Just squated 4 Plates!!

[Fit Guru]

Dude just getting outta the car is murder. Sitting down anywhere and getting up is horrible . I did 5 sets of Bulgarian dead lifts for my hams also along with leg curls. I'm dieing

[Ironguruera]

What's a Bulgarian dead? When u do stiff leg deads how locked out are your knees?

[Fit Guru]

On Bulgarians you use 2 dumbells( I used 5b) feet shoulder width apart. Knees slightly bent. Drop the dumbells as far down your shins as u can. In way up tensing hams and glutes. Don't lock out at the top. I do 10 reps.

[SisterSteel]

Re: Just squated 4 Plates!!

On Bulgarians you use 2 dumbells( I used 5b) feet shoulder width apart. Knees slightly bent. Drop the dumbells as far down your shins as u can. In way up tensing hams and glutes. Don't lock out at the top. I do 10 reps.

Not sure why they are called Bulgarian Split Squats b/c the Bulgarian Oly Team doesn't do them. Their whole program is comprised of only 6 lifts. They may call it that b/c back in the 80's Abadjiev (the national coach) released a lot of misinformation to the world so no one would know what his Olympic weightlifting team was doing.

[Ironguruera]

On Bulgarians you use 2 dumbells( I used 5b) feet shoulder width apart. Knees slightly bent. Drop the dumbells as far down your shins as u can. In way up tensing hams and glutes. Don't lock out at the top. I do 10 reps.

I assume u meant 50 lb dumbs. I saw jay cutler doing then like this. I prefer them to the bar they seem to work better for some reason.

[Fit Guru]

Not sure why they are called Bulgarian Split Squats b/c the Bulgarian Oly Team doesn't do them. Their whole program is comprised of only 6 lifts. They may call it that b/c back in the 80's Abadjiev (the national coach) released a lot of misinformation to the world so no one would know what his Olympic weightlifting team was doing.

I have no idea. This is what I've always called them. Don't remember where I learned them.

[SisterSteel]

Re: Just squated 4 Plates!!

I have no idea. This is what I've always called them. Don't remember where I learned them.

I'd be willing that Ivan A. put it out in the 80's when he was releasing all the misinformation to the world. Just a history lesson for those who don't know who Ivan Abadjiev is.... he was the National Bulgarian Oly coach and took them from last to first in just a decade. His team also had all the WR's back in the 80's. They actually changed all the weight classes to change the WR numbers. Most say that was done b/c it was widely known that he had his lifters use heavy doses of AAS to be able to handle the rigorous 2x a day, 6x week training sessions that lasted 6-8hrs each day.

[Fit Guru]

Hey whatever they're called or where they came from I can't sit on the toilet today!

[SisterSteel]

Re: Just squated 4 Plates!!

Hey whatever they're called or where they came from I can't sit on the toilet today!

That's all that matters.... is that they work.

Another great Oly assisting lift is RDL's with a snatch grip (very very wide grip). That will increase your ROM and also hit your lats a bit because they help stabilize the bar with the wider hand grip.

[kazman68]

Re: Just squated 4 Plates!!

Weren't they called Romanian deadlifts as well, when using a barbell? I personally have grown found of using the dumbbells lately.

[red crayon]

Re: Just squated 4 Plates!!

I say what ever works, thats the ticket! I do what Id call old school Hack Squats with the bar behind my legs and squat down till the plates touch the floor and back up. lol I get a lot of strange looks but it helps me keep my back strait. I sometimes do box squats too. It helps me get the legs down where they need to be. Yes I do pause at the bottom. I have also done regular squats at the 20 rep per set deal. It freaks the young guys out, lol.
405 for 10 is a lot of work! But the results will be amazing. You did a great job there.

[Fit Guru]

Weren't they called Romanian deadlifts as well, when using a barbell? I personally have grown found of using the dumbbells lately.

Romania, Bulgaria ? Aren't they all the same? Lol

[kazman68]

Re: Just squated 4 Plates!!

I say what ever works, thats the ticket! I do what Id call old school Hack Squats with the bar behind my legs and squat down till the plates touch the floor and back up. lol I get a lot of strange looks but it helps me keep my back strait. I sometimes do box squats too. It helps me get the legs down where they need to be. Yes I do pause at the bottom. I have also done regular squats at the 20 rep per set deal. It freaks the young guys out, lol.
405 for 10 is a lot of work! But the results will be amazing. You did a great job there.

Yup, done the old school barbell hacks..they work..I had a situation where I had to work out at home with limited equipment, and these where a staple in my leg routine, also do sissy squats sometimes..people also look at me when I do deep stretch's between sets then do iso-tension, instead of gabbing after a set. FitG I don't know there all eastern bloc's so who knows who came up with them first...

[SisterSteel]

Re: Just squated 4 Plates!!

I say what ever works, thats the ticket! I do what Id call old school Hack Squats with the bar behind my legs and squat down till the plates touch the floor and back up. lol I get a lot of strange looks but it helps me keep my back strait. I sometimes do box squats too. It helps me get the legs down where they need to be. Yes I do pause at the bottom. I have also done regular squats at the 20 rep per set deal. It freaks the young guys out, lol.
405 for 10 is a lot of work! But the results will be amazing. You did a great job there.

You should try that movement using 25lbs plates and put a 1x4 under your heels. That will make your quads shake like a leaf in the wind. You can also use a cambered bar to and that'll make performing the lift a lot easier in terms of comfort.

[striker1488]

Re: Just squated 4 Plates!!

so can you move today. I bet your ass feels like someone donkey kicked it!!