Sumo - accessory work

Today was my last workout before I start Smolov, this week has been basically accessory work.

Sumo Deadlifts

4x8 - 185 (Overhand Grip). I will have a video up later if possible.

Good Mornings

3x6 - 115

RDL

3X8 - 135

Ab Work

Stretching  

I am actually looking forward to Monday

The mini corn farm is coming along great (Taken with instagram)

 What is your excuse?

I haven’t really found anything to do with my squats for a while, it feels stuck and I know I needed something to push me to work harder on them so I decided to do Smolov, took me a while to come to this decision but I seems to be the most uncomplicated way to get some work done on squats, and I have always liked a challenge.  

It’s a 13 weeks program, most of advice I have seen from others who have done the program has been to use 90% of my “real” 1RM to start, eat alot of food, foam rolling alot, and rest. 

A full explanation of the program is here.

Warm Up

Deadlift

135 - 1x9

190 - 1x5

245 - 1x3

290 - 1x1

315 - 1x1

335 - 1x1 (missed)

Dumbbell Hamstring Curl

15 - 1x30

20 - 1x25

25 - 1x20

30 - 1x15

35 - 1x15

This are done to work the hamstrings alone, and give the glutes a rest..

RDL

115 - 1x8

135 - 1x8

145 - 1x8

Barbell Rows

95 - 3x8

Chin Ups

1x6

Neutral Grip Pull Ups

1x6

Cardio - 30 mins

Deadlifts

135 - 1x3

185 - 1x3

225 - 1x3

275 - 1x3

305 - 1x1

For now, I can only do a few reps of warm up because of my hip/ glute pain. I am considering getting a cortisone shot to help with the inflammation.

Roman Deadlifts

135 - 3x8

Barbell Shoulder Shrug

185 - 3x12

Training for my next meet started today with the bench.

Bench Press

95 - 1 x 9

115 - 1 x 7

135 - 1 x 3

145 - 2 x 1

125 - 1 x 4

95 - 1 x 15

Straight Arm Pulldown superset w/ Tricep Extension (straight handle)

40 - 5 x 12

Push - Ups

5 x 25

Its been over 3 weeks since I have written anything on here. There has been a lot of changes since then, I will not be competing in the USAPL Maryland States due to my glute/ hip issues. A few weeks ago, squatting was almost impossible and deadlift was just too painful. The pain is way down, and I have to work on my making my left posterior chain stronger. The decision to withdraw was a difficult one because I had put so much time and effort during the off season so I could be better when training for the meet, after 2 weeks of being really sad and pissed; I have finally made peace with my decision to withdraw.

I started deadlifting again last week, I am using the downtime to work on different things (including my bench) and rehab work also. Deadlift 135 - 1x5 185 - 1x5 245 - 1x3 275 - 1x1 Sore but not that painful. I used the double overhand grip for this, felt really good; I like this grip because it enables me to drive my hips more. Smith Machine Reverse Lunges 75 - 1x12 (each side) 95 - 2x12 (each side) Lying Leg Curls 35 - 3x10 Dumbbell Rows 40 - 3x10 50 - 1x12 Seated Cable Rows 120 - 3x5 Cable Ab Crunch 170 - 5x15