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DaPack..Fighting Age One Day at a Time

what's your fat intake like?
I can eat 3,000+ calories with no adverse affects if its nearly fat free. but if I work fat into it, I'm down to like 2,000-2,500 tops before I get soft.
 
graveyard shift takes some real getting used to...I'm going on 3+ years...and still only avg around 5 hrs of sleep a day....my sessions all take place after shift, which means more than 12hrs of being awake. Hopefully you find a w/o and sleep schedule that works for you...
 
Yomo said:
graveyard shift takes some real getting used to...I'm going on 3+ years...and still only avg around 5 hrs of sleep a day....my sessions all take place after shift, which means more than 12hrs of being awake. Hopefully you find a w/o and sleep schedule that works for you...
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its so brutal when sleeping is off. I know its a huge part of my gym progress, personally. but i seem to need more sleep than some, lol
 
Dustin07 said:
what's your fat intake like?
I can eat 3,000+ calories with no adverse affects if its nearly fat free. but if I work fat into it, I'm down to like 2,000-2,500 tops before I get soft.
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Calories; 2,403
Fat; 47
Carbs; 249
Fiber; 49
Protein; 246
Now it is about 200 calories less and about 50 grams of carbs.
 
Yomo said:
graveyard shift takes some real getting used to...I'm going on 3+ years...and still only avg around 5 hrs of sleep a day....my sessions all take place after shift, which means more than 12hrs of being awake. Hopefully you find a w/o and sleep schedule that works for you...
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I am hoping. I really like this schedule compared to my last, 3pm to 11pm, because I get to see my wife for a little each day. Strange thing is overnights seem to go by quicker though there is nothing really going on.
 
May 9th, 2017 (Tuesday)

Cardio; 40 mins

Wave 3's, Week 2**De-load with one light set

4 sets 3 reps 275lbs
4 sets 1 rep 320lbs, 335lbs, 350lbs, 365lbs
1 set 3 reps 340lbs

(Super Set)
--1a. Dbl SLDL's; 5 sets 7 reps
--1b. Dbl Shrugs

(Super Set)
--2a. Dbl Curls; 3 sets
--2b. Incline Curls
--2c. Dbl Spider Curls

Considering sleep overall not a bad work out. Harder than it should have been but will take it.
 
dapack said:
I am hoping. I really like this schedule compared to my last, 3pm to 11pm, because I get to see my wife for a little each day. Strange thing is overnights seem to go by quicker though there is nothing really going on.
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I worked 1600-2400, for almost 2 years (had no choice) prior to making the switch...worst 2 years ever, regarding family events, etc...graveyard makes everyday life much more flexible if you can withstand it...you can literally dictate whether you sleep during the day or evening...the downside is, most ppl can't change sleeping patterns too often without negative effects...

I work 0000-0800 with Mon/Tues off...so wed is my "work Monday"...so sleep is as follows

- Wed following shift, awake until 4-430pm, sleep for 5-6 hrs, up @ 1030pm, off shift @ 8am Thurs morning
- Thurs, workout @ 11am, awake until 5-530pm, sleep for 4.5-5hrs, up @ 1030pm, off shift @ 8am Fri morning
- Fri, workout @ 11am, awake until 5-530pm, sleep for 4.5-5hrs, up @ 1030pm, off shift @ 8am Sat morning
- Sat, sleep schedule based on whether or not the wife works, if she does, awake until 4pm, sleep 5-6hrs, up @ 1030pm / if she doesn't work, sleep around 11am, awake @ 5-6pm, spend time with the fam, go to work @ midnight, off shift @ 8am Sun morning
-Sun, (My Friday) I am awake from either 1030pm the following night until 10-11pm Sunday night (over 24hrs), or get a quick 2-3hr nap in, from say 11am-2pm, and awake until 11pm+
- Mon, I wake up after my only day of 7+ hrs of sleep, workout around 10am, sleep pattern is now changed to sleeping at night rather than in the morning or evening for Sunday night into Monday, and Monday into Tues
- Tues, wake up around 530-6am, workout around 10am, TRY to go to sleep around 630-7pm, wake up @ 1030pm for my Wed night shift

not for the weak...lol...and the only reason I am not able to sleep during the day, is because when I am off shift (unless I'm stuck on a mandatory 16hr shift) I'm @ home with my newborn, until my wife comes home from work.
 
