Liftandswim's Log

Alright, need some help gents. Critique my box squats (first time trying them) and sumo pulls.

7/27

Week 12, Day 1, Part A

Paused Front Squat
(3 count)
340x2
340x2
340x2

Box Squat
315x2
365x2
365x2
405x2 (taped) Invalid Link Removed

Sumo
380x3
405x3
420x3 (taped) Invalid Link Removed

Deficit SLDL
(belt-less, opposite underhand)
275x10
275x10

Weighted Back Extensions
3x20
superset
Leg Extensions
3x20

Let me have it.

OHP 3s week and upper accessory tonight.

Stay strong AM.
 
That's how I do them.
 
Thanks, Thomas.

May incorporate box squats from time to time, in the future. Not sure what they'd add to my squat though. Thoughts, anyone?

Continuing to develop sumo as well for the simple fact that I'd like to be good at both stances.
 
Nice work man. Box squats looked pretty good. Only thing would be to sit back a bit more and make sure you don't plop down on the box. But for first time doing em they are dam good.
 
capo180 said:
Nice work man. Box squats looked pretty good. Only thing would be to sit back a bit more and make sure you don't plop down on the box. But for first time doing em they are dam good.
Click to expand...

Thanks, capo. Definitely need to work on the subtle plop I had going. I'd lose it that last inch or so. Honestly, don't think I can sit back any further though. I was sitting back as hard as I could.
 
Honestly your box squats look better than mine and i did them for 10 weeks. Lol
 
Your feet look too straight on your sumo video and its limiting the break off of the floor. Also, stay tighter in the lats and pull to the hips faster.
 
Rodja said:
Your feet look too straight on your sumo video and its limiting the break off of the floor. Also, stay tighter in the lats and pull to the hips faster.
Click to expand...

Thanks. I'm at maybe 30 degrees with my feet. I'll give that a try. The lats and hips too.
 
Agreed with rodja on all the above. Except i didnt notice the feet. Biggest thing for me is to initiate the pull within driving my hips towards the bar and subsequently spreading my knees. Watch duffins sumo cue video. How he pops the bar off the ground with just driving his hips in is vital to a good sumo pull IMO. If you watch my 560 youll see the bar bow up before i even look like i am trying to pull it off the ground. That was just me pushing my hips towards the bar and spreading the knees. In my limited time pulling sumo ive noticed it takes different angles to critique different aspects of the form.
 
Also, as Rodja said. Keeping my lats tight seems to be much more important to my sumo pull than it ever was for my concentional pull.
 
Thanks, man. Good tips. I'll be sure to look that video up too.

I need to keep playing with things. Doesn't help I only pull sumo every 1.5 weeks. It'll never be my primary stance (I think). But I'd like to develop it nonetheless.
 
Hey, i never thought itd be mine either before 6 months ago. But I cant see myself going back to conventional. (Unless i make the switch to strongman, which i am considering trying at some point).
 
liftandswim said:
Thanks, man. Good tips. I'll be sure to look that video up too.

I need to keep playing with things. Doesn't help I only pull sumo every 1.5 weeks. It'll never be my primary stance (I think). But I'd like to develop it nonetheless.
Click to expand...

Do you think an occasional sumo day would benefit me any?
 
I know you didn't ask me, but...id say absolutely. Strong glutes, hams and abductors never hurt anyone.
 
jswain34 said:
I know you didn't ask me, but...id say absolutely. Strong glutes, hams and abductors never hurt anyone.
Click to expand...

liftandswim said:
Building up the hips (among other things) is going to benefit anyone. Just throw them in as an accessory whenever. Don't think you need to throw in an entire day dedicated to them
Click to expand...

Thanks guys. I'll do them on front squat days. Maybe I'll hate them less.
 
jswain34 said:
Hey, i never thought itd be mine either before 6 months ago. But I cant see myself going back to conventional. (Unless i make the switch to strongman, which i am considering trying at some point).
Click to expand...

