G4E's Workout log

You should be rotating exercises on DC's program. I see you doing the same workouts.
 
I think most DC guys would tell you to put the sldl after squats.
 
Can someone inform me on SLDL? Not sure as to what that means. Also, does anyone have a "short" article on DC training. I tend to get frustrated reading long articles...lol.
 
mpresiv said:
Can someone inform me on SLDL? Not sure as to what that means. Also, does anyone have a "short" article on DC training. I tend to get frustrated reading long articles...lol.


Instructions
Preparation

Stand with a shoulder width or narrower stance on shallow platform with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with a shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position.
Execution

With knees straight, lower bar toward the top of the feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.
Comments
Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift keep arms and knees straight. Keep bar over top of feet, close to legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch throughout hamstrings and low back. When finished with set, dismount by lowering weight with knees bent and low back straight. Full range of motion will vary from person to person. Those with less flexibility may not even need to stand on platform. See Dangerous Exercise Essay. Also see Straight Back Straight Leg Deadlift.
 
SLDL-short for Stiff leg deadlifts ;) As for short articles on DC training...there isn't any lol. I'm pretty sure I can sum it up in a pm though ;)
 
buffness said:
SLDL-short for Stiff leg deadlifts ;) As for short articles on DC training...there isn't any lol. I'm pretty sure I can sum it up in a pm though ;)

Cool...if you dont mind, hit me up
 
Thanks, i'll check it out. I know a lot of people train with that method. I'd like to learn more about it.
 
irongirl said:
No, squats are done last. I train DC style so I know :)


Yes, I know they are. But don't they also say you shouldn't put SLDL on same day as squats? I can see if you're doing leg curls and squats, but doing SLDL and then squats. Maybe I should quit lifting because that too much for me.
 
kclifter said:
Yes, I know they are. But don't they also say you shouldn't put SLDL on same day as squats? I can see if you're doing leg curls and squats, but doing SLDL and then squats. Maybe I should quit lifting because that too much for me.
ok one more time.............

here is the breakdown of what DC laid out

Workout 1
CHEST:
SHOULDERS:
TRICEPS:
BACK WIDTH:
BACK THICKNESS:

Workout 2
BICEPS:
FOREARMS:
CALVES:
HAMSTRINGS:
QUADS:
 
goes4ever said:
ok one more time.............

here is the breakdown of what DC laid out

Workout 1
CHEST:
SHOULDERS:
TRICEPS:
BACK WIDTH:
BACK THICKNESS:

Workout 2
BICEPS:
FOREARMS:
CALVES:
HAMSTRINGS:
QUADS:

Yes I know quads are done last. But I also think that DC would also say that he wouldn't put SLDL on same same as squats. I'm pretty sure that I've read where DC guys have said if you do put them together, then they would put SLDL last. Only way of knowing would be to put the question out there for In-Human to answer. He's the man when it comes to DC training. If I'm wrong then I'll shut up.
 
Yes I know quads are done last. But I also think that DC would also say that he wouldn't put SLDL on same same as squats. I'm pretty sure that I've read where DC guys have said if you do put them together, then they would put SLDL last. Only way of knowing would be to put the question out there for In-Human to answer. He's the man when it comes to DC training. If I'm wrong then I'll shut up.

Maybe you are right. I just do the program as it's laid out, in that order, regardless of what I do. So if you're right, I guess I'll shut up ;) Personally I think that everyone can (and does) tweak this program just a little to suit themselves. Now I might get a slap on the wrist from IH or DC for that, but.....
 
Quote:
Originally Posted by goliath23
Hams go before quads


The exception is if you do SLDL for hams then you may do them first,.... personally I like that route.

That was from someone trained by DC.
 
personally I aint gonna argue about it..........I am liking what I am doing and I am not about to ask IH anything..........
 
goes4ever said:
personally I aint gonna argue about it..........I am liking what I am doing and I am not about to ask IH anything..........


If it's working for you and you're getting stronger on both then I would keep doing it that way.
 
goes4ever said:
personally I aint gonna argue about it..........I am liking what I am doing and I am not about to ask IH anything..........

I don't think it really matters. Some people are better doing quads first. That would be my personal perference. Overall, it's about what you are able to grow with. Maybe a session that has SLDL you would do last etc.
 
ok today felt pretty decent........

tricep pushdowns
100 x 10
125 x 10
145 x 15 workset

rack deads
135 x 10
185 x 8
225 x 7
275 x 5 my best so far, like I said before I am having trouble with these, no leg drive

bench
135 x 10
185 x 8
225 x 7

DB shoulder press
35's x 10
50's x 10
50's x 9

V-bar pulldown
100 x 12
150 x 10
200 x 7
 
Nice workout, congrats on the new PB with Rack Deads!

I noticed some talking about the DC leg exercise order earlier on - IH is having me do quads before hams on squat and hack squat days... on leg press day I do my quads last... So what you are doing is just fine "officially" ;)
 
goes4ever said:
ok today felt pretty decent........

tricep pushdowns
100 x 10
125 x 10
145 x 15 workset

rack deads
135 x 10
185 x 8
225 x 7
275 x 5 my best so far, like I said before I am having trouble with these, no leg drive

bench
135 x 10
185 x 8
225 x 7

DB shoulder press
35's x 10
50's x 10
50's x 9

V-bar pulldown
100 x 12
150 x 10
200 x 7


Nice job. Really I dont think you really want any leg drive with rack deads. It's more usually just a small portion of the lift. Maybe just your lower back is getting over trained?
 
Nice job. Really I dont think you really want any leg drive with rack deads. It's more usually just a small portion of the lift. Maybe just your lower back is getting over trained?

same thing I was thinking. There shouldn't be much leg drive while doing rack deads..
 
seems hard to get them started, how is it that some people can lift more with rack deads?
 
SLDL
135 x 10
185 x 10
205 x 8 (+1 rep from last time)

Box Squat
135 x 10
205 x 10
260 x 8 (+5lbs from last time)

Standing cable curl with straight bar
75 x 10
95 x 10
100 x 10

hammer curls
35 x 10
35 x 10

extreme stretches
 
goes4ever said:
seems hard to get them started, how is it that some people can lift more with rack deads?

Smaller range of motion. If you get time let me see a clip of your rack deads. Maybe you are doing just fine.
 

New Posts

Trending

Back
Top