Yomo said:
I worked 1600-2400, for almost 2 years (had no choice) prior to making the switch...worst 2 years ever, regarding family events, etc...graveyard makes everyday life much more flexible if you can withstand it...you can literally dictate whether you sleep during the day or evening...the downside is, most ppl can't change sleeping patterns too often without negative effects...

I work 0000-0800 with Mon/Tues off...so wed is my "work Monday"...so sleep is as follows

- Wed following shift, awake until 4-430pm, sleep for 5-6 hrs, up @ 1030pm, off shift @ 8am Thurs morning
- Thurs, workout @ 11am, awake until 5-530pm, sleep for 4.5-5hrs, up @ 1030pm, off shift @ 8am Fri morning
- Fri, workout @ 11am, awake until 5-530pm, sleep for 4.5-5hrs, up @ 1030pm, off shift @ 8am Sat morning
- Sat, sleep schedule based on whether or not the wife works, if she does, awake until 4pm, sleep 5-6hrs, up @ 1030pm / if she doesn't work, sleep around 11am, awake @ 5-6pm, spend time with the fam, go to work @ midnight, off shift @ 8am Sun morning
-Sun, (My Friday) I am awake from either 1030pm the following night until 10-11pm Sunday night (over 24hrs), or get a quick 2-3hr nap in, from say 11am-2pm, and awake until 11pm+
- Mon, I wake up after my only day of 7+ hrs of sleep, workout around 10am, sleep pattern is now changed to sleeping at night rather than in the morning or evening for Sunday night into Monday, and Monday into Tues
- Tues, wake up around 530-6am, workout around 10am, TRY to go to sleep around 630-7pm, wake up @ 1030pm for my Wed night shift

not for the weak...lol...and the only reason I am not able to sleep during the day, is because when I am off shift (unless I'm stuck on a mandatory 16hr shift) I'm @ home with my newborn, until my wife comes home from work.
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New born on the shift would be rough, kids in general. Plus side for me is mine is out of the house so just me and the animals. I going to try and sleep from around 8 to 4. If I get up earlier will try and take nap at some point. Think the hardest is coming of your days off. Today is my Monday so got up around 9 this morning and if I don't get any more sleep will be around 23 hours up. Hoping then will be able to crash hard when I get home tomorrow morning.
 
May 10th, 2017 (Wednesday)

Cardio; 40 mins

Wave 1's, Week 3**Single weeks run 4 to 5 weeks

1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 200lbs
1 set 2 reps 215lbs
6 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs, 280lbs, 285lbs

Flat Dbl Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 5 reps

Think if I am fully rested and not feeling like a zombie should be able to possibly hit 295lbs next week for my max. A lot of next week's max attempt will depend on if I can get a spot or not.
 
dapack said:
May 10th, 2017 (Wednesday)

Cardio; 40 mins

Wave 1's, Week 3**Single weeks run 4 to 5 weeks

1 set 9 reps 135lbs
1 set 7 reps 165lbs
1 set 5 reps 185lbs
1 set 3 reps 200lbs
1 set 2 reps 215lbs
6 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs, 280lbs, 285lbs

Flat Dbl Press;
5 sets 7 reps

Hammer Strength Decline CGBP;
5 sets 5 reps

Think if I am fully rested and not feeling like a zombie should be able to possibly hit 295lbs next week for my max. A lot of next week's max attempt will depend on if I can get a spot or not.
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I can tell you're running off no sleep, your last two workouts you listed the weights and reps but not the lifts... lol. which I assume were deads and bench.
 
