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working on a new routine

SaiBoT said:
I think there's no need for that just go straight into the 5x5, or if you really wanna do that one before do 3x5 for Squats, Bench, Rows and OHP 1x5 for Deads, 3x3 Power Cleans, 3x max Dips and Chins.
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yeah thx i think i'll try that out before..

i just don't want to go into the 5x5 right away, squatting every workout without at least getting used to it again
 
it's about that time again..

besides the fact that about 25% (including me) of the seniors in my school are sick, i am 100% ready to start lifting again.

I am going to start with a workout basically with the compound lifts + calf raises and bicep curls to get my lifts up, then go into more of a split.

To start (mostly working sets.. hopefully upping weight each workout)


Day 1
Squat- 2x5-8
Row- 2x5-8
OH Press- 2x5-8
Bicep Curls- 3 sets
Dips- 3 sets

Day 2
Squat (lighter)- 2 sets
Deadlift- 1 set (heavy + work up to it)
Bench- 2x5-8
Calf Raises- 3 sets
Chins- 3 sets




then, once my lifts are at a point where i am somewhat satisfied, i'll try the split that i made with EM's assistance; something like......


Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15

Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12

Day 3
Light(er) Squats- 1x8-12
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)
 
fuck it.. not gonna be a pussy and just start out with this routine tomorrow if i am feeling better than i am today!!!

Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15

Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12

Day 3
Light(er) Squats- 1x8-12
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)
 
It's amazing how this thread as more than 200 posts, over 2500 views and still you didn't make up your mind and you haven't made any solid progress, what are you waiting for exactly?
 
SaiBoT said:
It's amazing how this thread as more than 200 posts, over 2500 views and still you didn't make up your mind and you haven't made any solid progress, what are you waiting for exactly?
Click to expand...

soccer is over.........

i didn't want to lift during the season because i had to apply to colleges, keep my grades up, and play soccer 2-3 hours a day and our coach didn't let us know when practices were until literally that morning.

and that was 2 1/2 months of absolutely nothing :(

now i am ready to start lifting though.

what you think of that routine?
 
felt great to be back in the gym....... however, it didn't feel great to feel like my lifts were all shit :(

Squat- I was working in with a guy who was doing crazy shit. he went from 405x10 to 225x15 and did about 10 sets all together. I asked him to watch my form, and he said that it was good and that he didn't see anything wrong with it.
95x8
135x6
135x6

OH Press- These pissed me the fuck off.. the 65x7 wasn't to failure, but it was damn close (same with the 60x5).. going to start with 60 next time. It's just annoying because i used to be able to do 90x5 :(
45x8
65x7
60x5

Lat pulldown- warmup for chins (20 lbs x 12)

Chinups- I didn't want to go to failure, but by my 3rd set i wasn't able to do any more.
3- could have done 1 more
3- maybe could have done another
1 (and a half)

Standing Calf Raises
50x13 (no pause @ bottom)
20x13 (2 second pause)
20x13 (3 second pause)
20x13 (2-3 second pause)
50x12 (3 second pause)

Hypers- omfg this was hillarious. There was a PT who was training 5 ladies all doing hypers. They must have been in their 60s or 70s, and when i asked them if i could please work in, they said "okay hun".. one of them even called me a cutie, so i got the fuck out of there ASAP.


Hopefully, i will be able to bring up my lifts 5 pounds each week. I will try to vary the reps i do more on calf raises, and i also don't think i am going to be going on Sunday's (usually like saturday cuz it's less crowded, but yesterday i had to see my family in NYC)

I know i didn't do 8 reps on the squat, but i just really wasn't feeling it and in the right mind set to lift today. That will change for next workout- can't wait to fucking hit the bench again.

oh and i am still getting over being a little bit sick, but i think the squats cured me.

My diet for today has been solid so far at least.

morning i had; 20 g protein bar, handful of almonds, glass of milk (i hate drinking milk more than anything), 2 bottles of water, a banana, and just had a protein shake after getting back from the gym... going to try to keep my protein intake high from now on.
 
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good, the muscles where i get mad doms is glutes, traps, hams and abs. Hams and abs easily stay sore for weeks sometimes. After squat day I always have sore as fuck hams and glutes for days, my quads are kinda tight then after 2 days or so the DOMS kicks in on my inner thigh.

gotta love trainin legs bro
 
yeah it's a pain in the ass lol...

going to deadlift tomorrow :)

what's weird about my deadlift is that i only went up to 200x6 (over/under grip) before stopping lifting, but was able to do 225x4 2 months later during gym. I am going to start with 185 and work myself back up 10 lbs per workout im thinking

oh im a moron..

benching tomorrow :)
 
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some parts of today's workout went real well and others not as well

Bench- was really upset with this.. But i guess it had to go down a decent amount. First time benching in a damn long time.
85x8
95x8
105x6 (could have done another, but i didn't want to risk it because i didn't have a spotter)

Row- Was pretty happy with these. When i stopped doing rows, i was at like 110x8, but i wasn't bent over all the way (was doing more of a yates row) anyways..
85x8
90x8 (little back on the last few reps)
95x6 (little back on the last 2 reps)

DB Pullover- First time ever doing these. I remembered to breathe more on like the 8th or 9th rep on my first set, and then it seemed easier.
15 lb DB x 15
20 lb DB x 15 (kinda hard at the end)- PR
25 lb DB x 10 (hard for the last few reps)- PR

CG Bench Press- i am liking this exercise.. first time doing these too. Even though it felt really hard, the weight was so low that i was able to bring it up even when i was pretty tired. Oh yeah, there was also a little fucking kid who was Incline BBing 85 pounds, but was only able to do 2 reps without the bar falling on him and he was standing right in front of me during these as if to act all big and tough lol.
45x12 (my hands were too close together to the point where i could barely touch my chest lol)
55x12
60x10 (was aiming for 8)- PR

Abs (Weighted Declines)- They were on the 2nd highest decline (there are 4 or 5 of them).. the highest is like ridiculous. I wanted to superset weighted declines with leg raises, but my legs still hurt from last workout. I did.
BW x 8
8 pound med ball x 8 (on my chest)
8 pound med ball behind head (3-5 reps) and was able to finish the rest without the med ball to 8.

Going to work abs much harder next time, and hopefully superset them with leg raises.

DB Lat Raises- I had some extra time and i love this exercise :) Was also happy with them today.
8 lb DBs x 12
10 lb DBs x 10


Comments (figure i'll have this now): It's nice to be back in the gym. Saw an old friend as well as my friends really hot sister. There was some girl prob in her 30s who looked hot when she came in (saw her in between sets) and then when i went to get a drink of water later on, i smelled something so foul, that i wanted to cut off all circulation to my nose. That fucking lady dressed like a slut so everyone can walk by and check out her ass while on the tredmill, just to be let down when they take a wiff of her.

As far as the lifting went, I definitely want to bring my bench up more. I am pretty happy with rows, and will continue to try the pullovers. However, i don't want to progress in weight with pullovers each workout. Next time, i think i am going to try 2 sets with the 15 pound DB and try to really feel the stretch. CGBP was fun, and i definitely have to work abs harder next time. My quads also hurt when i lifted up the barbell to do the rows, which i wasn't too happy about. Hopefully with some more stretching, my legs will be ready for deads, seated calves, and DB Lunges

Thanks again EM ^^

I think i am going to enjoy this routine
 
pretty good workout today i guess..

