You may end up liking the sumo, Walter. Squat Queen started doing it because of sciatica and just hit a PR. I think she'll end up with at least 300 lbs. I do them to help train my hips and quads, after doing my conventional sets. They're sort of assistance for both my squats and DLs.
Sunday, 16 Feb 2014
Tempo SQ's - 45x5, 135x5, 225x2, 275x3x5
BP - 45x5, 135x5, 185x2, 225x1, 260x1, 230x3x4
BP w/2ct pause - 195x3x5
First week of three week of accumulation block and shooting for RPE's of 8 on supplemental lifts. Tempo SQ's could have gone a little heavier but reminding myself this is supplemental and will SQ heavier tomorrow. BP was easy and all reps paused. Really building a lot more volume on competition lifts through use of variants at lower intensity levels but many more total reps per week than last cycle. Feel good and hand wound gave me no trouble on BP.
Last edited by Walter Palmer; 02-17-2014 at 01:21 PM. Reason: correct date
Great work. I like the frequency approach to accumulating volume, it is Quite efficient.
Monday, 17 February 2014
SQ - 45x5, 135x5, 225x3, 275x2, 315x1, 355x1,385x1, 340x3x4
BP - 45x5, 135x5, 185x3, 225x3x5
Sumo DL - 135x3, 225x2, 275x3x5
TRX Rows / Pushups / HLR - 3x10
TKE's - 3x15
SQ's felt strong today - easy. BP was good weight choice for RPE 8. I may be warming slightly to the Sumo DL. Of course, I'm handling no weight to speak of right now but at least they didn't feel completely funky. Good day in gym for accumulation and got a chance to work with my Dad on his DL day where we are building some capacity.
Nice workout, Walter! Impressive squats, especially, with lots of volume too.
Thanks, guys. It feels kind of good to be getting this much volume in and not feeling like it's terribly hard. Workouts are running about 90 minutes but that is okay by me and just baked into my planning.
Tuesday, 18 February 2014
Ruck sack walks - 80 lbs., 105 lbs.
Farmer walks - 105 lb DB x 2
Prowler - 250 lbs. x 4 x 100'
Conditioning day. Legs a little heavy from SQ's yesterday.
Weds., 19 February 2014
SQ w/2ct. pause - 45x5, 135x5, 225x1, 245x3x5@RPE8
PR - 45x5, 65x5, 85x3, 105x2, 140x1, 125x3x4
BP w/2 boards - 45x5, 135x5, 195x3x5@RPE8
LTE - 75x3x12 / BB Curl - 60x3x12 (supersets)
Planks - 3x45 secs.
Presses were a little too easy but increasing percentages in upcoming two weeks should help address. Everything was easy. Getting lots of volume in without any apparent harm.