how you likey the sumos? enjoy your week "off" :)

I liked the sumos pity, I think they will be good for my squat and deadlift.

ME Bench

Well last weeks PR on CGBP was a grinder and I didnt think I could add weight to that this week, also my shoulder felt a bit tweaked.So I thought I just work up a bit on flat bench.I got to 105kg which would have been a PR but I got owned :lame: missed it about 2-3 " off the chest So I tried it on a 2 board and nailed it, then I hit 106kg for a PR and then went to 3 board for 110kg.It was the single hardest ugliest fucker of a rep but I locked it out and racked it :biglaugh: Did a few more singles on the 2 board with 100kg after.I need more confodence under a heavy bench, I think I get nervous when shooting for a PR!! Moved to some high rep dumbell benches next for 3 sets, man I'm gonna hurt tommoro.Finished with chins clustered again for singles 4 reps per set.Felt great.

ME Bench Day 25/6/08
2 Board 1x1 105kg (PR),106kg (PR) 3x1 100kg
3 Board 1x1 110kg (never maxed on these before)
Dumbell Bench 3x20,17,15 20kg
Chins Clusters 4x1 x6 sets

I think after next weeks reset/deload I'll do more board work for ME, I need more confidence under heavier weights.

Have a good deload. Are you going to take a full week off weights or just cut back a bit ?

I'll just cut volume quite a bit I think. Dont like the idea of taking a whole week off. :)

Forgot to post my sled workout yesterday......

GPP 24/6/08 9 mins dragging 30kg in grass, this was hard!! but dragging really does help flush out DOMS. I love it.

Good call. I just came from a full week off and it wasn't the best :arg:

LOL ya I think I'd go nuts!! I would probably load up the sled daily and try pull 1rm sled drags!! :biglaugh:

Lol only someone from BB.net could understand that joke.

Awesome work on the bench. I woudl like to ask, however, what is the advantage of doing the board presses? Is it just to move as much weight as possible to stimulate growth? I'm interested.

IronWorker

nice bench session, hopper and i like the deload plan very much :)

That wasn't quite a sumo there, hits. It was more like a conv with a wide stance. Sumo should really look completely different than you conventionals and are much more like doing a wide stance squat with the bar on the floor. You would need an even wider stance, probably. The idea is almost to have the arms coming straight down from the shoulders and the chest as high as possible.

The sumo stance on average is prob gonna be about THREE TIMES as wide as that of a conventional. Keep in mind that a sumo requires about 25 to 30% less mechanical work BUT it is much more centered in the hip and there is much more work on the knees and ankles. Unless you NEED to do the sumo...don't make a habit out of it as it can be tough on the hips. The conv will give you much more bang for you buck from an overall functional strength perspective, imo.

Don't get me wrong though, they were nice looking deadlifts.