Sounds good........I will invest in one maybe when my training partner gets back next month we can go halfs.
Thanks for the help I will post a video soon of some sumo speed pulls and work up to 500+ to so you can see what I look like at 90%.
Printable View
I'll check those out for sure
10-12-2010
Walking x 40 mins
PM Sheiko CMS Prep week 2
Deficit Pulls
1 x 3 - 300
2 x 3 - 360
4 x 2 - 390
Bench Pyramid
1 x 5 - 210, 1 x 4 - 250, 2 x 3 -295, 3 x 2 - 335, 2 x 3 - 315
1 x 4 - 295 CG
1 x 6 - 250 CG
1 x 8 - 210 CG
Sumo DLs
1 x 4 - 300
1 x 4 - 360
2 x 3 - 420
4 x 3 - 480
GM - 4 x 5 - 135
Assistance Medley of Hammer Curls, Side DB Raises, Cable Rows, Face Pulls, and Lat Pulldowns
10-14-2010
Walking x 50 mins
PM Sheiko CMS Prep week 2
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
2 x 3 - 475 add belt
1 x 3 - 525 add loose centurion straps down
2 x 3 - 575 add metal all black 2.0 wraps
Average Band Reverse Band Bench
1 x 5 - 285
1 x 4 - 340
5 x 3 - 395
Squat
1 x 5 - 295
1 x 5 - 355
4 x 4 - 415
Side Raises 2 x 10
10-15-2010
Walking x 60 mins
PM Sheiko CMS Prep Week 2
Strict OH Press - 5 x 5 - 135-175 +10 each set
Throat Press - 5 x 8 - 135
BB Curl - 3 x 5 - 95
BB Row - 1 x 8 - 225
Halting Pulls (pull above knee 2 sec pause)
1 x 4 - 300
1 x 4- 360
2 x 3 - 420
5 x 2 - 450
back at apt
Monster Mini pull apart - 3 x 20
Wide Pushups - 3 x 20
Ab Wheel - 50 reps
Awesome training!!
The halting pulls sound hard.
yea halting pulls are rough on the lower back
10-17-2010
Morning
Did a 5K Walk
PM Sheiko CMS Prep Week 3
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
5 x 3 - 475 add belt
Bench
1 x 5 - 210
1 x 4 - 250
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 2brd
Squat
1 x 5 - 295
1 x 5 - 355
5 x 5 - 415
Great work!!
10-18-2010
40 mins walking
PM Sheiko CMS Prep Week 3
DL
1 x 4 - 300
1 x 4 - 360
2 x 3 - 420
3 x 3 - 480 add belt
2 x 3 - 495 add backward centurion straps down
Bench Marathon
1 x 8 - 210, 1 x 7 - 230, 1 x 6 -255, 1 x 5 - 275, 1 x 4 - 295, 2 x 3 - 315, 2 x 2 - 335, 2 x 1 - 355, 2 x 2 - 335, 2 x 3 - 315
1 x 4 - 295 CG
1 x 6 - 275 CG
1 x 8 - 255 CG
1 x 10 - 230 CG
1 x 12 - 210 CG
Halting Pulls
1 x 4 - 300
1 x 4 - 360
5 x 4 - 420
GMs - 5 x 5 - 135
Hammer DB Curl - 3 x 10 - 55s
10-19-2010
Walking x 60 mins
10-20-2010
Walking x 30 mins
PM BW 232.5
Sheiko CMS Prep Week 3
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
3 x 3 - 475 add belt
1 x 2 - 545 add loose centurion straps down
2 x 2 - 615 add 2.0m all black wraps
Average Rev Band Bench
1 x 5 - 265
1 x 4 - 315
2 x 3 - 365
6 x 3 - 420
Squats
1 x 6 - 295
1 x 6 - 355
4 x 6 - 385 add loose belt
Face Pulls - 2 x 15
Cable Abs - 2 x 15
BW Dips - 5 x 6
10-21-2010
Walking x 40 mins
PM BW 231.5
CMS Sheiko Prep Week 3
Deficit Pulls
1 x 3 - 300
2 x 3 - 360
4 x 3 - 390
DB Extensions - 3 x 10 - 55s
BB Curls - 3 x 5 - 115
CG Bench
1 x 6 - 210
1 x 6 - 255
5 x 6 - 275
Block Pulls
1 x 4 - 360
2 x 4 - 420
2 x 4 - 480
4 x 4 - 510
10-25-2010
Walking x 40 mins
PM Sheiko CMS Prep Week 4
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
4 x 3 - 475 add belt
1 x 3 - 525 add loose centurion, straps down
2 x 3 - 575 add 2.0m all blacks
