Ark94's Workout Log

[Andalite]

should have said "yeah you should practice with me sometime babe"

lol

hahahahahhah

 

[ExtraMile]

The chick with the nice body comes over, and she's like, "Excuse, what exactly are you doing?". I lay for and think for a second, try to say something other than hip thrusts cause it would sound like sex practice lol. So im like, "Uh, hip mobility?". She's like, "Oh, okay cause it looks like your practicing having sex." I sit there and think in my head fuck. So i just respond, "Yeah, i normally come to the Y and bone the air for fun..."

should have said "yeah you should practice with me sometime babe"

lol

 

[ExtraMile]

goob job on benching as much as jdid! You gotta made a vid now of you benching 5lbs more than him and then walk up to the camera after the set like "yeh bitch suck it jdid!" lol

 

[ark94]

goob job on benching as much as jdid! You gotta made a vid now of you benching 5lbs more than him and then walk up to the camera after the set like "yeh bitch suck it jdid!" lol

Hahah just have a freakout on camera yelling random shit lmao


K aside from that, even though what she said made my day, here is what Andalite wants me started on. This is what i am showing you Andalite from the PM.

This is why i am testing my 1RM's also, because this is the routine you would like me starting.

Ark..you sent me a message asking for help. This response is for that message.

Firstly, I think there are a billion better ways to progress other than just simply adding weight to the bar.

But, your maxes at the moment seem to be on the low end:



First things first: go to Josh's journal or PM him or whatever or contact Trevor (Josh = jd123 or something and Trevor = T-block) and ask them to give you the list of hip mobility and core training exercises I have listed for them. There are roughly 10-14 core training exercises which you must focus on. You do 1 exercise at the end of every workout for 3-4 sets usually with weight and for 6-10 reps depending on how you feel. They are meant to be taxing. You could do this or you could spend $50 and buy Diesel Crew's Core Training book (which is where I have gotten most of my ideas in the first placE). Secondly, you HAVE to do the mobility drills as your staple warm-up each and every time you go to the gym. No more treadmill or cross trainer or whatever. You do the mobility drills for 10 minutes and get yourself limbered up. This will help with injury prevention and make the workout more effective.

Next, I believe you have the same problem with Squats that most people have: the butt wink. You lack the mobility to go to the right depth. Therefore, I think you should definitely add Overhead Squats into your training. If you want, search for Boris Squat RX on youtube. One of his many clips has a detailed explanation of an OH Squat and its functions. You could do that or you could just go with what I am saying....either way: OH Squats are essential.

So here is what I think: you should learn to progress on your own and in a manner which you are able to think for yourself. I can review what you have done periodically if you like but for now I think if you are able to grasp a few progression schemes you will find it in your best interests to tailor them to suit YOU. Go to GUStrength and read about SDT Progression: Ground Up Strength: Strength Training with Single, Double and Triple Progression

Here is what I think you should do with your training: have a 4 day layout.

Day 1: Lower - Deadlift Emphasis
Day 2: off
Day 3: Upper - Bench Emphasis
Day 4: Lower - Squat Emphasis
Day 5: off
Day 6: Full Body with special consideration given to Overhead Squats - this is till you learn to do them correctly which should be 1-2 months roughly
Day 7: off
Day 8: Repeat

I believe very strongly in having a template. That way you have the freedom to rotate exercises every 5-6 weeks depending how things are going. Do not go ADD on me and rotate them every week because that would silly.

So,

Deadlift Emphasis: Deadlifts, Front Squats and lots of Core Training.

Bench Emphasis: Bench Press and dumbbell presses and lots of rowing followed by Core Training.

Squat Emphasis: Practice Overhead Squats, then go to Front Squats then Back Squats then some Pullthroughs and then some Core Training. You will be dead by the end of this workout.

Full Body: OH Squat Practice (will also help relieve any soreness in the hips), Overhead Press and lots of pull-ups. Simple.

Ok, so if I had to make a proper routine with this template, here is what I suggest (I will get into progression shortly):

Deadlift Emphasis:
Deadlifts: Take 90% of your max and work off that. So, for you that would be 205 lbs roughly. Start the first week by doing 3x3 with this. Then, assuming your quality of reps holds up, slowly increase volume by first adding reps and then sets. Then increase the weight. Or ramp it up. Something which you could do is:
Week 1: 205x3x3 (btw..I write weight x reps x sets)
Week 2: 205x4x3 <<-- total reps added is 3.
Week 3: 205x4x4
Week 4: 205x3, 215x3, 225x3 <<-- new "PR"
Week 5: 215x3x2, 225x1
Week 6: 215x3x3
Week 7: 215x4x4 <<-- you added sets and reps here. Double progression.
Week 8: 225x2x2 <<--- this is basically a deload where you have reduced the volume (from 4x4 to 2x2) but you have upped the intensity thereby allowing a better training effect
Week 9: 235x3x3 <<---whoa...this is TRIPLE PROGRESSION: you added weight, sets and reps!!
This should give you somewhat of an idea. You don't need to plan all 9 weeks out right now. we have to do 1 week at a time. If you're ever in doubt, just contact me. Next:
Front Squats: Do 3-4 heavy sets. You don't need to have this planned. Just work up to a 3-5 heavy sets of however many reps you choose. Once you set a base standard you can then build off that. The principle here remains the same as with Deadlifts
Core Training: Choose 1 of the exercises and do 3-4 heavy sets

Bench Emphasis:
Bench Press: Do lots of singles, doubles and triples here. You can ask EM for help because he knows this best but I suggest you focus on volume since that is what most bench press specialists do.
Dumbbell Press: Do this at a slight incline. Do 3 sets of 5-8 reps. Infact, I think you should start week 1 with some weight for 3 sets of 5 reps and then every week add 1 rep till you hit 8 and at that point increase the weight.
Dumbbell Rows: You absolutely MUST do this for 3-5 reps and 3-5 sets. This is meant to be heavy but your form must be perfect. Do them with both feet on the ground and your hand resting on a bench (just look my videos on youtube).
Dynamic Rows: Do 3-5 sets for higher reps here...like 8-12 reps.
Facepulls: Do 1-2 sets for 15-20 reps. You want big traps? This will help, trust me.

Squat Emphasis:
OH Squat Practice: Look this article up: Ground Up Strength: Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills
Front Squats: Do 3x3 on these. Heavy.
Back Squats: 3x5 using single progression of only adding weight. start with 20 lbs off your current 3x5 max.
Unilateral RDLs: 2 sets of 6-7 reps.
Grip Training: What can you do for grip training? Farmers walks?

Full Body:
OH Squat Practice: Do 10-20 sets of 1-2 reps. You really need to mentally focus on extending the thoracic cavity in the bottom position. Basically dedicate a good 30-40 minutes after your mobility drills to this exercise.
Overhead Press: these must be done strict. You can do your 3x5 here if you like.
Push Press: you can do 3x3 on this one...or 2x5. dunno what floats your boat. hell, because this is a template you can change this every 5th or 6th week
Pull-ups: Do 5 sets to failure. Very important.
Core Training: Hit it heavy and hard.

You might need time to digest all this info and understand it. So take your time....if you have questions, ask away but you must spend the time it takes to read those articles which I know are pretty darn long..

Good luck

http://www.elitefitness.com/forum/w...g/new-strength-training-routine-706443-3.html
^^ that was the thread you posted the above in ^^

I sent you a PM 2 weeks ago asking for some help. And you wanted me to do my 1RM's. I had to do them for 2 weeks because i wasn't going to have time this week to start something new because of exams. So we agreed on starting on Monday. Do you still want me doing this? Or something different?

If you want me current routine also let me know. I just thought i would post what you wanted me to start.

One thing i forgot to add. In the pm about my squat you said my elbows are way to far back. I always thought they were, but i have good arm flexibility and thats how far back i need them to go to get my back tightened up..
If i were to not have them that far back, then i don't think my back would be as tight as its suppose to, what am i suppose to do?

 

[Andalite]

No thats fine. On Squat day, remove back squats for now. We'll add them in later. I want to work on your technique.

So, remove Back squats and add in cable pull throughs after the unilateral RDLs.

After you're done, post your maxes. I'll tell you what to begin with. Then we'll take each workout at a time.

 

[ark94]

No thats fine. On Squat day, remove back squats for now. We'll add them in later. I want to work on your technique.

So, remove Back squats and add in cable pull throughs after the unilateral RDLs.

After you're done, post your maxes. I'll tell you what to begin with. Then we'll take each workout at a time.

Alright. So here is how the routine is going to look then.

Day 1(Monday): Lower - Deadlift Emphasis
Day 2: off
Day 3(Wednesday): Upper - Bench Emphasis
Day 4(Thursday): Lower - Squat Emphasis
Day 5: off
Day 6(Saturday): Full Body with special consideration given to Overhead Squats - this is till you learn to do them correctly which should be 1-2 months roughly
Day 7: off
Day 8(Monday): Repeat



Deadlift Emphasis:

Deadlifts: Take 90% of your max and work off that. So, for you that would be 205 lbs roughly. Start the first week by doing 3x3 with this. Then, assuming your quality of reps holds up, slowly increase volume by first adding reps and then sets. Then increase the weight. Or ramp it up. Something which you could do is:
Week 1: 205x3x3 (btw..I write weight x reps x sets)
Week 2: 205x4x3 <<-- total reps added is 3.
Week 3: 205x4x4
Week 4: 205x3, 215x3, 225x3 <<-- new "PR"
Week 5: 215x3x2, 225x1
Week 6: 215x3x3
Week 7: 215x4x4 <<-- you added sets and reps here. Double progression.
Week 8: 225x2x2 <<--- this is basically a deload where you have reduced the volume (from 4x4 to 2x2) but you have upped the intensity thereby allowing a better training effect
Week 9: 235x3x3 <<---whoa...this is TRIPLE PROGRESSION: you added weight, sets and reps!!
This should give you somewhat of an idea. You don't need to plan all 9 weeks out right now. we have to do 1 week at a time. If you're ever in doubt, just contact me. Next:
Front Squats: Do 3-4 heavy sets. You don't need to have this planned. Just work up to a 3-5 heavy sets of however many reps you choose. Once you set a base standard you can then build off that. The principle here remains the same as with Deadlifts
Core Training: Choose 1 of the exercises and do 3-4 heavy sets

Bench Emphasis:

Bench Press: Do lots of singles, doubles and triples here.
Dumbbell Press: Do this at a slight incline. Do 3 sets of 5-8 reps. Infact, I think you should start week 1 with some weight for 3 sets of 5 reps and then every week add 1 rep till you hit 8 and at that point increase the weight.
Dumbbell Rows: You absolutely MUST do this for 3-5 reps and 3-5 sets. This is meant to be heavy but your form must be perfect. Do them with both feet on the ground and your hand resting on a bench (just look my videos on youtube).
Dynamic Rows: Do 3-5 sets for higher reps here...like 8-12 reps.
Facepulls: Do 1-2 sets for 15-20 reps. You want big traps? This will help, trust me.