Deadlift-- harder than it used to be coming back deadlifting for the first time
135x8 (double over)
155x6 (3 of each over/under)
185x6 (3 of each over/under)

Walking DB Lunges- even when i did these in the off season for soccer, i didn't have enough will power to get 20 lunges with 20 lb DBs because of my grip and also the fact i was a pussy. Felt great when it hurt after the 10th and i kept going for 10 more
15 lb DBs x 20
20 lb DBs x 20- PR

Dips- My whole upper body is so sore.. only did 2 sets instead of 3 and they weren't great either. went full ROM though and was burnt after the 2nd
6 (wide grip)
5 (narrow grip)

Alt. DB Curls
15 lbs x 10 (per arm)- no swing
20 lbs x 10 (per arm)- no swing- PR (i think)
25 lbs x 2 (per arm)- no swing on left, little swing on2nd for my right, but i couldn't do any more

Seated Calves- First time ever doing these. I feel like it's harder to go slow and controlled so i was kind of all over the place. at times and controlled at times. Going to be more consistently controlled next time. Felt the burn on these more than standing. Also different because with standing i put weight on each side.. seated is just weight for the whole thing. Anyways
25 lbs x 15
35 lbs x 20
50 lbs x 15- PR

Incline DB Bench
25x12
30x9 (9th was hard)


My whole body is pretty sore besides my legs, which will be mad sore tomorrow i think. Was happy to finally do deads though. I hate KFC and had a soda (i never drink soda) before my workout along with a protein bar and some water, so i felt a little sick after my deads. Was all good though cuz that's what i was aiming for.
 
JDid23 said:
pretty good workout today i guess..

Deadlift-- harder than it used to be coming back deadlifting for the first time
135x8 (double over)
155x6 (3 of each over/under)
185x6 (3 of each over/under)

Walking DB Lunges- even when i did these in the off season for soccer, i didn't have enough will power to get 20 lunges with 20 lb DBs because of my grip and also the fact i was a pussy. Felt great when it hurt after the 10th and i kept going for 10 more
15 lb DBs x 20
20 lb DBs x 20- PR

Dips- My whole upper body is so sore.. only did 2 sets instead of 3 and they weren't great either. went full ROM though and was burnt after the 2nd
6 (wide grip)
5 (narrow grip)

Alt. DB Curls
15 lbs x 10 (per arm)- no swing
20 lbs x 10 (per arm)- no swing- PR (i think)
25 lbs x 2 (per arm)- no swing on left, little swing on2nd for my right, but i couldn't do any more

Seated Calves- First time ever doing these. I feel like it's harder to go slow and controlled so i was kind of all over the place. at times and controlled at times. Going to be more consistently controlled next time. Felt the burn on these more than standing. Also different because with standing i put weight on each side.. seated is just weight for the whole thing. Anyways
25 lbs x 15
35 lbs x 20
50 lbs x 15- PR

Incline DB Bench
25x12
30x9 (9th was hard)


My whole body is pretty sore besides my legs, which will be mad sore tomorrow i think. Was happy to finally do deads though. I hate KFC and had a soda (i never drink soda) before my workout along with a protein bar and some water, so i felt a little sick after my deads. Was all good though cuz that's what i was aiming for.
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nice bro, just a few quick things

those lunges is that reps per leg?

I would say just use one grip for your heavy set of deads dont let go of the bar, if your bothered alternate each week

Yeah alot of people find seated calves burns more and I find it hard to do the negative controlled too

Just do a medium grip for your dips man, I use like a 22inch grip or there abouts

Bet it feels good to be setting PR's again!
 
ExtraMile said:
nice bro, just a few quick things

those lunges is that reps per leg?

I would say just use one grip for your heavy set of deads dont let go of the bar, if your bothered alternate each week

Yeah alot of people find seated calves burns more and I find it hard to do the negative controlled too

Just do a medium grip for your dips man, I use like a 22inch grip or there abouts

Bet it feels good to be setting PR's again!
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lunges were just 20 lunges.. 10 per leg

for the deads, i am kind of OCD with that shit which is why i do 3 of each alternate lol

yeah the calves are definitely true.. I can control it better and will control it better next time

yeah it feels good to set PRs again... even if it is in lifts that i have never done before haha :)
 
i guess i'll make some goals that i want to set my 2010.. i will be performing each workout once a week, so that gives me about 6-7 more times of each workout to meet my goal.

Day 1
Squat- Current- 135x6- Best- 185x5- Goal- 175x6-8
OH Press 2x5-8- Current- 65x7-Best-80x8/90x5- Goal- 85x5
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--Current- 3- Best-6- Goal- 5
Standing Calves 6 sets of 8-30-
Hypers 2x10-15- Nothing.

Day 2
BB Bench 2x5-8- Current- 105x6- Best- 135x6- Goal- 135x5
BB Row 3x5-8- Current- 95x6- Best- 110x8- Goal- 115x6-8
DB Pullover 3x10-15- Current- 20x15- Goal- 35x12-15
CGBP 2x8-12- Current- 60x10- Goal- 85x8-12
Abs
Lat Raises 2x8-12- Current- 10x10- Goal- 15x8-12

Day 3
Deadlift work up to a set of 6- Current-185x6- Best-225x4-Goal- 225x6
Walking Lunges 2x20- Current-20x20- Goal- 30x15-20
Dips 3 sets of sub failure-Current-6-Best-10ish-Goal-10
Seated Calves- Keep adding weight
Alt DB Curls- Current- 20x10(per arm)-Goal- 25x10
Incline DB 2x8-12- Current-30x9- Best- 40x6ish?- Goal- 45x8-10

Hopefully, i will be able to meet most of these goals by the end of 2009. I think that some will be harder than others, but it would be fucking awesome to meet all of them. I have only had one session of each day since coming back from a 3 month break (only worked out for 2 1/2 months before that) and am hoping to steadily increase my lifts from now on on a weekly basis.
 
Squat
95x5 (warmup)
135x8
155x5

OH Press
45x7 (warmup)
60x8 (hard)
65x8 (hard)

Calf Raises
20 x 15 (no holds)
40 x 15 (2-3 second hold at top and bottom)
50x15 (no holds)
50x10 (hold at bottom)
90x12 (no holds)- PR
90x10 (hold at bottom for a little)

Light lat pulldown (warmup for chins)- 20 lbs x 12

Chinups
4- full ROM
2- full ROM
3- half ROM

Hypers- the hypers thing is so fucked up. I couldn't adjust it at all and neither could the trainer who tried to help me with it. Thinking i am going to get rid of these and add planks or something. I don't want to clusterfuck, but since it's only hypers i think it's okay
1x10


Comments: Was happy to get my squat up 20 pounds and think i am definitely going to reach my goal of 175x5. The OH Press was really hard today. 70 pounds might be a bit of a stretch to hit 8 reps, but i'll have to see. worked in squats with the same guy today who is a fuckin animal.
 
keep at it bro, inplace of hypers you could do one of the following, weighted abs, pullthroughs, GHR, ghetto GHR, maybe some stiff leg deadlifts or dumbell stiff legs but depends on your recovery, or you could give farmers walk a go that will work your grip, traps and core
 
