Ark94's Workout Log

[ark94]

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.

Alright i'll skip the 265 and try 275.

Its a bit messed, but i have only deadlift to max on Monday. But then Wednesday i have Military Press and Front Squat. Then Friday i have Back Squat, and Bench Press to max out on.

So should i go everyday and do say:
Monday - Deadlift
Tuesday - Front Squat
Wednesday - Military Press
Thursday - Back Squat
Friday - Bench Press

Suggestions?

 

[ark94]

1RM Deadlift Day​

Dynamic Stretches (given from Andalite)

Deadlift
1/5 - 135lbs
1/3 - 185lbs
1/3 - 225lbs
1/1 - 275lbs (fail)
1/1 - 275lbs (fail)
1/1 - 275lbs (fail)
1/1 - 270lbs (pr!!)

Squats (#11 Pins)
2/5 - bar
1/5 - 95lbs
1/3 - 115lbs
3/5 - 150lbs

Push Press
2/5 - bar
1/5 - 55lbs
1/3 - 65lbs
3/5 - 100lbs

Overall
Great Workout. Upset about the fucking deadlift, trying out my 1RM again next week, hopefully going to kill it and aiming for 275lbs atleast. Push Press wasn't that bad, i have a video of them, and my form was improved quite a bit!! I am not going nearly as far back anymore, i actually think i am just about spot on with pushing straight up.

 

[ExtraMile]

270 is an awesome deadlift bro especially considering how long you have been lifting! Good job

 

[ark94]

1RM Front Squats & Bench Press

(if i put 1/5 it means 1 set of 5 reps)
Bench Press
1/5 - 45
1/5 - 85
1/3 - 105
1/3 - 125
/12 - 135
1/1 - 145
1/1 - 155
1/1 - 165
1/1 - 170 (PR!!)
(I didn't want to attempt 175 because of the struggle on 170, and even though i had a spot just wanted to prevent an injury)

Front Squats
1/5 - 45
1/5 - 45
1/3 - 95
1/2 - 95
1/2 - 125
1/2 - 140
1/1 - 150
1/1 - 160 (PR!!!)
1/0 - 170 (fail)
(I could most likely have gotten 165lbs.)

I thought my form on front squats was really on par even at 160lbs.

Assistance (really wanted to get home earlier tonight, cut short)
Laying Leg Raises
1/20 - bw
1/20 - bw
1/20 - bw

Planks
1/45seconds
1/45seconds


Loved this workout!!! Felt soooo great benching 170

Tomorrow is Back Squat and Military Press 1RM day.
1/45seconds

 

[miked8c]

Damn 170? Thats impresive for your stats, you've got long ass arms too.

 

[ark94]

Damn 170? Thats impresive for your stats, you've got long ass arms too.

Lmfao! Thats why i was soo fucking happy. I thought it was great for being a lanky ass fuck

 

[ark94]

1RM Back Squat & Military Press

Mobility Drills

Back Squat
1/5 - 45
1/5 - 95
1/3 - 125
1/3 - 135
1/2 - 155
1/1 - 165
1/1 - 185
1/1 - 195
1/1 - 200

Military Press
Plate Halos 10 reps
1/5 - 45
1/5 - 85
1/2 - 95
1/1 - 105
1/1 - 115

Overall
Happy i got 200 on back squat, and 115 on military press. Bit pissed at the depth on back squat, and how far my arms went back on military. I DO have videos of them, i'll put them up in a new thread.

Skipped all my assistance and went home, i wasn't rushed i just really did not feel like doing the assistance today. I guess i am redoing my 1RM's next week, and then starting Andalites routine the week after =D.

 

[JDid23]

wow, great job squatting man- 200 is a hell of a milestone. Make sure that you don't compromise form on your 1RM- that's when you're most susceptible for an injury. Keep up the good work! Also, just a piece of advice- for squatting, don't do so many sets with reps that are so easy for you. 155/165/185/195 are WELL within 75% of what you got for your 1RM today. I wouldn't be surprised if you could hit 210 or 215.

 

[ark94]

wow, great job squatting man- 200 is a hell of a milestone. Make sure that you don't compromise form on your 1RM- that's when you're most susceptible for an injury. Keep up the good work! Also, just a piece of advice- for squatting, don't do so many sets with reps that are so easy for you. 155/165/185/195 are WELL within 75% of what you got for your 1RM today. I wouldn't be surprised if you could hit 210 or 215.

Thanks jdid. I don't think i compromised my form tooo much, check out the video if you have time though and lmk.
When i got to 165 on squatting, i was like wtf it was soo like. then 185 it was like hmm... so i didn't want to make a huge jump. I was pretty fatigued by 200 though, so i definitely will try to take out a few of those.

This part is just for my own reference.

Ok, for the record (so next week you don't mess up):..

Monday: Deadlift max and Front Squat max because you are at your MOST freshest (if thats a word) because Saturday and Sunday were off days
Tuesday: off
Wednesday: Squat max and Bench Press max
Thursday: off
Friday: Front Squat max again and Military Press max

 

[ark94]

So here are my 1RM's from this past week.

Back Squat - 200
Bench Press - 170
Deadlift - 270
Military Press - 115
Front Squat - 160

I am attempting all of them over again this week... but my question is should i be able to hit the same numbers? Higher numbers? Or will i not hit the same numbers? Is it bad if i didn't hit the same numbers?