working on a new routine

[JDid23]

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)?

no........ I've been doing dynamic stretching before workouts besides today because i had to get to the gym in time in order to pickup my dad afterward. I am going to try DB Rows instead of BB Rows for my next routine.

 

[Andalite]

^^^ To me, Rows are EXTREMELY crucial. I think having a strong back is essential in general. On my press days (I dunno why I even call them such), I perform 3 types of rows in general:

1.) One variation of HEAVY rows. I don't usually do 1 rep maxes on these but I will try doubles and triples. Usually I choose between Dumbbell Rows and Chest Supported Rows. Every once in a while I will throw in some Barbell Rows. Not often though and that only when I am bored or stagnating. So, I do 3 sets of these for 2-3 reps each. Sometimes I'll do a 4th set and go all out for 5-6 reps but never any more. Basically, I'll finish my requirements with the first 3 sets and then if I feel gun-ho I'll try for 1 more.

2.) Next, I will perform 3 sets of either high cable rows, low cable rows, v-bar rows, straight bar rows, etc for 8-10 reps.

3.) I finish off with 2 sets of high reps (15 to 20) of facepulls.

I'm just sharing what I do. I also do Pull-ups and one more exercise for 3-4 sets on my Pistol squat day. That basically summarizes all my back training

You should definitely do DB Rows. I think they are super-fun and have great results in terms of developing upper back strength which helps in pressing and much much more importantly: in deadlifting.

 

[ExtraMile]

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!

if it is rotator cuff then probably the most likely problem is the style you bench with.

about the rows i think you should stick with bent over bb rows, keep it strict tighten your core and dont swing the weight up at all, go lighter if you have to and keep it controlled. Once you stall switch to one arm db rows 3 sets 6-10 reps then finish with a 20-30 rep set of kroc rows

 

[JDid23]

yeah anda i am going to do DB Rows in my next routine... sick of BB Rows.. EM, i am switching up once i start plateauing on most of my lifts, so that is when i'll make the switch to DB Rows

also, does anyone have any ideas on what i should do if i have a rotator cuff injury?

tomorrow i have- deads, db lunges, dips, bicep curls, seated calves, and incline DB

 

[ExtraMile]

if it really is a rotator cuff no presses at all, bro if u make it worse theres a change it will NEVER fully re heal, how do you know its the RC though?

 

[Andalite]

I think you should lay off any direct pressing right now. To better assess on what sort of injury you have - because you might not be injured at all, I'd like you to do something.

First, I want you to do Overhead Shrugs with a barbell. It's a shoulder prehab exercise. Tell me how these go for you. Do 3 sets of 10-12 reps. This should be light and easy. You aren't supposed to go balls to the wall or even look for a challenge while doing these. They're an assessment test.

Next, do some facepulls. 3-4 sets of 10-12 reps. Again: these should be easy. I'll give you videos so you know what I am talking about.

Then, do some push-ups. How do these feel?

What I suspect is just some temporary wear and tear which you're experiencing. Take some time off from the pressing, do the shoulder prehab exercises for 2-3 weeks at the most and you'll get better.

The drawback of shoulder issues is that you have to work very hard on your back exercises. Doing just one row exercise won't help you long term.

You should also consider seeing a doctor. I remember feeling like you a couple of years ago and these were symptoms of people who have genetically loose shoulder joints. This means it's easy to have shoulder dislocations. I wish I had worked on my prehab and rehab at the time but I was ignorant of these details and didn't see a doctor till I was rushed into the hospital with a dislocated shoulder. So please consider meeting a professional.

If you do have shoulder issues, it's fine. I can help you get back on your feet once the doctor deems you having the problem and stabilizing yourself from injury's way.

Also, you mentioned having the problem while doing rows and stuff. I still don't think you have shoulder injuries per se but I think you should lay off the barbell rows and do something which is more efficient at what you're wanting: a strong upper back. Do some dumbbell rows and cable rows.

So yeah: first do the prehab exercises I listed out and drop all pressing exercises (save the push-ups) and tell us how they felt. You might be fine in just a week so don't think you are compelled to lay off pressing for 2-3 weeks. You're not. But 2-3 weeks is a good range to gauge whether a problem exists or not. BUT, I think you should see a doctor nonetheless. We're just a bunch of people typing away on a forum...a doctor will be FAR more suitable in assessing you.

Overhead Shrugs: YouTube - DeFrancosGym.com - Exercise Index: Barbell Overhead shrugs

Facepulls: YouTube - DieselCrew.com - Shoulder Rehab - Face Pulls

Dumbbell Rows: YouTube - M15 W3 Squat Day.wmv (start at 1:50)

 

[ExtraMile]

i was going to suggest overhead shrugs too, there is a great diesel crew rehab video on the net for RC injuries which ill find you sometime. It may just be some tendonitis or a strain or even just muscle soreness...

 

[Andalite]

^^^ Exactly. Which is why I think a sort of assessment test is better. But, I remember having similar feelings before I went and dislocated both shoulders during a judo competition. Thats why I am not taking it too lightly or too seriously.

 

[JDid23]

thanks for the responses guys.... tomorrow i'll try to go a little early and give that a shot.

it is feeling a lot better at the moment- barely have any pain at all

if i do those exercises and it doesn't hurt, am i okay to do incline DB tomorrow or do you think i should lay off for 2-3 weeks before trying it again? If the pain persists i'll see a doctor

 

[Andalite]

Well, I think you should lay off any direct pressing (except the push-ups) for one week at the least. Let us know how the prehab exercises feel, dude.

 

[JDid23]

Well, I think you should lay off any direct pressing (except the push-ups) for one week at the least. Let us know how the prehab exercises feel, dude.

ok.. as excited as i was to go for 50s on incline DB Press tomorrow, i'll hold off.

If it feels really good, maybe i'll press 30s for some reps to see how it feels and if it feels shitty after 1, i'll hold off. I am guessing i am okay to go on with deads, lunges (if it's not my RC and something else, would heavy DB Lunges be bad?), calf raises and curls. Probly not dips?

 

[Andalite]

No pressing means no dips either. But heavy everything else is fine, dude. Don't sweat it.

 

[JDid23]

No pressing means no dips either. But heavy everything else is fine, dude. Don't sweat it.

alright... i have seen guys at my gym come back from injuries who had been lifting for a few years, and saw what they were capable of lifting. I would rather be safe than sorry in this situation anyways.

What do you think about adding another exercise or 2? or should i just do some dynamic stretching, then deadlifts, lunges, curls, and seated calves? If i were to add something, it would maybe be light weight, higher rep squats (most reps i've ever done is 8) or lat pulldown. It wouldn't feel like a real workout if i only did 4 exercises even though i am going to kill deads tomorrow. Also going to try to hit 225 on deads. I managed 215 pretty well and I know i can hit 225x6, or maybe 5.

 

[Andalite]

I would add pull-ups because they really help keep your shoulders safe. And maybe an extra couple of sets on a different type of row....

 

[JDid23]

I would add pull-ups because they really help keep your shoulders safe. And maybe an extra couple of sets on a different type of row....

so if it looked like;

Deadlift- 1x6 (work up to it)
DB Lunges- 2 sets
Bicep Curls- 2-3 sets
Seated Calves- 4-5 sets
DB Rows- 2x8-12 (even though i already did BB Rows last workout)
Pullups?


Also, i am really weak at chinups, let alone pullups. I do around 4-5 chinups on my first set, and have never tried pullups. I am also doing them next workout. Should i use the gravitron or something?

Just wondering, but how do pullups help keep your shoulder safe, and is there any reason behind doing the rows that would be beneficial for my shoulder? Going to refer to my injury as "shoulder" for now because i am not sure if it's the RC or not

Swimming really made it feel better last time- i am probably going to swim again tomorrow as well and eat whatever i can get my hands on when i get home! Had a hot lifeguard checking me out as i was taking my shirt off so i might have to capitalize on that as well

 

[Andalite]

Ok. I see the issue you're having. You should start trying to do pull-ups. I'll send you an article which will help you progress on pull-ups better.

But, for Tomorrow, here's what I suggest:

Deadlifts - work up to 2 sets of 6 reps
DB Lunges - 3 sets
DB Rows - 3-4 sets of 5-6 reps
Bicep Curls - 2-3 sets
Seated Calves 4-5 sets

Thats how I'd do it..

 

[JDid23]

Ok. I see the issue you're having. You should start trying to do pull-ups. I'll send you an article which will help you progress on pull-ups better.

But, for Tomorrow, here's what I suggest:

Deadlifts - work up to 2 sets of 6 reps
DB Lunges - 3 sets
DB Rows - 3-4 sets of 5-6 reps
Bicep Curls - 2-3 sets
Seated Calves 4-5 sets

Thats how I'd do it..

okay.. for lunges i normally do 2 sets so i am going to stick to that. Also, i think that especially today since i am upping the weight 10 pounds on deads and going for my PR (225x6) that i am only going to do 1 really heavy set of 6, and then do one with like 205x6 with my other grip. Just going to do Rows after calves because i don't want to do biceps/rows back to back. Shoulder is feeling 100% better this morning

 

[ExtraMile]

Swimming really made it feel better last time

then do more swimming lol

deads lunges calves and curls is fine bro, hit the forearms if you like no need for light presses...

 

[Tblock1]

Dude forget working out go for the hot lifeguard

 

[JDid23]

Dude forget working out go for the hot lifeguard

haha yeah i may or may not be able to go swim tonight.. have to help coach my brothers basketball team so i'll see.

 

[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.

 

[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.

 

[JDid23]

Front Squat- first time
65x5
85x5
95x5

Cable Row- first time
35x8
42.5x8
60 (or 70, i think 60 though) x 5
50x8

Lunges
25s x 10

Seated Calves
25x12
45x12
50x12
55x12
60x12- tied PR
65x12- PR

Alt DB Curls
25s x 6 (wtf!)
20s x 8

Flat DB Bench- my shoulder felt amazing during prehab exercises
25s x 5- will talk about in comments, but felt great


Comments: Front squat is f'ing hard!!! My wrists hurt like hell after, but i felt them a lot. I could have probably done more than 95 if it wasn't for my damn wrists. I don't like cable rows at all, and lunges i am hating more and more each workout. Calves are definitely going up on both seated/standing each workout (going to up it 5 pounds-10 per session). Alt DB Curls are really just fluctuating between reps week in and week out- i can't stand how my left arm can do a lot and probably use 35s, but my right arm can't do shit.. Since my shoulder felt great during the prehab exercises, i wanted to give flat DB Bench a shot with 25s. Not only did it feel "ok", but there was honestly 0 pain- i didn't even feel my shoulder cracking or anything during the flat DB or the face pulls, pushups, or OH BB Shrugs.

