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Started By
Message
Sumo vs Conventional Deadlift?
Posted on 3/9/21 at 11:04 am
Posted on 3/9/21 at 11:04 am
What’s the boards opinion on the two? I pull conventional with a mixed grip (no straps).
My Deadlift has been pretty stagnant for the past few months, currently stuck at 440lb 1RM. I’ve had several people recommend switching to Sumo, but I just have no desire to pull Sumo.
I get IG envy when I see all these people pulling 500+ Sumo. I’ve also thought about incorporating straps, just to make myself pull the weight and volume.
Any tips to increase my conventional Deadlift? I recently backed off the 1-3 rep range, and have been doing 5x5 one day a week and 3x8 on the second. Currently at 365 5x5 and 315 3x8.
My Deadlift has been pretty stagnant for the past few months, currently stuck at 440lb 1RM. I’ve had several people recommend switching to Sumo, but I just have no desire to pull Sumo.
I get IG envy when I see all these people pulling 500+ Sumo. I’ve also thought about incorporating straps, just to make myself pull the weight and volume.
Any tips to increase my conventional Deadlift? I recently backed off the 1-3 rep range, and have been doing 5x5 one day a week and 3x8 on the second. Currently at 365 5x5 and 315 3x8.
This post was edited on 3/9/21 at 11:05 am
9
Posted on 3/9/21 at 11:19 am to Bonkers119
1,2,3 ladders for a month to peak
then switching to working the weakness of the lift. either deficit deads or banded deads
then switching to working the weakness of the lift. either deficit deads or banded deads
Posted on 3/9/21 at 11:22 am to Bonkers119
I rather conventional. I find every time I pull sumo I tweak something in my lower back. It’s never anything serious but just enough to discourage me.
You could drop the weight and add bands to create different resistance.
You could drop the weight and add bands to create different resistance.
Posted on 3/9/21 at 11:24 am to lsu777
I like the ladders idea. I guess my train of thought was if I back down and work on my bottom strength, then it would carry over to the top of my strength. I might try it for a couple months.
I'm currently doing Deficit Deads and Pause Deads on my second DL day, usually alternate the two week to week.
I'm currently doing Deficit Deads and Pause Deads on my second DL day, usually alternate the two week to week.
Posted on 3/9/21 at 12:08 pm to Bonkers119
Bulgarian split squats, weighted good mornings, RDLs, single leg RDLs, Jefferson curls.
Posted on 3/9/21 at 5:40 pm to Bonkers119
Where's your sticking point when you pull? Off the floor, below the knee, above?
Posted on 3/9/21 at 6:14 pm to lsu777
What are you talking about?
Give your weight for a more accurate assessment, because it will matter a great deal. If you are anywhere near 190lbs with this Max it will be completely different than someone at 155 with this max.
Give your weight for a more accurate assessment, because it will matter a great deal. If you are anywhere near 190lbs with this Max it will be completely different than someone at 155 with this max.
Posted on 3/9/21 at 6:24 pm to Bonkers119
Trap bar
Posted on 3/9/21 at 6:28 pm to Bonkers119
I pull sumo but I’m actually stronger pulling traditional.
I tend to be weaker off the ground so sumo accentuates that due to it being slower at the start.
That being said, sumo just feels wayyy more natural to me. Going all the way back to high school power cleans I’ve never felt comfortable in that stance.
And I don’t think it’s a flexibility issue because I arse to grass my squats up to 405
I tend to be weaker off the ground so sumo accentuates that due to it being slower at the start.
That being said, sumo just feels wayyy more natural to me. Going all the way back to high school power cleans I’ve never felt comfortable in that stance.
And I don’t think it’s a flexibility issue because I arse to grass my squats up to 405
Posted on 3/9/21 at 6:50 pm to lattin1
Right now it seems like my sticking point is lockout. It flys off the floor, but my lockout is weak. It’s a lot of soft knees.
ETA: I’m 6’ 188lbs right now.
ETA: I’m 6’ 188lbs right now.
