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Old 01-06-2013, 08:40 AM   #6231
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Warm up with foam roller and some band assisted stretching for my hips

BHTNP
Standing and strict
Warm-ups then
60kgs x 1
67.5kgs x 1
70kgs x 1
72.5kgs x MISS Bar got away from me backwards and I couldn't recover it quickly enough
72.5kgs x 1 Absolute grinder but locked it clean PB

High bar squats
Oly shoes, no belt, as low as I could go
Warmed up and then
130kgs x 1
145kgs x 1
155kgs for 5 singles playing with stance width to get deeper
Last rep was the cleanest one. Gutted I didn't film it but was worried I might not come up so had Hazzard spot me instead.

SUMO
Warm-ups and then suit on, straps up
150kgs for around 12-15 singles. Lost count.
By pulling back and looking up more, I was able to get further behind the bar and most of the reps were one fluid motion to lockout rather than my usual pull to thighs, stop, attempt to get shoulders behind bar to lockout. Phone died here so not much footage but Hazz got the last one so I'll grab that from him.

Plan for this session next time will be to drop down for volume on pressing, keep pushing the singles up on squats and continue to hammer my deadlift. Tuesday night will see some bench singles, volume on box squats working on sitting down not back and more sumo tekkers work. Can't wait.
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Old 01-06-2013, 08:48 AM   #6232
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Good squatting Al.
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Old 01-06-2013, 11:30 AM   #6233
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Quote:
hammer my deadlift
My 3 favorite words.

Sorry I had to run yesterday.
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Old 01-06-2013, 11:54 AM   #6234
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Old 01-06-2013, 12:35 PM   #6235
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Quote:
Originally Posted by big_swede View Post
Good squatting Al.
Thanks Swedish. Hoping to push those numbers up a bit before getting back into the gear.

Quote:
Originally Posted by BendtheBar View Post
My 3 favorite words.

Sorry I had to run yesterday.
Hoping I can channel your deadlift power come meet time.

Hopefully catch you in a bit.

Quote:
Originally Posted by Hazzard View Post
Thanks big man. My notes:

+ Better start position thanks to toes pointing out more and head up more
+ Shoulders further back
- Need to keep my arms locked and pull bar in with my upper back
+ I make lifting look good

Looking forward to everyone's feedback.
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Old 01-06-2013, 02:54 PM   #6236
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Originally Posted by LtL View Post
Thanks big man. My notes:

- Need to keep my arms locked and pull bar in with my upper back


Looking forward to everyone's feedback.
I was going to ask about that but you beat me to it
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Old 01-06-2013, 03:46 PM   #6237
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Originally Posted by 5kgLifter View Post
I was going to ask about that but you beat me to it
Thanks for looking in. Watching videos around the interwebz, it seems a reasonably common problem with rookie/intermediate sumo pullers. The narrow grip makes the bar more likely to wheel around (especially when using a mixed grip) and I think that arm pull is the weak a$$ way of pulling the bar back in. The correct way to do it is with tighter lats.

This is my theory anyways...
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Old 01-06-2013, 05:14 PM   #6238
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Quote:
Originally Posted by LtL View Post
Warm up with foam roller and some band assisted stretching for my hips

BHTNP
Standing and strict
Warm-ups then
60kgs x 1
67.5kgs x 1
70kgs x 1
72.5kgs x MISS Bar got away from me backwards and I couldn't recover it quickly enough
72.5kgs x 1 Absolute grinder but locked it clean PB

High bar squats
Oly shoes, no belt, as low as I could go
Warmed up and then
130kgs x 1
145kgs x 1
155kgs for 5 singles playing with stance width to get deeper
Last rep was the cleanest one. Gutted I didn't film it but was worried I might not come up so had Hazzard spot me instead.

SUMO
Warm-ups and then suit on, straps up
150kgs for around 12-15 singles. Lost count.
By pulling back and looking up more, I was able to get further behind the bar and most of the reps were one fluid motion to lockout rather than my usual pull to thighs, stop, attempt to get shoulders behind bar to lockout. Phone died here so not much footage but Hazz got the last one so I'll grab that from him.

Plan for this session next time will be to drop down for volume on pressing, keep pushing the singles up on squats and continue to hammer my deadlift. Tuesday night will see some bench singles, volume on box squats working on sitting down not back and more sumo tekkers work. Can't wait.
Great workout Al! Keep on pushing forward bud!
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Old 01-06-2013, 05:47 PM   #6239
LtL
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Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
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Join Date: Jan 2010
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LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
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Originally Posted by Hunterace View Post
Great workout Al! Keep on pushing forward bud!
Thanks Ace. I'm excited to jump back in the gear in a few weeks.
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Old 01-06-2013, 05:53 PM   #6240
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Geared sumo is the only way to pull!!
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