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Old 02-14-2014, 10:34 AM    (permalink
Rob S
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Originally Posted by Nalej View Post
Deadlifts is on leg day.
Obviously you are one of the people in here that knows what they are doing, but if you are going with a 4 day split, I don't see why you wouldn't separate squats and deads.
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Old 02-14-2014, 10:42 AM    (permalink
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Well, thanks. I have lower back problems so I like that by doing deadlifts on a different day, I'm essentially hitting it twice a rotation.
Strenghteninig my core/lower back is a big goal of mine right now.
Plus, I don't go that heavy on deadlifts because of my lingering injury. I routinely stay in the 180-230lbs range. Just enough to feel everything engaged.
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Old 02-14-2014, 10:44 AM    (permalink
Rob S
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Well, thanks. I have lower back problems so I like that by doing deadlifts on a different day, I'm essentially hitting it twice a rotation.
Strenghteninig my core/lower back is a big goal of mine right now.
Plus, I don't go that heavy on deadlifts because of my lingering injury. I routinely stay in the 180-230lbs range. Just enough to feel everything engaged.
OK. I was assuming the squats and deads were both heavy. Doing that on the same day would be pretty crazy for anyone but a total noob.
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Old 02-14-2014, 10:50 AM    (permalink
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Ah, got it. I should of known that's what you meant.
Before the injury, deadlifts were a back day workout.
First workout after pull ups, actually.
If I ever get comfortable enough to start pushing it again... itll be on a back day for sure.
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Old 02-14-2014, 11:07 AM    (permalink
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What are your reps nalej ?
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Old 02-14-2014, 11:10 AM    (permalink
Rob S
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What are your reps nalej ?
If you are new to the gym, that is WAY too much volume for you. Look up starting strength or the Bill Starr 5x5.
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Old 02-14-2014, 11:10 AM    (permalink
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I alternate workouts.

One cycle I'll do 3 set of decending reps 10-8-6 and increase weight as I go
Next cycle I'll do 4 sets of 5 ... this is my heavy cycle...

then I repeat... keep alternating the two
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Old 02-14-2014, 11:11 AM    (permalink
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If you are new to the gym, that is WAY too much volume for you. Look up starting strength or the Bill Starr 5x5.
You a trainer? If not, you should look into it.
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Old 02-14-2014, 11:13 AM    (permalink
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You a trainer? If not, you should look into it.
I trained people in college / had a BS license. I don't have time to train myself nowadays, let alone other people.
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Old 02-14-2014, 11:20 AM    (permalink
Nalej
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Fair enough. You come across as knowledgable as well as helpful is all.

Enough with the compliments. It's Valentine's Day and I don't want you getting the wrong idea.
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Old 02-14-2014, 11:22 AM    (permalink
Rob S
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Fair enough. You come across as knowledgable as well as helpful is all.

Enough with the compliments. It's Valentine's Day and I don't want you getting the wrong idea.
Thanks. I enjoyed doing it in college....it was a good way to make some extra cash and our gym was pretty sweet. Bumper plates / oly platforms, the whole deal. I miss it.
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Old 02-14-2014, 11:25 AM    (permalink
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Yeah, I like my current gym but man, I miss the Penn State gym. That thing had everything.
Plus, athletes had their own private gyms so there was usually never full. It was great.
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Old 02-14-2014, 12:05 PM    (permalink
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One thing I hate about going to a 24hr fitness is not having bumper plates, they always get onto me about the small bump that happens when I'm doing dead lifts. So now I grab like 5 of their yoga mats and **** up those while they stare at me.
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Old 02-14-2014, 12:17 PM    (permalink
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Ha, whatever. You're doing them a favor. I go to 24 Hr Fitness as well.
I've never used those types of plates before though.
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Old 02-14-2014, 12:19 PM    (permalink
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Lol probably should've done those first broski.
Well after some good mornings, Bent over rows, and rythm squats to get my body in the flow, I did a pyramid on leg press. So after that I didn't want to head straight to deadlift. Did some long bar 2 hand rows/1 hand rows and then went to DL before finishing with ham curls/extensions.

Still did my last set at 405x6, which I thought I was way too tired to do, but my body was definitely fried afterwords. Pumped it out to eminems til I collapse which is the best pump up song out there.
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Old 02-14-2014, 01:42 PM    (permalink
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Well after some good mornings, Bent over rows, and rythm squats to get my body in the flow, I did a pyramid on leg press. So after that I didn't want to head straight to deadlift. Did some long bar 2 hand rows/1 hand rows and then went to DL before finishing with ham curls/extensions.

Still did my last set at 405x6, which I thought I was way too tired to do, but my body was definitely fried afterwords. Pumped it out to eminems til I collapse which is the best pump up song out there.
405 for 6 is serious business, I mean **** my max is like 425. You did 30 reps of 405? Now I feel bad about myself.

I'm doing strongman training tomorrow to see if I like it. May make it a regular Saturday thing.
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Old 02-14-2014, 03:17 PM    (permalink
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405 for 6 is serious business, I mean **** my max is like 425. You did 30 reps of 405? Now I feel bad about myself.

I'm doing strongman training tomorrow to see if I like it. May make it a regular Saturday thing.
Nah, I started at 315 because I thought I was that weak at that point in the workout. But i felt good and basically made myself go up after each set.
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Old 02-14-2014, 03:53 PM    (permalink
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what #'s are you sitting at right now?
My max for DL and Squats are both like 265. Bench I throw up 135 like 12 times but I really need to improve there. Working on different things to get better. Prowlers are the worst though, make my legs hurt in places I didn't think was possible.
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Old 02-15-2014, 01:23 PM    (permalink
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My max for DL and Squats are both like 265. Bench I throw up 135 like 12 times but I really need to improve there. Working on different things to get better. Prowlers are the worst though, make my legs hurt in places I didn't think was possible.
My bench was weak for a while and I noticed that for me the best way to improve was to do everything besides regular bench. Some people like trying to go up X pounds per week but I think that limits you. I went up rapidly by doing everything else, ie wide grip, close grip, decline, incline, dumbbell lifts, plenty of tris. Then I went in there and my bench had risen dramatically. Went from 225 to over 300 in a matter of months.
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Old 02-15-2014, 01:31 PM    (permalink
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So I'm doing the Bill Starr 5x5. Hope I can see some results quick.

any tips ?
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Old 02-15-2014, 02:06 PM    (permalink
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I did decline bench press today for the first time, my god does that feel good.
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Old 02-15-2014, 02:28 PM    (permalink
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Decline bench is pretty useless.

Woot, stick to the program, train hard, get enough sleep/food and I can guarantee that you won't be disappointed. It goes without saying that you should be logging your workouts to ensure you don't **** up the program since it is based on week to week progression.
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Old 02-15-2014, 02:31 PM    (permalink
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Is incorporating plyo and some cardio a good idea on the off days ?
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Old 02-15-2014, 02:36 PM    (permalink
Rob S
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Originally Posted by Wootylicous View Post
Is incorporating plyo and some cardio a good idea on the off days ?
It's fine if you want to. I would hold off for a few weeks though. You will be sore as hell for a while.

Also, I've found heavy CG bench the best thing to bust a bench plateau. People always think it is their chest, but more often than not the triceps are the weak link. Changing up sets and reps works decently too.
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Old 02-15-2014, 02:46 PM    (permalink
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I'll hold out for a couple of weeks. I feel like 3 days at the gym isn't enough for me but I will stick to the program.
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