Monday 1/18
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 260
100%
It’s funny, wayyyy back when I started this log, I was early in my “second lifting life” (the first being when I was a HS and college ball player) and my initial thing was just getting to a 4 plate deadlift.
I’ve kinda come full circle. I don’t worry too much about pushing for 600 and beyond any more - health & family comes first, lifting is just my passion hobby to stay strong and healthy, and I really don’t care to see my body weight north of 220 pounds again - but I feel like 405+ should always be attainable for me.
2 Likes
Tuesday 1/19
MAX(ish) EFFORT DEADLIFT
Sumo Deadlift
1x405
1x425
1x440
1x440
Wednesday 1/20
EASY(ish) DEADLIFT DAY
Sumo Deadlift
5 x 1 x 405
Not really the plan to go back to multiple deadlift days a week, but just kind of going with the flow over the last few days. Lots going on and this is quick and satisfying to bang out.
2 Likes
Thursday 1/21
EASY(ish) DEADLIFT DAY
Sumo Deadlift
5 x 1 x 405
Just squeezing things in during some busy times. The good news is 405 is feeling like an increasingly comfortable home weight in the sumo stance. Bodyweight floated back up a few pounds from the fall’s 213-ish, but still holding steady around 217.
Friday 1/22
EASY(ish) DEADLIFT DAY
Sumo Deadlift
5 x 1 x 405
Saturday 1/23
MAX EFFORT DEADLIFT
Sumo Deadlift
1x405
1x425
1x440
1x465 (comeback PR)
Still inching towards 500 for the first time since leaning out and switching to sumo. Getting to the point where using a deadlift bar is notably springy, and need to be careful at lockout.
EDIT: upon watching, I’m still counting this, but I know that’s a bit of a soft lockout or bouncy lockout or whatever you want to call it. I’ll need a bit more experience in sumo stance with the deadlift bar to really nail this down.
3 Likes
Sunday 1/24
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
10 x 1 x 315
Monday 1/25
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 265
Tuesday 1/26
CONDITIONING
Spinning Bike (20 Minutes)
2 Likes
Wednesday 1/27
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
6 x 1 x 405
So I think I mentioned a bit above, now that 405 is a reasonably comfortable weight, I will be adding 1 rep every few weeks. I’m planning to keep the total workout time “10 minutes” for the work sets (e.g. last few weeks did 5 singles x 2 minute windows, today did 6 singles with 1:40 windows, will eventually do 7 singles with 1:30 windows, then 8 with 1:15 etc until I’m doing 10 reps in EMOM fashion as I had been doing with 315). I did feel good and solid today, especially the last three or so reps.
4 Likes
Thursday 1/28
CONDITIONING
Spinning Bike (20 Minutes)
1 Like
Friday 1/29
EASY(ish) STRENGTH DAY
Back Squat
5 x 2 x 315
These felt really good today. Warmed up with a bunch of sets at 135 and 225 and then knocked off 5 good doubles (one every 2 minutes) at 315. Bodyweight holding at 216.
1 Like
Saturday 1/30
EASY(ish) DEADLIFT
Deadlift
6 x 1 x 405
First time pulling conventional stance in a few months, these felt really good. If my back will hold up to it moving forward, I may start doing alternate workouts between sumo stance and conventional stance.
2 Likes
Sunday 1/31
CONDITIONING
Spinning Bike (20 Minutes)
1 Like
Monday 2/1
DYNAMIC EFFORT SQUAT
Box Squat
8 x 2 x 265
1 Like
Tuesday 2/2
CONDITIONING
Spinning Bike (20 Minutes)
1 Like
Wednesday 2/3
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
6 x 1 x 405
1 Like
Thursday 2/4
CONDITIONING
Spinning Bike (20 Minutes)
Friday 2/5
DYNAMIC EFFORT DEADLIFT
Sumo Deadlift
6 x 1 x 405