Bench
45x10
105x8
110x6
115x5

Row-- is it ok to use a little back to help get it up?
95x8
100x8
105x4 (was burnt out)

DB Pullover
15x10
25x10
30x10- PR

CG Bench Press
45x10
60x10
65x12- PR
75x11- PR (went down for 12, but i failed and my spotter was talking so i struggled for 5 secs lol)

Abs (Superset)- leg raises are on the captains chair or w/e its called.
Highest Decline BW x 8........ Leg Raises x 8
2nd highest decline with 8 lb med ball x 8......... Leg Raises x 8
Highest Decline BW x 8 (8th was so hard)......... Leg Raises x 8

DB Lat Raises-
10 lbs x 12- PR
12 lbs x 8-10 (forget lol)- PR

Comments: Happy with my bench going up. I didn't have a spotter so i didn't want to push more on the 110 or 115. I think 3 working sets if i can do it is going to be good for me. I still want to know whether or not it's ok to cheat with a little back during rows because my right arm is like diff than my left so my left arm usually touches first and i need to use a little back for my right arm. CGBP i should be able to annihilate my set goal which was like 85x8.. At this point, most of my goals seem very realistic and i hope i can meet all of them!!
 
JDid23 said:
Bench
45x10
105x8
110x6
115x5

Row-- is it ok to use a little back to help get it up?
95x8
100x8
105x4 (was burnt out)

DB Pullover
15x10
25x10
30x10- PR

CG Bench Press
45x10
60x10
65x12- PR
75x11- PR (went down for 12, but i failed and my spotter was talking so i struggled for 5 secs lol)

Abs (Superset)- leg raises are on the captains chair or w/e its called.
Highest Decline BW x 8........ Leg Raises x 8
2nd highest decline with 8 lb med ball x 8......... Leg Raises x 8
Highest Decline BW x 8 (8th was so hard)......... Leg Raises x 8

DB Lat Raises-
10 lbs x 12- PR
12 lbs x 8-10 (forget lol)- PR

Comments: Happy with my bench going up. I didn't have a spotter so i didn't want to push more on the 110 or 115. I think 3 working sets if i can do it is going to be good for me. I still want to know whether or not it's ok to cheat with a little back during rows because my right arm is like diff than my left so my left arm usually touches first and i need to use a little back for my right arm. CGBP i should be able to annihilate my set goal which was like 85x8.. At this point, most of my goals seem very realistic and i hope i can meet all of them!!
Click to expand...

sick look at all those pr's already!! stay strict on the rows IMO and make your traps, lats and upper back do the work. You nearly caught me up on lateral raises lol
 
ExtraMile said:
sick look at all those pr's already!! stay strict on the rows IMO and make your traps, lats and upper back do the work. You nearly caught me up on lateral raises lol
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thx man

it was my second time doing pullovers and CGBP so of course i am going to PR :) but yeah i feel like my bench is going up quickly again.
 
Deadlift
135x6 or 7.. was talkin to another kid who wouldn't shutup
195x6 (3 of both over/under grip)

DB Lunges
20 lbs x 20
25 lbs x 20- PR- Hella Hard

Dips
Neutral Grip- 7
Wide Grip- 6
Close Grip- 4 (and half of one)

Alt DB Curls
15 lbs x 12 (per arm)
25 lbs x 5 (per arm)- PR (well tied for one i just checked back in my journal)
20 lbs x 5 (per arm)

Seated Calves
25 lbs x 15
35 lbs x 15 (it was this set where i realized there was something on the machine that i didn't take off that restricted my ROM lol)
35 lbs x 13
45 lbs x 12

Incline DB Bench
30 lbs x 12
35 lbs x 8

Comments: Pretty good workout. Deadlift went up 10 lbs from last workout, and i want to keep increasing it 10 lbs each week until i hit 225. Lunges were fucking hard. The first set was kind of hard (not nearly as hard as last time) and the second one i was breathing hard after 8-10 reps. Made sure i kept good form though. During the narrow grip on dips, my hand slipped because the fucking gravitron is shit.. some trainer talked to me about my routine and i thought she was going to offer to train me (woulda been the 3rd one), but she was just interested in how teens workout and stuff. DB Curls the 25 lbs is much harder than the 20 lbs- fuckin harder. Calves were ok and i was more in control, and i can feel my Incline DB Bench going up a lot.
 
dammm... just looked at myself in the mirror and i am guessing it's more noob gains, but i've seen crazy progress in the last 2 weeks especially in my back. Probably since i lifted for 2 1/2 months and took a 3 month break, coming back now is my prime time for great noob gains- little muscle memory and i haven't lifted in a while and it's (for me) still substantial weight.

also looked over my PRs and i think besides possibly OH Press i will hit all of them. Bench might be hard too

actually fuck it i am going to force myself to hit all of them, and bench shouldn't be too hard!
 
was happy with my workout today

Squat
95x5 (warmup)
155x8
175x6---- GOAL BY END OF THE YEAR REACHED!!

OH Press
45x5 (warmup)
70x8
75x7

Calf Raises
50x12 (pauses at top/bottom)
50x20 (speed)- PR (reps)
70x10 (pauses at top/bottom)
70x16 (speed)- PR (reps)
90x8 (pauses at top/bottom)
90x12 (speed)- PR

Light Lat Pulldown (warmup for chins)
27.5 x 8

Chinups
5
3
2

Planks
52 secs (had to leave)


Comments: was really satisfied with today's workout.. my squats have gone from 135x6 to 155x5 to 175x6 in the last 3 weeks without sacrificing my form. I went down a lot on my 175x6 set and had to really struggle on the last 2 reps. also the fact i was struggling with 135x6 two weeks ago and 155x5 last week and i got 155x8 pretty easily today means im adapting quickly to squats again. Going to keep with 175 next workout and maybe move up to 185 (where i left off after my quad injury from soccer)... OH Press was great. I struggled on 60x8/65x7 last workout and thought 85x5 by the end of the year would be hard, but getting 70x8 and 75x7 today felt awesome (80x8 is my PR) and i know i'll hit my PR. thought i'd try something new with calf raises and it was really hard!!!! Chins i managed to get 5.. didn't pause at the bottom but i did go full ROM. i had to leave after planks, and the hypers thing is still f'd up at my gym.
 
ok workout today..

started with rows because there were 3 people working in benching

Row
65x8 (warmup)
100x8
105x6 (had to use some back on the last few reps)
95x6 (with perfect form until last rep)

Bench
95x8 (warmup- easy)
115x8
125x7 (small spot on last rep)

Pullover
20x10
25x10
35x6 (will talk about this in comments.. could have done more)- PR-

CGBP
45x8 (warmup)
75x11
85x12 (small spot on last rep)- PR- GOAL FOR END OF YEAR MET

Abs- Superset weighted declines with leg raises (elbow supported)- highest as i could go on leg raises as possible
highest decline BW x 8....... leg raises x 10
highest decline with 8 lb medicine ball x 8..... leg raises x 10
highest decline with 25 lb weight x 7- PR (weight)..... leg raises x 7

Comments: Rows were okay.. i think i might be stalling at the 105. I don't know why but it's really hard because my left arm goes up before my right arm all the time. Just my genetics for arms, like when i do lat raises i notice how differently my arms are shaped. Bench was good- happy to go up 10 pounds. for pullovers, the DBs in my gym they use weights (already on there) so the 35 pound one for some reason was 3 ten pound weights and two 2.5 pounders. Therefore, it was mad hard to keep my grip on it because i don't have huge hands. Next time, i am going to use the other DBs for 35 pounds (only 1 weight) and hopefully i won't slip.. CGBP was good today as i met my goal for the end of the year, and for abs, some really hot chick from my school was on the tredmill right by the declines, so when my shirt went up it was a bit embarassing haha.
 
