Powerlifting and Strength Training

Speed Work and Sumo Deadlifts

     As I was reviewing the audio for the audiobook version of my powerlifting book, it remined me of some training ideas I used to use but have not in quite a while. One was speed work. I used to do it all the time, and my resting heart rate was lower than it is now (45 vs. 60 bpm). And with my training stagnating, I figured I would add it back in.

     My plan is to do 3 sets of 6-7, 4-5, 2-3 reps right after the main lift of the day, doing the speed work in the same fashion as it. I will start with about 50% of my top set, as recommended in my book, then adjust as needed. 

    The speed work should only add about five minutes to my workouts with only taking very short rests between sets, as described in my book. As such, I think it will be worth it. For my videos, I will still record the top two (and now only two) geared work sets then one or two of the speed sets. 

    But I’m not sure if I will tack the speed work onto the regular video or record them separately. I did the former for the first two days and the latter for the third day this week. The fourth day I skipped it due to pain in my left elbow. I think I might have to stop doing CGBPs due to it. The close grip seems to aggravate my elbow more than my regular grip, so I will substitute Chain Benches next time. 

    Also, I have not done Sumo Deadlifts in quite some time due to them bothering my tender adductors. But they are feeling fine now, so I figured I’d try Sumos this week rather than doing Conv Chain Deadlifts.  And they felt okay, so I will keep doing them, going back to training Conv and Sumo evenly. Sumos are well below Conv right now, but I am sure they will increase quickly as I reorient myself to them. 

    Note that my Sumo stance could better be described as a “hybrid” stance, as it is halfway between a what most would call a close (Conv) and a wide (Sumo) stance. But I’ve always called them Sumos, so I will stick with that nomenclature. There is no way I would even try a full wide Sumo stance, again, due to my tender adductors.

     That audiobook is Starting and Progressing in Powerlifting.

2025 Week 15 Workouts

4-6, Su: OFF (planned and needed extra day off).

4-7, M: 2B, 1-1/2” Extra Low Chain Squats: Raw: 200/10. Gear: 275/4, 287.5/2. Speed: 140/6, 145/5, 150/4. Video.

4-8, Tu: 3-Count Pause Decline Benches: Raw: 105/10. Gear: 135/4, 142.5/2. Speed, 1C: 65/7, 70/5, 75/3. Video.

For the speed work, I only used a 1-count pause.

Presses, Seated: 47.5/9. Gear: 52.5/7+, 60/3. Video.

4-10, Th: Sumo Deadlifts: Raw: 205/10. Gear: 280/4, 295/2. Video.

Speed: 135/7, 142.5/5, 150/3. Video.

Back Extensions: 8.75/14, 12.5/10, 15.0/6. Video.

It was too much doing both Deadlifts and SLDLs, so I substituted Back Extensions for the latter.

4-11, F: Close Grip Benches: Raw: 96.5/10. Gear: 127.5/4, 132.5/2. Speed: Skipped (elbow pain). Video.

2025 Week 16 Workouts

    I think it will work best to record the Speed Work separately, usually for the top two sets.

4-13, Su: Regular Squats with Sleeves: Raw: 185/10. Gear: 250/4, 262.5/2. Video.

Speed: 125/7, 132.5/5, 140/3. Video.

4-14, M: Decline Benches: Raw: 107.5/10. Gear: 137.5/4, 145/2. Video.

Speed: 65/7, 70/5, 75/3. Video.

Presses, Seated: Raw: 45/9. Gear: 52.5/6, 60/3. Video.

4-15, Tu: Regular Conv Deadlifts: Raw: 241.5/10. Gear: 330/4, 345/2. Video.

Speed: 170/7, 177.5/5, 185/3. Video.

4-17, Th: Chain Squats: Raw: 210/10. Gear: 282.5/4, 295/2. Video.

Speed: 135/9, 145/6, 155/3. Video.

    I think I’ll change my Speed Work to 3 x 8-9, 5-6, 2-3. That will give me a bit higher of reps and thus a bit more cardio effect. Also, a bit lower weights will be better for the first set, since I’m not doing a warmup set. Though I am plenty warmed up, the change from using gear to no gear takes a bit to get used to.

Lunges: 20s/9, 22.5s/6, 27.5s/3. Video.

4-18, F (Good Friday): Incline Benches: Raw: 75/10. Gear: 95/4, 100/2. Video.

Speed: 45/9, 50/6, 55/3. Video.

Super Curl Bar Curls: 40/14, 45/10, 50/6. Video.

A Super Curl Bar has different angles than a regular Curl Bar.

Wrist Roller (Underhand): 1.5/6, 2.5/4, 3.0/2. Video.

I made my wrist roller. But you can purchase one as well.

    I changed my BA workouts so as to incorporate Inclines rather than Overhead Presses. Also, even though I worked out in the evening, I continued my Good Friday tradition of listening to “Jesus Christ Superstar” during my workout.

2025 Week 17 Workouts

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These logs are continued at: forthcoming.

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