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Tblock1
New member
Nice dude! Definitely video it if you can I'm curious to see your form. I might do dips again.....
My Training Journal
- Thread starter ExtraMile
- Start date
Nice dude! Definitely video it if you can I'm curious to see your form. I might do dips again.....
My dip form is decent I think, below parrallel and pretty controlled, although the negatives could be slower, when I stall on my 5 rep sets of dips Im gonna start doing 10 sets of 3 with a pause at the bottom and slow negatives 
Anyway this is my last "blast" of this routine, its going to last about 7 or 8 weeks, Im switching some things up because Iv clusterfucked a little and want to get the most I can out of this last run, Im going to try to stay away from 5 rep sets for bench,squat,military because Ill be doing 5 reps per set on the 5x5 after. I wanna add some bodyweight and just get my maxes as high as I can. I want to be weighing 205 when I wakeup.
Anyway now Im prety sure my workouts will look like this:
Deads
Seated Cable Row
Weighted Hypers
Weighted Decline Situps
Bench
Wide Grip Chins
10-15 Degree Incline DB
CGBP
ATG Squats
Leg Press
Lying Leg Curl
Hanging Leg Raise or Ab wheel
Military Press
Weighted Dips
Laterals
OHE
*calves worked once every 5 days with rest pauses for a total of 35 reps in 3 sets, alternating between standing and seated
the only thing is I may change Military day, I might do rear delts instead of laterals or I might do more sets of Military instead of laterals, or maybe even the Machine Shoulder Press or Behind Neck Press instead of laterals
Anyway this is my last "blast" of this routine, its going to last about 7 or 8 weeks, Im switching some things up because Iv clusterfucked a little and want to get the most I can out of this last run, Im going to try to stay away from 5 rep sets for bench,squat,military because Ill be doing 5 reps per set on the 5x5 after. I wanna add some bodyweight and just get my maxes as high as I can. I want to be weighing 205 when I wakeup.
Anyway now Im prety sure my workouts will look like this:
Deads
Seated Cable Row
Weighted Hypers
Weighted Decline Situps
Bench
Wide Grip Chins
10-15 Degree Incline DB
CGBP
ATG Squats
Leg Press
Lying Leg Curl
Hanging Leg Raise or Ab wheel
Military Press
Weighted Dips
Laterals
OHE
*calves worked once every 5 days with rest pauses for a total of 35 reps in 3 sets, alternating between standing and seated
the only thing is I may change Military day, I might do rear delts instead of laterals or I might do more sets of Military instead of laterals, or maybe even the Machine Shoulder Press or Behind Neck Press instead of laterals
Taken some time off from lifting lately been tired and just before we broke up from school was working like mad to get coursework done. Long story short I messed aruond most of the year doing fuck all in class for ICT and managed to finish the whole course in the last 10 days before the deadline and got a grade A...
Last week or so has been this:
27th march rest
28th march rest
29th march rest
30th march rest
31st march Military Press Workout
1st April rest
2nd april rest
3rd april rest
4th april rest
5th april gym is closed so Ill rest again
6th april this will be deadlift day and Ill go from here
been getting 10-11 hours of sleep every day for the last 5 days since we broke up from school on the 30th so feeling better now...
Last week or so has been this:
27th march rest
28th march rest
29th march rest
30th march rest
31st march Military Press Workout
1st April rest
2nd april rest
3rd april rest
4th april rest
5th april gym is closed so Ill rest again
6th april this will be deadlift day and Ill go from here
been getting 10-11 hours of sleep every day for the last 5 days since we broke up from school on the 30th so feeling better now...
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dude for your military day you could do bb military AND db military
I could but I don't think I will, if I wanted more shoulder pressing I would do behind neck or machine shoulder press. I'm just gonna stick with laterals though I think...
Besides I only got 8 more weeks then I start 5x5. For that reason I'm beginning to think I should do a differant shoulder press now to give me a change before 12 weeks of 5x5 military..
Tblock1
New member
Bro you should try some db pressing, for me my db workouts always go up in strength way faster than barbell ones. My shoulder press has shot up a ton with db's and I think it will help my bench strength. It doesn't have to be much, just 3x6-8 once a week.
