Slicin' and Dicin'
- Thread starter Dustin07
- Start date
Dustin07
Legend
Do you think keep rotating sessions between flat emphasis / incline emphasis, or do you think I should take a period of time to focus purely on incline?
gphagan1
Legend
I wouldn’t completely cut out flat, even if it’s dumbbell work. But you could make some chest days start and emphasize upper chest with incline work and do accessory with fllat, shoulder and tricep work. And of course you can hit different angles with your incline. Arnold in his younger days did a lot of variation in incline bench with flat bench, tris and shoulder accessory. And his upper pecs were ridiculous when he was young.
I’m sure Hyde could give you a good strategy.
I’m sure Hyde could give you a good strategy.
Dustin07
Legend
Good thoughts there! and yeah Arnold definitely built a chest!I wouldn’t completely cut out flat, even if it’s dumbbell work. But you could make some chest days start and emphasize upper chest with incline work and do accessory with fllat, shoulder and tricep work. And of course you can hit different angles with your incline. Arnold in his younger days did a lot of variation in incline bench with flat bench, tris and shoulder accessory. And his upper pecs were ridiculous when he was young.
I’m sure Hyde could give you a good strategy.
Hyde
Legend
Agreed, don’t ditch flat entirely. Just keep it as a primary accessory somewhere in your week.I wouldn’t completely cut out flat, even if it’s dumbbell work. But you could make some chest days start and emphasize upper chest with incline work and do accessory with fllat, shoulder and tricep work. And of course you can hit different angles with your incline. Arnold in his younger days did a lot of variation in incline bench with flat bench, tris and shoulder accessory. And his upper pecs were ridiculous when he was young.
I’m sure Hyde could give you a good strategy.
Dustin07
Legend
DB curls
2 x 10 x 32.5
10 x 40
H/S front lat pull down
20 x 90, 140
H/S high row
10 x 140, 180, 270
15 x 180
20 x 140
Pullups
1 x 10
Lat pull downs
10 x 130, 175, 205
20 x 115
Lat pullovers - cable
20 x 30, 42.5, 55
(These really grab/pump nicely once you find the spot)
BB curls
5 x 10 x 70 ((alternating narrow/wide grip)
Seated DB curls
2 x 10 x 25
Notes
Elbow flared up a bit in pullups so i pulled the plug there.
Wasn't really ready to quit but the January madhouse was getting to be more than I wanted to deal with. Off to wrestling, last regular season match of the year
2 x 10 x 32.5
10 x 40
H/S front lat pull down
20 x 90, 140
H/S high row
10 x 140, 180, 270
15 x 180
20 x 140
Pullups
1 x 10
Lat pull downs
10 x 130, 175, 205
20 x 115
Lat pullovers - cable
20 x 30, 42.5, 55
(These really grab/pump nicely once you find the spot)
BB curls
5 x 10 x 70 ((alternating narrow/wide grip)
Seated DB curls
2 x 10 x 25
Notes
Elbow flared up a bit in pullups so i pulled the plug there.
Wasn't really ready to quit but the January madhouse was getting to be more than I wanted to deal with. Off to wrestling, last regular season match of the year
gphagan1
Legend
Good workout with a lot of volume. Hope your boy finishes strong in his wrestling match.DB curls
2 x 10 x 32.5
10 x 40
H/S front lat pull down
20 x 90, 140
H/S high row
10 x 140, 180, 270
15 x 180
20 x 140
Pullups
1 x 10
Lat pull downs
10 x 130, 175, 205
20 x 115
Lat pullovers - cable
20 x 30, 42.5, 55
(These really grab/pump nicely once you find the spot)
BB curls
5 x 10 x 70 ((alternating narrow/wide grip)
Seated DB curls
2 x 10 x 25
Notes
Elbow flared up a bit in pullups so i pulled the plug there.
