working on a new routine

[Andalite]

Also, if you want to get a bigger Deadlift, you're gonna need to do a lot more than just one set. One set alone is nothing. I'm not a high volume guy - I'm an optimum volume guy. One set is not going to help you in the long run.

he doesnt only do one set, but he ramps up to a max set. Remember he is a beginner. Besides, in rippetoe's 3x5 and madcows 5x5 you only do 1 max set of deadlifts a week.

I'm not really a huge fan of either of those training programs and thats why I am impressed with his current routine which is a slight divergence.

I personally think Rippetoe's 3x5 and Madcow's 5x5 are stupid programs but the principle of linear periodization which they embrace is very good for a beginner.

 

[JDid23]

Thanks for the openness, guys.

I can't really make any suggestions because my sphere or relative "expertise" lies in strength training. So, I am only good to help people get stronger and it doesn't look like you want strength over aesthetics. So I might not be of much help.

What I can suggest though is that your Deadlifts need to be on Day 1 of your training. So basically, switch Day 1 and Day 3.

Also, if you want to get a bigger Deadlift, you're gonna need to do a lot more than just one set. One set alone is nothing. I'm not a high volume guy - I'm an optimum volume guy. One set is not going to help you in the long run. If you want help with a mini-cycle of increasing your deadlift, I can definitely guide you.

I also don't know how your form is or anything because you don't take any videos so I am kinda going into this blind in a way. In this digital age where everyone records everything on a videocam, having to describe some things in words can be hard, you know?

So yeah...let me know if you want a bigger Squat and Deadlift. I can help with that.

i don't necessarily have a "Day 1" and "Day 3", although it is set up that way. Regardless i lift 3 days a week (same routine each day.. tues, thurs, sun)

For deads, as EM said a lot of the major programs have 1 set of heavy deadlifts. Doing deads is really taxing, and 1 heavy set is a lot. I also do ramp up to my heaviest set, and once i hit 225 i'll think about adding a 4th set.

As far as form goes, i ask people in the gym (who are experienced, and lift a lot- usually adults who squat deep or deadlift) how i look, and i've only heard good things about my squat. The people seem like they are reliable as they squat a lot of weight, unlike the trainers there who tell people to squat to parallel.

I do know what you're saying about the form. I dropped my deadlift weight when i was doing double overhands to focus on my form, as i was rounding my back, and now everytime before deads i make sure my back is arched, shoulders are back, chest is up, and my ass is lower to the ground. I know how dangerous squats/deads can be if your form isn't good, and i don't have anything to video them with at the moment.

Who doesn't want to have a bigger deadlift and squat? I would love to hear what you have to say about it, but i do want to keep with my program until at least the end of the year before i change it up.

Thanks!

 

[Andalite]

Thats fine. I'm just here to cheer you on. If and when you want input, let me know

 

[ExtraMile]

I personally think Rippetoe's 3x5 and Madcow's 5x5 are stupid programs

why?

 

[JDid23]

i was thrilled with parts of my workout and disappointed with others

Bench
95x5 (warmup)
115x5 (warmup)- little hard)
125x4 (no spotter, could have pulled another one maybe)
130x3 (i had a spotter on the 2nd and 3rd rep- 2nd i maybe needed, 3rd i did, but i wish he didnt spot on #2)

Row
85x5 (warmup)
95x8
100x6
105x6
110x5

Pullover
20x10
25x10
35x10- PR-- GOAL FOR END OF YEAR REACHED!

CGBP
45x8 (warmup)
65x8 (warmup)
90x10- PR
95x8- PR

Abs
highest decline BW x 12.... leg raises x 10
highest decline BW x 8..... leg raises x 8

Lat Raises
12 lb DBs x 10-
15 lb DBs x 6 (hard)- PR


Comments: Pissed about bench. I think i am going to drop the 115 warmup set to 105, and progress from 125 next workout. The 115 seemed *a lot heavier* and it was even hard to warmup with. Maybe the bar was 50 pounds?? It seemed a bit wider than the one i was using for my rows.

Rows were awesome today- i now know why i love them, and i altered them by using a narrower grip (old one was way too wide) and i didn't go 90 degrees, but it was definitely bent over maybe 75 degrees. Felt like i needed 4 working sets instead of 3

Pullovers were ok- still hate them. I can 100% go heavier, but i felt a pain in my right tricep during them. I have no idea what it was, but i hate the feeling i get. If this pain goes away, i think i can get used to the pullovers. Anyone know anything about that?

CGBP was sick today-- really feeling it

Abs- didn't want to work them too hard. Just hate them, but i really did feel the leg raises like hell supersetted with the declines

Lat Raises- This exercise also feels weird. I had a weirdass pain in my left arm (near my bicep) while i did these with 15s.... didn't hurt, but it sort of like "cracked a little"- not in a bad way, but does anyone know what this is?

