Isn’t that how west side works though? ME every week? But they change lifts constantly, so maybe it’s different.
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Cowboy's Switch the Darkside
- Thread starter Btcowboy
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Btcowboy
Member
This cold, flu is kicking the fuck out of me. I’ve been in bed all day sleeping, up now lol.... Taking the weekend to get over it and start the 4day TM Monday. Got all the new gear to try out too lol
Worf
Member
Conjugate max effort your supposed to work up to a 5Rm, 3RM OR 1 RM on ME days. Your supposed to make jumps every set until the rep max or single rep max is achieved. Those Russian programs are more like 2 warmup sets and then 5x4 at 83% , no jumps. Then the next week 4x4 @86%. Westside your supposed to try to break the pr for the variation lift on me every week. All that conjugate stuff is based on soviet era strength training, so Im sure there’s some similarities
Btcowboy
Member
I am also reading up in Conjugate training not to mention following your log, I like it. After my attempt at the 4 day TM I may switch over to it
Took me about three years to get to a 405lb squat, but I got a 500lb deadlift within six months of doing deadlift.
Worf
Member
I think that modified TM is a good program for you for the next few months. Get used to the power lifting weights and the progression. I think you’re like me in that if something isn’t working for you, you want to fix it. Conjugate is perfect for that. It’s actually one of the biggest principles of conjugate
Btcowboy
Member
That's the plan brother..I want to the best I can and if its broke let's fix it. Like mentioned modified TM for the next few months work on technique, add weight to the bar, get better and stronger.
Btcowboy
Member
First day of TM4D
Low bar squat - I am much more upright with these and first time ever doing them. I also widened my stance slightly. I also made sure my knees track outward and was able to hit depth.
Squat intensity
Barx2x8
135x8
225x5
245x5
275x5
315x5 over torqued my elbows back and my left arm is fucked.
Deadlift Volume - Decided to try Sumo as I have never done them. Got some stance and hand placement practice to do but like these better. Also hook grip holding up well so far.
Barx8
135x5
225x5
265x5
295x5
335x5
335x5
Glute bridges
90x15
90x12
90x12
So work out was great except for fucking up my arm. I am at a loss what to do, can barely move my arm. I am also supposed to start training as a firefighter and need my arm damn it. I got to figure a quick heal, keep pushing in the gym and able to firefighter train.
Low bar squat - I am much more upright with these and first time ever doing them. I also widened my stance slightly. I also made sure my knees track outward and was able to hit depth.
Squat intensity
Barx2x8
135x8
225x5
245x5
275x5
315x5 over torqued my elbows back and my left arm is fucked.
Deadlift Volume - Decided to try Sumo as I have never done them. Got some stance and hand placement practice to do but like these better. Also hook grip holding up well so far.
Barx8
135x5
225x5
265x5
295x5
335x5
335x5
Glute bridges
90x15
90x12
90x12
So work out was great except for fucking up my arm. I am at a loss what to do, can barely move my arm. I am also supposed to start training as a firefighter and need my arm damn it. I got to figure a quick heal, keep pushing in the gym and able to firefighter train.
Ibuprofen and maybe ice.
Worf
Member
Heat/Ice/Heat/Ice/Heat/Ice
Always end with ice . If you can get your old lady to massage it with a body tool. A wooden spoon works in a pinch. Hit the muscle like a Scraping motion. Use some lotion, obviously. It helps me a lot but you have to keep doing it until it clears up
Always end with ice . If you can get your old lady to massage it with a body tool. A wooden spoon works in a pinch. Hit the muscle like a Scraping motion. Use some lotion, obviously. It helps me a lot but you have to keep doing it until it clears up
Btcowboy
Member
Ice and 800mg ibuprofen right now....
On a positive I do better sumo so that's how I am going to pull going forward for now anyways. Got to get hand placement and foot placement right.
Squat I wanna say fuck low bar but i think I had hands too close couldn't straighten out my wrists and then torqued the elbows back. So I will give it another try with wider hand placement. It felt more stable for me and was able to hit depth.. hips are stiff now but a good stiff.
On a positive I do better sumo so that's how I am going to pull going forward for now anyways. Got to get hand placement and foot placement right.
Squat I wanna say fuck low bar but i think I had hands too close couldn't straighten out my wrists and then torqued the elbows back. So I will give it another try with wider hand placement. It felt more stable for me and was able to hit depth.. hips are stiff now but a good stiff.
I'd also really suggest recording yourself doing sumo. It's going to take awhile to learn it on your own. You have to forget everything about conventional when it comes to sumo.