Wasn't really ready to quit but the January madhouse was getting to be more than I wanted to deal with. Off to wrestling, last regular season match of the year
Dustin07
Legend
Morning fed weight was 193 which might be a morning low. I think my previous times hitting around 193 were after 30hr fasts in the morning. so it will be interesting to see how the month finishes out.
Small tweaks and updates, since telling @GreenMachineX I don't really supplement with a lot of protein, I find myself supplementing with protien power every day this week
I have been having protein in my coffee every morning, pushing off breakfast a little longer with no satiation issues. I am tired today, very tired, but for the past 15 years I have always felt like Thursdays are the hardest day of the week.
Here's the cabinet at work my lifting bro and I share since GM was asking what kind of protein I use. Then there are nights like last night where I lift, go to wrestling around 6pm, varsity starts at 7pm, my boy is a heavy weight so he goes around 8pm, I get home about 9pm. on those late nights I have been grabbing a musclemilk at fred myers or a gas station.
Last match of the season and he got the W. Unfortunately, he got the W cause his opponent forfeited. we dont' actually know why he forfeited though because before the first varsity match each wrestler is called out by weight class to the center of the mat to shake hands with their oponent and the other guy did come out, shook his hand, then they went back to their teams to await their match. When their match came up, he announced a forfeit so my boy got the W, the team got the points, but my boy was disappointed to not wrestle after getting mentally ready all day.
He is cutting weight this week to 215 to wrestle in a JV match this Saturday for fun and points to help the team. Next week he'll be back to varsity if he decides to wrestle in the post season state qualifiers.
Small tweaks and updates, since telling @GreenMachineX I don't really supplement with a lot of protein, I find myself supplementing with protien power every day this week
I have been having protein in my coffee every morning, pushing off breakfast a little longer with no satiation issues. I am tired today, very tired, but for the past 15 years I have always felt like Thursdays are the hardest day of the week.
Here's the cabinet at work my lifting bro and I share since GM was asking what kind of protein I use. Then there are nights like last night where I lift, go to wrestling around 6pm, varsity starts at 7pm, my boy is a heavy weight so he goes around 8pm, I get home about 9pm. on those late nights I have been grabbing a musclemilk at fred myers or a gas station.
Good workout with a lot of volume. Hope your boy finishes strong in his wrestling match.
Last match of the season and he got the W. Unfortunately, he got the W cause his opponent forfeited. we dont' actually know why he forfeited though because before the first varsity match each wrestler is called out by weight class to the center of the mat to shake hands with their oponent and the other guy did come out, shook his hand, then they went back to their teams to await their match. When their match came up, he announced a forfeit so my boy got the W, the team got the points, but my boy was disappointed to not wrestle after getting mentally ready all day.
He is cutting weight this week to 215 to wrestle in a JV match this Saturday for fun and points to help the team. Next week he'll be back to varsity if he decides to wrestle in the post season state qualifiers.
Dustin07
Legend
gphagan1
Legend
Hey a win is a win….glad he’s doing so good at it. And considering this was his first year, sounds like he did great.Morning fed weight was 193 which might be a morning low. I think my previous times hitting around 193 were after 30hr fasts in the morning. so it will be interesting to see how the month finishes out.
Small tweaks and updates, since telling @GreenMachineX I don't really supplement with a lot of protein, I find myself supplementing with protien power every day this week
I have been having protein in my coffee every morning, pushing off breakfast a little longer with no satiation issues. I am tired today, very tired, but for the past 15 years I have always felt like Thursdays are the hardest day of the week.
Here's the cabinet at work my lifting bro and I share since GM was asking what kind of protein I use. Then there are nights like last night where I lift, go to wrestling around 6pm, varsity starts at 7pm, my boy is a heavy weight so he goes around 8pm, I get home about 9pm. on those late nights I have been grabbing a musclemilk at fred myers or a gas station.