my question is whether i should go back to my normal workout next time, or give it another day/week or so? It honeslty felt perfect today... I was thinking of just going light on incline DB next week (30s and 35s working sets) and maybe skipping out on dips so it would be

Deadlift
DB Lunge (would probably try 1 legged)
Dips (doubt it)- maybe do tricep work here like pushdowns
Seated Calves
Alt DB Curls
Incline DB Press


I did seated calves/alt db curls today, but i doubt it would hurt doing them again next week. I want to see if i really can't progress on Alt DB Curls. If i can't maybe i'll try hammer curls.

 

[Tblock1]

Front Squat- first time
65x5
85x5
95x5

Cable Row- first time
35x8
42.5x8
60 (or 70, i think 60 though) x 5
50x8

Lunges
25s x 10

Seated Calves
25x12
45x12
50x12
55x12
60x12- tied PR
65x12- PR

Alt DB Curls
25s x 6 (wtf!)
20s x 8

Flat DB Bench- my shoulder felt amazing during prehab exercises
25s x 5- will talk about in comments, but felt great


Comments: Front squat is f'ing hard!!! My wrists hurt like hell after, but i felt them a lot. I could have probably done more than 95 if it wasn't for my damn wrists. I don't like cable rows at all, and lunges i am hating more and more each workout. Calves are definitely going up on both seated/standing each workout (going to up it 5 pounds-10 per session). Alt DB Curls are really just fluctuating between reps week in and week out- i can't stand how my left arm can do a lot and probably use 35s, but my right arm can't do shit.. Since my shoulder felt great during the prehab exercises, i wanted to give flat DB Bench a shot with 25s. Not only did it feel "ok", but there was honestly 0 pain- i didn't even feel my shoulder cracking or anything during the flat DB or the face pulls, pushups, or OH BB Shrugs.

my question is whether i should go back to my normal workout next time, or give it another day/week or so? It honeslty felt perfect today... I was thinking of just going light on incline DB next week (30s and 35s working sets) and maybe skipping out on dips so it would be

Deadlift
DB Lunge (would probably try 1 legged)
Dips (doubt it)- maybe do tricep work here like pushdowns
Seated Calves
Alt DB Curls
Incline DB Press


I did seated calves/alt db curls today, but i doubt it would hurt doing them again next week. I want to see if i really can't progress on Alt DB Curls. If i can't maybe i'll try hammer curls.

Yes!!!! YES!!! You did front squats. Now you can feel the pain haha. Did you use clean grip, or bodybuilder grip with arms crossed over the chest? Bodybuilder grip shouldn't hurt your wrists.

 

[Andalite]

Do you own wrist straps? I can provide a solution to your wrist issue if you do own a pair.

 

[JDid23]

Yes!!!! YES!!! You did front squats. Now you can feel the pain haha. Did you use clean grip, or bodybuilder grip with arms crossed over the chest? Bodybuilder grip shouldn't hurt your wrists.

lol... i did them with a clean grip.

also anda, i don't own straps... Do you think it's okay to do lighter incline DB and see how i feel next workout? I am not sure if dips would be a great idea, but i definitely felt good yesterday and would love to do some incline

 

[the.gladiator1987]

dude jdid only you know what you can and cannot do. If you wanna do something start light and work your way up

 

[JDid23]

dude jdid only you know what you can and cannot do. If you wanna do something start light and work your way up

yeah that's true.. i probably rely a little bit too much on some guys here because i know they know better than me and and more experienced.

 

[the.gladiator1987]

Yea its good to get opinions but as far as what you can do only you can tell. But like I did when I hurt my shoulder I would stay away from inlcine because that hurt it, id have to bench with the bar high on m,y chest almost towards my neck, and gradually started db flat and then db inlcine. Stayed away from flyes because they hurt as well. I wouldnt worry about what you can and cannot do, your growth during this injury is not important, its getting that shoulder better what is important. Thats what I learned anyway

 

[Andalite]

Yea its good to get opinions but as far as what you can do only you can tell. But like I did when I hurt my shoulder I would stay away from inlcine because that hurt it, id have to bench with the bar high on m,y chest almost towards my neck, and gradually started db flat and then db inlcine. Stayed away from flyes because they hurt as well. I wouldnt worry about what you can and cannot do, your growth during this injury is not important, its getting that shoulder better what is important. Thats what I learned anyway

I would definitely advise against this and I am pretty sure a lot of people would go along with me. Taking the bar up to your neck makes you flare your elbows out and that puts a lot of unneeded stress on your shoulder itself. That spells disaster IMO.