This post was edited on 3/9/21 at 7:08 pm
Posted on 3/9/21 at 7:54 pm to Bonkers119
i prefer conventional because there's more bar travel and more work in the legs
Posted on 3/10/21 at 8:51 am to Bonkers119
I pull conventional but I’m about to switch to sumo.
I feel like my hamstring flexibility is not good enough to do conventional properly. My flexibility is shite.
I feel like my hamstring flexibility is not good enough to do conventional properly. My flexibility is shite.
Posted on 3/10/21 at 9:17 am to Bonkers119
quote:
Right now it seems like my sticking point is lockout. It flys off the floor, but my lockout is weak. It’s a lot of soft knees.
ETA: I’m 6’ 188lbs right now.
get some bands and start hitting heavy rack pulls at different heights in place of deads.
Posted on 3/10/21 at 10:20 am to lsu777
I wish I had bands at my gym. Might look in to buying some.
I signed up for my next meet, it’s on 5/9. I was hoping to get to pulling 455-460 consistently before the meet and go for 465.
I want to total 1100+, I think I can get there with 385 squat (current max 375), 265 bench (260 TnG), and 465 Deadlift (440 currently). My last meet total was 1012 in November.
I signed up for my next meet, it’s on 5/9. I was hoping to get to pulling 455-460 consistently before the meet and go for 465.
I want to total 1100+, I think I can get there with 385 squat (current max 375), 265 bench (260 TnG), and 465 Deadlift (440 currently). My last meet total was 1012 in November.
This post was edited on 3/10/21 at 10:21 am
Posted on 3/10/21 at 1:57 pm to Bonkers119
What bodyweight are you getting these numbers at? And what kind of meets are these (sanctioning body? etc.) I think it would be cool to try to train up for one of these if I could find one in my area.
ETA: I see you already listed your measurements. You should be able to reach the 1100 pound club fairly soon.
ETA: I see you already listed your measurements. You should be able to reach the 1100 pound club fairly soon.
This post was edited on 3/10/21 at 1:59 pm
Posted on 3/10/21 at 2:07 pm to bricksandstones
Right now I compete in 83kg (183lbs), but I've thought about going to 94kg. Just not sure I want to put on the extra 20lbs.
I compete in USAPL. This meet coming up on 5/9 will be my 3rd meet, and it's actually here in Baton Rouge. Here's the link for the registration.
Atlas Strength Showcase
I was pretty nervous about doing my first one last year. I always feared I wasn't strong enough to compete, but honestly no one there really cares about other peoples numbers.
I like doing them, just because I am a competitive person and it's nice to be able to do something like this at my age (33).
eta: Here's the link for the membership registration, do you have to be a member to compete in USAPL sanctioned events.
USAPL Membership
I compete in USAPL. This meet coming up on 5/9 will be my 3rd meet, and it's actually here in Baton Rouge. Here's the link for the registration.
Atlas Strength Showcase
I was pretty nervous about doing my first one last year. I always feared I wasn't strong enough to compete, but honestly no one there really cares about other peoples numbers.
I like doing them, just because I am a competitive person and it's nice to be able to do something like this at my age (33).
eta: Here's the link for the membership registration, do you have to be a member to compete in USAPL sanctioned events.
USAPL Membership
This post was edited on 3/10/21 at 2:10 pm
Posted on 3/10/21 at 3:40 pm to Bonkers119
quote:
I’ve had several people recommend switching to Sumo, but I just have no desire to pull Sumo.
Instant total increase!
Posted on 3/10/21 at 6:46 pm to Bonkers119
quote:
I compete in USAPL. This meet coming up on 5/9 will be my 3rd meet, and it's actually here in Baton Rouge. Here's the link for the registration.
You’ll see me there. I’m a member at Atlas. I’m not competing.
Posted on 3/10/21 at 7:20 pm to DeafJam73
Oh awesome. I still workout at Anytime Fitness, because it’s convenient, but I would definitely like to join a gym like Atlas or Fletchers at some point.
Posted on 3/10/21 at 9:06 pm to DeafJam73
quote:
You’ll see me there. I’m a member at Atlas. I’m not competing.
I’ll check it out but I’ll have to pay my USAPL dues again.
I think I still have my powerlifting apparel and may see if I can eclipse my total from 2014.
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