There is this huge misconception that good BBing routines are different from goog offseason PLing programs. They aren’t.
Look at a Powerlifter then look at the curl bro under the same conditions in regards to training experience and leanness and who has more muscle mass and a better physique every time?
Just took another look at your Off season routine.
By first it looked very BB’ish.
Second time, you’ve got Rack pulls and Squats in it.
So the big lifts are in there. You will not loose the feel of the heavy stuff.
I would have a barbell bench variation in there, CGBP or slight incline. Maybe friday instead of DB incline, or monday SGBP as triceps
BUT in the big picture, I don’t think it matters, you’re one strong dude and that won’t change in two months. And I like your plan. Supersets are great timesavers and it’s good trusted exercise selection.
That’s why I didn’t stray too far from my competition movements. For me, it’s more a matter of how I look at a training day: if I go in to train the squat, for example, how I look at every exercise for the day will be informed by how I think it will help my squat; but, if I go in to train my legs, I look at what exercises I think will best help my legs grow. Granted, that’s splitting hairs but it made a big difference to me in how I looked at what I was going to do on each day.
I actually do want to try DC at some point, but I want to give it a proper go - not just a nine week trial. That would probably just be the time it takes me to start getting something of a feel for the system. It took me around three months to get vaguely comfortable with 5/3/1, after all.
Moderate refeed time (unplanned). Had dinner, got a massive dump of hunger. I think that was my system finally ticking over to normal again. Nothing huge, took me to 3800ish calories, extra mostly carbs
Good point with the timeframe there, nine months would be more like it
Guess we’ll have to wait then
Woke at 191 lbs, looking a little fuller and generally pretty good. Refeed worked, so it would seem. Sleep has been shitty the last four days but I’ll just have to ride that out.
Woke at 192 lbs, looking like I did before the bug (not that there was any huge change in the first place).
Early morning training. First semi decent sleep in a week, alas not enough.
Today’s training
Lazy lifter
Deadlift, raw, stiff bar, playing with semi sumo
TM is 473 lbs
Work up from bar in 44 lbs x3-5 to 60%, 1-5 pull-up ladder between sets - 1-2 with 22 lbs, 3-4 with 11 lbs, 5 bodyweight, all overhand wide grip
1x330 lbs, under 6 RPE, hook, semi sumo
1x379 lbs, under 6 RPE, hook, semi sumo
1x423 lbs, under 6 RPE, hook, semi sumo
1x473 lbs, 6-7 RPE, hook, semi sumo
1x506 lbs, 7-8 RPE, hook, semi sumo - moved much, much better than last week
3x0x539 lbs - hook semi sumo, mixed semi sumo and mixed conventional. Bar was just not fucking moving, #$@! of a thing it was
A year ago I’d have panicked. Now I’ve got a fair idea what’s going on - I’m tired and been pushing DL harder than I should for two weeks now I look back on it - and I’m just a bit irritated. I’ll pull once more heavy next week as planned and that’ll be it before the meet. Probably keep speed pulls though.
Ditched any more DL for the day
Box squat, beltless
Worked up to 1x2x319 lbs, 7 RPE then stumbled coming up on the first rep of set two. Writing was on the wall by now, so called the day and went home for second breakfast.
So far, this prep has no been stellar for my DL, but so far bench and squat are fine. Also, hook grip really came together today. That’s a bonus.
Thought I’d put my DL work sets up today. I’m happy with how semi sumo felt, so thanks @littlesleeper and @kleinhound for reminding me about it. Looking back through them there really doesn’t seem to be any explanation for 539 lbs being stapled other than my overall system being fried.
Also wanted to put these up. I think, having done them now, that I’ll gradually add weight to my pull-ups instead of pushing for reps at bodyweight from now on (I think I already slated that for at least one day of my mass phase, but I’ll check). Getting to the point where I can go one to five and five to one back down all with 22 lbs will work as an interim target.
Lastly (for the moment) took some pics. These are three meals (and all my carbs) into the day. Same shitty lighting to match the posing.
When is it ever enough !!
Woke at 190.5 lbs, looking really pretty good. Go figure.
Hi Mark, I’m pretty new to powerlifting abd wondering if you could give me some advice on Deadlift styles. Ive pulled conventional all my life, but I also see a lot of guys around my target weight class (182lbs) pull sumo/semi sumo. I have pretty long arms, and usually set up for a conventional pull fairly wide - my heels more or less in line with my shoulders. I also tend to set up with fairly low hips (almost trap bar territory). Do you know if sumo/semi-sumo would help?
Sorry for the huge question
No worries. It’s a pretty small question, you just gave details.
You’re not going to know which deadlift style suits you best without trying them. That being said, from what you describe you might just be setting up for your conventional wrong. There aren’t that many people who do that well pulling conventional with their feet quite wide and very low hips. A video would help.
In the meantime, this is what I would suggest: hang from a pull-up bar and drop. Where your feet land is your DL stance. Then, when you’re addressing the bar don’t bend down to grab it but stick your butt back keeping your shins vertical. That should put you in a really good start position. Then, make sure your shoulders are in line with the bar and push off the floor with your heels. Scrape the bar up your shins. See how that works compared to your current setup.
I’m doing a TM test week right now, deadlifts are coming up on thursday. Is it alright if I can back with videos then?
I’ll probably do sets of Sumo and semi-Sumo with my (conventional) warm-ups and see what feels best? Go from there i guess
Sure. Post whenever you can. Personally I’d suggest sticking with conventional for a while to see if it’s just a technique issue, but it’s up to you.
Thanks I’ll keep this is mind