Bench
1 x 5 - 210
1 x 4 - 255
2 x 3 - 295
2 x 3 - 335
1 x 2 - 355
1 x 2 - 440 add 2 board
1 x 1 - 475 with loose Fury, no boards, dumped
1 x 1 - 495
2 x 3 - 335 no Fury
Assistance Medley - Hammer Curls, Light Band Pull Aparts, Side DB Raises, Sledgehammer Levering
10-26-2010
Walking x 40 mins
PM BW 233
Sheiko CMS Prep Week 4
Deficit Pulls
1 x 3 - 300
2 x 3 - 360
4 x 2 - 420
CG Bench
1 x 5 - 210
1 x 5 - 255
2 x 5 - 295
3 x 4 - 315
2 x 4 - 390 add 2 board
Sumo DLs
1 x 4 - 300
1 x 4 - 360
2 x 3 - 420
3 x 3 - 480 add belt
1 x 2 - 510
2 x 2 - 530 reverse centurion
Assistance: Ab Wheel, Cable Rows, Rear Delt Pec Deck
10-27-2010
Walking x 40 mins
SS Cardio x 25 mins
Impressive work load bro!!
Hey do you have any tips on getting more out of your briefs/suit for sumo's? Feet slightly forward so you are sitting back into the gear more or would that just put your hips to far away from the bar?
Thanks.
Nick,
I'm pretty terrible when it comes to sumo to begin with, the suit only adds in the unpredictability of my lockout issue. I will say to train with the straps up as much as possible and to make sure you have a good starting position. I've gone from a grip and rip technique to more of a sitting my butt back with my legs straight and then pushing my hips forward to engage the pull. I'm not much of a gear whore when it comes to DLing. I tend to get lazy and not want to put my actual suit on at meets so I use a loose 7 year old centurion to pull in. I like having the hips loose and the straps tight.
10-28-2010
Walking x 40 mins
Sheiko CMS Prep Week 4
Squat
1 x 5 - 295
1 x 4 - 355
2 x 3 - 415
3 x 3 - 475 add belt
1 x 2 - 545 add loose centurion straps down
2 x 2 - 615 add 2.0m metal all blacks
Bench
1 x 5 - 210
1 x 4 - 255
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 add Average Rev Bands
Squat
1 x 4 - 325
1 x 3 - 385
5 x 3 - 445 add belt
10-31-2010
PM Sheiko Comp Week 1
Deload workout before Evaluation day tuesday
Squat
1 x 3 - 295
2 x 3 - 355
2 x 3 - 415
3 x 2 - 445 add loose belt
Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
3 x 2 - 315
Pushups - 5 x 10
Ab Wheel - 5 x 10
Various light assistance work
11-2-2010
Walking x 50 mins
Evaluation Day on Tuesday working up to current 100%'s
11-2-2010
Walking x 40 mins
PM Sheiko Evaluation Day - Carb Depleted (233 BW)
Squat w/ Q Bar
1 x 3 - 295
1 x 3 - 355
1 x 3 - 415
1 x 3 - 465 add loose centurion straps down + comp belt
1 x 3 - 525
1 x 2 - 585 add 2.0 m metal all blacks
1 x 1 - 645 straps up
1 x 1 - 705 w/ 2.0 m convicts
Bench w/ Q-bar
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
1 x 2 - 335
1 x 2 - 415 add 2 board
1 x 1 - 475 add loose Fury and 24" 2XHs
1 x 1 - 530
DL w/ Q-bar
1 x 3 - 300
1 x 3 - 360
1 x 2 - 420 add belt
1 x 2 - 500 add loose centurion backwards
1 x 1 - 560 straps up
1 x 1 - 605
11-4-2010
Walking x 40 mins
PM Sheiko CMS Comp Week 1
Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
6 x 2 - 475 add belt
Bench
1 x 3 - 210
1 x 3 - 255
2 x 3 - 295
3 x 3 - 335
3 x 3 - 415 w/ Reverse Average Bands
Squat
1 x 3 - 325
1 x 3 - 385
4 x 3 - 445 loose belt
Hammer DB curls
Looking very good on all lifts!!
