working on a new routine

[Tblock1]

yep, thanks. Besides Im just going from my training experiences and what I have learnt from this site and i have never even heard of 'ground up strength' so I dont know the philsophy or training style of it.

My bet goes that EM will be stronger than you andalite by the time he's your age. That looks like a good program for strength that you mentioned but it is definitely not for jdid23. It's for someone who is a little more advanced than jdid23. And I think you are wrong about the exercises extra mile listed, they are some of the best exercises for size and strength. Stick with the essentials!!!! You started a lot of hostility too, EM just asked a question and you got all hostile to him. Relax!

 

[JDid23]

wasn't a great workout today

Deadlift- fuck!
135x6 (warmup)
155x4 (warmup)
215x2
195x4
200x2

DB Lunges- will mention why i did 20s
35 lb DBs x 14- PR
20 lb DBs x 16

Dips (deep)
9- widest grip
6- closest grip
3- middle grip

DB Curls
25 lbs x 6- PR
20 lbs x 6ish

Seated Calves
25 lbs x 12
35 lbs x 12
45 lbs x 10
20 lbs x 15

Incline DB Bench
40s x 8
45s x 4- PR


Comments: Want to start off by saying my day was a bit different today.. My friend and I planned a race after school like a month ago during soccer season, and we raced today after school. He was "favored", but i still won- 100 yard sprint. Not sure if this has anything to do with it (doubt it) but i know i shouldn't have done it and it wasn't a great workout. Anyways... Oh, i almost forgot- i also gave blood yesterday about 28 hours before my workout. Not sure if this might have decreased my lifts or not let me lift as much?

Deadlift was a huge let down. i might have been able to get 215x3 but not without sacrificing my form. Then, i wanted to see how heavy 195 and 200 lbs felt compared to the 215, and it wasn't nearly as heavy as 215... Maybe i'll give the 215 another shot or drop to 210 for next workout as 205x6 was manageable for me.

DB Lunges... 35s x 14 was solid. I might have been able to do 6 more, but historically, my groin has been shit and i felt it in my groin a bit. Therefore, i went to 20s to see if i felt it, and it hurt a little bit. Will stretch it more before lunges next time (longer than today).

Dips were great. Hopefully going to hit 10 next workout!

Calves- fuck these are hard. I kind of felt myself using some quads on 2nd and 3rd set, so i dropped to 20 lbs and used all calf. However, the motion in all reps was very controlled.

Incline DB- wtf!?!?!? I got 40s x 8 last time on my 2nd set after 35s, and today i barely barely hit 8 reps with it. I didn't want to do 40s again because it would have felt like shit, so i did 45s x 4.


The more i think about it, the more i think it might have been the sprint.. I hyped myself up for it so much, that i don't think i had too much left in the tank for deads. I haven't run in at least a month. or maybe giving blood.

 

[ExtraMile]

wasn't a great workout today

Deadlift- fuck!
135x6 (warmup)
155x4 (warmup)
215x2
195x4
200x2

DB Lunges- will mention why i did 20s
35 lb DBs x 14- PR
20 lb DBs x 16

Dips (deep)
9- widest grip
6- closest grip
3- middle grip

DB Curls
25 lbs x 6- PR
20 lbs x 6ish

Seated Calves
25 lbs x 12
35 lbs x 12
45 lbs x 10
20 lbs x 15

Incline DB Bench
40s x 8
45s x 4- PR


Comments: Want to start off by saying my day was a bit different today.. My friend and I planned a race after school like a month ago during soccer season, and we raced today after school. He was "favored", but i still won- 100 yard sprint. Not sure if this has anything to do with it (doubt it) but i know i shouldn't have done it and it wasn't a great workout. Anyways... Oh, i almost forgot- i also gave blood yesterday about 28 hours before my workout. Not sure if this might have decreased my lifts or not let me lift as much?

