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working on a new routine
- Thread starter JDid23
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JDid23
New member
i had literally 20 minutes today!!
Deadlift
135x5
185x4
225x6- PR- GOAL FOR END OF YEAR MET!!!!!
DB Row
35s x 7
45s x 6
55s x 5
65s x 3 (left arm)... x1 right arm- PR going to use right arm first from now on and not use as much weight)
Tri Pushdowns
30x8
35x8
42.5x4 (lol)
Comments: I expected to go to the gym and not have much trouble making my way around. WTF!!! There must have been 150 people packed in there. 4 people were doing cleans and clean/jerks in the rack, and one guy was doing upright rows by the smith machine, so he let me work in. Moron was wearing a bodybuilding.com shirt and was doing singles with 135 using full body momentum lol. Was very happy with deadlifts, and can probably do more weight next time. All were done with left under right over. DB Rows i am going to have to use less weight on and focus more on form, and tri pushdowns were just bad lol. Some guy yelled at me for doing them incorrectly, and when he told me how to do them, i said i am used to more compound lifts and i am already burnt out and that i'd never done pushdowns. He looked at me like "wow, you're cool" and then proceeded to add weight and do more. He started out polite and progressed into a douche
Deadlift
135x5
185x4
225x6- PR- GOAL FOR END OF YEAR MET!!!!!
DB Row
35s x 7
45s x 6
55s x 5
65s x 3 (left arm)... x1 right arm- PR going to use right arm first from now on and not use as much weight)
Tri Pushdowns
30x8
35x8
42.5x4 (lol)
Comments: I expected to go to the gym and not have much trouble making my way around. WTF!!! There must have been 150 people packed in there. 4 people were doing cleans and clean/jerks in the rack, and one guy was doing upright rows by the smith machine, so he let me work in. Moron was wearing a bodybuilding.com shirt and was doing singles with 135 using full body momentum lol. Was very happy with deadlifts, and can probably do more weight next time. All were done with left under right over. DB Rows i am going to have to use less weight on and focus more on form, and tri pushdowns were just bad lol. Some guy yelled at me for doing them incorrectly, and when he told me how to do them, i said i am used to more compound lifts and i am already burnt out and that i'd never done pushdowns. He looked at me like "wow, you're cool" and then proceeded to add weight and do more. He started out polite and progressed into a douche
Andalite
Elite Bodybuilder
2 things:
1.) You did Deadlifts in the smith machine?
2.) Do NOT just restrict yourself to an over/under grip. I cannot stress this enough but here are the rules:
- Try using an over-over grip for as long as you can. 90% of your warm-ups should be covered in this.
- Only once you have exhausted your over/over grip do you switch to over/under. BUT, when you use the O/U grip, make sure you alternate each hand. So each hand should have been in the over and the under position. I alternate grips every rep I perform.
1.) You did Deadlifts in the smith machine?
2.) Do NOT just restrict yourself to an over/under grip. I cannot stress this enough but here are the rules:
- Try using an over-over grip for as long as you can. 90% of your warm-ups should be covered in this.
- Only once you have exhausted your over/over grip do you switch to over/under. BUT, when you use the O/U grip, make sure you alternate each hand. So each hand should have been in the over and the under position. I alternate grips every rep I perform.
JDid23
New member
yeah i always deadlift in the smith machine.. helps me feel the burn
nah, i deadlifted near the smith machine because the rack was taken up, and literally every spot in my gym was occupied.
I used to do warmups with an over/over but i thought that since i do my heavy sets with an over/under that it would be better to do warmups the same way. Also, a thought passed through my mind while deadlifting today about grip- after my heavy over/under set, i would do a set with over/over with a lighter weight like 185 and do 6 reps with it because i know that works grip more.
I used to alternate every time, but then i just started doing over/under with 1 grip, and having my backoff set be used with right under/left over.. Today, that was not an option though as i had to speed through everything.
Tblock1
New member
yeah i always deadlift in the smith machine.. helps me feel the burn
nah, i deadlifted near the smith machine because the rack was taken up, and literally every spot in my gym was occupied.
I used to do warmups with an over/over but i thought that since i do my heavy sets with an over/under that it would be better to do warmups the same way. Also, a thought passed through my mind while deadlifting today about grip- after my heavy over/under set, i would do a set with over/over with a lighter weight like 185 and do 6 reps with it because i know that works grip more.
