Don’t call it a comeback

[Btcowboy]

I did conventional block pulls today and I'm way way weaker on them than sumo from the floor.
Never knew that but makes sense thanks.


Pulling from the rack changes the mechanics of the lift because it's the bar resting on the rack rather than plates resting on the floor or blocks. Block pulls are superior for deadlift carryover.

Edit, I never knew that but it does make sense.

 

[Worf]

Im always stronger off the floor

 

[Perrin Aybara]

Im always stronger off the floor

I'm stronger sumo off 3" blocks than the floor. For sumo it seems like short blocks put you in a more advantageous position. With conventional it seems like I lose strength on shorter blocks, but taller ones definitely stronger.

 

[Worf]

I'm stronger sumo off 3" blocks than the floor. For sumo it seems like short blocks put you in a more advantageous position. With conventional it seems like I lose strength on shorter blocks, but taller ones definitely stronger.

this may be true, I'll have to try this. I havent done any block pulling sumo. Youre definitely right about the difference with rack pulls and block pulls because of the bar not flexing the same.

 

[Perrin Aybara]

this may be true, I'll have to try this. I havent done any block pulling sumo. Youre definitely right about the difference with rack pulls and block pulls because of the bar not flexing the same.

It's bouncier too. Yeah, with sumo block pulls you should be able to get a really good back angle. Almost just break the floor and lean back a little to lock out.

 

[NovaFlex]

go to a gym with a deadlift caddy, most likely they will also have proper blocks. Check out http://www.powerliftingwatch.com/gym-filter , they have a gym list. It's how I found mine

I have an awesome PL gym 30 minutes from me, but an hr drive round trip is hard to make when I’m usually pressed for time before work. Idk. I might sign up just so I can go on my days off. It would be nice to be able to utilize reverse hypers and be in a better lifting atmosphere.

 

[NovaFlex]

Overhead Press today. Shoulders are definitely getting stronger—I couldn’t budge 215 just 2 weeks ago. It took 3 tries, but it went up.


OHP
135 x8
165 x4
195 x2 - Easy reps, RPE 8
215 x1 - HUGE PR


Seated DB press
70 x10
75 x10
80 x9 - rep PR


DB lat raises
30 x10
30 x10
30 x12


Face pull
130 x12
150 x10
160 x8

 

[NovaFlex]

Nothing fancy today. Attempted to do RDLs after, but I’m wondering where the hell the lower back pump came from. I could barely hit 225. Ah well.



Front Squat
135 x6
225 x6
275 x4 - RPE 8
315 x1 - IDK RPE, went up fast and smooth.

Attempted 365 FS... I got greedy. After watching the video, I could’ve had it if my elbows didn’t drop, which caused the bar to roll.


Leg press
897 x8
897 x8
897 x8
897 x8


Leg ext
185 x12
195 x12
210 x8


Just these 3 movements took a little over an hr, so called it quits after that. Had to get home to cook and get ready for work.

 

[Perrin Aybara]

I would say the lower back pump came from front squat. Get you a front squat harness, it's a game changer. Once keeping the bar up isn't an issue you can progress the hell out of it. If you're hitting low 300's now you'd be at 405lbs in 3-6 months easy.

 

[NovaFlex]

I would say the lower back pump came from front squat. Get you a front squat harness, it's a game changer. Once keeping the bar up isn't an issue you can progress the hell out of it. If you're hitting low 300's now you'd be at 405lbs in 3-6 months easy.

I didn’t know they made those. I’m gonna look into it. I wish I had enough mobility in my wrists / shoulders to hold the bar oly style. I’m forced to hold it cross armed.

I’m actually pretty intrigued by these FS. After reading a ton about them, the carry over to all the different lifts seems pretty incredible.

 

[NovaFlex]

Dude that’s genius. Not super expensive either. Definitely my next purchase. Thanks man.

 

[Perrin Aybara]

I love mine. I went from low 300's to 405lbs really fast treating front squat as my main squat.

 

[NovaFlex]

I love mine. I went from low 300's to 405lbs really fast treating front squat as my main squat.

I can imagine. It takes away all the outside forces.

is there a better lift for core work either? It’s insane.

 

[Perrin Aybara]

I can imagine. It takes away all the outside forces.

is there a better lift for core work either? It’s insane.

Front squat, suitcase holds for time, and ab wheel are where it's at in my opinion.

 

[NovaFlex]

Martins with those front squats @8:30. Gawd damn. Eddie talking about his raw squats @ 11:25 - doing 770lbs for sets of 8. Said he believes he had a 1,000lb raw squat in him.

 

[Worf]

I think the SSB is s good front squats substitute. I don’t have the mobility for oly grip either. I do the bodybuilding arms crossed form. It works but I can’t do much weight. They have those harness things at the gym but I’ve never used it. Another thing Ive seen people do is tie some wrist straps around the bar and use them as a handle.

 

[NovaFlex]

I think the SSB is s good front squats substitute. I don’t have the mobility for oly grip either. I do the bodybuilding arms crossed form. It works but I can’t do much weight. They have those harness things at the gym but I’ve never used it. Another thing Ive seen people do is tie some wrist straps around the bar and use them as a handle.

I’d def do SSB squats if we had one here.

 

[NovaFlex]

Thinking about switching up my benching a bit and making my dynamic day more of a hypertrophy / volume day and still utilizing the bands, while keeping mondays Max Efforts / strength days. Just feels like I need more volume... I could be misjudging though.


Dynamic bench

9x3 @ 155 + bands
Super wide 3 x3
Comp grip 3 x3
Close grip 3 x3


JM press

135 x8
135 x8
135 x6
135 x6

After getting the technique down, these JM presses have become one of my favorite tricep movements. The blast you get from them is unreal.


Inc DB press

60 x15
60 x15
60 x15


Cable x-over

60 x10
60 x9
60 x8
40 x30 AMRAP


Tricep V bar push down

120 x20
120 x16
120 x12

 

[NovaFlex]

Just a quick update: after a week (?) of using the massage gun before/after every workout, I can definitely say that my recovery is MUCH better. My muscles are far less sore the days after, and getting out of bed doesn’t suck lol.

 

[Worf]

Just a quick update: after a week (?) of using the massage gun before/after every workout, I can definitely say that my recovery is MUCH better. My muscles are far less sore the days after, and getting out of bed doesn’t suck lol.

Thats it, ima have to get one next pay day