9 weeks out, Day 2, AM sumo deadlift, PM squats

After weighing in yesterday morning at 233.5, I was pretty surprised to weigh 232 this morning after my workout and after drinking a litre of water (unknown how much I sweated out) and half my protein shake.  I guess I must've experienced the infamous "whoosh" phase of the "stalls" and "whooshes" pattern of weight loss in the day between weighings.  Either way, it is good reinforcement that my current eating plan represents a caloric deficit.

Sumo deadlifts went pretty well this morning although I do find that I can't quite push as hard early in the morning.  Since I'm still a little leery of straining my hamstring again, I kept the work sets at a moderate level and worked on sequencing.  The work must've been significant enough because I could definitely feel some residual fatigue when I squatted in the evening.

Since my left elbow is feeling better, I've started going back to low bar squatting on one of my weekly squat sessions.  If it tolerates that fine, I'll low bar on the second day as well.  After not low bar squatting for a decent number of weeks, I really noticed that my groove was a little rusty.  While I don't change the width of my stance, the difference in torso lean between high bar and low bar does change how the lift feels.  I was pretty happy that my glutes were working during the squat.  That's a new feeling and I credit the sumo deadlift and the high bar squat work for improving my recruitment.  I felt like even though I was folding up a bit on some reps, I was keeping the stress on the glutes because my quads were able to keep my knees and hips from shifting backwards into the classic squat morning position.  It's the first time I can remember my glutes feeling fatigued after a set of squats.  Hopefully that's not an artifact of being pre-exhausted from the sumo deadlifts earlier today.  I would much prefer the glute fatigue be the result of actually learning how to use them correctly in a squat.


Sumo deadlift:  225x5, 225x5, 315x3, 365x3, 405x3x5 sets

Kirk shrugs:  225x10, 245x8, 245x8

Lat pulldowns:  150x12, 160x8, 160x8

Seated cable row:  140x8, 140x8, 130x8

Hoist crunch machine:  70x10, 80x8, 70x10


Squats:  135x5, 135x5, 225x5, low bar, 295x3, add belt, 335x3, 385x3, 405x3, 405x3, 365x5, 365x5

Adductor:  120x12x3 sets

Abductor:  120x12, 120x12, 120x8

Leg raises:  20, 15

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