Ark94's Workout Log

[ark94]

Just in general, are you suppose to lift more on your front squats then back squats?

just saying but didnt you make a new thread asking about this routine and pretty much everyone said there was something they didnt like about it. The warmup was also criticized and andalite wrote a long post on how you could improve it and yet you are still doing the same routine and the same warmup...

sorry if Im wrong but thats how I though it was maybe you followed the advice and changed the routine though...

There is a lot of reasons. I am ignorant is the main reason i guess you can say. I am open to suggestions, just it seemed way to confusing, all these percentages and different weights and 1rm on one then switching to back squat 1rm or 2,3,4,5rm and whatnot. I just didn't think i could handle that.

However, i looked again at Andalites routine, and i like the looks of it, but i need help figuring out how much weight i would use etc. I sent him a message, most definitely he won't respond because i was a dick but hopefully he does. I like this routine i am doing, but i really think my body needs a complete change up, not just adding in a few exercises like i did. So i am wanting to change it up completely to Andalites.

Few things wrong though is i want to have Push Presses and Dynamic Rows in Andalites routine. He only put in MP and DB rows.. not much a fan of DB but i love MP.


I sent him a message asking if he could clarify stuff.... just waiting to see.
As far as the warmup goes, idk how its bad? I think its pretty good warmup so far, i have felt great going into my workouts. I might feel better not doing such a warmup but i would have to find out. It hasn't seem to effect me soo much, but then again like i said i haven't done anything without it.

just not trying to be a dick or anything, in that thread you said let this guy train me for a while.... so i went with that, but i realize my body needs a complete change, and after you posted that i looked at andalites again and it looks good.

Hopefully he responds.

 

[JDid23]

I think if it's tweaked a bit you can keep the base of it.. Sorry to ask, but do you mind reposting it in here so some guys can take a look?

Also, it's extremely rare that someone can front squat more than back squat. Back squats allow you to squeeze the bar and keep your back tighter, and there is more posterior chain involvement. Front squats hit your quads harder and put less stress on your lower back as well. I think the way you have it with 1 day of each is perfect.

 

[ark94]

I think if it's tweaked a bit you can keep the base of it.. Sorry to ask, but do you mind reposting it in here so some guys can take a look?

Also, it's extremely rare that someone can front squat more than back squat. Back squats allow you to squeeze the bar and keep your back tighter, and there is more posterior chain involvement. Front squats hit your quads harder and put less stress on your lower back as well. I think the way you have it with 1 day of each is perfect.

Here is what the routine is. I am pissed i missed out on the oppurtunity to do what Andalite wanted me to.... now i just have to wait and see what im going to do.

WARM UP

EVERY WORKOUT – At the BEGINNING
5 Minutes Bike

Hyper Extensions – 1x20
​

---or--- reverse extensions (on ball, raise legs, hold bench) – 1x20
Hip Thrusts (heels on bench, 1 leg thrust, explosive knee drive thrust) – 1x20
Chinups – 1x7
Pushups – 1x5
Abs (lie on bench, raise legs and hands like a ‘V’) – 1x10
Dynamic Stretches

---- START WORKOUT----

M (heavy day)
Back Squat (pins at #11) – 3x5
Pushpress – 3x5
Deadlift (normal) - 1x5
Chins (30-40 total)
Dips

W (light day)
Front Squat (and wide stance back squat)) – 3x5 – 90% (heavy)
Deadlift with Shrug (or RDL) – 1x5
Military Press – 3x5 - (don't normally take these lift, go to my max i can for 3x5)
-----> Assist – lower back + abs

F (medium day)
Back Squat (full squat) – 3x5 (these are always heavy)
Dynamic Bent Row – 3x5 (heaviest weight i can do for 3x5)
Flat Bench – 3x5 (heaviest weight i can do for 3x5)
-----> Assist – leg machines – Calf raise – 2x20
- Leg curl – 2x20
- Adductor – 2x20
- Leg Press 2x20


_________Basically REVAMPED the 3x5_________
- Dynamic Bent Row
- Leg Machines
- Deadlift with Shrug
- Push Press
- Back Squat (#11 pins)
- Assistance Exercises



REASONS

Push Press
- Gets my used to pushing more weight above my head.
- Sticky Point in the lift, that activates my shoulders . . . Again helps with pushing more weight
Squat (#11 pins)
- Fix rounding back problem
- Help add weight

Aside from that, i missed out on my workout today. I had to work after school, its almost nine now, no parents are home and no way to get to the gym. I guess I'm going to do it tomorrow morning, which is going to be a change. NEVER worked out in the morning in atleast a good year now.

