Strength Weight Training: Anything and Everything II

[Coolangatta]

My leg day is bulgarian split squats straight into trap bar deadlifts as my first two exercises.
I use a bunch of 15kg plates (instead of 20s) as I get a little closer to the ground/greater ROM.

I often finish with slow SLDLs as well. Long femurs so there's a little bit of 'sliding' with the pads on the hamstring curl machine.

I do end up running/cycling a fair bit through so often only have one leg day per week - and it's my favourite gym day.

Just out of curiosity, how many working sets do you do per exercise on your leg day?

 

[Mofra]

Just out of curiosity, how many working sets do you do per exercise on your leg day?

Generally 3 (4 each side for single leg standing calf raises), although I pyramid up with my hex-deads so there's 3 warm-up sets leading up to the final 3 x 5. I do a BW warm up set before the bulgarian's too.

 

[faible]

I was reading that if you train legs twice a week, do a quad dominant lift on one day and a hamstring dominant one on the other.

So I’m just trying to figure out whether the trap bar deadlift or Zercher squat should be my main quad lift or not.

The way I trap bar DL, it definitely hits my quads more, that’s where I feel it the most. And the loads are heavier than Zercher.

I definitely want to keep both lifts in my routine but I think one of them needs to become a secondary lift as the best hamstring dominant lift I could do is RDL/SLDL. It’s the only barbell exercise I’ve done that I feel it in the hamstring which you should if you’re doing them well enough.

I do Bulgarian split squats as a secondary lift.

I can’t do leg curls, leg presses or hamstring curls but that’s okay as I’m averaging 11-16 sets per leg session with just two- three exercises.

The volume is good enough. But yeah, just looking for some feedback on which lift out of trap bar dead’s and Zerchers I should make secondary as I want a hamstring dominant lift to be a main lift and I’m going with RDLs for that.

Speaking of quads…

 

[k31th]

Had Ulnar Nerve Entrapment recently... annoying to say the least... but a few days of not using that arm in the gym and it's good again... phew. Lucky it was mild and will probably go a few more days in the gym without stressing it to be sure I'm on the "safe" side.

ironically, I did the "same" sort of weight on my right arm (as the left had the UNE mentioned) which was half of the usual weights, but all on my right arm - seems the minor change in body movements gave me "golfer's elbow" or elbow bursitis in that right elbow now... frustrating... more rest of that right arm now, but I won't go as hard (normal weight) on the left arm this time lest I flare anything up again...

 

[Kram]

Dumbell upright rows are good but I've finally switched back to the barbell and getting great results.

 

[GROTTO]

ironically, I did the "same" sort of weight on my right arm (as the left had the UNE mentioned) which was half of the usual weights, but all on my right arm - seems the minor change in body movements gave me "golfer's elbow" or elbow bursitis in that right elbow now... frustrating... more rest of that right arm now, but I won't go as hard (normal weight) on the left arm this time lest I flare anything up again...

I had that in October and through exercising all the muscles in the forearm, pronation, supination, flexors, extensors, its effectively healed. Mind you resting it for a few weeks in December when I had the flu helped too.

 

[Glorfindel]

Dumbell upright rows are good but I've finally switched back to the barbell and getting great results.

I don’t do them heaps as they don’t carryover that much to bench, but I’ve always had EZ bar as my #1 tool for doing them.

 

[Themanbun]

Starting to throw in a rate of force production day once per week now. My strength problem is well and truly taken care of, now it's just about effectively utilising it

Power cleans, fast deadlifts, squat jumps, fast bench press at ~60% body weight.