*14 Weeks from Lexen Xtreme Fall Classic*
This was week 5 in the sumo deadlift progression I'm working on. The weights are still light enough that I'm doing the sumo pulls beltless and without briefs. Next week I'll be starting the max effort/dynamic effort rotation for my meet this fall, and I'll shift the sumo deadlift reps to being a supplemental exercise. Some of the first reps on sumo my knees shot forward, and I still need to work on opening my hips more, but it seems to be improving. I also started seeing Dr. Ryan Smith (elitefts rehab advisor & sports chiropractor) this week, and we're working on improving some of my terrible hip tightness/pain. It's about 1.5 hours to get to his office from where I live, but it's well worth it to have someone who understands powerlifting. I'm going to see him once a week for the next few weeks to get soft tissue work done and see if we can narrow down some ways to improve my hip issues.
A. GHR - 3x8
B. Sumo Deadlifts (beltless) - 5x5 w/ 365lbs
[youtube=https://www.youtube.com/watch?v=JNl6Ef1htak]
C. Conventional Rack Pulls at Knee - 4x6 w/ 475lbs
I was worse at these than I anticipated, and barely made it through my sets. These definitely need some work.
D. Straight Leg Deficit Deadlifts - 3x10 w/ 225lbs
E1. Hanging Leg Raises - 3x10
E2. Banded Good Mornings w/ Average Band - 3x15
More from Joe Schillero:
