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  1. #1
    Gainz MikeKK's Avatar
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    Leg day help with choosing exercises

    So I've been wondering about which exercises to pick.

    At the moment I'm on PHAT by Layne Norton.

    day2-Lower power
    Squats 3x 3-5
    Front squats 2x 6-10
    RDL 3x 5-8
    Bench step ups 2x10 (bw)
    Calf raises 4x10 (70)

    day5-lower body hypertrophy
    Speed work-sqauats 6x3
    Squats 3x 8-12
    Leaning thing (you hold something and lean backwards with whole of your body right upto your knees, no clue what's it called but it hits the quads like crazy) 3x 8-12
    RDL 3x 8-12
    Glute ham raises 3x 10-15
    Calf raises 5x 15-20


    I don't have a leg curl extension, it would make my life more easier. I'm wondering whether not to incorporate regular deadlift into my routine. But then if I put DL what about the squats and RDL? I don't think I could do all 3 in 1 workout. It could be possible if I did:
    Squats 3s x3-5
    DL 1s x3-5
    RDL 3s 3-5
    Calf raises 5s

    The thing to consider is that I used to have hyperlordosis (been working on fixing it) so my abs, glutes, hams were weak/not properly activated compared to the lower back/quads/hip flexors. I squat with Rippetoe style, wide stance, low bar etc. so this hits glutes and hams along with quads. DL would hit everything again and RDL would mainly hit the hams and glutes. I remove front squats and glute ham raises. So what do you think? The volume seems small. Not doing stiff deads as they feel awkward and my lower back feels like popping (yes I keep flexed back yet it feels weird anyway), RDL takes most of the stress off the back.
    Getting me some gains

    Lifting log http://forum.bodybuilding.com/showthread.php?t=154103&p=103762993#post10302993
    My lifting gear part 1 (bodysolid power rack, bench, lat attachment) http://forum.bodybuilding.com/showthread.php?t=1509633
    My lifting gear part 2 (bodypower weights, texas power bar) http://forum.bodybuilding.com/showthread.php?t=151184793&p=1011390903#post10110903
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  2. #2
    Registered User JSNeves's Avatar
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    I would just replace RDL with Conventional DL on one of the days.

    Hip thrusts are a great exercise to get your glutes going as well
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  3. #3
    Gainz MikeKK's Avatar
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    Originally Posted by JSNeves View Post
    I would just replace RDL with Conventional DL on one of the days.

    Hip thrusts are a great exercise to get your glutes going as well
    Yeah that's what I was thinking, replace RDL with DL on power day. How is the progression like with hip thrusts? I mean you can't really put 50kg on your tummy can you?




    Reps for good input!!!
    Last edited by MikeKK; 11-09-2012 at 06:57 AM.
    Getting me some gains

    Lifting log http://forum.bodybuilding.com/showthread.php?t=154103&p=103762993#post10302993
    My lifting gear part 1 (bodysolid power rack, bench, lat attachment) http://forum.bodybuilding.com/showthread.php?t=1509633
    My lifting gear part 2 (bodypower weights, texas power bar) http://forum.bodybuilding.com/showthread.php?t=151184793&p=1011390903#post10110903
    Reply With Quote

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