View attachment 258281
Last match of the season and he got the W. Unfortunately, he got the W cause his opponent forfeited. we dont' actually know why he forfeited though because before the first varsity match each wrestler is called out by weight class to the center of the mat to shake hands with their oponent and the other guy did come out, shook his hand, then they went back to their teams to await their match. When their match came up, he announced a forfeit so my boy got the W, the team got the points, but my boy was disappointed to not wrestle after getting mentally ready all day.
He is cutting weight this week to 215 to wrestle in a JV match this Saturday for fun and points to help the team. Next week he'll be back to varsity if he decides to wrestle in the post season state qualifiers.
As far as the protein drinks, I’ll grab one periodically at the convenience store, after workouts. My favorite are the Fairlife Core Power….good flavors and very high quality.
Hyde
Legend
Pro tip: you can get 12 packs of the Fairlife RTD (not this Core Power) for $2/bottle. They’re 30g protein each, so you can get 60g portable RTD protein for $4 instead of 42 for $5 at a gas station. And you can keep them anywhere that’s not freezing, and they taste fine warm.
This is something I usually pack when I’m driving hours away, especially if training at some remote gym
gphagan1
Legend
Actually I really should do that, because they are $5 at the QT I go to after the gym so I do drink 3 or 4 a week.
Dustin07
Legend
those are good ideas. I mentioned my wife used to stock up the muscle milk singles for me at about $1ea but I had cut back since honestly I have no problem getting too many calories in on a cut but it's a great idea to keep one of these options on hand for emergency situations. sounds like we will have a Sunday Costco or Sams Club date.
Dustin07
Legend
Abductor machine
10 x 70, 115,
15 x 160
10 x 250
SS with adductor
20 x 70
10 x 115, 145, 190
Leg press
15 x +180, +270
Squats
5 x 135
3 x 185
1 x 225, 265, 295, 315
5 x 225
Bulgarians
3 x 10
Weight 194
Note
Quick lunch sesh. Knee is stiff, not horrible but a little bit hurting squat ROM so went easy on it. I hate bulgarians but they went well and I think helped rom.
10 x 70, 115,
15 x 160
10 x 250
SS with adductor
20 x 70
10 x 115, 145, 190
Leg press
15 x +180, +270
Squats
5 x 135
3 x 185
1 x 225, 265, 295, 315
5 x 225
Bulgarians
3 x 10
Weight 194
Note
Quick lunch sesh. Knee is stiff, not horrible but a little bit hurting squat ROM so went easy on it. I hate bulgarians but they went well and I think helped rom.
akboom87
Well-known member
I read somewhere and don’t hold me to this to a T because I might be remembering incorrectly
Talking about sled drags walking backwards if I remember right was supposed to help knees out or something along those line
Dustin07
Legend
Solid advice, worth a tryI read somewhere and don’t hold me to this to a T because I might be remembering incorrectly
Talking about sled drags walking backwards if I remember right was supposed to help knees out or something along those line
Dustin07
Legend
Incline bench
20 x bar
10 x 95, 135
5 x 160, 185, 190
10 x 160
DB laterals
20 x 30s
2 x 10 x 40s
SS with DB curls
2 x 12 x 32.5
12 x 35
Hammer curls
3 x 10 x 40s
Single arm cable pulldowns
2 x 20
Tri pushdowns - rope
2 x 20
Notes
Weighed in at 195 on the nose today so exactly where I wanna be to close out January. Maybe even a lb ahead of schedule.
My boy has a wrestling tourney today so I was able to hit the office, hit his tourney, hit the gym, then go back to another match (29 teams today)
He cut weight to help the team fill a gap and get points this week and I think he learned the value of dropping a weight class cause he pinned the first guy in 15 seconds.
I'm and out of the gym in 42min today
. Back to wrestling.
