Saturday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- ME Lower- Pull off floor against mini bands OPPOSITE STANCE up to max single
WHOSE IDEA WAS THIS TO PULL OPPOSITE STANCE. Spoiler alert, it was my idea. What a dumb idea. I mean, it was a good idea but NO ONE LIKES BEING WEAK. Now I distinctly remember why i stopped pulling sumo. Because I 1) suck at it and 2) it hurts. Anyway, I worked up to 355+the bands. So uh don’t think I’ll be switching stances in the near future. Just trying to build it up and work on those hips.
I tried to set up a few different ways- hands on the bar first then pull myself into position and also squatting down into position. Both ways I did not pull back enough before I initiated the pull. What a surprise I don't do it enough on my conventional pulls either. I just like to rip it off the floor like a fucking neanderthal.
I also did a single leg at a time ramping on the last one. It was very spastic. I was well aware it was happening but I was not in the mood to not lock out a deadlift so [ASCII shrug]
- Glute bridges and shrugs on standing calf raise
175 wow buns of steel
- Inverse leg curl or weighted GHR 4x8
I’m back on the GHR train so I have one day of inverse curls and one day of GHR. Choo choo here come my ham hocks.
- Reverse Hyper 5x8-10 heavyish
6 regular plates 1 red kilo plate. I don’t know the weight. It weighs red lbs.
- Seated ab bench 4x12-15
- ab and adduction 4x15 each way
Sunday
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- ME Upper- against mini bands
Plate 5 against mini bands. This is 5 lbs less than I hit sometime in June doing the same setup so uh good job getting stronger??>> Wat is going on. cRiSiS
- 3 board press up to heavy 3-5 then repeat
215x2x4
Also these are down from what they normally are. Usually I am over 2 plates on most board varieties. Again, I say WUT
- hammer strength row 4x10
- front side and rear delts 3x20 each way no rest during sets
- extensions with bells 5x20
I do rolling triceps while my elbows can tolerate them
- hanging leg raises 3x12 as many toes to bar as possible
- heavy face pulls 4x6-8
130
- SS Yoke Bar Upper Back Arching for one song
Again with the arching