May 11th, 2017 (Thursday)

Cardio; 40 mins

Leg Extensions;
5 sets 9 reps

Leg Press;
6 sets 5 reps

Leg Curls;
5 sets 9 reps

So got home and manage to sleep from 8am to 130pm and then around 6pm got about an hour nap it. Feel like total crap and time to start getting ready for work. Really don't want to take any sleeping pills if it can be helped so will grind it out the first week or so. Figured eventually, hopefully tomorrow, I will just be so worn down can get 8hrs of straight sleep in. Overall happy to get my work out in and do my cardio, which cardio really sucked today.
 
i feel you on the sleeping problem, my schedule isn't as crazy as yours but i get around 5-6 hours of sleep per night at the moment, what helps me though is hypnos from chaos and pain
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so I had some friends who loved Cocoon because of the tryptophan in it for sleeping:
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but I still think ZMA is my best go to. just pop 3 ZMA's before bed and I usually sleep pretty solid.
 
Dustin07 said:
so I had some friends who loved Cocoon because of the tryptophan in it for sleeping:
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but I still think ZMA is my best go to. just pop 3 ZMA's before bed and I usually sleep pretty solid.
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Warsheeper said:
i feel you on the sleeping problem, my schedule isn't as crazy as yours but i get around 5-6 hours of sleep per night at the moment, what helps me though is hypnos from chaos and pain
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Thanks for the help. Took a couple ZMAs and some Zquil in the morning and it did help. Slept from 8 to 2 pretty solid. Still feel like crap but at least things are getting better. Hoping if I can get at least sleep until 3 to 330 than I should be good to go. Wish I could be like my animals and sleep at will any where and anytime.
 
May 12th, 2017 (Friday)

Cardio; 40 mins

Bench;
4 sets 3 reps 185lbs**Speed work
6 sets 1 rep 225lbs, 250lbs, 275lbs, 285lbs, 295lbs, 305lbs

Seated Barbell Press;
5 sets 5 reps 135lbs, 150lbs, 165lbs, 175lbs, 185lbs

Machine Dips;
5 sets 9 reps
 
May 13th, 2017 (Saturday)

Cardio; 40 mins

Manage to sleep from 730 to around 430 and feel a lot better. Week of the 21st I go back to swings and in some ways not to happy about it. It is not a question of if I will go to overnights and stay there but when. Going to make a doctors appointment and get some sleeping pills. May not use them all the time but at least will have them on hand. Just when I get my body finally right for overnights going to move shifts again.
 
at least you found some sleep finally. I'm with you, mon-fri I average 5 or maybe 5 1/2 hours lately. but this last weekend fri-sun I got 8hrs each night and felt like a million bucks going into work today. I find as I get older I can 'operate' off less sleep as life demands what it demands, but it there's a huge difference in my personality between 5hrs and 9hrs.
 
May 14th, 2017 (Sunday)

Cardio; 40 mins

May 15th, 2017 (Monday)

Cardio; 40 mins

Wave 3's, Week 2

Bench;
1 set 9 reps 135lbs
1 set 7 rep 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
5 sets 1 rep 275lbs, 285lbs, 295lbs, 305lbs, 310lbs
6 sets 3 reps 260lbs, 265lbs, 270lbs, 275lbs, 280lbs, 285lbs

Down 2lbs last week, 200lb average. Last 4 days been at 200lbs so waiting for it to finally drop below the 200s. After 5 weeks;
Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Wk 5; 200lbs
 
May 16th, 2017 (Tuesday)

Cardio; 40 mins

Leg Extensions;
5 sets 9 reps

Leg Press;
3 sets 11, 9, 7 reps
5 sets 5 reps

Leg Curls;
5 sets 9 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Incline Hammer Curls
--1c. Dbl Spider Curls
 
May 17th, 2017 (Wednesday)

Cardio; 40 mins

Wave 1's, Week 4

Incline Press;
1 set 9 reps 135lbs
1 set 7 reps 160lbs
1 set 5 reps 175lbs
1 set 3 reps 200lbs
1 set 2 reps 215lbs
6 sets 1 rep 230lbs, 245lbs, 260lbs, 275lbs, 285lbs, 295lbs

