Wednesday 12/30
CONDITIONING
Pull-ups
10 x 3
2 Likes
Thursday 12/31
MAX EFFORT
Sumo Deadlift
1x405
1x440
1x455 (comeback PR)
4 Likes
Friday 1/1
DYNAMIC EFFORT SQUAT
Box Squat
10 x 2 x 225
Decided to go extra light today after heavy pull yesterday. All felt good and fast though.
2 Likes
Saturday 1/2
EASY(ish) STRENGTH DAY
Back Squat
2x135
2x165
2x195
2x225
2x255
2x285
2x315
2x315
2x315
Sunday 1/3
MAX(ish) EFFORT SQUAT
Front Squat
2x135
2x150
2x165
2x180
2x195
2x210
2x225
2x240
2x275
2x275 (comeback PR)
1 Like
Monday 1/4
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 260
Tuesday 1/5
CONDITIONING
Spinning Bike (20 Minutes)
Wednesday 1/6
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
10 x 1 x 315
I think I had a bit of an ah-ha moment today…I turned my toes a bit further outward and made my stance a wee bit wider and think I got closer to doing a true sumo-style pull vs my sumo, which still looks a bit too much like a wide-stance-conventional-semi-sumo thing in some of the above videos. It may be a step-back-to-go-forward thing while I get used to it, but it did feel pretty good by about the third or fourth rep at 315.
1 Like
Thursday 1/7
CONDITIONING
Spinning Bike (20 Minutes)
Friday 1/8
EASY STRENGTH DAY
Back Squat
2x135
2x165
2x195
2x225
2x255
2x290
2x290
2x290
2x290
Saturday 1/9
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
10 x 1 x 315
Sunday 1/10
CONDITIONING
Spinning Bike (20 Minutes)
Monday 1/11
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 260
Tuesday 1/12
CONDITIONING
Spinning Bike (20 Minutes)
Wednesday 1/13
MAX(ish) EFFORT DEADLIFT
Sumo Deadlift
5 x 1 x 405
Was feeling pretty good so I decided to go up to 405 and do a couple singles, testing out the slightly-wider, toes-outward stance. Still not perfect sumo, of course, but I think a bit closer to real sumo deadlifting than my initial efforts which probably looked more like a semi-sumo bastardization.
2 Likes
Thursday 1/14
CONDITIONING
Spinning Bike (20 Minutes)
Friday 1/15
EASY(ish) STRENGTH DAY
Back Squat
2x135
2x225
2x225
2x225
2x225
2x225
2x315
2x315
2x315
2x315
2x315
Felt really good today. Didn’t set a comeback PR but five really good, clean, fast doubles at 315 sets a nice tone going into the weekend.
1 Like
Saturday 1/16
MAX(ish) EFFORT DEADLIFT
Sumo Deadlift
5 x 1 x 405
Now feeling good enough pulling 405 in sumo stance that I think I’ll make this my every-week weight and add 1 rep every few weeks until I’m pulling 10 singles at 405.
2 Likes
Congrats on getting back to 4 plates. As much as ego lifting and counting full plates shouldn’t be a thing… it still is for me at least.
1 Like
Sunday 1/17
MAX(ish) EFFORT DEADLIFT
Sumo Deadlift
5 x 1 x 405
Yeah, just did the same workout as yesterday.