Pretty much an SGDL with a shrug/calf raise at the top
Huh, that’s interesting. So basically a stiff leg pull? I think I’ve seen Weightlifters purposely do them, but I can’t recall who or why.
Also I’m loving all of this volume and hard work, I can always expect ball busting work in this log.
Another question though: since you are doing calf work, have you noticed any benefits for your lifts? I’ve heard calf work is beneficial for knee health, and my own calves have really started taking off after I started Weightlifting. I’m considering really high quantities of calf work the next hypertrophy cycle I do because they’re basically the only muscle (aside from pecs) that get neglected by me, and they are probably important for something.
Maybe? I do it as a normal SGDL then as I lock out explode onto my toes and shrug hard.
With calf work, I haven’t noticed any marked improvement in other lifts I would attribute to the calf work. They may have grown a bit, but that’s about it.
Also, thanks for the kind words @Destrength
Being good looking is always a benefit. It’s not fun being that guy who looks like they never do leg day even though every day is leg day.
What are your meet plans these days? I am waiting until I can get a qualifying total in Weightlifting, though I might casually do a meet with my uni’s powerlifting team for fun if they end up being chill people to hang with. I kinda want a 1500 total/400+ bench.
It is a Snatch Grip Dead Lift. Not a SLDL.
Due to the widend grip you start with the hips a bit lower, thus getting more Quad involvement.
The twist is finish with almost like a High Pull or as Mark says more of a Shrug and exploding on the toes. So you get more Quad, More Calves AND Traps aside from all the benefits of the DL.
I’m trying it out a couple of cycles.
Mark has a video a couple of replys up in the tread.
LMAO this is so me
@Destrength I’ve got a meet at the end of October. Jeez, I’d like a casual 1500 total and a bench over 300!
I think the leg thing is down to TUT honestly, or at least in most cases. What you do has metric shitload of volume but not a whole lot of TUT, so you don’t get as much growth as you might otherwise. I don’t do that much volume, but what I do gives me enough TUT to grow. Except my calves, the pricks.
So next week when I start my mass gain cycle I’m thinking about incorporating cable crunches. I’ve never really given them a chance but you like them hey?
Question: standing or kneeling?
Dunno, I’ve got a 495 squat that is due for a PR, 525 deadlift that I did forever ago, and my all time bench was either 370 or 380 while I was lighter. I am thinking I could do 550 with a low bar and wider stance with chucks (wishful thinking but my current style is hard), and a 550 deadlift, and if I am lucky a 400 bench.
I may be a little bit too optimistic though, it depends on how where I am in my programming.
And yeah, definitely TUT. My legs have grown, but not to the freaky levels you’d expect. In my experience my quads thrive on high reps.
In everyone’s experience. You’re probably good for all those lifts with a month or so of getting reacustomed to your strongest style of lift. I’ve found bodyweight lunges a great way to build quads, and easily recoverable. Try 50 reps per leg once of twice a week in one set. Then drop to 25 reps per leg in one set but pause with your knee just off the ground for a second or two each rep.
@Irishman92 kneeling with bands, standing with cables. For standing, lean against the weight tower and keep your feet about a foot forward.
What is the reason to check your weight every day? You have a goal to reduce or increase it or just for your information?
A bit of both. Mostly to make sure it doesn’t increase too fast, also so I get a general idea of how it fluctuates.
Woke up looking what seems to be currently normal. Didn’t get around to weighing myself, I’m saying between 189 and 191 lbs somewhere.
First early morning training in a while, and feeling oddly perky despite a majorly shit sleep. Over eight hours probably woke up four or five times.
Ended up going back to bed, so tainined at a more civilised hour.
Today’s training
Lazy lifter plus shoulders
Bench press
TM is 225 lbs
Work up from bar in 22 lbs x3-5 to 60%, 20 pull aparts between sets
3x154 lbs, under 6 RPE - felt light
3x181 lbs, under 6 RPE
1x203 lbs, under 6 RPE
6x225 lbs, 9 RPE - pauses weren’t exactly long, but the bar felt like it moved really well
Incline press 3x8x154 lbs, 7-8, 8 and 9 RPE - these have been OK, but I don’t think my shoulders are a big fan. They won’t be back for a while.
Supersetted strict BB rows/single arm DB press
Rows 3x15x154 lbs, last two sets rest/pause
Press 3x10x45 lbs
Back had an amazing pump after this
Rope lat pulldowns
3x15x77 lbs
Bis/tris giant set, 60 second rests
BB curls 3x15x50 lbs
BB JM press 3x20x50 lbs
Last two sets rest/pause
God damn you get some volume in brother!
Just curious - - how long do you rest between sets? That can make a major difference in the length of your sessions. You get some good work in just like I used to do but I found my sessions getting a bit too long. I set my watch for 1 minute. When the time is up I get myself set up and get back to work. I’d say I’m always between 60-90 sec rest.
Woke at 191.2 lbs but looking tighter than I have in a while. The exta calories and higher carbs might be working. The wake weight is vegetables. I ate a ton yesterday.
@Frank_C it depends. I don’t time apart from the bis/tris sets or calves, and then it’s generally a minute or 30 seconds. For backoff and assistance sets I usually wait for my breathing to just normalise or at least slow down. For main lifts I’ll wait until I’m good to go. Usually I train for two to two and a half hours - although that includes interaction with other people. All on my own it’s closer to two hours, maybe a shade under.
My F6 is in the mail, so I’m excited. I should have it tomorrow or the day after. I’m considering giving it a shot on Monday. If I knew for sure I’d have it tomorrow if squat tomorrow and then bench with it Friday to get a feel and not put it back on until the week after next.