working on a new routine

[JDid23]

For deads I believe its optimal to keep in lower reps because u can't hekp but lose ur form when goin heavy when u start doin higher reps, u could do high reps once in a while but u won't be near ur max weight

that's what i've heard, but if you do a weight you can hit with 8 vs a weight you can do with 4 reps, why would you sacrifice form more on 8 than with 4? I believe i did 270x15 (heavy at the time) on 5/3/1 and i didn't sacrifice form at all. Any advice on the routine?

 

[Tblock1]

Well for deadlifts the other reason you keep it low rep is because the low rep stuff stresses the shit out of your cns and generally provides the most growth and strength. Thatbloke who is focuses on strength and hypertrophy says he keeps the rep low (5 or less) too.

Glad you had a good trip jdid that sounds awesome!

 

[the.gladiator1987]

I like ur routine. I think high rep deads will be a nice change, better cardio burn more calories too. Ur routine might be too much, its a lot of exercises but u should try it. Stick to it tho ull never know what works and what doesn't if u always change it. That's my problem lol

 

[Tblock1]

I like ur routine. I think high rep deads will be a nice change, better cardio burn more calories too. Ur routine might be too much, its a lot of exercises but u should try it. Stick to it tho ull never know what works and what doesn't if u always change it. That's my problem lol

I was just going to say the same thing haha! Gladiator I remember you had that awesome routine that I loved then you changed it up like 50 times lol

 

[Andalite]

High reps deads is silly. It's just not worth it. Like glad mentioned: you have a high chance of developing poor form = bad habits = motor pathway issues = takes MUCH longer to get it right later = bigger reset

 

[ExtraMile]

I disagree with andalite, I think all that will happen if your continually pulling with bad form. But if you practice keeping good form with high reps, then after a while you will be good at it. You could use that arguement with high reps on any lift. I for one find it hard to stay tight on high rep benchpress but doesnt mean I will never do bench to more than 5 reps. Strongman training could be flipping a tire (if its a long run) for 8-15 flips, they dont bitch about it saying they're gonna get injured and should only ever practice a tire flip to 5 reps or less...

When I can start pulling heavy again I think Im gonne use 3 and 8 for my deadlifts. Rotate each workout. 3 one week then 8 the next, that is what Im doing for all my bodyparts now.

I have done 10 and 15 rep RDL's in the past and had a good outcome. My hams grew and I got stronger, my hook grip also improved a tonne.

 

[JDid23]

I disagree with andalite, I think all that will happen if your continually pulling with bad form. But if you practice keeping good form with high reps, then after a while you will be good at it. You could use that arguement with high reps on any lift. I for one find it hard to stay tight on high rep benchpress but doesnt mean I will never do bench to more than 5 reps. Strongman training could be flipping a tire (if its a long run) for 8-15 flips, they dont bitch about it saying they're gonna get injured and should only ever practice a tire flip to 5 reps or less...

When I can start pulling heavy again I think Im gonne use 3 and 8 for my deadlifts. Rotate each workout. 3 one week then 8 the next, that is what Im doing for all my bodyparts now.

I have done 10 and 15 rep RDL's in the past and had a good outcome. My hams grew and I got stronger, my hook grip also improved a tonne.

I am in agreement with you. I think if you have bad form it's going to show as much on 4 rep sets as on 8 rep sets. I've had countless people critique my form and none of them said there was anything wrong with it. I'm a huge stickler on form as well.

Also EM, RDLs are different than conventional deadlifts.

 

[ExtraMile]

you would be suprised its very easy for form to breakdown on RDL's and it did happen to me a few times I actually think it is easier to keep good form on normal deads than on RDL

 

[JDid23]

Lower Body Day-- first day back at the gym in about 2 weeks so i kept it pretty light


Back Squat
135x10
135x10
135x10

1 legged DB RDL
30 lb DB x 12 (per leg)
30 lb DB x 12
30 lb DB x 12

Leg Press
90x15
90x15
90x15

Leg Curls
90x10

Pullthroughs (some girls i know took the leg curls and didn't feel like talking)
65 KG x 15- PR 3x15
65 KG x 15
65 KG x 15

Standing Calves
Rest/Pause to 75 reps with 90 lbs

Farmers Walks with trap bar- each trip is about 15ish regular steps. had to keep even #s of trips after the 3 trips because i couldn't leave the bar in the prime spot at the gym.
185 lbs x 3 trips
185 lbs x 4 trips- PR
185 lbs x 2 trips
185 lbs x 2 trips
- 11 trips @ 185 lbs- PR

Abs-- Going to do them at home since i had to leave the gym right after farmers walks.


Comments: Not bad and not that time consuming. I stretched a lot more pre-workout today and did some foam rolling. Going to try to make a habit of this. I kept it real light on most stuff today, especially leg press which i have never done believe it or not. The looks i got during farmers walks far exceeded the looks i usually get during pullthroughs. One lady was yelling at a deaf trainer, but i couldn't hear what she was saying because my ipod was blasting. Saw her hand motions and mouth though. Good workout and i look forward to my high rep training

 

[Tblock1]

Lower Body Day-- first day back at the gym in about 2 weeks so i kept it pretty light


Back Squat
135x10
135x10
135x10

1 legged DB RDL
30 lb DB x 12 (per leg)
30 lb DB x 12
30 lb DB x 12

Leg Press
90x15
90x15
90x15

Leg Curls
90x10

Pullthroughs (some girls i know took the leg curls and didn't feel like talking)
65 KG x 15- PR 3x15
65 KG x 15
65 KG x 15

Standing Calves
Rest/Pause to 75 reps with 90 lbs

Farmers Walks with trap bar- each trip is about 15ish regular steps. had to keep even #s of trips after the 3 trips because i couldn't leave the bar in the prime spot at the gym.
185 lbs x 3 trips
185 lbs x 4 trips- PR
185 lbs x 2 trips
185 lbs x 2 trips
- 11 trips @ 185 lbs- PR

Abs-- Going to do them at home since i had to leave the gym right after farmers walks.


Comments: Not bad and not that time consuming. I stretched a lot more pre-workout today and did some foam rolling. Going to try to make a habit of this. I kept it real light on most stuff today, especially leg press which i have never done believe it or not. The looks i got during farmers walks far exceeded the looks i usually get during pullthroughs. One lady was yelling at a deaf trainer, but i couldn't hear what she was saying because my ipod was blasting. Saw her hand motions and mouth though. Good workout and i look forward to my high rep training

Man you really lost a lot of strength man only 3x10x135? Shit that is weak yo!