Jwood's 5/3/1 Log

[jwood]

Thursday Deadlifts
Pretty good workout, my legs and lower back were pretty tight and a little sore to start. But they felt better as the workout got going. Sumos are very tough for me, so I will keep doing them

Sumo Deads
Warm up 135x2x6, 225x2x3, 315x2x1
375x6 (5 plus)
290x5
330x5
405x1
This was just ugly, I notice when I get tired on sumos I just use all back. I do not think this is a good thing at all. But my assistance went well

Pull ups
BW plus 45 x 6
BW x 10
BW plus 45 x 5
BW x 10
Bw Plus 45 x 6 plus straps
I used straps also on the sets of ten so I could just blow them out and focused more on the heavy sets and it worked well.

Low Cable Row
180x5 SS 130x10
200x5 SS 150x10
220x5 SS 160x10
These all felt great and very strong
Low Cable Row with wide neutral grip
140x6 sets x 6 reps with 10 sec rest
I feel like these hit mostly just biceps with the wide grip

Barbell Shrugs
225x20
315x12
315x11
225x20
I was pretty happy with how light these felt but I took it easy on them a little bit.

Strongman stuff will be happening in a couple hours. My buddy is coming over and we are going to test out the tire and hit some log work. Then next week I will probably figure out how to add weight to the tire. After we see how it goes today, still not exactly sure what it weighs, somewhere around 500.

[Carl1174]

Great work buddy... very strong pull ups

Carl.

[jwood]

Originally Posted by Carl1174

Great work buddy... very strong pull ups

Carl.

Thanks buddy, since losing some weight I am finding pull ups more enjoyable

[BendtheBar]

Good luck with strongman training. Have you ever tested your sumo max?

[jwood]

Thanks steve, just finished up strongman stuff will post more later about that.

I have never really tested my true sumo max but I got pretty close, I think it is around 450. I really need to work on my form and getting leg drive into it. I have been reading this article:
http://http://www.elitefts.com/documents/sumo.htm

I think there are some awesome tips in there that I may have to take into consideration

[big_swede]

I notice when I get tired on sumos I just use all back

Im the same way with the sumos, conventional is better though.

Great workout as always J

[LtL]

Sumo is quite a technical lift. If you can get your technique sorted, you can pull plenty more WITHOUT necessarily getting stronger.

LtL

[jwood]

Originally Posted by LtL

Sumo is quite a technical lift. If you can get your technique sorted, you can pull plenty more WITHOUT necessarily getting stronger.

LtL

Thanks LTL I will continue to work on it. One technique I have heard works well is to start the bar in the rack and then move the weight down each week. Is this a good idea?

Some Strongman stuff today
Tire flips
A few sets of 2 flips working some technique and learning
1 set of 3 flips
Tire is a good size, not easy but not terribly difficult either

Log Work
145x2x3
175x1, 1
195x1
155x3
Time to go to work on this stuff, feeling stronger already haha!

[dmaipa]

crushing work in here J

[T-Bone]

Good stuff J, I'm loving those pullups.!