Tag Archive: stiff-legged deadlifts


5 Nov 2016

Saturday morning strongman. Finally decided to have a good warmup before legs. Still Team NoBelt today.

warmup: light leg extensions, leg curls, TKEs, dorsiflexions

Low Bar Squats (squat shoes, long rests)

135 x 3
225 x 3
300 x 6
300 x 6
300 x 5

SSB Squats (medium rests, squat shoes)

bar x 2
160 x 2
275 x 3
275 x 3

notes: my left foot is still swollen, so the shoes were way too tight. So glad to take them off after this.

DB Stiff Legged Deadlifts (slow reps, short rest, sock feet)

80s x 8
80s x 8

notes: nice and slow, stretch my hams out.

Yoke Walk (long rests, sneakers, walk it over, set it down, turn around and pick it up, take it back)

340 for 30 ft, 340 for 30 ft
430 for 30 ft, 430 for 30 ft
520 for 30 ft, 520 for 30 ft
605 for 30 ft (now just single trips)
605 for 30 ft
605 for 30 ft
605 for 30 ft

notes: good way to wear yourself out. Heavy Yoke will drain your tank. Workout was over after this.

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Dec 30, 2015

One of those days where nothing was clicking. All my meal timings were off, my sleep is off, I had to stay late at work and got caught for over an hour in rush hour gridlock. Had to pull another late-nighter at the gym.

Wanted to try out some new moves. As soon as I tried the warmup sets, I realized these would be the working sets lol. To be fair, I think you shouldn’t rush the weight on these.

warmup: nada

Box Deadlifts (SABOs, long rests)

I wanted to try these. Basically a SLDL, but you mash your calves against some low shelf (I used a weighted-down bench, like Chad does in the video). The idea is to keep your shins vertical. So its a restricted SLDL of sorts, very strict.

bar x 5
135 x 6
225 x 6
225 x 6
275 x 1 ***
275 x 6
315 x 3

notes: even though I wanted to go light and be conservative, they were feeling good so I went up to 3 plates. I don’t know if I have gone 3 plates on SLDL before. It was ok, but with 3 plates, it started deflecting off my bench and dumbbell setup, so I only did 3. Big low back pump from these. I can see these getting tiring quick.

On my first 275 set, the unthinkable happened… during the first rep, I sharted!@!@@@@!!!!! Just a little bit, I stuck my butt out, descended, and… mini poop. I ran off to the bathroom and had a wardrobe change. Something I ate did NOT agree with me. First time I pooped in my pants during a deadlift, hooray!! I still finished my workout though, LOL. Where is my medal of bravery? Usually when you shart, it is considered acceptable if you throw in the towel and go home, right?? Instead I PR’ed on SLDLs. LMAOOOOOOOOOOO

Pause Deadlifts (SABOs, belt, 3 pauses on way up and way down)

135 x 6
135 x 6
225 x 6

notes: never did a pause DL before. So I went light, and tried out a triple pause on the way up and the way down. It got challenging fast! I paused right when I got off the floor, once at knee level, and once above knees. For light DLs, they also got taxing on my low back quickly.

Reverse Hyperextensions (short rests)

8, 8, 3, 8

notes: on the third set I had gas and got nervous so I stopped and ran off to the washroom, lol. Last thing I need is to shart again with my butt hanging out over a shelf as I kick my legs up!

So yeah, NOTHING today was working, lol. Let’s forget this day ever happened, K?

Dec 13, 2015

I took Friday off. Saturday I felt ok, but did not know if I could be social at the gym. I could not guarantee I would keep my temper around others, and so Saturday I took a vacation from the gym and chilled. Sunday I am back at it.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, hamstring warmup

Low Bar Squats (2-3 min rests, SBDs, Romaleos)

bar x 5
135 x 4
185 x 3
225 x 2
*belt on*
275 x 7 @RPE9
275 x 8 @RPE9
275 x 6 @RPE9
275 x 7 @RPE9
275 x 7 @RPE9
265 x 5 @RPE9
265 x 6 @RPE9
265 x 6 @RPE9
265 x 7 @RPE9
265 x 7 @RPE9

Stiff-Legged Deadlifts (2 min rests, sock feet)

