Thread: SC's leg routine
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02-25-2006, 07:58 PM #1
SC's leg routine
First of all, it kicked my ass. As the sets went by, I was getting a major lower back pump. It was so bad on the 3rd set I had to stop at 14 and on the 4th set it almost gave out at 11. I felt as though my legs got short changed because my lower back was holding me back. I don't round off at all. I went 3/2 tempo and to parallel, maybe a little lower. My form looked good to me, and I had a friend take a look and he thought it was good too. Any ideas on why this happened? One idea I had is maybe I haven't been used to pumping out high reps..who knows..
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02-25-2006, 08:00 PM #2
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Conditoning will get better.
Use lighter weight to complete all the sets/reps listed. (actually does the conditioning)
Use a quicker 2/2 tempo, no pronounced descents as your back is in a vulnerable position at that time.
~SC~
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02-25-2006, 08:02 PM #3
thats weird that you bring this up because i have done swoles leg routine 3 times now and everytime my lower back seems to get such a pump that it hurts really bad and the first workout i had to stop my third set also and felt my legs got robbed too and no position seems to be comfortable for like a half hour after the workout i think it might be the high reps doing it because i never work with high reps EVER in 3 years i havent i usually stick between 4-12 at most however i was able to finish my 2nd and 3rd workout with lower back pain/pump whatever it is but im only squatting 135 for my sets to go down more than that id feel like im not doing enough weight
Last edited by pelly789; 02-25-2006 at 08:04 PM.
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02-25-2006, 08:04 PM #4
Sounds good. I started off with a puny 135 and then went up to 185 for the rest of the sets. I used to be able to get 225 for it, but that was my 4th week doing it awhile back. More of a conditioning thing than a strength thing.
Thanks for the advice, I'm sure in the weeks ahead my conditioning will improve (and of course my legs) I forgot how much harder it is with the 5 sets of leg ext/leg curls supersetted right before. Thanks again for the help.
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02-25-2006, 08:06 PM #5
Originally Posted by pelly789
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02-25-2006, 08:08 PM #6
yea ive been doing 135 for 3 weeks now just griding em out to finish them but this coming week im gonna bump it up to 185 for my squats hopefully i can finish its gonna suck tho haha ive come close to throwing up twice already doing it so i hope i dont next time
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02-25-2006, 08:11 PM #7
Yep, I had to stop after my third set I came close. Gotta love it tho
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02-25-2006, 08:16 PM #8
my conditioning for this has gotten alot better the more i do it i can go further without wanting to throw in the towel but the first time i did this workout i got my ass kicked i had to straighten my legs sitting down before i attempted to walk because it hurt so much i had SO much latic acid build up its not even funny i also measured my legs before the work out and they were 25 1/2 in. and i measured agian a few days after doing the leg routine and they went up to 26 1/2 and stayed there.. thats pretty amazing!!
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02-25-2006, 09:20 PM #9
i'll be doing swole's routine with 155 for the first 2 sets, 160 for the next 2 and 165 for the last set. i improve this way every week (next week will be 165,170,175) is this a good improvement week by week? or should i just be upping the weight say 15 pounds each week and do every set the same weight?
how do you guys improve with weight for the Swolesquats?
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02-25-2006, 09:50 PM #10
I just did 135 then 185, 185, 185. It wasnt much weight, but my back started flaring up so maybe it was
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02-26-2006, 03:58 AM #11
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I assume you guys are referring to the routine that is a sticky up the top of this page, right??
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02-26-2006, 04:11 AM #12
would hormones are you on right now.....anavar , halo, winny, gives horrible back pumps.....in high doses, no matter how strict your form
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02-26-2006, 09:01 AM #13
Originally Posted by Mick_540
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02-26-2006, 09:45 AM #14
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Originally Posted by chest6
Those who practice only 3-6 reps on squats would fall into a coma trying to do all of the pre-exhausting and Vo2 conditioning the program gives you. If you think very heavy squats are tough, medium weight squats moving that weight 3-4 times MORE per set, is really tough. Legs tend to respond better to higher reps due to muscle fiber make-up in "most" people. Some will always be an exception to the rule, but that is the case for any lifting style/movement.
~SC~
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02-26-2006, 10:06 AM #15
Originally Posted by SwoleCat
Definately true, my bench, row, and, dead's are all major exercises for me and all are going up dramatically. they even escalated before i started my PP. but the squatting routine will definately give you an advantage with heavy lifts along with oxygen delivery because of the strength and power of the movement.
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02-26-2006, 11:31 AM #16
im completely clean so that wouldnt be my problem unless creatine/ red kat causes that also but i dont think it does
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02-26-2006, 03:45 PM #17
yep sc's leg protocol is pretty pimp to do for a 4 week system shock
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02-26-2006, 04:26 PM #18
Originally Posted by SwoleCat
Oh and Im natural, mealticket
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02-26-2006, 04:30 PM #19
I pretty much do this every week.. I just had leg day today and used this method and I can barely walk now. I hate it and love it all at the same time.
~Old
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02-26-2006, 04:58 PM #20
nothing makes tai splode like a HEAVY LEG DAY though
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