Fantastic work here. Your 1 on 1 off schedule will serve you well.... for about 10 days. At some point you'll need to insert an extra rest day. We'll make the call together
A. No upper body pushing/pulling on lower body day. The above (RDL's plus hacks or if necessary, leg extensions) plus static crunch holds is MORE than enough.
tommorow back to my chest workout and keeping my edt blocks of inc db/t bar rows and weighted chest dips/weighted chins, thoughts on my edt's?
A. Those are good. You have a push/pull for upper body and 2 blocks is doable/not as exhausting as the leg work.
Nice job. Just keep upper body/pushing work on one day and lower body/backside of the body on another.
squat day and the 2nd glp for squats went like this:
140 x 10
170 x 8
185 x 6
205 x 6
220 x 6
and this is where is stopped... i realized my form is not where it needs to be and the weight is far to heavy right now. this is kind of a bad situation as im just starting the glp for squats but im not sure what to do ?? any suggestions rob
also added an edt block at the end
leg press(450) 6,6,6,6,6
Standing calf raises(400) 6,6,6,6,6
I was wondering... is the squat form issue related to the lower back/warning from the doc not to do deadlifts?
This is where the hip belt is gold. Wish I could buy one for everyone.
Tell you what, rather than continue with GLP for squats, try to approximate a 1RM on leg presses instead. Don't worry if it takes a bit longer.
Not QUITE as good as squats but the total tonnage should be enough to elicit some nice hypertrophy with none of the SQ/form related issues you're experiencing now.
I just don't want to screw with that lower back. GLP gets intense FAST. Best to play it safe yet still elicit gains... Let me know your thoughts!
Rob, it may be somewhat related to back, my lack of flexibility and the weight I was using was just to heavy .. im fairly new to squats and made a common mistake of going to heavy before getting my form down first.
Heres what I did for my leg workout # 3 in glp.. I made squats/seated calf raises as a EDT and leg press/leg extensions as another EDT. With squats I placed a bench underneath my ass to make sure im getting low enough/keeping proper form.
EDT 2:
Leg Press(360) 6,6,6,6,6
Leg extensions(150) 6,6,6,6,6
I kind of like just doing EDT for legs instead of estimating my 1rmp for leg press and continuing with glp .. would like to hear your thoughts on this.
AND...my GLP workout # 4 for chest was today .. here it is:
Bench: 150 x 10, 215 x 8, 230 x 6, 255 x 4, 270 x 2, 290 x 1
1 set db pull overs( 55lbs)
EDT 1:
Inc DB's(90's) 6,6,6,6,6 ( time to up them to 95's)
Bent over rows(155) 6,6,6,6,6
EDT 2:
Lat pull downs(160)6,6,6,6,6
behind the back pull ups: 6,6,6,4,3
Everything going very well right now strength is at an all time high , size is nice and shooting for 3 plates next week for my 1rm on bench!!
Ingenuity... there's always a way. You found it. Good for you! You'll find tremendous benefits from these "box squats" type of movement. The brief pause at the bottom builds TREMENDOUS starting strength out of the hole...