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working on a new routine

thx guys...

oso- besides squats and calves everything wasn't too great....

anda- thx as always :) any advice on row progression? 55s i didn't really have to cheat until the 2nd set and that's when my shoulder hurt a bit, but i am thinking of moving down to maybe 3x8 with 40 or 45 pounds for a workout.
 
Dumbbell Rows, huh? Check this out:

Next week, let's try to see where exactly you are at with this. Firstly: you MUST feel this in your upper traps or upper back. That is crucial. If you're feeling it in your lower back or bicep then you're not doing it right. IMO: don't use torso rotation. Keep everything tight and firm. Like a rock.

Try this next week to see how it goes. This system is called Quality Volume.

You start with a weight you can easily do for 3 reps and then you make small increments and try to keep 3 good reps (note: GOOD reps here) and if you can't do 3, drop down to 2 and then finish off with a single. If you want more info, look at my Overhead Press videos from last week. I did: 155x3, 160x3, 165x3, 170x3, 175x2 and 180x1. Same principle.

So, for dumbbell rows:
45x3
50x3
55x3
60x3
65x3
70x2
75x2
80x1

This is what I predict. But this is what you should try to do. Take your normal 3-4 rest between sets and focus on keeping good form.
 
dam!! i was basically compromising my form on the 2nd set with 55s and it also hurt my shoulder a bit, and i think going between 65-80 is almost asking for an injury.
 
just going heavy wont cause an injury, your getting confused between using heavy weight and using too much weight to be able to keep good form. Aslong as you keep good form you could be doing singles and wouldnt really have too much more chance of getting injured than sets of 10. The only time heavy weight makes an injury more likely is something like a squat where its easy to make small mistakes which dont normally make much differance but with for example a 1RM then even a small mistake or if something is off the weight can be too heavy for you to compose yourself and sort it out. does that make sense?
 
JDid23 said:
dam!! i was basically compromising my form on the 2nd set with 55s and it also hurt my shoulder a bit, and i think going between 65-80 is almost asking for an injury.
Click to expand...
Well, in that case start with a lower weight and work upwards. I didn't read your comment about form...I presumed 55x5 was solid. If thats the case, start at 35 or 40 lbs and move upwards. The principle remains pretty much the same.
 
yeah anda- my growth has been good and my lifts have been going up so the last thing i want is using weight that compromises my form

EM- i get what you're saying, but since i felt my shoulder during rows i don't want to risk anything by going so heavy.

Never worked out on monday before, but tomorrow i am going to go for;

light squat day- 160x5x2
power clean (first time without jerk)- 115,125,130 (or 135 depending on how 125 feels)
Front squat- 130x5, 135x4, 140x3
Chinups- will see
EZ Bar Skulls- 25x12, 30x8-10, 35x6
SLDL- will see
Abs
 
ExtraMile said:
i said it before if your shoulder is hurting then it isnt healed
Click to expand...

it wasn't that bad-- just slight pain and i am also always careful with my shoulder. It hasn't hurt during heavy clean and jerks, seated DB press, bench, or anything else.
 
JDid23 said:
it wasn't that bad-- just slight pain and i am also always careful with my shoulder. It hasn't hurt during heavy clean and jerks, seated DB press, bench, or anything else.
Click to expand...

Sometimes one exercise will just trigger things, ie I get pain sometimes during heavy dips but it doesn't mean my shoulder is injured necessarily.
 
was prety good today
Back Squat- light day
95x3
135x3
160x5x2

Power Clean (first time without jerk)
45x3
95x3
115x3
125x3
135x3- PR
135x3- tied PR
135x2
135x2

Front Squat
45x3
95x3
115x3
130x5- PR
135x4- PR
140x3- PR

Chinups
18 total
6
4
3
3
2

Skull Crushers
EZ Bar + 25 x 10
EZ Bar + 30 x 8-10 (forgot lol) - PR
EZ Bar + 35 x 4 (failed on 5th)- PR

SLDL
45x8
95x8
115x5 (had to pickup my dad from the bus)

Comments: will do abs tonight.. gotta start not neglecting them as much as it seems i always have a reason not to hit them directly. Light squat day today was easy as it should be, but i felt my groin a bit more than usual during them. Any ideas? Cleans were great, but my form was a bit inconsistent on the 3rd set with 135 so i only stuck to 2 reps per set- i am going to stick to 135 until i get my form more consistent. It also scraped up my knee a bit. Front squats were great!!! (fucking love em). Skulls were ok as well, and i HATE SLDL even though i had to leave early.

Questions: any ideas on why i felt it in my groin during back squats and what i should do in place of SLDLs? I was thinking of doing GHRs but there is nowhere in my gym to do them (small, yet crowded gym), so maybe leg curls or something else but i hate machines. How about bulgarian split squats/lunges? I know lunges hit hamstrings harder and bulgarian split squats are more of a squat lol, but i wanna give them a try.

thanks
 
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you could do good mornings instead of RDL, if it it comes to it just some heavy lying leg curls.

for abs just do weighted declines and hanging leg raise, maybe do one on monday for 3-4 sets and the other on fridays for 3-4 sets

you could also do any of the following:
weighted side bend
plank
russian twist
ab wheel
pulldown abs
needsize abs
 
ExtraMile said:
you could do good mornings instead of RDL, if it it comes to it just some heavy lying leg curls.

for abs just do weighted declines and hanging leg raise, maybe do one on monday for 3-4 sets and the other on fridays for 3-4 sets

you could also do any of the following:
weighted side bend
plank
russian twist
ab wheel
pulldown abs
needsize abs
Click to expand...

yeah i am fine with abs- just no time to do them today.