135 x 5
185 x 4
225 x 2
270 x 7 @RPE9
270 x 7 @RPE9
270 x 8 @RPE9
270 x 7 @RPE9
270 x 6 @RPE9

notes: during my working sets, 2 Spanish speaking men came in to the gym, which was otherwise completely empty. just me and them. huge gym, lots of free space. so they set up camp 3 feet from my area and start talking to each other in full voice. it was annoying me badly, at the end of each set I was dropping the rubber plates on the deadlift platform to interrupt their conversation with noise. After a few sets of this, one guy leaves to go bench press 50 pounds on the Smith Machine… and the other guy comes up to me all friendly, and asks if he can do his pullups on my deadlift platform… there is a chinup bar over my platform. I ask him if he thinks my chinup bar is better than all the others, and point out no less than SIX other chinup stations all within 10 seconds walk. He says that this chinup bar “is the one I am familiar with”. I interrupt him in mid-sentence to say “you have 60 seconds, now GO, do it”. He does his chin-ups.

It was the wrong day to troll me with your Borat dopey foreigner routine. Or whatever the Latin version of Borat is. But I recognize the Andy Kaufman / Borat / goofy innocent foreigner routine when I see it.

In other news, I am an arsehole.

Standing Calf Raise Machine (60 sec rests)

315 x 20
315 x 18
315 x 17
315 x 17
315 x 15
315 x 15

notes: holding the last rep of each set for a few seconds at peak contraction.

Dec 5, 2015

Saturday morning workouts are sickening. Would rather sleep in. But the gains don’t sleep. And the gains aren’t loyal. so I rise again. And other various clich├ęs.

warmup: dorsiflexions, TKEs

Low Bar Squats (2-3 min rests, Romaleos, SBDs)

bar x 5
135 x 4
185 x 3
225 x 2
*belt on*
270 x 4 (set stopped early because of embarrassing gas, lol)
270 x 6 @RPE8
270 x 7 @RPE8
270 x 7 @RPE8
260 x 6 @RPE8
260 x 6 @RPE8
260 x 6 @RPE8
260 x 5 @RPE8

notes: was really working on tightness of my upper back on these sets, and it slowed the bar speed down a lot, and I ended up not getting a lot of reps out of these. But I need to work on my form.

Stiff-Legged Deadlifts (2 min rests, barefoot)

135 x 5
185 x 4
245 x 1
265 x 8 @RPE8
265 x 9 @RPE8
265 x 8 @RPE8
265 x 7 @RPE8

Seated Calf Raises (1-2 min rests)

160 x 7
160 x 11
160 x 12
160 x 10
160 x 10

Nov 28, 2015

lets do it! Back on that RPE7

warmup: dorsiflexions, TKEs, dynamic ham stretches

Low Bar Squats (2 min rests, Romaleos)

135 x 5
185 x 3
225 x 1
*belt on*
260 x 6 @RPE7
260 x 5 @RPE7
260 x 7 @RPE7
250 x 9 @RPE7
250 x 6 @RPE7
250 x 6 @RPE7

notes: confession time. first time EVER doing low bar squats. Its just not how I learned them. I had the club check my form, they thought my form looked much better on low bar. Hmmm, interesting. Still, need to relearn how to keep the upper back tight and the best foot placement to avoid sore knees. so my reps varied quite a bit. I will get comfortable on them though.

Stiff-Legged Deadlift (2 min rests)

135 x 5
185 x 4
225 x 3
255 x 9 @RPE7
255 x 7 @RPE7
255 x 9 @RPE7

Seated Calf Raises (2 min rests)

150 x 10
150 x 13
150 x 15
150 x 11

post: nothing

Nov 16, 2015

SUPER high on carbs as I type this. post workout meal was a cup of sliced cucumber, a bag of buffalo chicken jerky nuggets, half of a handful of jalapeno dusted peanuts, and 18 Golden Oreos… *throws up carblife gang signs*

This might well be a cry for help, lol

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions, dynamic ham stretches

High Bar Squats (2-3 min rests, romaleos, SBDs)

135 x 4
185 x 3
225 x 1
*belt on*
245 x 7 @RPE8
245 x 8 @RPE8
245 x 7 @RPE8
245 x 7 @RPE8
245 x 6 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 7 @RPE8
235 x 6 @RPE8

Stiff-Legged Deadlifts (2 min rests)

135 x 5
185 x 3
245 x 8 @RPE8
245 x 10 @RPE8
245 x 8 @RPE8
245 x 10 @RPE8
245 x 9 @RPE8
245 x 9 @RPE8

Barbell Lunge (60 sec rests)

95 x 8
95 x 8
95 x 10
95 x 7
95 x 6

Nov 12, 2015

Nov 11, I took off, Remembrance Day

I was also being a little wussy… I was NOT looking forward to volume squat day lol. but, I couldn’t put it off forever.

