The Solution's Path to Glory

**smflorence** · 10-21-2009, 02:39 PM

Do you feel the SLDL at all? I feel it right above the knee, in the lower hamstring i guess. I was also considering ditching these.

I want something I can feel in the glute ...

**mivi320** · 10-21-2009, 04:13 PM

Nice squatting Bob.

As far as the SLDL + no feeling, have you tried doing a leg curl movement (seated, lying, or standing will work just fine) for 3-4 sets THEN jump into the SLDL. Almost like a pre-exhaustion. I too have never felt SLDL then I started doing this and believe me, you'll feel it big time. Pump 'em up, then stretch 'em out with the SLDL!

At any rate, you are making some awesome progress. Down to 160 already!

**cyde** · 10-21-2009, 04:23 PM

Bob, you're pounding down ice cream pre-bed and still looking lean! More food.

**The Solution** · 10-21-2009, 06:33 PM

Originally Posted by xquick

about to dip back under 160 homie

sucks about the SLDL/RDL. Maybe if u switch over to DB it might give u a better feel

I do DB's every saturday homie. Not much difference.

Originally Posted by Carlito99

How you likin the 10/30 intervals vs 15/45? Find one harder than the other?

A lot more intense IMO, quicker and to the point. Quick and Painful FTW

Originally Posted by Nard13

I would agree with what everyone is saying for the most part, Bob. Even though you plan not to compete until '11, I would still work a little bit on the posing, as it is a way of seeing your true progression. And your insane for doing HITT after legs. I am usually wobbling out of the gym on leg days and can barely make it to my car, let alone bust out some sprints.

Legs are feeling a little tight right now, ended up getting a very big scar on my ankle, i noticed it after i got out of the shower and the whole bottom of my shower was blood, this looks disgusting and deep.. wtf happened?

Originally Posted by Frankdaddy

Well sometmes you gotta do what you gotta do. I have had to bust out 22 intervals day of an insane/heavy leg session or sometimes the day or 2 afterwards when my legs were sore as PISS, try that while busting balls with busting out intervals faster than ever. Determination will need to burn through your eyes to smoke stuff like this out, determ frigen nation!

Time + Dedication + Desire = RESULTS

Originally Posted by mivi320

Nice squatting Bob.

As far as the SLDL + no feeling, have you tried doing a leg curl movement (seated, lying, or standing will work just fine) for 3-4 sets THEN jump into the SLDL. Almost like a pre-exhaustion. I too have never felt SLDL then I started doing this and believe me, you'll feel it big time. Pump 'em up, then stretch 'em out with the SLDL!

At any rate, you are making some awesome progress. Down to 160 already!

I do leg curls on both leg days, I use to try and pre-exhuast and it never worked for me, just made my complex lifts drop and a lot harder.

Originally Posted by cyde

Bob, you're pounding down ice cream pre-bed and still looking lean! More food.

Go check the video review i just threw up

**Bignbuff** · 10-21-2009, 07:49 PM

Ice cream with bulks, cuts, maintenance. It all works!

**whitesox3223** · 10-21-2009, 08:45 PM

Sounds like a good time to sub-in GHR's

**Holyspokes** · 10-21-2009, 08:51 PM

Glad to hear Squats are feeling a lot better.

**The Solution** · 10-22-2009, 03:44 AM

Originally Posted by Bignbuff

Ice cream with bulks, cuts, maintenance. It all works!

The most anabolic food known to man. French Silk by Edy's FTW!

Originally Posted by whitesox3223

Sounds like a good time to sub-in GHR's

I have not tried those in a while, and the one guy who works at noon would be able to toss me back up to assist on a few. Could be a great idea.

Originally Posted by Holyspokes

Glad to hear Squats are feeling a lot better.

Absolutely, I cant wait to pile on the weight once i get the right form down.

Woke up to see the scale sub 160 today! Yeahhh Buddy

**B Con** · 10-22-2009, 04:40 AM

Nice work Bob. Hate to see you not feeling the SLDLs and so forth... It's tough to really advise you on them without being there to see you doing 'em and so forth. I'm a fan of GHRs though.

Congrats on the continued success...

**IndianForeigner** · 10-22-2009, 06:21 AM

Congrats on the weight loss; hard work is definitely showing solid results.

**Holyspokes** · 10-22-2009, 06:55 AM

Originally Posted by LayzieBone085

Woke up to see the scale sub 160 today! Yeahhh Buddy

Keep it up bob! Lifts are still hyooge and your shedding fat. Keep up the hard work.

**bballbrett5** · 10-22-2009, 10:08 AM

how do you lift more than me and weigh easily 50 lbs less? damn son

**IrishPilot** · 10-22-2009, 10:32 AM

Maybe I missed it, but whats your cal intake at now Bob? Congrats on sub 160!

