working on a new routine

[JDid23]

I had to go really early today because my dad has to go into NYC to visit my grandma. I only lifted for 30-35 minutes. Everything was on minimal rest

Btw this is going to look a bit clusterfucked- didn't have time for dynamic stretching

Face Pulls
30 lbs x 8

Deadlift
135x5
175x5
225x4- tied PR
225x2

DB Row- first time and i like them 100x more than BB Row
35s x 8
45s x 6
55s x 5- PR

Seated Calves- very short breaks between bold.. also short pause between 55 and 60.
25x15
35x15
45x15- PR
50x15- PR
55x12- PR
60x12- PR

Alt DB Curls
25s x 8- PR
20s x 6

DB Lunges
35s x 10
20s x 20-- on the last 10 reps i paused at the bottom for 2 seconds.

Overhead Shrugs-- felt it in the spot i was feeling some pain
Bar x 15
Bar x 15

Pullups- Gravitron 5th hardest
8 reps

Pushups (at home)Felt very weird on my shoulder- kind of a slight crack when i stopped doing them and got up.
25
10 (didn't want to do any)

Comments: I WILL hit 225x6 next time. The guy there who i always talk to (real experienced) told me that i should incorporate more of my hips into my deads. Using 2 plates really makes it hit the ground hard as fuck compared to using 215 pounds. DB Rows are real fun- i didn't do them the way that i saw them in your vid andalite- did it with the leg/arm i wasn't using on the bench and used no momentum on the way up either. Idk wtf happened with my seated calves. I was in control of each and every rep and it felt great to be able to do them with such control. PRd on Alt DB Curls, and lunges weren't great as my grip was feeling like shit. I can't wait to give 1 legged lunges a try next routine.

Overhead Shrugs, face pulls, and pullups felt great on my shoulder! Not great, but i did feel it working a little bit. It didn't hurt at all though, just felt it moving. Glad i didn't try the incline DB today.

Thanks a ton for the advice andalite- i would have done dynamic stretching and more face pulls if time permitted, but on Sunday i'll definitely do them again!

Now i am going to go make a protein shake and do some pushups. I'll edit that in

 

[JDid23]

quick question; what should i do until my shoulder is feeling better?? I am thinking of having 2 days where i alternate exercises because i don't know what to do without clusterfucking each workout.

i did some circles with my arm and it didn't hurt too much- i just felt a slight crack like i did with the face pulls

 

[the.gladiator1987]

i recently hurt mys shoulder, i still worked out and sometimes i wouldi rritate it but it kept getting better. Just dont put too much strain on it. You can tell the difference between hurting it and just annoying it, if it bothers you while doing a lift then stop, but if its just an annoyance then keep doing it. and dont go to failure

 

[Andalite]

quick question; what should i do until my shoulder is feeling better?? I am thinking of having 2 days where i alternate exercises because i don't know what to do without clusterfucking each workout.

i did some circles with my arm and it didn't hurt too much- i just felt a slight crack like i did with the face pulls

Ok the crack sound is good. It will improve over time.

Here's what you do:
1.) For the next 2 weeks, don't do heavy pressing. Focus on rowing. Do the prehab exercises (you didn't do all the ones I had listed).
2.) Then, start doing simple barbell pressing exercises starting with overhead press. Make this your priority.
3.) You will need to focus more on pulling for the long term but regarding pressing, unilateral pressing exercises like unilateral dumbbell bench press and unilateral shoulder press will benefit you greatly.
4.) Add pull-ups, rows, some prehab exercises which you will adhere to (all of them) and your shoulder girdle will be safe and strong.

Eric Cressey and Mike Robertson have written extensively on this subject. I know because Eric himself has helped me through my injuries on numerous occasions.

 

[JDid23]

Ok the crack sound is good. It will improve over time.

Here's what you do:
1.) For the next 2 weeks, don't do heavy pressing. Focus on rowing. Do the prehab exercises (you didn't do all the ones I had listed).
2.) Then, start doing simple barbell pressing exercises starting with overhead press. Make this your priority.
3.) You will need to focus more on pulling for the long term but regarding pressing, unilateral pressing exercises like unilateral dumbbell bench press and unilateral shoulder press will benefit you greatly.
4.) Add pull-ups, rows, some prehab exercises which you will adhere to (all of them) and your shoulder girdle will be safe and strong.

Eric Cressey and Mike Robertson have written extensively on this subject. I know because Eric himself has helped me through my injuries on numerous occasions.

i didn't do all of them because i only had 30-35 minutes. I was surprised as hell i got my workout in.

So for the next week or so, is it okay to switch between squat/deadlift each workout, switch between DB Row/Cable Row, switch between seated/standing calves, and do some of the other leg movements i have in my routine and biceps every other day?

