Can’t really help you out here, I have never pulled sumo. I would think that it’s a little more quad dominant but I would add anything else.
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@guineapig. Whatchthink?
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It really just depends on what you’re hoping to get out of the lift. Sumo allows you to use more quads and has you more upright so it won’t tax the back the same as conventional.
I don’t think you’re going to see any negative changes by swapping sumo for conventional. I’m sure you get plenty of other back training and if you’re worried about glutes and hams then just pick leg exercises that hit those (rear foot elevated split squats and lunge variations should do the trick).
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This is one of the reasons that I initially made the switch over to sumo. When my lower back was vulnerable, I found sumo felt extremely safe and I could stay really tight through the pull.
This ended up leading to some hip issues (just due to some weaknesses I needed to address).
Can you remind me of your current goals? If you’re on a quest to strength (chasing numbers), then just maintaining a healthy dose of squats while rotating in some good mornings should be plenty in keeping your posterior chain strong.
You could also use sumo for your main heavy lifting and then do drop-down/volume sets with conventional at a much lighter weight if your body can tolerate that.
I like to mix both conventional and sumo into my training.
I will add though, after years of doing this myself, that it is better to address this issue (lower back pain while conventional deadlifting) than run from it. I’ve recently been putting a much greater focus on correcting weak points, and I’ve never been as pain free as I am right now.
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Depends how technically proficient and efficient a sumo puller you are.
For plenty of guys their sumo isn’t all that different from their conventional like maybe a few degrees more upright back angle. In that case you don’t really need to add nothing.
If you are pretty cheaty with sumo then your back and hams could probably do with some more work. Conventional deadlift variations would be a 2 bird 1 stone deal but pretty taxing on the body.
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13 April
Bench 3x8 60kg 8 80kg 8 90kg 8 8 8
Rack Pulls 3x8 60kg 8 100kg 8 140kg 8 8 160kg 8
Seated V Grip Row 3x8 50kg 8 8 8
Lying EZ Bar Tricep Extensions plus 20kg 3x8 8 8 8
Seated Low Row 3x8 80kg 8 8 8
Seated Lat Pull Down 3x8 50kg 8 60kg 8 8
Dips 3x8 8 8 8
Delts Machine 3x8 30kg 8 35kg 8 8
DB Reverse Incline Flyes 8kg 8 8 8
Seated Incline DB Curls 3x8 12.5kg 8 8 8
Row 500m
14 April
Weight 97.4kg
Squat 3x8 60kg 8 100kg 8 130kg 8 8 8
NG Pull Ups 3x8 8 8 8
Split Squats DB 3x8 27.5kg 8 8 8
Incline Row DB Chest Supported 3x8 8 8 8
Hammer Curl Seated DB 3x8 15kg 8 8 17.5kg 8
Bench Press Narrow Grip 3x8 70kg 8 8 8
EZ Bar Bicep Curls Seated Preacher plus 20kg 3x8 8 8 8
Triceps Extension DB Seated 3x8 32.5kg 8 8 8
Crunches 3x8 8 8 8
Lateral Raises Machine 3x8 35kg 8 8 8
15 April
Walk - One hour
@simo74 @jackolee @Frank_C @guineapig
Thank you all for your input. I’ve decided to sub them in for conventional deads for the next couple of weeks and I’ll see how I get on with them. I like the idea of protecting my lower back a bit. I’ll try and video a set and get them up here soon for some constructive criticism.
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16 April
Sumo Deadlift 3x8 60kg 8 100kg 8 130kg 5 170kg 8 8 8
Incline DB Bench 3x8 27.5kg 8 30kg 8 8
Seated Leg Curl 3x8 60kg 8 8 8
Decline Bench Press BB 3x8 85kg 8 8 8
Seated Overhead DB Press 3x8 27.5kg 8 8 8
Seated Hammer DB Curl 3x8 15kg 8 8 17.5kg 8
Triceps Extension EZ Bar plus 20kg 3x8 8 8 8
Preacher Curl DB 3x8 15kg 8 8 8
Crunch 3x8 8 8 8
DB Front Raise 3x8 6kg 8 8 8
If it isn’t too much trouble, if anyone has any comments on the below…gratefully received.
My new training programme sets out my food allowances in cups etc; however, I am used to working in macros and am trying to work out what I am allowed.
Daily intake permitted:
Protein 4 portions - Uncooked 150g meat = 600g uncooked meat total
Carb 1 cup brown rice
Fat 6 portions equaling 12 tablespoons peanut butter or 12 tablespoons of olive oil
By my reckoning that would give macros of:
Protein 200g
Carb 100
Fat 100g
I am thinking the meat won’t give you 200. I usually work on 25g per 100g. I guess if you add the peanut protien you might get close.
Yeah, I used those as examples based on the types of food listed in the plan. I agree, the meat alone I calculated to around 150 but adding in the protein from the rice and PB gets it up to 200. Kind of work on it and see how it goes. Starting to lean down again so…
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Do you have myfitness pal?
Just enter the food with weights/measures and it will calculate macro for you.
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I’d estimate the meat at 120-150 depending on type. The rice is about 50 for the 1 cup. If you go with peanut butter it’s about 100 fat 40,protein, and 50 carbs
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18 April
Squats 3x8 60kg 8 100kg 8 120kg 2 130kg 8 8 8
NG Pull Ups 3x8 8 8 8
DB Split Squat 3x8 27.5kg 8 8 8
Chest Supported Incline DB Row 27.5kg 8 8 8
Hammer DB Curl 3x8 15kg 8 8 17.5kg 8
Bench Press Clos Grip 3x8 70kg 8 8 75kg 8
EZ Bar Bicep Curl Preacher 3x8 plus 20kg 8 8 22.5kg 8
DB Triceps Extension 32.5kg 8 8 8
Crunches 3x8 8 8 8
Lateral Raises 3x8 35kg 8 8 8
19 April
Rack Pull 3x8 60kg 8 100kg 8 140kg 8 160kg 8 170kg 8 8 8
Row HIIT 30:30 10mins 2195m
So you that guy who keeps bending the bars at the gym
After too long out of it (see travelling with my wife for five months), moving country and then being stuck outside of that country for covid-19 reasons, I’m getting back on it.
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Good to see ya back mate. Time to get busy
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It is an old photo - nowhere near this cut currently, but it does nicely emphasise my point. I have suffered from a dodgy right shoulder for a long time and it would seem that I still have a long way to go to correct the imbalance.
I’ve tried everything (been to numerous physios etc). Any suggestions from anyone on the board as to how I might balance it out would be appreciated. Someone did previously suggest that my right rhomboid was effectively atrophied and that I instead had learnt to put everything through my trap to compensate - hence the disparity.
@jackolee - tagged you in mate in the event you have any suggestions please.