 

[ExtraMile]

ride your bike to the gym

 

[ark94]

ride your bike to the gym

Bunch of reasons why i can't. I live out in the countryside, a good 6-8km away from my gym but that doesn't bother me. A major road is closed due to construction, and everyone has to drive a major detour, so to bike around it will take me an hour haha.

Forgot to post up my workout today.

Medium Day - June 12th


Warmup
- 5 minute bike
- Dynamic Stretches

Full Squat
2/5 - bar
1/5 - 95lbs
1/3 - 115lbs
3/5 - 145lbs

Dynamic Bentrow
1/5 - 95lbs
1/3 - 115lbs
3/5 - 135lbs (same as my bench? wtf?)

Flat Bench
2/5 - bar
1/5 - 95lbs
1/3 - 115lbs
3/5 - 135lbs (dropped down)

Assistance
Leg Press
2/20 - 245lbs

Calf Raise
2/20 - 25lbs (whatever the whole thing weighs, plus 25lb plate)

Hip Ab/Adductor
2/20 - 65lbs

Leg Curls
2/20 - 70lbs

Overall
Fucking hate going in the morning. It was nice and quite in the gym, but i had no energy. I have one of the biggest breakfasts ever, and i still was not feeling up to what i could have done. I really prefer nighttime over morning, more meals, more food, more energy

Aside from that, the workout was decent. I could have easily killed the 145lbs squat, but a little struggle due to no energy. Dynamic Row, it felt good i have videos of it if you would like to check the form and let me know. Is my row suppose to be higher than my bench?
Bench, i didn't struggle today, it wasn't easy, but not extremely hard. I got through the 3x5 with little struggle on last 2 reps on set 3, still got the weight up i had no spot so i had to lol.

Working out that routine with Andalite. I love the way it is, the whole SDT progression is def. a lot better than what im doing with the 5lbs per week. Thats fucking retarded, just have to tryout my 1RM's for:
Back Squat
Front Squat
Bench
Strict Military
Deadlift

Any suggestions on how to tryout 1RM's? Are my warmups going to be different? Do i start with the heaviest weight possible? Or say do 165lbs, if i get it then 170lbs, or do i jump to 175lbs? Andalite sort of went over it a little, but how would i try my 1RM's on my lifts?

 

[ExtraMile]

Bunch of reasons why i can't. I live out in the countryside, a good 6-8km away from my gym but that doesn't bother me. A major road is closed due to construction, and everyone has to drive a major detour, so to bike around it will take me an hour haha.

Forgot to post up my workout today.

Medium Day - June 12th


Warmup
- 5 minute bike
- Dynamic Stretches

Full Squat
2/5 - bar
1/5 - 95lbs
1/3 - 115lbs
3/5 - 145lbs

Dynamic Bentrow
1/5 - 95lbs
1/3 - 115lbs
3/5 - 135lbs (same as my bench? wtf?)

Flat Bench
2/5 - bar
1/5 - 95lbs
1/3 - 115lbs
3/5 - 135lbs (dropped down)

Assistance
Leg Press
2/20 - 245lbs

Calf Raise
2/20 - 25lbs (whatever the whole thing weighs, plus 25lb plate)

Hip Ab/Adductor
2/20 - 65lbs

Leg Curls
2/20 - 70lbs

Overall
Fucking hate going in the morning. It was nice and quite in the gym, but i had no energy. I have one of the biggest breakfasts ever, and i still was not feeling up to what i could have done. I really prefer nighttime over morning, more meals, more food, more energy

Aside from that, the workout was decent. I could have easily killed the 145lbs squat, but a little struggle due to no energy. Dynamic Row, it felt good i have videos of it if you would like to check the form and let me know. Is my row suppose to be higher than my bench?
Bench, i didn't struggle today, it wasn't easy, but not extremely hard. I got through the 3x5 with little struggle on last 2 reps on set 3, still got the weight up i had no spot so i had to lol.