 

[ExtraMile]

I would definitely advise against this and I am pretty sure a lot of people would go along with me. Taking the bar up to your neck makes you flare your elbows out and that puts a lot of unneeded stress on your shoulder itself. That spells disaster IMO.

unless he kept his elbows in and turned it into more of a JM press, this would take the strain off the chest and shoulders...

jdid just do what u can maybe just wait till 2010 to press again, just think how much it would suck to be out of pressing for another 2 months because you did some inclines too soon?

take it from a guy who hasnt squatted heavy in 2 months or so due to injury which I keep making worse

last time I squatted was 13th november
last time I did bent over rows was 20th november
last time I deadlifted was 18th november
(not counting active recovery which is boring as shit)

 

[Andalite]

unless he kept his elbows in and turned it into more of a JM press, this would take the strain off the chest and shoulders...

But JM Presses arent the same as bench presses lol....It's two different exercises.

I can understand if we were talking about the placement of your hand on the bar while you squat - using a wide grip or a narrower grip doesnt really change the exercise or the movement pattern and arguing about this would be pretty silly.

However, in this case, we're discussing 2 different exercises and passing them off as one (or so it appears to me). JM presses are fine. Bench Press to the neck is absolutely not when you suffer from shoulder injuries or shoulder pain in general. Not to mention it's mechanically MUCH more efficient to bench press with the bar touching your nipples or lower - hell, if it was any other way you'd think all the raw benchers would go for it.

 

[JDid23]

i am probably only going to be at the gym for 20-30 minutes becuase of a gay schedule and the gym's early closing

will definitely get in deadlifts first, then rows and chinups if i have time

 

[JDid23]

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

 

[Andalite]

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.

 

[JDid23]

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.

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.

 

[ExtraMile]

hook grip deadlifts FTW!!!

 

[Tblock1]

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]

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.

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...

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]

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...

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.

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]

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

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]

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.

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!!!

 

[SaiBoT]

NIce now set new goals for March

 

[JDid23]

NIce now set new goals for March

yeah i am going to, but i just want to wait until my shoulder feels better and i start pressing heavy again

 

[JDid23]

Squat
95x5
115x5
135x10- PR
135x7
155x5

Face Pulls
20x10
25x10
30x10

Overhead Press
45x5
65x5
85x5
80x4

Chinups (more of neutral grip)
6- PR (at gym)- GOAL FOR END OF YEAR MET!!!
4

Standing Calves
90x10
110x10
120x10
140x10- PR

Swimming- 10 laps

Comments: Squats i was going to do 20 reppers, but i wasn't feeling it today. 95x5 and 115x5 didn't feel as easy as they normally did, and i was kind of tired on the 3rd rep of 135 which hasn't happened since my first workout back. I went earlier than i usually do, and i didn't have too much fluids this morning- going to change that next workout and continue with 190x5. OHP felt decent today, especially on my left shoulder. My right one was a bit sore, but i haven't done them in 2 weeks and it wasn't a bad sore. Chinups i finally got 6- used a little momentum on my last rep or two, but i still did full ROM with a slight pause at the bottom of the movement. Calves were good, and i was going to do abs, but the pool was closing in 45 minutes so i wanted to swim.

Also, another quick question. Some guy who i see at the gym approached me and told me about doing calves slowly and feeling the stretch (already knew that, but i thanked him) and then asked me my weight... It's somewhere between 150 and 160, so he said that I should try to get around 240 grams of protein per day. The guy is pretty jacked, and if possible i'd love to get that much protein per day. Anyone have any ideas on this?

Next Workout
Bench- will start light and see how i feel- 45x5, 65x5, 95x5, 105x5, 135x5, 115x8
DB Row- 35x8, 40x8, 50x8 (form focused)
CGBP- 45x8, 65x8, 95x8, 105x8-- if bench doesn't feel good i'll skip these
Abs- (will actually do this time)

any ideas on other exercises? No way in hell im doing pullovers or lat raises

 

[the.gladiator1987]

Squat
95x5
115x5
135x10- PR
135x7
155x5

Face Pulls
20x10
25x10
30x10

Overhead Press
45x5
65x5
85x5
80x4

Chinups (more of neutral grip)
6- PR (at gym)- GOAL FOR END OF YEAR MET!!!
4

Standing Calves
90x10
110x10
120x10
140x10- PR

Swimming- 10 laps

Comments: Squats i was going to do 20 reppers, but i wasn't feeling it today. 95x5 and 115x5 didn't feel as easy as they normally did, and i was kind of tired on the 3rd rep of 135 which hasn't happened since my first workout back. I went earlier than i usually do, and i didn't have too much fluids this morning- going to change that next workout and continue with 190x5. OHP felt decent today, especially on my left shoulder. My right one was a bit sore, but i haven't done them in 2 weeks and it wasn't a bad sore. Chinups i finally got 6- used a little momentum on my last rep or two, but i still did full ROM with a slight pause at the bottom of the movement. Calves were good, and i was going to do abs, but the pool was closing in 45 minutes so i wanted to swim.

Also, another quick question. Some guy who i see at the gym approached me and told me about doing calves slowly and feeling the stretch (already knew that, but i thanked him) and then asked me my weight... It's somewhere between 150 and 160, so he said that I should try to get around 240 grams of protein per day. The guy is pretty jacked, and if possible i'd love to get that much protein per day. Anyone have any ideas on this?