Squat Emphasis:

OH Squat Practice: Look this article up: Ground Up Strength: Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills
Front Squats: Do 3x3 on these. Heavy.
Unilateral RDLs: 2 sets of 6-7 reps.
Cable PullThroughs: ?
Grip Training: What can you do for grip training? Farmers walks?

Full Body:

OH Squat Practice: Do 10-20 sets of 1-2 reps. You really need to mentally focus on extending the thoracic cavity in the bottom position. Basically dedicate a good 30-40 minutes after your mobility drills to this exercise.
Overhead Press: these must be done strict. You can do your 3x5 here if you like.
Push Press: you can do 3x3 on this one...or 2x5. dunno what floats your boat. hell, because this is a template you can change this every 5th or 6th week
Pull-ups: Do 5 sets to failure. Very important.
Core Training: Hit it heavy and hard.


MY 1RM's


Deadlift : 270lbs
Bench Press : 175lbs
Back Squat : 200lbs
Front Squat : 160lbs
Military Press : 115lbs


So those are my maxes. I am not doing my Military and Front Squat tomorrow just to give my back some time.

I will add in questions in another post.

 

[ark94]

Okay Andalite, going to start off with a few questions. I am following mike's thread because he is asking quite a few questions, and some of them i would have asked.

Anyways, forgive me but im not that experienced and some question may just come off retarded.

First.

You have my doing:
Monday, Wednesday, Thursday, Saturday workouts. I have one issue with that. Saturday i will most likely every Saturday miss that workout because i work, depending if they need me, all day and by the time i get home the gym will have closed.
Is it possible to reevaluate the routine, and get me doing it during the week?

Second.
Core training. What do you suggest? I know you told me about it before, but i just can't dig up what you said. I have been looking but can't seem to find anything. So what would core training look like?

Third.
Do you suggest any places spefically to look on for form on the lifts i don't know. Such as OH Squats, Cable Pullthroughs, Unilateral RDL's, Facepulls, and Dumbbell Rows? I may need the proper way for DB chest press, because i was probably taught differently from those Y trainers when i first started working out.

That's all i want to ask in general. There are questions about the routine and weights to use etc, and how to progress but i'll wait on those.

 

[Andalite]

Firstly: we already discussed this. You are going to lift on Monday, Tuesday, Thursday and Friday. That way you get the weekend off

Secondly: I will give you a list of core training exercises shortly. I need to find videos too so gimme some time on that.

Thirdly: Here are videos..
Overhead Squats: YouTube - Squat Rx #9
Cable Pullthroughs: YouTube - M15 W4 Squat Day.wmv <<its towards the middle of the video
Unilateral RDLs: YouTube - M18 W4 Squat Training.wmv <<skip to the middle or so once the metabolic conditioning begins
Facepulls: YouTube - DieselCrew.com - Shoulder Rehab - Face Pulls
Dumbbell Rows: YouTube - M20 W3 Press Training.wmv

Any more?

Ok so regarding what to use in terms of weight. Let us take one day at a time, ok? It keeps things in perspective.

Your first day (Monday) is Deadlift Emphasis.

Deadlifts: Do the mobility drills, warm-up to 225 lbs. I know you've injured your back so I want to keep this very basic for this week. This is all assuming you experience no pain. If you are hurting, then please DO not under any circumstances proceed to lift. Call it quits IMMEDIATELY. So yeah..warm-up to 225. Depending on how you feel, I want you to do 3-4 sets of 2 reps with 225. I am not sure how pain free you will be so please please be VERY cautious while doing these.
Front Squats: Warm up to 125 if you can and do 3 sets of 3 reps.
Core Training: Do Front Planks. 3 sets of 60 seconds each.

I know this first workout may seem really gay but I am not risking worsening your injury just to get your jollies. You have to play this smart.

 

[ark94]

Firstly: we already discussed this. You are going to lift on Monday, Tuesday, Thursday and Friday. That way you get the weekend off

Secondly: I will give you a list of core training exercises shortly. I need to find videos too so gimme some time on that.

Thirdly: Here are videos..
Overhead Squats: YouTube - Squat Rx #9
Cable Pullthroughs: YouTube - M15 W4 Squat Day.wmv <<its towards the middle of the video
Unilateral RDLs: YouTube - M18 W4 Squat Training.wmv <<skip to the middle or so once the metabolic conditioning begins
Facepulls: YouTube - DieselCrew.com - Shoulder Rehab - Face Pulls
Dumbbell Rows: YouTube - M20 W3 Press Training.wmv

Any more?

Ok so regarding what to use in terms of weight. Let us take one day at a time, ok? It keeps things in perspective.

Your first day (Monday) is Deadlift Emphasis.

Deadlifts: Do the mobility drills, warm-up to 225 lbs. I know you've injured your back so I want to keep this very basic for this week. This is all assuming you experience no pain. If you are hurting, then please DO not under any circumstances proceed to lift. Call it quits IMMEDIATELY. So yeah..warm-up to 225. Depending on how you feel, I want you to do 3-4 sets of 2 reps with 225. I am not sure how pain free you will be so please please be VERY cautious while doing these.
Front Squats: Warm up to 125 if you can and do 3 sets of 3 reps.
Core Training: Do Front Planks. 3 sets of 60 seconds each.

I know this first workout may seem really gay but I am not risking worsening your injury just to get your jollies. You have to play this smart.

Thak you Andalite!

So i am still debating whether to hit the gym or not. I want to, so i can tryout the RDL's, but my back isn't necessarily hurting but there is a little compression pain if that makes any sense. I may just stay home, and do some core work at home and give my back the extra 2 days of rest.
I don't think its that big of a problem, but i just want to play it safe.

I like the way that looks. Just a question for core training. Only planks? If i feel better would i do anything else, or is this how the routine is. You choose 1 core exercise and hit it hard?

It doesn't look gay at all.

 

[JDid23]

goob job on benching as much as jdid! You gotta made a vid now of you benching 5lbs more than him and then walk up to the camera after the set like "yeh bitch suck it jdid!" lol

how bout i make a vid saying i can deadlift 30+ pounds more than EM and squat around 30 more pounds than EM....

and then ark makes a vid saying i can bench 5 lbs more than someone who can deadlift/squat 30 pounds more than EM..

 

[miked8c]

And then....







I make a video muhahaha.

 

[Andalite]

So i am still debating whether to hit the gym or not. I want to, so i can tryout the RDL's, but my back isn't necessarily hurting but there is a little compression pain if that makes any sense. I may just stay home, and do some core work at home and give my back the extra 2 days of rest.
I don't think its that big of a problem, but i just want to play it safe.

ALWAYS play it safe. Look, Josh can attest to this: unless you are in the stock market ALWAYS play it safe

I like the way that looks. Just a question for core training. Only planks? If i feel better would i do anything else, or is this how the routine is. You choose 1 core exercise and hit it hard?

For tomorrow yes. I don't know what your tolerance level on Front Planks is....Do 3 sets to failure. You won't be laughing too much then

 

[ExtraMile]

how bout i make a vid saying i can deadlift 30+ pounds more than EM and squat around 30 more pounds than EM....

and then ark makes a vid saying i can bench 5 lbs more than someone who can deadlift/squat 30 pounds more than EM..

wow I bet your real proud you can deadlift/squat more than an injured guy

 

[JDid23]

@ Andalite- Yes, Ark. You have to play it by ear sometimes. If I go to the gym, feel like shit and know i am not going to complete what i want to do, I make some alterations. It's good you're starting to sense when you can perform at the level you're capable of performing at and when you're feeling like you can't do as much. If you try to go all out on a day when you feel like shit, you're a lot more susceptible for an injury.

@ EM- I couldn't do any pressing for 2 months because of my shoulder. In essence, I have been benching/military pressing as long as Ark has been doing it. Also, I am very proud that i can squat/dead more than you

 

[ExtraMile]

@ EM- I couldn't do any pressing for 2 months because of my shoulder. In essence, I have been benching/military pressing as long as Ark has been doing it. Also, I am very proud that i can squat/dead more than you

i guess thats a compliment then lol

 

[Tblock1]

how bout i make a vid saying i can deadlift 30+ pounds more than EM and squat around 30 more pounds than EM....

and then ark makes a vid saying i can bench 5 lbs more than someone who can deadlift/squat 30 pounds more than EM..

man so true hahahahhaha

 

[ExtraMile]

I didnt see the claim on the squat thing lol. Iv been so close the last few days on making a callout thread to jdid challenging who can squat 110 the most times lol. We could get a karma bookie event going on it too it would be cool, but jdid has no camera

 

[JDid23]

I didnt see the claim on the squat thing lol. Iv been so close the last few days on making a callout thread to jdid challenging who can squat 110 the most times lol. We could get a karma bookie event going on it too it would be cool, but jdid has no camera

lol @ 110 the most times. That's such a joke; I also go ATG (my ass touched the ground the other day squatting 200 according to my friend)... i feel like with 110 there are too many factors that come into play that can limit us.

I'm telling you if i ever get a camera I would be glad to have a comp.

 

[ExtraMile]

lol @ 110 the most times. That's such a joke; I also go ATG (my ass touched the ground the other day squatting 200 according to my friend)... i feel like with 110 there are too many factors that come into play that can limit us.

I'm telling you if i ever get a camera I would be glad to have a comp.

how is it a joke lol it would be awesome hitting high reps like that. yes i would do mine atg too. maybe you would prefer 135 or 185 though

lol @ "glad to have a comp" last time we talked about this you backed out because you didnt wanna ruin your progress, now you see you have a chance to beat me in deadlifts your all for it lol

 

[Tblock1]

how is it a joke lol it would be awesome hitting high reps like that. yes i would do mine atg too. maybe you would prefer 135 or 185 though

lol @ "glad to have a comp" last time we talked about this you backed out because you didnt wanna ruin your progress, now you see you have a chance to beat me in deadlifts your all for it lol

I'm sorry jdid but I gotta go with em on this one, not having a camera is kind of bullshit I am not rich by any means and I got a camera, shit everyone and their mother has a $70 digital camera jesus

 

[miked8c]

Honestly the only reason I dont rock my camera more often is because it records on cassettes which then must be converted to digital. So it becomes this whole process. If I had one I could just plug in and upload I would be all for it.

 

[Tblock1]

Honestly the only reason I dont rock my camera more often is because it records on cassettes which then must be converted to digital. So it becomes this whole process. If I had one I could just plug in and upload I would be all for it.

