working on a new routine

[miked8c]

Sounds like some hippie hike nature walk T-Block would do.

 

[Tblock1]

Sounds like some hippie hike nature walk T-Block would do.

haha hiking in vermont does sound fun

 

[JDid23]

Sounds like some hippie hike nature walk T-Block would do.

lmao i was thinking the same shit!!

Lower Body 2

Squat
215x4---- annoying pain in left leg, so i switched to front squats
135x5
155x5
185x3

1 leg SLDL
30 lb DB x 7 (per leg)
50 lb DB x 7
50 lb DB x 7
60 lb DB x 7
- slow negative, much harder.

Bulgarian split squats
15 lb DBs x 8 (per leg)
15 lb DBs x 8
15 lb DBs x 8

finished off with calves, abs, and some light static holds with a mixed grip with 185 lbs. going to up that to 225 next workout. i'm also switching back squats to front squats from now on because back squats periodically fuck with my knees, and front squats also feel a lot more natural to me. going to switch front squat to leg press or lunges on DL day, probably lunges.

bench day tomorrow, can't wait!

 

[Tblock1]

ug I have an annoying leg pain too that has been stopping me from squatting.

What have you been doing for a warmup before squats?

Also I looked up spartan race that looks awesome! Will you be watching it then?

 

[JDid23]

ug I have an annoying leg pain too that has been stopping me from squatting.

What have you been doing for a warmup before squats?

Also I looked up spartan race that looks awesome! Will you be watching it then?

sucks, doesn't it?

i should be warming up more intensely, but all i currently do are a few sets of 4 count squats, leg swings, and some glute activation. how bout you?

i'm going to look up some more lower body warmup exercises soon.


i just checked out the spartan race, and it does seem pretty cool. I'm in absolutely shit shape compared to what i used to be in (lack of cardio does that to you), but i'd fucking love to give that a shot if the guy lets me.


i'm also going back to college 10 days early to give tours to incoming students. I initially thought this would be good for training because our school gym is really nice and i have unlimited meal swipes, but i just found out the cafeteria isn't going to be open. The only meal option i'll have is "GQ", which is mostly shitty, fried food.

Do you guys have any ideas as to what i should bring back to hold me over for the 10 days? I am sooooo fucking happy my new dorm has a kitchen in it (the one in my freshman dorm got trashed and people made weed brownies in it so i couldn't use that), so i'm going to be making eggs and oatmeal for breakfast everyday, and i'm gonna hit up the local farmers market to get some fruits/veggies. I'll probably grill 4-5 pieces of chicken twice throughout the 10 days so that i can just put it in the fridge (oh shit, haven't ordered a fridge yet!) without much work and it'll last me. i can also have shakes, almonds, and protein bars... do you guys have any other good ideas on food that's easy to make in bulk and put away for a few days and will still be good?

thanks everyone!

 

[JDid23]

Upper Body 1

Flat BB Bench
155x9
135x7 (2-4 second negatives)
115x7 (2-4 second negatives)

DB Row
40x8
55x10
60x10
65x8

Incline DB Bench
2 sets with 40 lbs, last set 1 arm with 30 lbs

Chinups
5
4
4
- starting weighted next time... didn't feel like doing a lot was starting to feel kinda sick so i took these easy

Superset front/lat raises (light) for 2 sets


finished off with supersetting CGBP with 95 lbs and tricep pushdowns, then some biceps. CGBP was light with 95 lbs, but got harder on the 2nd and 3rd sets.


Comments: Flat BB Bench felt strong today... was really happy with 155x9, and according to multiple 1 RM calculators, my 1RM is somewhere between 196-201, which at this point 3 weeks starting to bench and only 4 bench sessions, i am extremely happy with... only gonna get stronger. Also, i realized that i wasn't training for size in terms of the way i performed reps. I wasn't focusing on the eccentric portion of the lift and exploding up on the concentric portion of the lift, so today i decided to lower the weight and focus on that... and it felt good. I want to get to a size i'm happy with before starting 5/3/1 or 5x5 (probably 5/3/1).

 

[ExtraMile]

IMO 531 could work pretty well to get you to a size you're happy with, rather than waiting until you're that size and then doing the program...

But as you know diet will play a large part in determining how much size you gain and how lean you stay

 

[JDid23]

IMO 531 could work pretty well to get you to a size you're happy with, rather than waiting until you're that size and then doing the program...

But as you know diet will play a large part in determining how much size you gain and how lean you stay

yea bro i'm leaning towards doing 5/3/1.... but yeah, diet is the determinant for me. i weighed myself today before my workout and that was an hour and a half after eating eggs/oatmeal, and drinking a little bit of water... was 177, so i've lost 4-7 pounds since getting weighed in the beginning of the summer.

Lower Body 1
Deadlift
275x2
305x2
315x2
325x1
335x0 (GRIP)

- all sets were easy strength wise, but my grip fucking sucks. fuck what wendler said about "training economy" and heavy rows/shrugs helping grip, i need direct grip work to reach my full DL potential, so i did static holds and farmers walks today, and am also going to do them after my squat workouts. i doubt this is why my grip sucked today, but yesterday i was fucking around with a soccer ball for the first time in a while, and caught the ball between my legs. then, i tried to catch it between my feet, but i landed on the ball and fell. i would have smashed my head, but i put my hands out and fell on the pavement, so today i have a huge bruise on each hand. something to consider, but either way i need a better grip.


finished with bulgarians, hypers, calves, and abs. did grip work after everything

also, going to vermont soon to work for a week. I think i'm doing merchandising for this spartan race that's going down, and then helping with whatever they need to be done. should be fun, but hopefully they'll have some sort of gym for me to workout in or i'll be pissed. it's also unlikely i'll have any internet

 

[JDid23]

Upper Body 2

c

DB Military
Barbell x 8 (some pain, so i did DBs)
15x10
20x12
20x12
20x10

BB Row
45x10
95x5
115x4
155x8
155x8
135x10
135x10

Flat DB Bench
70 lb DBs x 8
60 lb DBs x 8 (very slow negative)
50 lb DBs x 8 (very slow negative)
then did 1 arm with 40s

Chinups
7
6
4

finished with cables, biceps, and triceps. My grip was way too fried to go shrugs.

comments: not bad, and it was nice to put up 70s for 8 solid reps. only a month ago i could barely get 60s for 10. couldn't sleep for 2 hours last night, so i went to bed around 2:30ish and woke up at 6:55. ate my whole grain cereal, a protein bar, and an apple on my walk to the gym. Since I'm going to vermont in an hour (was supposed to leave earlier) i had to force myself to get up and walk to the gym.

 

[Tblock1]

yeah I feel you on the grip strength. I used to do rock climbing all the time so grip was never an issue for me. Now that I dont climb much or do anything grip related I notice a huge difference the bar doesnt feel nearly as secure in my hands