Dr. G's Training Journal

[Garrett Smith]

Originally Posted by Derek Weaver

Good stuff at that meet Garrett.

I saw in the PR thread you and Dave back and forth a little with the moderate stance sumo. Do you have any resources with regards to that stance. I've got some issues pulling conventional right now and am not sure if the full sumo stance is the right tool for the job.

Derek,
I don't really have any resources to help you with other than watching videos of Ed Coan deadlifting (for the "moderate" sumo stance examples). If you posted a thread on it, others might have more to contribute.

At my raw meet, I'd say more than half the people there were doing some form of sumo. Only one young girl did the really extreme wide stance sumo though.

[Derek Weaver]

Thanks. I'll check into it and tinker with the stance. That real wide sumo also seems a little odd on the knees.

[Garrett Smith]

One tip, I remembered!

Start slow and light. Your aDductors will thank you...that is, unless you're already doing other wide-stance knees-out stuff.

[Derek Weaver]

Good point. I took a few singles with weights that are usually light for me and my whole hip complex on the right side is really sore two days later.

Mind if I check in now and then for some feedback? I don't know if anyone else around here pulls sumo. Maybe I'll start a thread.

[Garrett Smith]

If I do too much wide-stance stuff, my right hip (hip flexor and TFL) seems to not be happy. Hence I only DL for meet prep.

I needed to hash out my workout plan for now, so I figured I'd do it here.

5/3/1 for:

• High bar back squat - I use a Manta Ray on these, as my neck and right shoulder really don't like the heavy bar pushing on them. I low bar in PL meets, and likely due to my long torso, the two types of squats seem to be basically the same for me.
• Front squat
• Power cleans
• Weighted chins
• Weighted dips
• Standing press

I'm considering doing the "Boring But Big" variation on a couple of exercises. This may be overkill. The "I Ain't Doing Jack Shit" 5/3/1 program was working for me before. I have a hunch that that plus more eating will definitely put on some mass that I want (I'm already up 6# from my old walking around weight).

Also, Scott Hagnas is working on a planche progression program for me, so I will likely need to reconsider how much upper-body pushing I'm doing.

The Bar-Barians entry requirements of dips/chins/pushups/bar MUs is still there, so those exercises (at least the first three) will likely be in the Boring But Big regimen. Other considerations included:

• Stop Squats
• Pistols
• Single-leg DLs
• KB snatches

Saturday and Sunday will be my marathon sessions. One day will be BS/chins/press, not sure about the other day (maybe planche training with something else).

Enough for today.

[Garrett Smith]

Friday 4/2/10: Rest. No workout.

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Saturday 4/3/10: Hilly walk. Easy row.

I took my ketoconazole to kill the tinea versicolor skin issue I have, so I had to work up a sweat an hour after I took it...my walk takes about 50 minutes...so...

2.5 mile hilly walk with me mum and me dog.

Immediately followed by

10 minute row (no distance or speed as the monitor batteries were dead, this is my parents' rower at their house).

No big deal, but my right aBductors didn't really enjoy it, and I may not have worked up enough of a sweat.

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Sunday 4/4/10: Easter. Rest. No workout.

Ate food. Lots of it.

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Monday 4/5/10: Rest. No workout.

Mondays will be designated rest days, as my weekend workouts are starting to look pretty rough in the planning stage.

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Tuesday 4/6/10: 5/3/1 front squats, "5" day, plus pistols.

JM & DROM ankles, hips, t-spine, neck
Stretched hips

• Front squat warm-up: 45# x 10reps, 120 x 5, 150 x 5
• Front squat work: 190 x 5, 220 x 5, 250 x 6 rep PR
• Between sets, stretched triceps/shoulder internal rotators/lats/pecs and full JM for neck and scapula

"Boring but Big" addition
Pistols (unweighted): 5sets x 5reps R/L

Nice to set a rep PR on an exercise I haven't done in two whole months (front squats).

[Garrett Smith]

Quick additions to new program:

Reverse hypers on power clean days

Finalized initial planche-focused gymnastics cycle with Scott Hagnas, reworked warm-ups and everything. Will be dropping the 5/3/1 weighted dips and standing presses for a while to focus on this.

[Garrett Smith]

Wednesday 4/7/10: Power clean 5/3/1 "5" day, Boring But Big (BBB) deadlifts.

Jumped in where I left off, with an estimated 1RM of 230#.

JM/DROM ankles, hips, t-spine
Agile 8 with lacrosse ball

PC warm-up: 95# x 5reps, 115 x 5
PC work: 135 x 5, 155 x 5, 175 x 7 rep PR

BBB DLs: 135# x 10reps x 5sets, wanted to start (and maybe stay) easy, around 30% of my max where Wendler suggests starting, also like the work on form this allows for.

I had to do DLs instead of reverse hypers as I worked out at CF Works, not at P&P like I normally would.

Taught my second of four weekly classes on OL at CF Works. Having a good time with that.

Pretty sore this morning (Thursday) from the FS & pistols on Tuesday. I'm not surprised.

