I currently weigh in at 160 pounds I need to remain within cutting distance of 165 (bodyweight is currently still coming back after cutting to 150 pounds, 3 poudns underweight). I’ve lost some strength since before I cut and I have a goal of 4 plates+ for next year’s meets. My deadlift has been stagnant. here’s some thnigs about me:
-I deadlift sumo
-can deadlift 315 for 2-3 nonconsecutive reps
-hard time getting the initial oomph off the ground
grip is somewhat holding me back but I’m getting COC for my bday.
-My fingers are coming apart at lockout on the deadlift so I can’t hold lockout for more then a few seconds
-I deadlift AFTER doing boxsquats will I be less fatigues in glutes/hammies if I do normal squats instead?
- Since ALL of my lifts need to get bigger I don’t really think I should do some specialized program
I use a westside style split not exactly the same in a nutshell I do 2 ME lower body sessions and my second upper body is going to rotate between DE and ME. Doing DE for extende dperiods of time has negative consequences on my elbows, and I got weaker when doing it with boxsquats.
Flat bench press
incline DB press
rotating DE/ME bench
clean and jerk
bent over row
I know the first thnig posted here will be “get bigger, and stronger” And I realise that, but I’ve just been pretty stagnant.