Big Boy Basics

[miked8c]

So Andalite I just had a few question on how to restart a solid program. however I leave for college in 5 days so I doubt I'll get a chance to hit the gym after all the running they have us do. I wanted to do all the same exercises you had me on just sqitch up the reps and sets a little. Also I was wondering if I could do front squats on the same day as my deadlift since you said they
compliment eachother. This way back squats could have thier own day and I could really get the most weight out of them.

Day 1 Bench

Day 3 Back Squat

Day 5 Military Press

Day 6 Front Squat
Deadlift

Which one do I do first on these so that the other one benefits? Is it deadlift before front squat or front squat before deadlift?

 

[Andalite]

Arrange it like this:

Day 1 = Deadlifts + Front Squats (in that order)

Day 2 = Overhead Press + Back Training (lots of heavy rows)

Day 3 = Off

Day 4 = Back Squats + PC work (2 exercises)

Day 5 = Bench Press + Back Training (do 2 pressing and 3 pulling exercises)

Day 6 = Off

Day 7 = Off

Day 8 = repeat

Do core work on all workout days.

Also, since you're going to college, I can offer you a tip. I used to begin my "week" on Thursdays. It was the best day. I used to train Thursday night from 9 to 11 and then go out with my gf and friends. Perhaps this will help you arrange your days.

 

[Andalite]

SQUAT TRAINING - Mesocycle 24 Week 2

Very nervous about tomorrow. Couldn't focus at all.

Front Squats:
275 lbs x 1 rep
275 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 3 reps
275 lbs x 1 rep
Decent

Front Planks while Raising Alternate Arm and Leg:
BW x 60 seconds x 3 sets

Video:

 

[the.gladiator1987]

Heavy rows after deadlift day? My back is always sore after deadlifts, why not a day in between andalite?

 

[miked8c]

1. What is PC Training?

2. Is the 2 on 1 off, 2 on 2 off a good lifting scheme?

3. Thanks you.

 

[ark94]

Your job started today right?

If so, how was it?

 

[Andalite]

Heavy rows after deadlift day? My back is always sore after deadlifts, why not a day in between andalite?

A day in between would be fine. But then that would mean a lesser day before Deads. Which is worse? This is why I prefer an 8 day rotation.

 

[Andalite]

1. What is PC Training?

2. Is the 2 on 1 off, 2 on 2 off a good lifting scheme?

3. Thanks you.

1.) PC = Posterior Chain: Pullthroughs, Swings, etc etc. Anything which hits your posterior chain.

2.) Yes. I've used it for the last 4 years.

3.) You're welcome

 

[Andalite]

Your job started today right?

If so, how was it?

I joined Grant Thornton yesterday. It's an accounting firm - 5th largest in the world. I am in their valuation/corporate finance department.

I dunno what to make of it. Corporate Culture in India is fucked up IMO......I'm trying to adjust to this lol.

I'm probably gonna set up my home gym. Apparently my work hours are from 9:30 am till 8:30 pm. Add in 45 mintues travel time each way. Gym shuts @ 11 pm. So that means workouts at this gym won't be possible. Add to that I have to work on the weekends from time to time as well. FML. Hopefully in 6 months when I'm promoted to Consultant Level 1 I'll be paid 5 times my salary now and everything will work out. I hope.

I'm also thinking a lot about my future and if this is the line of work I want to be in. Lots of heavy thinking going on these days

 

[ExtraMile]

A day in between would be fine. But then that would mean a lesser day before Deads. Which is worse? This is why I prefer an 8 day rotation.

yes! Now I have finished school I dont work to a 7 day week at all. Most days Im not even sure what day it is until I ask someone or look on a calender lol. Your muscles dont know if its sunday or friday only your mind does. I train a muscle or whatever and sometiems I take the next day off, sometimes I train the day after, sometimes I take 2 days off, depends how I feel, how sore I am and if I think I should just do cardio the next day instead of lifting. Not even sure how many times a week I train right now, I think its 2, 3 or 4.

When I go back to school though I will be forced to go back to the mon/wed/fri schedule or something similar...