working on a new routine

[JDid23]

Nice work on at least getting 175x1! My friend that has only working out a couple times with me just got 190x1.....just saying......

lol i know someone who started out with 225.. genetics and other shit play a role.

Yeah I think you should work on your upper body strength, do some more triceps stuff, floor presses, cgbp, and just start benching once a week regular grip and once cgbp for a while. When is your squat max?

squat max is tuesday. Hopefully something like

45x5
95x3
135x2
185x1
225x1
245x1
265x1
275x1

maybe.

i'll also probably go to the gym and fuck around on Thursday. I get out of school early because it's the day of prom and idk what to do for so long.

 

[JDid23]

Fuck my diet has been shitty lately. Today after the gym, I worked on a 10 page paper for 6 hours with little to no food in between. I still have a 6 page report on an experiment i never did, 5 page report on breaking a social norm in psychology, 5 page newsletter about managing credit, and on top of that a bunch of other shit all due by Tues/Wednesday.

I can't fucking wait until school ends so i can focus on training and other shit.


Also, I am still thinking of having a day dedicated to squats, deads, military, and benching with assistance. However, if you guys have any suggestions on routines you think i would enjoy doing, please feel free to let me know. Maybe something more upper body specific since that seems to be lagging for me.

Thanks.

 

[ExtraMile]

Fuck my diet has been shitty lately. Today after the gym, I worked on a 10 page paper for 6 hours with little to no food in between. I still have a 6 page report on an experiment i never did, 5 page report on breaking a social norm in psychology, 5 page newsletter about managing credit, and on top of that a bunch of other shit all due by Tues/Wednesday.

I can't fucking wait until school ends so i can focus on training and other shit.


Also, I am still thinking of having a day dedicated to squats, deads, military, and benching with assistance. However, if you guys have any suggestions on routines you think i would enjoy doing, please feel free to let me know. Maybe something more upper body specific since that seems to be lagging for me.

Thanks.

why not carry on with 5/3/1?

 

[Tblock1]

Fuck my diet has been shitty lately. Today after the gym, I worked on a 10 page paper for 6 hours with little to no food in between. I still have a 6 page report on an experiment i never did, 5 page report on breaking a social norm in psychology, 5 page newsletter about managing credit, and on top of that a bunch of other shit all due by Tues/Wednesday.

I can't fucking wait until school ends so i can focus on training and other shit.


Also, I am still thinking of having a day dedicated to squats, deads, military, and benching with assistance. However, if you guys have any suggestions on routines you think i would enjoy doing, please feel free to let me know. Maybe something more upper body specific since that seems to be lagging for me.

Thanks.

I'm outta school biatch! Graduated this Saturday hahahahahahahahhaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa!!!!!

 

[JDid23]

@ EM- I don't think 1 top set is enough for me for benching.... I also want to train in higher rep ranges/multiple sets for military and squats and deads.

I'm outta school biatch! Graduated this Saturday hahahahahahahahhaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa!!!!!

fuck youuuuuuuuuu haha. After this wednesday school is basically over anyway. Just have to show up.

 

[Tblock1]

@ EM- I don't think 1 top set is enough for me for benching.... I also want to train in higher rep ranges/multiple sets for military and squats and deads.



fuck youuuuuuuuuu haha. After this wednesday school is basically over anyway. Just have to show up.

Yeah that is the thing you got to figure out what works for you. 1 top set works great for me for deadlifts, not too good for squats, and HORRIBLE for bench

 

[ExtraMile]

i love 1 top set iv not found one lift that doesnt particularly keep up with it, maybe military but im more convinced it just cant keep up with the 5lb jumps as that is such a high percentage of my 1rm when compared to deads

 

[Andalite]

@ EM- I don't think 1 top set is enough for me for benching.... I also want to train in higher rep ranges/multiple sets for military and squats and deads.

This is what I have been trying to explain to you, Josh. Doing just one top set has a lot of disadvantages.

People make a big deal about training in the 90%+ range but I train in that range almost week in and week out and I have not been getting weaker at all.

Eat, sleep, lift heavy.

Also, you have to understand that the more able you are to hit 90%+ of your maxes for reps and multiple sets, the EASIER your 1RM becomes which means that is the LEAST you will be able to hit even on a bad day. Once you achieve such a strong position, you can go on to set multiple PRs in terms of your 1RM and continue to progress onwards.

For example, lets take Deadlifts because that is one exercise whose passion I share in common with you.

Lets say my Deadlift is 100, ok?

Lets say that over the course of 4 weeks I manage to take this Deadlift from 90x1 to 90x3x3. Now, I am able to hit 100 on even a bad day when I feel off or something, alright?

So, I run a Consolidation Cycle so that I can basically consolidate where I stand. This basically results in:
Week 1: 90x1x10
Week 2: 90x2x8
Week 3: 90x3x7
Week 4: 90x4x2

So I basically too my 90x3x3 and made it into 90x3x7. Think about that in terms of percentages. That over a 100% increase in workload. Is 100 my true max? Probably not.

