working on a new routine

[ghettostudmuffin]

You'd be just as well off doing multiple sets of 3 without alot of rest as doing 1 set of 8.

You have a deficiency in your grip strength currently and skirting around it is not the way to go. Stay at that dl weight until you can grip it easily. If this means doing some supplemental work to improve your grip than so be it.

To put this in perspective your grip should not be the limiting factor in a deadlift unless we were talking short rom rack pulls with massive weight.

Also consider that if it takes you several workouts to comfortably pull that weight for those reps your body will have adapted to lifting this weight np so in reality you will have gotten stronger.

Don't rush things. That said never skirt around or neglect these things:

1. core strength, heavy situps, sidebends and leg raises. This will benefit all your lifts.

2. grip strength. If ya can't grip it, ya can't lift it.

3. Cardio. This is for health and work capacity.

You're only as strong as your weakest link which is clear in this example. Alot of people often don't realize that beyond shitty ass training routines or bad dietary/sleep habits that often times there is a weak link preventing you from improving in an exercise. With the deadlift it's very obvious to you, but this applies to everything else.

I don't use straps unless I am doing power shrugs. That's about it.

 

[JDid23]

You'd be just as well off doing multiple sets of 3 without alot of rest as doing 1 set of 8.

You have a deficiency in your grip strength currently and skirting around it is not the way to go. Stay at that dl weight until you can grip it easily. If this means doing some supplemental work to improve your grip than so be it.

To put this in perspective your grip should not be the limiting factor in a deadlift unless we were talking short rom rack pulls with massive weight.

Also consider that if it takes you several workouts to comfortably pull that weight for those reps your body will have adapted to lifting this weight np so in reality you will have gotten stronger.

Don't rush things. That said never skirt around or neglect these things:

1. core strength, heavy situps, sidebends and leg raises. This will benefit all your lifts.

2. grip strength. If ya can't grip it, ya can't lift it.

3. Cardio. This is for health and work capacity.

You're only as strong as your weakest link which is clear in this example. Alot of people often don't realize that beyond shitty ass training routines or bad dietary/sleep habits that often times there is a weak link preventing you from improving in an exercise. With the deadlift it's very obvious to you, but this applies to everything else.

I don't use straps unless I am doing power shrugs. That's about it.

Thanks for the post bro! Appreciate it and am going to take everything into account.



Here are some progress pics!!

http://www.elitefitness.com/forum/b...pictures/progress-pics-beginner-682399-2.html

 

[ExtraMile]

arms and shoulders look good in the front pic bro

 

[JDid23]

arms and shoulders look good in the front pic bro

thanks man. it was about an hour and a half or 2 hours after my workout, was a bit pumped... back picture was shitty, but my back is fucking ripped compared to the pic in my avi

Lower Body


Squat--- quad wasn't feeling great so i was fine with 275- could have probably gotten a bit more.
45x5
95x5
135x3
185x2
225x1
245x1
275x1- PR (hit this with a belt prior to this session, this was raw and was a much smoother ATG rep)

1 legged RLDS superset with DB Lunges
30 lb DB x 10 (per leg)// 30 lb DBs x 20 lunges (10 per leg)
30 lb DB x 10 (per leg)// 30 lb DBs x 20 lunges (10 per leg)

SLDLs
135x6
135x6
135x6
135x6

Leg Press
180x10
270x10
360x10
270x10
180x10
90 x 10 (1 legged, per leg)

Seated Calves slow negative
70x8/45x8
70x8/45x8

Abs
20 leg raises elbow supported


Comments: Felt solid to get a 275 squat. Last time i got it with a belt i just remembered there was a guy holding the bar a bit to help me (didn't need it), but this one the spotter didn't intervene and it was real smooth. My quad didn't feel good during the lighter sets but felt OK at 245 so i figured i'd give 275 a go and not push it any further. The superset was pretty hard, was good though. SLDLs were for shits and giggles instead of leg curls since i haven't done them with a BB in forever. Leg Press was ok- gotta push it harder since this didn't really make me work too hard. Seated Calves were mad slow negatives which made them hard. Next session is an upper body session with no 1RMs, but after that it's deadlift time

 

[JL_204]

Good job on the pr dude..