Fuck man that sucks. I have an old video camera like that too, think we gave it away though. We got one a while back, and didnt use it for a while because we didnt have a fire-wire cable it needed. But now that I got it is really easy. Do you have a regular digital camera that takes videos?

 

[ExtraMile]

I'm sorry jdid but I gotta go with em on this one, not having a camera is kind of bullshit I am not rich by any means and I got a camera, shit everyone and their mother has a $70 digital camera jesus

Lol, funny post.

In all honesty though jdick would smoke me right now in squats and deads, I havnt pulled heavy in 3 months or more. It was always wierd with the squats though, he squatted the same as me, or maybe more but the assistance lifts we both did (weighted abs, SLDL/RDL, leg curls, even front squats and 20 rep squats no offence to him but I was stronger in all of them and yet his squat was always right ontop of mine and eventually got better than mine...

 

[Tblock1]

Lol, funny post.

In all honesty though jdick would smoke me right now in squats and deads, I havnt pulled heavy in 3 months or more. It was always wierd with the squats though, he squatted the same as me, or maybe more but the assistance lifts we both did (weighted abs, SLDL/RDL, leg curls, even front squats and 20 rep squats no offence to him but I was stronger in all of them and yet his squat was always right ontop of mine and eventually got better than mine...

Maybe he's lying about his lifts Jk I dont think he is lying haha the thing is you had a lot of injuries man and he didnt and your assistance work wasnt stopped with injuries, so that owuld explain it

 

[JDid23]

@Tblock- If i honestly really cared about recording my lifts/having a comp, I would go out and buy a camera. To be honest, I don't care enough to look like a moron (at my unusually crowded commercial gym) and record my lifts though. I am confident about my form and have had countless amounts of experienced trainees watch it.

@ EM- Yeah, but my deadlift form has gotten 200% better since the time we last compared them when you weren't injured. I hope you're back to deadlifting more than me in no time though to be honest.

 

[Andalite]

I'm sorry jdid but I gotta go with em on this one, not having a camera is kind of bullshit I am not rich by any means and I got a camera, shit everyone and their mother has a $70 digital camera jesus

I agree....ahaha...

But each to his own. If someone doesn't want to record their sets and then complains after an injury..well, they have no right to whine at that time lol...

 

[ark94]

Lol this thread has been funny to read with you all bickerin

Anyways i get to the gym, its 8:55 ish, i am done my mobility and im starting to deadlift. I thought today, im going to take some major rests and see how it goes. I go on through my warmup sets, and once i finish my second working second a lady that works there was walking around the gym and telling everyone it closes at 10:00. She tells me and i ask her when did this change, and apparently they are in summer hours now......... It's about 9:35 ish when i find out, and im only on my second deadlift set with front squats and planks left. I honestly had 1minute at max rest in between deadlift sets, and 30seconds MAX on my front squat working sets. I was sweating like a fucking dog when i got out of there, had no time at the gym to do planks.
So the second i walked in the door at home, a 15minute drive i put my stuff down and did planks lol.

Deadlift Emphasis: Day 1​

Mobility Drills

Deadlift
1/5 - 135
1/5 - 135
1/4 - 185
1/3 - 205
4/2 - 225

Front Squat
(pressed on time)
1/5 - 45
1/5 - 95
1/2 - 115
3/3 - 125

drove home, did planks right when i got in

Core Training
1set - 1:30
1set - 1:05
1set - 1:00

^Pretty shitty core

Notes

My back didn't hurt, i may have had a tiny bit of pain at the beginning, but i know that is NOTHING from my little injury on Wednesday. I normally get that if i deadlift first after the weekend. It wasn't really pain either, just sort of sore.

I have quite a few questions to ask Andalite and EM tomorrow. One question i will post here before i get to bed.

Andalite, i am confused about my warmups. Ignore my front squat warmups cause that was shit, i had 10minutes to do front squats. I was trying to get my warmups better, and on my deadlift i thought they went better.

My question i wanted to ask you, is what do you suggest for warming up? How many sets, and reps should i do at the beginning with lighter weight before i get into heavier weight pre - working set.
And when you designed my warmups for my 1RM, i loved those. They went awesome. I had a question as to why, i will quote an example of a warmup you gave. Is it really different than warming up for working sets?

Deadlift
1/7 - 135
1/5 - 175
1/5 - 205
1/3 - 235
1/2 - 255
1/0 - 275
1/0 - 270

I would i do a 7 rep, then 5 rep then 5 rep then 3 warmup? Is there anything special as to the reason why you chose certain reps at certain weight, and why i would repeat 5 reps? Am i missing something? I liked the warmups, and i just would love to know for some knowledge as to why you made it that way. Or did you just throw around numbers?

If i was doing working sets now, as opposed to those 1RM's, should my warmups be higher in volume? Or more sets as smaller weight progression with less reps?

Sorry for the dumbass questions, i know warmups go by how you feel but i really liked the way i warmed up for deadlift 1Rm and back squat 1RM attempts. They got me so worked and the weight felt light.

 

[JDid23]

Ark- your session today indicates that you're fucking dedicated. The average person would call it quits/do what they could in the given time, but you did planks when you got home. Mad props for that and i look forward to seeing you progress.

 

[Tblock1]

hey ark on those planks do you keep them strict, ie your body is a straight line? You should definitely do those more though, get up to 3:00 minutes then add weight, great exercise you just reminded me about them I'm putting them back in my routine thanks

 

[Andalite]

Ark...rule #1: PLEASE don't write your workout like this...

That whole

1/5 - 135

Is miserably confusing.

Could you please write: sets x reps x weight

or

weight x reps x sets?

I write weight x reps x sets and it makes more sense. This whole 1/5 or whatever thingy is very confusing.....

Ok so onto your question:

Andalite, my question i wanted to ask you, is what do you suggest for warming up? How many sets, and reps should i do at the beginning with lighter weight before i get into heavier weight pre - working set.

Ok so here is what you did for your warm-up:

1/5 - 135
1/5 - 135
1/4 - 185
1/3 - 205

Here's what you should do:

Mobility Drills
135 lbs x 7 reps
175 lbs x 3 reps x 2 sets
205 lbs x 5 reps

Then your work sets are 225 lbs for now. So you take 225 and do your work sets.

Between warm-ups, rest for 2.5-3 minutes.

For the work sets, rest as needed. Usually it is 3-5 minutes or more. I just need you to be efficient. Go to the gym early now. Don't go in so late if you cannot workout properly.

Ok directions for next week:

DEADLIFTS: Do 4 sets of 3 reps with 225. I want to see how that goes. Record all your sets here please.

FRONT SQUATS: Do as many sets as you can for 2 reps with 135 lbs. By as many sets as you can I mean after you do 4 sets, and if you CAN do 4 sets, call it quits. But take 135 lbs and do 2 reps at a time. No more than 4 sets.

Sorry for the dumbass questions, i know warmups go by how you feel but i really liked the way i warmed up for deadlift 1Rm and back squat 1RM attempts. They got me so worked and the weight felt light.

It's not a dumbass question at all. I am glad you felt that way for your 1RM attempts. I think this warm-up should work as well. Let me know what you think...

Cheers and I want to hear about those other questions from you as well!

 

[ark94]

Ark...rule #1: PLEASE don't write your workout like this...

That whole

1/5 - 135

Is miserably confusing.

Could you please write: sets x reps x weight

or

weight x reps x sets?

I write weight x reps x sets and it makes more sense. This whole 1/5 or whatever thingy is very confusing.....

Ok so onto your question:



Ok so here is what you did for your warm-up:



Here's what you should do:

Mobility Drills
135 lbs x 7 reps
175 lbs x 3 reps x 2 sets
205 lbs x 5 reps

Then your work sets are 225 lbs for now. So you take 225 and do your work sets.

Between warm-ups, rest for 2.5-3 minutes.

For the work sets, rest as needed. Usually it is 3-5 minutes or more. I just need you to be efficient. Go to the gym early now. Don't go in so late if you cannot workout properly.

Ok directions for next week:

DEADLIFTS: Do 4 sets of 3 reps with 225. I want to see how that goes. Record all your sets here please.

FRONT SQUATS: Do as many sets as you can for 2 reps with 135 lbs. By as many sets as you can I mean after you do 4 sets, and if you CAN do 4 sets, call it quits. But take 135 lbs and do 2 reps at a time. No more than 4 sets.



It's not a dumbass question at all. I am glad you felt that way for your 1RM attempts. I think this warm-up should work as well. Let me know what you think...

Cheers and I want to hear about those other questions from you as well!

Hey thanks for the info.
One of my questions was going to be how you wanted me to write in my logs instead of that 1/5 thing. But you anwsered that. Right now i have to eat breakfast but i will have other questions after.

Think you are able to help me with todays workout too?
Bench Emphasis

Bench Press
Dumbell Press
Dumbell Rows
Dynamic Rows
Facepulls

And you said lots of singles doubles and triples on Bench. I think i need EM for that or can you help me there? What does that mean, instead of doing a working set of say 3 sets of 5 i do different weights at singles, double or triple rep schemes?

Thanks

 

[ark94]

Here is my deadlift video from yesterday. Like i said i was pressed on time so i couldn't record my front squats.

YouTube - Deadlift Emphasis - Day 1.wmv




So a few things with my deadlift. I was trying to fix my form on my deadlift, so you might see the variance between the reps.

My main problem, if you watch the video closely is that my ass raises even before the bar is off the ground. I haven't even pulled and my ass is raising. Second is my legs lock is so quickly its unbelievable. I was trying to do some leg drive in one of the reps, and you will be able to tell which rep that was because you will be pissing your pants laughing if you have your sound up loud

I was also trying to work on my speed of the pull. I am not sure how it looks, but how can i fix this ass raising first and my legs locking out too quick? I know i ask this many times, but its my one problem.

As you can see, i was sitting back a lot lower this time around, just to see if i can get everything going together. Since my ass raised first, is that a sign that i should start out not so low? Maybe be a bit higher in my hips because i have such longer arms i wouldn't have to go so low?


Yeah sorry the questions are all over the place in this response, try as best as possible to help out. Thanks.

 

[Andalite]

What does that mean, instead of doing a working set of say 3 sets of 5 i do different weights at singles, double or triple rep schemes?

Pretty much. What you do is take 90% of your max and you do work sets with that in 3,2,1 rep ranges.

So, say you bench 100x1, ok?

Take 90% of that (which is 90 lbs)

So:

90 x 2 <<had some left in the tank
90 x 2 << felt good
95 x 1 << difficult but can plow ahead
95 x 2 << almost killed me
90 x 3 << easier

Done

I'll get to your other questions now too...

 

[Andalite]

Your form was ok. Here are the mistakes you are making:

You aren't going about setting up correctly.