Flat Dbl Press;
5 sets 7 reps

Incline's finished the block today and pretty happy with the results. If I didn't get sick think I could have done better but it is what it is. Setting next block goal at 325lbs which will last around 16 weeks. 325lbs is my PR on inclines and my best heavy rep PR is 315lbs x3. I think if nothing goes wrong, life, in the next 16 weeks should be able to do it. Seems I always run 3 to 4 months and something comes up and sets me back 3 to 4 months. Here are some of my best lifts on Incline's and hopefully can beat a couple of them next block.
Best Lifts
Weight Reps
245x 9
250 x10
260 x10
265 x8
270 x9
275 x8
280 x6
290 x5
295 x5
300 x4
315x3
325 x1
 
May 18th, 2017 (Thursday)

Cardio; 40 mins

Was pretty worn down today and was strapped for time so decided to skip the gym since this week is a working dead week. Will try to get it in tomorrow but strapped for time again and if I do go will not get a lot of sleep. Happy to get my cardio in though at least.
 
dapack said:
Will try to get it in tomorrow but strapped for time again and if I do go will not get a lot of sleep.
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so the funny thing about that for me lately is I kinda think my lack of time in the gym has been good for the gains... I've had far less volume and its been just enough time to get in, get my big lift done, then get out. a lot of my gym sessions have been limited to 45 minutes or less lately. Hopefully you're able to find the time you need.
 
May 19th, 2017 (Friday)

Cardio; 40 mins

Wave 5's, Week 1

Military Press;
1 set 9 reps 95lbs
1 set 7 reps 115lbs
6 sets 5 reps 135lbs, 145lbs, 155lbs, 165lbs, 175lbs, 185lbs

Wave 3's, Week 3

Deads;
3 sets 3 reps 225lbs, 275lbs, 315lbs
1 set 1 rep 345lbs
3 sets 3 reps 365lbs, 375lbs, 385lbs

About as good as I thought with 5 hours of sleep. My deads this wave is suppose to finish with 405x3 which is 10lbs less than the last block I did for deads. Judging by today that might not even happen. Next week is de-load before I finish this wave so guess there is hope. Switching to this 5 week plan I was hoping to get better dead sessions but so far this wave they all have been bad.
 
May 22nd, 2017 (Monday)

Cardio; 75 mins***Missed Sunday so made it up

Wave 3's, Week 3

Bench;
1 set 9 reps 135lbs
1 set 5 reps 160lbs
1 set 3 reps 195lbs
1 set 2 reps 225lbs
6 sets 1 reps 250lbs, 275lbs, 285lbs, 295lbs, 305lbs, 315lbs
1 set 3+3 reps 290lbs**Better than I hoped for

Seated Barbell Press;
5 sets 9 reps 135lbs, 140lbs, 145lbs, 150lbs, 165lbs

Hammer Strength Decline CGBP;
5 sets 7 reps

My singles really sucked today but did a lot better than I was hoping for on my working set. Last block of bench at the end of this wave did 275x7 so there is improvement there. I ended the last block at 340lb max and weighed 215lbs at the time. Hoping to be sub 190lbs and get close to the same max. Down 2lbs last week so everything seems to be going pretty good. Will keep diet/ cardio the same.
Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Wk 5; 200lbs
Wk 6; 198lbs
 
May 23rd, 2017 (Tuesday)

Cardio; 40 mins

Wave 3's, Week 4

Deads;
4 sets 3 reps 275lbs
4 sets 1 rep 315lbs, 365lbs, 385lbs, 405lbs

(Super Set)
--1a. Dbl SLDL's; 5 sets 7 reps
--1b. Dbl Shrugs

Dbl Curls;
4 sets 5 reps

Another horrible dead session. Just cannot figure it out. 8.5 weeks ago pulled 440lbs and that was being sick for 4 week, not working out and dropping almost 20lbs. I even switched to 5 week wave instead of 4 and still seem to be going backwards. Today might be because Friday, 4 days ago, I did 3 hard working sets. Either way hitting 405x3 next week doesn't seem possible right now. Plan on waiting until next Friday since that would give me 10 days rest and the day before carb loading, 4 to 5 sweet potatoes. If next Friday during warm ups things are not clicking will shut it down and wait 1 more week.
 
