Ia 9day

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  1. I personally don't do deads and squats on the same day either. I was used to fairly high volume but these two together proved too much for my lower back and back in general. I noticed I was getting a sway back appearance when doing that type of routine.


  2. Well, just a quick update for myself. After a week and a half layoff for legs I hit up an IA style leg workout today, and have to say that I really enjoyed it. I performed lengthy stretching sessions for the last 4 days or so, and again today after a quick 5 minute warmup on the bike. All the stretching paid off nicely as I was able to perform deep squats without too much difficulty, nice and deep and slow descents. It was a little humbling though to see my 315 pound partial squat obliterated down to a 165 pound full squat : ) I'm sure that'll increase quickly enough though with this reduced volume. And with the much improved form I'm finding afterwards that my wonky knees are feeling pretty good, whereas the sloppy partials I was doing were murder on the knees.

    I performed two sets of deads, one set with a narrow stance and one set from a sumo stance. I think I might stick with the sumos next time out as I found these to hit my hamstrings better than what the more narrow stance did. All in all a very satisfying workout.

    And I couldn't resist, had to throw in one set of single leg leg curls to failure just to finish off the hamstrings. I figured I got a week to recover, and wasn't certain how hard they were hit with the earlier exercises. Can't wait for next week to hit legs again!
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  3. yah i'm doing 220 next time for 20 rep deed squats. i can't wait to do 315 deeps and watch the partial squaters just stare at me...it will come! so far i'm going up 5lbs a week in everything almost

    2 weeks after i ditched m1t i'm now weighing the same as my max while on it.

    this stuff works, its no joke...

  4. Good stuff, 2gcorey. I'm on my way to 315 for 20 squats myself. I am currently using 245 and getting 17 ass to grass squats. When I finally hit a TRUE set of 20 I will add another 10 lbs and start again. It's gonna be a long road, but I'll get there.

  5. I ended up doing two sets of squats to near failure for the first time out, just to make sure my knees were up to the task after the short layoff. I think for next time out I'll hit up one allout rest-pause set to failure, and try to get into the 20 rep squat mode.

    Here's a quick question I asked in another thread, didn't see any answers there though. On my chest/shoulder/tricep day I am performing some rotator cuff exercises. Would you guys recommend these be done before or after the main workout? I noticed in the past that doing them beforehand lessens the amount of reps I can push out during the workout, but I imagine they would be a good way to properly warm up the rotators beforehand. Opinions?
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  6. don't know about the rotator cuff thing...sorry. hopefully IA can reply maybe

    just did legs today...up to 220 20 rep squats, had the entire gym watching me as i grunted my way up with a red face, testicles felt like popping out my nostrils, and i swear i shot my ******* 4" out my ass on the last few. i then racked the bar and dropped to my ass and sat there for 5 min while 3 people came up and asked if i was okay. going up 5lbs a week and this **** is unreal!!!!! the funniest part is i get to the gym and watch all the hotties for 15min cause i don't want to start my 20 rep, i love it afterwards, but DREAD STARTING IT. i almost quit today at 15, but i got the last 5 with some grunting and growling.

    my quads are starting to get defined for the first time ever...starting to see some lines running throughout the quads when i flex now.

  7. Quote Originally Posted by max silver
    Here's a quick question I asked in another thread, didn't see any answers there though. On my chest/shoulder/tricep day I am performing some rotator cuff exercises. Would you guys recommend these be done before or after the main workout? I noticed in the past that doing them beforehand lessens the amount of reps I can push out during the workout, but I imagine they would be a good way to properly warm up the rotators beforehand. Opinions?
    I do my rotator cuff exercises (light weights) after doing a 5 to 10 minute systemic warm-up on recumbent bike, but before I do any lifts involving my shoulder. I had rotator cuff surgery when I was 16 or 17 for torn cartilage and torn ligament. I've been in a hurry before, and tried to skip the rotator cuff exercises and had to stop my work-out and my shoulder complained for a few days afterward.

    ~Todd

  8. Quote Originally Posted by 2gcorey
    just did legs today...up to 220 20 rep squats, had the entire gym watching me as i grunted my way up with a red face, testicles felt like popping out my nostrils, and i swear i shot my ******* 4" out my ass on the last few. .

    LOL!

    Thanks for that graphic and exetremely accurate description of a TRUE 20 rep set of squats.

    You sir are hardcore. Brutality like that will pay off big time.

  9. my quads actually still hurt. its freaking sat now. i did this on wed! never been sore this long. my sprints are DONE. i can't continue doing them after hitting legs like this...nope, no way in hell is it possible.

  10. 2g,

    I would like to know that while your legs are still busted from a previous workout, when your chest day comes around, do you still perform your scheduled workout for that day or do you wait for other body parts to recover as a whole?

  11. i continue because chest day doesn't require legs, just chest.

    i am going to have to stop the deadlifts and go very lightweight though and higher reps. i broke one of my vertabrae while in the military and slipped a disc. well since that last killer legs day my back is killing me. i'm hoping its from deadlifts and not 20rep squat, but i'll have to wait and see. i couldn't do my 20rep squats this week cause of my back. i might do highrep/lightweight squats and deadlifts and then do killer leg presses eventually. i need to work this out so my back doesn't get injured, but i can still hammer my legs. not sure how i'm gonna alter this, but i have to. so far i'm gonna heal and drop the heavy deadlifts and see what happens.

    i only don't workout if that muscle group is sore, a week is normally plenty of time though to heal.

