I don't like using DB's for DL's either. It's just weird getting the weight over the right path. The exception is single leg (something worth looking into). If you don't mind them though, have a blast.
It's up to you, how you want to progress. I'd consider spending most of my time doing single leg work for a while. Hip thigh extensions until you want to die (sets of 30), high rep step ups (15 reps until you want to die), single leg DL's (until you want to die), and HIIT (if you're doing HIIT anyway) would be on the list of things to do...often.
Once you get your conditioning strait and at nice strong ass, some of the more fun stuff ought to work itself out.
Hip thigh extensions until you want to die (sets of 30), high rep step ups (15 reps until you want to die), single leg DL's (until you want to die), and HIIT (if you're doing HIIT anyway) would be on the list of things to do...often.
Once you get your conditioning strait and at nice strong ass, some of the more fun stuff ought to work itself out.
I think I'll just take your advice. Te honest, I don't feel I'm REALLY ready for DL's. I'm afraid I'm going to injure my back. Sooo, I'll be performing some of these suggestions for sure. The only one I'm unfamiliar with is the hip thigh extension. I'll google it.
Legs got nice and warmed up today! Squat is moving up. Funny how the squat doesn't touch my back. Not afraid of the squat AT ALL. Even got a nice comment from a guy in the next rack on my form. It's a GOOD monday.
Well..I didn't do any hammie work this morning. I need to put together a plan of attack. But I've been working my butt of and no time for planning anything. Dreaded work! So..I just went forward with squats, bench..etc..
Squats
1x8x45
1x8x105
1x8x135
1x8x155
3x8x175(actually did 7 on the last set) killer...
2x8x135 Front Squats KILL-RRRR
Bench
1x8x45
1x8x105
3x8x135
Chins
2x8xbw
Swam 30 minutes
A decent workout over-all. I feel like I'm building up my strength gradually so I am happy with my slow but sure progess. The poundages don't reflect all my progress. My rests were shorter between all sets this morning.
The squats felt fantastic. I really felt I could have dropped on another 20# and hit 205 but I'm trying to be patient and not re-injure myself. I'm making progress on the squat. However, my bench was weak. I think because I had to hit chins/dips before a rack came open for squat/bench. Anyway..disappointed with my bench but a great workout over all. I hit lap 8 swimming and really felt good.
fantastic workout there bud, looking strong! grrrr.
Oh thanky thanky bro. That means a lot coming from you Gob. It's hard to hold myself back from throwing a lot of weight into my squats. I'm anxious to throw 4 quarters++ on there!!
It's funny..I have not seen ANYONE doing squats there. And there are some big mo fo's in that gym that have obviously pumped some iron for a while. Never seen a deadlift either. Wassup with that?!
I'm hitting it again today cuz of schedule...I wanna squat some more but I'm not. I might do some deads..light ones...and work my back, do some HIIT and Swim. Still haven't purchased NROL or anything yet. But making progress..so who gives a shit.
I know what you mean. So far it hasn't been an issue but "the posse" is in the power cage on squat day doing curls. WTF?! Deadlifts are a myth...no one does them. I've HEARD of a guy who saw a guy that said that his brother did a deadlift...never seen it with my own eyes though
I know what you mean. So far it hasn't been an issue but "the posse" is in the power cage on squat day doing curls. WTF?! Deadlifts are a myth...no one does them. I've HEARD of a guy who saw a guy that said that his brother did a deadlift...never seen it with my own eyes though
LMAO
Yesterday there were 2 guys occupying the 2 only racks. They set up camp..which is fine..but they would work a little and then walk off..go talk a while..do some leg curls...etc...take forever between sets (bench press). One of them dissappeared..I looked everywhere. He had left the bench and weights as he left them. I figured he was all done so I pulled everything out and started squatting..he comes strolling by giving me the eyeball. He was out on the friggin catwalk walking laps! BS If your gonna use the rack..use it or lose it. (I figure I can out run him)
Intended on doing HIIT last but no rack available soo..
HIIT - Did 20 minutes worth at "balls to the wall" effort and it spanked me pretty hard. I was sweating like a pig. (over share?)
3:1 intervals for 20 minutes - 4 total sprints.
Still no rack available. Was hoping to do some deads in the rack ..(no place other than the racks available to set up for deads here)
Performed a short farmers walk with 45# DB's at the end I tried a few lunges but the 45's proved a little heavy for me after the nice walk.
BO DB Rows
1x8x35
1x8x40
1x8x45
Seated Military Press - DB
1x8x30
1x8x35
1x8x40 (form started to fail me on the last reps here) these are tough for me.
I did 1x8xbw of unplanned chins. I can't go to the gym without grabbing a few chins. Me and chins...we're just like that.
Still no rack. I went swimming.
Swam a bodacious 14 laps without a stop.!! Let me be the first to pat myself on the back. Really..it felt nice. I realized after stopping..if I'd have just pressed through 2 more laps I would have had a full mile! But I was starting to cramp up on my left side (lat). Oh well.
Swimming was the best part of the day though the HIIT really fired my legs/glutes up. Sprints are awesome.
Lifting sucked ..but all in all a good workout. I have a few new sore spots from the military presses which are a new move for me.
Looks like a great overall workout. Good job on the swim, I think you should go for the full mile next time!