I would either alternate heavy and light sessions, or substitute supplemental work...front squats and deficits are my fav...but you have pause work (with or without finishing the rep), SLDL/RDLs, block pulls, goodmornings, etc... hard to get stronger in those and not have it transfer to DEADZ
 
Warsheeper said:
try doing deads every other week for a while, for some that helps a bit
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Yomo said:
I would either alternate heavy and light sessions, or substitute supplemental work...front squats and deficits are my fav...but you have pause work (with or without finishing the rep), SLDL/RDLs, block pulls, goodmornings, etc... hard to get stronger in those and not have it transfer to DEADZ
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That is what I have been doing. Here is my 5 week wave;
Wk 1: De-load; 4 sets 3 reps @ 60%, 3 to 4 sets @ 80% tops
Wk 2: Speed work, 1 light working set
Wk 3; 2 to 3 working set
Wk 4; De-load like Wk 1
Wk 5; Finish wave
I wouldn't think the de-load weeks would hurt but maybe they do. Maybe try 75% for the singles on de-load week or just stick with speed pulls, 60%.
 
May 24th, 2017 (Wednesday)

Cardio; 40 mins

Wave 5's, Week 2

Military Press;
1 set 7 reps 95lbs
1 set 5 reps 115lbs
1 set 3 reps 135lbs
2 sets 2 reps 140lbs, 150lbs
4 sets 5 reps 155lbs, 160lbs, 165lbs, 170lbs

Machine Dips;
5 sets 9 reps

Wasn't feeling it today so backed off a little. Think Monday's bench session had something to do with it.
 
Monday's was pretty heavy. Its funny you came to that conclusion though cause monday was my heavy bench day and I was thinking about doing bench or shoulders today... but I think you just confirmed for me that I should wait one more day.
 
May 25th, 2017 (Thursday)

Cardio; 40 mins

Leg Extensions;
5 sets 9 reps

Pull Downs;
5 sets 9 reps

Leg Press;
1 set 5 reps
1 set 3 reps
1 set 2 reps
2 sets 1 rep
1 set 20 reps

Leg Curls;
5 sets 9 reps

(Super Set)
--1a. Dbl Curls; 3 sets
--1b. Incline Hammer Curls
--1c. Dbl Spider Curls

Looked and it has been since late November since I injured my left knee and late January since I attempted to squat. Before in daily activities my knee would hurt and it has been probably around March since the pain has gone away. Leg presses don't bother it at all but there is a big difference between doing leg presses and squatting. Plan is to do 1 more wave of leg presses and probably late June or early July attempt to squat. Obviously if it still hurts there is something serious wrong with my knee but hoping that is not the case.
 
dapack said:
Looked and it has been since late November since I injured my left knee and late January since I attempted to squat. Before in daily activities my knee would hurt and it has been probably around March since the pain has gone away. Leg presses don't bother it at all but there is a big difference between doing leg presses and squatting. Plan is to do 1 more wave of leg presses and probably late June or early July attempt to squat. Obviously if it still hurts there is something serious wrong with my knee but hoping that is not the case.
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So i was thinking about this. is it possible for you to throw in RDL's, lunges, sumos, back extensions... anything that might kinda get the body ready for squatting again without irritating the knee?
 
Yomo said:
forgive my ignorance, how exactly did you injure the knee?,
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Last December was doing a work out and my form went way off on a rep and my left knee went to far out to the side. Pain was in the outer middle of my knee. For a while just bending my knee slightly would cause serious pain.
 
Dustin07 said:
So i was thinking about this. is it possible for you to throw in RDL's, lunges, sumos, back extensions... anything that might kinda get the body ready for squatting again without irritating the knee?
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Lunges might be good way to really test it out since it puts a lot of pressure on the knee. Will try some next week but very light.
 