First, approach the bar and put your feet where you want them to be. Get your groove right. This is the most important part.

Now, bend down with a rounded back and grip the bar. Then take a DEEEEEEEP belly breath.

After that, arch your back, retract your shoulders and lower your hips.

The BOOM!!!

Watch me when I do my Deadlifts.... YouTube - M21 W4 Deadlift Training.wmv

Also, here's the thing:

In your mind, when you start pulling I want you to STOP thinking of the Deadlift as a Squat. It isn't. It's a fucking pull. So lean BACK and use the balls of your feet to support all your weight. Think of getting the bar to your hips AS FAST AS POSSIBLE. And here's the most important thing: once you set up, if you move the bar moves. If you don't move the bar doesn't move. BUT THE BAR DOES NOT MOVE AFTER YOU HAVE MOVED. Everything happens in synchrony. Just use visualizations. Don't keep looking into the camera. Just sit and think.

I sent you all those In The Zone series articles. Why haven't you read any of that stuff? It addresses all these issues.

 

[ark94]

Your form was ok. Here are the mistakes you are making:

You aren't going about setting up correctly.

First, approach the bar and put your feet where you want them to be. Get your groove right. This is the most important part.

Now, bend down with a rounded back and grip the bar. Then take a DEEEEEEEP belly breath.

After that, arch your back, retract your shoulders and lower your hips.

The BOOM!!!

Watch me when I do my Deadlifts.... YouTube - M21 W4 Deadlift Training.wmv

Also, here's the thing:

In your mind, when you start pulling I want you to STOP thinking of the Deadlift as a Squat. It isn't. It's a fucking pull. So lean BACK and use the balls of your feet to support all your weight. Think of getting the bar to your hips AS FAST AS POSSIBLE. And here's the most important thing: once you set up, if you move the bar moves. If you don't move the bar doesn't move. BUT THE BAR DOES NOT MOVE AFTER YOU HAVE MOVED. Everything happens in synchrony. Just use visualizations. Don't keep looking into the camera. Just sit and think.

I sent you all those In The Zone series articles. Why haven't you read any of that stuff? It addresses all these issues.

Shit i knew i was forgetting something. I was going to do that after my exams, and it totally slipped my mind. I'll have to read that now.


I just got back from work. Just exhausted, i won't be able to hit the gym today at all. I'll go tomorrow morning.


Thanks for the tips on deadlifts. My feet are always the first thing that i set up, but right after that my approach is off. I'll give it a try next time and i'll have the videos up.

Thanks

 

[Andalite]

Thanks for the tips on deadlifts. My feet are always the first thing that i set up, but right after that my approach is off. I'll give it a try next time and i'll have the videos up.

Exactly. You'll get your form down soon, don't worry. Just focus and remember these little things. You can write them down on a piece of paper if you want. I still do that sometimes when I notice some bad habits creeping up on me.

 

[ExtraMile]

all 3 of the powerlifts take years to learn and perfect, you getting them wrong at this point is nothing unusual most people have a hard time learning them so dont worry

 

[Andalite]

all 3 of the powerlifts take years to learn and perfect, you getting them wrong at this point is nothing unusual most people have a hard time learning them so dont worry

Yup.

I totally agree EM and that is why I didn't bust your balls (and I am still not doing that) because of your current/recent slack in motivation.

Most of the top guys in this sport are guys who have been doing this for YEARS and years. Forget the newcomers like Littlebridge and Kroc who are so young...there are PLENTY of old time lifters like Chuck V and Fought and shit who've been doing this for 20-25 years and look at their numbers! Sometimes people forget that getting this takes TIME and effort and a part of the idea is to actually learn to lift heavy - which is why I don't like these 5x5 programs.

As ironic as this may seem (and it is ironic on two levels which I will discuss shortly) Dave Tate recently commented on his T-Muscle article (this is ironic part #1 because I am referring to that awful rag of a magazine) how most young people who are interested in getting big and strong are very scared to actually LIFT heavy weights. I think he's very very right on this and that is why I love this board: all us guys are so eager to get big and strong!!!

Now here's the ironic part #2: Tate is commenting on lifting heavy weights when he keeps tom-tomming about his bb split and what not. hahaha

 

[ark94]

Pretty damn good workout today. Love this routine so far, lots of lifts to do =D

One thing, i went at 8:30 in the morning, i said i wanted to try morning workouts again and there just not for me. But i really want them to be for me lol, i would love to have the energy to lift in the morning as i would later in the day. My bench did suffer a little, but overall everything went great. Played around with weights on db rows & press, and facepulls and dynamic row.

I did get a chance to video my bench too!!! I will have it up asap, giving my internet lets me upload considering it's unbelievably slow lol. Few things to discuss about my bench in my next post.

Bench Empashis: Day 1​

Bench Press
(weights x reps x sets)
45 x 5 x 2
95 x 7 x 1
135 x 3 x 1
145 x 1 x 1
155 x 3 x 1
155 x 1 x 1
160 x 1 x 1 (2nd rep fail)
155 x 1 x 1 (disappointed, expected more reps than just 1)

DB Press (slight incline)
(played around with weights)
35 x 2 x 1
40 x 5 x 5 (could really feel it in shoulders)
(arms went way lower than 90)
(weight was fairly light still though, was just testing it out)

DB Rows
50 x 5 x 2 (feels really light)
70 x 5 x 2 (way to heavy, shit form)
60 x 5 x 1 (perfect weight)

Dynamic Rows (warmup? :S)
95 x 5 x 1
115 x 8 x 3

Facepulls (felt it a lot in my traps)
60 x 20 x 2


Videos
Coming Soon.

Notes
Notes about bench posted when video is uploaded.

DB Rows. I cannot video these at all. I hate my gym, shitty ass setup, no place to setup the camera, too many people around where i would like to set it up.

 

[ExtraMile]

Yup.

I totally agree EM and that is why I didn't bust your balls (and I am still not doing that) because of your current/recent slack in motivation.

Most of the top guys in this sport are guys who have been doing this for YEARS and years. Forget the newcomers like Littlebridge and Kroc who are so young...there are PLENTY of old time lifters like Chuck V and Fought and shit who've been doing this for 20-25 years and look at their numbers! Sometimes people forget that getting this takes TIME and effort and a part of the idea is to actually learn to lift heavy - which is why I don't like these 5x5 programs.

As ironic as this may seem (and it is ironic on two levels which I will discuss shortly) Dave Tate recently commented on his T-Muscle article (this is ironic part #1 because I am referring to that awful rag of a magazine) how most young people who are interested in getting big and strong are very scared to actually LIFT heavy weights. I think he's very very right on this and that is why I love this board: all us guys are so eager to get big and strong!!!

Now here's the ironic part #2: Tate is commenting on lifting heavy weights when he keeps tom-tomming about his bb split and what not. hahaha

Lol Kroc ain't that young he is in his late 30's, and lilliebridge is strong, but hasn't made much progress lately he pulled 800 as a max lift when he was 18 and then got injured and is back down to high 700s now he is 20. He has alot of potential if he doesn't get injured but he is quite obviously on massive amounts of drugs since he is so much stronger than his bro's and puts up no vids for months while he is off cycle.

Besides his bench isn't that good for saying he has probably the biggest bench arch iv ever seen, his ROM is like a normal persons 3 or 4 board press. Have u seen vids of his benchpress? Still 800 dead, high 700 squat and bench in the low 500's with just wrist and knee wraps is strong as hell lol.

 

[JDid23]

Imo you don't need any warmup for dynamic rows unless you want them since you did DB Rows right before them.

 

[Andalite]

Imo you don't need any warmup for dynamic rows unless you want them since you did DB Rows right before them.

True dat!!!

 

[Andalite]

Bench Press
(weights x reps x sets)
45 x 5 x 2
95 x 7 x 1
135 x 3 x 1
145 x 1 x 1
155 x 3 x 1
155 x 1 x 1
160 x 1 x 1 (2nd rep fail)
155 x 1 x 1 (disappointed, expected more reps than just 1)

Don't be disappointed. This is a good starting place.

Next week, do more sets with 155. Don't go up to 160. Just do sets with 155. Even if it is just 3 sets. The total reps you need to be in the least amount of sets as possible is 5. So even if you do 3 sets of 2 reps each that is 1 more rep overall with 155 which is OK. I'd like more reps but thats the worst case scenario.

DB Press (slight incline)
(played around with weights)
35 x 2 x 1
40 x 5 x 5 (could really feel it in shoulders)

You shouldn't have done so many sets here. Next week, take 40 but do more reps. Do only 3 sets. As many reps as you can safely.

DB Rows
50 x 5 x 2 (feels really light)
70 x 5 x 2 (way to heavy, shit form)
60 x 5 x 1 (perfect weight)

So next week, take 60 and do sets of 3 reps. Do 3-5 sets. Nothing too strenuous. Also, do this exercise before you do the DB Press.

Dynamic Rows (warmup? :S)
95 x 5 x 1
115 x 8 x 3

Like Josh pointed out: no need for a warm-up. Btw...I am not a fan of dynamic rows but we're doing it because you like the exercise so much. Next week, just add reps to the 115. Try 9 reps for 3 sets.

Facepulls (felt it a lot in my traps)
60 x 20 x 2

Good. Maintain this.

--x--

Ok so you got the whole thing down now. Make these notes in your actual workout notebook so you remember.

And if its possible, label your posts at the top as Block 1 or whatever and Week 1 or whatever...

 

[Andalite]

Lol Kroc ain't that young he is in his late 30's, and lilliebridge is strong, but hasn't made much progress lately he pulled 800 as a max lift when he was 18 and then got injured and is back down to high 700s now he is 20. He has alot of potential if he doesn't get injured but he is quite obviously on massive amounts of drugs since he is so much stronger than his bro's and puts up no vids for months while he is off cycle.

Besides his bench isn't that good for saying he has probably the biggest bench arch iv ever seen, his ROM is like a normal persons 3 or 4 board press. Have u seen vids of his benchpress? Still 800 dead, high 700 squat and bench in the low 500's with just wrist and knee wraps is strong as hell lol.

Aye thats true...but like you said: 800 dead is crazy!!!!

I forgot Kroc was in his late 30s....plus he's become more of a BB'er now anyway...his last meet was disgusting. I cannot believe they gave him whites for that half assed squat...terrible.

 

[ExtraMile]

Aye thats true...but like you said: 800 dead is crazy!!!!

I forgot Kroc was in his late 30s....plus he's become more of a BB'er now anyway...his last meet was disgusting. I cannot believe they gave him whites for that half assed squat...terrible.

yeah he squats quite high I admit but he has always squatted high lol. He is probably my favourite lifter though so maybe Im biased. Have you heard about how much weight he drops for his meets?

