Second Run with SS: your opinion?

[Ant_sol]

I'm taking my second run at SS after having an injury to both my quads. I stopped lifting for about 2 months and drastically under ate.

My best lifts were:

Squat. 260x3x5
Sumo deadlift. 315x1x5
Press. 120x3x5
Bench. 180x3x5

I'm determined to take SS to a 315 squat, 405 deadlift, and 225 bench. This is my main goal above all else.

What do you think of this set up?

Monday and Friday:
Squat. 3x5
Bench. 3x5
Deadlift. 1x5

Wednesday
Squat. 2x5 (80% of Monday's weight)
Press. 3x5
Bent over rows. 3x5

I want to increase the deadlift and bench more than I want to increase the press so I want to do it twice a week. Especially because I would like to compete in powerlifting in the future.

Also, taking the light day on Wednesday may help me psychologically and will help some with recovery.

Also, I feel stronger and more comfortable with pulling sumo. However, I'm considering going conventional for better posterior chain development. Should I go with sumo since I pull more weight? Or is it important for overall strength and power to pull conventional?

What are your thoughts and/or advice on my plan?

[Adam Skillin]

I'm taking my second run at SS after having an injury to both my quads. I stopped lifting for about 2 months and drastically under ate.

My best lifts were:

Squat. 260x3x5
Sumo deadlift. 315x1x5
Press. 120x3x5
Bench. 180x3x5

I'm determined to take SS to a 315 squat, 405 deadlift, and 225 bench. This is my main goal above all else.

What do you think of this set up?

Monday and Friday:
Squat. 3x5
Bench. 3x5
Deadlift. 1x5

Friday
Squat. 2x5 (80% of Monday's weight)
Press. 3x5
Bent over rows. 3x5

I want to increase the deadlift and bench more than I want to increase the press so I want to do it twice a week. Especially because I would like to compete in powerlifting in the future.

Also, taking the light day on Wednesday may help me psychologically and will help some with recovery.

Also, I feel stronger and more comfortable with pulling sumo. However, I'm considering going conventional for better posterior chain development. Should I go with sumo since I pull more weight? Or is it important for overall strength and power to pull conventional?

What are your thoughts and/or advice on my plan?

um, YNDTP. DTP

[hamburgerfan]

Changes make sense to me, never mind what skillin says.

[Miro]

Advanced Novice or a variation thereof will work, even if it's not as fast as straight SS. But since you're going to bench more than you press, no matter what, going 2:1 with bench-to-press frequency is not necessary. The press is more important in my opinion for overall shoulder strength and health.

[Jsutt]

Advanced Novice or a variation thereof will work, even if it's not as fast as straight SS. But since you're going to bench more than you press, no matter what, going 2:1 with bench-to-press frequency is not necessary. The press is more important in my opinion for overall shoulder strength and health.

Unless you want to compete, like the OP does, in which case no-one gives a damn about your press. Looks like a good program after a lay-off.

[Miro]

Yes, right, my bad. In any case, it's a reasonable setup.

[Ant_sol]

Thanks for the insight fellas. What are your thoughts on conventional vs sumo deadlifts?

[John Hanley]

Thanks for the insight fellas. What are your thoughts on conventional vs sumo deadlifts?

You've got 2 DL sessions programmed each week. Why not make one conventional & the other sumo?

[Adam Skillin]

Thanks for the insight fellas. What are your thoughts on conventional vs sumo deadlifts?

For competition or general badassery?

[Ant_sol]

I thought about doing both but I feel like I should stick to one mostly and build it up. I plan to do TM next and don't know how I would incorporate both.

I want to compete but it's not my only motivation for training. I really just want to get as strong as possible and just compete because o think it would be fun and I want to test myself