Ark94's Workout Log

[ark94]

B1 W3 – Squat Emphasis
(weightxrepsxsets)​

Front Squats
45x5
95x4
115x3
125x2
145x5x2

RDL
45x5
65x5
85x5
105x5
115x5

Cable Pullthroughs
70x8x4 (light)

Grip Training
3 10lb plates = 30lbs
37sec, 19sec, 35sec

Videos - YouTube - B1 W3 - Squat Emphasis part 1.wmv

Notes

Front Squats – One problem I spotted during my squats as I get fatigued, I think I just tend to forget to keep my elbows up to have the bar rest on the shoulders, and my elbows tend to slip down. I just have to work on keeping them up even if I am exhausted and it’s the last rep, because it really kills the wrists after the set.

RDL – hmmmm, I really worked on my form this time around. How did it look???? I thought I did a lot better than before, and that it looked quite a bit better. Input?

 

[Andalite]

Everything looked good. We need you to take more weight on the RDLs.

Ok, so for next week:

Front Squats: 145x5x3 <<-- add 1 set
RDLs: Start @ 135 and add 20 lbs each set. Do 3-5 sets. Keep all reps to 6. If you get 6, add weight. Weight to be added = 10 lbs.
Cable Pullthroughs: 70x9x4
Grip Training: Try to hold longer

Good luck and keep up the good work!

 

[ark94]

B1 W2 – Full Body
(weightxrepsxsets)​

OH Squat
12 sets x 2 reps
Set 2 – thought this looked good in terms of the bar not moving from pocket)

OHP
45x5
75x3
85x4
45x6 (form tests, arms still going to far back, testing a wider grip, shorter, wider etc)
100x4
100x3 (wow, I am just not feeling it today)
100x3

Unilateral Shoulder Press
20x5
30x3
40x1
45x4
45x4
45x5 (something spiked in me wanting to kill this set and weight)

Pull-ups
6,4,5,4,4

Core Training – Renegade Rows
12x7x3 (my balance really sucks, core is weak)

Videos - YouTube - B1 W2 - Full Body.wmv

Notes

I was just not feeling my shoulder workout today.. it might be from playing ping pong a lot of the day, hardcore ping pong. Plus I was at my cousins house all day, and there all young so I had to play w/e they wanted and do what they wanted, so a lot of piggy backs and shit like that lol.

OH Squat – any input on this? I thought some reps were good, and I thought it went better this week then before.

OHP – BIG QUESTION on the OHP grips. I was thinking during pull-ups, if you have a shorter grip in the OHP, is that not harder? Say if you have a wider grip, but im not talking about a really wide grip, something that when your thumbs can touch your shoulders would it be a bit easier, or more comfortable to press? Reason im asking is because you can see that when I press my arms go really far back, and I have a very short grip, like my hands are touching my shoulders. Should I press with a wider grip? Maybe that would fix my problem pressing to far back?

 

[ark94]

Any input on my workout above?

Oh, and Andalite if you read this im going to inbox you tomorrow.


Little bit for my own reference, but if you want to pitch in i have a question as well.

My weight before i started just eating like a horse was 157.5. That was sometime in June, early June i believe. Now im 172.5. Its now a steady 170-172.

Is that an okay increase in about just under 2 months? Or is it too low? My goal is atleast 200lbs... but being as tall, and lanky as i am i will still probably look skinny in my arms and whatnot. What weight is ideal for someone 6ft. and lanky?

 

[miked8c]

Any input on my workout above?

Oh, and Andalite if you read this im going to inbox you tomorrow.


Little bit for my own reference, but if you want to pitch in i have a question as well.

My weight before i started just eating like a horse was 157.5. That was sometime in June, early June i believe. Now im 172.5. Its now a steady 170-172.

Is that an okay increase in about just under 2 months? Or is it too low? My goal is atleast 200lbs... but being as tall, and lanky as i am i will still probably look skinny in my arms and whatnot. What weight is ideal for someone 6ft. and lanky?

Thats amazing weight gain bro, keep it up.

 

[Andalite]

1.) Your weight gain is fine. Keep it steady. You don't want to gain too fast. So relax on the eating. Eat lots of protein.

2.) OH Squats looked decent. Yes, they were a tad better than last week. I think in a couple more weeks we can graduate to using the barbell. But for that, you need to get your technique @ 100% perfection.

3.) Hold the bar with your hands touching the outsides of your shoulders. Keep your elbows a tad bit ahead of the bar during the lift off.

So, for next week:

OH Squats = more practice
OHP = add reps to the sets with 100
Unilateral Press = add reps
Pull-ups = Add reps

 

[ark94]

Just for my reference.

Deadlifts
225x5x3 (reduce rest periods between reps)

Front Squats
145x3x3

Planks
My aim - 3sets 1:15


One question. This is week 4 now. Are we testing my 1RM's again after this? Or do i keep doing this for 8 weeks? Not sure how it works, but whatever happens is fine, although i do really like this routine.

 

[ExtraMile]

wow those OH squats look boring as fuck just sayin' !!!

 

[Andalite]

One question. This is week 4 now. Are we testing my 1RM's again after this? Or do i keep doing this for 8 weeks? Not sure how it works, but whatever happens is fine, although i do really like this routine.

No 1RMs right now. In a while. Not now.

 

[JDid23]

nice job bro. getting a lot stronger in here! your front squats are coming along realllll nicely as well.