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working on a new routine
- Thread starter JDid23
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JDid23
New member
Military/Deadlift Deload
Deadlift
135x5
185x5
225x5
Military Press
45x5
65x5
85x5
Neutral Grip Chins
5- PR 4x5
5
5
5
Dips
11- PR (not to failure)
5
5
Pullthroughs
95 KG (stack) x 9- PR 2x9
95 KG (stack) x 9
Hypers
BW x 15
BW x 15
Comments: I know it's not your typical "deload day" but i felt like seeing where i was on dips, and for chins i now realize i am not as good as i thought i was because those were f'ing hard. I did go pretty slow and controlled though. I wanted to hit the stack for pullthroughs, and that was actually hard, and hypers were fine.
Bench/Squat deload day on Thursday -> Vacation -> 1RMs.
Deadlift
135x5
185x5
225x5
Military Press
45x5
65x5
85x5
Neutral Grip Chins
5- PR 4x5
5
5
5
Dips
11- PR (not to failure)
5
5
Pullthroughs
95 KG (stack) x 9- PR 2x9
95 KG (stack) x 9
Hypers
BW x 15
BW x 15
Comments: I know it's not your typical "deload day" but i felt like seeing where i was on dips, and for chins i now realize i am not as good as i thought i was because those were f'ing hard. I did go pretty slow and controlled though. I wanted to hit the stack for pullthroughs, and that was actually hard, and hypers were fine.
Bench/Squat deload day on Thursday -> Vacation -> 1RMs.
JDid23
New member
Well guys- as most of you know, i train primarily for enjoyment as i have made the decision not to take up a varsity sport in college next year and i love lifting.
Therefore, I am going to design a routine that I really enjoy doing, regardless of how far it gets me. As far as my standards go, I am already pretty lean/muscular (besides a few lagging parts i want to bring up) and I don't mind sacrificing a "better" set in stone routine for a routine i particularly enjoy.
I love the principles of the 5/3/1---- i will have a day dedicated to deads, squats, military, and bench press with assistance work. For deads and military, I am probably going to stick to the actual percentages of the 5/3/1, but for bench/squats, I am probably going to switch it up. I enjoyed higher rep squatting more than lower rep squatting, and for benching i have always been restricted to sets with lower reps, so i am probably going to do some higher rep sets and work my way up.
Don't get me wrong- I am not going to slack off or anything like that- I am just going to cater my training more toward my goal which is to have fun.
Therefore, I am going to design a routine that I really enjoy doing, regardless of how far it gets me. As far as my standards go, I am already pretty lean/muscular (besides a few lagging parts i want to bring up) and I don't mind sacrificing a "better" set in stone routine for a routine i particularly enjoy.
I love the principles of the 5/3/1---- i will have a day dedicated to deads, squats, military, and bench press with assistance work. For deads and military, I am probably going to stick to the actual percentages of the 5/3/1, but for bench/squats, I am probably going to switch it up. I enjoyed higher rep squatting more than lower rep squatting, and for benching i have always been restricted to sets with lower reps, so i am probably going to do some higher rep sets and work my way up.
Don't get me wrong- I am not going to slack off or anything like that- I am just going to cater my training more toward my goal which is to have fun.
Tblock1
New member
Slacker
Lol jk! I would definitely do something different for bench, try 3x10 a dding 5 pounds a week till you stall, or just something new higher rep. Get that bench to 225x1! The only thing I am worried about is that if you take the time off for vacation you will all rested up but you won't be ready for that heavy ass weight on 1 rm's. How long is your vacation?
JDid23
New member
haha
I am thinking the same thing with bench actually! It would take a huge blow to my ego, but fuck it... my ego was never that big to begin with.
I'll be on vacation Friday, Saturday, Sunday, and i get back Monday at like 6:00 AM and go right to school (lol). Then, I start my 1RMs Tuesday.
If they have a gym at the hotel, do you think I should do some light lifting there on Saturday/Sunday maybe?
Tblock1
New member
haha
I am thinking the same thing with bench actually! It would take a huge blow to my ego, but fuck it... my ego was never that big to begin with.
I'll be on vacation Friday, Saturday, Sunday, and i get back Monday at like 6:00 AM and go right to school (lol). Then, I start my 1RMs Tuesday.
If they have a gym at the hotel, do you think I should do some light lifting there on Saturday/Sunday maybe?
Dunno...it's just that it will be a whole week from now to then of no heavy lifting and you don't know how your body will respond to that. If I were you I would maybe do some lifting like:
5x3x90%
Ie 90% of what you normally do if that makes sense. So if you did 225x7 on squats, maybe 200x7? Just nothing that is too taxing....or you could do 225x3. Just something to make sure your body doesn't "lose the edge." If they only have machines at the gym (a lot of hotel gyms in my experience) just do a few 3-5 rep sets at a weight that feels a couple reps short of failure (at least 3 reps short). This will just keep your cns ready to go. Or if you really think it won't matter you could just rest completely or do like 3x12 on the machines really light. I honestly cant wait to see your 1 rm's lol! Is there no way you could get videos of it that would be so sick!!!!