I have witnessed the mythical deadlift in my gym. Probably only 3 or 4 guys in the last year since moving to my new gym. Squats are fairly common, but parallel or below squats with any decent amount of weight, those are never seen.
As far as I'm concerned, if you are using the rack, then you should be using it. Not walking around the gym doing who knows what. If those guys walked away and were nowhere to be found, you had every right to take the rack.
Looks like a great overall workout. Good job on the swim, I think you should go for the full mile next time!
I have witnessed the mythical deadlift in my gym. Probably only 3 or 4 guys in the last year since moving to my new gym. Squats are fairly common, but parallel or below squats with any decent amount of weight, those are never seen.
As far as I'm concerned, if you are using the rack, then you should be using it. Not walking around the gym doing who knows what. If those guys walked away and were nowhere to be found, you had every right to take the rack.
Thanks PBJ! If anyone gives me any flack about grabbing an open rack..I'll tell em my friends on the internet will whip their arse.
DB Inc. Seated Curls (first direct bicep work I've done..in..I have no idea..years and I sucked at it)
1x8x20
1x8x25
1x8x30 (I was trembling like a little school girl so I went for a swim)
SWAM 1 MILE - 16 laps - 800 meters non stop and had plenty left in the tank
You seem to really have found your stride man. Ride it out. You're going to blow yourself away with the gains you're going to make in the next few months. It's going to be awesome!
You seem to really have found your stride man. Ride it out. You're going to blow yourself away with the gains you're going to make in the next few months. It's going to be awesome!
Ahhh thanky thanky thanky! Simply LOVE squats!!!
I'm gonna end up the opposite of a lot of guys I know if I'm not careful..I have a buddy that has a huge chest/arms/shoulders but bird legs. What if I end up with huge stems and lil bitty arms
On second thought..I don't think I've EVER seen that before. Wonder why?
Darn it. I have one of those red X's instead of a picture here. Pesky firewall at work. I'll have to make sure and look at that from home Lisa.
I guess I could do worse than being compared to a dinosaur.
Good to see you posting again BFG!
And an honor to have you browsing my log Lisa.
Just fyi. My most recent goals are to shed body fat while retaining muscle. I'm really not doing much different in the gym. I'm paying close attention to what goes into my mouth. It's slow go. It's that last little bit of fat that I haven't lost in...uh...well 20 years.
The pool I have been swimming in is only 25 yards long. So I haven't been swimming nearly as far as I thought when doing laps. I said I did a mile in my last workout. This pissed me off ..so I swam a mile.
35 laps, 25 yard pool. It's a mile and I had plenty left in the tank but ran out of time to lift..so I'll be lifting today (tuesday, 24th)
And no cracks about guys not being able to judge distance...:p
Stats - I weighed in today at 174. I was around 178 a couple of weeks ago (week of rest and working in Minnesota eating out all week) So maybe I have trimmed off some of the fat I piled on.
Did it in 30 minutes. I don't know if that's good bad or ugly. Anyway..was refreshing but will be letting my shoulders rest through the weekend. No more swimming this week.
Squats are still progressing nicely.
Those are some nice increases from the last workout.
And I'm glad to see that you worked out your swimming distance issues. I'm not much of a swimmer, but a mile in 30 minutes sounds pretty good to me.
Thanks for noticing the squats man!
Again, I felt like I could go heavier..but patience is a required virtue in lifting. (I keep reminding myself!) Wan't want to go too heavy too fast. Already have the next squat session planned.
105, 135, 155, 185, 155, 205, 155, 205, 155, 135
Think that's too much volume? Sets of 8..that's 80 reps..but really just 72 reps at a "working" weight. ??
I really need to start concentrating on my bench. It's not moving at all. I don't "like" benching as much as I do squatting though.
Look at it this way. Until you get to 75-80%...it's a warmup, they don't count. Fuck them, their momma, their kids, their ugly wives. After 75-80% then you need to pay close attention to what you're doing. So in your case (assuming you can hit 205x8)
1RM = 255
Weight you care about = 191-204
Anything below that us bullshit, ignore it. Lift 2-3 sets at that weight at those reps and you're golden. Next week your total lbs at THAT total volume (or less volume, more weight) needs to be more.
Example you do two sets
1 @ 191
1 @ 200
The next week you could do
2 @ 191 (or more reps)
1 @ 200
or
2 @ 200
or
1 @ 190
1 @205
Look at it this way. Until you get to 75-80%...it's a warmup, they don't count. Fuck them, their momma, their kids, their ugly wives. After 75-80% then you need to pay close attention to what you're doing. So in your case (assuming you can hit 205x8)
1RM = 255
Weight you care about = 191-204
Yeah, I hit 205 for 8 reps. I admit that the last rep I paused prior to it. And it was a biotch. But I hit em.
and..I never thought of it that way. That does help. So.....3 sets in that range...hmmm. You know..I haven't been doing that much when I look at it this way.
Sheeite.. It's like the swimming pool all over again.
Anyways...I'll keep that in mind going forward. This helps Gob. Thanky.
no problem, keep in mind (as well) that the warm up shouldn't negatively effect your work set. If you're tired by the time you start your "real" work then you did too much. Notice that this is 8RM world here, if you were doing 1RM or maybe even 3 things would be a little different. You're looking for 2-3 sets in that range, don't be afraid of only doing 2.
It's a GOOD monday.
..(no place other than the racks available to set up for deads here)
these are tough for me.
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