Don't want to try good mornings either- looks like overall a very strange movement and i have no desire to do them.
 
I would give the good mornings a try, honestly I went from doing 135x8 to 215x5 and my deadlift shot up, I would say good mornings really helped.
 
Sometimes when you are sore and hurting you tend to feel small pains in your hips and groin region - especially when you're relatively new to weightlifting.

Do not do Good Mornings. You don't need such a complex movement with the weights you are lifting. Learn how to do Romanian Deadlifts.
 
good mornings are GAY lolol and the pain thing youre talking about is just a nag nothing big. I get those all the time when im doing bb lunges, granted i go heavy (275lbs) and i almost fall over which isnt good but it eventually goes away. I get em all the time

I do my deadlifts with my hips high so i basically doi a miz between conventional deads and romanian deads. I like it a lot

what always gets my hammies fried is

deep squats
HEAVY bb lunges
GHR's
romanian deadlifts
 
yeah i might just do lunges....

i might be playing basketball tonight, so i am thinking about lifting beforehand- i'll be tired for basketball but who cares- maybe just get in my deads and bench if i can..

thinking this way because it's supposed to snow like fucking crazy here tomorrow and then i am leaving on Thursday for FLA
 
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fucking snow put me in today so i just worked out at home.... and i am sweating fucking bullets and tired as hell. Today i did some shit with a deck of cards (only used half the deck because i was exhausted- will save the 2nd half for my brothers workout and come up w/ something for him).


Red card
Door pullups (1/2 of card, round down if odd number)
Pushups
Renegade Row (round up if odd number)- 6 lb DBs
dips with feet on chair, hands on bed--- switched to skulls with 6 lb DBs about halfway through

Black card
Squat
Lunge (round up if odd number)
Calf Raises
Bulgarian Split Squat (round down if odd number)

Abs every other with leg raises, crunches, reverse crunches- stopped after 10 cards though.


I did 26 cards and got a lot of high ones.

May or may not get to the gym tomorrow because i am going to FLA 2morrow night, but my grandma (i think almost 80 now!) has been going to a "health spa" to workout so i am going to go with her and just hope that they have barbells and weight :) If not i'll have to improvise.
 
and rape??!?!?!?!?!?!?

ok guys at the end of March i am going to go for my 1RMs.. Currently i can do;

Deadlift- 255x6 (probably 2-3 more as well and will add more weight)
Bench- 135x8
Squat- 190 x 5 sets x 2 reps

For cleans, i don't want to go for my 1RM because i want to focus more on form but i can do 135 fairly easily. Front squats i am at 140x3 and i don't really care about hitting anything on those- just want to keep adding weight.


For deadlifts- i am thinking 315 IF i keep progressing the way i have been.. but then again i may be getting ahead of myself-- don't want to risk an injury either.
Bench- 165-170?? no idea
Squat- really just absolutely fucking lost because of the sets/reps i do with them.

Any advice is greatly appreciated!
 
JDid23 said:
and rape??!?!?!?!?!?!?

ok guys at the end of March i am going to go for my 1RMs.. Currently i can do;

Deadlift- 255x6 (probably 2-3 more as well and will add more weight)
Bench- 135x8
Squat- 190 x 5 sets x 2 reps

For cleans, i don't want to go for my 1RM because i want to focus more on form but i can do 135 fairly easily. Front squats i am at 140x3 and i don't really care about hitting anything on those- just want to keep adding weight.


For deadlifts- i am thinking 315 IF i keep progressing the way i have been.. but then again i may be getting ahead of myself-- don't want to risk an injury either.
Bench- 165-170?? no idea
Squat- really just absolutely fucking lost because of the sets/reps i do with them.

Any advice is greatly appreciated!
Click to expand...
What are you asking? You haven't Deadlifted this week so I can't tell you where you're at right now....But what is the question you're asking?
 
ok- i know this is going to seem like a clusterfuck, but this routine was made with a lot of help from Andalite and i think it's structured a lot better than my other one, and it also keeps most of the same movements that have been working for me, so i am going to give it a shot- here it is.


Sunday
Back Squats - 2x5, 1x12, 1x15-20
Powecleans 5x3
Incline DB Press- 3x8-12
Pull-ups - 3-4 sets to failure
Grip Training
Abs

Tuesday
Back Squats- 3x2
Military Press - 5x5 add 5 lbs per week
Dumbbell Rows 3x5 add reps per week till you hit 3x7 and then add weight and go back to 3x5 to add reps, etc
Calves
Tricep Exercise- (primarily CGBP and skull crushers)
Abs

Thursday
Deadlifts - will vary with andalite's help
Bench Press - do 3x3 and add 5 lbs per week- backoff set x 10
Front Squats: 3x5,4,3
Cable pullthroughs - 3x8-12- 1 set of lunges afterwards
High Pulley Rows OR Chest Supported Rows - 4x10-12
Biceps (primarily BB/DB Curls)
Abs
 
where are your dead and squat at now bro? i know you been doin multiple sets with the heaviest weight for that day so im interested to where your max is?
 
ExtraMile said:
where are your dead and squat at now bro? i know you been doin multiple sets with the heaviest weight for that day so im interested to where your max is?
Click to expand...
SaiBoT has him on a Back Squat cycle right now and he's working with plugged in maxes for it. I believe he maxes out in a few weeks and as far as Deadlifts go, Josh will be doing something more relative to him 1RM in a few weeks there as well.
 
