G4E's Workout log

**future** · 09-08-2005, 02:08 PM

Well it's just a suggestion but its something I might try.

**KC Lifter** · 09-08-2005, 04:23 PM

You should be rotating exercises on DC's program. I see you doing the same workouts.

**goes4ever** · 09-08-2005, 04:24 PM

yeah I workout out at home with limited equipment, so I do what I can

**KC Lifter** · 09-08-2005, 04:25 PM

I think most DC guys would tell you to put the sldl after squats.

**mpresiv** · 09-08-2005, 04:35 PM

Can someone inform me on SLDL? Not sure as to what that means. Also, does anyone have a "short" article on DC training. I tend to get frustrated reading long articles...lol.

**KC Lifter** · 09-08-2005, 04:43 PM

Originally posted by mpresiv

Can someone inform me on SLDL? Not sure as to what that means. Also, does anyone have a "short" article on DC training. I tend to get frustrated reading long articles...lol.

Instructions
Preparation

Stand with a shoulder width or narrower stance on shallow platform with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with a shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position.
Execution

With knees straight, lower bar toward the top of the feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.
Comments
Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift keep arms and knees straight. Keep bar over top of feet, close to legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch throughout hamstrings and low back. When finished with set, dismount by lowering weight with knees bent and low back straight. Full range of motion will vary from person to person. Those with less flexibility may not even need to stand on platform. See Dangerous Exercise Essay. Also see Straight Back Straight Leg Deadlift.

**mpresiv** · 09-08-2005, 04:52 PM

thanks bro

**buffness** · 09-08-2005, 05:30 PM

SLDL-short for Stiff leg deadlifts

As for short articles on DC training...there isn't any lol. I'm pretty sure I can sum it up in a pm though

**mpresiv** · 09-08-2005, 06:46 PM

Originally posted by buffness

SLDL-short for Stiff leg deadlifts

As for short articles on DC training...there isn't any lol. I'm pretty sure I can sum it up in a pm though

Cool...if you dont mind, hit me up

**goes4ever** · 09-08-2005, 08:07 PM

mpresiv, I emailed you some stuff as well

**mpresiv** · 09-08-2005, 08:11 PM

Thanks, i'll check it out. I know a lot of people train with that method. I'd like to learn more about it.

**irongirl** · 09-09-2005, 03:46 AM

I think most DC guys would tell you to put the sldl after squats

No, squats are done last. I train DC style so I know

**goes4ever** · 09-09-2005, 05:42 AM

Originally posted by irongirl

No, squats are done last. I train DC style so I know

hahaha, and your the boss :devil1:

**KC Lifter** · 09-09-2005, 08:05 AM

Originally posted by irongirl

No, squats are done last. I train DC style so I know

Yes, I know they are. But don't they also say you shouldn't put SLDL on same day as squats? I can see if you're doing leg curls and squats, but doing SLDL and then squats. Maybe I should quit lifting because that too much for me.

**goes4ever** · 09-09-2005, 08:32 AM

Originally posted by kclifter

Yes, I know they are. But don't they also say you shouldn't put SLDL on same day as squats? I can see if you're doing leg curls and squats, but doing SLDL and then squats. Maybe I should quit lifting because that too much for me.

ok one more time.............

here is the breakdown of what DC laid out

Workout 1
CHEST:
SHOULDERS:
TRICEPS:
BACK WIDTH:
BACK THICKNESS:

Workout 2
BICEPS:
FOREARMS:
CALVES:
HAMSTRINGS:
QUADS: