STIMULUS
- Overview: This is the third week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
- We are working through sets of 10 reps to stimulate hypertrophic adaptations. A rough estimate of where you might complete these reps is at 60-70% of your 1RM sumo deadlift.
- NOTE: If you do not know your sumo deadlift max, calculate your percentages based on your conventional deadlift max. Several factors such as training history, anatomy, and muscle recruitment have an effect, but the general trend is that most people can sumo deadlift more than conventional. You may need to adjust accordingly (think roughly 5%).
- To determine where your feet should be, start by finding your squat stance. From there, plant your toes and pivot your heels outward, then pivot your toes out past your heels. While this is not always exact, it's a great starting point!
- Keep your torso close to upright and hips starting at or slightly above parallel. Hands should be about the width of your shoulders and our shoulders should be OVER the bar, not slightly in front like a traditional deadlift. Shoulders must end behind the barbell at the top of every rep.
- Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps. We only work to technical failure, so if your form breaks down, put the bar down.
- Score: 3 Sets of Load