Hybrid Strength Training....

[ATLRigger]

I’ve been doing sumos for a month now and it always feels like i could easily tear my groin muscle, so i keep it light

 

[Metalhead1]

I’ve been doing sumos for a month now and it always feels like i could easily tear my groin muscle, so i keep it light

If you're adductors are weaker, don't go too wide to start off. Start off with a frog stance, and slowly progress your way out over time.

 

[ATLRigger]

If you're adductors are weaker, don't go too wide to start off. Start off with a frog stance, and slowly progress your way out over time.

I have weak glutes and hams. My (possibly wrong) understanding is that my abductors are actually working overtime and currently tighter than they should be to compensate for weak glutes and hams.
*sorry if I’m hijacking the thread BrotherIron

 

[BrotherIron]

I’ve been doing sumos for a month now and it always feels like i could easily tear my groin muscle, so i keep it light

This is why I started with the bar on blocks. This makes it easier to get into position and you slowly work your way down to the ground. I also started not wide with my stance too and slowly worked it out.

Box squats are also good to help you get into position b/c of how you get in position and how you properly perform a box squat.

 

[BrotherIron]

Turned my sets of 10 into sets of 5 and worked on not allowing my hips to be to low when I began my pull. Was able to shoot some vids and am happy with my start position.

WAVE1 WEEK5 DAY2
DEADLIFT/ BENCH

Conv. Deadlift~ 135x3, 225x3, 275x5, 275x5, 325x5, 325x5
Bench w/ axle +80lbs chain~ 75+Cx5, 115+Cx5, 115+Cx5, 135+Cx8, 135+Cx8
Sumo Dead +red mini~ 135+Bx5, 225+Bx5, 225+Bx5
Biceps Curl/ Rolling Tri. Ext/ Reverse Grip Pressdown~ 25x12/25x10/80x12, 25x12/25x10/80x12​

 

[BrotherIron]

Conditioning:

Lateral Walks w/ Speed Sled~ 45x110ft, 90x110ft, 115x110ft, 115x110ft, 115x110ft
Prowler Pushes~ 45x110ft, 90x110ft, 135x110ft, 135x110ft, 135x110ft

Active Recovery. I'm going to just perform conditioning 2x a week but make it a bit longer and more intense. I want my weight back at 250 and not in the low 240's anymore. It may not seem like much of a difference but it did have a big impact on some of my lifts. I think I'll stay in the low 250's which will still make it easy to be a 242er on the platform. I don't think I'll go back to 275 again.... but you never know.

 

[BrotherIron]

Not a bad day. Active recovery. Since squats are feeling like a million bucks I didn't split up my 2 sets. Knocked out the 2 sets of 10reps. Had an acquaintance suggest I put zerchers in my training. I can actually say I've never tried them. I'll so some research and perhaps put them in and give them a try. I always like new things to try.

WAVE1 WK5 DAY3
SQUAT/ OHP

B.Squat~ 145x3, 195x3, 235x3, 275x10, 325x10
Machine OHP +red mini (each arm)~ band x many, 25+Bx10, 45+Bx10, 65+Bx10, +Bx10
Standing GoodMorning~ 135x10, x10
GHR~ BWx10, x10​

 

[BrotherIron]

Conditioning:

Farmers Walks~ 70x110ft, 90x110ft, 90x110ft, 90x110ft, 90x110ft
Sled Drags (w/ waist harness)~ 90x110ft, 115x110ft, 115x110ft, 115x110, 115x110ft

 

[BrotherIron]

Didn't get a chance to perform my Day 1 because my fur baby was in the ER this week and had her spleen removed. Got to train today and had a good day considering everything that I and SS have been through this week.

WAVE2 WK1 DAY2
DEADLIFT/ BENCH

Conv. Deadlift~ 135x3, 225x3, 275x1, 335x1, 385x1, 435x1, 475x1, r.band 515x1
Bench w/ Axle +75lbs chain~ bar+C x many, 75+Cx5, 115+Cx5, 140+Cx4, 165+Cx4, 185+Cx4, 185+Cx4, 205+Cx4, slingshot 225+Cx4
RDL +40lbs chain~ 135x5, 225x5, 275+Cx5, 295+Cx5, 315+Cx5
T-Bar Row~ 45x10, 80x7, 90x7, 90x7, 100x7
Biceps Curl/ Rolling Tri Ext/ Reverse Grip Pressdown~ 35x8/ 35x10/ 90x12, 35x10/ 35x10/ 100x10​

 

[Metalhead1]

Nice work! Slingshots are fun to add every so often.

 

[tinymk]

Looks like a solid program brother

 

[BrotherIron]

Nice work! Slingshots are fun to add every so often.

Yeah, I'm going to add them in 2x a month for my bench to just get my shoulder used to the heavier weight. Slowly but surely it's feeling better and the weight is moving easier.

Looks like a solid program brother

Thanks. I always rotate my assisting lifts and this block will be RDL's w/ chain. I haven't made up my mind if my next block will be back to sumo or deficit pulls. I'm leaning towards just having 2 blocks. I also subbed out paused squats for box squat w/ band.

 

[Metalhead1]

Thanks. I always rotate my assisting lifts and this block will be RDL's w/ chain. I haven't made up my mind if my next block will be back to sumo or deficit pulls. I'm leaning towards just having 2 blocks. I also subbed out paused squats for box squat w/ band.

What will be your deciding factors between sumo or deficits?

 

[BrotherIron]

What will be your deciding factors between sumo or deficits?

Honestly, I'm leaning towards sumo b/c it's been a HUGE help with hip mobility and strengthening my adductors which have an issue for me in the past.

 

[BrotherIron]

Had to rush through my workout. Tweaked my lower left back (honestly, it'll be fine in 12hours) since I did it before the end of the 1st movement and didn't have pain throughout the rest of workout. My fur baby continues to do better,

WAVE2 WK1 DAY3
SQUAT/ OHP

B. Squat~ 145x3, 195x2, 235x3, 285x3, 325x7, 375x7, 425x7
Hammer Strength OHP +red mini (each arm)~ 25+Bx10, 50+Bx10, 80+Bx5, 90+Bx5, 100+Bx5, 110+Bx5
Sissy Squat w/ KB~ BWx15, 50x12, 50x12
Standing GM~ 135x5, 185x5, 185x5, 185x5
GHR +red mini~ BW+Bx6/ BWx6, BW+Bx6/ BWx4​

 

[BrotherIron]

Conditioning:
Farmers Walks~ 90lbsX100ft, 110lbsX100ft, 110lbsX100ft, 110lbsX100ft, 110lbsX100ft
Sled Pulls w/ harness~ 115lbsX100ft, 135lbsX100ft, 135lbsX100ft, 135lbsX100ft, 135lbsX100ft

After I did my lower back protocol. Lower left portion of back is strained from Sundays squat day. Working through it.

 

[BrotherIron]

Not a bad day. I can feel my low back so I put my topical on it to make it hot and get some relief. Back to box squatting for the next 5 weeks. The box I used was lower than what I had been. The old box was 18" and this one is 16" so I'm right at parallel.

WAVE1 WK2 DAY1
OHP/ SQUAT

Z-Press~ bar x many, 95x5, 125x3, 145x3, 165x2, 185x1, f.drop 165x3, 135x5
Box Squat on low box +red mini (choked) w/ Buffalo Bar~ 140+Bx3, 190+Bx3, 230+Bx3, 280+Bx5, 310+Bx5, 340+Bx5
Hang. Side Lat w/ Cable~ 30x10, 40x8, 50x5, 30x12
Straight Arm Pulldown/ Rear Dealt w/ Cable~ 90x12/ 20x12, 100x10/ 20x10, 100x10/ 20x12​

 

[BrotherIron]

A solid day. I performed a heavy bench day this week b/c I realized my bench schedule was off and I'm correcting it starting this week. I added 5lbs in chain to my chain amount for bench and used my biggest chain for RDL's.

WAVE1 WK2 DAY2
DEADLIFT/ BENCH

Conv. Deadlift~ 135x3, 225x3, 285x7, 335x7, 385x7
Bench w/ axle +80lbs chain~ bar+C x many, 75+Cx5, 115+Bx3, 135+Bx3, 165+Cx2, 185+Cx2, 205+Cx2, 225+Cx2, 245+Cx2
RDL +45lbs chain~ 225+Cx4, 285+Cx4, 305+Cx4, 325+Cx3
T-Bar Row~ 45x10, 80x8, 90x8, 90x8, 100x8
Biceps Curl/ Rolling Tri. Ext/ Reverse Grip Pressdown~ 35x10/ 35x7/ 100x12, 35x10/ 35x7/ 100x14​

 

[BrotherIron]

Solid day. My lower back is still a bit "off" so I dropped 1 rep for my working sets on squats.

WAVE1 WK2 DAY3
SQUAT/ OHP

B. Squat~ 145x3, 195x3, 235x3, 285x2, 325x1, 375x3, 425x3, 425x3, 475x3
OHP+red mini (each arm)~ 25+Bx7, 45+Bx7, 80+Bx7, 90+Bx7, 100+Bx7
Sissy Squat w/ KB~ Bw x15, 50x10/BWx5, 50x10/BWx5
Standing GM~ 135x5, 185x5, 195x5, 205x5
GHR~ red mini x10, BWx10​

 

[BrotherIron]

Conditioning:
Farmers Walks~ 90x100ft, 110x100ft, 110x100ft, 115x100ft, 115x100ft
Sled Pulls (behind me)~ 135x100ft, 135x100ft, 160x100ft, 160x100ft