So I'm halfway through week 3, cycle 3 of 5/3/1, and I think the next think to focus on is deadlift.Sumo or Conventional?
The muscle involvement is different with each. That means that some exercises are going to be more effective for one style rather than another.
So, which one do you use, Sumo or Conventional?
Tim provided you a good auxiliary movement, defincit deadlifts. This movement works well for both the sumo and conventional deadlift.
Long story short, I think the accessories I have are good for press, bench, and squat, but that I could put something in for deadlift. My specific weakness is breaking off the floor with legs, at higher intensity and later reps I have to fight the tendency to shift into a stiff-leg deadlift.Muscle Firing Sequence
The Sumo and Conventional Deadlift are two different movement. The muscle firing sequence is different with each. Thus, an auxiliary exercise that works for one style may not be effective for another.
The muscle firing sequences is Leg-Back. That means the legs initially generate more force in the first part of the movement.
The muscle firing sequence is Back-Legs-Back. The erectors and hamstrings initially break the weight off the floor.
The Right Auxiliary Exercise For The Right Method
Thus, the method you use determines the auxiliary exercises you use.
"Research is what I am doing, when I don't know what I am doing." Einstine
The only way to find out which auxiliary exercise work best is to experiment, which you are doing.
Here is what I know so far:
Hip Thrusts: I can do these up to about 40% of my squat training number. If these are a good exercise, I'd have to bang together some 2x4's to make a station, but I'm willing to do so if these are a recommendation for my specific issue.Hip Thrust
The value of Hip Thrust is once the bar get to you knees. At that point, you need to drive your hips through.
Hip Thrust have little value in coming off the floor.
Glute-Ham Raises: Tried doing these, the result was, ahem, humbling. Even practically throwing myself up off the floor to 45 degrees I would immediately drop back down. Seems to me if I can't get at least half ROM these might not be the best place to start.Glute Ham Raise
I personally have never seen any benefits from this auxiliary exercise.
However, some of my lifting buddies swear by it.
If works for you use, it. If it doesn't, dump it.
I find this movement works for me. A friend say it does nothing for him.
So again, use what works.
Good Mornings: I see these recommended all the time here. Rippetoe says not to do them until you can squat 300, though I don't know why he says that. Is this a safe starting point?Good Mornings
This is my staple deadlift exercise for strength. I have NO idea why Mark would make that statement. Anyone can do them.
Pause Deficit Deads: Is there such a thing? Figure a 4" platform, raise up 4" to get to the starting point for a regular deadlift, and hang there, then complete rep?Deficit Deadlifts
These are an effective method of increasing your deadlift for both sumo and conventional deadlifters.
As a Conventional Deadlifter, I use to pull them off my shoe tops, a 4" platform.
It's a real bitch breaking the weight off the floor from 4" "down under".
My Deficit Deadlift was about 50 lbs/10% less than my regular deadlift.
2" Platform, Jungledoc
As Jungledoc stated, a 2" platform is a good place to start and perhaps stay.
Mike Tronski, a fellow Sumo Deadlifter, performs them off a 2" platform. Tronski's increased his deadlift with this method.
Also, the pulling off a 2" platform is a bit less tramatic on your lower back. So, try that first.
So my question is, does it really matter which one to start with?Effective Auxiliary Exercises
The most effective auxiliary exercises are those that are most like the movement you are trying to improve.
Tim, Deficit Deadlifts is a good starting point.