**Blimp2Pimp** · 10-23-2009, 10:37 AM

LOL BOB

OK so there is DEFINITELY an issue if you are not feeling SLDL. I rarely have performed GHR's, but I would say of all the hamstring exercises I have done, SLDL i get the most "feel" and burn outta all of them.

I think your issue is you are performing the SLDL similar to a romanian deadlift, you may need to keep your legs straighter. Make sure to keep the shoulders back, chest up high, and always keep a neutral or straight back in the hole. Try and execute by driving through the hips and squeezing the glutes at the top. Likely, the issue is you are bending too much at the knee, causing your quads to get involved too much, and/or you are performing a flexion of the lower spine to get the bar moving out the hole, thus putting more pressure on your lower back.

Again, shoes off, lower the weight, keep your legs nearly straight, or pretty much straight, neutral spine, chest up high, look forward, not up or down, and really get a nice stretch in hammies. Execute by driving through hips...I like to picture a SEXY broad in front of me when I drive up...seems to make me more explosive, figuratively speaking

**bryce126** · 10-23-2009, 10:50 AM

heyy blimp. Gotta agree wit Bob on this one. The ONLY SLDL-type move that does it for me is a single leg RDL, with a DB in one hand. All other movements simply work my glutes and primarily low back, regardless of form corrections.

**Blimp2Pimp** · 10-23-2009, 10:55 AM

Originally Posted by bryce126

heyy blimp. Gotta agree wit Bob on this one. The ONLY SLDL-type move that does it for me is a single leg RDL, with a DB in one hand. All other movements simply work my glutes and primarily low back, regardless of form corrections.

then I might have to say it's a flexibility issue. In most cases, nearly everyone should be able to perform a SLDL properly with proper execution and feeling of the movement, unless they have some kind of muscular imbalance, or something that is tight. In many cases it could be your lower back being too tight, causing too much flexion and pressure on the discs while performing it. Another could be hamstring tightness. Some people can't have the BB pass their knees without their lower back rounding for more ROM. In some cases also it can be an upper back/scapular imbalance. If someone is forced to keep their shoulders back, they may be overcompensating due to tight upper back (example of someone hunched over at a computer all day without proper active release or stretching) in many cases a tight pec minor, eliminating a proper depression of the scapula and using other muscles to perform the movement. I train clients all the time inside and outside of school, and I must say, most of them, once properly stretched and warmed up can perform SLDL and get SUPER sore the next day, the soreness to the point where they can barely sit down. I am not saying this is ideal, but I believe if you are feeling soreness to that level, and there is no pain, just pain from DOMS, then it's safe to say you performed it correctly.

**nmsk80066** · 10-23-2009, 04:36 PM

wow bob your waist is looking tight! honestly i see alot more lines coming in hahah

great job on the weight loss while maintaining and even gaining that awesome strength

**JY_21** · 10-23-2009, 04:40 PM

Uh-oh... what happened Bob why u banned?!?!?

**will-work4ANDRO** · 10-23-2009, 06:38 PM

Originally Posted by JY_21

Uh-oh... what happened Bob why u banned?!?!?

you have got to be f'n kidding me...AGAIN? jesus...what did he do that was that bad this time?

**StneCldJer** · 10-23-2009, 06:39 PM

i think he was spamming to win a contest for free stuff.

**ssnipazz** · 10-23-2009, 08:13 PM

Grow up.

**GymMunkey** · 10-28-2009, 06:01 PM

I think whoever keeps banning Bob should be the one that gets banned this time. WTF is their issue?

**S.O.u.L.m.A.N** · 10-28-2009, 07:54 PM

With regards to the debate about feeling or not feeling SLDLs or RDLs, all I know is that if I get up from my computer right now and just go through the movement of a RDL with nothing in my hands I feel a BIG ham stretch. I'm just puzzled how it would be different for anyone else if they were doing it properly. I don't mean that as sounding ignorant either, I just really don't get it.

**mivi320** · 10-29-2009, 07:40 PM

How long is Bob banned for?

**AllGenetix** · 10-29-2009, 08:20 PM

60 days

**devo09** · 10-29-2009, 08:22 PM

Originally Posted by AllGenetix

60 days

that must tear him apart!

**Spottydog** · 10-29-2009, 08:41 PM

Originally Posted by AllGenetix

60 days

WAT??
That's harsh

**cyde** · 10-29-2009, 08:44 PM

Originally Posted by AllGenetix

60 days

Ouch! 60 days for PMing people to vote for him in a poll to win $200 in Company Promo section.

**IndianForeigner** · 10-30-2009, 06:44 AM

Geez...

**Blimp2Pimp** · 10-30-2009, 07:37 AM

holy chipotle..no BOB for 60 days...what will we do with ourselves?!?!

and yes...although bob has been shady in the past, if he was only messaging people for voting then 60 days is a bit harsh. Then again, you still see him POP up in videos, so he's never REALLY gone :P

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