Next Workout
Bench- will start light and see how i feel- 45x5, 65x5, 95x5, 105x5, 135x5, 115x8
DB Row- 35x8, 40x8, 50x8 (form focused)
CGBP- 45x8, 65x8, 95x8, 105x8-- if bench doesn't feel good i'll skip these
Abs- (will actually do this time)

any ideas on other exercises? No way in hell im doing pullovers or lat raises

Dude i dont know if you need that much protein. Of course a lot of people will disagree with me but I dont even think I get that much protein every day. But I am growing (even off steroids I am growing). So I know what my body responds to. If you are growing and getting stronger then I dont see why you need extra protein. If you start stalling on lifts, THEN start adding more protein/food. But if you were eating 240g no doubt you would be growing. Everyones different

 

[Tblock1]

Most people suggest 1.5 to 2x bodyweight in protein. So if you're 150, that would be 225-300 grams of protein. I don't think it has ever been proven that more than 1x gram per pound bodyweight has any benefit though.

 

[the.gladiator1987]

Most people suggest 1.5 to 2x bodyweight in protein. So if you're 150, that would be 225-300 grams of protein. I don't think it has ever been proven that more than 1x gram per pound bodyweight has any benefit though.

bodybuilders are def proof that protein consumption is important lol. BUt they also take massive amounts of gear. Idk i guess it depends on your goals bro, i would take more if i wanted to be massive but i like the way i am and dont wanna be bb type big, i want beach look so i dont really care about how much protein its rather what i eat.

I have never consistently eaten more than 200g of protein for more than 1 week in my life

 

[ExtraMile]

bodybuilders are def proof that protein consumption is important lol. BUt they also take massive amounts of gear. Idk i guess it depends on your goals bro, i would take more if i wanted to be massive but i like the way i am and dont wanna be bb type big, i want beach look so i dont really care about how much protein its rather what i eat.

I have never consistently eaten more than 200g of protein for more than 1 week in my life

but you have admitted you have good genetics and are no way a hardgainer, you also took prohormones at 16 which isnt what jdid is planning on doing

 

[NBAfan#21]

but you have admitted you have good genetics and are no way a hardgainer, you also took prohormones at 16 which isnt what jdid is planning on doing

I kinda agree with Glad though. I am 155lbs myself with about 7% BF and i usually take about 150 grams of protein, if not less per day. Im still seeing good increase in mass and strength. Powerlifters dont follow a strict diet either but that doesnt prevent them from being the strongest guys on earth and most of them are pretty massive too.

Im not saying you should eat like a pig but getting 1.5x to 2x bodyweight in protein is definately not necessary to make good gains.

 

[JDid23]

ok thanks guys.. i guess you could say i am going for something similar to gladiator's look, and i am well on my way just trying to get in enough protein on my workout days. If my lifts start to stall continuously though i will increase the amount of protein i eat daily.

Side note- my shoulder isn't feeling great today. I think it's soreness as i haven't worked my shoulders in about 2 weeks, so i'll see how my lifts feel tomorrow

 

[the.gladiator1987]

EM- i did take PH's young but I had to maintain that size/strength right?

But honestly my advice kinda sucks lol. I just think diet is over rated, and if you are making gains then dont mix shit up. Keep doing what youre doing.

 

[JDid23]

real satisfied with today's workout for the most part!

Face Pulls- 25x10, 30x10..... OH BB Shrugs- 45x15..... skipped pushups

Bench- (if i do most of the rep on my own without spotter i count it, if not i don't)
45x5
65x5
95x5
135x7- PR (really small spot on last rep)
140x3- PR (went for 4th, but was a bit too much)
105x8

DB Row (focused more on form)
35sx8
45sx6
55sx5
35sx10 (40s were being used)

CGBP
45x8
65x8
95x8
100x7 (8th was hard)

Abs- Superset highest declines with elbow supported leg raises- then did my friends ab circuit
10.... 10-
10.... 10- PR (2 sets)
15 BW crunches, 1
10 pushup stabilizers (lol)
15 reverse crunches
20 twists with 12 lb medicine ball
10 or 12 situps with 12 lb medicine ball

Swimming- 12 laps- PR

Comments: Was really happy with bench. My OHP went down after not doing them for 2 weeks, so not after not benching for 2 weeks i told my friend i could hit maybe 4 or 5, and when he tried to spot me after my 5th and 6th rep, i said i could keep going... 140 i probably could have done 5 or 6 if not for the 135 set before it, and 105 i wanted to do 15, but got way ahead of myself lol. DB Row form was better, and CGBP i went down, but i also tried to feel my triceps working during the rep and i found this to make it harder. Abs were dead afterwards, and swimming was hard, but not as hard as my first 2 times.

also, my shoulder feels the same... hurts a bit but not too bad Andalite- do you think it's still good to do the prehab work or should i drop it?

 

[oso0960]

Damn bro I just checked the beginning of your log and where you are at now, awesome progress! I think you're ready to make some new goals after seeing that benching session

 

[JDid23]

Damn bro I just checked the beginning of your log and where you are at now, awesome progress! I think you're ready to make some new goals after seeing that benching session

thanks bro... if only i didn't stop lifting for 3 months during soccer i would probably be way up right now, but what can i do..

actually in the process of making goals right now haha

 

[ExtraMile]

nice bench!

 

[JDid23]

ok now goals for the end of march!

