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..