jokerk's worklog

[jokerk]

"All Pro" Workout

JW Clubfitt gym

7.05am

Back to 8 reps each set.

Cycle 2 Week 1 Heavy Day

Squats
20 35 70 70

Bench Press
20 30 60 60

Bent-Over Rows
20 22.5 45 45

Overhead Barbell Presses
NA NA 35 35

Stiff-legged Deadlifts

NA NA 45 45

Barbell Curls
NA NA 22 22

Calf Raises
NA NA 45 45

Personal Reflections

One of the gym instructors came to talk to me after my Stiff-legged Deadlifts workout. Same guy who said I shouldn't look up when doing my squats form.

This time, he told me to avoid such exercise such as Stiff-legged Deadlifts and Good Mornings. I told him its a good workout for the lower back, thigh and hamstrings. He said i'm not building any muscles on it(as it is not in contraction) and might as well do other forms of safer stretching exercises.

Honestly, I feel like I know what I'm doing. I started my weights light to get my form right on this. And I don't have any strains on my back. However, the instructor somehow was trying to convince me that I would eventually hurt my back if I continue on with this exercise.

Seriously doesn't help when I told him I got this programme off the internet again.

How to approach this issue in the future? Should I find an alternative for Stiff-legged Deadlifts? I read up online of its benefits. Feel like going for weightlifting classes or something similar to equip myself with such knowledge so I know how to make an educated reply.

Left gym emo mood at 0810

 

[rockstarz]

I know who you are talking about. Should be the skinny instructor who always never fails to help aunties in spotting them as well .

If its him , just give him a GTFO face and he will leave you alone alr.

 

[jokerk]

I know who you are talking about. Should be the skinny instructor who always never fails to help aunties in spotting them as well .

If its him , just give him a GTFO face and he will leave you alone alr.

yeah I was tempted to do that. I'm balancing between listening to people's advice and sticking to what I know.

Anyway, something came in today to cheer me up.

 

[rockstarz]

yeah I was tempted to do that. I'm balancing between listening to people's advice and sticking to what I know.

Anyway, something came in today to cheer me up.

Now bro share what is in that box! Feeling excited also

I have a feeling it's shoes

 

[jokerk]

Now bro share what is in that box! Feeling excited also

I have a feeling it's shoes

haha pretty predictable. but 10 points for gryffindor!!

birthday present from a sibling. was wondering what to get. what the heck lets get some shoes.

i'm a size 11.5 US. fits just nice. was worried at first.

 

[rockstarz]

haha pretty predictable. but 10 points for gryffindor!!

birthday present from a sibling. was wondering what to get. what the heck lets get some shoes.

i'm a size 11.5 US. fits just nice. was worried at first.

Awesome , now I got another mate wearing these shoes. They sure will last long

 

[cowed77]

Dammit super chio!!

 

[galapogos]

Nice pair of kicks.

Anyway, are you doing SLDL or RDL?

 

[jokerk]

Nice pair of kicks.

Anyway, are you doing SLDL or RDL?

Thanks galapogos. I was doing SLDL.

video from my first workout of using this program.

Recorded this only after completing the programme. SLDL x5

 

[galapogos]

Why are you doing sldl then? The rdl is a much safer alternative that doesn't involve lumbar flexion.

 

[jokerk]

Why are you doing sldl then? The rdl is a much safer alternative that doesn't involve lumbar flexion.

i'm following the program as suggested without any tweaking.

the reason he gave

Q8: Why are there no regular Deadlifts in this routine, only stiff-legged deadlifts? I feel like a boss doing deadlifts
A: there are two reasons for that:

1) Neither squats nor regular deadlifts address the posterior chain (hamstrings, glutes, spinal erectors complex) properly. By doing squats + stiff-legged deadlifts, this problem is solved, and a balance is introduced.

2) Squats and regular deadlifts are two exercises that are very taxing to the central nervous system. As a beginner if you did both of those exercises on the same routine, you are more likely to burn out sooner than later. Stif-legged deadlifts solve this issue.

"AllPro" Workout program

Without sufficient knowledge, my mind is pretty much like a sponge right now just soaking in the information and adhering to it strictly.

 

[derrickgyn]

Gala, in what case is the SLDL preferred over the RDL? I think that the RDL is better than the SLDL is every single aspect - safety, stretch, posterior chain engagement.

 

[liftstrong]

When I do sldls, my knees feel like they're gonna snap off

 

[galapogos]

i'm following the program as suggested without any tweaking.

the reason he gave




"AllPro" Workout program

Without sufficient knowledge, my mind is pretty much like a sponge right now just soaking in the information and adhering to it strictly.

Well, I don't agree with the assessment that squats and deadlifts not addressing the posterior chain properly - they do to a large extent. However, even if they don't, there are tons of assistance exercises that you can use that don't involve lumbar flexion under load. Off the top of my head - GHR, natural GHR, back extensions, reverse hypers, hip thrusts, good mornings, and leg curl variations.

IMHO, SLDLs are not worth the injury potential. It is never a good idea to put your lumbar spine under load when they're flexed due to the shear forces.

Gala, in what case is the SLDL preferred over the RDL? I think that the RDL is better than the SLDL is every single aspect - safety, stretch, posterior chain engagement.

Well, I suppose it can be used as a stretch with very light loads, perhaps the barbell only. Go heavy however and I think you're asking for trouble.

 

[derrickgyn]

When I do sldls, my knees feel like they're gonna snap off

Thats because the "locked knee"position for the SLDL causes the IT band to stretch and pull on the knee.

 

[jokerk]

going to do this instead from now on then.

But, I don't see how RDL "doesn't involve lumbar flexion". The main difference I see between the two is that RDL requires hip thrust and bending of the knees.

 

[derrickgyn]

For RDL: Your lower back is supposed to be straight or slightly arched throughout the movement. The lats are engaged as well by keeping the bar closer to your body (might scrape shins), also providing stability to the lower back.

The SLDL is just holding the bar and bending forwards and downwards lol. There isn't any consideration to the lower back. The lats are not engaged, which is why you see that there is considerable distance between the bar the yourself.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 2 Week 1 Medium Day

Squats
20 35 65 65

Bench Press
20 30 55 55

Bent-Over Rows
20 20 42.5 42.5

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts

20 20 42.5 42.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 42.5 42.5

Left gym 8.00 am

Personal Reflections

Form Check RDL
Empty bar

42.5kg

So far the movement of the RDL feels awkward. But it should get better once i'm used to it. Going to deload on this to improve form first.

 

[galapogos]

going to do this instead from now on then.

But, I don't see how RDL "doesn't involve lumbar flexion". The main difference I see between the two is that RDL requires hip thrust and bending of the knees.

Romanian Deadlift vs. Stiff Legged Deadlift | BodyRecomposition - The Home of Lyle McDonald

 

[jokerk]

Romanian Deadlift vs. Stiff Legged Deadlift | BodyRecomposition - The Home of Lyle McDonald

very very informative read. Thanks gala!

edit: 1000th post woot!