And yeah about the BBer thing... what happened was basically muscletech wanted to branch out into strength sports not just bodybuilding and a guy who worked for muscle tech was into powerlifting, he gave them a top 5 of the big names in lifting who would be marketable, I think muscletech wanted one of the leaner lifters. They picked matt kroc because he was already planning on doing the BBing show. Now he is planning on entering the nationals...

lol he's even done a video and interview with dave palumbo for rx muscle now...

 

[Andalite]

yeah he squats quite high I admit but he has always squatted high lol.

What kind of an excuse is that??? ahahahhaha....???

Have you heard about how much weight he drops for his meets?

Thats gay as well....You drop 35 lbs overnight just to compete. Then you put up a half-ass Squat. The judges give you whites. WTF!!!!!

Dude...35 lbs is just not fair...but at the same time: hey...you gotta do what you gotta do. I just respect guys like KK a lot more because they're so good they don't need to manipulate their weight to shatter records.

And yeah about the BBer thing... what happened was basically muscletech wanted to branch out into strength sports not just bodybuilding and a guy who worked for muscle tech was into powerlifting, he gave them a top 5 of the big names in lifting who would be marketable, I think muscletech wanted one of the leaner lifters. They picked matt kroc because he was already planning on doing the BBing show. Now he is planning on entering the nationals...

I know....I read up on this. Going commercial is a big thing. Fetches lots of $$$$$ so you can't really blame him.

 

[Tblock1]

im sorry andalite but matt kroc is a badass my favorite thing about him is just his mental determination. Only problem is he was a marine. fucking marines

 

[ark94]

Thanks for the help Andalite.
Do you suggest getting a notebook? I normally type stuff into my ipod touch, then write it in a microsoft word, and put it on here, then the blog =D

As far as tomorrow's workout goes. I have been busy with work, but im just reading the Overhead Squat article on Gustrength right now.

My gym doesn't have any brooms to use, but we have these bars that weigh from 2-12lbs, they are just normally a bit padded, and would work great i think for OHS. Would they work?


Here is tomorrow's workout.

Squat Emphasis:

OH Squat Practice:
Front Squats: Do 3x3 on these. Heavy.
Unilateral RDLs: 2 sets of 6-7 reps.
Cable PullThroughs: ?
Grip Training: What can you do for grip training? Farmers walks?

Front Squats, i do another 3x3 like i did on Monday? Or do i do different weight this time?

For grip training, forgot to mention this. We really have nothing. Just dumbells, barbells, a trap bar, thats all i know of that i could use for a farmers walk. I won't be able to walk around with anything though, not even the trap bar, so should i load up weight on it and see how long i can hold it for?


EDIT:
One other thing, if i took out Dynamic Rows, would you replace them with anything or no? Just curious.


I just read - http://www.gustrength.com/exercises:tweaking-the-overhead-squat

It was really good, but really damn confusing. I get the picture of what im suppose to do. Should i start with the Deep Squat Progression first, then go into the OH Squat against the wall?
I hope i can record them, there is a spot in the gym that no one uses so i'll try to squat there and record them so you can see.

 

[ark94]

Videos

Bench Press
YouTube - Bench Press Emphasis - Day 1.wmv




Wow. My bench. ?

I can easily see, my approach is probably off? Or is it fine, just my feet are quite messed when i set up.
Second, my arms. I have always known this, however today they were a lot worse then before. The stability of my arms an issue as you might see, my lankyness waves around while im pressing up.

Another is the speed on the descent. I was a bit off today with bench, but i know my speed going down is to fast, almost as if i drop it onto myself then press up. Normally i don't do that, but it happened today.

Any thoughts?

Thanks.

 

[JDid23]

i would say to try the farmers walks with the trap bar, but instead i would just do some static holds.

 

[Andalite]

Do you suggest getting a notebook? I normally type stuff into my ipod touch, then write it in a microsoft word, and put it on here, then the blog =D

Get a notebook.

The best way to go about recording your workouts is by creating columns.

So, create four columns per page. These are your weeks 1-4.

Then, write your exercises as you do them within each column separately. This is just so you are not restricted on writing down your thoughts.

im just reading the Overhead Squat article on Gustrength right now.

Good!

My gym doesn't have any brooms to use, but we have these bars that weigh from 2-12lbs, they are just normally a bit padded, and would work great i think for OHS. Would they work?

Like a beauty..

Front Squats, i do another 3x3 like i did on Monday? Or do i do different weight this time?

Yup. Just add weight. A little bit of weight.

For grip training, forgot to mention this. We really have nothing. Just dumbells, barbells, a trap bar, thats all i know of that i could use for a farmers walk. I won't be able to walk around with anything though, not even the trap bar, so should i load up weight on it and see how long i can hold it for?

Plate Pinches. Static holds for time sounds good too. Let me see....for now, do plate pinches. Stick with that for 4 weeks. We'll add an exercise at that time.

One other thing, if i took out Dynamic Rows, would you replace them with anything or no? Just curious.

I would definitely replace them and I would replace them with inverted rows.

It was really good, but really damn confusing. I get the picture of what im suppose to do. Should i start with the Deep Squat Progression first, then go into the OH Squat against the wall?

They run concurrently on separate days. On Squat Emphasis day, focus on the Deep Squat Progression.

On the Full Body Emphasis day, do the OH Squats against the wall. Build up to it like it describes in the article.

I hope i can record them, there is a spot in the gym that no one uses so i'll try to squat there and record them so you can see.

That would be cool. Remember the form.

Pull the Bar apart. Let it be directly over your head when you begin. It will go behind as per your body mechanics. Keep pulling the bar apart. Lock your elbows. Head up and look ahead. You might need to bring your feet in a little bit and spread your legs out. At the bottom position, try doing a stretch towards the ceiling like you would when you wake up in the morning. Try to hang in that bottom position for a little bit.

 

[ExtraMile]

keep your head up and back arched, this will help you sit back because if you lean forward then either you will loose balance or the bar will travel too far forward and you will drop it

 

[Andalite]

keep your head up and back arched, this will help you sit back because if you lean forward then either you will loose balance or the bar will travel too far forward and you will drop it

Correct. But DO NOT SIT BACK. Do not focus on sitting back.

With the Overhead Squat your sole goal is to sit DOWN. And DOWN as in BETWEEN YOUR FEET.

Do not think about sitting back.

Other than that everything EM said is correct.

 

[ExtraMile]

Whn I say sit back I mean keep the hips back, I thought that was good?

Ark dont use straps for anything and the rows will work your grip hard

 

[Andalite]

Whn I say sit back I mean keep the hips back, I thought that was good?

Ark dont use straps for anything and the rows will work your grip hard

Correct regarding the grip work.

As for the hips thing: no. You need to shove your hips DOWN. Not back. Forget the back. IT's all about Squatting DOWN. DOWN DOWN DOWN.

 

[ark94]

Not sure why this bugged me so much, but i really wanted to record everything today. I get to the gym with my camera, starting my deep squat progression to find out that i have the camera, but no fucking memory stick. So i couldn't record anything, and it bugged me lol. This camera is an addiction :O

But overall, its Canada Day, the gym was dead and i had a great workout.

B1 W1 - Squat Emphasis
​

OH Squat (Deep Squat Progression)
- Double Palm on platform
10 sets x 20 sec hold

Front Squats
45 x 7 x 1
95 x 5 x 1
115 x 3 x 1
135 x 3 x 3 (2nd set, last rep tough, 3rd set, last rep tough)

RDL
45 x 6 x 4

Cable PullThroughs
60 x 20 x 2

Grip Training (Plate Pinches)
30 x 30 sec
30 x 27 sec
30 x 30 sec
40 x 2 sec

Notes

RDL - I was just learning the movement. Very SLOW reps, down and up. Had no camera to check my form, so decided not to load any weight.

Deep Squat - i took almost 45minutes on this. Including my mobility stretches though, so probably around 30 minutes just dedicated to this. I didn't do anything with a broom though, was i wrong? As far as i could read from the gustrength post, was that it was mainly just stretching out your body. Not doing any squats. And i did double hand today, even though there were 1 hand and no hand variants just because i forgot my camera. So i dedicated time to stretching it out nicely.

Grip Training - omg. I loved this. Just loved this. My forearms were on fire after, and it was fun just holding it there. Was a real test of mental strength too.

Front Squats - Hmmm. It was tough. I jumped 10lbs rather than 5 to push myself. It still went great, but it was very tough getting through it. How do i progress on Monday for these?

 

[ark94]

Tomorrow is my Full Body.

Full Body:

OH Squat Practice: Do 10-20 sets of 1-2 reps. You really need to mentally focus on extending the thoracic cavity in the bottom position. Basically dedicate a good 30-40 minutes after your mobility drills to this exercise.
Overhead Press: these must be done strict. You can do your 3x5 here if you like.
Push Press: you can do 3x3 on this one...or 2x5. dunno what floats your boat. hell, because this is a template you can change this every 5th or 6th week
Pull-ups: Do 5 sets to failure. Very important.
Core Training: Hit it heavy and hard.

If i take out Push Press, since its pointless right after MP, would you add anything or no?

OHP. Just my 3x5? No progression type thing, or are we making a base for myself? :S

Core Training. What would you like me to do this time? Monday was planks, so today would be planks again, or a different exercise? If so, which. I suck with core training exercises lol.

Pull-ups. Any grip? As in does it have to be wide, or can i use a smaller grip aswell?

 

[Andalite]

This camera is an addiction :O

Imagine how feel!!! Hopefully my gym issues will be sorted out one of these days and then next week I can start recording my workouts...

OH Squat (Deep Squat Progression)
- Double Palm on platform
10 sets x 20 sec hold

How did these feel?

RDL - I was just learning the movement. Very SLOW reps, down and up. Had no camera to check my form, so decided not to load any weight.

Good idea. I hope you read the articles though so you could visualize the lift.

Deep Squat - i took almost 45minutes on this. Including my mobility stretches though, so probably around 30 minutes just dedicated to this. I didn't do anything with a broom though, was i wrong? As far as i could read from the gustrength post, was that it was mainly just stretching out your body. Not doing any squats. And i did double hand today, even though there were 1 hand and no hand variants just because i forgot my camera. So i dedicated time to stretching it out nicely.

Excellent!

Grip Training - omg. I loved this. Just loved this. My forearms were on fire after, and it was fun just holding it there. Was a real test of mental strength too.

Front Squats - Hmmm. It was tough. I jumped 10lbs rather than 5 to push myself. It still went great, but it was very tough getting through it. How do i progress on Monday for these?

Reduce the weight by 5 lbs. Do 3x3.

Ok, so next Squat Emphasis workout should look like this:

OH Squat: more practice with the Deep Squat Progression

Front Squats: I want you to aim for 5 reps with 135 lbs. Try to do 2 sets of 5 reps.

