working on a new routine

[JDid23]

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.

yeah i wasn't doing the order of the lifts when i made the routine.. for the arm work, would tri pushdowns be okay? haven't done those in ages

Also, for the order, would doing chinups -> DB Rows not allow me to do as much on DB Rows because i am working my lats/biceps in 2 back to back exercises?

 

[ExtraMile]

yeah i wasn't doing the order of the lifts when i made the routine.. for the arm work, would tri pushdowns be okay? haven't done those in ages

Also, for the order, would doing chinups -> DB Rows not allow me to do as much on DB Rows because i am working my lats/biceps in 2 back to back exercises?

yeah but if you did the db rows first you may not even manage more than 3 chins i think thats why andalite put the chins first.

for arm work just do what u enjoy and feels works

 

[JDid23]

idk what to think of the workout lol- squats were ok but 190 was a bit much

Dynamic Stretching- at home

Shoulder prehab-- definitely felt it in my left shoulder!
Face Pulls- 20x10, 25x10, 30x10
Overhead BB Shrugs- bar x 15, bar x 15, bar x 15
Pushups- 10, 10, 10

Squat
95x5
135x5
155x5
190x5- PR
115x10- PR

Chinups
5
4
4 (i think)

Leg Press- first time so all PRs... it's weird counting weight without the bar lol
90x8- PR
140x8- PR
180x10- PR

DB Row
40x8
50x7- PR
60x5- PR
35x12- PR

Standing Calves
50x10
90x10
110x10- tied PR
130x10
140x10- PR


Comments: I know that there are a lot of PRs in todays workout, but it wasn't great. I didn't feel too good when i was doing the dynamic stretching or prehab exercises. Stomach felt like shit... Squats were good, but during the 2nd rep of 190, i tried to look up more so i didn't know how far i was going and i fucked it up.. i did 4 more so i counted it as 5. However, my back was rounding on the last 2 reps. Chinups i used more of a neutral grip, and they're getting much more consistent by the week. Leg Press was my first time doing it and i didn't love it. Rows i used a bit of momentum on the 60s on my right arm (left was perfect) so i'll go lighter and more reps next time. Calves were great, but i prefer seated.

 

[JDid23]

i am ready for tomorrow's workout and hoping that my shoulder feels a lot better, but i just watched some videos on the front squat (including andalites) and i don't feel comfortable attempting it tomorrow. Instead, i am thinking of doing SLDLs-- i know front squats are great but at this point i really don't think that i want to try it unless i see one of the few guys at the gym who really knows his shit.. The grip is what i think is going to restrain me the most from doing front squats...

 

[Tblock1]

i am ready for tomorrow's workout and hoping that my shoulder feels a lot better, but i just watched some videos on the front squat (including andalites) and i don't feel comfortable attempting it tomorrow. Instead, i am thinking of doing SLDLs-- i know front squats are great but at this point i really don't think that i want to try it unless i see one of the few guys at the gym who really knows his shit.. The grip is what i think is going to restrain me the most from doing front squats...

no........................must.....do.......front.......squats......... At least try them with the bar dude they are a great exercise.

 

[ExtraMile]

i am ready for tomorrow's workout and hoping that my shoulder feels a lot better, but i just watched some videos on the front squat (including andalites) and i don't feel comfortable attempting it tomorrow. Instead, i am thinking of doing SLDLs-- i know front squats are great but at this point i really don't think that i want to try it unless i see one of the few guys at the gym who really knows his shit.. The grip is what i think is going to restrain me the most from doing front squats...

do either the BBer style front squat or the olympic style front squat, one of them will suit you better

dont take this the wrong way but stop bein a pussy

besides you are just as likely to injure yourself doing SLDL (which you have never really done before) as doing front squats which you havnt done before

 

[JDid23]

i'll give them a try with the bar, and go up in 10 pound intervals for sets of 5 until i hit 95 pounds

then i have cable rows, biceps, seated calves, and lunges.. i feel like a huge pussy today

 

[ExtraMile]

i'll give them a try with the bar, and go up in 10 pound intervals for sets of 5 until i hit 95 pounds

then i have cable rows, biceps, seated calves, and lunges.. i feel like a huge pussy today

go 45, 65, 85 then go up in 10lbs increments as high as you can

 

[Tblock1]

go 45, 65, 85 then go up in 10lbs increments as high as you can

Try low sets, like sets of 3 reps or something like that. Then do a higher rep sets (over 8 reps at the end), it will kill you

 

[Andalite]

How can front squats be more potentially injurious versus SLDLs? Lol...anything can hurt if you do it wrong. Even a bicep curl. Do what makes you happy, man... This is your training.