Are you flexible enough that the plates touch the floor? You might just be using too little weight too. I typically use 185-225 for working sets. You’re pulling way more than me on deads so it makes sense that you could use more weight on RDLs.
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I’ve seen a couple articles here mention putting small plates under the toes to give the porkthreads more of a stretch - maybe that’s the missing ingredient? I tend to feel RDL’s more the next day than after the set, but my hamstrings are wound tighter than a guitar string.
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Take this with a grain of salt because im piss weak and you’re wayy bigger and stronger then me, but iv found doing leg curls prior to rdl flushes them with blood/pumps em up and i feel it a heck of alot more
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Yes, I am flexible enough to hit the weights off of the floor. I can flat palm the floor with my legs straight. I do my best to lock my hips in place to get a full hamstring stretch though, but it could just be a matter of adding more weight and giving it a go.
I like this idea. That would definitely add some additional stretch to the hammies ( lol @ porkthreads).
That’s a good point Dukey. Just because I’m stronger, doesn’t mean I’m smarter at lifting weights! I have had some success in the past from doing some “pre-exhaust” (or whatever) to wake up muscles I was having trouble feeling. Doing some banded leg curls before RDL/SLDL is a great idea. Thanks man!
Thanks guys! I have a bunch of options now.
- Focus on keeping the bar out in front of my shins.
- Try SLDL with dumbbells, rather than barbell.
- Elevate my toes.
- Add more weight!
- Pre-exhaust with some hamstring isolation movements.
My hamstrings are going to get an ass kicking next week.
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I guess one other thing to consider I’ve seen around is rather than bending at the waist, is to push your ass back as far as possible. I think it’s probably just a mental cue but can’t hurt!
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I’ve been avoiding the Stiff Leg DL and sticking with the RDL since reading this:
I kinda, sorta use those terms interchangeably. I do maintain “soft knees” throughout the movement, but there is no additional bending throughout. I basically ‘unlock’ my knees and then go about my business. Unfortunately this hasn’t solved the issue of not feeling it in my hamstrings 
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Here’s the RDL technique video I made for my dad. I can touch the floor with my palms as well but I maintain a neutral spine (at least that’s the goal) on RDLs.
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Safety First!
Here’s the top dog of spines showing a guy how to bend over. Hands slide down thighs.
Here’s a guy dumbbell stiff legging.
The angle of hands and shape of dumbbell allows you to slide the db’s right up/down your thighs in great position.
But you gotta be hardcore too!
I was talking to a serious body builder about hamstrings. Dumbbell stiff legs came up. This BB’er said his hams were so sore, he had to skip work the day after he first tried them. You know it’s bad-ass if it’s the lift body builders fear!
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It always gives me severe DOMS after a layoff…and not from lifting, just from that specific exercise.
Morning weight: 213.2lbs
GOAL: 210lbs on December 22. Just over 3 weeks to lose 3lbs of fat. I’ll be adding in a couple little cardio bouts each week and reduce the size of my pre-bed meal. Might consider a fast or two over these 3 weeks as well, juuusst to make sure I hit my goal. I don’t see it being an issue though.
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3 pounds? Yeah, you’ve got this on lockdown.
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Haha, thanks man. I know I’m not being overly ambitious with that goal, but I think I’d rather been pleasantly surprised to surpass it than be discouraged by not reaching it!
Over the last ~5+ months of being in a caloric surplus I didn’t start feeling like I needed to lose some weight until around 209lbs. This is where ab definition definitely blurred. So if I were to ‘up the anti’ a bit, I would say 208lbs would be my more optimistic goal. With holidays in the mix, and my rather fierce hatred for cardio, I see 210lbs of being more realistic.
Hill sprints!!! Killer but effective and over in 20 minutes!
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3 lbs? Take a heaping scoop of pre-workout, drink a stout cup of coffee, have a dip of Copenhagen, and you might lose 3 lbs in one trip to the bathroom 
Oh, you said fat. Nevermind!
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Now this is a protocol I can get behind!
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ME UPPER
CLOSE GRIP RACK PRESS
135 x 5
185 x 5
225 x 3
275 x 3
315 x 3
335 x 2 ← Failed 3rd rep, twice.
Lots of band work in between sets.
T-BAR ROWS
90 x 12
115 x 12
140 x 12
140 x 12
DB INCLINE PRESS
80’s x 12
80’s x 12
80’s x 10
80’s x 10
LAT RAISES
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
BLUE MINI BAND TRICEPS PUSHDOWNS
12, 12, 12, 12
Good workout. I had a motivational speech video playing on my computer which made me give a little extra.
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335 x 2.5? That’s how that works, ya?
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Nope. A rep is either a pass (1) or a fail (0), unless I’m doing 1.5 reps of something for TUT. I’m not going to pat myself on the back for being weak!
Fixed.
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