JUST LOVE YOUR BOD

Workout 3 - Pyramid Strength

Written on 12/30/2019
Jamie Gilliam


PYRAMID STRENGTH TRAINING

 

SUMO Deadlift/Barbell Row

Complete Sumo Pyramid, then Barbell Row 

12, 10, 8, 6, 4, 12 begin at 50% max 

NOTE: what is comfortable to you when deadlifting is largely based on your hip anatamy and also your mobility.  If a sumo deadlift is uncomfortable for you, try the standard deadlift and vice versa as exericses are prescribed. You may find one more comfortable over the other. While targeted muscle groups are different, risk of injury is lowered based on your comfort level. I personally do better with sumo deadlifts and go heavy on sumo, lighter on Olympic deadlifts and Stiff-leffed deadlifts. 

Sumo Deadlift 

Recommended for safety if you do not know your 1 or 3 rep max:

If not lifting or just starting back:

35/45/55/65/75/back to 55. ( adjust as needed)

Beginner to Intermediate.

55/75/85/95/105/65.

Intermediate.

65/75/95/105/115/65

Advanced.

If advanced, base weight selection on 1 or 3 rep max. 

Barbell Row - Underhand Grip 

Beginner

35/45/55/65/75/back to 55. ( adjust as needed)

Intemrediate

45/55/65/75/85/back to 65.

Advanced

55/65/75/85/95/backto 65 or base off of 1 or 3 rep max.