Originally Posted by Buck
I just went 2 min on full rest and 30 sec on short rest, let me know if I should change that. I actually went with your 4 day split lew, I figure that it's going to show results a lot quicker, and I'll get stronger faster, and I get the benefit of going 4 days a week and getting my mind off shit for at least an hour 4 times rather than 3.
Here are my very n00b numbers, but I want to write this down so I can track my progress.
Squat - 3 x 5 @ 135 lbs
SLDL - 1 x 8; 2 x 6 @ 135 lbs
Leg Press - 3 x 15 @ 140 lbs (Plate Weight Only, don't know the sled weight)
Leg Curl - 3 x 15 @ 60 lbs
Calf Raise - 3 x 12 @ 45 lbs (Plate Weight Only, used seated calf raise machine)
I used the Seated Leg Curl instead of Prone Leg Curl machine, don't know which one is better, and maybe I should just stand on a box to do the Calf Raises? The gym was empty, and the guy who was sitting at the front was nowhere to be seen when I was ready to do calf raises, so I couldn't ask what I could use as a platform.
Anyways, I look forward to seeing my #'s going up, but today was fun as shit and it kicked my ass.
Full rest in 2-3 minutes, short rest 30-60 seconds.
And my SLDL are more a Romanian deadlift hybrid which allows you to pull more weight but keep the lower back arch much easier. Don't think anything related to the knees bending, just keep the bar following down thighs/shins and really forcing your ass back like you are showing someone behind you how nice your ass is.
I RDL low 300's for 3-5 reps. Yea, and my back is fine for all the idiots who say the exercise is too dangerous.
I do it like this guy's description.