The Log of Sumoman

[sumoman]

WEDNESDAY 15-Jun-05 13:06 70MIN 74KG

LIFT WIDTH DEP
8' BOX 700 450
I started with Box squats off a 450 mm high box, worked upto 165 kg. I then did 3 reps with 153 kg. I didn't feel particularly reppy, I did 3 reps with 163 kg last year though 165 kg is heaviest I've lifted.

8' SQUAT 700 640
Then did some very full squats, squatting down 'til the bar axis was 640 mm off the ground - worked upto 138 kg which is a new max.

>= 60 200 <%
REP %MAX TON POWER WORK IMP
18 84.2 2915.6 70.9 1467.1 12619.7

This was one of those horribly slow sessions where I'm wasn't really concentrating.

For Boxes and Squats the last 2 sets I used wrist wraps and a belt.

[sumoman]

WEDNESDAY 13-Jul-05 13:43 42MIN 74KG >=0%

LIFT WID
D P PRESS
32.5 kg dumbbells for 5, 4, 3 reps

PAR PULL-UP 106
25 kg plate for 7, 4, 3 reps

LATERAL
2 sets x 19.25 kg dumbbells x 10 reps

REP %MAX TON POWER WORK IMP
53 83.0 3469.9 59.6 2048.5 4503.3

It was hot and lethargic today and also I haven't lifted since Sunday so instead of trying to psych myself up I took a relaxed approach. This allowed me to focus on each lift, so it was a good session.

[sumoman]

Friday 19 Aug 05 12:50 44MIN 74KG >=0%

LIFT DEP
ST LNG JUMP
7 jumps up to 2510 mm

CLN+DP PRESS
32.5 kg dumbbells for 10 singles

1 H DEADLIFT 240
133 kg left hand, 113 kg right hand

REP %MAX TON POWER WORK IMP
20 82.7 2098.0 40.7 1995.1 7041.8

For standing long jump I measure from front of foot to back - similar to actual long jump. I thought these went well, but looking back at records I did 2651 mm in December.

Dumbbell clean and push press is quite knackering, performed these quite quickly.

One hand deadlift okay, quite painful on thumbs (hook grip).

[sumoman]

Friday 2 Sep 05 13:25 26MIN 74KG >=60%

LIFT DEP
D BAR WALK 375
200 kg × 9 metres

D BAR SIDE BEND
53 kg × 10 reps, 58 kg × 10 reps (each side)

REP %MAX TON POWER WORK IMP
42 77.2 3656.0 23.9 716.3 4558.4

Used 200 kg for Farmer's Walk, at about 8 metres it felt like the skin of my palms was separating, I went a bit further but decided to put the weight down. My already abused hands, looked rippled up and I tore another callus - hopefully they'll toughen up. Maybe the knurling is just too sharp, if so I'll emery paper them down a bit.

Used the dead bar for Side Bends, its great for them - I never liked dumbbells because they jamb on the legs and a barbell is just too awkward to balance.

[sumoman]

Wednesday 5 Oct 05 18:30 90MIN 74KG

LIFT
WHOLE BUNCH OF STUFF AT MIKE'S PLACE
BODYWEIGHT STUFF
SOME MACHINE WEIGHTS
ARMWRESTLING

Michael's got a building rented from a farmer which he uses along with Andy for training. The building's ideal, like a key club. They followed exercises gotten from a marine fitness book. I felt a bit pukey afterwards and that was just from the warm-ups. Andy is 17 stone or so and is strong at armwrestling, I couldn't beat his right arm - perhaps if I wasn't pukey. His stumpy is strong I couldn't beat his right arm stumpy even if fresh.

They are both fit in muscular endurance terms, Michael particularly is fast. Michael's about my weight but shorter and stockier.

[sumoman]

Wednesday 9 Nov 05 12:35 33MIN 74KG >=60%

LIFT WID DEP
PAR PULL-UP 120
40 kg × 1, 1 rep

7' BENCH 1000 320
70 kg × 15, 11 reps

REP %MAX TON POWER WORK IMP
33 74.0 2000.0 26.1 759.4 3958.7

Heavy pull-up first as a part warm-up for the bench.