Deadlift
135x5 double over
155x5 double over
205x6 (alternate 3x each)-- PR (for 6 reps, PR is 225x4)

DB Lunges
30 lb DBs x 20- PR-- GOAL FOR END OF YEAR REACHED!!
35 lb DBs x 8- PR (will mention in comments)

Dips (deep)
widest grip x 8
closest grip x 6
in between grip x 4

Alt DB Curls
20 lb DBs x 10 (per arm)
25 lb DBs x 4 (per arm)

Seated Calves (will mention in comments why so few)
25 lbs x 12 (slow)
25 lbs x 12 (fast)
35 lbs x 10 (slow)

Incline DB Press
35 lb DBs x 10- PR (previous is 8)
40 lb DBs x 8- PR


Comments- Next time i am going to use an over/under for warmups. Makes no sense to do double over for warmups and over/under for my working set. Grip was hard on the last 2 but i managed to get it up... As for lunges the 30 lbs felt great to get. Once i hit my 6th rep on the 35s, my forearms started to really hurt (i know i should have toughed it out but it almost felt like a strain).. 35 is probably a bit much so i am going to try to do 25s and 30s next time, then go up to 35s workout after next. Dips were solid, but my forearms hurt while doing these haha- i am going up a steady 1 dip each week. I feel like the biggest faggit ever doing curls so i guess that is good- i am going to try to use 25s next workout for my first set because it's real hard after the 20s. Incline DB Press is going up a steady 5 pounds each week per set, and hopefully going to keep this up!

oh yeah and for seated calves, the part of my leg like to the left of my left quad was hurting a lot after the 35s for some reason-- kind of like the muscle was tensing up. Didn't think it was worth continuing. I did stretch my calves a good amount btw- seen mad growth in them!!


my 3rd session of each workout is over after missing 3 months, and i am already starting to hit PRs for my lifts which i am real happy with. I wish i knew where i'd be if i were consistent instead of playing soccer, but as long as my lifts keep going up then fuck yeah! Oh, and no wonder my last workout felt incomplete- i forgot lat raises lol
 
JDid23 said:
Deadlift
135x5 double over
155x5 double over
205x6 (alternate 3x each)-- PR (for 6 reps, PR is 225x4)

DB Lunges
30 lb DBs x 20- PR-- GOAL FOR END OF YEAR REACHED!!
35 lb DBs x 8- PR (will mention in comments) forearm pain it's normal and good toughen up and do the same weight next time...

Dips (deep)
widest grip x 8
closest grip x 6
in between grip x 4

Alt DB Curls
20 lb DBs x 10 (per arm)
25 lb DBs x 4 (per arm) next time do 1-2 more reps once you hit 100lbs dumbells you won't look a fag...

Seated Calves (will mention in comments why so few)
25 lbs x 12 (slow)
25 lbs x 12 (fast)
35 lbs x 10 (slow) stretch your quads too before andin between sets (yes i said quads) and that pain will go away

Incline DB Press
35 lb DBs x 10- PR (previous is 8)
40 lb DBs x 8- PR


Comments- Next time i am going to use an over/under for warmups. Makes no sense to do double over for warmups and over/under for my working set. Grip was hard on the last 2 but i managed to get it up... As for lunges the 30 lbs felt great to get. Once i hit my 6th rep on the 35s, my forearms started to really hurt (i know i should have toughed it out but it almost felt like a strain).. 35 is probably a bit much so i am going to try to do 25s and 30s next time, then go up to 35s workout after next. Dips were solid, but my forearms hurt while doing these haha- i am going up a steady 1 dip each week. I feel like the biggest faggit ever doing curls so i guess that is good- i am going to try to use 25s next workout for my first set because it's real hard after the 20s. Incline DB Press is going up a steady 5 pounds each week per set, and hopefully going to keep this up!

oh yeah and for seated calves, the part of my leg like to the left of my left quad was hurting a lot after the 35s for some reason-- kind of like the muscle was tensing up. Didn't think it was worth continuing. I did stretch my calves a good amount btw- seen mad growth in them!!


my 3rd session of each workout is over after missing 3 months, and i am already starting to hit PRs for my lifts which i am real happy with. I wish i knew where i'd be if i were consistent instead of playing soccer, but as long as my lifts keep going up then fuck yeah! Oh, and no wonder my last workout felt incomplete- i forgot lat raises lol
Click to expand...

My comments are in red, basically kill that shit.
 
SaiBoT said:
My comments are in red, basically kill that shit.
Click to expand...

thanks man..

for curls you think i should start with 25s next time and use 20s for my 2nd set?

also, i stretched my quads a lot during the lunges, but thanks i'll try to stretch them more before seated calves too
 
JDid23 said:
thanks man..

for curls you think i should start with 25s next time and use 20s for my 2nd set?

also, i stretched my quads a lot during the lunges, but thanks i'll try to stretch them more before seated calves too
Click to expand...

For curl do the same thing but try to get more reps with 25s

What happens with calf training sometimes it's that when trying to get more reps we end up tensing the quads too much which is why all the surrounding area hurts in a bad way, by stretching the quads you will release that tension which in turn will allow you to focus on busting your calves... not your knees...
 
SaiBoT said:
For curl do the same thing but try to get more reps with 25s

What happens with calf training sometimes it's that when trying to get more reps we end up tensing the quads too much which is why all the surrounding area hurts in a bad way, by stretching the quads you will release that tension which in turn will allow you to focus on busting your calves... not your knees...
Click to expand...

this is like what I told him, although I find when trying to bust out the last reps its my hips than start to tense when doing seated calves, i guess they are trying to pull the thigh upwards to assist in raising the pad. It happens to me sometimes and I told jdid23 to try to concentrate on the mind-muscle and relaxe hips and legs and make the calves do the work.

maybe its the quad thing though...
 
JDid23 said:
i do try to get my hips involved in squats..... any suggestions on some stretches or how to work on them?
Click to expand...
Oh...I have LOTS of ideas on that.

Here's what you need to do.

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility
 
thanks dude ^^

i'll check em out now

just watched them-- some of them i am not going to do to avoid looking like a complete moron at the gym (lol) but for some of the others, should i do them right before my lifts, or is it okay to do them at home before i go to the gym- don't want to look like an idiot lying on the ground swinging my hips back and forth lol
 
JDid23 said:
thanks dude ^^

i'll check em out now

just watched them-- some of them i am not going to do to avoid looking like a complete moron at the gym (lol) but for some of the others, should i do them right before my lifts, or is it okay to do them at home before i go to the gym- don't want to look like an idiot lying on the ground swinging my hips back and forth lol
Click to expand...
I dunno why you'd look like a moron or why you'd even care what people think lol....don't you want to sling some heavy weights?