RDLs: Take 65 lbs. Take a video so we can analyze the form.

Grip Training: Try to increase the time on each of those sets.

 

[Andalite]

If i take out Push Press, since its pointless right after MP, would you add anything or no?

Hell yeah!

Add in Standing Unilateral Shoulder Press with Dumbbells.

Video of the exercise: YouTube - M21 W2 Press Training.wmv

OHP. Just my 3x5? No progression type thing, or are we making a base for myself? :S

We're setting a base

Core Training. What would you like me to do this time? Monday was planks, so today would be planks again, or a different exercise? If so, which. I suck with core training exercises lol.

Do renegade rows. 3 sets. 5-7 reps.

Pull-ups. Any grip? As in does it have to be wide, or can i use a smaller grip aswell?

Well, Pull-ups means palms facing away from you. Don't go ultra wide. Go medium or something which is comfortable for you.

 

[ark94]

B1 W1 – Full Body

OH Squat
12 x 2
Set 6 – toes 2-3cm from wall. Bar is moving a bit from top position
Set 7 – toes touching wall. Uncomfortable
Set 8 – toes 1cm from wall. 1st rep good, 2nd rep fail. Again a bit uncomfortable

OHP
45 x 7 x 1
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1
95 x 5 x 3 (need to press better in a straight line!!)

Unilateral Shoulder Press (unsure how many sets you wanted me to do, went by what push press sets were suppose to be)
(how do I warmup with dumbbells? Still use a lighter weight then work my way up?)
- Tried out few weight
20 x 2 x 1 (light)
30 x 2 x 1 (light still)
40 x 2 x 1 (decent, can get more)
45 x 3 x 3 (was good. Possibly could have repped with 50)

Pull-ups
Unreal how shit I have gotten at these. Switched 6-7 months ago from doing these to chin-ups, now these are shit. Used to rep 15-20.
7,5,4,3,3

Core Training – Renegade Rows
15 x 7 x 1 (it was tuff, but I saw I was using a bit of my hips)
10 x 7 x 2 (I really liked these; however I thought I should train them more)
12 x 7 x 2 (should I not be hitting my abs harder?)

Notes

This goes with the OH Squat video.

You may notice in the beginning I was quite wobbly, it looks like im unsure and it was weird at first. I thought I had gotten more of a hang on it after. So if you want to watch the beginning few, then skip to the through to the later sets, let me know if you spot anything. Not sure if I am doing it right at all, I read the articles and I think I am getting it. Few problems I had at first was my head looking quite up. As I went to the later sets, I remembered what they told me, and I was suppose to tuck my chin slightly look up with my eyes, so I did that and it looked better but my head still had the tendency to go up on its own.

As for holding the bar, wow it was brutal. I was really pulling it apart and reaching to the ceiling after all the sets were done my shoulders killed. One problem if you can see it, that from the top point where the bar is, as I go down it doesn’t always stay in that same straight line, but it didn’t go too bad.

Any pointers? I took around 45minutes-1 hour doing these. Watching every video after the sets.

Last thing before I forget. Not sure if any of u are actually going to watch all of this, but there are my OHP on this. Skip to after I think 13minutes I believe.

But what I want to get to, at the bottom of the OH Squat. Some sets when my toes were touching the wall I would lose balance and fall in the bottom of the squat, whats the reason? Balance? Or am I descending wrong? :S
Thanks

 

[ExtraMile]

If i take out Push Press, since its pointless right after MP, would you add anything or no?

you could start at the bar and work up each set, starting with strict military and as it gets heavier go into pushpresses and do it as just one long extended exercise...

 

[Andalite]

I'm waiting for the video. Once you have that up I will comment on all your thoughts. Thanks for writing this down....It's gonna help you a lot in the end.

 

[ark94]

stupid youtube. i just waited 3 hours to upload this to find out they reject it cause its too long.

I'll have to upload it again and break it up into 2 parts.
Hopefully it will be up by tonight.

 

[Andalite]

stupid youtube. i just waited 3 hours to upload this to find out they reject it cause its too long.

I'll have to upload it again and break it up into 2 parts.
Hopefully it will be up by tonight.

I was going to say....13 minutes is too long.

You can upload it onto IronScene | Powerlifting Videos as well. I love that site.

 

[ark94]

I was going to say....13 minutes is too long.

You can upload it onto IronScene | Powerlifting Videos as well. I love that site.

If my internets upload speed was faster, you know i would upload it to there. But it is shit, it takes me over an hour to upload a 50mb file. So youtube is my only option.


Anyways, here is part one.
Sets 1 through 9 for OH Squat.
Second part will have sets 10-12 with OHP in there aswell.


OH Squat - sets 1 - 9
YouTube - B1 W1 - Full Body part 1.wmv


Input? Thanks.

 

[miked8c]

Hahahaha, I can't even get into that low of a position unless I am holding a weight that is phsically pushing me down. Nice flexibility bro.

 

[ark94]

Hahahaha, I can't even get into that low of a position unless I am holding a weight that is phsically pushing me down. Nice flexibility bro.

Lmao at first i was like wtf, im pulling the bar apart, and reaching to the sky, but how in the hell am i suppose to go down. So you see that i would pause in a point and sort of wobble my way down

After a while i got the hang of going down nice and somewhat smoothly.

I don't think i could imagine going into having weights overhead just yet.

 

[ark94]

Hahahaha, I can't even get into that low of a position unless I am holding a weight that is phsically pushing me down. Nice flexibility bro.

Lmao at first i was like wtf, im pulling the bar apart, and reaching to the sky, but how in the hell am i suppose to go down. So you see that i would pause in a point and sort of wobble my way down

After a while i got the hang of going down nice and somewhat smoothly.

I don't think i could imagine going into having weights overhead just yet. Would be damn hard to hold above the head

 

[ark94]

Any other thoughts on the OH Squats?

My next thing i would like help with. Just want to point out that everything i write is in weight x sets x reps. Looking over the routine you have me on you said you write things in weights x reps x sets. So hope you know how im writing it. If you would like me to change it to sets x reps lemme know.

Anyways, Monday - B1 W2 - Deadlift Emphasis

Deadlift last week
225x4x2

Deadlift this week? (no idea how to go at this)
225x4x3
^ Would that be it? Or is that too much of a rep increase from 8 to 12? Would that not be single progression as well?

Front Squat last week
125x3x3

Front Squat this week
125x4x2?

EDIT: nevermind, just looked back few page and this was what you said. I believe i am set.
Only question, do Planks again 3 sets to failure?

 

[Andalite]

Any other thoughts on the OH Squats?

Ark, good job on the Deep Squat Progression. You're doing a wonderful job!

One tip: when you begin the rep - each rep: don't let the bar drift backwards at the beginning of the exercise. Keep it directly above your hear. From that point as you begin each rep the bar will move in it's natural path.

EDIT: nevermind, just looked back few page and this was what you said. I believe i am set.
Only question, do Planks again 3 sets to failure?

Next time I'll post the progression on your blog as well.

Do 3 sets of planks for 60 seconds.

Unilateral Shoulder Press (unsure how many sets you wanted me to do, went by what push press sets were suppose to be)
(how do I warmup with dumbbells? Still use a lighter weight then work my way up?)
- Tried out few weight
20 x 2 x 1 (light)
30 x 2 x 1 (light still)
40 x 2 x 1 (decent, can get more)
45 x 3 x 3 (was good. Possibly could have repped with 50)

Next time, do:

20 x 5
30 x 3
40 x 1
45 x 5 x 3 <<-- try for this. I want you to get 45x9x3 in the future.

Pull-ups
Unreal how shit I have gotten at these. Switched 6-7 months ago from doing these to chin-ups, now these are shit. Used to rep 15-20.
7,5,4,3,3

Add reps

Core Training – Renegade Rows
15 x 7 x 1 (it was tuff, but I saw I was using a bit of my hips)
10 x 7 x 2 (I really liked these; however I thought I should train them more)
12 x 7 x 2 (should I not be hitting my abs harder?)

Take a heavier weight then.

Some sets when my toes were touching the wall I would lose balance and fall in the bottom of the squat, whats the reason? Balance? Or am I descending wrong? :S
Thanks

It's new for you. It'll be better in time. Give it time.

 

[ark94]

B1 W2 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlift
135x5x1
175x5x1 (felt it a lot in my lower back. Not enough legs?)
200x3x1 (nothing in the back anymore)
215x2x1
225x3x4 (felt really good, was working with my form somewhat. Input when I get the video up please)

Front Squats
45x5x1
85x5x1
105x3x1
120x2x1
135x2x4 (wow, I absolutely loved this after deadlifts. Around 3rd set, the last rep on sets 3,4 got tough, but I got through it)

Planks
3 sets 60 seconds

Notes

Wow. I loved this workout. It was brutal here though, 37 outside and very very humid ALL day. I had to go outside and clean the garage, move shit around outside and whatnot. Then I had coaching at 6-8 outside with little kids running around. I thought I would have been dead but I got in the gym and I killed this workout. Being outside today had no effect on my performance in the gym, despite only having a protein shake 30minutes before the workout.

Onto the actual workout.

Deadlift – I was trying a few things. Some reps I thought looked well, others were a bit poor. Its not because it was really heavy weight, but because I was trying to get myself locking out more simultaneously so some things I adjusted made me suffered. In the video, once I get it up, look VERY closely at my back. It suffered a bit today, not in pain but just keeping everything straight. Maybe because I was trying out different things, but there are a few reps there where I really squeezed my shoulders back before the rep and I thought that rep went a lot better. Any input?

Front Squats – wow. These were great after deadlifts this week. And it wasn’t that heavy, except for a few reps. I even fixed my wrists that used to hurt extremely bad after every set last week. I just made my grip a tiny bit closer, to where my wrists are not sort of on an angle and they didn’t hurt once! So thats a big plus for me I thought, and the reps even went a lot smoother when I did this. Input on the video once its uploaded please and thanks.

 

[ark94]

Okay so for tomorrow's Bench Emphasis.

This is what i did last week.

Pretty damn good workout today. Love this routine so far, lots of lifts to do =D

One thing, i went at 8:30 in the morning, i said i wanted to try morning workouts again and there just not for me. But i really want them to be for me lol, i would love to have the energy to lift in the morning as i would later in the day. My bench did suffer a little, but overall everything went great. Played around with weights on db rows & press, and facepulls and dynamic row.

I did get a chance to video my bench too!!! I will have it up asap, giving my internet lets me upload considering it's unbelievably slow lol. Few things to discuss about my bench in my next post.

