working on a new routine

[miked8c]

I'm right there with you Jdid, I dont have many "close" friends. I've got like 2-3 whom I could trust with my life, the rest of the people I chill with are just people I socialize with and drink with. If I had to offer advice, yes I know you didnt ask for it, stay in touch with your inner group, the kids you bro it up with. These are the people that truly matter, in all honesty I am with glad for the most part. High School is a small chapter in you the journey dont be worried about moving on with your life because I hate to say it but besides the powerful friendships you forged with your closest bros everyone in HS is just another person going on there life. Stay tight with your closest, and keep up with the iron as it will be one of the only constants in your life, like a rock.

 

[JDid23]

I'm right there with you Jdid, I dont have many "close" friends. I've got like 2-3 whom I could trust with my life, the rest of the people I chill with are just people I socialize with and drink with. If I had to offer advice, yes I know you didnt ask for it, stay in touch with your inner group, the kids you bro it up with. These are the people that truly matter, in all honesty I am with glad for the most part. High School is a small chapter in you the journey dont be worried about moving on with your life because I hate to say it but besides the powerful friendships you forged with your closest bros everyone in HS is just another person going on there life. Stay tight with your closest, and keep up with the iron as it will be one of the only constants in your life, like a rock.

Yeah man, I'm the same way actually but i have a lot of pretty close friends. Nice post- thanks bro

Bench Day


Bench Press
45x5
95x5
115x3
145x5- PR 5x5
145x5
145x5
145x5
145x5

DB Row
55 lb DB x 10 (per arm)- PR 2x10
55 lb DB x 10

Dips
BW+25 lbs x 7- PR (i think)
BW+25 lbs x 4
BW+25 lbs x 3
BW x 5

Incline DB- lol
40 lb DBs x 8
40 lb DBs x 5

DB Skulls
10 lb DBs x 12- PR 5x12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12


Comments: Good workout. I didn't eat anything today besides 2 big twix bars, cereal, an apple, organic fruit snacks, and some nuts. Bench was really good, especially considering i didn't ask for a spotter on any sets. It definitely helped my psyche going into each set that i needed to get it up on my own. My form is improving each workout, and i can feel it getting a lot better. DB Rows were ok today, and so were dips. Incline DB was a joke to do after weighted dips, but some guy i was talking to who i used to deadlift with recommended them so i said what the hell.. it's been a while since i've done them. Skulls were for a pump (which i've never worked out for) and to just hit my triceps.

 

[ExtraMile]

Damn bro I would hate to do tricep extensions with 10lb DBs lol

what's your 1rm bench?

 

[JDid23]

Damn bro I would hate to do tricep extensions with 10lb DBs lol

what's your 1rm bench?

175, but I have a feeling that with my new and improved form it's better than that. If I could get 200 by the end of the summer that would be sick!

 

[ExtraMile]

Awesome bro. Not sure how my bench will go over the summer if I'm cutting weight...

 

[JDid23]

Squat Day- i had 20 minutes to workout, and this was the worst workout of all time lol. Also the first time i left my ipod headphones at home


Squat
45x5
95x3
135x3
185x2
200x5
200x4

Leg Curls- first time and idk why i did them
140x10

1 legged SLDL
35 lb DB x 8 per leg

Decline Situps
10 lb weight behind head x 8


Comments: terrible. I feel like my squats are getting weaker and weaker for some reason- i wanted 200x3x5 today, but i am really feeling shitty on squats. Maybe the increased volume over the rest of the week is tiring my CNS? Leg curls were boring like any machine.. i haven't done a machine besides pullthroughs for a damn long time. didn't have time for anything else, so i just called it a bad workout. Will kill military on tuesday though

Also, if anyone has ANY ideas/suggestions as to why my squat might be getting weaker please feel free to let me know. Thanks

 

[Andalite]

You hit awesome numbers on 5/3/1 but then right after you've been on a downhill. Simple. You didn't consolidate that newfound strength.

Same issue with me. I hit a 500 Deadlift twice. But, in moving back home and shit, I didn't consolidate my strength. Now? I can do 455 easy but thats the ceiling.

So, what to do....work back up to where you were using Quality Volume and then do a consolidation cycle.

I already made these suggestions to you earlier but you didn't want to listen.

 

[JDid23]

You hit awesome numbers on 5/3/1 but then right after you've been on a downhill. Simple. You didn't consolidate that newfound strength.

Same issue with me. I hit a 500 Deadlift twice. But, in moving back home and shit, I didn't consolidate my strength. Now? I can do 455 easy but thats the ceiling.

So, what to do....work back up to where you were using Quality Volume and then do a consolidation cycle.

I already made these suggestions to you earlier but you didn't want to listen.

Out of curiosity, how did i lose my newfound strength? My military, bench, and deadlift have been going quite well- just my squat that seems to lag.


Was going to do Military Press Day today since my friend who was driving me around wanted to workout.. I switched after some warmup sets to complexes though. Just helped him learn deadlifts and he did some complexes with me. Short workout


Military Press
45x5
65x5
75x5

BB Complexes
65 lbs--- Back Squat, Hang Clean, Military Press, Front Squat, Row x 6 reps per
75 lbs--- Back Squat, Hang Clean, Military Press, Front Squat, SLDL, Row x 6 reps per
85 lbs--- Back Squat, Hang Clean and Push Press, SLDL x 6 reps per


Comments: This was after playing soccer for about an hour. I guess i'll do military day tomorrow how i originally planned it. Hopefully today won't hinder my performance... Complexes were fun and pretty challenging. With the 85 lbs, I hit my chin on the press of the hang clean and had to set the weight down for a second. Was too hard to do anything else after that though, and i left the gym really sweaty.

 

[JDid23]

Military Day- Shoulder was hurting, so i stopped after 3 sets. wanted 5 though


Military Press
45x5
65x5
75x5
95x5- PR 3x5
95x5
95x5

Wide Grip Pullups- also felt it in my shoulder a bit
BWx5
BWx5

Dips- shoulder didn't feel up for it, tried one.

Seated Calves- super slow negatives
70x8
70x8

CGBP
45x5
95x10- PR 4x10
95x10
95x10
95x10

Farmers Walks with trap bar (i will assume it weighs 45 lbs). Each trip is about 15-25 steps depending on how big they are. Small room, but the only one
135x 4 trips
185x 2 trips
205x 2 trips


Comments: Shoulder is feeling better already, but i need to have a stretching routine for my upper body like i do for my lower body. Wide grip pullups were ok- will feel better doing them when my shoulder isn't hurting. CGBP i didn't want to go too heavy, and i saw that my gym just got a trap bar, so i wanted to take advantage of it.

 

[ExtraMile]

i wish my gym had a trap bar!