Week 2
Max Effort Lower
Sumo work today, and I’ve only played around with doing sumo stance maybe three times total before, so this was… interesting. I struggled trying to pull the bar backwards, as my first motion was generally to move the bar up and out, especially in my supinated hand. I think maybe if I drop my hips more and raise my chest I’ll be able to drive back a bit more. I grabbed a video but I need to go through and edit it because it’s a lot of dead time with a small amount of me lifting.
Despite my technique issues, the weights moved smoothly all the way through my top set. Warm ups took a while due to filming, checking my form, discussing with my training partner, etc. but eventually I worked up to 495×3. This was my first heavy (or any deadlift) in over a month and I tied my previous 3RM, and this time not using my competition stance. Taking the break and focusing on volume work continues to pay dividends.
Sumo Stance Deadlift: Heavy Triple
495×3 (sumo PR, though literally anything would have been)
Sumo Stance Deadlift: Work Sets
345×4, 405×4, 455×3 (missed on all three but it was due to technique and because I started to rush)
Deadlift, 3 sec. Pause at Knee
315x3x3
Front Squat, Paused
135×6, 185×6, 225×6
Pull Throughs
3×10
Back Ext
3×8
Standing Abs – Cable
3×15
Max Effort Upper
Main movement today was close grip floor press. No issues today, but this is one of my weakest bench variations so it was good to get some time in and train it. Good gym day overall.
Close Grip Floor Press: Heavy Triple
315×3
Close Grip Floor Press: Work Sets
225×5, 255×5, 285×3
Wide Grip Bench
275x3x6
Incline DB Bench
3×15
Seated Row
5×15
Biceps (Barbell Curls)
3 sets
JM Press
4×10
Dynamic Effort Lower
Had to rush a bit today because my puppy needed to go to the vet, and the only available appointment was bordering my usual training time. Worked on limiting my rest between sets, which is something I needed to work on anyway and I think I will continue to limit rest, at least during dynamic sessions.
Speed Squats vs. Light Bands
225x8x2
Speed Deadlift vs. Short Light Bands
300x6x1, 305×3, 350×3, 395×3
Single Leg Work: Step Ups
4×8/leg
Good Mornings
3×10
Lat Pulls
3×12
Abs – Fallouts
4×12
Dynamic Effort Upper
Had to push this day back a bit, but overall it went well. I hit 275 for 7 against bands on bench which felt pretty good. It was my first time just regular benching (albeit against bands) in a while so it felt great. The rest of the day went by without any issues or real highlights. I may have gone a bit too heavy on rows and my total reps suffered for that. Next week I plan on focusing a bit more on higher volume over heavier weights for my accessory work. Overall it was another good training week in the books, looking forward to attempting to beat my previous week one “PRs” next week.
Speed Bench vs. Bands
175x8x3
Bench vs. Bands
210×3, 245×3, 275×7 (AMRAP)
Overhead Press
3×8
Meadows Rows
4×10
Delts
3×15
Tate Press
4×12
