Im hoping for 240/130/240… The deadlift is a reach, but under competition hype i previously pulled 230, which was a 15kg pr lol…
Plan is to do a sort off test for conventional vs sumo after the comp… See what is better/performs better
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Yesterday:
3x8 170kg highbar squat
3x8 95kg bench
Chest supported row
lateral raises
pullups
curls
tricep ext
today:
3x4 172,5kg conventional dead
4x5 105kg bench
Split squats
leg ext
leg curls
Yeh but what im saying is sumo isn’t making a good case for itself because technique wise u can milk More out of it
Gimme some tips o wise sumo god
Ur gonna need more than a few tips lol. Closer to a rebuild from the ground up.
Some things I’d focus on are your stance. The advantages of sumo are all in the opening of the hips (hips close in the horizontal plane while still remaining high). Maybe is just the angle of the video but looks like ur toes are pointed relatively forward and thats where ur knees are gonna go. So I’d play with turning your feet out.
Stance width wise a good start point is a width where you can get vertical shins at the start. This will depend on your current flexibility might be close might be wide. You’ll get more flexible with time then you can experiment with going wider to cut ROM in exchange for leverage. Was worth it for me. I’ve been in the new stance a few months now decent gains.
Toes out is one thing but opening at the hips is another. Most people are flexible enough to manage a decent degree of opening up at the hips. It will improve with time but doesn’t hurt to hit some tactical frogs and other stuff after your first warm up with 1 red to further open up the hips. Its the actual hitting multiple reps in mobility demanding positions that builds mobility over time. I can link u some stuff if u want.
Starting position is a big one. At the moment ur just shoving your hips forward haphazardly. Hips end up too low / in a position of poor leverage so we you start exerting force they’l shoot back up which is jarring. Hips too low also pushes knees/shins too far forward (exacerbated by ur forward toe angle) which bumps the bar out away in front of you instead of a sexy straight up and down bar path. It’s inefficient right from the get go.
Once we are getting in good positions as per above we need to get better at generating tension and pulling slack as well as finding the right starting hip height for your unique individual leverages which is all kinda related if you tension and slack right you’ll find your start position.
This is pretty individual for myself I just cue keeps hips relatively high and then wedging them in /forward hard and thats my start position.
So in conclusioni: u need to work on getting into good positions and generating tension effectively for your unique style of deadlift but position and tension are the constants across all styles.
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Ill get on rebuilding my deadlift after the meet… Only 4 weeks out at this point, way to close to change so much… Ill for sure give the video’s a watch
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Squats 3x4 195kg
PRetty ok, Nothing to special just building. Moved good.
Bench: 4x3 110kg
Once again, ok. Nothing special moved good.
Chest supported row 4x8
Dumbell bench 3x8
Dumbell row 3x8
Tricep ext 3x8
Dumbell hammer curl 3x8
=
Stefi is such a great athlete and hot as fuck, too.
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First single session of the peak block!
Squat
3x1 212,5kg
Moving ok-ish. Little fatigued and tired. So im happy with how these moved, all at like an 8.
Not as good as it couldve moved though. Gotta eat a bit more next week.
Bench:
3x1 117,5kg
CASUAL.
Deadlift
3x1 207,5kg
Moved ok.
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Highbar squat: 4x8 177,5kg
Moving a-ok. Rpe 8ish.
Benchpress 4x8 97,5kg
Pulls ups 4x8
rows 4x8
bicep curls 4x20
tricep extensions 4x20
facepulls 4x20
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Conventional deadlift 4x4 - 177,5kg
Benchpress 5x5 - 105kg (paused)
leg extensions 4x20
leg curls 4x20
Today’s training!
Squat 4x4: 195kg
Easy, but after the 2nd set i got some cramping in my back/it became insanely tight.
It was do-able to squat, but kind off painfull at lockout, The 4th set was fairly easy non-theless.
Bench 5x3: 110kg
Easy as stealing candy from a child.
4x8 rows
4x8 dumbell bench
4x8 dumbell row
4x40 sec copenhagen side planks
4x10 bicep curls
4x10 tricep ext
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love the training and keep up the great work.
Weird training.
Squat 3x1 - 220kg
First set moved ok, about how idd expect my squats to move right now 2 weeks out. I didnt hype myself up, which usually boosts my performance by allot.
second set moved great, only depth looked a little lacking, idd say it was borderline depth, but it could go either way: which we dont wanna see. 3rd was a rpe 10, missgrooved it hard.
Eh, not to fussed (at that moment i was lol) Next week one more heavy session, which will be on competition equipment. Iknow where my squat is at, so im good.
Bench: 3x1 120kg
Moved as expected
Deadlift: 3x1 - 215kg
Moved all pretty ok.
All in all, really looking forward to the competition, Im expecting BIG pr’s and to finally join that 600kg club. 1 more week of training… Lets go.
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Works done. Only thing left is to see how much you PR by
I mean i got one more heavy session to go, but im not gonna really get stronger anymore at this point…
PR totall on the openers. 
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FINAL HEAVY WEEK LETS GO
Highbar squat 4x8- 180kg
Big volume pr, more importantly it felt like i had some spare rooms reps wise.
Im fatigued as all hell though, so being able to do this feels, good. After the comp i gotta make sure it takes less time to a 4x8 with this 180 though.
Benchpress comp style 4x8- 97.5kg
Weighted pull ups 4x5 6.25kg extra (small steps)
Pull ups BW 4 x amrap
chest supported row 4x8
laterall raises 4x12
bicep curls 4x8
tricep 4x8
facepulls 4x8
Deadlift (conventional) 4x4 180kg
Easy as all
benchpress 5x5 -105kg
Almost deload time… Just one more training…
Squat: 4x4 200kg
Benchpress 5x3 110kg
Chest supported row 4x8
dumbell bench 4x8
dumbell rows 4x8
bicep curls 4x8
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