Results 1 to 24 of 24

Thread: My problems with WBB routine one

  1. #1
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618

    My problems with WBB routine one

    Well I did legs today.

    Because im new to squats, ive been trying to find the right weight. I started just barely being able to do the bar (i broke out in a sweat doing that). It wasnt heavy, it was just that I couldnt balance. Now I can put 15 pounds on each side and do them quite easily. Progress
    Ill add more th next time so I can get my reps done to 6-8

    Hack squats were a bit weird for me. I felt alot of tension in my knees and my quads didnt get the work out I thought they would. Anything I should keep in mind here?

    The leg curls were fine and went without a hitch.

    The straight legged dead lifts were also quite effective. While the weights were a bit light on my hamstrings, my lower back really felt it. Is this normal?

    The standing calf raises were also fine. My question is, whats the best way to do them? Holding on to dumbells and do them on stairs? Or should I just do them on the machine?
    Last edited by BFGUITAR; 10-12-2006 at 01:03 PM.

  2. #2
    Banned
    Join Date
    Dec 2005
    Location
    Toronto, Ontario
    Posts
    4,548
    Hack squats are a lot like deadlifts, except they hit the qudas a lot harder. They are awkward at first, but are very good once you get used to them. I don't know about tension in the knees, but it could be because you did sqauts first and were tired. My only complaint about hacks is that I usually scrape the hell out of my calves doing them.

    Yes, straight legged deadlifts (SLDLs) will hit your back hard. Once your back gets up to par with the rest of your body, these will be hitting your hams a lot harder than your back.

    I personally prefer calf raises on the machine because I need a LOT of weight. Dumbells are ok if you can get a heavy enough load.

  3. #3
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618
    I thought hack squats were done with the bar behind your legs?

  4. #4
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    For SLDLs, switch to RDLs. Keep the weight glued to your body on the way up and the way down. Lean your ass BACK when you do 'em - the weight should push through your heels. If you feel 'em in your lower back, you're not keeping the weight close enough to your body.

  5. #5
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618
    Thanks for the help built.

    Anything else I should change up while ur at it

  6. #6
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618
    Could I use a curl bar for biceps?

  7. #7

  8. #8
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618
    Dumbells while sitting?
    Whats the benefit of using dumbells over a curl bar?

  9. #9
    Senior Member Jinkies's Avatar
    Join Date
    Jun 2005
    Posts
    539
    Your going to overtrain your lowerback if you do squats, deadlift, and sldl.

  10. #10
    Eat Chicken Chris686's Avatar
    Join Date
    Aug 2005
    Posts
    1,227
    Quote Originally Posted by Jinkies
    Your going to overtrain your lowerback if you do squats, deadlift, and sldl.
    Squats shouldn't be hitting the lower back. Not a lot anyways.

    He never said anything about deadlifts.

    SLDL is primarily a hamsting exercise. You should feel it a little in your lower back, but not enough to cause overtraining of any kind.
    You bend at the hips, not the back.

  11. #11
    ...and then there was iron Andre3000's Avatar
    Join Date
    Jun 2005
    Location
    the sco
    Posts
    156
    I prefer to do one leg SLDL instead of on both legs; its a lot less stressful on my lower back, and hits the hamstrings just the same.

  12. #12
    260(-62) from 193 from 275
    Join Date
    Aug 2001
    Location
    Oshawa-->Toronto
    Posts
    0
    Quote Originally Posted by BFGUITAR
    my lower back really felt it. Is this normal?
    I agree with Built about the RDL and what she says you might be feeling in your back.

    I would add that if you have never done anything that hits your lower back that you may just be a little weaker. In that case your actually getting a killer lower back workout but after a while it should become primarily a hamstring exercise.
    Last edited by Holto; 10-12-2006 at 11:05 PM.

    The Fitness Industry is a 1 billion dollar industry.
    --Dairy Queens Blizzard pulls in 3/4 of a billion.
    --------------We are the elite.------------

  13. #13
    Senior Member
    Join Date
    Oct 2005
    Posts
    0
    I only just figured out my technique for getting hack squats to hit my quads. I thought they were fairly useless until last night. I loaded up 100kg and did a few and my legs were absolutely exhausted! The key is to really focus on driving through your legs. You still bash your calves and possibly hamstrings too though.

  14. #14
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
    Join Date
    May 2005
    Location
    My Head
    Posts
    6,112
    Quote Originally Posted by Jinkies
    Your going to overtrain your lowerback if you do squats, deadlift, and sldl.
    "The only easy day was yesterday."

