Brendan Tietz submax DUP — sumo competition deadlift

Train for twelve weeks in three four-week blocks. Each week, train on days one and two, rest on day three, train on days four, five and six, and rest on day seven. Start on Monday or move the whole pattern to different weekdays, keeping both rest days. Choose planned weights in pounds before lifting, including back-off weights. For paused squats, reduce the preceding top-set weight by that percentage; “same” means keep the back-off weight. Work within the full RPE range. Bulgarian work has three sets in total; choose how to divide them between legs before training. Abs have three sets with no fixed rep target. Myo work starts with fifteen to twenty reps, then three clusters; choose the reps and rest for each cluster. Alternate deadlift work may use the opposite stance or an RDL, each with its own sets and reps. Choose assistance exercises and equipment before lifting. On day six, warm up for ten minutes on a stationary bike. Pair lateral raises and triceps work back-to-back, choosing rest between rounds. Choose pauses, the t-shirt stopping distance and movement preparation before lifting, and review nutrition and workout effort. For preparation, you may use one or two bouts of thirty to forty-five seconds of hip flexion/rotation, banded internal-rotation stretch, roller thoracic release and lacrosse-ball glute release, and one or two sets of ten shoulder pass-throughs, side-plank clamshells, bird dogs and floor slides. Watch the demonstrations and choose what you need. Track morning body weight after using the bathroom, daily food macros, stress, sleep and any cardio energy estimate, and measure waist, arm and thigh circumference weekly. If you have coaching, send a weekly progress report with your questions using your coaching arrangement. Rate workouts one for good, two for moderate and three for poor. In the second workout of the first block, do beltless paused deadlifts, stopping two to three inches below the knee; choose whether to use the sumo stance before lifting.

• Barbell
• Cable stack
• Cycle trainer
• Dumbbells
• Flat bench
• Squat rack