I think a different order of your split is better than going into your leg-workout with a tired back from the day before. Especially now, when you start doing regular squats.
Instead of "push-pull-legs-off", I think "push-legs-off-pull-off" or "push-legs-pull-off" would be better. Your expected breakdown in form when doing RDL is no wonder, when you did a heavy back-Training the day before.

Yea very good point and I will switch it up for sure. Going with Legs/push/pull/rest. Tricky thing is sometimes I will have to change rest days around due to schedule so that screws things up a bit but will have to work around that.

+1 haha

Decided to try a new gym today on a recommendation from a friend.

Pro's:
- More and newer equipment, most importantly a squatrack and a powerrack
-Slightly cheaper
-Better hours
-Seems more professional

Con's
- Seems WAY busier
- Annoying hex plates
- No plates smaller than 5 lbs
- Slightly longer drive

Decided to pay for a month's membership and try it out, but so far looks like a good gym. Will try to buy micro plates if I decide to stay there.

Anyway today was push day
BP: warmups, 1x5x165, 2x6x175, 1x5x175
OHP: 4x5x105
Incline: 3x7x125
Flys: 2x12x44, 11x44
Lat raise: 2x12x60, 1x10x70
Lying tricep: 3x12x75
Overhead tricep: 2x12x27,5, 10x27,5

Second training in new gym today, during daytime hours. Still a lot busier than my old gym but very manageable. For some reason they didn't turn on the airconditioning so it's fair to say it was pretty hot with temps outside mid to upper 30's celcius (95+ fahrenheit)

So whoever invented 8 sided plates is a ***** moron, seriously in what universe is that a good shape for weightlifting plates? /rant

Accidentally mistook 2 25kg plates for 45lbs plates so my deadlift was about 20 lbs heavier than intented. I already couldn't figure out why it was so heavy. Still felt pretty good though so that's a good sign.

DL; warmups, DL 1x5x297
Pullups; 3x6, 1x5
Pendlay: 3x8x145
Seated row; 3x8x119
Rear delt fly; 3x12x44
Facepull; 1x12x27,5, 2x12x33
Preacher curl; 15x45, 2x10x55
Hammer curl; 3x10x40

Not sure if you've got any youtube bros, but this bro is on a bit of a pullup tear of late. Might be useful for you.

Yea this bro is one of the bro's I watch on Youtube. Don't think I've seen this vid though, some good tips there, thanks.

He said he's doing 15k pull-ups this year, kinda insane lol.



I just installed this badboy on the outside wall so can get my pullup on for sure. I really surprised myself by being able to do a set of 8. Probably not the best form though.
At the moment I'm doing sets of 3 with super strict form throughout the day every time I walk past it. Gonna gradually build it up but not going anywhere near to failure as to not interfere with recovery.

Leg day

First leg day in new gym. What a breath of fresh air to be able to squat in an actual squat rack <3 Squats felt really good. Probably helps not having deadlifted the day before.

All entries in Lbs from now on.

Decided to swap out Leg press in favor of Leg extension. My old gym didn't have a leg extenstion so that's why I had a leg press in there in the first place.

Squats: warmups, 4x5x235
RDL: 3x8x265
Split squat; 8x95, 2x8x105
Leg curl; 12x80, 12x90, 12x99
Leg Extension; 12x119, 2x12x130
Calf raise; 15x90, 2x12x125

Push

BP: warmups: 4x6x165
OHP: 4x5x105
Incline: 3x8x125
Flies: 12x44, 2x13x44
Lateral: 3x11x70
Lying tricep: 3x10x85
Overhead tricep: 3x12x27,5


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If the options are leg press v leg extensions, I'm taking leg press every time. Not sure how reputable they are, but lots of bros out there calling extensions useless (outside some specific circumstances) and my very brief experiments with them have felt sh*t.

Yea I could see why one would favour leg press but reasoning is I have 2 compounds and 1 iso for hamstrings so it would make sense to have 2 compounds and 1 iso for the quads as well. Thoughts?
They don't feel too bad to me.

Leg extension seems like the obvious choice over leg press in any situation where you want to avoid training glutes for fatigue-management purposes. This could be the case in a program that already seems to have ample squatting/deadlifting/rdling.

I don't see how it could be useless. Is it possible that doing LE with progressive overload wouldn't make the quadriceps bigger and stronger?

I would agree with the first part. I think glutes get plenty of attention already.

I don't see how LE would be useless tbh. Ofc in a vacuum leg press would be better but if looking at total programming I think LE could be a decent choice for quad isolation. Same as you wouldn't pick a leg curl over a RDL for example but leg curls are still a good addition to a decent program imo.

Meh, even the broscientists say they suck.

iirc it's something about by the time the load gets high enough for it to be useful for hypertrophy or strength building, the constant pressure placed on the <I can't remember which ligament ...acl/mcl.. or maybe it was the patella tendon> due to the position of the ankle thing makes more risky than it's worth.

Pull day

Pull ups felt damn awesome today. I got 6 reps in all sets across pretty easily. I think the first and second set I could've gone up to 8. Pretty excited about the progress as before I barely managed 5 reps for 4 sets. Some of it should be because of lower DL volume but I like to think I'm making progress as well.

DL: warmups, 1x5x265
Pullups: 4x6
Pendlay; 2x8x145, 1x9x145
Seated: 3x7x130
Rear delt: 3x12x53
Facepull: 3x12x33
Curls

BW: 87kg
-1 week: 86.2kg
-1 month: 86.1kg
-3 months: 82.8kg
Slightly upped calories as I've been hovering around the same weight for a month.

Leg curls are an interesting comparison. In that case, there's a larger case to be made for doing them because hamstrings tend to be underworked in most programs. They're rarely the limiting factor in hip extension because they're overshadowed by the glutes in all the compounds. You kind of need to do knee flexion against a load to overload the ham, either leg curl or GHR.

How does the actual load say anything about usefullness for hypertrophy or strength building?

Agree, as I clicked post I was already thinking it wasn't an ideal 1-1 comparison.

rAv, something you should really fix on your DL (and should be a relatively simple fix):

Your head position. You are looking down at the start of the lift, and more importantly, you are even looking down when you are standing up! This is really bad position for the spine.

The exact optimum is disputed, some (like cha on this forum) argue for looking up (a bit), some argue for looking straight ahead, or some fixed point on the floor couple m in front of you. But definitely don't look down like that!

Thanks for noticing. My previous head position was too far up. I guess I overcompensated.

Actually, I think your head position in post #73 looks more or less fine. What's important is that you pack your neck (think: make a double chin), which more or less guarantees stable neck/head position throughout.

Aight I'll try that cheers. Rest of motion look ok to you?

I'm not an expert, but it doesn't look too bad.
I think you could probably start with your hips a touch higher. When you set up it looks fine, but then just before you start the lift you do a sort of shoulder "anti-shrug" and this movement lowers your hips quite a bit. If I were you I would try to remove this movement. Don't go from shrug to anti-shrug, just keep your shoulders "down" from the beginning and don't lower your butt too much.

I've found it's a helpful que to really engage the lats and just as a que to brace and start the lift. But I see your point my hips do drop a bit. I'll see if using this move a bit more slowly will solve that. If not I'll drop it.

Lumbar looks a little soft but it might just be the camera angle. You've probably been doing this long enough to know yourself when your back is rounded or not.