Ok I changed a few little things here and there but keep the idea of the program alive. Let me know what you think. @Perrin Aybara @RodgerThat and whoever else that wants to voice their opinion.
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Rob's log part 2 (gonna take a crack at PLing)
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Ok I changed a few little things here and there but keep the idea of the program alive. Let me know what you think. @Perrin Aybara @RodgerThat and whoever else that wants to voice their opinion.
Perrin Aybara
Master
I like the look of it. I'd drop some of the triceps work, cut it to 1-2 days as they are getting a ton of work with bench anyway. I know you're not a fan, but chin ups would fit nicely in one of those spots. I'd swap bent rows for seal rows or chest supported rows just to save the lower back for deads. I think on week three on Thursday I'd do those squats with your wraps just to start getting a feel for how they feel. I know you're not a fan of close grip bench either, but in place of one of the inclines it'd take the place of dropping some of that extra triceps work, too.
Cool I completely forgot about the chin ups. I did that in excel so it's super easy to update and fix. I'll make some changes and post up the new one later or tomorrow.
Perrin Aybara
Master
One thing I just noticed, I'd swap Thursday and Friday. If you look at the original template there's a day off before that heavy squat day. The cardio and abs the day before might affect squats some.
Sumo deadlifts
135 x 10
225 x 8
315 x 8
385 x 6
405 x 6
455 x 6 @9RPE
425 x 6 @9RPE LD
425 x 6 @9RPE LD
425 x 6 @9RPE LD
OHP (seated)
135 x 10
155 x 8
185 x 6
205 x 6
225 x 6 @9RPE
205 x 6 @9RPE LD
205 x 6 @9RPE LD
205 x 6 @9RPE LD
That was it. I called it after that. I was wiped out. I don't like deadlifting the day after squats. I'm gonna have to rethink all this. I felt much better tonight on sumo. Back was way more vertical. Felt a ton of pull in my legs. Weight was 209.
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135 x 10
225 x 8
315 x 8
385 x 6
405 x 6
455 x 6 @9RPE
425 x 6 @9RPE LD
425 x 6 @9RPE LD
425 x 6 @9RPE LD
OHP (seated)
135 x 10
155 x 8
185 x 6
205 x 6
225 x 6 @9RPE
205 x 6 @9RPE LD
205 x 6 @9RPE LD
205 x 6 @9RPE LD
That was it. I called it after that. I was wiped out. I don't like deadlifting the day after squats. I'm gonna have to rethink all this. I felt much better tonight on sumo. Back was way more vertical. Felt a ton of pull in my legs. Weight was 209.
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Perrin Aybara
Master
I didn't like it at first, but my body adapted pretty quickly. I've set rep PRs like on deadlift the day after squat. I'd give it a week or two. If you really hate it I'll try to help figure it out though.
If not it's going to be hard to juggle. You could swap Monday's incline with Tuesday's deadlift and do squats and deads on Monday. Trying to put the other squat and deadlift days apart is going to be problematic. Doing heavy squats and deadlift on the same day neglects one or the other in my opinion. Closer to a meet it makes more sense to do them together, but this far out giving them their own day is a good idea.
Also these sets here:
Sumo deadlifts
135 x 10
225 x 8
315 x 8
385 x 6
405 x 6
455 x 6 @9RPE
425 x 6 @9RPE LD
425 x 6 @9RPE LD
425 x 6 @9RPE LD
Is the first 425x6 an RPE 9 already? It should be looking a little more like this:
Sumo deadlifts
135 x 10
225 x 8
315 x 8
385 x 6
405 x 6
455 x 6 @9RPE
425 x 6 @8RPE LD
425 x 6 @8.5RPE LD
425 x 6 @9RPE LD
When you hit 455x6@9 and dropped to 425x6 it should be nearer to an RPE8 at first and as you continue to do sets with it the RPE will increase until you reach 9 and it feels just as heavy as 455x6 did. This is how the correct fatigue is reached.
Good the sumo is feeling better already. I'd say your high 500's already. 600 won't be far off.
If not it's going to be hard to juggle. You could swap Monday's incline with Tuesday's deadlift and do squats and deads on Monday. Trying to put the other squat and deadlift days apart is going to be problematic. Doing heavy squats and deadlift on the same day neglects one or the other in my opinion. Closer to a meet it makes more sense to do them together, but this far out giving them their own day is a good idea.