You do them as a warm-up before any lifting. Choose 8-10 exercises and do them. Some of then need to be static holds in which case you'll hold for 30 seconds and others need to be reps in which case you do 10-12 reps.

You basically need a minimum of 3 exercises directly for the hips (these will make you look like a "moron" as you put it, 3 exercises for glute activation, 1 exercises for knees and 1 for ankles.

Just so you understand the importance of these idiotic exercises:
1.) Eric Cressey and Mike Robertson have their trainees do these ALL the time. Now, if you don't know who these 2 coaches are, you have been living in a cave, my friend :D
2.) I do these exercises as my staple warm-up and I love the look on the faces of people when I hit a 385 "a2g" squat or a 455 Deadlift like last week. Or an overhead squat of 185.

Like I said: even the bozos on Elite FTS have now jumped on the hip mobility band wagon. You'd be silly to pass up on the opportunity when most people who are aspiring to lift heav(ier) weights are adding these exercises to their arsenal.
 
I am gonna go ahead and suggest some of the drills I think are less moronic looking and yet beneficial for you, alright?

Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

There you go. You think any of these is too goofy?
 
Thanks-- i'll give those a try next workout. I did one lying down for my hips and i did a few more

can't even remember if i did chins or calves first haha- i think calves though

Squat
95x5 (warmup)
135x5 (warmup)
175x5
185x3
135x5 (really form focused)

Overhead Press
45x5 (warmup)
80x6
85x4

Light Lat Pulldown (warmup for chins)
42.5 x 8 (was easy)

Chins- think the lat pulldown tired me out
3
3

Standing Calf Raises-- did these so the first set i'd do the reps very controlled, then i would stretch each calf for 10 seconds each, then go right into the next set with speed
50 x 12... 50 x 12
70 x 10... 70 x 10
90 x 8... 90 x 8

Weighted Declines (highest decline)
10 lbs x 10 (first few were behind head, then i cluster fucked it because i wasn't strong enough to keep it like that)
5 lbs x 5- slow and controlled, last rep was really hard and i couldn't do anymore so i just did 2 with my BW


Comments- Wasn't too satisfied with today's workout, but i wasn't too upset. I think that since my squat got to 185x5 in a month when i did rippetoes for about 2 months (and not even rippetoes cuz i did some clusterfucking) and i hurt my quad playing soccer, the fact that i continued with other lifts and wasn't squatting was bound to push my squat back. Going up 20 lbs per week was great, but i am going to drop to 155 next workout to focus more on form. By the 3rd rep of 185 pounds, my heels were forcing up, and my back was rounding a bit so i dropped 50 pounds to 135, and my ass almost touched the ground, and form was great. Long shit about squats today lol

OHP was ok.. going to do 80 lbs again next workout and aim for 7, then go for 85x5.. Going to skip lat pulldowns and hit chins right after calves next workout.. fuck weighted declines- going to use 5 pounds for my first set and use that until i can get 10 reps with it behind my head.

can't wait to fucking hit bench next workout!!!!!
 
Great work on the squats. Hey, I don't mean to pry, but is SaiBoT training you? Because if he is, then I don't want to step on anyone's toes.

What are your goals and what does your training look like?
 
Andalite said:
Great work on the squats. Hey, I don't mean to pry, but is SaiBoT training you? Because if he is, then I don't want to step on anyone's toes.

What are your goals and what does your training look like?
Click to expand...

no he's not training me lol... he does live about an hour and a half away from me though-- however, him and EM have been a big help to me since i've been here. Saibot helped me with a routine i did (would have been longer, but had soccer) and EM helped me with the current routine i am doing- i am very open to advice.

goals at the moment are: (and this is my routine)- i don't have anything specific i am training for. I enjoy lifting and the challenge it presents and do want to look stronger. For now, just increasing all of my lifts is more than sufficient. Thanks for your help bro!


Day 1
Squat- 175x5--- 11/22- 175x6
OH Press- 85x5
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure— 6
Standing Calves 6 sets of 8-30- trying different techniques out, wanna keep adding weight
Hypers 2x10-15- Nothing.--- (now weighted declines)

Day 2
BB Bench- 135x5
BB Row- 115x6-8
DB Pullover -35x12-15
CGBP 85x8-12—11/24- 85x12 (small spot on last)
Abs
Lat Raises- 15x8-12

Day 3
Deadlift- 225x6
Walking Lunges- 30x15-20--- 11/27- 30x20
Deep Dips- 10
Seated Calves- Keep adding weight
Alt DB Curls- 25x10
Incline DB- 45x8-10
 
i really like the routine actually. I don't follow a routine myself - I use a template of sorts.

I was wondering: would I be stepping out of line (or on someone's toes) if I make a few suggestions?
 
Andalite said:
i really like the routine actually. I don't follow a routine myself - I use a template of sorts.

I was wondering: would I be stepping out of line (or on someone's toes) if I make a few suggestions?
Click to expand...

nope dude-- suggestions are always welcome and appreciated :)

feel free
 
Andalite your suggestions look great and you are always welcome to share your thoughts bro!
 
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.
 
Andalite said:
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.QUOTE]

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.
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ExtraMile said:
Andalite said:
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.
Click to expand...

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.
Click to expand...
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.
 
Andalite said:
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.
Click to expand...

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!
 
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!
 
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
 
evilknievil250r said:
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
Click to expand...

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!
 
JDid23 said:
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!
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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
 
evilknievil250r said:
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
Click to expand...

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).
 
JDid23 said:
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).
Click to expand...
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
 
ExtraMile said:
why?
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Are you seriously asking me? If my response is going to actually change your opinion, then I'll honestly reply but if you're just asking me to waste journal space then I opt out of it. I'm not here to change your mindset about anything. If you ask me a question, and if you're sincere about it then I'll respond sincerely too.
 
Andalite said:
Are you seriously asking me? If my response is going to actually change your opinion, then I'll honestly reply but if you're just asking me to waste journal space then I opt out of it. I'm not here to change your mindset about anything. If you ask me a question, and if you're sincere about it then I'll respond sincerely too.
Click to expand...

i think he's seriously asking you lol..

also what did you have in mind when you were talking about good ways to bring up my squat/deadlift?? If you have any ways for bench also that'd be great! I am probably going to be switching up routines in about a month, so any ideas would be awesome

Does it involve doing a lot of singles? Just a guess because i remember seeing them a lot in your journal :)

Thanks.
 
JDid23 said:
i think he's seriously asking you lol..

also what did you have in mind when you were talking about good ways to bring up my squat/deadlift?? If you have any ways for bench also that'd be great! I am probably going to be switching up routines in about a month, so any ideas would be awesome

Does it involve doing a lot of singles? Just a guess because i remember seeing them a lot in your journal :)

Thanks.
Click to expand...

Actually, no. It would not involve a lot of singles. My training is different. As pointed out by ExtraMile above: you're a beginner. I wouldn't have you jump into singles and it's not like I do a lot of singles either. Before I actually answer your question, I'll go over my training just so you understand where I come from. I don't want to make this response very long because it will either make me look like a pompous jackass or it will bore the hell outta you.