Get your stance as wide as it's comfortable. Toes out and knees out. Don't bend over to the bar like conventional. Take a deep breath and hold and try to go straight down and like you're trying to put your nuts on the bar. As soon as you can get your underhand hand on the bar grab it and then grab with your other hand. Come up slightly until you can feel the tension start to build in your hamstrings and glutes. Keep your lats and core flexed hard and push through the floor with your legs and sit back into it like you're trying to wedge your hips into the bar. Your back is just maintaining its angle until you get the bar almost to your knees, then lock your knees out hard and squeeze your glutes and use your back to complete the lift.
Getting a medium band and running it under your feet and standing in sumo stance and then letting the band pull you down into position is good practice. You can even put a bar with plates in front to orient your foot position and know how low to go. Practice having your shins vertical when your down in the bottom position. You don't want your knees over the bar at the start of the lift. Think hips high and shins vertical. You can feel the tension build up even with just the band. That's what you want. You just build that tension and then when you press down with your legs that bar should fly up as you bring your hips to the bar.
You might need to do mobility work to get your hips open more. The more your hips are open the closer you'll be able to keep the bar to them. The wider your stance the shorter the range of motion. Also working on these two things will allow a more upright back angle.
Upright back angle + bar close to hips + shorter range of motion = big sumo pull
Anyway, that's my overly descriptive sumo explanation. Might be a lot to take in lol, but keep it in mind if you're going to explore sumo. It'll start to make sense as you get into it.
Get your stance as wide as it's comfortable. Toes out and knees out. Don't bend over to the bar like conventional. Take a deep breath and hold and try to go straight down and like you're trying to put your nuts on the bar. As soon as you can get your underhand hand on the bar grab it and then grab with your other hand. Come up slightly until you can feel the tension start to build in your hamstrings and glutes. Keep your lats and core flexed hard and push through the floor with your legs and sit back into it like you're trying to wedge your hips into the bar. Your back is just maintaining its angle until you get the bar almost to your knees, then lock your knees out hard and squeeze your glutes and use your back to complete the lift.
Getting a medium band and running it under your feet and standing in sumo stance and then letting the band pull you down into position is good practice. You can even put a bar with plates in front to orient your foot position and know how low to go. Practice having your shins vertical when your down in the bottom position. You don't want your knees over the bar at the start of the lift. Think hips high and shins vertical. You can feel the tension build up even with just the band. That's what you want. You just build that tension and then when you press down with your legs that bar should fly up as you bring your hips to the bar.
You might need to do mobility work to get your hips open more. The more your hips are open the closer you'll be able to keep the bar to them. The wider your stance the shorter the range of motion. Also working on these two things will allow a more upright back angle.
Upright back angle + bar close to hips + shorter range of motion = big sumo pull
Anyway, that's my overly descriptive sumo explanation. Might be a lot to take in lol, but keep it in mind if you're going to explore sumo. It'll start to make sense as you get into it.
Btcowboy
Member
Good stuff, a lot but good... I did hit my knees a few times, scraped thumb down thigh. So made some adjustments and was better. I had my toes about 4-6 inches from the plates, I dont remember shins will note that next time. I did find the bar came up quicker.
Btcowboy
Member
Also should say using hook grip not mixed
I scrape my knees and shins all the time. Well, actually mostly just my right knee and shin because my right hand is always overhand and I guess I pull that side in closer because of that.
Same principles still apply, just a little different with hook. I'd guess both at the same time gripping the bar on the descent. Everything else still the same.
Btcowboy
Member
Should also update how I like the new gear I bought.
Inzer Forever single prong 10mm belt.
Love it feels great easy to brace against. Downfall sucks for conventional deadlifts, so another reason I liked the sumos.
Chuck Taylor's
Perfect for squat and deadlifts for me. First nice and tight, flat no slipping, awesome.
Inzer Forever single prong 10mm belt.
Love it feels great easy to brace against. Downfall sucks for conventional deadlifts, so another reason I liked the sumos.
Chuck Taylor's
Perfect for squat and deadlifts for me. First nice and tight, flat no slipping, awesome.
Why does it suck? Because it's 4" and interferes with your setup?
Btcowboy
Member
Bingi, I got some good pinch bruises already where it pinched skin into my hips, I did try 1 set conventional. You told me smaller for deads but could only afford one belt this time. No big deal right now because I like the sumo deadlifts.
It shouldn't be as bad with sumo. I still wear my 3" on it just because it feels less restrictive.
My cheap 3" on the left and more expensive 4" on the right.
