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Change of Routine - Query?

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22jasper
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2009/07/20 20:36:53 (permalink)
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Change of Routine - Query?

Just switched my routine from 5x5 to higher vol routine on a four day split.

Tonight i did legs with the following:

Squats  1 x8 warm 90kg
             3x10 135kg
             1x12 135 kg
Superset Leg ext
             4x8 50kg
SLDL
              4x8 105kg
Ham Curls
              2x8 30kg
              1x2 30kg

My problem is that after hitting the squats/leg ext,when i tried to SLDL my legs were all over the shop(think Shakin Stevens and you'll get the picture)

 Although i completed the sets, it felt like i didn't work the hams as i couldn't get a proper lock out.The weight is manageable  for me, but is the exercise order ok?

 I do like the SLDL and don't really want to drop it.

Any thoughts welcome......cheers


#1

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    Rocky
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    Re:Change of Routine - Query? 2009/07/20 20:58:38 (permalink)
    I'm a bit confused reading it....are you supersetting squats and leg ext?...Or leg ext and SLDL?

     I always perform squats and SLDL in the same workout without a problem....I only perform those two exercises though....

     Even when i have felt a bit "jelly legged" after squats,walking round for a few mins to get the blood flowing normal again helped..
    #2
    22jasper
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    Re:Change of Routine - Query? 2009/07/20 21:05:08 (permalink)
    Rocky

    I'm a bit confused reading it....are you supersetting squats and leg ext?...Or leg ext and SLDL?

    I always perform squats and SLDL in the same workout without a problem....I only perform those two exercises though....

    Even when i have felt a bit "jelly legged" after squats,walking round for a few mins to get the blood flowing normal again helped..


    Sorry... yes superstting squats and leg ext. Had at least 6-7 mins after this before SLDL's and felt fine to continue.
    Thought it might be the weight,but even had jellylegs with just the O bar. Didn't even think that i hit the squats that hard either.
    #3
    micky
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    Re:Change of Routine - Query? 2009/07/20 21:05:19 (permalink)
    I always train quads and hamstrings on seperate days for this very reason!!!
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    22jasper
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    Re:Change of Routine - Query? 2009/07/20 21:09:11 (permalink)
    micky

    I always train quads and hamstrings on seperate days for this very reason!!!


    If you were doing a four day split what body part would you pair it with?
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    Rocky
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    Re:Change of Routine - Query? 2009/07/20 21:11:01 (permalink)
    If you want to keep them in the same routine,perhaps drop the leg ext or perform them at the end.....It could be the intensity of the superset that caused the problem if you feel you didn't hit squats that hard..

     As Micky says-train them seperately......Maybe SLDL on back day as they also work your lower back..
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    22jasper
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    Re:Change of Routine - Query? 2009/07/20 21:16:47 (permalink)
    Rocky

    If you want to keep them in the same routine,perhaps drop the leg ext or perform them at the end.....It could be the intensity of the superset that caused the problem if you feel you didn't hit squats that hard..

    As Micky says-train them seperately......Maybe SLDL on back day as they also work your lower back..


    Yeah i was thinking back day,but it would mean dropping the DL which i dont want to do,perhaps might try it with shoulders as that the least intense day for me,though i do work calves and traps on that day as well.
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    Rocky
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    Re:Change of Routine - Query? 2009/07/20 21:24:19 (permalink)
    From personal experience,i know that would be too much for me...

     You'd be performing squats,SLDL,and conventional deadlifts on three seperate days.......My lower back would be fried!
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    dempsey
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    Re:Change of Routine - Query? 2009/07/20 21:36:35 (permalink)
    I would be more tempted to do the Squats then SLDL's in straight sets of roughly equal amounts then do supersets of extensions and curls if you have the energy.

    Squats 4 x 6-10
    SLDL's 4 x 6-10
    Superset Extensions and Curls 3 x 8-12
     
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    danchubbz
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    Re:Change of Routine - Query? 2009/07/20 21:39:03 (permalink)
    dempsey

    I would be more tempted to do the Squats then SLDL's in straight sets of roughly equal amounts then do supersets of extensions and curls if you have the energy.

    Squats 4 x 6-10
    SLDL's 4 x 6-10
    Superset Extensions and Curls 3 x 8-12
     


    x2
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    danchubbz
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    Re:Change of Routine - Query? 2009/07/20 21:42:29 (permalink)
    micky

    I always train quads and hamstrings on seperate days for this very reason!!!


    when do u do squats then as they hit them both
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    22jasper
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    Re:Change of Routine - Query? 2009/07/20 22:05:26 (permalink)
    danchubbz

    dempsey

    I would be more tempted to do the Squats then SLDL's in straight sets of roughly equal amounts then do supersets of extensions and curls if you have the energy.

    Squats 4 x 6-10
    SLDL's 4 x 6-10
    Superset Extensions and Curls 3 x 8-12
     


    x2


    That doesn't seem a bad idea,think i'll try it,as i dont really want to overstress the lower back on separate days.
    Might even be able to squeeze more than 2 reps on final set of leg curl next time(embarassing posting up)
    #12
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