DiscoStu's Supertotal Training
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DiscoStu
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8/7
AM Bodyweight - 215.0
Training
1- Power Clean + Push Press - 3x3 (165lbs)
2- Deadlift - 1x5 (325lbs - stopped after one set after feeling a very slight pop in my back.)
3- Bench Press - 4x5 (192lbs)
4- Weighted Pulls Ups - ramped up to 1x1 with BW + 75lbs
5- Nordic Hamstrng Curls - 2x4
Little annoyed by what happened during deadlift. Whatever it is it very minor but it also happened two weeks ago. So I may try switching to sumo style deadlifts next week. Could be that all of the Olympic lifts + conventional deadlifting may be too much for me and having a different movement pattern for deadlift could help. No other exercise is giving me issues thankfully.
Since I don’t have much experience with sumo I’ll keep it light initially so I’m going to add in some extra back and hamstring work which is why I added the pull ups and nordics today. Decided to test my 1rm pull up to help with programming it as a strength movement.
No macros from yesterday. Took the wife out to celebrate her big promotion and raise which ended up being a massive cheat meal that I’m not even going to try to record. We had a great time so well worth it.
AM Bodyweight - 215.0
Training
1- Power Clean + Push Press - 3x3 (165lbs)
2- Deadlift - 1x5 (325lbs - stopped after one set after feeling a very slight pop in my back.)
3- Bench Press - 4x5 (192lbs)
4- Weighted Pulls Ups - ramped up to 1x1 with BW + 75lbs
5- Nordic Hamstrng Curls - 2x4
Little annoyed by what happened during deadlift. Whatever it is it very minor but it also happened two weeks ago. So I may try switching to sumo style deadlifts next week. Could be that all of the Olympic lifts + conventional deadlifting may be too much for me and having a different movement pattern for deadlift could help. No other exercise is giving me issues thankfully.
Since I don’t have much experience with sumo I’ll keep it light initially so I’m going to add in some extra back and hamstring work which is why I added the pull ups and nordics today. Decided to test my 1rm pull up to help with programming it as a strength movement.
No macros from yesterday. Took the wife out to celebrate her big promotion and raise which ended up being a massive cheat meal that I’m not even going to try to record. We had a great time so well worth it.
Last edited:
DiscoStu
Well-known member
Fell off for a bit there, but everything finished up well!
I completed my Super Total two weeks ago. I tested the Olympic lifts on my own the day before competing in a powerlifting meet. Hit lifetime PRs on Snatch, Clean & Jerk, Bench Press, and Deadlift at a bodyweight 11-12 pounds lighter than last time I competed. I opened conservatively on Squats (decided just to tie my PR) at the powerlifting meet as I felt fatigued from maxing out the Snatch and Clean & Jerk the day before. As the meet went I started picking up steam and felt great on the Bench and Deadlift.
After reviewing the footage of all of my lifts it definitely looked like I had some more in the tank on everything. I’m very encouraged by this and I had a lot of fun so I’ll definitely try this again next year.
Now I’m just back to cruising on TRT and training for fun for a bit. I’m eyeing another Powerlifting meet June next year so I’ll start getting serious again after the holidays.
I completed my Super Total two weeks ago. I tested the Olympic lifts on my own the day before competing in a powerlifting meet. Hit lifetime PRs on Snatch, Clean & Jerk, Bench Press, and Deadlift at a bodyweight 11-12 pounds lighter than last time I competed. I opened conservatively on Squats (decided just to tie my PR) at the powerlifting meet as I felt fatigued from maxing out the Snatch and Clean & Jerk the day before. As the meet went I started picking up steam and felt great on the Bench and Deadlift.
After reviewing the footage of all of my lifts it definitely looked like I had some more in the tank on everything. I’m very encouraged by this and I had a lot of fun so I’ll definitely try this again next year.
Now I’m just back to cruising on TRT and training for fun for a bit. I’m eyeing another Powerlifting meet June next year so I’ll start getting serious again after the holidays.
DiscoStu
Well-known member
Its hard to tell. It may help in terms of rate of force development but I think it also hinders because you have to spread out your training volume.
I found deadlift training particularly difficult. I found that the most I could handle was pulling up to a single rep every week that progressively got heavier and I did not do well with multiple work sets or higher rep training.
I think that’s why most people who train supertotal alternate their training focus (12 weeks of powerlifting emphasis then 12 weeks of Olympic emphasis etc) and typically only go for the full thing once per year.
I will say that I had a lot of fun and it has me excited about training again. So that alone made it a good thing.
I found deadlift training particularly difficult. I found that the most I could handle was pulling up to a single rep every week that progressively got heavier and I did not do well with multiple work sets or higher rep training.
I think that’s why most people who train supertotal alternate their training focus (12 weeks of powerlifting emphasis then 12 weeks of Olympic emphasis etc) and typically only go for the full thing once per year.
I will say that I had a lot of fun and it has me excited about training again. So that alone made it a good thing.
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