20 x bar
10 x 95, 135
5 x 160, 185, 190
10 x 160
DB laterals
20 x 30s
2 x 10 x 40s
SS with DB curls
2 x 12 x 32.5
12 x 35
Hammer curls
3 x 10 x 40s
Single arm cable pulldowns
2 x 20
Tri pushdowns - rope
2 x 20
Notes
Weighed in at 195 on the nose today so exactly where I wanna be to close out January. Maybe even a lb ahead of schedule.
My boy has a wrestling tourney today so I was able to hit the office, hit his tourney, hit the gym, then go back to another match (29 teams today)
He cut weight to help the team fill a gap and get points this week and I think he learned the value of dropping a weight class cause he pinned the first guy in 15 seconds.
I'm and out of the gym in 42min today
. Back to wrestling.
gphagan1
Legend
That’s awesome….he’s a big kid. I thought I was a big kid in High School. I played football and wrestled at 6’ 1” 205… I was big for an inside linebacker back then, but your boy has me beat. You’ve really been a good healthy influence on him. At the rate he is going, he’s going to excel at multiple sports.
Segansational
Well-known member
Wow, this is the stuff that really gets my blood boiling. Those are large, well-known and resourced brands. We're all out here trying to get our protein, improve our health. And meanwhile potentially poisoning ourselves with heavy metals! Shame on those companies for not doing better testing.
I mean, Quest, Isopure, Vega? Sheesh... makes me want to quit supplementation. I worry heavily about this with omegas too.
Dustin07
Legend
I think he said the highest number he saw on the scale holding a ton of water and bloat was like 240 or 245ish before waterpolo season last sept, and this weekend he weighed in at 214 to qualify for the 215 class. I'm glad he did that too, lesson learned in dropping a weight class as he's been a 220 weigh in all season in the 285 class, holding his own but that's a crazy differential!That’s awesome….he’s a big kid. I thought I was a big kid in High School. I played football and wrestled at 6’ 1” 205… I was big for an inside linebacker back then, but your boy has me beat. You’ve really been a good healthy influence on him. At the rate he is going, he’s going to excel at multiple sports.
He squat 375 last week so not a PR but the same squat he had when he was 20lbs heavier so I still think he will take 405 this year since wrestling is over in about a week and then he'll be basically 100% focused on powerlifting and probably shotput, but shot put isn't going to physically effect him, just occasional 1 mile runs with the track team.
to be honest it takes an insane amount of dilligence to eat "clean". I used to dodge anything "organic" because organic foods basically can still contain elevated levels of everything you're trying to dodge, like glyphostates, but lately have moved back into them because better is still better.
We were practicing that move Weds before his match that he auto-won because the other kid forfeited so he was stoked to try it Saturday. Funny thing is he won the first match, lost the second one (but it was really impressive, he was finally using his legs beautifully and looked so much better), and won the third match so he went home with some bling around his neck!
the way we practiced Weds, he basically had me in the headlock from that top position, drove his hips into me and I said wait, what if I step forward to save my balance... "I'll come from behind your knee and pull you down the other way" ok good deal.
so in match one in the video you saw, he caught the kid off guard, hipped into him and took him down. in match 3, he did the same move but the kid stepped forward so my boy just went behind his knee and pulled him down. in both of the matches he won they were less than 30 seconds lol.
gphagan1
Legend
Yeah weighing 220 in the 285 class, and holding his own, makes it that much more impressive, because that much of a weight differential is a huge advantage in wrestling. In the end though, that definitely worked to his advantage when he wrestled the lighter kids. And yeah if his squat is 375 now, I almost guarantee you he’ll hit 405 by the end of the year. After all he’s a growing boy.
Dustin07
Legend
H/S incline
2 x 20 x 90
Incline bench
2 x 5 x 135
5 x 155, 175, 195
10 x 165
15 x 135
Dips
4 x 10
Pec deck
10 x 175, 205
15 x 145
Flat DB bench
10 x 65, 75
15 x 50
Decline
10 x 135
Notes
Weight 192
That's a morning low for being unfasted (broke fast last night with hard boiled eggs, chicken, vegetables and some ground beef).
