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Old 02-05-2014, 02:26 PM   #271
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Squats.
5 x 80kg
5 x 90kg
5 x 100kg
8 x 60kg x 3
8 x 50kg x 2
After this I learnt how to do stiff-legged deadlifts correctly and did about 6 sets.

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Old 02-05-2014, 08:23 PM   #272
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Originally Posted by mrbrown55 View Post
Squats.
5 x 80kg
5 x 90kg
5 x 100kg
8 x 60kg x 3
8 x 50kg x 2
After this I learnt how to do stiff-legged deadlifts correctly and did about 6 sets.

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Those will leave some DOMS.
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Old 02-06-2014, 02:13 PM   #273
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Those will leave some DOMS.
No crap. I get DOMS from people even mentioning SLDL.

Let me know how you feel tomorrow mrbrown and nice work!
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Old 02-07-2014, 02:01 AM   #274
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No DOMS to speak of gentlemen. The hamstrings feel a bit used but certainly nothing special. Just as well as I have hill sprints to do tomorrow.

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Old 02-07-2014, 07:10 AM   #275
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Instead of pullups you could do rack chins. Instead of dips you can do close grip bench or bench dips. You can get strong as hell using only a barbell and compound multi joint movements.

After learning the sldl, if it hits your low back to hard Romanian deadlift is similar just less lower back involvement. The bar just tracks up and down your leg instead of slightly in front of you.

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Old 02-07-2014, 02:58 PM   #276
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Will keep that in mind thanks. I do all my benching close grip anyway. It feels more comfortable.

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Old 02-09-2014, 12:02 PM   #277
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Had to bench and deadlift on the same day today.
Bench.
3 x 62.5kg
3 x 72.5kg
5 x 80kg
10 x 60kg x 2
8 x 70kg
6 x 70kg
5 x 70kg

Deadlift.
3 x 120kg
3 x 135kg
3 x 150kg
5 x 100kg x 5

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Old 02-11-2014, 03:17 PM   #278
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Press.
3 x 47.5kg
3 x 55kg
3 x 60kg +1 after a rest
5 x 50kg x 3
10 x 40kg
8 x 40kg then barbell rows up to 5 x 75kg

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Old 02-12-2014, 03:48 PM   #279
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Squats.
3 x 85kg
3 x 95kg
5 x 105kg
5 x 90kg x 2
5 x 80kg x 2
5 x 60kg

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Old 02-14-2014, 11:23 AM   #280
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Bench.
5 x 67.5kg
3 x 77.5kg then I hit 2 singles leading up to my working set of 85kg because I was in the gym completely by myself and wasn't 100% confident about lifting it safely as 77.5kg felt heavy.
1 x 80kg
1 x 82.5kg felt okay so I went ahead and...
3 x 85kg this May very well be a PR as I am adamant that those sneaky bastards in the shitty commercial gym were using 15kg bars.
5 x 75kg
5 x 70kg x 2
5 x 65kg x 3


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