Legs Thursday 4/12/2008

Deadlifts
Warm up
135lbs x 5
225lbs x 5

Work sets
315lbs x 5
405lbs x 1
425lbx x 1
475lbs (failed attempt)
425lbs x 1
315lbs x 8

Leg curls
5 plates x 12
5 plates x 12
5 plates x 8 drop set to 4 plates x 4
4 plates x 13

Calf presses
315lbs x 20
Full stack x 25
Full stack x 20
405lbs x 20

Standing calf raises (per leg)
BW + 50lbs x 15
BW + 50lbs x 15
BW + 35lbsx 15

Comments:-
Had to lay off leg extensions, quads were still sore from last week's leg workout. Funny, I failed the 475 pounds deadlift possibly because I overdid the warmup sets. Stay tuned, will try again in 2 weeks time.

Not yet.

Yep! ^^;;

Yep.

Yep!

I'm on a tight schedule these few days. Skipping chest and back today. I might do legs tomorrow.

Sigh... for goodness' sake, lol. Just go back a few pages. My past chest workout is there. Don't just read updated posts.

Bodybuilding seems to work in opposites. Close grip works upper lats, wide grip works lower lats and hammer grip does wonders for thickness. I don't like BTN pulldowns.

Does shit for mass. Useless. You can't use much weight.

3-4. Your call.

This is what my training partner accomplished after 2.5 months of HVT:-

Deadlifted 225lbss12 times

Deadlifted 345 lbs on his first 1RM attempt :-





HVT makes you strong too. =P

He gets it up with his own unique style of deadlifting. No joint pain, no lower back pain, smooth ascent. So called strength trainees usually diss HVT saying it's not an effective strength program. I guarantee you he will hit close to 400lbs pretty quick. I get it up my way too:-




This post has been edited by darklight79: Dec 10 2008, 10:18 PM

It's a weightlifting belt around my waist. I didn't use it initially but when my poundages started climbing up in the squat and deadlift, I needed it for support. I don't want my waist to stick out so much.

Not really, that's the weird thing. One of the old strongman legends, I'm trying to google up his name; had that same unique deadlift form and he never had lower back or postural problems. And he was one of the first few in the world to deadlift close to 800-900 pounds. I tried to make my gym partner do it with so called "proper form" but he experienced pain. Some people are built differently in body structure. It seems to suit him, why not?

SLDL = stiff legged deadlift, more for hammies. I don't really recommend it. There are better bb'ing alternatives such as the leg curl.

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Added on December 10, 2008, 10:50 pmYou're right. But see above post. I already replied to wallpaper's similar concerns. Well, people like my gym buddy's body structure is built very differently. These people are on in a million. Lemme google up that strongman fella's name who lifted in that similar way. I'm still having trouble recalling his name. He was a farmer, there's a pic of him in black and white deadlifting. Maybe you can help me. I tried googling deadlift strongman legends, etc. Still can't find it.

This post has been edited by darklight79: Dec 10 2008, 10:50 PM

Bingo! Bob Peoples!!

To those who never saw the most recent post.

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Added on December 10, 2008, 11:18 pmI do those also. I do all three for variety. I alternate them every shoulder workout. =)



This post has been edited by darklight79: Dec 10 2008, 11:26 PM

Shoulders 10th December 2008
Workout time: 45 mins with 2 partners

Smith machine shoulder presses
Warm up
115 lbs x 12
115 lbs x 12

Work sets
205lbs/90kgs x 10
205lbs x 9
185lbs x 10
155lbs x 12

Dumbell shoulder presses
50lbs x 14
50lbs x 12
50lbs x 11
50lbs x 10

Cable lateral raises
30lbs x 12
20lbs x 12
20lbs x 10
20lbs x 11

Cable rear delt pulls
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 10

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Added on December 10, 2008, 11:29 pmNp. Like I said, very very very few people in the world can pull those deadlifts like Bob Peoples. Heck if you and me tried that style we'd end up in the orthopaedics ward.

Apparently that style suits my friend.

This post has been edited by darklight79: Dec 10 2008, 11:29 PM

Heh... I'm 86kg. Those Smith presses were 90kg. More than bodyweight. I'm gonna try 95kg next workout or maybe i should start with db's first instead to avoid a plateau. I don't want to lose the momentum.

I dunno man. My right shoulder had a bit of a problem ever since i started the flat barbell bench press. I've always considered it an ego exercise and I still will. But then it's fun to do it once in a while. But it feels better now. Maybe cos I laid of weighted dips for a while.

You didn't read the last few posts or see the pics of Bob Peoples didn't you? He is built differently from you, me, that guy in the vid and almost everyone else on LYN. He is able to deadlift that way differently from you, me, that guy in the vid and almost everyone else on LYN without any risk of injury. Lol.

Ok, time to edit. I was in a bad mood earlier. Look, I never said my friend's form is perfect. I never said it is the correct way to deadlift. But he is built differently. Differently from you, me and 99% of the people on this board. Get that into your head first, this is important. Which is why people like you and me HAVE to use the accepted deadlifting methods.

We cannot follow his deadlift style, nor can we follow Constantine's or Bob's and no, both of these individuals mentioned deadlift differently, i'm too lazy to explain or take a pic of Bob's backside when he's deadlifting.



This post has been edited by darklight79: Dec 11 2008, 12:59 PM

Nah, I'm not overtraining. I just think the traditional flat barbell bench isn't suited for me. =P

It took a while but it was a pretty feel good accomplishment.

Your "joints are creaking" during isolation movements probably because you are using way too much weight. Do you know I use only the 25's or 30's for dumbell lateral raises? My heaviest was the 40's. You're not meant to go heavy on iso's and seriously, ditching lateral raises is the worst mistake you can do. It directly adds width to you shoulders. Most shoulder pressing movements hit mostly the medial, anterior and maybe posterior head but not much of the lateral delts. Lateral raises do that.

What do i recommend? Scroll back a few pages for my shoulder workout.

115kg is good. Keep doing it every 2 weeks and you'll catch up.

Legs 11th December 2008
Workout time: 55mins with 2 partners

Squats
Warm up
115lbs x 12
115lbs x 12

Work sets
345lbs x 3
295lbs x 8
225lbs x 10
225lbs x 10

Leg curls
6 plates x 12
6 plates x 12
5 plates x 12
4 plates x 14

Leg extensions
275lbs x 12
Full stack x 10
275lbs x 12
260lbs x 12

One legged standing dumbell calf raise
BW + 50lbs x 15 x 4

Heh..... "instinctive training". I'm not fussy about warm ups. It depends on my moods.

Heh... yeap. You too eh? The potential injuries just aren't worth it going too heavy.

Chest 15th December 2008
Time taken: 50 mins with 2 partners

Flat barbell bench press
Warm up
115lbs x 12
135lbs x 10

Work sets
275lbs x 5
255lbs x 3 drop set to 235lbs x 3 drop set to 185lbs x 3
225lbs x 5 drop set to 200lbs x 3 drop set to 185lbs x 3
185lbs x 8

High incline dumbell bench press
50lbs x 14
50lbs x 12
50lbs x 10
40lbs x 15

Machine chest press
225lbs x 12
210lbs x 12
195lbs x 10
180lbs x 10

Cable crossovers
80lbs x 10
60lbs x 12
50lbs x 12
50lbs x 12

I do them on arms' day. 3 exercises should be enough around 3-4 x 15-20.