Re: leg days
Posted: Tue September 19, 2023 3:35 am
lennytheweedwhacker wrote:You're right.tragabigzanda wrote:Shut up idiot
Page 2 of 2
Re: leg days
Posted: Wed September 20, 2023 5:30 pm
Yesterday:
Deadlifts
365 6x5
Squats
315 3x5
Insane volume on deads. Pull again on Friday 435 5x2 and then 1xamrap. We'll see how it goes. Never done a high volume deadlift program before.
Deadlifts
365 6x5
Squats
315 3x5
Insane volume on deads. Pull again on Friday 435 5x2 and then 1xamrap. We'll see how it goes. Never done a high volume deadlift program before.
Re: leg days
Posted: Wed September 20, 2023 5:38 pm
tragabigzanda wrote:i hate in sports when someone says "i got it!" but then they miss it.
Re: leg days
Posted: Wed September 20, 2023 6:27 pm
It's the King of Lifts!tragabigzanda wrote:I've not done any deadlifts in my routine. What's the benefit? Seems like it falls under "full body" rather than "target muscle groups," is that correct?
Yeah, basically your whole posterior chain: hamstrings, glutes, lower, back, mid back, traps, plus forearms. Traditionally, people either deadlift on leg or back/pull day. Benefit, like most moves, is strength, getting good at picking heavy things and putting them back down again lol. Along with squats, heavy intense deadlifts allegedly release a lot of GH. Idk. I love them. I wouldn't discount the intangible hard work/mental strength side of it as well.
Re: leg days
Posted: Wed September 20, 2023 6:41 pm
tragabigzanda wrote:i hate in sports when someone says "i got it!" but then they miss it.
Re: leg days
Posted: Wed September 20, 2023 6:51 pm
90tragabigzanda wrote:4/5 wrote:It's the King of Lifts!tragabigzanda wrote:I've not done any deadlifts in my routine. What's the benefit? Seems like it falls under "full body" rather than "target muscle groups," is that correct?
Yeah, basically your whole posterior chain: hamstrings, glutes, lower, back, mid back, traps, plus forearms. Traditionally, people either deadlift on leg or back/pull day. Benefit, like most moves, is strength, getting good at picking heavy things and putting them back down again lol. Along with squats, heavy intense deadlifts allegedly release a lot of GH. Idk. I love them. I wouldn't discount the intangible hard work/mental strength side of it as well.I'll try some tonight. Any starting weight you'd suggest if I'm 145lbs?
Re: leg days
Posted: Wed September 20, 2023 6:51 pm
also research proper form, there is ton of nuance to that lift.
Re: leg days
Posted: Wed September 20, 2023 6:54 pm
tragabigzanda wrote:i hate in sports when someone says "i got it!" but then they miss it.
Re: leg days
Posted: Wed September 20, 2023 7:48 pm
Yeah, form is everything. I'll try to find a link in a few minutes to something helpful.tragabigzanda wrote:4/5 wrote:It's the King of Lifts!tragabigzanda wrote:I've not done any deadlifts in my routine. What's the benefit? Seems like it falls under "full body" rather than "target muscle groups," is that correct?
Yeah, basically your whole posterior chain: hamstrings, glutes, lower, back, mid back, traps, plus forearms. Traditionally, people either deadlift on leg or back/pull day. Benefit, like most moves, is strength, getting good at picking heavy things and putting them back down again lol. Along with squats, heavy intense deadlifts allegedly release a lot of GH. Idk. I love them. I wouldn't discount the intangible hard work/mental strength side of it as well.
Starting weight is a little tricky, but does your gym have bumper plates? I'd say 95 pounds (25 on each side). If you don't have access to bumper plates, put each 25 on something to elevate them about 2-3 inches off the ground. You could set a 45 pound weight on each side and then the 25 standing on them.
If you don't elevate it, it'll be like you're doing a deficit deadlift since the 25s aren't as tall as the 45s and that's not ideal. You'll get to 135 in no time and won't have to worry about this for long.
Re: leg days
Posted: Wed September 20, 2023 7:59 pm
The Setup:
-The bar should be over your midfoot, which should be about 2 inches or so in front of your shin.
