DE Lower help

[superwife]

I just started doing Westside this past week and I need help putting together my DE Lower day. I feel pretty good about the max effort days and I did DE Upper today.

First, what is the difference between straight leg dead lifts and romanian dead lifts?

Here is what i have so far to do tomorrow:

Box Squats 15 sets x 2
Romanian deadlifts 4 sets x15
pull down abs 4 sets x8
hanging leg raises (roman chair) 4 sets x ?
** the next suggested move is reverse hypers. We don't have a machine to do these at my club... I am thinking about doing pull throughs or possibly glute ham raises. Any thoughts?

Well, while i am here, here is what i did today for DE Upper:

Bench 15 sets x 3 (just the bar)
Makeshift pin bench presses using the squat rack...worked ok since i am so little... 2 working sets x5 - 65 lbs...any better suggestion for this?
Bent over Rows 3 sets x5 - 60lbs
Face Pulls 3 sets x8 - 30lbs
Seated Dumbell press (I assumed this meant military presses) 3 sets x 8 - 17.5 lb dumbell
This workout suggested i also do external rotations, what are these?

Any help would definitely be appreciated. Thanks!

 

[DBCooper]

The pull throughs and glute ham raises would be good, get rid of the romanian deadlifts, maybe speed pulls for 6 sets of singles but not to often to avoid overtraining, as for the reverse hyper-does your gym have a normal hyperextension unit? most do just use that. Also your sets can be done for less like 8-10 if your not using bands/chains. 15 might be a little much. Remember DE days are for higher rep ranges/volume and ME days are for lower range/heavy work. It actually confuses your body when you go from speed training right to something heavy.

 

[Liftbig]

looks pretty good, save for a few things. 15 sets is alot, even for someone using aas(dont know if you are but thats none of my buisness i guess) its ok in the beginning while you are learning the technigues, but keep the bar weight down!! what are your best lifts, and what weights are you using for you DE squat and benches.

Pulls throughs are an excellent subsitute if you dont have access to reverse hyper, i used to do them alot. if you have access to a glute ham raise, USE IT. it is a great exercise. it hits both head of the hamstrings the glutes and the calves.

also on your bench days make sure you are doing triceps, 1-2 exercises for tris always. i see you did pin presses, thats ok, but i like to keep the heavier tricep movements like pin presses, boards, jms, etc. to ME days. On de days focus a little more on higher reps, and dumbell movements. i also like to work a little more shoulders in on DE bench days.

external rotations are a rotator cuff exercise.
here is a picture to desribe the movement...

basically you lie down on a bench on either side. take the arm that is on top with LIGHT dumbell in hand. with the dumbell at your stomach slowly, and elbow tucked firmly into your side(you can put a towel under your arm pit) rotate your arm away fom your body(externally).

internal rotations are good as well, except put the dumbell in the other arm and rotate the db towards you(internally)

 

[Liftbig]

haha, db beat me to it.

 

[DBCooper]

LOL you have fancy pics though haha.

 

[Liftbig]

i sure do, thanks to the google search i recently was enlightened to. its so easy to find pictures there, especcialy muscle women, haha(hint hint)

 

[Backlash]

Thanks so much for your help! These exercises and reps i found under an example westside workout. And, nope, I'm all natural. My husband has been working out a lot lately and I was feeling wussy...so now I am trying to get strong.

I really appreciate the input. I will definitely keep these in mind tomorrow morning (bright and early...)!

Oh, and what are speed pulls? (In case you can't tell I am really new to lifting)... and my husband (backlash) just informed me that we will be investing in boards and bands soon...

Thanks again!

 

[superwife]

(oh, hehe...I see he logged back in when i wasn't paying attention...) ...that last post was me...

 

[Liftbig]

lol

speed deadlifts are the same thing as de bench or de box squats

just a light weight for speed. start with like 60 percent of your best, and adjust up or down based on bar speed. i pull 685 and use anywhere from 335-415 for speed pulls with straight weight.

 

[Exodus]

dave tate said this.......... he's in the equipment business. so if you dont have a glute ham raise mach, and a rev hyper........ find another exericse.

i subsitute some type of pull thru for glute ham raises.

and hyper ext for rev hyper.

thats just me, it seems to be working well.

X