Heavy load leg day
Today was good workout, it was a heavy day workout with all leg work. It was tough but I did very well, no videos or pictures, but a great overall workout. I prepared the plan with what I think would be helpful to me and get me started with lifting heavier weights. Keep in mind next week, I will be doing conventional deadlifts with squats and this week was sumo deadlifts.
- Leg curls: 4 x 25, 20 lbs
- resisted butt lifts: 4 x 25, 20 lbs
- kettlebell bench stiff – legged goodmornings: 4 x 25, 12 lbs
- 5 x 2-4 (80%-90% of 1RM) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs
- 2 x 1 (95%+) 1 x 210 lbs, 1 x 225 lbs
Barbell back squat (low bar, wide stance):
- 5 x 2-4 (80%-90% of 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs
- 2 x 1 (95%+) 1 x 190 lbs, 1 x 200 lbs, 1 x 205 lbs
- Wide stance barbell stiff legged deadlift: 5 x 10-15, 95 lbs
- resistance band fire hydrants: 5 x 10-15, red band
- weighted walking lunges: 5 x 10-15, 50 lbs
I will not be available on the blog this weekend, I will be out of town all weekend. I apologize for any inconvenience it may cause but will be back Monday!
So this lift will be exciting to talk about because I know my blog has some heavy lifters for sure and people who implement this workout on a more daily basis, but if you aren’t someone who has done this particular exercise, don’t fret, today is your lucky day to learn! The above video shows Scott Herman demonstrating it with the barbell, but it can be done with dumbbells (will be discussed in separate post) so, if you don’t have a barbell, this is one of those versatile exercises. The ONE thing to keep in mind is to ALWAYS do this exercise using the correct form and technique or you will end up injured or with unnecessary soreness. I know I always tell you guys to watch for form and technique, but this one of those exercises it is extremely important because many people do not do this exercise correctly. If you are like me, you should be putting most of the effort in your legs and not so much your back – although you will use your back muscles as well. Pay attention to the above video and the step by step directions.
How to perform the movement:
- Using a barbell, hold it at hip level, with a pronated grip (palms facing down). Shoulders back, back arched, and knees slightly bent. Starting position.
- Lower the bar by moving your butt back as far as you can, keep the bar close to your body, head looking forward and your shoulders are back. Should end up just below the knee.
- Return to starting position by driving the hips forward and standing up tall.
- Repeat for the recommended repetitions.
Now this exercise is easier said than done, pay attention to your full ROM and making sure you aren’t compensating in any way that could cause injury. I obviously recommend for beginners, using the bar only and if the 45 lb bar is too heavy, try using the 35 lb bars or using a body bar.
- hip flexors
- back muscles
- abdominal muscles help keep you from folding in half
So for those of you who do this deadlift, what is your max?
P.S I have actually spoken to Scott Herman on Instagram! lol
Normally, I would be holding dumbbells or a barbell but I made a point to do them without extra weight to demonstrate the movement for beginners. I don’t like having to do lunges but I will admit that they are a great functional workout and because there is such a variety of them, it can always be changed to your liking and fitness level. As always, down below I will share how to do them properly and the muscles that are effected.
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- Feet shoulder width apart and hands placed on hips
- Step forward with one leg, making sure to flex the knees to drop the hips. Decent until the rear knee comes close to touching the ground, posture should remain upright and front knee stays above the front foot
- drive through the heel of your lead foot, extend both knees to raise yourself back up.
- Step forward with the rear foot, repeating the movement with the opposite leg
What muscles am I working on:
- lower calf muscles
- back muscles acts as stabilizer
- abdominal muscles act as a stabilizer
It is important to have strong core for lunges in order to keep your form. Many people struggle with lunges so if you are someone who does, start without using any weights and focus on form and technique. Lunges are a great functional exercise, much like squats. If you are more advanced you can use dumbbells or a barbell for added weight.
How many of you like doing lunges? any favorite types of lunges (which I will talk about in other blog post)