[sumoman]

Saturday 3 Dec 05 13:06 45MIN 75KG >=59%

LIFT WID DEP
DEADBAR 450 375
260 kg

8' SUMO 1300 290
203 kg, 3 sets × 153 kg × 3 reps

8' DEADLIFT 500 290
153 kg × 10 reps

REP %MAX TON POWER WORK IMP
27 80.9 4202.0 70.4 1745.9 9058.1
TN/RP 155.6

Sumo poor because I haven't been doing Sumos on 4×4 Bar or straight bar. Deads still racing ahead.

[sumoman]

Friday 6 Jan 06 12:50 55MIN 75KG >=60%

LIFT WID DEP
D BAR WALK 375
2 sets × 246 kg × 6.5 metres

8' SUMO 1300 415
2 sets × 223 kg

8' DEADLIFT 500 415
163 kg × 10 reps

REP %MAX TON POWER WORK IMP
18 85.4 3346.0 36.4 1020.2 16553.3
TN/RP 185.9

On 3rd walk with 246 kg could have gone 8 or 9 metres but ran out of space at 6 metres - so this is on target. Sumo is weak because I haven't done 4×4 Bar Sumo for ages, so I will have to stick them in every few weeks. Deadlift no problem.

[sumoman]

Friday 24 Feb 06 12:33 47MIN 75KG >=63%

LIFT WID DEP
7' BENCH 1000 320
96 kg, 90 kg × 5 reps

7' BENCH 1000 320
50 kg × 3 reps, 55 kg × 3 reps (30 to 50 kg tubes)

PAR PULL-UP 110
3 sets × BW × 10 reps

REP %MAX TON POWER WORK IMP
18 82.6 1541.0 20.2 382.4 2905.5
TN/RP 85.6

Today is weak day because of previous bench sessions so normally I would do repetitious dumbbell type stuff, however I still had the anchor dumbbells out from last session so used them.

Could only do 96 kg and 90 kg for 5 reps, tubes were hard to lockout - pull-ups were constant tension type ones.

[sumoman]

Sunday 12 Mar 06 13:48 30MIN 73KG >=60%

LIFT WID
D CURL
35 kg × 3, 2 reps, 30 kg × 10, 6 reps

D PRESS
22.5 kg × 5, 3 reps

D P PRESS
22.5 kg × 10 reps

REP %MAX TON POWER WORK IMP
38 84.9 2090.0 46.3 1295.5 3381.3
TN/RP 55.0

Some curls and some presses - presses somewhat dulled by curls. With curls I just heave the dumbbells up; strict curls are rubbish.

[sumoman]

Wednesday 12 Apr 06 14:59 32MIN 75KG

LIFT WID DEP
8' DEADLIFT 500 365
195 kg

8' DEADLIFT 500 365
165 kg × 10 reps

PAR PULL-UP 125
11 kg × 5, 6, 7 reps

>=60%
REP %MAX TON POWER WORK IMP
31 78.6 2341.0 51.0 1653.5 8345.7
TN/RP 75.5

Working down to 195 kg from 240 mm high. Another unexpected heavy session, though didn't have much energy for the pull-ups after deads. The single rep of 195 kg takes a lot out of the 165 kg for 10 - I've notice this at other heights.

[sumoman]

Sunday 7 May 06 13:37 21MIN 76KG

LIFT WID DEP
DEAD BAR 450 250
200 kg × 9 reps

DEAD BAR 450 250
215 kg

>=60%
REP %MAX TON POWER WORK IMP
11 93.2 2175.0 48.0 1089.1 10346.7
TN/RP 197.7

I was a bit unfocussed should have got 10th rep - as punishment did 215 kg afterwards which is actually 5 kg more than I've done before when fresh.

See the Video, it only last 20 seconds so you only see the first 5 reps with 200 kg.

[sumoman]

Sunday 4 Jun 06 12:55 55MIN 76KG

LIFT WID DEP
DEAD BAR 450 375
250 kg

DEAD BAR 450 475
270 kg

DEAD BAR 450 425
270 kg

DEAD BAR 450 375
270 kg

8' DEADLIFT 500 290
173 kg × 3 reps, 163 kg × 4 reps, 153 kg × 5 reps

>=60%
REP %MAX TON POWER WORK IMP
20 86.7 3612.0 36.6 1552.7 14115.9
TN/RP 180.6

My style wasn't quite right for the Dead Bar, I was too round backed. Thus when I got to 270 kg I raised the handles to 475 mm and kept a more upright back and 'leg pressed' it up. I then reduced by 50 mm in 2 steps, keeping the more upright position, to 375 mm and did a new max of 270 kg.

