I’m going to spend the next twelve weeks focusing on developing my strength in the low bar squat, the standing press, and the sumo deadlift. I’ve never trained specifically for the press or sumo deadlift. I’m excited to see how this goes.
Monday – 3/18/19
BW:174.6
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Comp Squat:
340×1@7
355×1@8
285×5 x 5 sets
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Comp Press:
155×1@8
125×4 x 5 sets
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CG Incline Bench:
115×10
125×10
130×10
120×10
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Barbell Bicep:
45×15 x 3 sets
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Tuesday 3/19/19
BW:174.8
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Sumo Deadlift:
375×1@7
390×1@8
310×5
295×5 x 4 sets
*It’s obvious this is a novel lift. I started with a pretty wide stance, but had to move it in as the sets progressed due to some rapidly accumulating muscular fatigue in my glutes and hamstrings. From the amount of weight I was able to work up to, I think this is going to be an efficient way to pull for me as long as my hips can tolerate it. I’ve NEVER trained the sumo deadlift more than a few one off times in a pivot block or something, so the fact that I was able to work up to 390 on day one is promising. I expect to see some rapid improvement as my technique improves and I get some volume under me. I’m kind of in no man’s land with this, so even the RPE ratings are total guesswork. I did drop the weight on the back offs due to the acute fatigue, but all the reps were fast. Any comments are welcome.
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Comp Bench:
250×1@8
205×5,4,4,4,4
*Alan Thrall’s recent video on leg drive helped a lot here.
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DB Rear Foot Elevated Split Squat:
10s x10
20s x10
30s x10
20s x10
*Went conservative here as my glutes and hamstrings were already “tired”.
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Dips:
BWx15 x 3 sets
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Wednesday 03/20/19
BW:174.4
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7min Chins:
BW x 6 x 8 sets [48]
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7min Abs:
Ab Wheel – Knees x 20 x 3 sets
Knee Raise x 6 x 4 sets
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Assault Bike LISS x 25 minutes (8.2 miles)
Thursday 03/21/19
BW:176.4
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2ct Pause Squat (No Belt):
225×4
235×4
250×4 x 3 sets
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Pin Press @ Shoulders (No Belt):
105×4
115×4
125×4 x 3 sets
–
Close Grip Bench Press (No Belt):
145×10
155×10
160×10
150×10
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Barbell Bicep Curl:
50×15 x 3 sets
–
101 Standing Calf Raise:
60×10 x 3 sets
*1ct pause at bottom and top
—–
Friday 03/22/19
BW:174.2
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Mid Shin Rack Pull (No Belt):
245×4
265×4
275×4 x 3 sets
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Comp Press:
110×4
120×4
130×4 x 3 sets
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Back Raise:
25×15 x 3 sets
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Pushups:
BWx15 x 3 sets
–
101 Seated Calf Raise:
45×10 x 3 sets
*1ct pause at bottom and top
—–
Saturday 03/23/19
BW:176.0
32 minute HIIT session @ Hard HIIT