  12. Bump this thread. I've been on the 9 day split for a little over a month, and I've NEVER seen my weights flying up this fast.

  13. i had to buy new shirts, gonna be on XXL's cause of my shoulders/lats pretty soon. its rather funny when i now can't scratch certain parts of my body and have to rub against a wall to reach them. weights are going up everytime i lift also. if you haven't tried osmething like this its worth it, what do you have to lose? then just alter it to your body

  14. Now if I could CONSISTENTLY shovel in 6000+ calories per day, we're onto something!

  15. Glad to see some of you guys with the balls to break out of the mold and try something different. You will succeed where many fail. While a 9-day rotation isn't for everyone (I only have maybe 10-20% of my clients on one) nothing works better for those that need it. You sound like you have hit the true essence of leg work. Progress for lower body should be almost linear until the bar starts bending.

    Iron Addict

  16. IA i did a 20rep squat and deadlifts and well, my legs almost fell off and my back hurt. problem is i hurt my back to the point i couldn't lift for two weeks, i don't think i can do it again to my max at least i don't want to. i did have a major back injury when 18 (broke part of a vertabrae an slipped a disc) and yes guys i still did this routine. **** those who say they have a back injury, i still attempted it. and i don't regret it.

    question is now what do i do HEAVY for legs/back? i'm doing leg press 20 rep and till it HURTS and i'm shaking. i still do deadlifts but only with 225 for 10 reps. should i move to dumbell rows till failure to work my back since deads that are HARD are out. just looking for suggestions.

    was doing 20 rep squat/deads/calves/heavy abs
    now 20 rep leg press/deads/calves/heavy abs/dumbell row till failure? any idea's ia for a guy that doesn't wanna blow his back out?

    btw today i am in weight lifting class at school. she used me to demonstrate on the peck deck...too damn bad i'm doing the STACK with reps! never use to come close. i've only been doing few excersizes and 7 days a week. i'm rocking with strength and size! 197 off prohormones...this 6 weeker coming up on prohormones and i'll never be under 200 again. and as i said i'm gonna send IA something for that, w/o him i wouldn't have hit my goal of over 200lbs, but i am having to buy new clothes!

    thx ia
    corey

  17. btw if i wasn't in college i'd definately be a customer of his...if i can get this with just basic stuff i can't imagine what i'd be with exact/personalized help...the track coach and track team is indoors when i lift. today he told me if i was an athelete of his he'd request a roid test on me. i felt honored cause i'm perfectly legal

    corey

  18. Man, I love deads, but if your back is hurt don't do them. Lay off them for a bit. On those rare times my back was not up to deads, I did hypers and they seemed to help my back get better. If they get easy you can add some weight and it does help the deads when you go back to them. But let yourself heal or you'll be hurting a long time.

    Traps

  19. yah, but for balls to the wall lifting what can i do? not squats or deads anymore. i mean i broke part of my spine once and slipped a disc. i just can't beat on it like that again. so wondering what i can do to hammer the back muscles and not so much the spine. ie leg presses and maybe one armed dumbell rows? i'll still do deads, but only at east weights from now on... better then nothing

  20. Depending on where your back injuries are/were leg presses can be even worse than squatting. I know I commented earlier in the thread, but Smith squats load the back differently than freeweight squats.

    The only squat machine that I've tried and liked was Powertec's leverage squat. The range of motion seemed real close to free weight squats.

    ~Todd

  21. I have a lower back injury that has been problematic for a few years and will say that leg presses on MOST machines aggrevate it more than squats do. If leg pesses don't bother your back, try pairing leg presses with deadlifts and add just one rep each session or a SMALL amount of iron each time and you will probably fine you can be progressiver without re-injuring your back. I have used the powertech squat machine as well and it works quite well. A safety squat bar is another GREAT alternative and I have had mine for over 10 years now--damn I'm getting old!

    Iron Addict

  22. Corey, let your back heal. After that you can be balls out. Just wait until you are healed to worry about what you can do. Once you are healed you can probably do squats and deads fine. But doing them back to back is pretty harsh. Usually when you do that you don't want to go balls out on both.

    What have you done for your back? Massage, stretching?

    Traps

  23. oh yah i do all that. its just doc said its the fact i went balls out and when my muscles start to give it puts more on the spine, the more weight on my spine agravatest he hell out of the slipped disc area then the next few days my muscles spasm and go nuts. he said way to avoid it is to not take the muscles to the point they are about to give and my spine taking a beating *shrugs*

    yah after 2 months of traction and 5 months of physical therapy way back when, i do stretches for my back and hamstrings EVERY day

  24. thx ia, i'll give that a shot. i think today is going to be my first return to deadlifts, keeping it fairly light still at 225 and see how i do the next few days. we do have a squat machine and its funny that idea never even crossed my mind. i'll have to see how that does always more eye candy in the machine room also

  25. just want to say to everyone if you're not going up 1 rep or 1lb everytime you lift i'd bet you're overtraining or not trying hard enough...hehe...set a new curl best for me at 135 w/ bench bar for 4reps.

  26. while doing deadlifts you guys keep your shoulders back when you're in the down position correct? if you keep them in that position you don't have to roll them back or anything at the top correct? just keep them back/straight throughout the entire lift?

  27. i just keep my shoulders back when i go down, so that when i stand up there is nothing left to roll back, shoulders are already back. oh well, i was just curious, i'll keep doing them the way i am
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