leg day - comments you mofos

Discussion in 'Fitness & Nutrition' started by Leo95SE, Feb 15, 2006.

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  1. Leo95SE

    Leo95SE The OMINOUS one

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    this was tonights workout. really sluggish day, so it felt like the volume wasnt there on top of just being out of it.

    Deads
    warmup
    6,4,2,8 (relatively heavy)

    Squats
    2x8 (not too heavy, more for depth and form)

    GHR
    4x8 (bw)

    Leg Extensions
    2x10 (relatively heavy)

    finished off with some light shoulder laterals.

    im basically doing a heavy leg day, heavy bench day, then a lower/upper speed day, then a supp day for shoulders and back. if i cant get 4 workouts in a week, the 4th day carries over and the cycle repeats.

    ive noticed that even with this routine, if i go really heavy one week on max lifts, the following week i just cant perform, so, like today, even my heavy lifts are off from the prior week. reading up on thibedeau (sp), this seems to be why he has a heavy/moderate split.

    am i the only one who cant 'max' every week?
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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  3. Leo95SE

    Leo95SE The OMINOUS one

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    insightful
     
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    It's just something I've gotten used to to be honest. How long have you been doing this routine type thing? Also, are you just alternating between pulling and squatting heavy each week?

    I've backed off on going all out for most of my ME movements and just stick with 3s and 5s or go to a heavy single, then back of for 3x3-5. I can hit my speed day harder when I'm doing that. If I go for an all out max, then I gotta back off a little bit on speed day.
     
  5. Leo95SE

    Leo95SE The OMINOUS one

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    whats something youve gotten used to??

    it depends how i feel ,but yes, one week is a heavier dead day, next week would be heavy squat day. on heavy dead days i always squat, even if lighter weight. on heavy squat days i sldl heavy, but no pulls.

    im still trying to work speed days better. i guess i just have to keep increasing the weight till theres no more speed left. i only do a squat variation and incline or flat bench though, rest of movements are regular.
     
  6. Leo95SE

    Leo95SE The OMINOUS one

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    thanks for all the comments. you guys rock
     
  7. ChaCha

    ChaCha Active Member

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  8. Grouch

    Grouch Guest

    404 volume not found.
     
  9. Leo95SE

    Leo95SE The OMINOUS one

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    what do u recommend i add?
     
  10. Grouch

    Grouch Guest

    2-3x as many squats.
     
  11. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    Personally, I feel like total shit bordering on overtraining when I do squats and dl's on the same day. Also, especially if it is leg day, emphasize squats more.
     
  12. Leo95SE

    Leo95SE The OMINOUS one

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    you are a brave soul. not gonna happen on a heavy dead day :(
     
  13. xpinchx

    xpinchx hes got a nice cock, on the thin side but its stil

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    Squats 3x a week FTW.
     
  14. chizzle

    chizzle New Member

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    My leg day is today :noes:
     
  15. Leo95SE

    Leo95SE The OMINOUS one

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    it was a deadlift day. squats were for form and a little muscle memory reminder to the ol wheels.

    legs are 2x/week for me, one heavy one speed. heavy days get alternated every other week with squats and deads.

    on the speed day i still do heavy lunges or bulgarian db squats.
     
  16. Phineas Q Stork

    Phineas Q Stork Active Member

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    Whats your typical speed day look like for lower
     
  17. knucks

    knucks Active Member

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    :ugh:

    i try to do calves 2x a week
     
  18. Leo95SE

    Leo95SE The OMINOUS one

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    b/c i dont have the time, i do upper and lower speed on the same day.

    - speed leg (either 10 sets box, or 5 sets oly and 5 sets wide), followed by 1-2 sets of 2 with heavy weight.

    - speed flat bench or incline, followed by 1-2 sets of 2 with heavy weight.

    that completely fucks with my chest. for legs, it feels good, but bench, the weight almost drops on me. hate that.

    - lunges or bulgarian lunges or step ups (heavy)
    - skulls or tates or extensions, whichever i didnt do on heavy day.
    - GHR (been trying to work this twice a cycle)
    - calves (sometimes)
    - if i have it in me, cg bench, and sometimes superset with db curls (i never really directly work bis)
     
  19. Phineas Q Stork

    Phineas Q Stork Active Member

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    I've got a few quick suggestions that you could try out and see if it works, take them as you may

    I'd only work up after your speed squats every other workout at the most, maybe even every 3 workouts. Dont work up if you squatted heavy previously in the week. If you are pulling heavy, I wouldn't squat on that day regardless of the weight.

    Do you do good mornings or 45 degree back raises? Is the GHR an actual glute ham raise or is it a back raise type thing?
     
  20. Leo95SE

    Leo95SE The OMINOUS one

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    good questions. :)

    everything is variable obviously. last week was a really heavy week, and my body feels it this week, so volume and weight are a bit lower to help recover. today felt better than the rest of the week, so next week should be back on par.

    squatting after pulling really isnt taxing. im only squatting 225-275 or so on those days, mostly to help with depth and stuff.

    i do heavy GMs on squat days, normally warm up with GMs, heavy squat, then heavy GM. on occassion ive done strictly GMs, but dont think i benefit from them alone, b/c i cant squat for shit if i do them as a primary lift. also, ive got SLDL pullthrough and ghr to complement the squat, so its not too much of a concern. again, though, if i feel like it for that day, i do it. important to remember is repetition sucks, so i like to enjoy myself at the gym by changing things.

    GHR is the real deal :) hard as shit. its like instant hammy cramp with every rep. lol
     
  21. Leo95SE

    Leo95SE The OMINOUS one

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    yesterdays workout. i bet now youll say its too much. :/
    on DL days, i cant sustain the volume, it wipes me out too much.


    Squats
    wide stance, hit depth
    225x5
    275x5
    275x5
    295x5
    315x5
    315x5
    325x6 (narrow stance, oly)

    Good Mornings
    (pl style)
    225x6
    225x6
    185x6
    185x6

    Leg Press
    450x8
    540x8
    630x8
    630x8

    GHR
    BWx8
    BWx8
    BWx8
    BWx8
    (most with pause at top)

    Calf Press
    (deep stretch and pause at top for all)
    300x8
    300x8
    300x8

    DB Lunges
    50x6
    50x6

    Leg Extensions
    185x8
    185x8
    185x8
     
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