Deadlift was weak though didn't feel weak, just wasn't there.

[sumoman]

Sunday 9 Jul 06 13:40 50MIN 77KG

LIFT WID DEP
8' SQUAT 900 815
123 kg, 143 kg, 163 kg (wrist wraps, belt)

8' SQUAT 900 715
3 sets × 163 kg (wrist wraps, belt)
103 kg × 8, 6 reps (wrist wraps, belt)

>=60%
REP %MAX TON POWER WORK IMP
22 75.2 2566.0 54.4 1893.5 13088.3
TN/RP 116.6

Some full squats.

[sumoman]

Sunday 13 Aug 06 13:05 26MIN 77KG

LIFT WID
D CURL
30 kg × 15, 10, 8 reps

PRESS-UP 800
0 kg × 20, 15, 10 reps

>=0%
REP %MAX TON POWER WORK IMP
78 66.5 1980.0 36.3 1939.7 6489.4
TN/RP 25.4

A reppy session of Dumbbell Curls and Press-Ups - the Curls somewhat pre-fatigue the Press-Ups. I pumped up a lot, a no stress type session.

[sumoman]

Sunday 3 Sep 06 13:44 34MIN 77KG

LIFT WID DEP
8' BOX 750 450
163 kg × 5 reps, 183 kg, 153 kg × 5 reps

BENCH JUMP 450
0 kg × 40 reps

>=60%
REP %MAX TON POWER WORK IMP
54 81.0 2112.0 88.6 2446.4 8919.9
TN/RP 39.1

My last max at 450 mm box height was 168 kg - I did 183 kg today just to show myself that I could.

Bench Jump was knackering.

[sumoman]

Friday 6 Oct 06 13:33 37MIN 77KG

LIFT WID DEP
8' GM 800 1015
143, 163, 183 kg × 3, 3 reps

BENCH JUMP 450
6 sets × 0 kg × 10 reps

>=60%
REP %MAX TON POWER WORK IMP
68 73.9 1404.0 63.2 2451.5 8183.1
TN/RP 20.6

Haven't done GMs for awhile - these felt okay though can still feel last sessions Deads and Squats.

Bench Jumps are quite simple (jump up and down to a bench) but they are knackering if done with little rest.

[sumoman]

Sunday 5 Nov 06 14:00 27MIN 77KG

LIFT WID DEP
CIRCLE 500 770
3 sets × 117 kg × 10 reps

>=60%
REP %MAX TON POWER WORK IMP
33 82.7 3791.0 71.2 3290.0 14172.2
TN/RP 114.9

My butt and hamstrings are always sore after this - I'll feel it tomorrow when I try to sit down and work. I always feel nauseaous after repetitions on this lift - takes about half an hour for it to disappear.

[sumoman]

Friday 8 Dec 06 12:53 37MIN 78KG

LIFT WID DEP
S D P PRESS RL
4 sets × 32.5 kg × 10 reps

7' U ROW
3 sets × 15 kg × 10 reps (5 to 20 kg tubes)

>=60%
REP %MAX TON POWER WORK IMP
110 68.7 3425.0 18.6 2153.2 7525.4
TN/RP 31.1

First set of single dumbbell push press was knackering but subsequent sets were more efficient. Upright Row used tubes attached to bar.

[sumoman]

Thursday 18 Jan 07 12:52 65MIN 79KG

LIFT WID DEP
8' DEADLIFT 500 340
12 sets × 93 kg × 3 reps

8' DEADLIFT 500 340
133, 153, 163, 168, 173, 178, 183 kg

BEAR DEADLIFT 360
40, 82.5, 92.5, 92.5 kg

>=57%
REP %MAX TON POWER WORK IMP
46 65.0 4766.5 30.8 2047.7 16542.9
TN/RP 103.6

Speed deads don't work when followed by heavy deads (unlike the previous session of benches), they throw off the style for the heavy stuff. As such when I went to 133 kg and then jumped to 173 kg I couldn't move it - I had to back off to 153 kg and work up gradually from there.

Thus best to keep speed deads separate.

I then did some bear deadlifts which I saw over at David Horne's site;



These apparently are good for training stone lifts - I lifted it from the floor to knee level.