[Garrett Smith]

Still reworking the program.

• 2 planche progression focused workouts (with other stuff, of course)
• 5/3/1 front squats
• 5/3/1 back squats
• 5/3/1 power cleans

Working in the 5/3/1 weighted chins is a definite option on one of the planche days.

We'll see. The experiment continues.

[Garrett Smith]

Thursday 4/8/10: Rest. No workout.

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Friday 4/9/10: Rest. No workout.

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Saturday 4/10/10: Gymnastic workout in garage gym.

Warm-up:
Ido's scapula band work

3 giant sets of:

• A1 - Deadhang chin-ups chest-to-bar, 5reps
• A2 - Frog stand
• A3 - Muscle-up rows, 2reps
• B1/2/3 - same as A
• C1 - 5 pull-ups chest-to-bar
• C2 - Back-to-wall HS balance to HeSPUs 3reps to HS balance
• C3 - Muscle-up rows, 2reps

Workout 1

• A1. Flat Tuck Planche w/band support - accumulated 60sec in 4sets
• A2. Tuck front lever iso hold - accumulated 60sec in 3sets
• B. Tuck planche pushups 3sets x 1rep
• C. Active straddle reverse hyper 3sets x 5, OOPS forgot 4sec pause at top

Not bad, but I forgot to alternate my planche band holds with my front lever holds. I got this whole workout done in something like 45 minutes.

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Sunday 4/11/10: Gymnastic workout, 5/3/1 "5" back squats, in garage gym.

This workout took place some mere 15 hours after yesterday's workout...so basically it sucked arse. Good learning opportunity though.

DeFranco Agile 8 and Simple Six
Ido scapular band exercises

5/3/1 back squats interspersed throughout. I was using 355# as my actual max to figure the numbers...turns out I may not be completely recovered from the meet...then again, I was doing these high bar when I've been training low bar for the last 5 weeks pre-meet. I'm thinking I may just stick with the low bar.

3 giant sets:

• A1 - Deadhang chest-to-bar chin-ups, 5reps
• A2 - Ring mature support hold, 2sec.
• A3 - Tuck FL "chin"-ups, 3reps
• A4 - Back-to-wall HS hold
• Squat, 10reps with empty bar
• B1/2/3/4 same as A
• Squat, 128# x 5reps
• C1 - Deadhang chest-to-bar chin-ups, 5reps
• C2 - Ring mature support hold, 2sec.
• C3 - Deadhang knees-past-elbows, 3reps
• C4 - Back-to-wall HS hold
• Squat, 160# x 5reps

Still working on finalizing the warm-up.

Workout 2

• A. Tuck Planche 5 x 6 sec (supposed to do 12sec per set!!! )
• Squat, 210# x 5 reps
• B. Elbow levers on floor, 3 sets. These were supposed to be

  Bent Arm Straddle Planche 3 x AMSAP(-2) (stop 1-2 sec before failure, focus on active straddle) Arms bent 90 deg, by side but not supported.

  Yeah, that wasn't happening. I was fried. Even my elbow levers were ghastly.
• Squat, 240# x 5reps
• C. HeS press to tuck planche, 3sets x 1rep. These were supposed to be

  Partner spotted Tuck Planche negatives 3 sets x 1 rep - get balanced in a tucked handstand w/spot; lower to tuck planche w/straight arms

  ...but I had no partner to spot me, so I improvised and adapted.
• Squat, 270# x 4reps...AAARGH. Did not even hit my 5rep minimum. I'm dropping back down 10# for the rest of this cycle and going back to low bar.

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Monday 4/12/10: Rest. No workout.

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Tuesday 4/13/10: 5/3/1 "3" power cleans, BBB reverse hypers, at P&P.

JM/DROM warm-up stuff.

Power clean warm-ups: 88# x 5, 111 x 5
Power clean work: 145 x 3, 165 x 3, 185 x 6 rep PR

Reverse hypers: 50# x 10reps x 5sets

My back had quite a pump after that workout.

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Wednesday 4/14/10: Gymnastic workout at CF Works.

Warm-up:
Ido's scapula band work

3 giant sets of:

• A1 - Deadhang chin-ups chest-to-bar, 5reps
• A2 - Manna prep full tuck, 2sec.
• A3 - Straight leg raises, full-range, ankles-to-bar, 3reps
• A4 - Back-to-wall HS
• B1/2/3/4 - same as A but did face-to-wall HS
• C1/2/3/4 - same as A but did free HS, hit a really nice and long one too!

Workout 1

• A1. Flat Tuck Planche w/band support - accumulated 60sec in 4sets
• A2. Tuck front lever iso hold - accumulated 60sec in 3sets
• B. Tuck planche pushups 3sets x 1, 1, 2
• C. Active straddle reverse hyper 3sets x 3 with 4sec pause at top (supposed to do 5reps per set, working on it!)

Then I taught my 3rd of 4 OL classes at CF Works.

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Thursday 4/15/10: Rest. No workout.

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