Bench Empashis: Day 1​

Bench Press
(weights x reps x sets) (least amount of sets get 5 reps?)
45 x 5 x 2 (even doing 3sets of 2 reps is okay)
95 x 7 x 1 (or as many reps as possible?)
135 x 3 x 1
145 x 1 x 1
155 x 3 x 1
155 x 1 x 1
160 x 1 x 1 (2nd rep fail)
155 x 1 x 1 (disappointed, expected more reps than just 1)

DB Press (slight incline) (40xas many reps safelyx3 sets)
(played around with weights)
35 x 2 x 1
40 x 5 x 5 (could really feel it in shoulders)
(arms went way lower than 90)
(weight was fairly light still though, was just testing it out)

DB Rows (60x3-5x3) - DO BEFORE DB PRESS
50 x 5 x 2 (feels really light)
70 x 5 x 2 (way to heavy, shit form)
60 x 5 x 1 (perfect weight)

Dynamic Rows (warmup? :S) (Do inverted rows is what you suggested. So palms facing me? What weight,reps,set do u suggest?)
95 x 5 x 1
115 x 8 x 3

Facepulls (felt it a lot in my traps) (SAME THING TOMORROW?)
60 x 20 x 2


Videos
Coming Soon.

Notes
Notes about bench posted when video is uploaded.

DB Rows. I cannot video these at all. I hate my gym, shitty ass setup, no place to setup the camera, too many people around where i would like to set it up.

From what you told me i want to do whats in the red. Correct? Or would you like to change anything?

Thanks

 

[ark94]

Here is my Deadlift & Front Squats video. They are combined.
Deadlifts are from 0:00-6:15.
Front Squats are from 6:17-9:57

B1 W2 - Deadlift Emphasis Video
​

YouTube - B1 W2 - Deadlift Emphasis.wmv

 

[Andalite]

I have a lot to write. But I just got back from a job interview. I'll post my thoughts in here later. I need to go do some Pistol squats and Pull-ups...check back here in 6 hours.

Actually you know what? Fuck it..

So here it is.

Deadlifts:
You're making the mistake of setting up before you even touch the bar. Remember, we went over this last time.
These are the steps you should be following in your set-up:
1.) Walk to the bar
2.) Get your feet in the right place
3.) Grab the bar. Your back can be rounded here. It is ok. You are just bending and grabbing the bar.
4.) Take a DEEEEEEEP belly breath. Really try to stuff as much air as you can into your lower abs.
5.) NOW you make that arch on your back and keep your shoulders ahead of the bar.
6.) Lean back and pull. Head facing straight ahead. Remember to keep your shoulders as retracted as long as possible.

These should be your steps. Write these down because that is the best way to remember. On a small note card.

Front Squats looked fine.

Ok so next week:

DEADLIFTS = 225 lbs x 5 reps x 2 sets followed by 235 lbs x 1 rep

FRONT SQUATS = 135 lbs x 3 reps x 3 sets

 

[ark94]

B1 W2 – Bench Emphasis
(weightxrepsxsets)​

Bench Press
45x5x2
95x7x1
135x3x1
145x1x1
155x3x3 (first sets tried for fourth rep, got a little up but failed)
Did I do my bench wrong? I was trying to get as many reps possible in 3 sets. That okay?

DB Rows (messed up a bit at first, these were so quick I sort of lost count first set)
60x6x1
60x4 on one side, 60x3 on the other (like I said, I messed up)
60x3x2 (this went better, I was supposed to do 60x3x5)

DB Press (slight incline)
40x10x3 (I really think this is too light)

Inverted Rows
- Stupid long arms
- These were very weird, so I fiddled around with different bar heights
Bwx6x1
Bwx4x1 (bar bit lower)
Bwx4x1 (same height as 2nd set)
Bwx6x1 (bar is at highest, one notch higher than first set)
BWx4x1 (same height as above set)

Face Pulls
60x20x2 (I believe I can do more weight on this, still light)

Notes
I met a buddy of mine at the gym, you will see him in the video in my Inverted Row sets, he’s in the blue shirt. He was the one who recorded most of my videos today, with the exception of Inverted Rows. It was really nice of him to sit there and record me lol, so I need some input. Probably one of the only times I will have my Bench Emphasis workout in video.

VIDEO - YouTube - B1 W2 - Bench Emphasis.wmv

Bench – I was not that fatigued today. My first set was a bit messed, I had trouble on my second rep but nothing big to need a spot, I got through it. 2nd and 3rd set went quite a bit better, I didn’t have much trouble, I exploded on the bench very well. I fixed my form a little, instead of having narrow feet, I kept my feet a lot wider this time, and I believe that helped my bench.

DB Row – hmmm.... I think there is something wrong with my form. Any input? I can’t grasp around it because im not very familiar. Andalite I do watch your videos, and I was following what you do. One thing I am VERY confused about is my feet. It looks like you’re farther away from the thing you hold in your videos, am I too close or to far? What is a sort of pointer I can use for distance between the bench my hand rests on.

DB Incline Press – Am I going to low with my arms? How bad is my form? Am I supposed to arch my back on this? I was very unsure about that.

Face Pulls – Wow. I was going pretty low before, around chin area. I didn’t realize that until I watched the video. My second set you can see I’m going higher on my face. Any input on this? I think my one problem is that my back and body Is not solid, I should be tightening everything up, correct?

Inverted Rows – I was very surprised. It was quite difficult to get my body to touch the bar. I was at a shitty place to do these though, my legs kept on hitting the one thing they were under. Any suggestions on this? What height should I be using? I used several heights in the video, so please let me know which one I am suppose to use, because these were confusing to do at first.

 

[Andalite]

Everything looks good. Just saw the video.

A tip regarding inverted rows: take the bar to your chest...not to your neck.

Ok, so next week:

Bench Press: Add reps

Dumbbell Rows: Add reps

DB Press: take a heavier weight. Do a ramp-up. So keep adding weight and doing sets for 10 reps.

Inverted Rows: Add reps. Don't add sets to any of the above exercises except DB Press.

Facepulls: Take more weight then.

 

[ark94]

Tomorrow is Squat Emphasis.

OH Squat
More deep squat progression

Front Squats
Aim – 135x5x2

RDL
65x how many reps and sets?
We are just analyzing my form this week... So what should my rep range be? Probably 7-8 and 3 sets?

Grip Training
30lbs x atleast 30+ seconds

 

[Andalite]

Sounds like a plan!

For the RDLs, I want you to do many sets. The way you go about this is:

Take 65 lbs and do 5 reps. If you get 5 reps, add weight.
Take 75 lbs and do 5 reps. If you get 5 reps, add weight.
Take 85 lbs and do 5 reps. If you get 5 reps, add weight.
Take 95 lbs and do 5 reps. If you get 5 reps, add weight.
Take 105 lbs and do 5 reps.
repeat repeat repeat till you fail 5 reps.

 

[ark94]

Wow, long ass day, i hate working all day but i need the money =(

anyways, i will have todays workout hopefully up tomorrow. I will upload the videos, but the notes and log will be up tomorrow sometime. I work all day again.

Anyways, i won't be home till 3 tomorrow so i would like to know just in case what my workout should be like. Tomorrow is Full Body.
Here is last week workout.

B1 W1 – Full Body

OH Squat
12 x 2
Set 6 – toes 2-3cm from wall. Bar is moving a bit from top position
Set 7 – toes touching wall. Uncomfortable
Set 8 – toes 1cm from wall. 1st rep good, 2nd rep fail. Again a bit uncomfortable

OHP
45 x 7 x 1
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1
95 x 5 x 3 (need to press better in a straight line!!)

Unilateral Shoulder Press (unsure how many sets you wanted me to do, went by what push press sets were suppose to be)
(how do I warmup with dumbbells? Still use a lighter weight then work my way up?)
- Tried out few weight
20 x 2 x 1 (light)
30 x 2 x 1 (light still)
40 x 2 x 1 (decent, can get more)
45 x 3 x 3 (was good. Possibly could have repped with 50)

Pull-ups
Unreal how shit I have gotten at these. Switched 6-7 months ago from doing these to chin-ups, now these are shit. Used to rep 15-20.
7,5,4,3,3

Core Training – Renegade Rows
15 x 7 x 1 (it was tuff, but I saw I was using a bit of my hips)
10 x 7 x 2 (I really liked these; however I thought I should train them more)
12 x 7 x 2 (should I not be hitting my abs harder?)


Thanks

What do i do for tomorrow? I couldn't find anything in my log that you said about the workout.

 

[ark94]

Fuck it ill post it before bed.

B1 W2 – Squat Emphasis
(weightxrepsxsets)​

OH Squat (Deep Squat Progression)
10 sets
First 3 sets double palm
Last 7 sets alternating hands up
- First time right hand up, felt very tight. First time left hand up even tighter than right hand. Was getting very uncomfortable in my shoulder area.
- After few sets it was not that bad at all, at the end there was no discomfort in shoulders

Front Squats
45x5x1
85x7x1
105x4x1
120x2x1
135x5x2 (note: 2nd set, 5th rep legs not very stable, little bit of buckling nothing too major though)

RDL (pleaseee watch the video, I know some reps I am doing them right, others not so much)
45x5x1
65x5x1
85x5x1
95x5x1
105x5x1

Cable PullThroughs
70x20x2 (wow, even the first set was tough. But I got through it and I really liked doing these)

Grip Training
- Bit of a cluster fuck at the beginning
3 10lb plates (total 30lbs)
15 sec
15 sec
40 sec
27 sec
- I felt at the beginning, I was really not into maybe that was why my time was low, I was just not holding it tight enough at the beginning. My set for 40 sec I could feel I was really pinching them together. However, a bit upset with my performance on these.

Notes

RDL – Well, these were good, but a few problems you might see in the video. I thought some reps were very good, reason being I could feel that stretch in my hammies. And I found that if I bend my knees more than 15degrees then there would be no hamstring stretch. I was not very sure though how my reps were. At the beginning I took a wide grip, not very wide but wide enough. And I did not feel the stretch in my hamstrings a lot. After I took quite a significantly larger grip, then I could really feel the stretch. Only problem was the bar tends to slip to my very fingertips, making it hard to hold onto even with the light weight. Watch the video, and you might catch onto some of that. Thanks.

Grip Training – really no idea what happened. I was not starting off tight enough at the beginning sets, and they just slipped out but still they felt pretty hard to hold onto.

 

[Andalite]

Your video:



My comments:

1.) Awesome Front Squats. Very good job on these!

2.) Your RDLs are not quite up to par. Have you read all the GUStrength articles I sent you? Give them a read again. You're not getting it.

Next time:

Front Squats= 145 x 5 x 2 <<-- let's try this

RDL = you need to work on your form. Read the articles again. You're right: some reps were good. Some weren't. You don't need to bring the bar down your the floor. You should stand with your feet a bit closer. You're doing the RDL like as it's a Deadlift. It's not. Its an RDL.