Andalite said:
SaiBoT has him on a Back Squat cycle right now and he's working with plugged in maxes for it. I believe he maxes out in a few weeks and as far as Deadlifts go, Josh will be doing something more relative to him 1RM in a few weeks there as well.
Click to expand...

so when does he start the thing he posted that you helped him with?
 
ExtraMile said:
so when does he start the thing he posted that you helped him with?
Click to expand...
It's not a cycle. It's a workout-by-workout progression. Every workout builds on itself therefore I can't give you any numbers. If Josh manages to hit what he's supposed to next Thursday, then we can decide on what he should do the week after.
 
oso0960 said:
Is there a special reason power cleans come after squats? Other than that it looks perfect.
Click to expand...

i thought squats before cleans was better, especially since i am doing 1x20 at the end with 4 hard sets including that...... is it more efficient to do cleans first?

Tomorrow (hopefully!!) I am planning on doing my Thursday workout.

EM- current best lifts are
Dead- 255x6 (not too hard)
Squat- 190x5x2 (not too hard)
Bench- 135x8
 
not exactly sure where i will be today because of taking about 10 days off, but for deads i will go for 10 lbs less than last week for 2-3 sets for 6... bench i also have no idea. I think today i will do 3 sets with 135 or 140x3x3 depending on how well i do with the deads after the time off. Front Squat i will continue to progress using my plan for them, and then give pulley/chest supported rows and cable pullthroughs a go for the first time.. finish off with some biceps and abs.
 
JDid23 said:
i thought squats before cleans was better, especially since i am doing 1x20 at the end with 4 hard sets including that...... is it more efficient to do cleans first?
Click to expand...

Power exercises before strength exercises especially for athletes already efficient at the power exercises unless there's a special need for something to be before.
 
On Deadlifts, here's what you do, Josh:

Warm-up using your usual method till you hit 235. Then, with 235, do 3 reps. If it flows well, bump up the weight to 245 and do 4 reps. If that happens, take a good rest, load the bar to 255 and do what you're target sets and reps are.

Keep something in mind here: sometimes when your warm-ups are shitty, your work sets roll around perfectly. This discrepancy exists so be aware of it. All my warm-ups have me using perfect technique but they all either feel sluggish or my calluses hurt or I'm bitching and moaning about them. But, when the work sets roll around I'm in the ZONE.

Oh, and more often than not, whenever I've taken a layoff and come back to lifting, my warm-ups really feel awesome and smooth and then when the work sets begin I fail. This is because I don't focus hard enough and can't think straight. So try to avoid this happening to you.

Good luck and I hope you kick ass!!!! :)
 
oso- okay thanks- i'll give the cleans a shot before squats on sunday.

andalite- thanks will do.... i think the 245 might feel like a working set for me today, and if the 235/245 feel hard, what should i go about doing? just working sets with the 245?

early workout today since i am going with a friend and i don't have a car.. breakfast was pretty legit though today i think- i had
multi vitamins, OJ, yogurt (14g protein), glass of milk with a bit of chocolate whey, decent sized cup of peanut butter, 3 glasses of water, and an apple.

also even after watching a video of cable pullthroughs i feel like i don't know how to do them... I think i'll wait until next Thurs to give them a try because they look strange to me.. However, i read a bit on them and i think they seem like a great exercise so today i am going to do DB Lunges
 
JDid23 said:
i thought squats before cleans was better, especially since i am doing 1x20 at the end with 4 hard sets including that...... is it more efficient to do cleans first?

Tomorrow (hopefully!!) I am planning on doing my Thursday workout.

EM- current best lifts are
Dead- 255x6 (not too hard)
Squat- 190x5x2 (not too hard)
Bench- 135x8
Click to expand...

cool man you'll be squattin 2 plates in no time :)
 
ExtraMile said:
cool man you'll be squattin 2 plates in no time :)
Click to expand...

yeah :) i could probably get a single for it if i tried as the 190x5x2 wasn't too bad last time.

Today's workout was very good considering i haven't lifted in almost 2 weeks. and fuck it was long!!

Deadlift
135x5
155x3
185x3
225x2 (switched to left under/right over here)
235x3
255x6- tied PR
255x4 (so close to 5th, but couldn't lockout and bar was slipping out of hands)- PR 2nd set
245x3- not that hard

Front Squat
45x5
95x3
115x3
135x5- PR
140x3- tied PR
145x2 or 3- PR

Bench Press
45x8
65x5
95x5
115x2 (harder than it should be)
140x3- PR 3x3
140x3
140x3
115x10 (big spot on 11th)

Chest Supported Row- harder than i thought it would be-- first time
25x10
35x8
40x8
25x10

DB Lunges
20s x 20 (10 per leg)
20s x 20 (10 per leg)

BB Curl
45x8
45x8
45x8

Abs- superset Renegade Row..... Russian twists (10 lb med ball)..... Situps (10 lb med ball)
15s x 10 (5 per arm), 20, 10
12s x 10 (5 per arm), 20, 10


Comments: not bad all things considered! I skipped the 245 set of deads because i was hyped up for 255 and i think it went well for the most part. Front Squats are getting fucking hard to stabilize the weight, so i think i am going to do 135, 140, and 145 again next workout for the amount of reps i wanted this workout. Bench got better each set and i could have done more reps on each one! Chest Supported Row was alright.. harder than i thought it would be. Lunges are going to be replaced with cable pullthroughs for next time, BB Curl i am going to go 8-10-12 and then add 5 pounds per workout, and abs was a nice change of pace from my usual weighted declines supersetted with leg raises.
 
damn squat deadlift bench and row all in one workout!! :eek2:

well done on the PR's man, how come u havnt been on msn in so long?!
 
ExtraMile said:
damn squat deadlift bench and row all in one workout!! :eek2:

well done on the PR's man, how come u havnt been on msn in so long?!
Click to expand...

thx :) the row was chest supported, but yeah it was pretty tough

my MSN is currently fucked up but im gonna try to fix it
 
wow i can't even describe how sore my traps and back are from deads yesterday!!

tomorrow i am going to go for this

Power Clean- will see how i feel.. probably between 125-135 5x3
Squat- 180 x 2 sets x 5 reps, 140x8-12, 95x15-20
Incline DB- 40s x 10-12 x 3 sets
Pullups- 3-4 sets
Grip Training- static holds
Abs- probably decline situps and leg raises
 
JDid23 said:
wow i can't even describe how sore my traps and back are from deads yesterday!!

tomorrow i am going to go for this

Power Clean- will see how i feel.. probably between 125-135 5x3
Squat- 180 x 2 sets x 5 reps, 140x8-12, 95x15-20
Incline DB- 40s x 10-12 x 3 sets
Pullups- 3-4 sets
Grip Training- static holds
Abs- probably decline situps and leg raises
Click to expand...

workout was decent today... felt good to be back squatting

Power Clean
45x3
45x3
95x3
115x3- PR 5x3
115x3
115x3
115x3
115x3

Back Squat
45x5
95x3
115x3
135x3
155x2
175x1
180x5- PR 2x5
180x5
135x10
95x18

Incline DB
40s x 10- PR 3 sets
40s x 10
40s x 8 (right failed on 9th, left hit)

Chinups (neutral grip)
7- tied PR
4
3
3

Static Holds
around 40 seconds

Abs.. superset weighted declines with 25 lbs x leg raises
10.....10- PR
10.....5 (holy crap!)

Dips- 5 or 6 narrowest grip- not much pain.

Comments: starting to get bruises because of cleans.. They weren't too hard though- worked more on form. Squats were good today- will go for 195x3x2 next workout. Incline DB next time i'll use 40s try to get 12 on each of my sets, and chinups there is no way i can progress on this way . Maybe i'll switch to wide grip pullups. Static holds my grip was already worked from the pullups (had some newly formed callouses) so i think in the future i should do pullups before inclines to give my grip some rest. Abs were okay, and dips i didn't feel too much pain doing, but a little bit was there so i am going to keep them out for now.. just wanted to give them a try
 
Andalite said:
Good job, Josh
Click to expand...

thanks :)

next time i'll probably go for
195x 3 sets x 2 reps squat
military press ramp up to a heavy set of 5 (not sure what yet. been a while since i've done these)
DB Row- 40s x 3 sets x 7 reps (form concentrated)
Triceps- probably skull crushers supersetted with CGBP if nobody is @ bench, or else i'll figure something out.
Calves- standing calves Nelson's routine with 90 pounds
Abs- any ideas to spice things up??
 
ExtraMile said:
what weight did u do that 40 sec static hold for?
Click to expand...

ah woops forgot to add that- thanks

it was 135, maybe could have done a few more seconds with it, but my grip i felt was really shot already at this point of the workout (also have to carry the DBs a full length to do inclines)
 
JDid23 said:
ah woops forgot to add that- thanks

it was 135, maybe could have done a few more seconds with it, but my grip i felt was really shot already at this point of the workout (also have to carry the DBs a full length to do inclines)
Click to expand...

cool do u only do 1 set? is it double overhand or mixed grip? I really need to start gettin back into grip trainin...
 
JDid23 said:
always double over for me for static holds..... if i am training for grip, i work with whatever is the hardest.
Click to expand...

I think Im gonna start doing some static grip holds now because farmers walk got boring lol and I gotta be careful with these 1 arm rows my back was aching a bit after the last time I did them right in the place it got injured...

Two of the things I promised myself I would work on more this year were core and grip strength lol
 
ExtraMile said:
I think Im gonna start doing some static grip holds now because farmers walk got boring lol and I gotta be careful with these 1 arm rows my back was aching a bit after the last time I did them right in the place it got injured...

Two of the things I promised myself I would work on more this year were core and grip strength lol
Click to expand...

EM have you forgotten about the contest you challenged me to lol:D:wavey:
 
Not half bad!

Squat
45x5
95x3
115x3
135x3
155x3
175x1
185x2
200x2 (PR in weight and 3x2)
200x2
200x2

Overhead Press- been around 2 months since i've done these and i already hit a PR!
45x5
65x5
75x5
80x5
85x5 (not that challenging so i wanted one more set)
90x5- PR
65x9

DB Row
30s x 7
40s x 7- PR 3 sets 7 reps
40s x 7
40s x 7

Standing Calves- Nelson's calf routine- HOLY FUCKING SHIT!!!!!!
90 pounds first set- 15 reps- PR....... i didn't hit more than 8 reps for any other set... ended up with 75

Triceps.... Superset EZ Bar Skull Crushers with Dips (narrowest grip)
30.........5- PR
30.........4 1/2
20x12.. 3

Abs---- weather was shitty, dad needed the car so i had to skip and come home


Comments: Pretty damn good! Squats felt good.. was a bit challenging to get out of the hole but not too bad. Also the first time i've done back squats with 1 days rest and they were awesome. OHP was also good.. felt great setting a PR in a lift i haven't done in ages and next time i am going to go for 95x5. DB Row felt like cake for my left arm, but somewhat hard for my right arm. NELSONS CALF ROUTINE HOLY FUCKIN SHIT!!!!!! i can't even tell you guys how badly i wanted to and even thought i was going to stop after 50 reps. I was almost on a limp afterwards, but it was an amazing limp. They went away a little before i started triceps. Triceps were also good today. Dips i didn't feel a thing in my shoulders, and kept my body as upright as possible. Hella fucking hard to do these supersetted with skulls.

gonna kill those deads on thursday!
 
Andalite said:
You and me do Deadlifts on the same day...Funny, eh? :)
Click to expand...

thx oso- if you ever do calves i swear i've never felt another muscle group burn as much as my calves burnt after this session.

and yeah haha..... less than 200 pounds away from you (maybe?) :)
 
thx tblock and anda- tomorrow; (unless it snows too much and the gym closes i'll lift friday)

Dead- 265x5 x 2 sets- backoff 255x5
Front Squat- 135x5, 140x4, 145x3
Bench- 145x3x3
Chest Supported Row OR High Pulley Row
Cable Pullthroughs (not sure yet.. never done)
BB Curl- 45 x 10 x 3 sets
Abs
 
JDid23 said:
thx tblock and anda- tomorrow; (unless it snows too much and the gym closes i'll lift friday)

Dead- 265x5 x 2 sets- backoff 255x5
Front Squat- 135x5, 140x4, 145x3
Bench- 145x3x3
Chest Supported Row OR High Pulley Row
Cable Pullthroughs (not sure yet.. never done)
BB Curl- 45 x 10 x 3 sets
Abs
Click to expand...


why cable pullthroughs why not dips or db flyes?

why chest supported rows and not bb rows or pendlay rows?

why dont you go up in weight oin the bb curl or else youll be curling 45lbs the rest of your life
 
the.gladiator1987 said:
why cable pullthroughs why not dips or db flyes?

why chest supported rows and not bb rows or pendlay rows?

why dont you go up in weight oin the bb curl or else youll be curling 45lbs the rest of your life
Click to expand...

cable pullthroughs work the lower back and hamstrings- idk which exercise you're thinking of?

i already have DB Rows which is a compound lift, and BB Rows don't hit the back as much as some others (kind of rephrasing what andalite told me as i asked him the same question when he recommended this). It's also more difficult to maintain strict form so that i am working strictly my back.

BB Curl i want to stay strict on form for now- i am going to progress with 8-10-12 reps with the same weight then increase.. I don't really care how much i curl to be quite honest.
 
JDid23 said:
cable pullthroughs work the lower back and hamstrings- idk which exercise you're thinking of?

i already have DB Rows which is a compound lift, and BB Rows don't hit the back as much as some others (kind of rephrasing what andalite told me as i asked him the same question when he recommended this). It's also more difficult to maintain strict form so that i am working strictly my back.

BB Curl i want to stay strict on form for now- i am going to progress with 8-10-12 reps with the same weight then increase.. I don't really care how much i curl to be quite honest.
Click to expand...


oh im thinking of cable presses or something, im not good with cable exercises as i never do them.

If its difficult to maintain strict form then the weight needs to be lowered. But when i do bb rows sometimes ill hump it up to get that last rep or 2. Idk it worked for me. Seems to make more sense to lift 135lbsx8 rather than 40 or 50lbs for 8.

Why dont you stay strict on form for 5-6 solid reps then go up in weight? 8-10-12 reps cant just increase each week because the reps are so high, and its not about how much you curl but how its helping you get stronger and bigger. Whatever floats your boat tho good luck man
 
Honestly barbell rows over dumbbell rows for strength. The strength from barbell rows will correlate to a higher deadlift much better. I never did rows till I started the 5x5, and as soon as I started them my deadlift has gone from 335x1 to 360x5 or 365x4. There are other things besides rows responsible but I feel rows really helped.
 
the.gladiator1987 said:
oh im thinking of cable presses or something, im not good with cable exercises as i never do them.

If its difficult to maintain strict form then the weight needs to be lowered. But when i do bb rows sometimes ill hump it up to get that last rep or 2. Idk it worked for me. Seems to make more sense to lift 135lbsx8 rather than 40 or 50lbs for 8.

Why dont you stay strict on form for 5-6 solid reps then go up in weight? 8-10-12 reps cant just increase each week because the reps are so high, and its not about how much you curl but how its helping you get stronger and bigger. Whatever floats your boat tho good luck man
Click to expand...

i think you'd be surprised with your DB Row if you tried it. What are you BB Rowing now? Also, for size DB Rows i believe have a better ROM and work each side individually so one isn't doing more work (my left arm is stronger than my right.. by a lot on rows!!)

For curls, i treat it like they're curls. I don't really care how much weight i am curling, and i guess i can do 45x10-12 for 3 sets tomorrow then up it to 50 pounds.

tblock- same as to what i said to glad.. my left arm does more of the work in BB Rows, which is why i moved the weight down in DB Rows to 40 pounds to work on form (left arm was doing 60 pretty easily while my right i had to cheat).
 
JDid23 said:
i think you'd be surprised with your DB Row if you tried it. What are you BB Rowing now? Also, for size DB Rows i believe have a better ROM and work each side individually so one isn't doing more work (my left arm is stronger than my right.. by a lot on rows!!)

For curls, i treat it like they're curls. I don't really care how much weight i am curling, and i guess i can do 45x10-12 for 3 sets tomorrow then up it to 50 pounds.

tblock- same as to what i said to glad.. my left arm does more of the work in BB Rows, which is why i moved the weight down in DB Rows to 40 pounds to work on form (left arm was doing 60 pretty easily while my right i had to cheat).
Click to expand...

For curls I don't like barbell curls either, I found I do enjoy alternating db curls once a week. I think curls are demonized too much though, they are a very functional exercise if you think about it. Not the mass builder that squats and deadlifts are, but they still are important.

Once you get your imbalance worked out with db rows you should switch to barbell rows, just my opinion but I think they work the grip better and correlate to higher deadlift strength because of the way you do them.
 
Most people who do barbell rows use the worst form on the planet...lol...Dumbbell rows too but dumbbell rows = biggest bang for your buck.

The only reason being that you are actually using your upper back a lot more compared to barbell rows which hardly anybody ever does strict simply because you cannot hold a large amount of weight static with your hips and row away at it like there's no tomorrow :)
 
Andalite said:
Most people who do barbell rows use the worst form on the planet...lol...Dumbbell rows too but dumbbell rows = biggest bang for your buck.

The only reason being that you are actually using your upper back a lot more compared to barbell rows which hardly anybody ever does strict simply because you cannot hold a large amount of weight static with your hips and row away at it like there's no tomorrow :)
Click to expand...

Then use lower weight :)
 
the.gladiator1987 said:
Then use lower weight :)
Click to expand...
But whats the point? Think of it like this: You do dumbbell rows with a 100 lbs dumbbell. You do barbell rows with 155 lbs. Thats 100 lbs per side. So the weight moved is MUCH more with the dumbbells. However, your goal here is to hit your upper back. Barbell rows are cumbersome if you want to specifically hit your upper back because of the bio mechanics of the exercise. You need to be at the right angle, not jerk the weight up, etc etc. You also reach a point where progressing is very difficult. Thats why, I think, for strength purposes: do dumbbell rows and then if you like add barbell tows to that. But the foundation of needing a strong upper back is dumbbell rows.
 
Andalite said:
But whats the point? Think of it like this: You do dumbbell rows with a 100 lbs dumbbell. You do barbell rows with 155 lbs. Thats 100 lbs per side. So the weight moved is MUCH more with the dumbbells. However, your goal here is to hit your upper back. Barbell rows are cumbersome if you want to specifically hit your upper back because of the bio mechanics of the exercise. You need to be at the right angle, not jerk the weight up, etc etc. You also reach a point where progressing is very difficult. Thats why, I think, for strength purposes: do dumbbell rows and then if you like add barbell tows to that. But the foundation of needing a strong upper back is dumbbell rows.
Click to expand...

its very hard to compare the weight used in rows because it depends on how much you are concentrating on mind-muscle and using back, I do dumbell rows with 88lbs and I have hit 25 reps on each arm, but I was hauling the dumbell up and not even thinking about my traps and lats. I do barbell rows and I do them strict bend over at about 60 degrees and concentrate on pulling with my back only, because of this I go light, 143x10 for example.

I really dont get why you say its so hard for people to not move their hips and jerk the weight up, just stand steady and tighten your core, its not really hard, and if you cant pull the weight up without jerking then its too heavy. The way that you are bent over and have to maintain the position with rows means they hit abs, obliques, spinal erectors, glutes etc aswell as back bi's and forearms

but as I already said, I do both types of rows and do each one for a differant purpose. DB Rows because I enjoy them, like using heavy DB's, they make my bi's and forearms grow, help my deadlift lockouts and improve my grip, but I do barbell rows for upper and middle back and lat hypertrophy. I use a thumbell grip on barbell rows so its still kinda hard on grip towards the end of the high rep sets
 
ExtraMile said:
its very hard to compare the weight used in rows because it depends on how much you are concentrating on mind-muscle and using back, I do dumbell rows with 88lbs and I have hit 25 reps on each arm, but I was hauling the dumbell up and not even thinking about my traps and lats. I do barbell rows and I do them strict bend over at about 60 degrees and concentrate on pulling with my back only, because of this I go light, 143x10 for example.

I really dont get why you say its so hard for people to not move their hips and jerk the weight up, just stand steady and tighten your core, its not really hard, and if you cant pull the weight up without jerking then its too heavy. The way that you are bent over and have to maintain the position with rows means they hit abs, obliques, spinal erectors, glutes etc aswell as back bi's and forearms

but as I already said, I do both types of rows and do each one for a differant purpose. DB Rows because I enjoy them, like using heavy DB's, they make my bi's and forearms grow, help my deadlift lockouts and improve my grip, but I do barbell rows for upper and middle back and lat hypertrophy. I use a thumbell grip on barbell rows so its still kinda hard on grip towards the end of the high rep sets
Click to expand...
The way you are describing rows: using the right weight, etc etc is the right way to do any movement: in a controlled fashion. Given your scenario: I agree with you. I'd do both.
 
dam!!! snowed like FUCKIN HELL today so i couldn't get to the gym- hopefully it lets up tomorrow but it's still going now!

on a side note, my calves are sore to the point where it drastically effects my walking. Any ideas besides stretching? maybe ice?

on a side note, we have a lot of trees in our yard so today for about an hour i was getting the snow off of trees just chopping at it with a rake. I swear i was so fuckin fatigued afterward it wasn't even funny!
 
no workout today either.. snow day- gym closed.

hopefully i can workout tomorrow with my thursday workout, then do M/W/F so my thurs workout will be friday, so then on sunday i will do my regular squats and be back to my normal Sunday/Tuesday/Thursday split.
 