Squat- Current- 190x5.... goal- 225x5 (ATG, great form)
Deadlift- Current- 225x5- goal- 265x5
Bench- Current- 135x7- goal- 170x5
Overhead Press- Current- 90x4- goal- 105x5

DB Row- Current- 60x5... goal- 80x8
CGBP- Current- 105x8.. goal- 125x12
Incline DB- Current- 45sx8- goal- 65s x 8
Chinups- Current- 6.. goal- 10
Dips- Current- 9.. goal- 15

Please feel free to comment if you guys feel i can do more or less on any of these lifts. I am not sure if some of them are too easy or too hard. For OHP, i am going to be switching to clean and push press in my next routine, so i might not continue with that. For some of the lifts, it's hard to tell exactly how much i will go up or when i will stall, and although this might be a bit premature it's what i would be satisfied with in 3 months from now.. Of course there are more lifts (not much legs in there), but these are the ones that i have in my next routine. I know it seems like my bench is a bit high (increasing it more than my squat) but my 190x5 on squats was extrememly hard and i am going to do 185x5 next workout.

Also, I go ATG on all my squats. Is there any benefit of going below parallel, but not ATG on my working sets? I find it extrememly hard to do sets like this, and am also thinking increasing weight would be easier not going ATG.

Thanks!

 

[oso0960]

Great goals! Bench does seem like more of a stretch than your other lifts but it's definitely doable.

Also, I go ATG on all my squats. Is there any benefit of going below parallel, but not ATG on my working sets? I find it extrememly hard to do sets like this, and am also thinking increasing weight would be easier not going ATG.

Thanks!

ATG is the best if you can properly do it. Hmm, that's like saying that you are going to stop the bar a couple inches away from your chest on bench presses lol. Sure you might get a little bit of gain in reversal strength, but as long as it doesn't hurt, full ROM is best. You'll get stronger at ATG, don't worry

 

[ExtraMile]

ok now goals for the end of march!

Squat- Current- 190x5.... goal- 225x5 (ATG, great form)
Deadlift- Current- 225x5- goal- 265x5
Bench- Current- 135x7- goal- 170x5
Overhead Press- Current- 90x4- goal- 105x5

DB Row- Current- 60x5... goal- 80x8
CGBP- Current- 105x8.. goal- 125x12
Incline DB- Current- 45sx8- goal- 65s x 8
Chinups- Current- 6.. goal- 10
Dips- Current- 9.. goal- 15

Please feel free to comment if you guys feel i can do more or less on any of these lifts. I am not sure if some of them are too easy or too hard. For OHP, i am going to be switching to clean and push press in my next routine, so i might not continue with that. For some of the lifts, it's hard to tell exactly how much i will go up or when i will stall, and although this might be a bit premature it's what i would be satisfied with in 3 months from now.. Of course there are more lifts (not much legs in there), but these are the ones that i have in my next routine. I know it seems like my bench is a bit high (increasing it more than my squat) but my 190x5 on squats was extrememly hard and i am going to do 185x5 next workout.

Also, I go ATG on all my squats. Is there any benefit of going below parallel, but not ATG on my working sets? I find it extrememly hard to do sets like this, and am also thinking increasing weight would be easier not going ATG.

Thanks!

my back better heal quick or your gonna be on top of my squats and deads!

 

[JDid23]

my back better heal quick or your gonna be on top of my squats and deads!

that will be the day man.... that'll be the day

 

[the.gladiator1987]

like i said in my thread ithink parallel is fine for ur heaviest set but all others should be atg. just my opinion tho

 

[hwydopehound]

Hey bro, just looked at your log from start to now. You're making some good gains. Keep it up man!

 

[JDid23]

thanks man! tomorrow i am going to do

Deadlift: 135x5, 155x5, 175x3, 230x5, 200x5
Dips: 3 sets- if this feels shitty on my shoulders i will stop ASAP
Alt DB Curls- 2 sets.. if i don't hit 25s x 10 per arm i am going to switch to hammer curls.
Seated Calves
Incline DB: i'll try 40s and 45s for 8-12 reps each.

i fucking hate lunges, and i am going to be doing SLDL's in my next routine so i'll give those a shot with some light weight at the end of my workout instead of lunges.

 

[JDid23]

wow shit- just typed up my lifts and i accidentally closed the page lol

never worked out this early in my life... woke up at 6:10 for a 7:00 workout, but started closer to 7:40. Also only got 5-6 hours of sleep because i couldn't fall asleep for 2 hours, but breakfast was decent

Deadlift
135x5 (double over)
155x3 (double over)
175x2 (double over)
230x5 (3 left under/right over, 2 right under/left over)- PR
200x6 (3 of each mixed grip)- PR- 2nd set

Dips- 1 partial dip of narrow and wide grip with bars and both didn't feel great on my shoulder.

