Posts Tagged ‘Sumo’

Well, for the first time in a month or so I actually got down to Shawn Frankl’s Big Iron Gym.  My purpose for having an extra session was to see where my max sumo deadlift was.  I have recently switched from conventional pulling to sumo style just to shake things up a bit.  While in the last strength block I felt that I was getting tons of back work between conventional deadlift and lat accessories, but hardly any direct hamstring work. This hypertrophy cycle I have programed sumo deadlift and stiff leg deadlift to directly target my weak hamstrings.  Hopefully this will get me out of this deadlift “funk” I am in. After pulling 523 lbs at the meet last April I haven’t been able to even budge 495 lbs conventional style.  When I maxed on sumo style I stalled out at 495 lbs as well.  Some of the guys think it is just a mental obstacle now.  I am unsure.  All I know is that I can use 475-485 lbs as my training max and that I need to figure out whatever it is that is halting my deadlift progress and destroy it.

Thursday – Hamstrings, Back, Calves

Sumo Deadlift – 225x2x10 (Really, this my first time trying sumo dl) – This actually felt really good.  I might switch my competition DL style to sumo and use conventional in 1 training block.

Stiff Leg Deadlift – 135x2x10

Seated Row – 50x2x10  – My version is close to regular except, at home, I only have the Spud Econo Pulley system so I can’t get quite the right angle.

Barbell Shrug – (Kaz Shrugs today) – 135x2x10 – Kaz Shrugs are using a narrow grip for 10 reps, switching to a normal grip for 10 reps, and then switching to a wide grip for 10 reps.  I did this and counted all 3 grips as 1 set.  So, technically, I did 2 sets of 30 reps.

Standing Calf Raises – 275x2x10

Daily “Selfie” – This is my Gorilla Bench T-shirt.  I won it in a Facebook Give-Away.  One of my favorite shirts.  Fits nicely and feels lightweight. On the back it says, “Training – Its like wrestling a Gorilla.  You don’t quit when you’re tired, you quit when the Gorilla is tired.” You can purchase them here: