Legs and Low Back

vjohn04

I'm attempting a second bulk and need some ideas. I am stuck at a planet fitness until November and will not use a smith press.

Dumbbells go up to 75 lbs. Aside from my RDLs, I think I'm maxed on the weight they offer. My grip strength is toast by the time I get to the last sets of RDLs, but am still working up. We no longer have free weights without the use of a smith press. I do not use the machines.
I'm open to suggestions so that I can continue to progress with what I have available to me. I'm also open to not changing anything. I've been on this set up since January. When I travel for work and get access to gyms with oly bars, I take full advantage of it. Experienced lifters, please provide suggestions to my predicament.

Here is what my lower split looks like when I am not traveling:

Strength Training Sets Reps/Set Weight/Set
goblet squat 1 10 55
goblet squat 1 5 60
goblet squat 1 5 65
goblet squat 1 5 70
goblet squat 1 5 75
dumbbell rdl 1 5 110
dumbbell rdl 1 5 120
dumbbell rdl 2 4 130
Lunge 2 10 70
Standing Calf Raises 1 20 70
Seated Calf Raise 1 10 320 (three plate max per side at PF)
40 degree leg press 3 10 320 (three plate max per side at PF)
Hyperextensions 2 10 25

BinaryPulsar

Bumping, to read also.

SideSteel

What is your progression over time with this? (How do you increase reps or weight or both, and when do you increase?)

vjohn04

What is your progression over time with this? (How do you increase reps or weight or both, and when do you increase?)

Well, I've recently moved to lower reps (5) from reps per set of (10). I WAS aiming to increase weight on at least one movement per workout, but for example because I started my bulk this past week I moved up 10 lbs on all exercises - if possible.

In short- my goal is always to increase weight.

But I would add that this is all skewed--- because:

If I had access to a gym, my working sets of squats are 170 x 5 and a 185 x 5 DL


Am I approaching this with the wrong mindset because of the weight limits I am dealing with? Should I move back to 8-10 reps?

I just need some sort of band-aid until I am out of my contract in November.

oh, and my exercise diary is open, if that helps. I was logging just single dumbbell weight, but corrected it for this discussion - so if you go back and look, it may seem off.

SideSteel

What is your progression over time with this? (How do you increase reps or weight or both, and when do you increase?)

Well, I've recently moved to lower reps (5) from reps per set of (10). I WAS aiming to increase weight on at least one movement per workout, but for example because I started my bulk this past week I moved up 10 lbs on all exercises - if possible.

In short- my goal is always to increase weight.

But I would add that this is all skewed--- because:

If I had access to a gym, my working sets of squats are 170 x 5 and a 185 x 5 DL


Am I approaching this with the wrong mindset because of the weight limits I am dealing with? Should I move back to 8-10 reps?

I just need some sort of band-aid until I am out of my contract in November.

oh, and my exercise diary is open, if that helps. I was logging just single dumbbell weight, but corrected it for this discussion - so if you go back and look, it may seem off.

Just some thoughts. I took some tylenol PM so my apologies if this is a bunch of crap.


Considering that your 5 rep sets are putting you close to the upper limit that you have for DB weight, you might want to consider adding repetitions at that weight and also adding additional sets at that weight for those particular movements.

Just for example on goblet squats, instead of pyramiding up to 75lbs by going 65,70,75x5, build up to 75x5 for 3 sets. Once you can do this, you could aim to add 1 rep per week (which you may or may not be able to add) until you get to 75x12x3 or somewhere around there. You will still make progress doing this, and this still puts you in a great rep/volume range for hypertrophy while also solving (at least temporarily) the issue of not having enough poundage.

You could also consider adding in bulgarian split squats (rear foot elevated split squats) as this should allow you some time to progress (I doubt you'll need 75x2 for those).

vjohn04

thank you!

Sarauk2sf

Just to add another suggestion into the mix just to confuse things.

You can also look to do pull throughs (which you can make more quad or hammie dominant depending on how far over you bend). This may be an option if you run out of weights for your RDL - keep upping the reps with the RDL and add some pull throughs.

DopeItUp

If you're maxing out on goblet squats, why not use two DBs? DB squatting with 2x75lbs can be pretty challenging I've found.

Sarauk2sf

Locking so we can keep track of active threads. If you wish for the thread to be unlocked if you have further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can pose them.