Alt DB Curls
25s x 10 (per arm)- PR- GOAL FOR END OF YEAR MET!!!
20s x 10 (per arm)- PR- 2nd set
15s x 10 (per arm)

Seated Calves
25x10
35x10
45x10
55x10
65x10- PR
70x7- PR

Incline DB
35s x 8
40s x 8
45s x 8

Swimming- 12 or 14 laps- PR (shorter rest between laps)

Comments: Considering i only got about 5 1/2 hours of sleep, i was pretty satisfied... Deadlift wasn't that hard with left under, but with right under it was harder. I am pretty disappointed i can't do dips because i really like them- would a good switch be decline DB bench? I cheated a bit on my curls with my right arm, but not too much. I barely even felt seated calves in my calves.. i did a little, but not as much as usual- felt it more in my left ass cheek for some reason and i didn't use any momentum- focused on my calves the whole time. Incline DB was solid considering it has been 3 weeks since i've done them- could have done more with 35s and 40s, but just wanted to see how it felt and it felt pretty good. Next workout i am going to squat 185x3x3 and then have a backoff of 95x15-20 (hopefully 20)...

dips were the only goal i missed this year and i would have hit them had i not hurt my shoulder- only had 1 more left in me. Really saw how much muscle i've gained when i was getting dressed in the locker room to swim- very noticeable and feels good

 

[ExtraMile]

Nice workout I hate it when u have typed out the workout and accidentaly delete it!

If your gonna do backoff sets for deadlift do it with doubleover hand, it will mean u have to go lighter but it's good for forearms/grip

 

[oso0960]

Awesome man! Shit sleep, early as fuck workout and you still pulled through with PRs

 

[JDid23]

thanks guys... i am getting up some pics now- just found out how to upload them with my iphone so i will probably take them monthly

 

[JDid23]

well bros--- here are my progress pics. I am around 5'9 and 160ish.. I started lifting in late may and continued until early august which is when soccer season started. I took 3 months off (lost all gains) and have been lifting again for almost 2 months.

my left arm >> my right arm in everything

feedback/comments are welcome- ready for the worst.

i'll have 2-3 posts with these because i can only fit so many in one

Nvm i can only fit so many on the whole site lol- will use photobucket

 

[oso0960]

Is there anyway to blow those pictures up? I can't see them because I'm not a plat member :/

 

[JDid23]

Is there anyway to blow those pictures up? I can't see them because I'm not a plat member :/

Sure np-how are these? just uploaded them..

Back- back-12-31-09.jpg picture by JDid23 - Photobucket

Front- front12-31-09.jpg picture by JDid23 - Photobucket

Left Arm- leftarm-12-31-09.jpg picture by JDid23 - Photobucket

Right Arm- http://s822.photobucket.com/albums/zz142/JDid23/?action=view&current=rightarm-12-31-09.jpg&newest=1

Left Bicep- leftbicep12-31-09.jpg picture by JDid23 - Photobucket

Right Bicep- rightbicep12-31-09.jpg picture by JDid23 - Photobucket

Left Calf- leftcalf-12-31-09.jpg picture by JDid23 - Photobucket

Right Calf- rightcalf-12-31-09.jpg picture by JDid23 - Photobucket

Quads- quads-12-31-09.jpg picture by JDid23 - Photobucket

 

[Tblock1]

Dude good work! Hopefully you'll take this in the right way, but your lifts are really strong for your size. You're pretty skinny and are definitely stronger than I would expect you to be. You are stronger on deadlifts than my workout buddy who is 20 pounds heavier than you. Good work though

 

[JDid23]

Dude good work! Hopefully you'll take this in the right way, but your lifts are really strong for your size. You're pretty skinny and are definitely stronger than I would expect you to be. You are stronger on deadlifts than my workout buddy who is 20 pounds heavier than you. Good work though

thanks dude.. some of the pics were a little redic (calves lol) but just want to see where i am in the future when looking back at these... My right arm is basically genetically fucked the way i see it.

yeah i am going to take that the right way haha. I also lifted 3 months starting in may before taking 3 off, and lost most of my gains from then because i didn't focus on diet or lifting. I think that since i haven't been focusing on size (lower rep movements for a lot of lifts) and have been focusing more on strength that that may be why.. i am going to add in some higher rep stuff when i switch routines though, so hopefully i'll see some size increases

 

[the.gladiator1987]

keep doin it bud. I was 90 lbs freshman year in HS and look where im at now. Yea i used some shit but still lol youll get there.

 

[JDid23]

keep doin it bud. I was 90 lbs freshman year in HS and look where im at now. Yea i used some shit but still lol youll get there.

dam man 90 lbs!!!! i got about 70 on you haha- thanks though.. it's only been 2 months and i hear that the best gains come around 4 months. Patience is definitely something i have especially when it comes to lifting- i won't allow myself to miss a workout

btw were you able to start lifting the bar for squats and deads? I am guessing yes- just curious because my brother is around 90 lbs and is 5'3ish... Motor skill problems and everything and if you were ever in the same boat it would be great to hear what you did

 

[the.gladiator1987]

dam man 90 lbs!!!! i got about 70 on you haha- thanks though.. it's only been 2 months and i hear that the best gains come around 4 months. Patience is definitely something i have especially when it comes to lifting- i won't allow myself to miss a workout

btw were you able to start lifting the bar for squats and deads? I am guessing yes- just curious because my brother is around 90 lbs and is 5'3ish... Motor skill problems and everything and if you were ever in the same boat it would be great to hear what you did

haha...gains definetly come for the first 6 months a lot faster than usual. Take advantage of it. I have no patience as you can tell I do a lot of shit at a young age. So props to you

I also didnt do deads or squats in HS, I didnt start doing them till this year actually. So I cant comment on that, but I was def able to squat 135 and deadlift probably 135 as well. Ive always been coordinated tho. I would start him with some basic stuff. Deadlift is a lot of steps at once and that might be too hard for him right now no matter what weight. Like for squats have him sit down on a chair and then get back up, like box squats. The slowly after time get rid of it so theres no chair, then put weight on. Just an idea

 

[JDid23]

yeah that's what i did for squats until i got his form good...... we just do like 5-10 circuits depending on the day (just started) with pushups on bed, situps, pushups on knees, lunges, squats, dips (arms on bed), and wallsits

idk how big i want to get- probably a look that you have but maybe not as big haha. good luck to you this year man- any goals for your lifts?