Also these sets here:
Sumo deadlifts
135 x 10
225 x 8
315 x 8
385 x 6
405 x 6
455 x 6 @9RPE
425 x 6 @9RPE LD
425 x 6 @9RPE LD
425 x 6 @9RPE LD
Is the first 425x6 an RPE 9 already? It should be looking a little more like this:
Sumo deadlifts
135 x 10
225 x 8
315 x 8
385 x 6
405 x 6
455 x 6 @9RPE
425 x 6 @8RPE LD
425 x 6 @8.5RPE LD
425 x 6 @9RPE LD
When you hit 455x6@9 and dropped to 425x6 it should be nearer to an RPE8 at first and as you continue to do sets with it the RPE will increase until you reach 9 and it feels just as heavy as 455x6 did. This is how the correct fatigue is reached.
Good the sumo is feeling better already. I'd say your high 500's already. 600 won't be far off.
It does feel more like what you put. I'm just not good with the wording yet. The first or 2 I could have definitely done 8 reps
I'll stick it out a bit longer the way it's set besides the changes we talked about earlier
RodgerThat
New Member
I'm in for you sticking it out too, there's lots of programs that after a week I was kinda meh on it and some I even gave up on because of it, but you just can't tell in the first week or even 2 or 3 weeks. Remembering the trust you had in sheiko from the get go, I believe you were kind of waivery on that to start but look how well it turned out. Perrin has got you on a pretty solid program and if nothing else you get to really understand the RPE system for yourself and every top level guy uses it so it's important to know. Deadlifts after squats use to be my menace because I would always feel my hammies go first then I'd be using too much back so I made sure that I was able to dynamically stretch the hammies and between sets make sure to loosen up my back on the roller until I got use to it. Beyond that it's just mental and you can push through any of the mental crap man!
Yea I'll stick with it. I just felt crushed after my OHPs tonight. Plus I'm not used to reps like that on DL especially with that weight. The sumo stance feels so much more natural. I worked on staying as vertical as I could tonight and felt like I did a really good job and still had some pretty damn good bar speed. 455 has never moved so easy for me.
RodgerThat
New Member
Man all you guys crushing sumo kind of makes me want to switch up, I've never pulled sumo for more then just a accesory exercise though. Big sucker for conventional nothing more badass in my eyes then a wooping conventional deadlift there is no disputing it but sumo seems the go to for top level pulls. I don't know if I wanna be cool or pull at the top level
Man all you guys crushing sumo kind of makes me want to switch up, I've never pulled sumo for more then just a accesory exercise though. Big sucker for conventional nothing more badass in my eyes then a wooping conventional deadlift there is no disputing it but sumo seems the go to for top level pulls. I don't know if I wanna be cool or pull at the top level
You have more practice than me. Today was my second time ever. It's worth a shot to at least try. I mean the name of the game is moving the move weight[emoji57]
Perrin Aybara
Master
Conventional looks cooler for sure, but pulling the most weight is the name of the game. I'm back to sumo after I finish Sheiko and I'm doing some research into some knee wraps that'll provide a little more than my Slingshot ones do.
Your setup for sumo will make or break you. You want to be as close as you possibly can to the bar. It should feel like your about to fall over backwards almost.
I've noticed the closer to my shins the more power I have. I was more a less dragging it up my shin. It was the only way I could keep my back at the angle I felt comfortable with. I'll be getting a lot more videos over the next few weeks. It is the first time I've felt leg activation like that before in a DL
I just saw this. I can't swap Thursday and Friday. Friday night are taken with prior obligation. My cardio isn't going to be very intense by any means. Abs will be kept moderate as well since my core is getting hit hard 4 days a week other than this day.
Perrin Aybara
Master
That'll work or even fit the abs in on some other day. I might run this with you for a block or two after I finish Sheiko until I start my meet prep. I need to work on my RPE abilities anyway. I'll have to do it where the heavy days fall on the weekend and do the others in the middle of the week. I can do the little accessory session at home with my own weights.
Take a look and let know. I added some different stuff and put a bit more leg work in.
Perrin Aybara
Master
Take a look and let know. I added some different stuff and put a bit more leg work in.
That actually follows RTS guidelines of six pressing and six lower body movements, not including accessories. I'll take a deeper look here soon, but looks good at a glance.
I'll have a different accessory focus. I'm looking to bring up traps/glutes/upper back, so I'll do stuff to reflect that. Probably high bar, high box squat in place of front squat and maybe barbell hip raises instead of leg press. Wish my gym had a GHR, but might try poverty glute ham raises off the lat pull down machine in place of leg extensions. Should be a nice experiment we have here.
I agree. I hope I see some strength out of it. At least maintain until it's meet prep. It may be hard to maintain everything I gained until next go around but I'm gonna do my best
Today was accessory day. Did some curls. Some low to high hammer strength rows. A few weight cable crunches and 30 min jog on the treadmill. Weight came in at 211. Still pretty sore from yesterday. Gonna smash some food tonight and try to get to bed at a decent time. Got a pretty decent day lined up for tomorrow
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