May 26th, 2017 (Friday)

Cardio; 40 mins

Bench;
1 set 9 reps 135lbs
1 set 7 reps 185lbs
1 set 5 reps 205lbs
1 set 3 reps 225lbs
1 set 2 reps 250lbs
7 sets 1 rep 275lbs, 285lbs, 295lbs, 300lbs, 305lbs, 310lbs, 315lbs

Today mentally was a pretty big day. Did 315 early in the week but that was with a spot and today was without. Actually hit it pretty good with no struggle at all.
 
dapack said:
Last December was doing a work out and my form went way off on a rep and my left knee went to far out to the side. Pain was in the outer middle of my knee. For a while just bending my knee slightly would cause serious pain.
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sucks to hear....how is the day to day pain at this point? ...I'd also advise mashing/rolling and flossing the lower and upper leg to remove some of the tension at the knee itself...almost any and all knee pain I've experienced has greatly improved with more hydration and myofascial release, more so following the session than before. Religious prehab has been a monumental addition to my daily improvement in health and injury avoidance. I will literally mash my lower back, glutes, legs, forearms, etc and/or use bands to do prehab shoulder work, all while watching tv shows/movies with the wife...drives her crazy, haha.
 
Yomo said:
sucks to hear....how is the day to day pain at this point? ...I'd also advise mashing/rolling and flossing the lower and upper leg to remove some of the tension at the knee itself...almost any and all knee pain I've experienced has greatly improved with more hydration and myofascial release, more so following the session than before. Religious prehab has been a monumental addition to my daily improvement in health and injury avoidance. I will literally mash my lower back, glutes, legs, forearms, etc and/or use bands to do prehab shoulder work, all while watching tv shows/movies with the wife...drives her crazy, haha.
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Pain free in normal daily activities and leg presses too. Yeah, been pretty lazy lately doing all my foam rolling/ lacrosse ball, hip mobility and shoulder mobility. Really need to get back in the habit again.
 
May 28th, 2017 (Sunday)

Cardio; 40 mins

Got my new wrist wraps today, just in time for my heavy waves of bench/ MP's. Velcro is shot in my old ones and they would come undone during a lift. When I maxed my inclines one of them came undone in the middle of the lift. Forgot how stiff they are when new, like wrapping you wrist in a cast. Been watching a lot of sumo deads videos the last couple of days and seems my form/ setup is horrible. Thought last couple of years I made it spot on but maybe I did the opposite. I am doing everything wrong besides one thing, pushing knees out/ spreading floor. Here is what I see in the videos;

1. Stance maybe to wide. Have my toes almost touching plates.
2. Toes pointed out to far. Most videos are around 45 and mine are closer to 80. Might be taking away from the best position for quad activation.
3. Gripping bar to narrow. Everyone is shoulder width and mine are in closer than that. So maybe not engaging upper back all the way.
4. Knees to bent, sitting way to deep. Most are 45 to 60ish it seems and I am really close to 90.
5. My whole body is behind the bar, shoulder are a lot behind. Again doing this is probably not helping me engage back muscles all the way.
6. Back is almost straight up and really no bend in it.

Maybe what I am doing now just works for me and that is why through the years I adopted it.Tuesday will go in and try some of the things I seen that I might be doing wrong. Need to go a little heavy so will probably work up to around 365ish and not push to hard. Plan is Friday still to end the wave but if Tuesday, my day off, things seem to be clicking right for once might end it then.
 
May 29th, 2017 (Monday)

Cardio; 60 mins

Start; 199lbs
Wk 1; 201lbs
Wk 2; 203lbs
Wk 3; 204lbs
Wk 4; 202lbs
Wk 5; 200lbs
Wk 6; 198lbs
Wk 7; 196lbs

No change in diet/ cardio for this week, everything seems to be clicking.
 
May 30th, 2017 (Tuesday)

Cardio; 40 mins

Wave 5's Week 3

Military Press;
1 set 7 reps 95lbs
1 set 5 reps 110lbs
1 set 3 reps 135lbs
1 set 2 reps 155lbs
2 sets 1 rep 165lbs, 175lbs
1 set 5+2 reps 185lbs**Happy with this

Wave 3's, Week 5

Deads;
3 sets 3 reps 225lbs, 250lbs, 275lbs
2 sets 1 rep 315lbs**1st set old form, 2nd new
2 sets 1 rep 340lbs**1st set old form. 2nd new
2 sets 1 rep 365lbs**1st set old form, 2nd new
3 sets 1 rep 365lbs**New form here on out
6 sets 1 rep 315lbs
1 set 3 reps 405lbs