Deadlift was a huge let down. i might have been able to get 215x3 but not without sacrificing my form. Then, i wanted to see how heavy 195 and 200 lbs felt compared to the 215, and it wasn't nearly as heavy as 215... Maybe i'll give the 215 another shot or drop to 210 for next workout as 205x6 was manageable for me.

DB Lunges... 35s x 14 was solid. I might have been able to do 6 more, but historically, my groin has been shit and i felt it in my groin a bit. Therefore, i went to 20s to see if i felt it, and it hurt a little bit. Will stretch it more before lunges next time (longer than today).

Dips were great. Hopefully going to hit 10 next workout!

Calves- fuck these are hard. I kind of felt myself using some quads on 2nd and 3rd set, so i dropped to 20 lbs and used all calf. However, the motion in all reps was very controlled.

Incline DB- wtf!?!?!? I got 40s x 8 last time on my 2nd set after 35s, and today i barely barely hit 8 reps with it. I didn't want to do 40s again because it would have felt like shit, so i did 45s x 4.


The more i think about it, the more i think it might have been the sprint.. I hyped myself up for it so much, that i don't think i had too much left in the tank for deads. I haven't run in at least a month. or maybe giving blood.

the sprint, bro your a sports player and your obviously a fairly good sprinter otherwise someoen wouldnt have challenged you. I think the reason your workout was slightly weaker could have been several things

1. you gave blood yesterday
2. you were thinking beforehand that giving blood would effect the workout
3. you may have been tired
4. your diet may have been differant today

could have been a number of the above.

but bro your complaining even though u set pr's?! look at it that way and you have gotten stronger since a week ago, so you have made progress! it looked like a good workout to me dont let the deads bother you!

 

[Andalite]

We all have bad workouts from time to time. You showed great ability to think on your feet by not hitting a larger Deadlift and compromise on your form. Good for you. I am sure your next workout will rock. Good luck!

 

[JDid23]

We all have bad workouts from time to time. You showed great ability to think on your feet by not hitting a larger Deadlift and compromise on your form. Good for you. I am sure your next workout will rock. Good luck!

yeah man true.. thanks

i think the goals i already met were set too easy because i didn't know my potential for them, but the ones that i haven't set were good. here's what i have so far and what i've set.

Day 1- will hopefully meet the OHP goal on sunday and chins idk but i want to hit 6


Squat- 175x5--- 11/22- 175x6
OH Press 85x5-
Chinups 3 sets of sub failure— 6
Standing Calves 6 sets of 8-30-
Hypers 2x10-15- Nothing.

Day 2- Bench will be hard to meet by the end of the year.. rows should be ok! will have to see if i continue to feel a slight pull in my left arm during lat raises

BB Bench- 135x5
BB Row- 115x6-8
DB Pullover -35x10-15… 35x10- 12/1
CGBP 85x8-12—11/24- 85x12 (small spot on last)
Abs
Lat Raises- 15x8-12

Day 3- deads will be hard as will curls. Incline i can definitely meet in a few workout and same with dips.

Deadlift- 225x6
Walking Lunges- 30x15-20--- 11/27- 30x20
Dips- 10
Seated Calves- Keep adding weight
Alt DB Curls- 25x10
Incline DB- 45x8-10

 

[Andalite]

Congrats on the goals you've achieved so far. Tres impressive. Good luck with the remaining ones. In due time you'll nail those lifts and more.

 

[JDid23]

Congrats on the goals you've achieved so far. Tres impressive. Good luck with the remaining ones. In due time you'll nail those lifts and more.

thanks bro.. i was mad sore yesterday, and i am pretty sore today. I think it was from giving blood because i haven't been this sore since my 2nd workout session. Hopefully will be ready to kill it tomorrow

 

[Andalite]

Do some foam rolling and deep tissue massage. It'll help. I dunno if you have a foam roller though. If you don't have one, then go with mobility drills done lightly at home. You'll feel a LOT better tomorrow.

 

[ExtraMile]

you can use a tenis ball in place of a foam roller

 

[Andalite]

^^^ Very true.