So, I then proceed to do some volume training to use this consolidation to improve my current standing. Lets say I do Poliquin's 5/2 Modified:
Week 1: 90x1, 80x5, 95x1, 85x5, 100x1
Week 2: 95x1, 85x5, 100x1, 90x5, 105x1
Week 3: 100x1, 90x5, 105x1, 95x5, 110x1
Week 4: 100x2x2

I have broken past my 100 PR by 10 lbs in such a short while.

Next, I run a Single Scene Cycle to basically prep myself for some massive PRs:
Week 1: 6-8 Singles @ 90%+ where I hit 110x1 once
Week 2: 5-7 Singles @ 90%+ where I hit 110x1 twice
Week 3: 9-11 Singles @ 90%+ where I hit 115x1 once and 110x1 twice
Week 4: 2-4 Singles @ 90%+ where I hit 120x1 and 125x1

So basically, I increased my Deadlift from 100 to 125 in basically 12-16 weeks. thats basically 1.25 lbs per week.

However, I am now able to hit 125x1 at any given time. Unlike before where I was struggling with 100x1, I can now hit 125x1 even on a bad bad day. It's a SOLID one rep max.

Anyways, I hope you find a program that works for you. Don't hop around so much though...just train and figure out what works. For example, the idea of having one key lift per day is really good:
Deadlifts
Military Press
Squats
Bench Press

So use that and figure out how to arrange lifts within those days to optimize your progress

Good luck!

 

[ExtraMile]

all of andalites talk about multiple sets with the top weight make alot of sense, and if I found I was getting stuck alot with my big 4 lifts I would def. try his method as I gotta say when I think about it to be honest Iv not payed so much attention to his deadlfits, but I noticed in his log the other day he did 4 sets or so of chins and got 10-14 reps on every set, well I remember maybe 6 weeks ago he was struggling to hit more than 2 sets of 10+

may be wrong but looks like he is making good progress in strength.

try it jdid ill be interested to see how you get on

 

[Andalite]

all of andalites talk about multiple sets with the top weight make alot of sense, and if I found I was getting stuck alot with my big 4 lifts I would def. try his method as I gotta say when I think about it to be honest Iv not payed so much attention to his deadlfits, but I noticed in his log the other day he did 4 sets or so of chins and got 10-14 reps on every set, well I remember maybe 6 weeks ago he was struggling to hit more than 2 sets of 10+

may be wrong but looks like he is making good progress in strength.

try it jdid ill be interested to see how you get on

Thank you for the kind words, EM but I am not asking you to change your program haha...

I was merely illustrating a different perspective to progression.

You guys restrict yourself into counting PRs when you add weight.

But to me, if I go from:

Week 1: 90x4x4
to
Week 2: 90x4x5
Thats a PR, or
Week 2: 90x5x4
Thats also a PR...or
Week 2: 95x5x5
Thats a huge PR

if I improve the quality of a rep, thats a PR

if a rep feels easier, that is a PR

if I am able to execute a lift with better technique, thats a PR

if I am able to reduce the rest interval prior to a lift that is a PR

if I am able to do more work within the same time limit, that is a PR

--x--

As for my progress, Deadlifts take the longest because it is my heaviest lift.

The other stuff has been gay over the last 2 weeks because of my gym issues but prior to that shit improves if I hit it hard and heavy.

For last 3 years that I have been training solely with GUStrength, I have been training the Deadlift, Front Squats or Back Squat or both, Overhead Press and perhaps even Bench Press in the 90%+ range week in and week with optimally timed "deloads" which basically involve me upping the intensity and cutting the volume by 50-60% and it has worked for me. I have 3 of my friends doing similar stuff....one of them you've seen in my videos: Paul who has a 350 bench @ 200 with a 435 Deadlift. Another guy just recently got into lifting and in 6 months he has gone from weighing 275 to 235 while he has both learnt to Deadlift plus been able to improve his Deadlift from struggling for 200x1 to doing 275x5 just a week ago.

This shit works. Its all about fatigue management and when to call it a day and allowing yourself to think out of the box. Thats the key really. Plus, we hardly ask questions....we just do what we're told and as we progress, shit starts making sense and we self-learn how this theoretical stuff really works. I mean, I subscribe to Alan Aragon's Research Review plus I buy a lot of weightlifting books (most of which I have sold now because I moved from the US back home) so I am on top of things other people are thinking of and I have bought Wendlers 5/3/1 and Supertraining and Mike Tuscherer's Reactive Training Manual, etc but the best info I have gathered is when the boys at GUStrength tell me to do X and I do X and then somewhere down the line it all just clicks and I figure out what exactly happened instead of having to ask "why should I do X?"

I am just saying.....doing all these "programs" is silly because its not really TRAINING. You must TRAIN and for that you have to figure out what works. For example, 5/3/1 has several positives:
1.) Separate day for important moves
2.) Emphasis on lifting in the 90%+ range
3.) Trying to do multiple reps in the 90%+ range
4.) Working on supplementary exercises which help the big 4 therefore treating lifts as TOOLS instead of the holy grail
5.) Frequent Lifting

The only drawback to 5/3/1 is that you are not lifting in the 90%+ range often enough. Other than that it is solid.

Now, if you look at the positives of the program you will see that you don't really need to be doing 5/3/1 to have those positives in your training. You could be doing any program and incorporate those principles into your progression