I’m 23 years old, 5’10”, and 185 lbs. Long torso, short legs, average wingspan. My most recent s/b/d singles at rpe 8 are 320/210/340. I’m currently running the bridge 3.0. I’m a plumber in new construction so it’s pretty physical on a daily basis. It doesn’t really matter which phase I do, my low back gets quite fatigued regardless (throwing dirt over a wall, driving stakes, carrying tubs/showers, up and down a ladder, etc.). I’ve noticed I’m able to train just fine with all of the other movements even if my back is particularly fatigued however if a day where my back is extra fatigued happens to fall on a deadlift day then I’m struggling to maintain good technique towards the last set even if the rpe is only 6-7. I also think that the physical stress from my job has negatively impacted my deadlift progress since I’ve been training. The gap between my squat and deadlift originally was much larger when I started training.
I’ve read that sumo is less strenuous on the lower back.
Is this true?
Would it be likely worthwhile to train sumo in an attempt to prevent low back fatigue from work interfering with my deadlift progress?
If yes to number 2, are there any recommended supplemental lifts I should train in order to bring up the areas that sumo may or may not neglect?
I’ve read that sumo is less strenuous on the lower back.
Is this true?
The differences in mechanics result in a different distribution of forces across the back, hips, and quads differently than the conventional deadlift. I don’t think I’d say it’s inherently “less strenuous on the lower back”, because a lot of this depends on loading. For example, if you compare a heavier sumo deadlift vs. a lighter conventional deadlift, there may be no difference – or more “stress” from the sumo setup.
Would it be likely worthwhile to train sumo in an attempt to prevent low back fatigue from work interfering with my deadlift progress?
I think it is very reasonable to experiment with sumo and see how you tolerate it, and whether you respond well to training it. However, managing absolute loading (i.e., weight on the bar) should be your primary tool when addressing this issue regardless of which variation you choose. Perhaps reconceptualizing the RPE target as “6-7” while maintaining your desired positioning may help.
If yes to number 2, are there any recommended supplemental lifts I should train in order to bring up the areas that sumo may or may not neglect?
Thanks Austin! One more question, how could I go about transitioning to sumo? I’m planning on learning the technique and practicing with pretty submaximal loading (sub 50% of conventional 1 rm) on gpp days for sets of fahve or so until the second developmental block of the bridge then switch over to sumo (currently about to begin week 4).
I would start out by using a moderate (i.e., not-very-wide) sumo stance, and with an automatically limited variation, like sumo deadlift w/ 2ct pause at the mid-shin, or sumo deadlift with a 3-count eccentric, etc. And use this for moderate/higher reps (say, in the 8-rep range) while gradually bringing these rep targets down over time, then eventually decreasing the length of your pause or tempo towards normal speed. Alternatively, you could work all the way down to a point where you hit a top paused deadlift single, then take some weight off the bar and pull your back-off sets with no pause.