I used to alternate every time, but then i just started doing over/under with 1 grip, and having my backoff set be used with right under/left over.. Today, that was not an option though as i had to speed through everything.
Lol all I saw was the line about deadlifting in the smith machine and I was like WTF has he been deadlifting in the smith machine this whole time? Wow what a douchebag I hope he knows how much shit he's going to get for this!
Then it was all was solved when I read the next line Good job, I bet you could pull 275 soon for a single.
Andalite
Elite Bodybuilder
Oh for a second I thought you have been DL'ing in the smith...LOL....T-Block is right, you would've received hell for that lol...yeah i always deadlift in the smith machine.. helps me feel the burn
nah, i deadlifted near the smith machine because the rack was taken up, and literally every spot in my gym was occupied.
I used to do warmups with an over/over but i thought that since i do my heavy sets with an over/under that it would be better to do warmups the same way. Also, a thought passed through my mind while deadlifting today about grip- after my heavy over/under set, i would do a set with over/over with a lighter weight like 185 and do 6 reps with it because i know that works grip more.
I used to alternate every time, but then i just started doing over/under with 1 grip, and having my backoff set be used with right under/left over.. Today, that was not an option though as i had to speed through everything.
Regarding the grips: do not stick to the over/under system. Go with what I said if you want to end up lifting heavy. Use Over/Over for as many sets as you possibly can. Then, once you run out of gas, shift over to over/under and alternate that per rep. It doesn't take more than a second to switch. For all your max-outs you can prefer one specific grip but other than that, it should change.
JDid23
New member
ok... so my next deadlift session could look like
135x5 hook grip
155x5 hook grip
175x something hook grip
230x5 left under/right over (max out)
200x5 right under/left over
Andalite
Elite Bodybuilder
Well you're on the right track but within that set of 230 and 200, you should have alternated grips. I am assuming that when you deadlift you don't do touch-and-go and you allow the barbell to come to a complete stop. So at this time, shift grips. For your set of 230x5:
Rep 1: Right Over, Left Under
Rep 2: Right Under, Left Over
Rep 3: Right Over, Left Under
Rep 4: Right Under, Left Over
Rep 5: Right Over, Left Under
There you go.
JDid23
New member
that's actually what i used to do (if you looked back in my log you'd see it), but i was told that it's better to just use my best grip on my heaviest set.. I'll give that a shot from now on thanks!
Also, for sunday i am thinking of trying my normal routine altered a bit which is
-Squat... want to try 20 repper really badly, so the weight would be something like; 95x5,115x5, 135x20, 155x5, 135x5......................... obviously i'd use the breathing during the 20 repper, but does 135 seem like too much weight for it? I handled 185x5 rather easily 2 weeks ago, and 190x5 was pretty hard my last workout.
-OHP.. will see how 45x5, 65x5, and 75x5 feel.... if they feel good i'll go to working sets with 85 and 90, but if the 45/65 don't feel great, obviously i'll stop
-Chinups it's my last chance to hit my goal of 6, so i want to give that a shot. If i don't hit it then i will switch to lat pulldowns for a month or two, then see how many chins i can do after focusing more on rows and pulldowns.
-Standing Calves-- loving working calves!!!
-Abs--- i am open to suggestions on what i should do for tomorrow to mix things up. At the moment probably 3 sets of weighted declines supersetted with leg raises
also, here is an update of my goals
Day 1
Squat- 175x5--- 11/22- 175x6
OH Press 85x5- 12/6- 85x6
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure— 6
Standing Calves 6 sets of 8-30-
Hypers 2x10-15- Nothing.
Day 2
BB Bench- 135x5- 12/15- 135x5
BB Row- 115x5-8- 12/8- 115x5
DB Pullover -35x10-15… 12/1- 35x10
CGBP 85x8-12—11/24- 85x12 (small spot on last)
Abs
Lat Raises- 15x8-12
Day 3
Deadlift- 225x6- 12/24- 225x6
Walking Lunges- 30x15-20--- 11/27- 30x20
Dips- 10--
Seated Calves- Keep adding weight
Alt DB Curls- 25x10
Incline DB- 45x8-10- 12/10- 45sx8
The only goals i didn't meet were chinups, dips, and Alt. DB Curls. I think that i would have met dips had i been able to do them last workout (got 9 twice in a row). I still have 1 more shot at chins and alt db curls, so hopefully i can nail them!!!