Wasn't the best dead day again and was pretty worn down but just finished this wave anyways. Definitely can tell my old form was horrible after working on all the adjustments I needed to do. 365lbs the old way was hard and today would probably be lucking if I got 405lbs for even a single. Was a lot quicker/ stronger off the floor with all the adjustments. Going to take some time to get it down but hoping with all the adjustments when I max in 5 weeks can at least hit my goal for this block of 450lbs. Also going to change things up the next 5 weeks so that there will be 3 weeks off from my last hard working set until I max out.

Wk 1; speed reps/ work on form and 3 sets 1 rep at 365lbs
Wk 2; speed reps/ work on form and hopefully work up to 425lbs
Wk 3; 3 sets 3 reps from 225lbs to 250lbs, 4 sets 1 rep from 285lbs to 315lbs
Wk 4; Complete de-load, no pulling
Wk 5; Max
 
nice, glad to see that the technique fixes helped that much! brings back more motivation in your training and probably daily life too!
 
1. Stance maybe to wide. Have my toes almost touching plates.

typically, a stance that creates a vertical shin is best suited with sumo...

2. Toes pointed out to far. Most videos are around 45 and mine are closer to 80. Might be taking away from the best position for quad activation.

the angle of your foot should be the one most likely to help with avoiding knee cave...knees should always be forced out and away from your body...why the cue spread the floor is so popular.

3. Gripping bar to narrow. Everyone is shoulder width and mine are in closer than that. So maybe not engaging upper back all the way.

the most optimal grip for most is one when the arms are as close to vertical as possible while still allowing you to "open" your chest.

4. Knees to bent, sitting way to deep. Most are 45 to 60ish it seems and I am really close to 90.

pulling the slack out of the bar while thinking about driving your hips through the bar should really help here. The hips should be slightly higher than the knees

5. My whole body is behind the bar, shoulder are a lot behind. Again doing this is probably not helping me engage back muscles all the way.

most people confuse shoulders directly over the bar with delts...think of armpits or lats slightly over the bar.

6. Back is almost straight up and really no bend in it.

this will always be different per lifter...just make sure your upper back is locked uncomfortably tight and you've pulled all possible slack...

just my 2cents from previous attempts...I haven't ate butt in a while...so maybe a more experienced sumo lifter can tack on more/better advice.
 
I always felt sumo was an awkward lift but for a long time I did the same thing with a narrower than necessary grip for some reason.
 
Yomo said:
1. Stance maybe to wide. Have my toes almost touching plates.

typically, a stance that creates a vertical shin is best suited with sumo...

2. Toes pointed out to far. Most videos are around 45 and mine are closer to 80. Might be taking away from the best position for quad activation.

the angle of your foot should be the one most likely to help with avoiding knee cave...knees should always be forced out and away from your body...why the cue spread the floor is so popular.

3. Gripping bar to narrow. Everyone is shoulder width and mine are in closer than that. So maybe not engaging upper back all the way.

the most optimal grip for most is one when the arms are as close to vertical as possible while still allowing you to "open" your chest.

4. Knees to bent, sitting way to deep. Most are 45 to 60ish it seems and I am really close to 90.

pulling the slack out of the bar while thinking about driving your hips through the bar should really help here. The hips should be slightly higher than the knees

5. My whole body is behind the bar, shoulder are a lot behind. Again doing this is probably not helping me engage back muscles all the way.

most people confuse shoulders directly over the bar with delts...think of armpits or lats slightly over the bar.

6. Back is almost straight up and really no bend in it.

this will always be different per lifter...just make sure your upper back is locked uncomfortably tight and you've pulled all possible slack...

just my 2cents from previous attempts...I haven't ate butt in a while...so maybe a more experienced sumo lifter can tack on more/better advice.
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Thanks for you input. So many part of the setup I got sloppy with and over looked through the years. Definitely could tell on the reps were I had good setup compared to the others.
 
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