Thanks!

 

[evilknievil250r]

i jsut recently started the squats and milk program
i did
3x8 easy sets of squats
then 1x20 of squats
and the traditional circuit of chin ups, dips, and sit ups
i was reading up and some places suggested doing every thing the same except after the 20 reps do a body part
like:

Monday-after squats do a chest workout
wednesday-after squats do a back workout
friday-after squats do a arm workout

from experience what would be more beneficial the circuit, or bodypart training?
advice appreciated

 

[JDid23]

i jsut recently started the squats and milk program
i did
3x8 easy sets of squats
then 1x20 of squats
and the traditional circuit of chin ups, dips, and sit ups
i was reading up and some places suggested doing every thing the same except after the 20 reps do a body part
like:

Monday-after squats do a chest workout
wednesday-after squats do a back workout
friday-after squats do a arm workout

from experience what would be more beneficial the circuit, or bodypart training?
advice appreciated

hey bro.. im flattered that you'd ask me for advice, but i am still a beginner

How far into your training are you? If you're a beginner, i don't think doing 20 rep squats 3 times a week would be as good for you. You want to focus on bringing up your squat numbers before you're doing 20 reppers so you'd be able to use a substantial weight for them.

Squatting 3 times a week is good, as it helps you get your form down. Just be sure not to put on too much weight so it's sacrificing your form. Make sure your ass is out, chest is up, head is up, back isn't rounding, heels are on the ground and you're pushing through your heels for momentum during each rep.

20 rep squat program is good and i think that Joe D likes it a lot, but imo Rippetoes would be ideal for a beginner. But yeah, how long have you been lifting and what are your numbers? I wouldn't have an "arm day" if you're still getting into the swing of things. Focus on the real compound lifts like squats, deads, bench, oh press, rows, dips, chins

Good luck!

 

[evilknievil250r]

hey bro.. im flattered that you'd ask me for advice, but i am still a beginner

How far into your training are you? If you're a beginner, i don't think doing 20 rep squats 3 times a week would be as good for you. You want to focus on bringing up your squat numbers before you're doing 20 reppers so you'd be able to use a substantial weight for them.

Squatting 3 times a week is good, as it helps you get your form down. Just be sure not to put on too much weight so it's sacrificing your form. Make sure your ass is out, chest is up, head is up, back isn't rounding, heels are on the ground and you're pushing through your heels for momentum during each rep.

20 rep squat program is good and i think that Joe D likes it a lot, but imo Rippetoes would be ideal for a beginner. But yeah, how long have you been lifting and what are your numbers? I wouldn't have an "arm day" if you're still getting into the swing of things. Focus on the real compound lifts like squats, deads, bench, oh press, rows, dips, chins

Good luck!

ive been lifting for a few years but only seriuosly go into it recently
i did the 5x5 for awhile and went up about 40lbs or more on everything
i wasnot working hard enough in the beginning but the 5x5 makes you see gains
i was reading up and was intrigued by the squats and milk and wanted to try it
and thats why i was asking because i love my compound lifts and feel almsot as is im cheating if theyre not performed, i wanted to customize this workout to see the same gains byut still have those lifts

 

[JDid23]

ive been lifting for a few years but only seriuosly go into it recently
i did the 5x5 for awhile and went up about 40lbs or more on everything
i wasnot working hard enough in the beginning but the 5x5 makes you see gains
i was reading up and was intrigued by the squats and milk and wanted to try it
and thats why i was asking because i love my compound lifts and feel almsot as is im cheating if theyre not performed, i wanted to customize this workout to see the same gains byut still have those lifts

nice gains dude ^^ i haven't even reached that stage yet but i can't wait until i do lol. There is a program with squats and milk i know that Joe d likes it a lot- maybe shoot him a PM if you have any questions on it....
I made this routine with the help of ExtraMile-- but so far i've seen good gains on it (providing that i only lifted for 2 1/2 months before it and there was a 3 month stopping of it becuase of soccer).

 

[evilknievil250r]

nice gains dude ^^ i haven't even reached that stage yet but i can't wait until i do lol. There is a program with squats and milk i know that Joe d likes it a lot- maybe shoot him a PM if you have any questions on it....
I made this routine with the help of ExtraMile-- but so far i've seen good gains on it (providing that i only lifted for 2 1/2 months before it and there was a 3 month stopping of it becuase of soccer).

yea dude i know what you mean im obsessed with liftin but i run track and it kind of messes with each other
i noticed though that the 5x5 is not very time consuming and since i had track 5 times a week the 5x5 mixed in there wasnt too much on me and i still saw gains...just a thoguht