Man everything is heavy on a cut
Plan to isolate triceps and maybe a little cardio tonight.
Tested declines just cause its been years and I wanted to see if I could get some lower chest engagement.
2 x 20 x 90
Incline bench
2 x 5 x 135
5 x 155, 175, 195
10 x 165
15 x 135
Dips
4 x 10
Pec deck
10 x 175, 205
15 x 145
Flat DB bench
10 x 65, 75
15 x 50
Decline
10 x 135
Notes
Weight 192
That's a morning low for being unfasted (broke fast last night with hard boiled eggs, chicken, vegetables and some ground beef).
Man everything is heavy on a cut
Plan to isolate triceps and maybe a little cardio tonight.
Tested declines just cause its been years and I wanted to see if I could get some lower chest engagement.
gphagan1
Legend
Does your gym have the Hammer Strength decline? We have that machine next to our HS incline, and it hits the lower chest really good.H/S incline
2 x 20 x 90
Incline bench
2 x 5 x 135
5 x 155, 175, 195
10 x 165
15 x 135
Dips
4 x 10
Pec deck
10 x 175, 205
15 x 145
Flat DB bench
10 x 65, 75
15 x 50
Decline
10 x 135
Notes
Weight 192
That's a morning low for being unfasted (broke fast last night with hard boiled eggs, chicken, vegetables and some ground beef).
Man everything is heavy on a cut
Plan to isolate triceps and maybe a little cardio tonight.
Tested declines just cause its been years and I wanted to see if I could get some lower chest engagement.
Hyde
Legend
This machine is way better than using a decline bench IMO. The HS really does something, while the decline bench feels like it wishes it could be what a closegrip floorpress is.
Dustin07
Legend
Good question, I think the answer is yes but I'll have to dig in. For a long time the machine area was that dark shadowy place that we must never go into and lately, Nala has been taking me down a dark road of assisted leverages and limited ROMs. I think I have seen and maybe used it in both locations I frequent though...
Dustin07
Legend
Round 2
H/S decline
20 x 90
10 x 140, 180, 230, 270, 180
20 x 90
Pushdowns - rope attachment
3 x 20 x 100
Matrix tricep ext
2 x 20
Single arm pulldowns
3 x 20
(I like this because I feel like rope extensions hit the outter head and I can target the armpit/inside of the tricep with body language here)
Nitro seated dip ()
20 x 77kg, 111kg
Cardio
Bike - 20min
Incline LISS - 30min
Notes
Found the decline machine lol. It did hit things in an interesting way but felt like shorter overall ROM. That was a wild chest engagement.
Don't think I've used that matrix tri ext machine in a decade+. Interesting hit on the entire tricep.
H/S decline
20 x 90
10 x 140, 180, 230, 270, 180
20 x 90
Pushdowns - rope attachment
3 x 20 x 100
Matrix tricep ext
2 x 20
Single arm pulldowns
3 x 20
(I like this because I feel like rope extensions hit the outter head and I can target the armpit/inside of the tricep with body language here)
Nitro seated dip (
)20 x 77kg, 111kg
Cardio
Bike - 20min
Incline LISS - 30min
Notes
Found the decline machine lol. It did hit things in an interesting way but felt like shorter overall ROM. That was a wild chest engagement.
Don't think I've used that matrix tri ext machine in a decade+. Interesting hit on the entire tricep.
akboom87
Well-known member
Haven’t seen one of those in a while! Good looking sessions!Round 2
H/S decline
20 x 90
10 x 140, 180, 230, 270, 180
20 x 90
Pushdowns - rope attachment
3 x 20 x 100
Matrix tricep ext
2 x 20
Single arm pulldowns
3 x 20
(I like this because I feel like rope extensions hit the outter head and I can target the armpit/inside of the tricep with body language here)
Nitro seated dip (
20 x 77kg, 111kg
Cardio
Bike - 20min
Incline LISS - 30min
Notes
Found the decline machine lol. It did hit things in an interesting way but felt like shorter overall ROM. That was a wild chest engagement.