JDid23
New member
ok thanks- i see what you mean. I can't wait to see what they are either!!!! I am really thinking of going for a 1RM on Thursday... Today i was so tempted to load 3 plates onto deads or 1 plate onto military! maybe squats- idk though lol.
I can't wait to see what they are either!! For deads, if i hit 335 without much trouble, I am going to go for 365. I doubt that will happen, and i know this sounds dumb, but when i am in the zone during deadlifts i feel like i can deadlift the fuckin world.
JDid23
New member
Bench/Squat deload day (basically a "Bench Day")
Squat- Bar x 2- quad kinda hurt. going to continue stretching until i go for my 1RM.
Bench
45x10
95x3
115x3
135x8- PR 3 sets 23 reps
135x8
135x7 (spot on 8th. medium)
DB Row
30s x 8
60s x 5- PR x5 and 5x5
60s x 5
60s x 5
60s x 5
60s x 5
1 arm DB Clean and Jerk
20 lb DB x 10- PR 3x10
20 lb DB x 10
20 lb DB x 10
Alt. Hammer Curl
35 lb DBs x 8 (per arm)- PR 2x8
35 lb DBs x 8
20 lb DBs x 5 per arm (regular curl)
20 lb DBs x 5 per arm
Comments: Good workout. Not lifting for 4 days (probably unless the hotel has a gym) cuz i'll be in Canada. I really wanted the 8th rep on bench, just didn't have it in me. I'll move up to 140x3x6 next time hopefully. Rows went awesome!!! gotten much stronger with these. Left arm was strict on all reps, right arm was pretty strict- not that much english, but definitely some. 1 arm DB clean/jerks are fun, but fucking tiring. My shoulder burns during these. Curls were curls.
Squat- Bar x 2- quad kinda hurt. going to continue stretching until i go for my 1RM.
Bench
45x10
95x3
115x3
135x8- PR 3 sets 23 reps
135x8
135x7 (spot on 8th. medium)
DB Row
30s x 8
60s x 5- PR x5 and 5x5
60s x 5
60s x 5
60s x 5
60s x 5
1 arm DB Clean and Jerk
20 lb DB x 10- PR 3x10
20 lb DB x 10
20 lb DB x 10
Alt. Hammer Curl
35 lb DBs x 8 (per arm)- PR 2x8
35 lb DBs x 8
20 lb DBs x 5 per arm (regular curl)
20 lb DBs x 5 per arm
Comments: Good workout. Not lifting for 4 days (probably unless the hotel has a gym) cuz i'll be in Canada. I really wanted the 8th rep on bench, just didn't have it in me. I'll move up to 140x3x6 next time hopefully. Rows went awesome!!! gotten much stronger with these. Left arm was strict on all reps, right arm was pretty strict- not that much english, but definitely some. 1 arm DB clean/jerks are fun, but fucking tiring. My shoulder burns during these. Curls were curls.
JDid23
New member
Vacation was fucking awesome!!!!!! amazing weekend in canada. I went to bed drunk at 2:00 AM and woke up at 4:00 AM to go to the airport.
I got some workouts in while i was there. They had power blocks up to 45 lbs so on Saturday i did some circuits consisting of goblet squats, 1 legged SLDLs, bench, clean/jerks, bulgarian split squats, and some other stuff with 20 or 30 lbs.
On sunday, some really hot girl was swimming so i decided i would workout and do a 20 rep set of goblet squats and 20 rep set of SLDLs with some other stuff and then jump in the pool. I then realized she was my cousin (on the other side of the family) lmao.
Comments: I did get some nice looks at the pool when i took my shirt off. I am definitely satisfied with the way my training has been going, and even if i am not lifting as much as EM/Tblock, fuck it i have my goals and they have theirs Time to train for enjoyment and Military 1RM day is tomorrow. Going to go for
45x5
65x2
95x1
115x1
125x1 (if miss go for 120)
135x1 (if miss go for 130)
will probably do some dips and chins after the workout.
I got some workouts in while i was there. They had power blocks up to 45 lbs so on Saturday i did some circuits consisting of goblet squats, 1 legged SLDLs, bench, clean/jerks, bulgarian split squats, and some other stuff with 20 or 30 lbs.
On sunday, some really hot girl was swimming so i decided i would workout and do a 20 rep set of goblet squats and 20 rep set of SLDLs with some other stuff and then jump in the pool. I then realized she was my cousin (on the other side of the family) lmao.
Comments: I did get some nice looks at the pool when i took my shirt off. I am definitely satisfied with the way my training has been going, and even if i am not lifting as much as EM/Tblock, fuck it i have my goals and they have theirs
Time to train for enjoyment and Military 1RM day is tomorrow. Going to go for45x5
65x2
95x1
115x1
125x1 (if miss go for 120)
135x1 (if miss go for 130)
will probably do some dips and chins after the workout.
