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re: OT Workout crew: What am I doing wrong?
Posted on 2/3/16 at 2:05 pm to Hu_Flung_Pu
Posted on 2/3/16 at 2:05 pm to Hu_Flung_Pu
quote:
4- Universal workout of
---M (Back)
---T (Chest)
---W (Legs)
---TR (Shoulders)
---F (Arms)
Do you consider deadlifts a back or leg exercise?
It really is kind of both, but I found it to be one of the best upper back developers for me.
After my son was born a year ago, I didn't have time to hit the gym after work. So my buddy and I started going on our lunch break two days a week.
On day 1, I did bench and dumbbell rows.
On day 2, I did deadlifts and shoulder press.
With the exception of bench, I followed a 3X5 routine on all workouts. On bench I did a 7-5-3-1 with 20 pound splits. I actually had some of the best gains in my life. Unfortunately, I moved in June and lost my workout partner. I tried Wendler 5-3-1 because it has you lifting at a lower percentage of your max. My thought is that it would be safer on bench if I couldn't find a spotter.
While I maintained a good level of strength, my overall max lift slowly decreased over time. I was actually doing a more complicated workout, and seeing what I felt to be worse results.
This post was edited on 2/3/16 at 2:15 pm
Posted on 2/3/16 at 2:10 pm to Bmath
Deadlift is a back exercise primarily. You can make it a leg exercise by putting your hips lower but it's primarily back.
This post was edited on 2/3/16 at 2:11 pm
Posted on 2/3/16 at 2:10 pm to Bmath
quote:
Do you consider deadlifts a back or leg exercise?
It really is kind of both, but I found it to be one of the best upper back developers for me.
You might not like me agreeing with you but I 100% do right here.
I made great progress by moving deadlift from leg day to back day.
Posted on 2/3/16 at 2:14 pm to Bmath
quote:
I actually had some of the best gains in my life. Unfortunately, I moved in June and lost my workout partner. I tried Wender 5-3-1 because it has you lifting at a lower percentage of your max. My thought is that it would be safer on bench if I couldn't find a spotter.
If you can't do bench or are afraid of doing too heavy from no spotter, try doing heavy dips and do bench press with a chain (if you have those) or resistance bands. Proper technique and negatives are big helpers with bench press.
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