Cable Pull Throughs = 70 x 8 x 4

Grip Training = Keep at it!

 

[Andalite]

What do i do for tomorrow? I couldn't find anything in my log that you said about the workout.

You didn't look hard enough, son.

http://www.elitefitness.com/forum/w...ark94s-workout-log-689729-57.html#post9539955

 

[ark94]

You didn't look hard enough, son.

http://www.elitefitness.com/forum/w...ark94s-workout-log-689729-57.html#post9539955

My bad i was tired after working all day. I just looked through it, ONLY thing i didn't see is the OHP. You didn't mention what to do for OHP this week. Last week was 95x5x3

 

[Andalite]

My bad i was tired after working all day. I just looked through it, ONLY thing i didn't see is the OHP. You didn't mention what to do for OHP this week. Last week was 95x5x3

Add weight Take 100.

 

[ExtraMile]

yeah bro they didnt look like RDL's they looked like super slow deadlifts. Ill give explaning it a go. This is how I do them anyway.

OK so pickup the bar either out of the rack or just deadlift it up normally. So your standing there with the bar in your hands and standing straight up normally. Take the same stance you wuold for a regular deadlift. Now the first thing to move is your ass. You want to stick your ass back behind you as far out as you can, while arching your lower back at the same time. Your knees stay still, they dont move. They shouldnt be locked back. You do not bend your knees at all throughout the lift. That bar should stay in contact with your thighs and should slide down your thighs as it descends. When you get to around the knee area you should start to feel a stretch in your hamstrings. If you do then thats good it means your knees are straight and your lower back is arched. Keep lowering it until you have a good stretch, but dont bend your knees or start to round your back just so you can get it further down. You will probably start with only getting the bar down to your knees. From there you reverse the motion and conract your hamstrings and squeeze your glutes to pull you back up. As you get better and the weight gets heavier two things will cause you to go deeper with your reps. 1. the weight is heavy and pulls you down so you can get deeper and deeper into the stretch and 2. your flexibility will improve allowing you to go lower. I do my RDL's where the bar doesnt touch the floor. I find then the bar is resetting on the floor each rep it causes me to loose the tight, stretched position. So as you start going lower and lower you will need to do things to increase the ROM without the bar touching the floor if your going to do it this way. Step 1 would be change the 45's to 35's this should give you another inch or so. Step 2 would be to start standing on a box or plate when doing the exercise...

 

[ark94]

Thanks EM. One thing, my bar weighs 45lbs... There is no 35lb bar that size at my gym lol.

Anyways, Andalite. How do i go about working out monday now? This is not an excuse, i really wanted to go yesterday, and today but, i got a call from work that i had to go in both days. I put in all day 9-5. When i got home Friday, my parents had to leave for a funeral and my brother was out somewhere... i had no way to get to the gym. Today, i had to work all day again, 9-4 and nobody is home and my gym closes at 7.


Do i just forget about this workout, and continue with Deadlift Emphasis next week. How much will i suffer from missing one workout? Or does it not matter much at all?

 

[Tblock1]

Thanks EM. One thing, my bar weighs 45lbs... There is no 35lb bar that size at my gym lol.

Anyways, Andalite. How do i go about working out monday now? This is not an excuse, i really wanted to go yesterday, and today but, i got a call from work that i had to go in both days. I put in all day 9-5. When i got home Friday, my parents had to leave for a funeral and my brother was out somewhere... i had no way to get to the gym. Today, i had to work all day again, 9-4 and nobody is home and my gym closes at 7.


Do i just forget about this workout, and continue with Deadlift Emphasis next week. How much will i suffer from missing one workout? Or does it not matter much at all?

Lol he is talking about changing the plates from 45's to 35's, not the bar.

 

[ExtraMile]

lol duhh how would changing the weight of the bar make any differance to the height it started at when the plates were on the floor

like tblock said i mean change the 45 pound plates to 35 pound plates as they are smaller so the bar will be lower down.

 

[ark94]

Well that makes sense now. However i didn't even get up to 115, and won't go there till i get the form down. But yeah thanks for the tip, didn't even think of the better ROM with a smaller plate.



Just want to clear up my post question for Andalite.

Do i just forget about this workout, and continue with Deadlift Emphasis next week. How much will i suffer from missing one workout? Or does it not matter much at all?

What i mean is, since everything relates to each workout my Full Body would contribute to my workouts during the next week. Am i going to suffer from not doing it? I can go tomorrow, do you think i should because i remember you saying when i made the post of the routine to absolutely not workout on Sundays.... I have not worked out since Thursday, and if i went Sunday i would go M, and T..

If i do skip this workout completely, would i just redo what i should have done this week the following Friday correct?

Thanks.
Just trying to get some info to learn =D

 

[Andalite]

Skip this workout. Go do Deadlifts.

As for the Full Body Plan: whatever you were supposed to do this week will be done next week. So remember what you're supposed to do.

 

[ark94]

Okay, today's workout went great. Will have it up hopefully if all goes well, tomorrow morning. I am uploading the videos of my deadlift and front squats right now, not sure when they will be done maybe in the next hour.

Anyways, Andalite, if you would like to check it out go ahead, and let me know anything about the form. I will post up my comments when my workout goes up.

Bench Day tomorrow. -(this is for my own reference, but if you want to change anything go ahead)

Bench Press: Add reps

Dumbbell Rows: Add reps

DB Press: take a heavier weight. Do a ramp-up. So keep adding weight and doing sets for 10 reps.

Inverted Rows: Add reps. Don't add sets to any of the above exercises except DB Press.

Facepulls: Take more weight then.

 

[ark94]

B1 W3 – Deadlift Emphasis
(weightxrepsxsets)​

Deadlifts
135x5
185x5
205x3
225x5x2
235x1

Front Squats
45x5
95x5
115x2
125x1
135x3x3

Planks
3 sets x 60seconds

Videos
YouTube - B1 W3 - Deadlift Emphasis.wmv


Notes

Deadlifts – Well I thought it went quite a bit better. It felt a lot better as well, and my form I did the tips you suggested Andalite and I felt I got a lot of power in a certain point the bar got to. The initial lift off the ground was tough, but when I got to a certain point along my shins I got a bit of explosion I thought. And I felt my lockout was a better this week as well.
One thing i want to add after watching my video a second time. I realized my one problem was retracting my shoulders back... I cannot hold it long, and can hardly retract them back.

Front Squats – They did not feel that tough this week. My second set was by far the strongest and even the easiest/smoothest but it all sets went very well.

 

[Andalite]

Ark,

I realized my one problem was retracting my shoulders back... I cannot hold it long, and can hardly retract them back.

thats why we have the heavy rows and a larger emphasis on pulling in general. You'll get there. Don't worry but great observation!

225x5x3 (did 1 extra by accident, lost count. Was suppose to do 225x5x2)

Dude....your video confused me. You don't have all 3 sets on video yet you have "225x5" written down three times. Why is that?

As for next week, repeat this. I want you to reduce the rest periods between reps if possible.

Front Squats looked good too. Add weight. I'll write this down in your blog as well so you remember next time.

 

[ark94]

Dude....your video confused me. You don't have all 3 sets on video yet you have "225x5" written down three times. Why is that?

Ahhhhh, so i did miscount what i did. I thought i only did 2 sets, anyways yeah, i believe i did 2 sets, not 3 sorry mixup during my video making and post. I will fix that.

 

[ark94]

B1 W3 – Bench Emphasis
(weightxrepsxsets)​

Bench Press
45x5
95x5
115x3
135x2
145x1
155x4x3 (only a struggle on last set, last rep, everything else went smooth. Did not need a spot though on anything, and it went great!!)

Dumbbell Rows
60x8x3
(really feel my right side is weaker. However, probably normal because I am left handed and use my left for everything)

Dumbbell Press
30x10
40x10
45x10
50x10 (was tough, I thought I would tryout 55)
55x5 (tougher than I though, could not pull out the last 5 unfortunately)

Inverted Rows
6,5,5,6

Facepulls
80x20x1

Videos

Nothing, this is the one workout I cannot record except for last week when my buddy was there.

Notes

Bench Press – Great workout on this!!! Wow I really felt strong doing is, very solid reps and it went very smooth. Overall just pleased with my bench. I have a question about reps during a set. So on my first set, instead of 4 I could have gotten 5, maybe 6. But I thought if I got say 6 that set, I would be more fatigued for my next set, then my last set. I sort of had in mind that I want to keep it at 4 instead of doing say 6,maybe 5, then be fatigued on my last set and only do 3. Who knows, my second said could have only been 4, or 3 since I used most my energy in set 1. Should I have done more reps in my first and second set? Or is keeping the way I did it, 4 reps for the 3 sets fine?

 

[Andalite]

Update your blog please. I need to see what you've done so far.

 

[ark94]

Update your blog please. I need to see what you've done so far.

Everything is on there. Atleast it should be, only thing that is missing is B1 W2 - Full Body. I missed that one, and we already discussed that.

 

[Andalite]

Everything is on there. Atleast it should be, only thing that is missing is B1 W2 - Full Body. I missed that one, and we already discussed that.

Ok I'll check again...

 

[ark94]

For my reference, again like normal if you want to change anything go ahead.

Next time:

Front Squats= 145 x 5 x 2 <<-- let's try this

RDL = you need to work on your form. Read the articles again. You're right: some reps were good. Some weren't. You don't need to bring the bar down your the floor. You should stand with your feet a bit closer. You're doing the RDL like as it's a Deadlift. It's not. Its an RDL.

Cable Pull Throughs = 70 x 8 x 4

Grip Training = Keep at it!

Okay, so im set with that.

Few questions actually. RDL... should i use weight? Or just the bar till i get form down?

Front Squats.... bit of a problem here. I am doing it twice a week, and you have me doing next Monday on Deadlift Emphasis 145x3x3...
However this week I'm doing 145x5x2.... should i not be doing 145x3x3 first? or.... just something that would help clarify my confusion. Thanks.

 

[Andalite]

Few questions actually. RDL... should i use weight? Or just the bar till i get form down?

First, read these articles...

Romanian Deadlift (RDL) - Ground Up Strength

Romanian Versus Stiff Legged Deadlifts - Ground Up Strength

Front Squats.... bit of a problem here. I am doing it twice a week, and you have me doing next Monday on Deadlift Emphasis 145x3x3...
However this week I'm doing 145x5x2.... should i not be doing 145x3x3 first? or.... just something that would help clarify my confusion. Thanks.

You have Front Squats on 2 days. Deadlifts & Squat.

So, Next week,

Deadlift Day: 135x4x3

Squat Day: 145x5x2

Makes sense?

But think of these are independent workouts for now. Once you get to a certain weight where recovery becomes an issue, we will split into a heavy/light system. For now everything is heavy/heavy with good quality