  15. #15
    Not Done Yet ShockBoxer's Avatar
    Join Date
    Jul 2005
    Posts
    3,265
    ^ I used to do all three in a week no problem but now if I do any of them heavy (1 to 3 reps for three or four sets) I'm pretty much done in if I try the others even a few days later.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  16. #16
    260(-62) from 193 from 275
    Join Date
    Aug 2001
    Location
    Oshawa-->Toronto
    Posts
    0
    Just did some RDL's today.

    Kept the bar close to my body and felt it alot more in my hammies throughout the range of motion.

    Strange that I didn't allways do this as my conventional deads were allways scraping my shins.

    The Fitness Industry is a 1 billion dollar industry.
    --Dairy Queens Blizzard pulls in 3/4 of a billion.
    --------------We are the elite.------------

  17. #17
    260(-62) from 193 from 275
    Join Date
    Aug 2001
    Location
    Oshawa-->Toronto
    Posts
    0
    Quote Originally Posted by sCaRz*Of*PaiN
    I think he was thinking they would all be in the same workout.

    You also have to remember that Jinkiis can squat 700lbs, dead 1000 and can do SLDL's with 15 midgets on the bar.

    The Fitness Industry is a 1 billion dollar industry.
    --Dairy Queens Blizzard pulls in 3/4 of a billion.
    --------------We are the elite.------------

  18. #18
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
    Join Date
    May 2005
    Location
    My Head
    Posts
    6,112
    Quote Originally Posted by Holto
    I think he was thinking they would all be in the same workout.
    I really don't know what to assume when he posts. He could mean anything.
    "The only easy day was yesterday."

  19. #19
    260(-62) from 193 from 275
    Join Date
    Aug 2001
    Location
    Oshawa-->Toronto
    Posts
    0
    Ha!

    So true.

    The Fitness Industry is a 1 billion dollar industry.
    --Dairy Queens Blizzard pulls in 3/4 of a billion.
    --------------We are the elite.------------

  20. #20
    Go Heels! MixmasterNash's Avatar
    Join Date
    Feb 2003
    Location
    Chapel Hill, NC
    Posts
    10,215
    Quote Originally Posted by Chris686
    Squats shouldn't be hitting the lower back. Not a lot anyways.
    Ha!

    Quote Originally Posted by Chris686
    SLDL is primarily a hamsting exercise. You should feel it a little in your lower back, but not enough to cause overtraining of any kind.
    Ha!

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  21. #21
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618
    Im confused lol

  22. #22
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618
    Why are dumbellls better for bis than a curl bar?
    Just out curiosity.

  23. #23
    Not Done Yet ShockBoxer's Avatar
    Join Date
    Jul 2005
    Posts
    3,265
    I prefer hammers over straight bar curling because the straight far doesn't feel 'right' in my hands. It stresses all the wrong places. I'll use a DB over a straight bar for any exercise I can for this reason (but my skeletal alignment isn't 100% human normal so what's fine for someone else tears all kinds of **** on me).

    I also find I'm less likely to 'cheat' up a rep with DBs by throwing my back into a curl.
    The Reconstruction Project (Journal)

    Age: 34, Height: 5'4, Weight: 185, BF: somewhere between 15 and 45%

    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
    Bests: Bench 185 x 8, Dead 400 x 1, Zercher Squat 295 x 3


    Stop thinking and go lift - Paul Stagg

  24. #24
    Senior Member BFGUITAR's Avatar
    Join Date
    Aug 2006
    Posts
    3,618
    I forgot to mention how arm+shoulders went.

    Shoulders: Went great! Im really feeling it today. I do 35 dumbells, 7 reps. I add 15 pounds on each side of a barbell for barbells presses. I do about 8 reps.
    For lateral raises I use 15 pounds dumbells.

    Triceps: Close grip presses are amazing! Im loving them. I put 15 pounds on each side as a test and it was way too easy so now I know for next time. As well, skull crushers were always my favourate. In a span of two weeks I went from barely being able to do 8 reps of a 20 pound barbell to easiyl doing 30 pound barbells. Its not alot but its a start.

    Biceps: Great! I did two sets of 30 pound dumbells, 6 reps. For hammers I went down to 25.

    I wanted to know if there was also a way to strengthen my forearms. I really think I should add them to the routine. I heard somewhere that holding on to a bar and handing from it is pretty good for that. Any other suggestions?

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •