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Health & Fitness
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Old 11-29-2012, 02:09 PM   #421
M3Inline6
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yea man he helped me a ton too. I like the idea of hitting all the reps.



I'm going to bench after my deadlifts tonight. I'm going to be pretty weak lol

I bench after I dead lift too (and I bench heavy and dead heavy), so you should be fine. It was benching after squats that killed me. My quads/hamstrings would cramp up under load, and that IS NOT GOOD.

I also had to adjust my cleans as well. I was previously cleaning after front squatting, and it was just too much stress on my wrists. As a result, I clean after back squats and shoulder press after front squats. I seem to have found a better balance now.

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Old 11-29-2012, 02:31 PM   #422
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I bench after I dead lift too (and I bench heavy and dead heavy), so you should be fine. It was benching after squats that killed me. My quads/hamstrings would cramp up under load, and that IS NOT GOOD.

I also had to adjust my cleans as well. I was previously cleaning after front squatting, and it was just too much stress on my wrists. As a result, I clean after back squats and shoulder press after front squats. I seem to have found a better balance now.
Hope not. Last time my rear delts were exhausted to sh1t from hanging on to that bar.
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Old 11-29-2012, 03:02 PM   #423
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I'm trying to stick to a routine dabears posted some time ago. I am not yet in the "explosive" mind set. Still have some fat to burn, so I would like to slowly build up...

I deadlift after 4 sets of squats.

P.S. Is there any glute cream to help ease the pain following a work-out? Will wife's selulite cream work
Which one was that? Don't think I've posted one where you squat then deadlift? (Unless it was stronglifts 5x5?)
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Old 11-29-2012, 03:04 PM   #424
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When I hurt my lower back it was because I tried to deadlift two days after a leg day, and I was still really sore from squatting. But squatting two days after a deadlift is never an issue, I think its because my quads seize up after leg days and my overall flexibility goes down.
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Old 11-29-2012, 03:09 PM   #425
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Which one was that? Don't think I've posted one where you squat then deadlift? (Unless it was stronglifts 5x5?)
http://www.muscleandstrength.com/wor...g-workout.html

4 sets of squats at 8 reps, followed by 3 sets of deadlifts, also 8 reps. Well deadlifts are Romanian, but I have been doing regular deadlifts and don't see how much of a difference this would make. Would you recommend I do deadlifts first and then squats?
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Old 11-29-2012, 03:16 PM   #426
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http://www.muscleandstrength.com/wor...g-workout.html

4 sets of squats at 8 reps, followed by 3 sets of deadlifts, also 8 reps. Well deadlifts are Romanian, but I have been doing regular deadlifts and don't see how much of a difference this would make. Would you recommend I do deadlifts first and then squats?
Now, I DO perform RDL's on my squat day (..they are great for isolating/stretching the hamstrings). There is quite a difference between a regular dead lift and a Romanian. A dead lift from the floor recruits more muscles than an RDL. I'd recommend that you squat and dead lift on different days.

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Old 11-29-2012, 03:20 PM   #427
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Maybe I'm not getting this right. I thought Romanian deadlifts = regular deadlifts with a stiff leg, so Romanians still require lifting from the floor. Correct or not?
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Old 11-29-2012, 03:26 PM   #428
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Maybe I'm not getting this right. I thought Romanian deadlifts = regular deadlifts with a stiff leg, so Romanians still require lifting from the floor. Correct or not?
Ahh that one! One of my all time favorites for sure... have you been enjoying it?

M3Inline will have a much better answer for you on the difference between the two, but romanians are mostly a leg exercise for the hamstrings/glutes/lower back where regular deadlifts work the lower & upper back / quads / soleus.

Edit: yes still from the floor
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Old 11-29-2012, 03:28 PM   #429
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Maybe I'm not getting this right. I thought Romanian deadlifts = regular deadlifts with a stiff leg, so Romanians still require lifting from the floor. Correct or not?
Romanians = stiff leg (..with or without a very slight bend at the knee). The bar descends low enough so that I can feel a nice stretch in my hamstring, but my back doesn't break parallel. I keep my shoulders pinched/traps activated/core enabled the entire time. Never do the weights touch the ground (..although I have seen people do it that way).

This is the proper way to RDL (..although he incorporates more bend at the knee than I do)....


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Old 11-29-2012, 03:31 PM   #430
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Maybe I'm not getting this right. I thought Romanian deadlifts = regular deadlifts with a stiff leg, so Romanians still require lifting from the floor. Correct or not?
RDL's are not done to the floor unless your flexibility allows it so don't think it's a failed rep if you don't touch the floor. You want to really stretch the hams with the RDL's so only a slight knee bend is required and you want your back to be straight and flat when you're at the bottom of the lift. When we do them at my place we basically resemble a table.
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Old 11-29-2012, 03:34 PM   #431
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Ahh wierd, I can't even touch my toes but I usually tap the bar on the ground (just bottom of 45 lb plate touches) at the end of my ROM. Love that hammy stretch. I could never touch just the bar to the ground though
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Old 11-29-2012, 03:36 PM   #432
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Ahh wierd, I can't even touch my toes but I usually tap the bar on the ground (just bottom of 45 lb plate touches) at the end of my ROM. Love that hammy stretch. I could never touch just the bar to the ground though
Based on my arm/leg length, the bar is just past my knee when I begin the concentric portion of the lift.
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Old 11-29-2012, 03:37 PM   #433
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Ahh that one! One of my all time favorites for sure... have you been enjoying it?

M3Inline will have a much better answer for you on the difference between the two, but romanians are mostly a leg exercise for the hamstrings/glutes/lower back where regular deadlifts work the lower & upper back / quads / soleus.

Edit: yes still from the floor
I like it a lot! Unfortunately I don't have time to do dedicate 6 days, so I combine cardio and weightlifting in a single day (I know it's not the best way to do it). So 3 miles of crossramp first, plus whatever weightlifting for that day, and finish with some ab work-out.

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Romanians = stiff leg (..with or without a very slight bend at the knee). The bar descends low enough so that I can feel a nice stretch in my hamstring, but my back doesn't break parallel. I keep my shoulders pinched/traps activated/core enabled the entire time. Never do the weights touch the ground (..although I have seen people do it that way).
Thanks for the clarification. As I said I replace Romanians with regulars in my workout, but apparently have been loosing a lot of energy before even starting my deadlift routine. I think I'll go deadlift first and see where I'll max out.
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Old 11-29-2012, 03:39 PM   #434
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I like it a lot! Unfortunately I don't have time to do dedicate 6 days, so I combine cardio and weightlifting in a single day (I know it's not the best way to do it). So 3 miles of crossramp first, plus whatever weightlifting for that day, and finish with some ab work-out.



Thanks for the clarification. As I said I replace Romanians with regulars in my workout, but apparently have been loosing a lot of energy before even starting my deadlift routine. I think I'll go deadlift first and see where I'll max out.
what the hell is crossramp? If it's cardio do it after. Save your energy for the weights.
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Old 11-29-2012, 03:43 PM   #435
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what the hell is crossramp? If it's cardio do it after. Save your energy for the weights.
Something like an elliptical but with adjustable inclination. I read somewhere that if I wanted to loose fat first I should do the cardio before lifting, so that's what I've been doing. Oh well...
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Old 11-29-2012, 03:43 PM   #436
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I like it a lot! Unfortunately I don't have time to do dedicate 6 days, so I combine cardio and weightlifting in a single day (I know it's not the best way to do it). So 3 miles of crossramp first, plus whatever weightlifting for that day, and finish with some ab work-out.



Thanks for the clarification. As I said I replace Romanians with regulars in my workout, but apparently have been loosing a lot of energy before even starting my deadlift routine. I think I'll go deadlift first and see where I'll max out.
Great stuff, whatever works for you... no sense nitpicking.

If I were you, I'd leave the romanians in, and replace the close grip pulldowns with some deadlifts in the same rep scheme (8-8-6-6 adding weight each time) on your back day. Others may disagree, not sure... but your deadlifts should definitely be on the back day, and the romanians are a great compound leg exercise.
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Old 11-29-2012, 03:43 PM   #437
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I like it a lot! Unfortunately I don't have time to do dedicate 6 days, so I combine cardio and weightlifting in a single day (I know it's not the best way to do it). So 3 miles of crossramp first, plus whatever weightlifting for that day, and finish with some ab work-out.



Thanks for the clarification. As I said I replace Romanians with regulars in my workout, but apparently have been loosing a lot of energy before even starting my deadlift routine. I think I'll go deadlift first and see where I'll max out.
You're maxing out on Romanians?
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Old 11-29-2012, 03:44 PM   #438
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Something like an elliptical but with adjustable inclination. I read somewhere that if I wanted to loose fat first I should do the cardio before lifting, so that's what I've been doing. Oh well...
Stop reading things! Come here for advice lol, its a scary world out there
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Old 11-29-2012, 03:45 PM   #439
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Something like an elliptical but with adjustable inclination. I read somewhere that if I wanted to loose fat first I should do the cardio before lifting, so that's what I've been doing. Oh well...
I've read the opposite, a bunch of times. I honestly don't think it makes much difference but don't you agree lifting weights is much harder than spinning in circles on a cardio machine?
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Old 11-29-2012, 03:52 PM   #440
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I've read the opposite, a bunch of times. I honestly don't think it makes much difference but don't you agree lifting weights is much harder than spinning in circles on a cardio machine?
From what I've learned / understand, its a double edged sword. Since OP is trying to lose fat (and in a caloric deficit) if he did the cardio after a weightlifting workout, he would have little/no glycogen to burn and his body would start converting muscle tissue to energy (small amount, but still). And he doesn't want that.

On the flip side, if he does it before, he uses more oxygen than glycogen, but he still depletes his energy levels and gets a sh*ttier workout from it.

If you ask me (someone who doesn't think elliptical / running / treadmill based cardio is necessary to lose fat) I would just lift weights and skip the cardio, and just make sure I was eating enough to be 500 calories under a day. If he can't do that, then keep the cardio... I know personally I find it easier to be strict with my eating than to get to a gym and run mindlessly on the treadmill.
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