Working out that routine with Andalite. I love the way it is, the whole SDT progression is def. a lot better than what im doing with the 5lbs per week. Thats fucking retarded, just have to tryout my 1RM's for:
Back Squat
Front Squat
Bench
Strict Military
Deadlift

Any suggestions on how to tryout 1RM's? Are my warmups going to be different? Do i start with the heaviest weight possible? Or say do 165lbs, if i get it then 170lbs, or do i jump to 175lbs? Andalite sort of went over it a little, but how would i try my 1RM's on my lifts?

fair enough about not wanting to ride to the gym then lol

thats fine is rows and bench are the same

 

[ark94]

So going to try my 1RM on Deadlift Monday.

Here is what im doing right now.

Deadlift
1/5 - 135lb.
1/5 - 185lb.
1/5 - 225lb.
1/5 - 260lb.

If you saw my 260lbs form video, the first 3 reps were decent, last 2 not the best.

If i were to do my 1RM on Deadlift, what would the warmups look like? Something like:

1/5 - 135lbs
1/3 - 185lbs
1/2 - 225lbs
1/1 - 260lbs
1/1 - 275lbs
^ If i hit it
1/1 - 285lbs?

Not really sure how i do my maxes, never done it before.

 

[JDid23]

So going to try my 1RM on Deadlift Monday.

Here is what im doing right now.

Deadlift
1/5 - 135lb.
1/5 - 185lb.
1/5 - 225lb.
1/5 - 260lb.

If you saw my 260lbs form video, the first 3 reps were decent, last 2 not the best.

If i were to do my 1RM on Deadlift, what would the warmups look like? Something like:

1/5 - 135lbs
1/3 - 185lbs
1/2 - 225lbs
1/1 - 260lbs
1/1 - 275lbs
^ If i hit it
1/1 - 285lbs?

Not really sure how i do my maxes, never done it before.

You have to go by what you feel... For example: the most weight i ever put on the bar was 285 and i got that for 9 on deadlifts. When I went for my 1RM, I did:

Deadlift
135x5
185x3
225x2
275x1
315x1- PR
335x1- PR
355x1- PR
365x0 (bar didn't even budge)


335 felt easy, so i bumped it up 20 pounds.. 355 was kind of hard, so i bumped it up 10 lbs. You basically have to go by how you feel. If I were you, I would skip the 260 and go straight for 275. Haven't you hit 260x5 before? Maybe something like this (i am assuming you've hit 260x5):

135x5
185x2
225x1
245x1
275x1 (if you miss it, go for 265, if you hit it
285x1 or 295x1 depending on how hard it was

That's just a rough outline/example. That's also after doing hip mobility drills so you'll be pretty warmed up.

 

[ark94]

You have to go by what you feel... For example: the most weight i ever put on the bar was 285 and i got that for 9 on deadlifts. When I went for my 1RM, I did:

Deadlift
135x5
185x3
225x2
275x1
315x1- PR
335x1- PR
355x1- PR
365x0 (bar didn't even budge)


335 felt easy, so i bumped it up 20 pounds.. 355 was kind of hard, so i bumped it up 10 lbs. You basically have to go by how you feel. If I were you, I would skip the 260 and go straight for 275. Haven't you hit 260x5 before? Maybe something like this (i am assuming you've hit 260x5):

135x5
185x2
225x1
245x1
275x1 (if you miss it, go for 265, if you hit it
285x1 or 295x1 depending on how hard it was

That's just a rough outline/example. That's also after doing hip mobility drills so you'll be pretty warmed up.

Thanks Jdid, i neeed to shoot you a PM again about the mobility drills andalite wants me doing, all 10 of them.

I did hit 265 for 5 last workout, and i assume i am suppose to do this first before anything else? If i am hitting a 1RM, i should do that lift first? Cause after i have to do Squat and PP, or do i just deadlift that day? :S

 

[JDid23]

Thanks Jdid, i neeed to shoot you a PM again about the mobility drills andalite wants me doing, all 10 of them.

I did hit 265 for 5 last workout, and i assume i am suppose to do this first before anything else? If i am hitting a 1RM, i should do that lift first? Cause after i have to do Squat and PP, or do i just deadlift that day? :S

Imo you should skip 265 and go to something like 275.. From 275, see how you feel and maybe go for 295 or 300.

Also, i don't think you should go for two 1RMs on the same day. It's extremely taxing on your CNS, and you probably won't be able to perform as efficiently on the second exercise. However, referencing what andalite said it may be beneficial for you to do front squats after deadlifts. I'm not sure how that would work out with a 1RM though so maybe andalite can chime in.