I am 21 years old right now. I started lifting at 16 after 10th grade. I did the usual BB magazine routines...I then hopped on the Rippetoe bandwagon at the age of 18. I did 5x5 and Texas Method for a year and half. Did not end up with injury or anything. Then I goofed around for a while. Got many many shoulder dislocations over a year. Then injured my lower back. And then I was blessed to be nursed back to life to the guys from Ground Up Strength.

I've been training sincerely for strength since then. I dabble in a LOT of exercises most people who train for "strength" don't do. I do a shitload of Overhead Squats, Pistol Squats, Front Squats, Strict Standing Military Presses, Unilateral Military Presses, etc.

You mentioned me doing singles. I don't do singles always and there is a reason for them. So, I am currently lifting in the 400s for Deadlifts, right? Well, for 3 months I spent time "Consolidating" my strength within the range of 365-415. If you want to know more about Consolidation, check out this article: Strength Consolidation. Basically, what it entails is this:
There are 4 "phases" in all. Phase 1 is you taking 90% of your max, and you spend week 1 doing 10 singles. Then week 2 you do 8 doubles. Week 3 is 7 triples. So, you just took your 90% max and went from 10 sets of 1 rep to 7 sets of 3 reps. Thats pretty impressive right? Well, week 4 you do just 2 sets of max reps. Then, Phase 2 is basically 4 weeks which you spend taking that 90% max and doing 3 sets of whatever reps you can but you never ever hit failure. So you always leave something in the tank. Then, Phase 3 is you doing some quality volume where you do low reps - 3 to 1 usually and you have small increments. So, your 1 workout could be: 400x3, 410x3, 420x3, 430x2, 440x2, 450x1. Thats it. You focus on this for 2 weeks. Then Phase 4 is 3-4 weeks of singles. Week 1 you do 7-9 singles, Week 2 you do 4-5 singles, Week 3 you do 9-10 singles and Week 4 has 2-3 singles. In phase 4 you'll probably hit new weights and you won't get injured because you've gotten used to handling that heavy weight.

Is this confusing you? I hope not. This shouldn't matter right now but this is why I am doing singles. Come 3 weeks from now I'll be doing some solid rep work probably :)

Ok, so...this leads me to answering 2 questions:
1.) Why do I think Rippetoe/5x5 suck
2.) What ways can you improve your squat and deadlift. I'll make a separate post for that.
 
I have mentioned why I am not on the Rippetoe/5x5 stereotype bandwagon many times. I can't find the posts I've made before but I'll be fresh and voice my opinion out here.

To begin, let me discuss the principle behind 5x5/Rippetoe. These programs focus on linear periodization. Without getting into technical details, this means a trainee can keep adding 5 lbs to the bar every week at the minimum. Fine. Here is a list of reasons why I hate Rippetoe's program or 5x5 for that matter:

1.) These programs assume the only way to progress is to add weight to the bar. That is simply not true. You can "progress" through reps, sets, weight, rest intervals and quality of reps. If you want more info on this, check out this article: Strength Training with Single, Double, Triple Progression. Because of so many other ways to progress, I think only restricting yourself to adding weight is sub-par and far from ideal. Even for a beginner.

2.) Beginners need to learn lifts. Their progression doesn't need to be "planned". Each workout should be individually looked at and then depending on the trainees performance, progression should be suggested for the next session. Not everyone is the same and sometimes using the same weight but doing more sets or more reps is better at drilling the form down versus adding more weight simply because the required reps and sets were met. So the fundamental flaw is that every trainee is different - which is why form is never a black and white issue. You and me cannot have the same form for Deadlifts (for example). What we must adhere to is a set of guidelines: shoulders ahead of the bar, ass above level of knees and lower than the level of your head, don't squat the weight up, etc. These are all guidelines. Within these guidelines there are subtle differences and each of us is different in that - which is why your form on deadlifts will not be the same for every rep you do in your whole life. Your form will evolve and you will perfect your individual technique as you go along. So blanketing an entire exercise (particularly squats) is not correct.

3.) Rippetoe does not focus at ALL on mobility drills. This is one of my biggest pet peeves. When you have the whole fitness industry turning to mobility drills, foam rollers, etc...His programs lack any of that. It is assumed that trainees can squat deep. Most people cannot. They simply lack the mobility. Note: mobility is not the same thing as flexibility. Flexibility deals with the ability of a muscle to stretch or bend. Mobility deals with joints. That is why you find so many people having a "butt wink" while doing squats: they do not have the hip mobility to keep the spine erect the entire way. You have to work out these kinks before you start building a foundation, IMO.

4.) Lack of exercise variety. I think there are a LOT of exercises out there which beginners and all trainees should focus a LOT on. Front Squats, Overhead Squats, Core Training, Unilateral RDLs, Unilateral Presses, Pull-ups, etc. These "big bang" exercises are mostly negated - and some of them have an even bigger bang than Deadlifts and Squats and Bench Press. So I think the programs lack the flexibility of adding in some good exercises.

So this leads to a simple question: how would I train an absolute beginner? Well, the #1 agenda would be to make sure form is good - he is sticking to the guidelines for all exercises. Next, programming would be done on a week to week basis based on each individual workout. Most people workout 3x a week. I would not have the trainee follow a "program". I don't do "routines". I TRAIN. I use templates. So, the trainee's work would be laid out like this:

Monday: Lower Body Emphasis
Front Squats, Deadlifts, some form of rows, grip training and static core training

Wednesday: Upper Body Emphasis
Military Press, Pull-ups, some form a dumbbell press, some form of rows and a static core exercise thrown in and perhaps some bicep work if the trainee is over anxious about his/her guns

Friday: Full Body Training
Overhead Squat practice, Back Squats, Bench Press, some form of rows or pull-ups depending on which is weak point per say, and some static core training

This is a basic outline of what I'd have the trainee do. But the goal is that as the trainee improves, the template will evolve. I have one of my close friends who started lifting weights and wanted to drop weight from 265 lbs to 220 lbs and focus on strength. I had him do something very similar to this but as he got stronger, he couldn't handle heavy front squats and deadlifts on the same day, so he moved them to the full body day and eliminated the rows because he was already doing a lot of direct back work on the other days. These types of subtle changes come depending on the needs of the trainee and can't be written in stone.

I am by no means a hot shot or someone who thinks he knows everything. But, I do know some things which I have learnt from direct experience and from learning through the guys on Ground Up Strength. I know there are MUCH better ways to train a beginner other than Starting Strength or 5x5 type programs which are very narrow minded in their underlying principles.

If you want more info on this, check out the following articles..These articles aren't all written by GUS members. Most of them come from members of the Diesel Crew and Zach Evan-esh, Eric Cressey, Mike Robertson and Coach Jamie Hale who are all affiliates of GUS:

Ground Up Strength: The Honeymoon Period

Ground Up Strength: Teaching Versus Learning The Lifts

Ground Up Strength: Ignorance As A Form Of Progession- Revisited

Ground Up Strength: Deadlifts: Hips Too High, Too Low, or Juuuuuust Right

I hope I was able to answer your questions without coming across as a pompous self righteous asshole.
 