I already do low incline db presses, Iv done db military before and its nothin special IMO. The thing is my gym got some new benches and they dont incline all the way up so it is always at what is like a very high incline. So the dumbells would never be out to my sides like they should be, they would always be slightly infront of my face.
dont really like dumbell presses as much as behind neck press anyway...
man I cant wait to get back into the gym! Its closed today which is real annoying and Iv eaten like shit for most of the days iv been resting, but Iv also slept alot and really been very active so I hope that means I didnt burn as many calories, yesterday I just ate loads of chocolate from easter eggs lol so I just tryed to drink as much milk throughout the day I could because I didnt really have much appetite. I just woke up though and gonna kill it with a big breakfast. Conveniently this week that Iv barely lifted has been the week I took off from creatine, lost 3lbs since the start but that may have been a because of no lifting and like I said diet was kinda shitty, but taking some creatine today and gonna kill the deads tomorrow!
What do you guys think to isolation delt work? laterals, front raises, rear laterals - have you found the helped your presses at all? I know gladiator likes front raises but not laterals but what about everyone else?
dont really like dumbell presses as much as behind neck press anyway...
man I cant wait to get back into the gym! Its closed today which is real annoying and Iv eaten like shit for most of the days iv been resting, but Iv also slept alot and really been very active so I hope that means I didnt burn as many calories, yesterday I just ate loads of chocolate from easter eggs lol so I just tryed to drink as much milk throughout the day I could because I didnt really have much appetite. I just woke up though and gonna kill it with a big breakfast. Conveniently this week that Iv barely lifted has been the week I took off from creatine, lost 3lbs since the start but that may have been a because of no lifting and like I said diet was kinda shitty, but taking some creatine today and gonna kill the deads tomorrow!
What do you guys think to isolation delt work? laterals, front raises, rear laterals - have you found the helped your presses at all? I know gladiator likes front raises but not laterals but what about everyone else?
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Today - Deadlift Day
Deadlifts
132 x 5
198 x 5
264 x 2
303 x 5 PR
Standing Calf Raise (in the smith machine)
45lb plate each side x 15
-rest pause-
45lb plate each side x 10
-rest pause-
45lb plate each side x 10 PR
Seated Cable Row
(strict reps with a squeeze at the top for a count of 1 or 2 seconds and slow negatives)
10 plates x 10
stack x 17 PR
stack + 11lb plate x 15 PR
stack + 22lb plate x 11 PR
-dropset stack x 8
One Arm DB Row - more of a grip strength thing...
82lb Dumbell for 18 reps on each arm no straps
grip strength sucked after previous pulls and couldnt hold on for more than 18...
Highest Decline Weighted Situps
bw x 10
bw +22lb dumbell behind head x 8 x2sets PR
Weighted Hypers
3 sets of 15 with 50lbs PR
was fucked! Not lifted for a week and diet hasnt been great lately either, was having to rest like 3 mins between sets of hypers cause I was just drained! Didnt realise how long that workout was until I typed it up just now...
I think I need a deadlift deload all reps are very hard and its very close to what would be my 5RM, I can feel a stall coming soon...
Deadlifts
132 x 5
198 x 5
264 x 2
303 x 5 PR
Standing Calf Raise (in the smith machine)
45lb plate each side x 15
-rest pause-
45lb plate each side x 10
-rest pause-
45lb plate each side x 10 PR
Seated Cable Row
(strict reps with a squeeze at the top for a count of 1 or 2 seconds and slow negatives)
10 plates x 10
stack x 17 PR
stack + 11lb plate x 15 PR
stack + 22lb plate x 11 PR
-dropset stack x 8
One Arm DB Row - more of a grip strength thing...
82lb Dumbell for 18 reps on each arm no straps
grip strength sucked after previous pulls and couldnt hold on for more than 18...
Highest Decline Weighted Situps
bw x 10
bw +22lb dumbell behind head x 8 x2sets PR
Weighted Hypers
3 sets of 15 with 50lbs PR
was fucked! Not lifted for a week and diet hasnt been great lately either, was having to rest like 3 mins between sets of hypers cause I was just drained! Didnt realise how long that workout was until I typed it up just now...
I think I need a deadlift deload all reps are very hard and its very close to what would be my 5RM, I can feel a stall coming soon...