 

[JDid23]

Good job on the pr dude..

thanks man


Upper Body- weak workout today

Military Press-- been at least a month and a half so i experimented with grips
95x5
95x5
95x5
95x5

Chinups (should have done more on first 3 sets)
8
6
4
4 (wide grip)
2
2

Flat DB Bench
55 lb DBs x 10
55 lb DBs x 8
45 lb DB x 8 (1 armed per arm)
35 lb DB x 10 (1 armed per arm)

Chest Supported Rows
55x10
55x10
55x10
did 1 set of lat pulldowns

Reverse Grip Bench
115x8
115x5 (felt weird)
115x3 CGBP (not feelin it)

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 8
20 lb DBs x 10 (hammer curls)

Tricep Pushdowns
143x8
143x7
110x10
22x10 (1 armed)

BB Complex
Squat/Hang Clean/Front Squat/RDL x 8 per @ 65 lbs

set of BB Shrugs, but stopped since tomorrow might be deadlift day


Comments: Not a great workout- felt weak all around. Military felt ok, but it wasn't bad enough to stop me from doing them. I think my warmups have been helping. Everything else was pretty bad- not much else to say here.

 

[JDid23]

I want to start off with my comments before my #s today...

If i were to judge today's workout solely based off numbers, it wouldn't be good. However, today i learned something at the gym. I left with a strange feeling, thinking of what I would type up in my log once i got home; it has somehow managed to escape me after making a shake and showering, but what i do remember it was a hell of a feeling. I went into the gym today hyped up to go for a new deadlift 1RM. I cruised through every warmup set- 135, 185, 225, 275, 315, and even 355 flew up (previous RM was 365). As a lot of you know, I pride myself on my good deadlift form, and today was the best form i've ever used. I consciously made sure that every part of my body locked out simultaneously with one another. I thrusted my hips through like it was the day before my death and i was fucking megan fox- i gripped the bar like i was holding onto a cliff with an infinite drop. I basically learned something that I've been told before. I learned that each session is inconsequential on its own. Today, even though I knew i could have hit something more than 365 had i gone for it before 355, I didn't care. If I learn something new every time i go to the gym, who cares if i reach new PRs in every lift? Lifting is very confusing and there are so many factors that go into separating a good workout from a bad workout, and most people who take it seriously don't seem to realize that there is a hell of a lot more than adding weight to the bar and hitting "PRs".

Not sure if that makes sense since I typed it up really fast and i have a splitting headache, but i hope it does. Anyways,


Deadlift
135x5
185x3
225x3
275x2
315x1
355x1
385x0
365x0 (not much rest after 385, dumb)
315x4-- stupid grip

Bulgarian Split Squats
35 lb DBs x 8- PR 3x8
35 lb DBs x 8
35 lb DBs x 8

DB RDL
40 lb DBs x 10
40 lb DBs x 10
40 lb DBs x 10

Leg Press
360x10
270x10

Called it a day.

 

[Tblock1]

well good realization man btw megan fox is damn fine!

 

[JDid23]

Last workout in my gym until winter break today....... was an upper body but it's not really worth saying besides a new PR in DB Rows (75 lb DB x 3 sets x 5 reps). Bench was pretty weak, i did 6 dead hang chinups with a 2-3 second pause at the bottom.. few other stuff.

Leave for college tomorrow!!!!! move in friday, can't wait to hit the gym up there.

 

[Tblock1]

Last workout in my gym until winter break today....... was an upper body but it's not really worth saying besides a new PR in DB Rows (75 lb DB x 3 sets x 5 reps). Bench was pretty weak, i did 6 dead hang chinups with a 2-3 second pause at the bottom.. few other stuff.

Leave for college tomorrow!!!!! move in friday, can't wait to hit the gym up there.

have fun man stay safe! This guy that made that routine for you what is he like? Is he big or skinny?