View Full Version : Programming for sumo DL in 3 day routine

08-25-2014, 01:28 AM
Hi Mark and others,

I've been using a slight variation on the 'generalized intermediate' program, 3 days a week:

Monday - Squat (low bar), bench high reps, press assist
Wednesday - Bench low rep, DL, pullups
Friday - Squat assist, press assist, DL assist

Now I'm switching to sumo deadlift to see if that works better. I'm thinking because it is a bit more quad-heavy maybe it should be moved further away from the squat? Maybe something like:

Monday - Squat (low bar), bench high reps, sumo assist (deficits maybe)
Wednesday - Bench low rep, Squat assist, press assist
Friday - Sumo DL, press assist, pullups

Alternatively, move the squat assist to friday after the Sumo DL... but this leaves only upper body movements on wednesday.

Do I even need to worry abour moving squat and sumo further apart? Other thoughts and opinions please? Thanks all in advance!

Mike Tuchscherer
08-26-2014, 09:06 AM
I wouldn't worry about it from a muscle standpoint. Give it 2-3 weeks and see if it's really dragging down your performance on the DL. It shouldn't (at least not by a lot). If it does, then you may want to move it.

08-26-2014, 07:40 PM
Awesome thanks mate, sorry for calling you Mark!!