9 weeks out, Day 4 AM squats, PM deadlifts

This morning's workout went better than I expected.  Not only was my back feeling good enough to squat first thing in the morning, I was also able to use a low bar hold with no pain in my elbow.  I purposely didn't go heavy but my top work weight of 365 moved slowly at first anyways. By the fifth triple, the bar was moving nicely and I felt like I had gotten my low bar groove back.  If I can keep getting in this kind of volume done on the workouts when I'm squatting in the morning, I'll be very happy.

Despite the lower intensity, I could definitely tell I had done some work so when I went back to the gym for my evening deadlift session, I was curious how the sumo pulls would feel.  Fortunately, everything was fine and I was able to double all the weights that I hit for singles last week. I finished up with three sets of conventional deadlifts with my top sumo work weight.  Since I won't be ready to debut a sumo pull at my next meet, I need to get in some work with conventional pulls.  The time spent working on sumo pulling has really given my back a chance to rest.  The conventional pulls were completely pain/strain free.  If I keep the volume low, I should be able to stay in enough shape to pull 260-270 kgs at the meet if I need it to build a total.


Squats:  135x5, 135x5, 225x5, 295x3, add belt, low bar, 335x5, 365x3x5 sets

Adductor:  130x12, 130x10

Abductor:  130x12, 130x12

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


Sumo deadlift:  225x5, 315x3, 365x3, add belt, 405x3, 455x2, 475x2, 495x2

Deadlift:  495x3x3 sets

Kirk shrugs:  225x10, 245x10, 245x8

Seated cable row:  150x8, 150x8, 140x8, 140x8

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