Dude, you got school off today....so lucky!!! I had such a late night out last night...went to bed at 3:30 am and had ZERO motivation to wake up for my 10:30 class today morning...How sad is that??? :(
 
Andalite said:
Dude, you got school off today....so lucky!!! I had such a late night out last night...went to bed at 3:30 am and had ZERO motivation to wake up for my 10:30 class today morning...How sad is that??? :(
Click to expand...

yeah man no school the last 2 days. on top of that i was supposed to have 4 tests during those days, and have 2 projects due monday so i have no fuckin idea what to do. I wasn't going to study anyway, but it would be nice to know what the tests are on.

damm man! i hope that late night was with your girlfriend :LockMe!:

are you a senior now? any plans for after college?
 
JDid23 said:
yeah man no school the last 2 days. on top of that i was supposed to have 4 tests during those days, and have 2 projects due monday so i have no fuckin idea what to do. I wasn't going to study anyway, but it would be nice to know what the tests are on.

damm man! i hope that late night was with your girlfriend :LockMe!:

are you a senior now? any plans for after college?
Click to expand...
Actually, my gf is at a university for an interview for her PhD program this weekend....so that left me to hanging out with my boys....

I do graduate in May. I'm probably going to go back to Bombay and work for 2 years at an investment management firm and then come back here to do my MBA. Hopefully I'll get in an ivy league too. I do want to get into one of the top 20 for sure though and I have good achievements so far so hopefully that will stand :)
 
Andalite said:
Actually, my gf is at a university for an interview for her PhD program this weekend....so that left me to hanging out with my boys....

I do graduate in May. I'm probably going to go back to Bombay and work for 2 years at an investment management firm and then come back here to do my MBA. Hopefully I'll get in an ivy league too. I do want to get into one of the top 20 for sure though and I have good achievements so far so hopefully that will stand :)
Click to expand...

dam nice dude- good luck!!! you looking at any schools specifically? Dam, just reminded me in 4 years i am going to have to do all this app shit again with grad school- also hoping to go to a top grad school like columbia.
 
JDid23 said:
dam nice dude- good luck!!! you looking at any schools specifically? Dam, just reminded me in 4 years i am going to have to do all this app shit again with grad school- also hoping to go to a top grad school like columbia.
Click to expand...
Where are you going for college? I know you must have already applied and stuff...any news?

My IDEAL school would be Wharton :) Columbia is like #3 and I am definitely going to be applying for that.

What are you interested in doing career-wise?
 
Andalite said:
Where are you going for college? I know you must have already applied and stuff...any news?

My IDEAL school would be Wharton :) Columbia is like #3 and I am definitely going to be applying for that.

What are you interested in doing career-wise?
Click to expand...

Muhlenberg College- it's a small liberal arts school in PA..... at the moment i am planning on studying psychology and want to end up getting a masters. I've worked with autistic kids the past 2 summers and a kid with aspergers for 5 years, so that has sparked my interest in psychology. Career wise i really don't know to be honest, just want to keep my options open- i also applied to Union, Maryland, Syracuase, American, and some more.

good luck with that dude!!! Wharton is a hell of a business school- my friend just got accepted there undergrad.
 
Andalite said:
Where are you going for college? I know you must have already applied and stuff...any news?

My IDEAL school would be Wharton :) Columbia is like #3 and I am definitely going to be applying for that.

What are you interested in doing career-wise?
Click to expand...

He going to go enlisted in the army so I can make his lazy ass do pushups and 10 mile runs every day with an 80 pound pack:p;):D
 
glad- not really tblocks log lol... just having a nice back and forth convo w/ andalite.

i swear if the gym is closed tomorrow i am gonna break in and get my workout in
 
the.gladiator1987 said:
lol im stronger and bigger and i get girls! Hows that for a nice convo :)
Click to expand...

lol glad ^^

today wasn't too bad...

Deadlift
135x5
155x3
185x4 (left under/right over here and rest of sets)
225x2
245x2
265x5- PR- (last rep took like 8 seconds lol. but good form nonethenless)
265x3- PR- 2nd set

Front Squat
45x5
65x5
95x3
115x3
135x5- tied PR
140x4- PR
145x3- PR

Bench
45x8
65x5
95x5
115x3
145x3- PR 3x3
145x3
145x3

Chest Supported Row
25x10- PR 4x10
25x10
25x10
25x10

Pullthroughs- first time
20 x 6? holy shit i was a wreck lmao
25x10
30x10
42.5x9

BB Curl
45x10
45x10
45x7 (too little rest)

Complex- (ab place was being used by old ladies and all the mats are filled with the regular saturday people.. wasn't brave enough to venture in there so i did complexes)
Back Squat- Hang Clean- OHP 6 reps each... tried BB Row but callous hurt too much.


