo 1rm that far below conventional. We know youre not lacking the the quad department.

So you're better at conventionals than sumos. So am I. Whats the big deal? Pull conventional.

Pulling conventional is so 2014

Has to be a big time form issue

The discrepancy is huge though that's a concern I think. Maybe I'm just being lazy but maybe if I get that sumo up to 90% or so then I'll be stronger at either squats or conventional and possibly both

Even sumo pullers would prefer to pull the same weights in 2014 style

11/5

C2 row

Chin-ups
Bw x3x3
+26x1 x2
+44x1 x2
+26x2 x4

Bent over rows
95x12 x6 (last 3 underhand)

BB curls 3 drop sets

DB curls 3 sets (switch to hammer after failing)

Took it kinda easy I guess. I have chest DOMS and was planning on starting my programming with bench tomorrow. We'll see.

I think you're stuck on worrying about something that doesnt matter. I havent done sumos since May 2012. My raw DL has gone up ~150 lbs since then. My squat has gone up a lot too.

Post vids of your lifts. I'll probably be able to help with any DL form issues if you record decent angles.

Yea you're probably right. Just some concern there I guess. Maybe easy sumo on deloads or days I just feel like absolute trash and have to pull

11/6

Low bar
225x5 x3

HBBS
185x8 x3

Deficit SLDL
185x8 x3

All easy. Almost smashed my feetS on the deficits wearing Oly shoes and on ~5". Probably gonna have very little sleep tonight then bench tomorrow. Also been having so much secks. I'm a zombie currently

yeah, that sounds fine, and/or you could do lighter sumos as secondary work the same workout after doing heavy conventionals. Something like 5 sets of speed triples at 60-70% of your goal 1RM would be pretty good secondary work.

Sounds good. Either on squat day or pull day I'll try and sneak some sumo in when I'm feeling beat up or lazy

11/7

Paused bench
235x5 x3

TNG wider ~60s rest
205x5 x5

Illegal wide 90x20

Klokov press
90x10 x2

Facepulls
5x10
2x25

Might try and wider my bench grip an inch. The TNG feels much smoother on bar path. >10% lighter but still

Easy front or HBBS tomorrow if I go then taking Monday off or just walking if I go

11/8

HBBS
185x5 x3

FS
145x8 x3

11/9

Military press
155x5 x3

TNG incline
195x5 x3

DB laterals
25s x20 x3

Face pulls
5 sets

1 hour bike watching end of MNF

11/10

HBBS
185x5 x3

DL
275x8 x3

Sumo
185x10 x3

Decided to get some higher rep work in for deads since it's so far away from April. Gonna stay at 275 for another week but hit 10s next week.

Opted for sumo over deficit SLDL. Maybe I'll do sumo on squat day too because my lower back felt kinda taxed and I doubt it's from easy HBBS and FS two days ago

11/11

2sec paused bench
245x2 x3

TNG bench
225x5 x3

Paused bench
185x10 x3

Pull-ups
3x10

Easy cable rows. Left tricep got kinda sore doing pull-ups so I chilled on back work and rolled it. Maybe I should do less pushing work or drop a day smh

Back felt taxed before the deadlift session. Maybe from the stiff legs on squat day.

Hearing there may not even be a PL meet here in April now. Just got excited to start making squats and deads progress but what's the point if I can't even compete smh

11/12

30 minutes bike

Cable preachers
6x8-12

Rear delt cable rows
5x10-12

DB laterals
20s x 20 15 15

Cable curl
2x20

Supposed to be an off day so didn't do much

11/13

Lower back felt kinda sore still so took it easy

HBBS
185x5 x10

Instead of 235x5 x3 and 185x8 x3... Close enough