DEADS lowerback & hams day

[gmanlax7]

been looking forward to today all week

Deadlift
135 x 6
205 x 6
225 x 8
245 x 5 grip gave out on this one
245 x 6 with straps

stiff legged deadlift
135 x 6
185 x 6

hypers
3 sets of 6

lat pulldowns
185 x 6,6,7

felt good today, probly from last nites carb binge on calzone and girl scout cookies. Blasted System, some woman told me it was the worst music she ever heard. Need to work on grip strength, my hands feel like crippled.

 

[skaman607]

I would throw some rows in, and maybe some GHR's

 

[gmanlax7]

ghr's ?

 

[muscledog95]

ya i would throw in some kind of row. I personaly like the Tbar row myself

 

[gmanlax7]

i do upperback a few days earlier

pullups, rows,pulldowns

 

[skaman607]

oh wait, forget what I said about the rows, you shouldnt do pulldowns on lower back day if you do them on upper back day.


A GHR is a Glute Ham Raise, its like a leg curl, except someone holds your feet, and you use your bodyweight as resistance.

 

[gmanlax7]

do you do this lying down? can you explain a little more , thanks

 

[skaman607]

yes, well that's the down posistion, the up posistion is on your knees, I use my couch to anchor my feet, so basically you start out on your knees, and like lie down forward, and then use your hamstrings to pull yourself back up, you might need to catch yourself at the bottom with your hands, and push yourself back up when you're first starting out.


I believe Bfold has a few videos of these somewhere.

 

[gmanlax7]

alright that sounds good bro, i get it know, thanks a lot karma to you

 

[skaman607]

I would seriously do a search of vids by Bfold.

 

[gmanlax7]

my hams seem to get hit the best with stiffies and my feet real close together

 

[skaman607]

do you arch your back?

 

[gmanlax7]

my form is good, i am a big advocate at my gym for keeping the back straight. With those stiffies though, which were pretty light and didn't make me worry of injury, i went for a real good stretch so it mighta rounded a bit at the bottom.

 

[Drifter]

Another excellent exercise for hams/glutes are pullthroughs. I guarantee you will feel it the next day.

I'll try and find a link.