Deadlift(Sumo): 5@495/224.5(belt), 1@565/256.3(Metal Deadlifter), 1@585/265.4(Metal Deadlifter), 0@585/265.4(metal deadlifter, conv)
Front Sq: 5@260/117.9, 5@280/127
Lat Pulldown: 10@135/61.2, 10@160/72.6, 10@185/83.9
First time pulling sumo in a month and it felt slow, my hips are really tight and sore from squats the last few weeks so that didn’t help. The 585 pull sumo was way better than the 565 pull. The conventional one I kept adjusting my grip before I pulled and by the time I pulled it my grip was too loose to hold it so i just put it down.
CGB: 8@250/113.4, 8@260/117.9, 8@270/122.5
3Board(normal grip): 3@375/170.1, 3@395/179.2, 3@415/188.2
Floor DB Extensions(Kennelly Style): 2×10@58/26.3, 10@63/28.6
Shoulder Rehab
Well I had a couple beer at dinner before the workout which i dont think helped matters much, but that’ll be the last time I drink before nationals now. Didn’t feel strong at all during the workout and my left shoulder was bugging me pretty bad.
Squats: 8@375/170.1, 8@390/176.9, 8@405/183.7
SLDL: 2×10@360/163.3
Leg Ex: 10@175/79.4, 10@190/86.2, 10@205/93
Hyper Ex, with ball throw: 3x how ever many i could do, i couldn’t concentrate enough to count
Abs
The squats would have been damn near relaxing if it wasn’t for the cardio element. This workout will be fairly light high reps until the meet now. We tried something I saw in the Phil Pfister video that Chris put up. It’s hyper extensions with a static contraction at the top long enough to throw a medicine ball to your partner and have him throw it back….wowzers.
Legs Up: 3@305/138.3, 3@315/142.9, 3@325/147.4
Decline DB Press: 8@98/44.5, 8@108/49, 8@117/53.1
Floor Press: 5@295/133.8, 5@305/138.3, 5@315/142.9
Obliques
Harder workout than it looked on paper, my shoulders are a little rough, probably from the heavy squat yesterday.
Squats: 2x@585/265.4(belt and wraps), 1@655/297.1(suit bottoms), 1@695/315.2(full gear), 1@725/328.9(full gear)
That was all I did, but it was enough. The squat was a PB in or out of a meet. I used nothing but metal all black wraps today, I really like them.