New Strength training routine!

[Andalite]

Ark, I'll view the videos later.

How to work up to a max.

Firstly: DO NOT HAVE ANY EXPECTATIONS!!!!!

You must keep this in mind.

So, here is what you do..

Lets say your Squat max is 145x5x3, ok? (remember: I write weight x reps x sets)

Hip Mobility Drills
Ankle Mobility Drills (part of the exercise list I gave Trevor and Josh)
95 x 5
115 x 3
135 x 3
145 x 3
155 x 2
165 x 1
175 x 1

Lets say you fail, ok?

So...165 x FAIL
attempt it again. you must give 3 total attempts.

Between sets, rest a good 3-5 minutes. Actually, because you are doing this for the first time: rest 5 minutes MINIMUM.

this is why you have 2 weeks of max outs.

the first week you will figure out what to do.

the second week you will do it better. from here we will know how to progress.

Good luck!!! and I'll view the videos later today....

 

[ark94]

Ark, I'll view the videos later.

How to work up to a max.

Firstly: DO NOT HAVE ANY EXPECTATIONS!!!!!

You must keep this in mind.

So, here is what you do..

Lets say your Squat max is 145x5x3, ok? (remember: I write weight x reps x sets)

Hip Mobility Drills
Ankle Mobility Drills (part of the exercise list I gave Trevor and Josh)
95 x 5
115 x 3
135 x 3
145 x 3
155 x 2
165 x 1
175 x 1

Lets say you fail, ok?

So...165 x FAIL
attempt it again. you must give 3 total attempts.

Between sets, rest a good 3-5 minutes. Actually, because you are doing this for the first time: rest 5 minutes MINIMUM.

this is why you have 2 weeks of max outs.

the first week you will figure out what to do.

the second week you will do it better. from here we will know how to progress.

Good luck!!! and I'll view the videos later today....

Sweet thanks Andalite! Please check out my squat form (when you get the time), i have troubles with leg stability. My knees don't necessarily don't buckle, but they are not solidly planted. Maybe its due to weak hips adductors/abductors?


And about the maxes, would you like me to try it out for all lifts? Push Press, MP, Squat (back), Squat (front), Deadlift, Dynamic Row, and Bench Press?

 

[Andalite]

It's all about hip mobility. Don't get into this weak point thingy...you're a beginner so everything is weak lol....But hip mobility drills will strengthen everything especially since you're gonna be doing overhead squats as well.

You will maxout on:

Bench Press
Strict Standing Overhead Press (Push Press is retarded but you like so you can also max out on it but don't make it more important than strict standing OHP)
Back Squat
Front Squat << very important
Deadlift << very important

Good luck and read the links....I cannot emphasize how important it is that you read the links I posted.

 

[ark94]

It's all about hip mobility. Don't get into this weak point thingy...you're a beginner so everything is weak lol....But hip mobility drills will strengthen everything especially since you're gonna be doing overhead squats as well.

You will maxout on:

Bench Press
Strict Standing Overhead Press (Push Press is retarded but you like so you can also max out on it but don't make it more important than strict standing OHP)
Back Squat
Front Squat << very important
Deadlift << very important

Good luck and read the links....I cannot emphasize how important it is that you read the links I posted.

Wow. Im a slow reader and read the same thing over again like 3 times lol, so literally took my half an hour to read through But damn, everything cleared up.

And that was what i needed! I had no idea what it meant at first, now it makes sooo much more sense then before. It was a great article, and it helped out a lot, thanks for the read Andalite!

Do you think you could help me workout a base after i do my maxes? And would you help me figure out what i would use for my week 1 then week 2 just for first little bit till i get a hang?

Any other articles that i should read that are related the routine you suggested?