New Strength training routine!

[JDid23]

great points jdid! i really do need to put things in the past, one thing is that little tiny things tend to bug and nag at me a lot lol.

I like your point on the front squats. Which is why i sort of posted this here. He suggested i could do Back Squat heavy monday, back squat light, OR lunges on wednesday, and my heavy FULL squat on Friday. Reason being, the heavy squat on Monday, is different than my heavy squat on Friday. In between i just do my light, or lunges.

Sorry, going to mess with your routine again

Squatting is your weakest lift and from what others have observed, it seems like your quads are your achilles heel. - address it by doing leg pressing, lunges, front squats (not exactly this, just examples) work to bring up your quads.

Deadlifts- (to me) it looks like you're having trouble locking out your hips/glutes. Try pullthroughs.

Don't do random assistance work like leg curls. Not saying this is random, just using them as an example. Assistance work shouldn't be set in stone. It should vary (maybe week to week, maybe month to month, maybe you switch every few months) depending on WHAT YOU NEED. Not based on strengthening random body parts.

 

[Andalite]

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Yeah well 3x3 / 5x5, etc are all based on Fatigue Management and so far you've done a pretty crappy job in keeping with that in the routine you posted. I also listed like 10 reasons why the program has flaws in it. Did you bother to go through that list?

and btw, your really based on one sort of lifting style. I am still a beginner, and the stuff you added was a bit weird. Like arm work? Really, from reading Rippetoe and reading around on the net doing compound movements hit your arms more than enough. Why would i need that? Isn't it just wasted energy?

You have adductors and calf work in your training. I figured that if you want to do arms you can. You don't have to...it was just an alternative.

I am just sort of saying this guy has more under his belt, he has suffered shoulder issues, now has a bit fucked up posture.

I am actually surprised that as an OLY lifter he has not recommended Front Squats nor has he dealt with your distribution of fatigue better?

So he sees me, and is helping me so i don't fuck up my posture and shoulders like him.

Well, thats good but reading into Eric Cressey and Mike Robertson's articles would help you as well. Look for Neanderthal Series and the Mobility Series.

You don't look like you have fucked up shoulders, but you say you have suffered a lot of back injuries.

LOL...whaat? I have suffered ONE back injury and I have been rushed to the hospital FIVE times for shoulder dislocations. Trust me, having fucked up shoulders is my specialty and it is because I was born with genetically lose shoulder joints. Its a bitch to say the least.

I really want to try and prevent injuries the most as i can. Nor am i saying though that Aaron is a fucking pro or anything, he, like i said before has a lot of experience doing a lot of different styles of lifting. So he has tried just about everything, and ofc everyone is different but he knows my weak points just a bit more then you guys because i know him in real life.

Well thats fine and good for you. I really hope your program works for you but I know that with the way you have laid out the routine there will be issues. It's only a matter of time.

 

[ExtraMile]

I asked for opinions, you don't know if i am disregarding them or not. I said i was open to changes if they were legitimate. I still am taking in things that have been said here. Such as the abs after workout, the amount of warmups im doing before the workout.

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Quick to judge, pretty ignorant? . . .

and btw, your really based on one sort of lifting style. I am still a beginner, and the stuff you added was a bit weird. Like arm work? Really, from reading Rippetoe and reading around on the net doing compound movements hit your arms more than enough. Why would i need that? Isn't it just wasted energy?

I am not an expert, and im not going to come on here posing like one. I am just sort of saying this guy has more under his belt, he has suffered shoulder issues, now has a bit fucked up posture. So he sees me, and is helping me so i don't fuck up my posture and shoulders like him. You don't look like you have fucked up shoulders, but you say you have suffered a lot of back injuries. I really want to try and prevent injuries the most as i can. Nor am i saying though that Aaron is a fucking pro or anything, he, like i said before has a lot of experience doing a lot of different styles of lifting. So he has tried just about everything, and ofc everyone is different but he knows my weak points just a bit more then you guys because i know him in real life.

^^ no idea if that made any sense hahah

damn you just said that to andalite? He has had fucked up shoulders since birth and does alot of work on them if you read his log, Ill leave him to explain it...

EDIT: didnt realise he had already replyed to that

 

[ExtraMile]

 

[Andalite]

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:

Back Squat - 145lb.
Front Squat - 125lb.
Deadlift - 225lb. (strict good form)
Bench Press - 135lb.(broughten down from 150)
Military Press - 90lb.
Push Press - 95lb.
Dynamic Row - 135lb.

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

 

[Andalite]

Oh, and ark...the OH Squats must be done with a broomstick.

Also, you need to eat right. Don't be like me.

 

[ExtraMile]

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.

ark this is good shit the added flexibility from all those drills and from the OH squat will also help your soccer.

 

[ark94]

Oh, and ark...the OH Squats must be done with a broomstick.

Also, you need to eat right. Don't be like me.

Alright wow, thank you a ton andalite! i love the look of the routine, but its really confusing. I can't start it until i understand what im doing, and till i read those long articles.

So just a quick question,about the mobility you said to get from jdid, or tblock. Does that include things like 4 Point Squat? I have been doing 4 Point Squat, and one other Hip Mobility i got from Jdid a while ago. At first i was pretty tight, now i am fairly loose and they helped a ton, i want to be doing those types of things before workouts?

Second before i forget. My maxes i sent you, those are not my 1RM maxes. Thats what i do for 3x5. Deadlift is 1x5. They are still fairly low, but i have never tried my 1RM before if that was what you needed.

About the Day 1,2,3,4,5,6,7,8 etc. I workout Day 1,3,4, and 6 right? That means i would workout Monday, Wednesday, Thursday, and Saturday? I might run into problems with Saturday because i normally work 9-5, but it depends if they need me. Anything we could do about that?

I have a lot of other questions, but i have to get ready and hit the gym right now. I am recording my full squats, think you could look at them once i have them up?

Thanks!

 

[Andalite]

Ark, read the links properly.

Regarding your questions:

1.) there are 12 exercises for hip mobility. You have to do them all.

2.) Try out your 1RMs. Infact, dedicate this week and the next to doing only that and then the following week you can begin this routine. After you test your maxes, shoot me a pm or write them out here and I can tell you where to start from.

3.) If you cannot workout on Saturday then workout instead on Friday. No big deal. Just don't push the workout to Sunday ever.

4.) Record the video and post it here. I'll review it.

Good luck and read the articles properly. This is about YOU learning to THINK so try THINKING.

 

[ark94]

Here they are:

Never again going to workout in the morning. Hated it, just hated it, no energy at all.

Here is my back squat, and dynamic row.
I easily could have gotten 145lbs on back squat, and row was messed. How does the forms look?

Back squat my knees/legs are not always stable. More towards the 2nd set last rep and 3rd set. My legs sort of wabble a little, are are not solid when i go up, on the way down there fine though. One thing i do notice after watching them a second time, i drop way too fast... is that bad?

Dynamic Row i thought it was fine, there were flaws as the sets went on. How do they look?

Any input is great, thanks!

FULL BACK SQUAT - YouTube - Full Squat (145lb) - form.wmv


DYNAMIC ROW - YouTube - Dynamic Row (135lbs) - form.wmv

I might not be able to start it until 3 weeks from now. I have exam review all next week, then my exams the week after. I will still hit the gym though.


Do you have any suggestions on trying 1RM? Never done that before, and im not exactly sure.

So say for squat. 145lbs for 3x5.
My 1RM would be around 165lbs? Is there a way people calculate it, or just guess and try?