2014-10-01 training log

Geez. It’s already October.

Today was a day for experimentation. Sumo deadlifting.

I want to try sumo for a bit because 1. I’ve never done it, 2. my knee might appreciate it more than conventional, 3. it could be viable as assistance work (or who knows, I might be better sumo than conventional — tho I doubt it given 1. I have a strong back, 2. the way my body is built), 4. why the heck not? It’s more learning, and this is a good time to get my learn on.

After squatting I gave myself 15 minutes to do whatever I wanted rearding sumo. Didn’t track it. The key was to put 135 on the bar and just try to figure out form and technique. I did a bunch of research since last week, so I know the basics of what to do. I did 135 for singles for a while, so I had to set up each time. Given how tall I am, I started with feet as wide as I could: not quite toes-to-plates because that’s a fine way to get a plate on a toe, but about 1-2″ from the plates, at about a 45º angle. Yeah… I don’t quite have the physiology for sumo. But I did a bunch of singles that way to try to get the hang of it. I will need to work a bit on flexibility to get all the way down, so any more sumo work I do may have a slight bend forward to help me get all the way down, but I will work on that.

After some time doing singles at 135, I went to 185 to give me a little more weight and balance. I then started doing triples to see how that would go. I also played around more with my stance width and went with a width that put my shins “centered” at the rings on the bar. Oddly, that worked a lot better for me than a very wide stance.

Anyways, 15 minutes of just trying things out, pulling singles, pulling triples, and being more concerned with technique and form. It was OK. My back felt like it got zero work, but everything between my belt line and my knees, especially on the medial and posterior sides, felt like it got some work — especially my adductors. So, I could see this being some good assistance work in that area.

I’ll stick with sumos for a while and see how it goes for me.

Based upon Paul Carter’s Basebuilding

  • Squats (model 1)
    • bar x 5
    • bar x 5
    • 150 x 5
    • 175 x 4
    • 205 x 3
    • 225 x 2
    • 260 x 1
    • 180 x 5
    • 180 x 5
    • 180 x 5
    • 180 x 5
    • 180 x 5
  • Sumo Deadlift – no tracking, just experimenting with it. See above.
  • Leg Press
    • 165 x 20
    • 165 x 20

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