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OhioPower Log

Ohiopower said:
Conventional because I can pull 605 Sumo im arround 495 I havent mastered the technique and built proper muscles yet to sumo in comp. Im working on it though I think I will be able to pull as much sumo by next year. I know I will last longer if I pull sumo in training.
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My body definitely feels less beat up from pulling sumo than it does from conventional. Only thing is it can really aggravate my hips if I'm doing too much hip centered stuff like pulling sumo and doing sumo accessories and squatting low bar all at the same time.

Generally in the off season if I'm pulling sumo I'll squat high bar or front squat and do conventional deadlift accessories. Or if I'm squatting low bar I'll pull conventional or trap bar.
 
ME low body
Im splitting up today into 2 sessions.

Sumo Dead 225x3, 315x3, 405x1, 455x1, 475x1

Conventional Deads 475x1, 495x1, 545x1,

Russian curls 40lb assistance band 5x5

Loading pin squats (holding handle 2 hands) 225x10 3 sets with 20 shrugs on last rep of each set.

Band Mobility.
200 testE today
 
Today was more a hypertrophy type day

Bench press. 185 5 sets of 15

Chest flys 50lb bands. 3 sets 20

Alternating flys in front 50lb band 3 sets 20

Loading pin 2 hand row 225 3 sets 15

Dumbbell upright rows 80. 1 set of 8


Needed to switch it up a little. Just wasn’t feeling a max effort day.
 
Ohiopower said:
I don’t have a cable machine yet. I have a lat pull down but nothing to do flys. It’s on the list.
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I was reading your log and I was thinking about all that band usage. Then I started putting 2+2 together and it is a great idea. I sent a message to my buddy stating what a great idea it is because he is in Asia and his gym doesn't have a cable machine.

Out of curiosity, did you think of that yourself or read it somewhere?
 
Out of curiosity, did you think of that yourself or read it somewhere?[/QUOTE]


A little of both. It is in my NSCA handbook to use bands if cables are not avaible. For bicep curls the dynamic of the arm lever actually responds better to bands. Notice how when doing a curl it’s easy at begining gets harder in middle and easy at top. Without going science the band closely mimics the power curve of the arm. I noticed for chest flys and rear dealt fly’s to lesser degree I get better muscle activation than on a cable machine. I like to do standing abs with bands too. I believe if you only use bands or only use cables the law of accommodation will catch up with you and results will slow. Therefore both have a place in the weight room. Changing from cables to bands will change the power curve therefore change stimulus on muscles. Dumbbells flys are another way to change this stimulus. You can even accommodate the resistance of cable machines with band tension to give the exercises yet another “feel”.
 
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I use bands to do adductors and abductors. Also do face pulls with them a lot because people camp out on the cables at my gym. Rear delts with bands sounds interesting.
 
Cables are definitely the worst about that. These guys don't have the muscle mass to actually be sculpting anything yet and spend all their time on the cables. I just like to finish my pressing sessions with some face pulls, so sometimes I just loop my band over some random piece of equipment and do them like that.
 
Thats the main reason I dont like commercial gyms. I can name a few others too but twig boys and fat asses using equipment they dont know what it for. Its easy thats why they use it and thats why they are in the situation they are in. Last year I wanted 1 station to do tri press downs. Some fat fuck was doing some bicep exercise he saw online or something just flexing a double bicep with 1 plate. Elbows going all over the place. I told him that he needs to have biceps before he worries about peaks, and showed him a cable concentration curl. He looked at me like I was some random dick or something lol. I was getting ready to blow up and tell him to go play somewhere else when his boy came over and told him time to go. I canceled my membership that week.
 
Been working on GPP for last few days. Alot of bedroom cardio lol. Some sled drags and bike time. I run a few circuits with high rep giant sets, barbell and dumbells. really i dont count reps I just go to about RPE8 then switch to counter exercise. Im due for a MAX UPPER day to keep up strength. In a few more weeks I plan to go to more standard Program, just for now I want to get GPP as high as possible.
 
The off season program is working better than I expected. I did a Max effort competition bench day and broke a PR. i DID NOT EXPECT THIS TO HAPPEN.

Flat paused comp style bench. 135x5 225x5 275x3 295x1 315x1 335x1 345x1 350x1PR

Bent rows 225x5 5 sets

Tri press downs 140x15 2 sets

Hammer curls 55x15 2 sets

Band chest fly to rear delt fly super sets 20 on chest 15 on delt x2 sets 50 lb band
 
Still doing unremarkable offseason stuff. Mostly Bands and suspension gear work for last few days. I been doing alot of high rep giant set dumbbell work and belt squats. Im looking at running a program I posted in noob thread yesterday pretty soon.
 
Perrin Aybara said:
Belt squats are awesome.
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I love them. They can straighten your pelvis, and dont cause issues that bar squats do. have u tried adding bands to weight load yet its like another exercise. I notice the hyperthropy effects already and think that I could belt squat 3x a week. I been doing glute hip raises with my feet in suspension loops with a 45 on my lap too.
 
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