working on a new routine

[JDid23]

Lower Body 1

Deadlift
295x2
305x2
315x2

Front Squat
135x5
155x5
175x5

Hypers
3 sets with 30 lb kettlebell, 1 set with 45 lb kettlebell.

Finished off with standing/leg press calves and abs.


Comments: good workout. last time i only worked up to 295 and it was kinda hard for my grip. Today, i just ripped shit up. 315x2 was easy... increasing 5 lbs per lift and continuing my 3x2 on DLs. still not sure what i'm gonna do with front squats yet, and also decided that i'm only doing 1 assistance per lower body day in addition to conventional DL/1 leg SLDL and back squat/front squat... on DL day, hypers or pullthroughs... on squat day, 1 leg bulgarians or leg press.

 

[coreygb]

What grip are you using on those deadlifts?

 

[JDid23]

Rules for training/eating once i get back to college... and some simpler shit i want to get in the habit of doing:

- some form of cardio (including complexes)/intense basketball/soccer the day after drinking.
- when in doubt if the main meal of the night is good or not, eat the grilled chicken, get a wrap, or get whole wheat pasta.
- go to the salad bar AT LEAST once a day.
- for breakfast, if the oatmeal/eggs aren't edible, replace with whole wheat bread/yogurt.
- only drink water/green tea
- fasted cardio AT LEAST 2 times per week before class on M/W/F.
- when drinking, don't use mixers... just have straight hard shit or light beer.
- get a bunch of lemons in the cafeteria and squeeze a lemon in water bottle first thing in the morning.
- finish an entire water bottle (bought it... it's a lot bigger than your avg. one) AT LEAST 2-3 times per day.
- 1 (not too bad) dessert after 2 days of keeping my diet.
-

- if all of the above if followed for the entire week, then 1 cheat meal on saturday night before i go out.

- focus on going slow on the eccentric motion on assistance lifts.
- find a good workout partner.. be careful of adam.
- don't compromise my workouts to train friends.
- make sure to do things to prevent injuries....
- pre workout stretching
- post workout stretching
- foam rolling
- come up with a pre-running stretching routine.
- don't fall into last years mistake of neglecting lower body... upper body progress will suffer... again.
- once i get to a size i am happy with, run a cycle of 5x5 or 5/3/1.. hopefully within 2-4 months.
- if i am able to successfully avoid injuries::::
- deadlift 405 by the end of the year
- squat 315 by the end of the year
- bench 250 by the end of the year (maybe a stretch... but AT LEAST 225 for reps)



going to add to this... also, might as well make some academic/other goals for school while i'm at it since i'm probably going to print this out.

- deans list... 3.5+ GPA
- get involved with better clubs this semester and try to get on student government
- don't fall behind in classes (especially accounting/statistics)
- sign up for an accounting tutor early before they're all taken
- get to know my professors better than last semester
- finish papers AT LEAST 1-2 days in advance and bring them into office hours
- if i decide to pledge a fraternity, time management = everything. do all work early in the day and way ahead of time to avoid unneeded stress.
- learn about studying abroad right away, figure out who is going on the trip i want, and get close with them to assure i get a spot.
- give as many tours as possible and get closer with admissions to try to become tour guide coordinator



will probably alter some of the above, but those are the general guidelines i want to follow for the upcoming year.

 

[JDid23]

What grip are you using on those deadlifts?

over/under... i switch with each rep because 1 of my grips is A LOT stronger than the other.

 

[Tblock1]

I like your rules just make sure if you're going to follow them REALLY stick to them. Once you neglect even a few they will all fall apart haha! That one about getting papers done 1-2 days beforehand is an awesome idea, so many all nighters for me doing stupid papers the day before lol

 

[lweaver]

Good goals...but if you can bang out 10 reps with 225 shouldnt 250 be a breeze? In fact you could be hitting close to 300 at that point.

 

[miked8c]

I think Dean's list is 3.3-3.59

President's list is 3.6 and over.

 

[JDid23]

yea tblock lol.... i go to a small liberal arts college with about 2300 students so it's always good to be tight with the profs... definitely helps when it comes time to grade your paper and they think back to when you went to their office hours.

and i agree... consistency will be key. I'm motivated as shit right now, and i've been trying to do everything within my reach. i looked like shit at the beach the other day (bloated from food/drinking, but regardless that's still simultaneously demotivating/motivating). having an unlimited meal plan should definitely help my diet, and going to a gym with 10 racks instead of 1 will also help me get shit done without having to work in with someone every set and stay focused.

Good goals...but if you can bang out 10 reps with 225 shouldnt 250 be a breeze? In fact you could be hitting close to 300 at that point.

i wasn't specific enough... by reps i mean anything more than 2-3... my shoulder has hindered my benching so much that i've never hit anything over 200, although my current estimated 1RM for bench is probably around 200 (150x9 last workout and maybe had 1-2 more in me)


mike... deans list is 3.5+ at my school. there is no presidents list, but you can graduate with honors with 3.5+, 3.7+, and 3.9+

got a 3.5 first semester and had a 3.68 going into finals week 2nd semester with a hardass schedule, but my professor (in a 400 level lit class as a freshman with mostly seniors.. ) said that since i forgot to cite one sentence in a 12 page paper i worked on forever that i got a 0... and another girl in the class (who is a fucking idiot) got to redo it. i was so pissed lol. ended up with a B- and got a 3.42 total GPA, so i'd love anything above a 3.7 this semester.

 

[Tblock1]

wow that thing with the paper reminds me of highschool I put like the wrong date and forgot one period.....got a 0 love it haha

 

[JDid23]

wow that thing with the paper reminds me of highschool I put like the wrong date and forgot one period.....got a 0 love it haha

haha fuking ridiculous...

Upper Body 2
DB Military- going to decrease back to 30 since it kinda hurt. might even do 25 for a few sets of 12.
20x10
35x8
35x8
35x8

BB Row
45x10
95x5
115x5
145x8
145x8
125x12
125x12

Flat DB Bench- focused on eccentric part of the motion... much harder than usual
40x8
65x8
60x8
50x ?

Chinups-- probably going to start weighted for lower reps
7
5
5

Cables- 3 sets

then did some light shrugs since my trap hurt from them last time, and some sets of tricep pushdowns and incline db curls..


just found out i am probably going up to vermont to stay with this guy my mom works for. i've never met him, but i've heard he's in ridiculous shape.. like he bikes from vermont to NY, so maybe i can pick up some things from him. I doubt he has a lot of barbells since my mom told me he only has a small gym, but he's into hiking and that kinda shit. I guess if i go, i'll have to make due with what they have. he is also in charge of this race called the spartan race, not sure if any of you have heard of it.