Don't think I've used that matrix tri ext machine in a decade+. Interesting hit on the entire tricep.
View attachment 258381
gphagan1
Legend
Nice work on the Decline machine…..glad you found it. I actually like the way both the incline and decline hit. They seem to target exactly where I’m wanting it. We have a Cybex tri ext machine that is similar to that Matrix. It does seem to hit a little different, but I like it at the end sometimes, nice and slow to get a good feel.Round 2
H/S decline
20 x 90
10 x 140, 180, 230, 270, 180
20 x 90
Pushdowns - rope attachment
3 x 20 x 100
Matrix tricep ext
2 x 20
Single arm pulldowns
3 x 20
(I like this because I feel like rope extensions hit the outter head and I can target the armpit/inside of the tricep with body language here)
Nitro seated dip (
20 x 77kg, 111kg
Cardio
Bike - 20min
Incline LISS - 30min
Notes
Found the decline machine lol. It did hit things in an interesting way but felt like shorter overall ROM. That was a wild chest engagement.
Don't think I've used that matrix tri ext machine in a decade+. Interesting hit on the entire tricep.
View attachment 258381
Last edited:
Segansational
Well-known member
This still seemed like a good session given you mentioned the difficulty while cutting. I hear you man! It's humbling when the numbers drop when we're less fluffy!H/S incline
2 x 20 x 90
Incline bench
2 x 5 x 135
5 x 155, 175, 195
10 x 165
15 x 135
Dips
4 x 10
Pec deck
10 x 175, 205
15 x 145
Flat DB bench
10 x 65, 75
15 x 50
Decline
10 x 135
Notes
Weight 192
That's a morning low for being unfasted (broke fast last night with hard boiled eggs, chicken, vegetables and some ground beef).
Man everything is heavy on a cut
Plan to isolate triceps and maybe a little cardio tonight.
Tested declines just cause its been years and I wanted to see if I could get some lower chest engagement.
Dustin07
Legend
LOL thats true @Segansational I've been trying to tell myself to just get in what I can, enjoy the pump because being a gymrat is fun, and when I get as lean as I want, I can really sit and focus more on some strength cycles but with perhaps more caution. In the gym, 205lbs and strong is my favorite. But at 205 I'm not really comforable in day to day outside the gym, too much fluff.
That nitro seated dip machine I don't think I'd ever recommend for anyone. I might hit it here and there as a burnout but 111kg was the entire stack and it's just like getting into a circus ride, you absolutely have to buckle the seatbelt to get anything done. the hammer strength dip machine I prefer a bit cause I can sorta manipulate what gets hit with body language and instead of the seatbelt I can just latch my knees under the pads.
That cybex/matrix tricep machine was interesting as a finisher cause most tricep movements (rope extensions, pushdowns, single arm pull downs) feel like they hit the inner or outter head so I try to do them all to get balance but this machine kinda felt like it hit the entire tricep.
gphagan1
Legend
Yeah I believe that tricep machine does hit the entire tricep. I think it helps with that thick look, the width, kind of how the hammer curls help the biceps.
GreenMachineX
Well-known member
Good points all around.
Dustin07
Legend
Warm up round
Deads
10 x 135
5 x 185, 225
1 x 275, 315
1 x 315, 315
Switch grip
1 x 315, 365, 385
RDL - DOH
2 x 10 x 225
Seated DB curls
10 x 30, 37.5
21s
1 x 60
Incline LISS
20 min
Notes
Was gonna take DOH to the top today but at 315 just felt good and decided to switch grip and go a bit higher.
Weight 193
Which I think is a Weds morning low. Almost back to August/Sept lows.