-Feet width is mostly a comfort thing. Stand as if you were getting ready to jump, that's a natural starting point. If it feels too narrow or wide then adjust. This isn't right or wrong. Toes pointed slightly out.
-Start by standing with slight knee bend; when you reach down to grip the bar, bend only at the hips.
-Once the bar is in hand, bring your shins forward until they're touching the bar. This will be all the knee bend you need and will drop your butt down.
The pull:
-Keep the bar in contact with your legs the whole time and basically just stand up.
-Your arms are just levers, you should never feel them at any point in the movement.
-Smooth and controlled.
-After your hips come forward, the pull is over. Pause and then bring the bar down exactly how you brought it up. The descent should be the mirror of the ascent.
-Bring it down controlled. Let it come to a full stop at the floor, no momentum. If it's gotten off line at all, reposition yourself before the next pull.
Keep the reps low. I'd advice 3 sets of 5.
Video yourself from the side if you can. As perpendicular as possible.
-The bar should be over your midfoot, which should be about 2 inches or so in front of your shin.
-Feet width is mostly a comfort thing. Stand as if you were getting ready to jump, that's a natural starting point. If it feels too narrow or wide then adjust. This isn't right or wrong. Toes pointed slightly out.
-Start by standing with slight knee bend; when you reach down to grip the bar, bend only at the hips.
-Once the bar is in hand, bring your shins forward until they're touching the bar. This will be all the knee bend you need and will drop your butt down.
The pull:
-Keep the bar in contact with your legs the whole time and basically just stand up.
-Your arms are just levers, you should never feel them at any point in the movement.
-Smooth and controlled.
-After your hips come forward, the pull is over. Pause and then bring the bar down exactly how you brought it up. The descent should be the mirror of the ascent.
-Bring it down controlled. Let it come to a full stop at the floor, no momentum. If it's gotten off line at all, reposition yourself before the next pull.
Keep the reps low. I'd advice 3 sets of 5.
Video yourself from the side if you can. As perpendicular as possible.
Re: leg days
Posted: Wed September 20, 2023 8:16 pm
Re: leg days
Posted: Thu September 21, 2023 12:14 am
pretty fantastic these daysspike wrote:jolly and gaylennytheweedwhacker wrote:How is your core?96583UP wrote:i just bike ride, like 5-10 miles per day
and skip the rest of this BS
i don't do weights though
only bruce lee exercises (chinups, pushups, situps, legups)
so the bike rides are fine enough to maintain balance
weights are for perverts
i do a variety of situp types and leg lifts to work all areas
when i do chinups I rock legs back and up into leg lifts with them
i must be one with the force of the universe
not against it
Re: leg days
Posted: Mon September 25, 2023 2:57 am
I just did two 45 second wall sits, with around a 30 second break between them. The first felt worse.
Thanks,
Thanks,
Re: leg days
Posted: Mon September 25, 2023 3:35 am
soy gay96583UP wrote:pretty fantastic these daysspike wrote:jolly and gaylennytheweedwhacker wrote:How is your core?96583UP wrote:i just bike ride, like 5-10 miles per day
and skip the rest of this BS
i don't do weights though
only bruce lee exercises (chinups, pushups, situps, legups)
so the bike rides are fine enough to maintain balance
weights are for perverts
i do a variety of situp types and leg lifts to work all areas
when i do chinups I rock legs back and up into leg lifts with them
i must be one with the force of the universe
not against it
Re: leg days
Posted: Mon September 25, 2023 2:12 pm
435 5x2, 1x5 on Saturday
Re: leg days
Posted: Fri October 13, 2023 5:58 pm
405x10 this week. Plus a couple deficit triples @ 355 on the way back down.
365x3 405x3 445x6 last week.
455xamrap next week.
Currently, my calculated 1rm is 540, I'm looking forward to trying to make that my actual 1rm soon.
365x3 405x3 445x6 last week.
455xamrap next week.
Currently, my calculated 1rm is 540, I'm looking forward to trying to make that my actual 1rm soon.