I forgot to add reason #5 why I don't like Rippetoe or his program. Injury Rate. The injury rate on trainees/beginners doing 5x5, Texas Method or Rippetoe's Starting Strength is unusually high. And whenever someone gets injured, all Rippetoe has to say is "suck it up. Shit happens." Shit does NOT happen. There is NO reason why a beginner or a trainee needs to get injured. It is a direct result of incorrect and improper programming. This is why simple adding weight to progress results in a compromise in form (at some point) and this leads to a development of bad habits in exercise execution and people end up getting hurt down the line. That is unacceptable IMO. We workout to be healthy, fit, strong and good looking. Nobody should be injured if it can be avoided or precautions can be taken.
 
that program looks really interesting.... to be honest, i don't know if it's something i'd enjoy doing in the near future, but maybe sometime down the road i'll check it out. I lift mainly because i love to lift and the challenge it presents me with... not to mention the obvious looks you attain from lifting :) i don't lift for anything specific besides enjoyment...

Interesting notes about rippetoes btw.
 
andalite, just skimmed through all of that info, but one part that stuck out to me is this:

"4.) Lack of exercise variety. I think there are a LOT of exercises out there which beginners and all trainees should focus a LOT on. Front Squats, Overhead Squats, Core Training, Unilateral RDLs, Unilateral Presses, Pull-ups, etc. These "big bang" exercises are mostly negated - and some of them have an even bigger bang than Deadlifts and Squats and Bench Press. So I think the programs lack the flexibility of adding in some good exercises."

now you probably havnt read that it is a popular choice to replace the light squats on wednesday of the intermediate 5x5 for front squats. It is also a popular thing to do that if your recovery is good enough add pullups onto the end of wednesdays workout because that only has a small amount of assistance exercises. Another thing you mensioned is core work, well on monday there are 2 weighted sets of hypers and 4 sets of weighted situps, then again on wednesday there is 3 sets of unweighted ab work, which personally I would choose hanging leg raise so the reps wouldnt be too high. That makes for 9 sets of core work per week, not including the work your abs and lower back get from squats, rows, deads, OHP and if you do bench like a powerlifter then your core is also worked with that.

unilateral RDL and presses and overhead squats are exercises which you need a good amount of balance for, and alot of people who arnt lifting for sports purposes wouldnt need to bring up their balance, and balance is needed anyway for deep squats and front squats if you do them. And if it was an athlete doing this program then Im sure his work outside of the gym like drills and plyo would work his balance anyway.

Finally you mensined not being able to vary the exercises, well you can swap OHP for incline, Rows for variations of the clean, you could do variations of the squat, like high box squat, normal box squats, low box squat, full squats, powerlifter squats, sumo stance squats, narrow stance squats etc and you cuold switch around some of the assistance stuff if you felt like it. The reason for the selection of exercises are quite simply they are the best exercises for size and strength and let you use alot of weight.

Squats, Deads, OHP/Incline, Rows/Cleans, Bench Press, Hypers, Situps, Pullups, Dips, BB Curl and Tricep Extension are the most basic exercises out there and make up alot of programs out there
 
^^^ But thats it. Not all those exercises you listed are the best for size OR strength. And even to get that size and/or strength you need to cover a lot of other factors.

I'm not going to argue with you about this because like you mentioned "andalite, just skimmed through all of that info" which is clearly a sign to me that I'm wasting my time. You're 15 years old and you know everything so good luck with your training.
 
hey guys lets not get too hostile in here lol..... can't wait to hit deads tomorrow :)-- also pumped for incline DB to try and hit 45s on my 2nd set..

just looked in the mirror and damn have i seen growth (especially in my upper and lower back)
 
Andalite said:
You're 15 years old and you know everything so good luck with your training.
Click to expand...

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.
 
ExtraMile said:
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.
Click to expand...

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!
 
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.
 
JDid23 said:
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.
Click to expand...

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!
 
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! :)
 
Andalite said:
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! :)
Click to expand...

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
 
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.
 
Andalite said:
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.
Click to expand...

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
 
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.
 
pretty great workout!!!

Squat- PR- Sets and reps!!- weight is coming soon (185x5)
95x5
115x5
135x5
160x5
180x5
135x5

Overhead Press
45x5 (warmup)
80x6
85x5- GOAL FOR END OF YEAR MET!!

Standing Calves- (all slow and controlled)
50x12
70x12
90x12- PR?
95x10- PR
100x10- PR

Chins- sub failure (could have done more on 1st and 2nd set, mayb 3rd)
4
3
2

Lat Pulldown- idk why, but i felt the urge to do it- same grip as chins
60 lbs x 5 (strict form, not too hard)- PR

- didn't feel like doing abs today as i have them tuesday.. hell, i didn't want to do anything after squats!


Comments: Was really happy about squats. My toes came up on my 2nd rep with 160, so i really focused after that and my form was pretty dam good- had a guy spotting me without me asking him to, and he said my form stayed good besides that one rep. Going to go for 185 next workout. OHP was solid- I got 80x6 last time too, and probably could have done more this time but i wanted to save up for my 85. Once i hit 80x8 (previous PR before starting to workout again) i'll go up to 85s for my first set and 90s for my second set. Standing Calves were solid- i want to add at least 5-10 pounds per workout on my last 2 sets. Chinups i could have done 5 on the first set i think (maybe even a 6th), so from now on i'll probably go to failure as i don't think doing 4 chinups is as benefical.
 
Andalite said:
You need to hit 3x6 on chins and 135x5 bench, right? Good luck! I am sure you'll nail them both.
Click to expand...

just 1 set of 6 on chins, and yeah 135x5 bench...

Thanks though- i hope you're right lol. If i hit bench and deads, i am confident that i can hit all of my goals.
 
I'm sure you will. Goal are meant to direct us in the right direction - you mustn't use negative reinforcement to progress. Don't fall into that trap because I've been there and done that. You want to lift for fun, right? So sit back, relax and have a good time. Thats why you're doing what you're doing.
 
Solid Workout! I can fucking taste a bench PR next workout or the workout after! Finally PRing in rows again.

Bench
45x5
75x5
95x5
130x6 (spot on 6th)
115x6 (could have done more, no spotter)

Row (small back movement on last rep on 110 and 115)- this is the same bar i thought might be 50 pounds last time, but there were no others available (thanks BB Curlers) so i didn't switch.
85x8
105x8
110x5
115x5- PR
95x8

DB Pullover- went lighter
20 lb DB x 10
25 lb DB x 10
30 lb DB x 10

CGBP
45x8
65x8
95x10- PR
100x10 (spot on 10th)- PR

Abs- Superset highest decline BW with leg raises (elbow supported). - wanted a 3rd set but i didn't have time and also had lat raises i wanted to try
8... 8
8.... 8

Lat Raises
12 lb DBs x 2 (comments)


Comments: Bench was pretty good today. Real happy with it and EM gave me some tips on form and i think they helped. Rows also felt good to hit a PR. Previous one was 110x7 (2 sets back to back). Pullovers didn't hurt as much in my right arm until i hit the last few reps on the 30s... Will try to see how 35s feel next workout. CGBP keeps going up, but on the 10th rep of 100 i really just couldn't lift it. Abs felt it during the leg raises like hell, and i feel really exposed during the declines becuase my shorts fall all the way to my chest haha- have to remind myself to wear compression shorts whenever i do abs. Lat Raises i felt that shit in my left arm so i am going to stop doing them for good.
 
if you like try some variation of rear delt flies instead of laterals. Reverse pec dec, bent over laterals, standing cable laterals, bent over 1 arm or one arm at a time lying face down on an incline bench. or just leave out that movement, your choice.
 