 

[the.gladiator1987]

yeah that's what i did for squats until i got his form good...... we just do like 5-10 circuits depending on the day (just started) with pushups on bed, situps, pushups on knees, lunges, squats, dips (arms on bed), and wallsits

idk how big i want to get- probably a look that you have but maybe not as big haha. good luck to you this year man- any goals for your lifts?

Thats good, Start off slow and he will eventually get better.

HA yea, im around 200 and i just want to get stronger not bigger. Im too short to get bigger, id just look too big. Im gonna cut down in a couple weeks to finish my cycle and ill post some pics, probbaly have an 8 pack haha.

Goals for me are squat 405, deadlift 545 and bench 385. You?

 

[JDid23]

Thats good, Start off slow and he will eventually get better.

HA yea, im around 200 and i just want to get stronger not bigger. Im too short to get bigger, id just look too big. Im gonna cut down in a couple weeks to finish my cycle and ill post some pics, probbaly have an 8 pack haha.

Goals for me are squat 405, deadlift 545 and bench 385. You?

that it? lol...not 100% yet, but by the end of the year i'd like to hit

285 squat-- 315
315 deadlift-- 365
200 bench-- 225


i think i will hit all of these well before the end of the year if i am consistent and stay injury free, but it would be cool to say that i can hit those lifts and will feel great deadlifting 3 plates, squatting 285 ATG and benching 200 regardless of where i am in my training. If i somehow hit those goals at a reasonable time, those are the stretches i have that would be absolutely fuckin sick to hit!! by the end of march i want to hit all of these for some reps;- deadlift i should be able to hit somewhat easily as 230x5 was very manageable for me today, but squat will be hella hard and bench should be tough too.

225 squat
265 deadlift
170 bench

would also be nice to have a visible 6 pack all the time without flexing my abs. I just ate before i took that pic so my abs weren't visible but when i flex they're really noticeable

 

[Andalite]

Happy New Year!!!!

If you want aesthetic gains, I'd say 90% of that would depend on your diet. Don't you know the new fad? Train like a powerlifter and eat like a bodybuilder!!!

Good luck, as always!

 

[JDid23]

ok guys i am starting a new routine for the new year.. here are some things i want to focus on

-Mind/Muscle
-Form before weight (as always)
-Pushing myself harder
-Adding weight/reps each workout
-Diet!!!

here is my routine- will start off with assisted dips with the closet grip (easiest on the shoulder) and then progress into doing them unassisted again followed by weighted. If it hurts assisted i'll probably do overhead extensions at the end of the workout before abs
Goals for a few reps each by the end of march are:

Squat- 225
Deadlift- 265
Bench- 170


Day 1
Squat- 3x3-8, backoff set of 1x8-20
DB Row- 3x5-8
Incline DB- 3x8-12
Tri Pushdowns- 3x8-12
Standing Calves- 4-6 sets
Abs

Day 2
Clean and Jerk- 4x3, backoff set of OHP- 1x8-15
Front Squat- 3x5
Chinups- 3 sets sub failure
Dips- 3 sets sub failure
SLDL- 2x8
Abs

Day 3
Deadlift- 1x6
Bench- 2x5-8, backoff set of 1x8-15
Seated DB Press- 3x8-12
Alt DB Curls- 3 sets
CGBP- 3x8-12
Seated Calves- 4-6 sets

- if bench stalls for 2 weeks, i'll switch between flat DB and flat BB weekly
- if alt db curls continue to take so long to increase i will switch to hammer curls
- going to continue rows with knee on the bench, but if i stall i will lower the weight and do them bent over without the bench
- abs usually going to be declines supersetted with leg raises. Will start declines weighted when i hit 15 reps.
- if chins stall for 2-3 weeks i will do lat pulldowns

 

[ExtraMile]

when i hurt my RC i found it easiest on the shoulder when i put my knees far back on the pad so my body was at an angle and leant forwards not just kneeling or standing straight upright, so it simulated my leaning forward on a regular dip

also if you are finding alt. db curls to hard why not switch to a bar curl, like straight bar curls, EZ curls, preacher curls, seated bb curls or cable curls?

routine looks good stick with it! good luck

 

[JDid23]

when i hurt my RC i found it easiest on the shoulder when i put my knees far back on the pad so my body was at an angle and leant forwards not just kneeling or standing straight upright, so it simulated my leaning forward on a regular dip

also if you are finding alt. db curls to hard why not switch to a bar curl, like straight bar curls, EZ curls, preacher curls, seated bb curls or cable curls?

routine looks good stick with it! good luck

cuz my left arm is way ahead of my right arm.. with alt DB Curls, i could have hit 25 for 10 on my left when i started lifting, but my right lags behind like crazy so if i were to do a curl with the bar then my left would continue to do a majority of the work.