Today was a lock-out and grip strength deadlift day.

In the power rack, bar set on the pin just above the knee. This exercise is suppose to be heavy weight but my grip and lock-out is a big problem for me so i did 2 sets of 8 reps with 405, 1 of 1 reps with 585 and 2 other sets of 5 reps with 455. Because i have strong hips and leg, with my sumo deadlift i can pull a lot of weight of the floor but everytime i fail a deadlift is at the lock-out. I did my first 600 at the last canadian pro-am, but with my new deadlift program i am confident that i will get more than that very soon.

For accessories :

Glute ham raise 4 sets of 10-12 reps

Seated leg curl 4 sets of 10

Leg extention 4 sets of 10

(I do leg curl and extention to get pumped, get some blood flow to recover and because i always like the feeling of having big legs. So i don't want you guys to think that it¸help in the squat in any way...)

Back training :

Seated rowing 4 sets of 6 reps

Lat pulldown 4 sets of 10 reps

My deadlift program is a four week wave with a goal for each week. Last week was Volume training raw deadlift full range of motion 4 sets of 10 reps. My back was sore for 5 days!! This week is about grip and lock-out strength. Next week will be a full rom raw but with bands for resistance 4 sets of 5-8 reps. And on the fourth week it's a sumo full gear 1-3 reps heavy deadlift for technique and heavy ass weight!! So it's like 75% conventional raw and 25% sumo geared (i am a sumo lifter) There will be some change along the way in my program to help my weakness.