Great workout!

Deadlift
135x4
155x4
215x6- PR
185x4

DB Lunges
35 lb DBs x 20- PR
25 lb DBs x 10

Dips
9- PR- one of the first times i was in control of the dips without much body movement
6
4

Alt DB Curls
20 lb DBs x 8
15 lb DBs x 10

Seated Calves
25x12
35x10
45x12- PR
50x15- PR

Incline DB Bench
40 lb DBs x 10- PR
45 lb DBs x 8- PR-- GOAL FOR END OF YEAR SET!!!!!

7 PRs- PR

Comments: Was happy with deads. Definitely the blood that made me weak last time for only 215x2. Going to go for 220 next workout, and then hopefully hit 225 in 2 workouts for my end of the year goal. DB Lunges kill my grip like hell. I was barely holding on to the 35s by the end, and after that, my whole lower body felt like it was gonna fall off. By the 25s my grip was completely done. Dips were good- hopefully can get 10 next workout. Got more on my 2nd and 3rd set than i normally do though. Curls went to shit- my grip actually effected them- right arm sucks. Calves were good, and i was fucking thrilled with my incline DB.. last workout i only got 40 x 8 and 45 x 4..
 
Solid Workout.

Squat
95x5
135x5
155x5
185x5- tied old PR
135x8- PR

OH Press
45x5
85x6- PR
90x4- tied old PR

Standing Calves
50x12
70x12
90x12
105x12- PR
110x10- PR

Chinups
1 (some dumbass ran into me)- got right back into the 3
3
4
3

Ab Circuit- My friend who is playing D1 baseball wanted me to try it. said it killed.
15 BW crunches
10 pushups.. after each one u throw one up in the air (wtf lol)
15 BW reverse crunches.. holding a kettlebell to stabilize
20 russian twists with an 8 pound med ball. Touch to ground each time
12 situps with 8 pound med ball.. 1 rep = go down with med ball, come up throw it, and go down to regular situp.

Highest incline on tredmill- walked 1/2 a mile and i sweat my fucking ass off.


Comments: Felt good to squat 185x5 with good form.. Some guy was spotting me and feeling me up and shit and i felt kind of violated, but w/e i hit it and he's a good dude i see every week. the drop to 135x8 was fucking killer. OHP was solid- going to start with 90 pounds next workout and use 95 for my second set (really pumped). I am going to try to go up 5-10 pounds each workout for calves for 10-15 reps.. 110x10 was hard so i am going to do 110 and 115 for my 2 heavy sets next time. Chinups were more consistent so next time hopefully i'll hit 5. I use full ROM and good form on these and tried to feel it in my lats which i did. Ab circuit was ok lol.... Felt kind of gay working on abs with 2 other guys, but i prefer my declines supersetted with leg raises so i'll do that next time. Highest incline walking was soooooo hard- there were accidents all over so my parents wouldn't let me drive home until my dad got there so he could follow me and make sure i did okay. Am fine right now :)

Also, Andalite if you read this, i am just wondering if it's okay to do the dynamic stretching right b4 i go to the gym at home. Today, it took a little longer to get to the gym cuz the roads were shit, but normally like 4-6 minutes before hand would that make a difference as opposed to right before? I would imagine you'd say yes, but would be nice to get an answer- thanks
 
nice pr's! now you have equalled your previous ones its all uphill and new weights from here :evil:

not so sure about the spotter feelin u up though lmao
 
ExtraMile said:
nice pr's! now you have equalled your previous ones its all uphill and new weights from here :evil:

not so sure about the spotter feelin u up though lmao
Click to expand...

yeah man that's true... no looking back on my lifts now that all my PRs (besides bench, hopefully next workout will meet it) for the big lifts are either tied/broken, it's all going up now!! Have to say i am pretty pleased that after my 6th time squatting in a long time (only squat for 1 month before stopping) i am at 185x5, and OHPing 85 and 90 as opposed to 60 and 65 my first 2 workouts.

Only lift i might go back in are rows because i often use my back to help bring up the weight which i hate. It's not intentional, but my left/right arms are so damn different from each other and my left always touches first.

Once i hit all of my goals, i am going to make new ones- probably 225x5 squat, 155x5 bench, and i'll see on some others! Few more weeks for that though- fucking deads!
 
ExtraMile said:
if your squats continue to climb like they are you have a chance of catchin me up :worried:
Click to expand...

:) don't forget i am 2 years older than you man-- i actually thought about that lol but i try to compete with myself and only myself- not the guy i am working in with squatting 200 pounds more than me, or my friends who i workout with some of whom are stronger than me, and most of whom are weaker... If i could find a good workout partner though who would do shit similar to me i definitely think it could help me do a better job.... Also love deadlifting when hot chicks are there.. Today was the first time i ever unwillingly grunted during my 8th rep on my last set of 135x8 squats.
 
JDid23 said:
:) don't forget i am 2 years older than you man-- i actually thought about that lol but i try to compete with myself and only myself- not the guy i am working in with squatting 200 pounds more than me, or my friends who i workout with some of whom are stronger than me, and most of whom are weaker... If i could find a good workout partner though who would do shit similar to me i definitely think it could help me do a better job.... Also love deadlifting when hot chicks are there.. Today was the first time i ever unwillingly grunted during my 8th rep on my last set of 135x8 squats.
Click to expand...

i hope you do catch me up bro i hope you hit 235! i love competition lol
 
as far as lifts go, great workout

Bench
45x5
75x5
95x5
135x5 (smallest spot on 5th for the last portion of the movement)- PR- GOAL FOR END OF YEAR MET!!!

Row
45x5
95x5
120x5 (cheated on last 2)- PR
100x8

DB Pullover- fucked me
15 x 10
25 x 10

CGBP
100x10- tied PR
105x8- PR

Abs
highest decline x 10-- after this they came over and said it was "under repair"- idk how, but then i went to the leg raises that was "under repair as well"

Swam- 10 laps--- PR :)

Comments: As far as lifting goes, was great to hit a PR on bench, row, and again on CGBP. Bench felt great, but after rows my bicep was hurting a little- nothing bad though. Then pullovers, my tricep hurt on the fuckin 10th rep of the 25.. The weight feels so light, and it was the first time i felt it on that rep. I did CGBP and it hurt a little, but felt fine throughout the lift. Abs were gay today- took me by surprise.

So afterwards, i went home and got my brother. He wanted me to show him how to squat just for the hell of it, and as i picked up the bar to put it on my back, my left arm hurt. When i showed him how to row, my left arm hurt and when i showed him how to do seated DB Press with 5 lb DBs, my left arm hurt. I am going to try to swim tonight and see how it feels (good for the joints i hear) and ice it when i get home.
 
Last edited:
wow- i swam 10 laps over like 20 minutes and i was tired as fuck- i am a terrible swimmer lol i gotta learn form on this

however, my arm (think it's my shoulder- maybe my rotator cuff from benching which would suck) felt great in the water.. it's a fuck of a workout

dam i think it is my rotator cuff!
 
Do you ever do any shoulder prehab movements? Like facepulls or just heavy rows other than barbell rows (which IMO aren't the most efficient by a long shot)?
 
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