http://www.youtube.com/watch?v=derKLwzZ25U
Video of the Evaluation Day
Squats: Need to sit back more at the beginning when I break my hips. The walkout screwed up my starting stance since we don't have J-hooks. Unracking 705 off of V-hooks is near impossible. Need to pull my elbows under the bar a little more.
Bench: Felt decent, need to stay in control more during the last second off the chest. Majority of butt stayed on the bench so that worked out. Feet were slipping due to the floor so my leg drive got killed.
DL: is just an abomination at this point lol. Rocket it up then hit the wall. Need to pull back earlier to allow myself to push my glutes through. I also need to lengthen my back before I pull in the suit. The platform sucks so I was slipping which didn't help with maximal weight.
So I totaled 1840 with a hitch. I'm certain I can near 1825 with my tight equipment in Dec.
At this point, I think I will take off equipped meets for at least a year especially with starting a new job around May. I want to add around 100 lbs more to my raw total and pull at least 600 conventional before throwing gear back on. To fix my DL, I'm simply going to attack my entire back through much more back volume (Rows, chins etc) in addition to pulling conventional and improving my hip extension drastically. My hamstrings and abs are strong enough to pull 650. My glutes, back, and quad drive aren't. I don't have good leverage so I need to be able to outrow, out-front squat/Oly squat, outchin/pullup more than a similar 650 puller with good leverage to near 650.
Thanks Nick
11-5-2010
Walking x 50 mins
Halting Pulls
1 x 4 - 300
1 x 4 - 360
4 x 4 - 420
Sumo Rack Pulls
1 x 3 - 330
1 x 3 - 390
2 x 3 - 450
4 x 3 - 510
Inclines - 6 x 4 - 255
Throat Press - 5 x 6 - 135 +10 lbs each set
Band Pushdowns x 100
Band Pull Aparts x 80
Rows - 3 x 8 - 225
11-8-2010
Walking x 40 mins
PM Sheiko CMS Comp Week 2
Squat
1 x 3 - 295
1 x 3 - 355
2 x 3 - 415
3 x 3 - 475 add belt
1 x 2 - 555 add loose centurion straps down
2 x 2 - 615 add 2.0 m metal all blacks
Bench
1 x 3 - 215
1 x 3 - 255
2 x 3 - 295
1 x 2 - 335
1 x 2 - 415 add 2brd
1 x 1 - 440 add 2brd
2 x 1 - 495 no board, loose Fury
Squat
1 x 4 - 295
1 x 4 - 355
4 x 4 - 415 add loose belt
Band pushdowns, band pull aparts, ab wheel
Great work!!
Thanks Nick
11-9-2010
Walking x 40 mins
PM Sheiko CMS Comp Week 2
Sumo DL
1 x 3 - 300
1 x 3 - 360
2 x 3 - 420
3 x 3 - 480 add belt
1 x 2 - 510
2 x 2 - loose centurion
Bench
1 x 3 - 205
1 x 3 - 255
2 x 3 - 295
2 x 3 - 335
3 x 3 - 415 add 2 brd
Sumo RDL w/ straps
1 x 3 - 315
1 x 3 - 365
4 x 3 - 415
GMs - 5 x 5 - 135
Hammer Curls, Rev. Pec Deck, Rows, Pulldowns