working on a new routine

[ExtraMile]

try some rolling dumbell extensions on a decline bench instead of the dips bro or you could try it on a flat bench and with an EZ bar. That is what I did when I was comig back from my real bad rotator cuff injury and it was semi-healed. They're good for your lockout strength on presses.

 

[Tblock1]

Military Press Day----- cut short since i went into it feeling like shit. Miserable workout


Military Press
45x8
65x8
85x8
85x8
85x7
85x6
85x5
- PR 34 reps in 5 sets with 85 lbs.

Neutral Grip Chins
5
5
5

Dips
0
0


Comments: My left tricep was in during the dips, and i couldn't even go down without it hurting too much. Hopefully it will be ok as i am not hitting my tris until the end of the week for bench press day. My body definitely isn't used to this kind of volume, so maybe i should start with even lighter weights? Idk- any ideas are more than welcome!!!

Then again, it might have just been my diet this weekend. It consisted of mostly beer, good amount of hard alcohol, and processed food once again coupled with more alcohol. Also had water. I drink sparingly, but this weekend i went way over the top. Anyone think this has something to do with my hindered performance?

Man the weekend cold have definitely f'ed up your workout, not drinking enough water and bad diet could kill it. Hope ypur left bicep feels better, I haave had pain there before too.

 

[JDid23]

Man the weekend cold have definitely f'ed up your workout, not drinking enough water and bad diet could kill it. Hope ypur left bicep feels better, I haave had pain there before too.

yeah man i think that was it... oh well though- deadlifts tomorrow or thursday definitely going to redeem myself. Probably going to

I am thinking of training with 3 (bare minimum)+ working sets per workout per big lift and sticking to 5 (really minimum besides sometimes on deads)+ rep sets.

Time to put on some size before summer!!!! Any suggestions for deadlift day tomorrow as far as assistance goes? Thinking of doing front squats, hypers, curls (always on deadlift day. no homo.) and maybe 1 or 2 other exercises. Pullthroughs have been good but i want to try some new assistance.

 

[Andalite]

Front Squats after Deadlifts is a great idea. Go heavy because you will be surprised at the result

 

[JDid23]

Front Squats after Deadlifts is a great idea. Go heavy because you will be surprised at the result

Was going to do that, but first of all i wanted to die and second of all, the one rack was being used by 2 people and i didn't have time.


Deadlift Day

Deadlift
135x5
185x5
225x3
275x5- PR 5x5
275x5
275x5
275x5
275x5

Alt. DB Curls
20 lb DBs x 10 (per arm)- PR 4x10
20 lb DBs x 10
20 lb DBs x 10
20 lb DBs x 10

Hypers (BW)
20- PR 3x20
20
20


Comments: Good workout. I was soo fatigued after deads- especially my grip. My shins were bleeding after the first set with 275, but i honestly could give 2 shits. Gotta start wearing higher socks to avoid this shit. Form has really been spot on with deadlifts, and if i had more time i would have gotten 6 sets of 5 reps with 275. Can't wait to keep killing these multiple set deadlifts!!!!

 

[Tblock1]

damn man that is a lot of sets on deads! I like the multiple sets for squats cause I always feel them getting easier and about halfway through my form feels perfect. What would you guesstimate is your 5rm for deadlifts right now? 300x5 maybe?

 

[ExtraMile]

I bet his 5rm is around 305-310 and his 3rm is around 315-320. Your 1rm is 335 right?

nice work on the 5x5 deads. Hows that tricep?

 

[JDid23]

I bet his 5rm is around 305-310 and his 3rm is around 315-320. Your 1rm is 335 right?

nice work on the 5x5 deads. Hows that tricep?

275 wasn't really too challenging, but it honestly gave me a hell of a workout- never done deads like this before, and my grip felt real strong. I was conscious of doing every little thing- pulling shoulder blades together, tightening abs really hard, locking out (although this is now a habit).. went real well.

I think I could do around 315x5. My 1RM is 355.

Thanks for asking bout the tricep.. the pain went away completely about an hour after.

 

[the.gladiator1987]

So can someone explain to me this multiple sets of heavy weight and why I should do it and what does it do exactly? INstead of going to a top set? I feel this would be good for deada and squats since it seems like you would work on quality and not just 1 heavy set every workout. I like the idea of it just dont understand why or what it does

 

[JDid23]

So can someone explain to me this multiple sets of heavy weight and why I should do it and what does it do exactly? INstead of going to a top set? I feel this would be good for deada and squats since it seems like you would work on quality and not just 1 heavy set every workout. I like the idea of it just dont understand why or what it does

I think it has to do with something like neurological adaption.. not sure though- would love to hear a definitive answer from someone though.

my entireeeee back is sore as hell today. My tris are a bit sore too, but should be ok on bench tomorrow. I am thinking of trying for 140x5x5, but still really not sure. Any ideas on what i should go for with 140? Going to add 5 lbs per week to my bench.

Also, since I am adding more volume to my workouts I will see how I feel workout to workout and maybe have a deload day/week every once in a while.