Apparently if you do the same thing or similar thing for long enough the gains you get from it slow down. Like same exercise or same attribute like strength or hypertrophy.
Skip to the end for a slide that summaries the lot
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Fatigue management is important too because of you are training right and hard but can’t recover than no gains. Even if you reduce training load until you recover with the fatigue management you have then it might not be enough to make gains any more. So best bet is to train enough and max out recovery.
Really interesting stuff in the video. I’ll watch the full video in a couple hours. The one thing that stood out was putting in competition lifts for 8-16 weeks at a time. I know I’m wayyyyy over that for deadlifts. Probably something closer to 35+ weeks of conventional deads with no variation. What would you suggest for a variation? I feel that given how beat up my lower back is right now I’m better off staying away from anything deficit-like. Maybe another sumo cycle I’m not entirely sure. Certainly changes my perspective on things. Maybe I really just need to stop deadlifting for like a month or so lmao.
The thing about the fatigue management is that I’m stalling specifically on deadlifts. Everything else has gone up a ton. My bench went from 205x5 in january and this week I hit 245x5 paused. Front squat has gone from a single 225 double to an easy 5x2x270. Incline press is 5x210 right now compared to 175x5 in january. The only thing thats not budging is the damn deadlifts lel
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I guess training of each lift doesn’t happen in a vacuum if you are pushing two other big lifts it’s gonna affect your deadlift capabilities.
I guess to satisfy directed adaption and adaptive resistance you should do something that is conducive to your goals but different from what you’ve been doing. Been doing strength? Then do volume. Been doing competition lift then do variations like Sumo, Romanians, Stiff Leg, Block Pull etc. or be less specific and get in work with back raises, good mornings, Barbell rows etc. whatever you do I think it still needs to be working and overloading the muscles or movements of the deadlift. So I guess if you ain’t competing any time soon some time away can help.
Maybe also consider targeting weaknesses in movements and muscles more directly
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I’m leaning toward a 6-8 week sumo block right now. Starting with something light like 315 for 6x3 and just throwing on 5-10 pounds a week, really focusing on good technique. Some light RDLs on another day to keep the hamstrings active. Really just trying to give my back a break while at the same time not quit pulling entirely.
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I reckon throw in plenty of non specific volume too.
I was just watching a vid of Brazos Valley Barbell where David Woolson was talking about how maybe high volume deads ain’t the most efficient way to go in the offseason with conventional being overly taxing and sumo having <ROM. So other exercises that hit the glutes quads and hams I guess
So stuff like good mornings and rows?
Depends on where you want your focus I guess.
Like A barbell row would be kinda back focused vs glute/hams but if it’s decently heavy and with a bit of momentum we can see it’s hits some glutes hams too.
Would you recommend avoiding sumo entirely and focusing on goodmornings, rows, rdls, etc?
The way I see it Sumo is good for loading up the glutes and quads given enough weight reps and volume. So you can do work while saving your back. Some guys say it good on the hips and adductors. If you haven’t done it in a while itll be fresh so worth a go.
If you do it as the main move I’d supplement with other movements for sure
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Been an incredibly busy week. Couldn’t hit the gym at all. Decided to get outside and do some light Sumo pulls. Mixed in some conventional singles as well. I think the issue with my conventional is Im not driving with the legs anymore. My back has sort of taken over again and that’s putting alot of stress on it. No pain whatsoever during the pulls today, so that’s good.
Sumo
5x2x365
Some conventional singles at 365
Pullups
2,4,6,8,6,4,2
Front Squat
5xbar
5x135
2x185
2x235
4x2x265
Bench
5xbar
5x95
5x135
5x160
5x185
5x215
5x245
20x135
Pullups
2,4,6,8,6,4,2
Front squat
5xbar
5x135
2x185
2x205
1x235
1x265
5x1x285
Bench
5xbar
5x95
5x125
5x165
5x185
3x205
3x235
2x260
Rows
4x5x185
Pullups
2,4,6,6,4,2
Dips
Pyramid with 15 seconds rest
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F*** straps. My pull feels way stronger without them. Went in today for some speed pulls, zero back pain. I think what it is happening is that bending over/kneeling to set the straps really kills my bracing, which kills my back. Also, I’m no sports scientist, but maybe actually gripping the bar somehow activates the rest of your back/core? Gonna chalk up and do mixed grip going forward.
Conventional deads
2x5x135
3x225
3x275
3x315
3x335
7x3x365
I also think that I’m sticking to triples for the near future. It seems to be the sweet spot for me.
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Hey Mate, catching up on the logs.
I think you’re right about the straps thing, squeezing the shit out of the bar, activates a lot of muscles.
About the variation thing one variation could be pause right after the bar leaves the floor focus on pushing with the legs and then pause again around knee height.
Anyway good to see you’re still crushing the weights 
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Thanks mort! I need to get caught up on a lot of logs as well. These past few weeks have been ridiculous.
I like the idea of paused deads, definitely something I would I corporate in the future.
Front squats
5xbar
5x135
2x185
2x205
2x235
2x265
4x275
Bench (felt weak today)
5xbar
5x95
5x135
5x165
5x185
5x215
5x225
2x8x135 close grip
Pullups (pyramid)
Dips (pyramid)
Hands were shredded from the last pulling session so I had to strap up today. Back is very fatigued and it affects my speed a lot. Weird enough, my pulls got faster and faster throughout the workout.
5x135
3x225
3x275
3x315
3x345
7x3x375
10x315
5x315
Pullups
2,4,6,6,4,2
Rear delt raises
4x10x20lbs
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Front squats
5xbar
5x135
2x185
2x215
1x245
1x275
4x1x295
Bench
5xbar
5x95
5x135
5x160
5x185
5x215
5x245
2x8x135
Pullups
5x4
Bicep curls
4x8
Rear delt raise
4x8
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Decided to add another lighter pulling day to my routine to get some more volume in. Goal is to work up to a comfortable but decently challenging weight for 2x2, then back off for several lighter triples.
5x30-40meter max effort sprints
Deadlifts
5x135
3x225
2x275
2x335
2x375
2x2x405
2x3x375
2x3x395
Rows
3x4x225
2x8x135
Strangely enough, I’ve pulled 3 times this week and my back feels fatigued, but there’s no pain. Don’t want to jinx myself so knocking on wood.
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