Comments: I've had this callous waiting to burst for the last week. My dad had me put on some lotion before i left for some reason, and he overdid it so when i started deads my hands were kind of slippery even after i wiped them thoroughly, making warmup sets harder until the shit came off. after the 1st set it bursted, which wasn't friendly to my grip on the 2nd set. Front Squat was also solid today- no sets were too hard. Bench i am loving it- not much struggle on any rep and no spots on any reps, and can't wait to go for 150 next workout. Chest Supported Row i am going to add 5 lbs per week and try to hit 10 reps. Pullthroughs were a disaster lmao. Some guy said i should be careful, some guy said it works my shoulders like hell, and these 2 hot chicks were givin me the weirdest looks lol. On top of that i think my form was good after the 1st set, but i am not positive. I feel gay doing BB Curls when a 14 year old is doing SLDLs next to me, but what the hell :)
 
ExtraMile said:
if u feel gay doing curls then just stop doing them :confused: lol...

use chalk for your deads it will help
Click to expand...

lol i don't mind feeling gay sometimes :) nahh, but is there any efficient bicep work i can do besides chinups that don't involve curling or rowing? I really don't love doing curls, but i think i'll just stick with them..

i am going to speak to the gym owner about using chalk next time i am there.
 
JDid23 said:
lol i don't mind feeling gay sometimes :) nahh, but is there any efficient bicep work i can do besides chinups that don't involve curling or rowing? I really don't love doing curls, but i think i'll just stick with them..

i am going to speak to the gym owner about using chalk next time i am there.
Click to expand...

no dont speak to the gym owner, just use it. Then if he tells you not to then you can either choose to stop using it, or sneak it and clean up any mess to nobody complains. if you ask first and he says no and you use it anyway you will be in far worse trouble than if you used it and he said no so you told him you didnt realise that it was banned...

i dont do curls anymore, I havnt done them for a month and my bi's have grown 1 eight of an inch in that time, before that i had been doing curls and they hadnt grown since march 09... If you really want to do some I would just do 3 sets of straight bar curls, incline db curls or scott curls like you are doing now. Just focus on getting stronger on that movement. When you can do 20 chinups and curl 95lbs for 10 reps what do you think your bi's will look like then?
 
ExtraMile said:
no dont speak to the gym owner, just use it. Then if he tells you not to then you can either choose to stop using it, or sneak it and clean up any mess to nobody complains. if you ask first and he says no and you use it anyway you will be in far worse trouble than if you used it and he said no so you told him you didnt realise that it was banned...
Click to expand...

Spoken like a true rule-breaker!!! :D

I agree with this idea because this is EXACTLY what I would do.

Plus, if they say no chalk, bring a plastic bag and clean up really well after yourself. Getting a bigger Deadlift is well worth the trouble.

Also, if ALL else fails, just use Liquid Chalk from Elite FTS :)

Regarding Biceps.....I haven't done curls in 3 years now. They're an alien lift to me.
 
Let me make an addendum to that last statement of mine. I have not done dumbbell/cable/barbell curls for bicep work in 3+ years now. What I have done - and still do from time to time, are very very heavy hammer curls for 2-3 sets of 3-5 reps for the sheer purpose of strengthening my wrist and grip. :)
 
alright end of the months = progress pics.

This month wasn't too good as far as progress goes. I went to FLA on the 10th and came back maybe the 17th or 18th. Hit the gym a few times since then, but snow kept me out towards the beginning of the month and also fucked me the last 2 days. Maybe i got 5-7 workouts in between this time? Anyways, not great progress but here are some pics;

Back- Back-2-28-10.jpg picture by JDid23 - Photobucket

Chest- Chest-2-28-10.jpg picture by JDid23 - Photobucket

Legs- (weird angle)- Legs-2-28-10.jpg picture by JDid23 - Photobucket

Left Arm- Left-2-28-10.jpg picture by JDid23 - Photobucket

Right Arm- Right-2-28-10.jpg picture by JDid23 - Photobucket

Shits still weak on my right ^^ fucking weak.
 
delts and upperback seem to have improved bro! and damn those arms are very differant... idk what to suggest about them
 
ExtraMile said:
delts and upperback seem to have improved bro! and damn those arms are very differant... idk what to suggest about them
Click to expand...

thx bro

yeah, they're fucking different- been like that my whole life. My right bicep like trembles when i flex it too.

I am thinking of just switching back to DB Curls (not alternating) and hitting my left arm with as much as my right arm can do with every exercise and doing 2-3 bicep exercises. They've never been a muscle i hit a lot, and rows/pullups don't seem to be doing it for my right arm. Once a week i guess i'll do more bicep work and maybe DB Skulls instead of regular skulls i do with the EZ Bar

I should hit my weaknesses harder, not run from them and not do curls- at least that's the way i see it. Any ideas are more than welcome for the arm imbalance! Thanks.
 
hit the tri's hard and yeah just do dumbell curls but do them 1 arm at a time, start with the weaker arm and only do as much on the stronger one as the weaker managed until they start to catch up, dont over do it though, or you could do pinwheel or hammer curls and do like i said only as much as the weak arm manages...
 
ExtraMile said:
hit the tri's hard and yeah just do dumbell curls but do them 1 arm at a time, start with the weaker arm and only do as much on the stronger one as the weaker managed until they start to catch up, dont over do it though, or you could do pinwheel or hammer curls and do like i said only as much as the weak arm manages...
Click to expand...
I agree.
 
tomorrow;

switching to hang clean from power clean

Hang Clean- 5x3 x 115 (same as last time, just want to get form down)
Squat- 185x2 sets x 5 reps, 140x8-12, 100x15-20
Chinups- 3x5
Incline DB- 45s x 3 sets x 8 reps
Grip Work- static holds probably @ 140 lbs.
Abs
 
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