Who knows. Considering I'm certain I can pull my conventional 1RM sumo now too (with barely any training) we shall see.
 
liftandswim said:
Who knows. Considering I'm certain I can pull my conventional 1RM sumo now too (with barely any training) we shall see.
Click to expand...

Yeah man. With 4 or less months of working at it i pulled a 50lb PR. The movement just feels a lot better to me and plays into my strengths a little more. All about finding what feels most comfortable and allows you to train the most frequently with the highest intensity and still recover (also why Norton switched to sumo).
 
I'm in! I want it bad after that 560 this weekend.
 
Man this thread moves fast! I don't have anything to add that is help except nice work man haha. Holy crap on Kroc. Is he gonna have a reality show too?
 
Week 12, Day 1, Part B

OHP
135x3
155x3
175x3+ (4)...PR is 7 :(

Paused OHP
140x5
140x5
140x5

Seated OHP
135x10

Cable Row
3x15

Machine Incline Bench
3x15

Lat Pulldown
(supinated grip)
3x15

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Calf Raises
3x15 then drop

OHP progress is a bit frustrating.

Stay strong AM.
 
liftandswim said:
Alright, need some help gents. Critique my box squats (first time trying them) and sumo pulls.

7/27

Week 12, Day 1, Part A

Paused Front Squat
(3 count)
340x2
340x2
340x2

Box Squat
315x2
365x2
365x2
405x2 (taped) Invalid Link Removed

Sumo
380x3
405x3
420x3 (taped) Invalid Link Removed

Deficit SLDL
(belt-less, opposite underhand)
275x10
275x10

Weighted Back Extensions
3x20
superset
Leg Extensions
3x20

Let me have it.

OHP 3s week and upper accessory tonight.

Stay strong AM.
Click to expand...

You did freaking awesome for your first time box squatting!

Key things are landing your ass like it's a plane rather than a helicopter, balls/hams should hit the box before your ass, and the one you need to work on for next time: lead with your head and stay away from your knees. You drifted forward into your quads on rep 2. Not a bad one, it's pretty common for a raw guy who uses his quads well when free squatting. As far as the plop, it could be hamstring deficiency (I doubt it) or you didn't couple the sit-back with enough body lean. No need to look like Layne Norton, but you do have to keep the bar over your feet.

Sumos I liked. Try to open up a little harder if you can to get your hips closer to the bar. Hell of a good session man.
 
Thanks for the tips, herder. Not sold if I'll be incorporating the box squat next training cycle, but I'd like to have the skill in my back pocket if ever need be
 
liftandswim said:
Thanks for the tips, herder. Not sold if I'll be incorporating the box squat next training cycle, but I'd like to have the skill in my back pocket if ever need be
Click to expand...

Strength is never a weakness! As much frequency as you train with, it's a great tool to allow your body to recover more. They are 100% definitely easier to recover from. And the better we can build and incorporate the posterior chain, the better we can squat. For every Idalberto Arranda we can find several Jordan Wongs, if you catch my drift.
 
SweetLou321 said:
Kroc came out on IG about him being transgender. Confronted all the rumors. Crazy.
Click to expand...

Just saw that. That is crazy. Even crazier that although he wants to be a woman, he claims to not be gay. Specifically, 'a lesbian in a man's body'.
 
RegisterJr said:
Just saw that. That is crazy. Even crazier that although he wants to be a woman, he claims to not be gay. Specifically, 'a lesbian in a man's body'.
Click to expand...

The lesbian/not gay part is more common than you think. There's an bit from a comedian named Eddie Izzard, whom is a cross dresser, where he talks about how most actually are straight.
 
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Week 12, Day 2

Arms Day AKA Grow Pipes Like Thomas Day

Barbell Curl
80x8
90x8
100x8+ (10)

Dumbbell Preacher Curl
3x10

Overhead Rope Extensions
3x15

Preacher Curl
3x10
superset
Dumbbell Curl
3x10

Tricep Tri-Set: 3 rounds
Skull Crusher x10
CGBP x10
CG Push-Ups x10

Cable Curl
3x20 then drop

Stay strong AM.
 
Lol
 
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