This + the prehab movements is what i was thinking

thanks again man. It's great hearing from someone who has experienced something similar and didn't take the right steps to help the injury heal knowing that he knows his shit

how did that injury turn out for you in the long run?

 

[Andalite]

i didn't do all of them because i only had 30-35 minutes. I was surprised as hell i got my workout in.

So for the next week or so, is it okay to switch between squat/deadlift each workout, switch between DB Row/Cable Row, switch between seated/standing calves, and do some of the other leg movements i have in my routine and biceps every other day?

This + the prehab movements is what i was thinking

thanks again man. It's great hearing from someone who has experienced something similar and didn't take the right steps to help the injury heal knowing that he knows his shit

how did that injury turn out for you in the long run?

Shoulder injury ended up fine. I need to still do facepulls once a week but I can Deadlift 450+ easy, squat 350+ ass to grass and I do standing overhead presses with 180+ weighing in at 195 lbs. The only drawback to this is that my overhead press is just a wee bit behind my bench. Yes, I have a measely bench of only 225 while I can overhead press 185. Weird, eh? Thanks to the guys who helped me get back into the game (Ground Up Strength) I am where I am today and wherever I go from here will be because they took the time to nurse me back to health - and I am eternally grateful to them for that.

Regarding your plan: it sounds good. You've told me that your goal is to just have fun and enjoy yourself so I don't have anything to add which will further that goal. So keep it up and do the prehab stuff diligently. Oh, you can't alternate Squats and Deadlifts per workout because thats too much Deadlifting. Here's what I think you should do:

Day 1 - Deadlifts
Day 2 - Front Squats
Day 3 - Back Squats

To me Front Squats are the BEST exercise ever and I love them a whole lot more than I do Back Squats but FS are a key to getting strong.

 

[JDid23]

So for the next week or so, is it okay to switch between squat/deadlift each workout, switch between DB Row/Cable Row, switch between seated/standing calves, and do some of the other leg movements i have in my routine and biceps every other day?

so something like this for this week... and switch up the exercises for next week so it's cable row/seated/biceps/lunges on sunday and thursday, and the other on tuesday.

Start all with- Dynamic Stretching, 3x10 Overhead Shrugs with the bar, 3x10 Face Pulls.... end workout with 2 sets of pushups.

Sunday- Back squat, DB Row, Standing Calves, Chinups, Leg Press

Tuesday- Front Squat, SLDL Cable Row, Seated Calves, Biceps,

Thursday- Deadlift, DB Row, Standing Calves, Chinups,

 

[Tblock1]

So for the next week or so, is it okay to switch between squat/deadlift each workout, switch between DB Row/Cable Row, switch between seated/standing calves, and do some of the other leg movements i have in my routine and biceps every other day?

so something like this for this week... and switch up the exercises for next week so it's cable row/seated/biceps/lunges on sunday and thursday, and the other on tuesday.

Start all with- Dynamic Stretching, 3x10 Overhead Shrugs with the bar, 3x10 Face Pulls.... end workout with 2 sets of pushups.

Sunday- Back squat, DB Row, Standing Calves, Chinups, Leg Press

Tuesday- Front Squat, Cable Row, Seated Calves, Biceps, Lunges

Thursday- Deadlift, DB Row, Standing Calves, Chinups,

Yes do it!!! Squat 2x per week it is awesome. Have you done front squats before? Love em

 

[JDid23]

Yes do it!!! Squat 2x per week it is awesome. Have you done front squats before? Love em

nope, so i am going to start off really light to get form. If anyone has some good videos that'd be awesome. Only concern i have is that holding the bar might be a bit strenuous on my shoulder. I never realized how often some guys in my school hit each other on the arm, because i must have been hit in my left shoulder 4 or 5 times today lol

Also, i want to try out SLDLs since i have them in my next routine and really want to get good at them form wise.

 

[Andalite]

Here's what you do:

Start all with- Dynamic Stretching Remember the mobility drills I showed you? Do those because without them you won't get far in your training regardless of how silly you think they look., 3x10 Overhead Shrugs with the bar, 3x10 Face Pulls and 3x10 push-ups if you can do them. Don't do them at the end - they are meant for the beginning. And it's 3 sets not 2.....

Sunday- Back squat, DB Row, Standing Calves, Chinups, Leg Press Your exercise order is not optimal. First do Back Squats, then Chin-ups, then dumbbell rows, then leg press then standing calves and if you want you can even do some arm work here.

Tuesday- Front Squat, Cable Row, Seated Calves, Biceps, Lunges Once again, exercise order: Front Squats, Cable Rows, Lunges, Seated Calves and then some biceps.

Thursday- Deadlift, DB Row, Standing Calves, Chinups, Exercise Order: Deadlifts, Chin-ups, DB Rows and last Standing Calves.

Practice front squats and make sure you keep your back arched and abs tight.