Nov 12

warmup: rumble rolled IT bands, adductors, piriformis

does putting on my knee sleeves count as work? my cavvvs are gettn huge. I might switch to knee wraps just to avoid stuffing the sausage casing that are my SBDs

High Bar Squats (Romaleos, SBDs, 2-3 min rests)

135 x 4
185 x 3
*belt on*
240 x 10 @RPE8
240 x 10 @RPE8
240 x 8 @RPE8
240 x 10 @RPE8
230 x 8 @RPE8
230 x 8 @RPE8
230 x 8 @RPE8
230 x 9 @RPE8

notes: these were working me over by the end, I had a headache, and a mild urge to throw up. my low back was also pumped to hell. I took 5 minutes to roll around on the floor

Stiff Legged Deadlift (barefoot, 2 min rests)

135 x 5
185 x 3
240 x 6
240 x 8
240 x 7
240 x 8
240 x 8

notes: low back was pumped, once again, to all hell. could not walk right

Barbell Walking Lunges (60 sec rests)

90 x 6 per leg
90 x 6
90 x 7
90 x 7

notes: while I hate lunges, and suck at lunges, my big problem tonight was how pumped my low back was, just walking was awkward, much more so lunging. So I kept the rests short, and got it over with

Nov 2, 2015

Go in for surgery on my shoulder tomorrow. hooray! getting in a nighttime workout first.

this is not as good as Oran “Juice” Jones other song. But still an amusing intra-song spoken performance.

warmup: rumble roller IT bands, adductors, piriformis; dorsiflexions, TKEs, ham warmups

High Bar Squats (2 min warmups, SBDs, Romaleos)
135 x 4
185 x 3
*belt on*
235 x 8 @RPE7
235 x 8 @RPE7
235 x 8 @RPE7
225 x 9 @RPE7
225 x 8 @RPE7
225 x 5 @RPE7

Stiff Legged Deadlifts (2 min rests, barefoot)
135 x 5
185 x 3
235 x 7 @RPE7
235 x 8 @RPE7
235 x 6 @RPE7
235 x 6 @RPE7

Barbell Lunges

85 x 4 per leg…

notes: my knee was just too sore for this, I gave up, and called it a night.

Oct 10, 2015

Small increases across the board.

warmup: foam roll IT bands, adductors, piriformis; dorsiflexions, TKEs, ham stretch

High Bar Squats (3-5 min rests, Romaleos, SBDs)

135 x 5
185 x 4
225 x 3
*belt on*
255 x 8 @RPE8
255 x 10 @RPE8
255 x 9 @RPE8
245 x 7 @RPE8
245 x 5 @RPE8
245 x 6 @RPE8

notes: I was getting pretty tired by the end.

Stiff-Legged Deadlift (sock feet, 2-3 min rests)

135 x 4
205 x 3
*belt on*
255 x 6 @RPE8
255 x 5 @RPE8
255 x 6 @RPE8
255 x 6 @RPE8

notes: I was still wiped out, and didn’t want to do reps with bad form, so not a lot of reps here.

Stepback Lunge (60 sec rest)

30 lb DBs x 7 per leg @RPE8
30 lb DBs x 7 per leg @RPE8
40 lb DBs x 5 per leg @RPE8
40 lb DBs x 6 per leg @RPE8

notes: my knees were hurting, so not a lot of reps added here as well.

2 Oct 2015

Have been away from the gym for a few days, and was already feeling the rust. But you need to start somewhere, so today I got the ball rolling again.

warmup: nada

High Bar Squats (Romaleos, SBDs)

135 x 4
185 x 4
225 x 3
*belt on*
250 x 6
250 x 5
240 x 7
240 x 8

Stiff-Legged Deadlift (barefoot)

135 x 4
205 x 3
*belt on*
255 x 7
255 x 4 (bar interference!)
255 x 8

notes: My bar bounced off other equipment, and sent the bar swaying in a different direction, and meh, just stopped the set. Any excuse to be lazy.

Walking DB Lunges

30s x 10 (per leg)
30s x 12
30s x 12

notes: I did these outside, in the crisp Autumn air of the parking lot. I miss summer already. But I love hoodies.