Lifting belt very easily on the third hole for the first time in ages.
Will focus on back and some cardio tonight.
Deads
10 x 135
5 x 185, 225
1 x 275, 315
1 x 315, 315
Switch grip
1 x 315, 365, 385
RDL - DOH
2 x 10 x 225
Seated DB curls
10 x 30, 37.5
21s
1 x 60
Incline LISS
20 min
Notes
Was gonna take DOH to the top today but at 315 just felt good and decided to switch grip and go a bit higher.
Weight 193
Which I think is a Weds morning low. Almost back to August/Sept lows.
Lifting belt very easily on the third hole for the first time in ages.
Will focus on back and some cardio tonight.
akboom87
Well-known member
Nice session and dropping weight all in line. On the RDL’s do people do a switch grip on them? Just noticed you said DOH and made me wonder.
Dustin07
Legend
I might if I'm repping heavier like 315, I've just been paying more attention lately with a concentration of taking DOH a little higher than before. I'm just so used to and comfortable with switch....
Dustin07
Legend
Round 2
Lay pull downs
15 x 115, 175
H/S high rows
15 x 180, 230
Cable Lat pull overs
25 x 80, 100
Ez bar curls
10 x 80
20 x 70
Hammer curls
2 x 15 x 40
2 x 10 x 30 supinated
Life fitness pull downs
2 x 12 x 160
Incline LISS
20 min
Notes
Ended up a little tighter on time than I had hoped so ran my circuit and just added reps and abbreviated sets.
Lay pull downs
15 x 115, 175
H/S high rows
15 x 180, 230
Cable Lat pull overs
25 x 80, 100
Ez bar curls
10 x 80
20 x 70
Hammer curls
2 x 15 x 40
2 x 10 x 30 supinated
Life fitness pull downs
2 x 12 x 160
Incline LISS
20 min
Notes
Ended up a little tighter on time than I had hoped so ran my circuit and just added reps and abbreviated sets.
akboom87
Well-known member
That’s a good second round!
Segansational
Well-known member
Well, I'm barely doing more than a bar weight on RDLs as it's prehab work mostyl for me, but I'm exclusively doing DOH grip these days. Including for deadlifts. I like the lat activation it provides.
Dustin07
Legend
Maybe I had some sorta woosh again. Had a ceasar salad with steak for dinner, then I jammed a tortilla filled with ground beef as a second dinner snack before bed. woke up at 191.2lbs. a new 2026 low and a number not seen since August. I have been getting decent cardio in and my diet has been pretty tight. I'd say closer to a 90/10 or even 95/5 vs 80/20.
if you do RDL's with an empty barbell I am certain you can still work up a sweat as I have done it when I tore that ligament in my back. I squeeze the buttcheeks as hard as I can focusing on perfect form, lats back, no forward drift of the knee, slow TUT, pauses, back up for sets of maybe 20. even with an empty barbell I first discovered 3x20 like this to make my back feel like a million bucks back when it was totally F'd up.
I pretty much do DOH for anything sub 315. if I think I'm going heavy on a particular day I might start belting up and switch gripping at 275 to get some strain and stretch in the bicep and start stretching out the belt so its good and tight when I get over 315/365. I also will stand in the squat rack and do a set of curls with the empty barbell, a set of RDL's, a set of straightlegged deadlifts (resting the bar on the ground with my hands holding it for a full touch the toes stretch, a set of hang power cleans, a set of rows and a set of OHP to get my biceps, back, shoulders, elbows, hamstrings etc all firing before I add weight.
if you do RDL's with an empty barbell I am certain you can still work up a sweat as I have done it when I tore that ligament in my back. I squeeze the buttcheeks as hard as I can focusing on perfect form, lats back, no forward drift of the knee, slow TUT, pauses, back up for sets of maybe 20. even with an empty barbell I first discovered 3x20 like this to make my back feel like a million bucks back when it was totally F'd up.