working on a new routine

[JDid23]

some parts better than others

Squat
95x5
135x5
155x3
185x3x3- PR
135x8
95x15- PR

DB Row
35x8
45x5
50x5
BBRow- 95x4 (wanted to see how it felt. stupid idea haha)

Incline DB
40s x 8
50s x 3 (left arm 4)- PR
45s x 5

Tricep Rope Pushdowns
25x12
30x10
35x9

Standing Calves
90x10
110x10
130x10
140x8

Abs superset weighted declines with leg raises
11..... 11- PR


Comments: Squats were good today. thanks to moya for recommending 185x3x3. 95x15 wasn't that hard and i'll hit 95x20 next time. My arms however were fatigued as hell from holding all that weight. Was able to get great depth towards the end. DB Row are still leg supported, but i don't think i get as much out of it as i would if i were doing rows the way andalite does them with 1 arm on the bench (or even no hands). Will try it like that next time. I did incline DB on thursday, but since i just switched routines i don't think i did as much as i could have. I'll do 45 on my first set next time then 50 on second. Calves weren't that great today, and on abs i want to go up 1 rep on each exercise each time and maybe add another set or two. My abs were killing after that first set.

 

[oso0960]

Good job on the PRs! With your squats, don't let your back start rounding toward the end of te reps. That was my issue when I did 20 reppers.. Didn't hurt anything, just knew my form was getting worse as the reps progressed.

 

[JDid23]

thanks! yeah... having 95 lbs on my back felt like nothing... When i looked at my form in the mirror (i do this so i know i am going ATG) it was good, but besides that i looked like i was going to die by the 15th rep. My arms though were completely fatigued from keeping the weight on during all my sets. I have never done 3 working sets with what so far is basically my 5 RM... I think the 135x8 might have been the hardest with a short rest after the sets of 185.

 

[the.gladiator1987]

Dude keep doing the 20 rep squats! They are killer. I always do 2-3 lighter sets, my heavy set of squats to failure, then 1 set of 20.

 

[JDid23]

quads were pretty sore today- was real nice!! Clean and jerks i am going to more of a clean and push press, followed by front squats. If dips feel like shit i am just going to skip them and do overhead extensions or decline bench. hopefully i can hit 6 chins- if i can't i will do lat pulldown and progress from there. not sure how much weight i can handle with SLDLs, but i'll try the bar first, then 95, 115, 135.

 

[ExtraMile]

quads were pretty sore today- was real nice!! Clean and jerks i am going to more of a clean and push press, followed by front squats. If dips feel like shit i am just going to skip them and do overhead extensions or decline bench. hopefully i can hit 6 chins- if i can't i will do lat pulldown and progress from there. not sure how much weight i can handle with SLDLs, but i'll try the bar first, then 95, 115, 135.

for the SLDL, stand on a box and use 35lb plates. Go real strict and slow down the negative, really arch your lower back and stick your hips back as far as you can, you should get a painful ham stretch, when you get the stretch flex your hams and glutes and power back up to standing. By standing on the box and using the smaller plates the bar will never rest on the floor, so it will allow you to get a good stretch and also keep a little more tension on the spinal erectors. As you do them more and more your flexbility will increase and u will have to use smaller plates or bigger boxes, when I first started I just used 45's and stood on the floor, then 35's then added a box, but I have a feeling you will have decent lowerbody flexibility from soccer...

 

[JDid23]

don't know what to think of this workout besides i am fucking in love with front squats

Clean and Push Press- forgot backoff set of OHP.. i'll get it next time
45x3
65x3
85x3
95x3
100x3

Front Squat- clean grip
45x5
65x5
85x5
95x5
100x5- PR
105x4- PR

Chinups (neutral grip)
6
4
Lat Pulldown- 50 x 8 close grip strict

Dips (full ROM)- going to cut these out
7
4

SLDL (first time)- added in standing on a platform for 115
45x5
95x5
115x5
95x5
135x4

Abs- Superset highest decline BW.... leg raises...... russian twists with 8 lb medicine ball
12.....12.....20- PR
7.......7.......20

Swimming- 14 laps- PR

Comments: Will start off with a way below-par diet before i lifted. Played intramural basketball after school so i didn't have time to go home and ge tprotein and it made me reminiss about back in middle school. just ate a great dinner though. Wish i kept going i might be stronger right now and i might have a scholarship haha! Clean and push press was solid... i think i hit 100x3 before when i started training so i'll try to increase 5 lbs per week for now and if it gets too tough i won't becuase i know form has to be perfect on these. Front squats were sick!!!!! I went down so far that the bar literally touched the rack and my ass was so close to touching the ground. I wanted to check my form and a guy who asked me to work in (he was BB Rowing 225, squat 405 ATG last time) said my form was real good. Chinups are weak- i am thinking of switching to lat pulldown, and i am not someone who focuses on biceps but i don't have many exercises that work bi's so i feel like they might lag behind. Maybe i will switch to 5x3 chins? Dips felt good until the second set.. i don't want to risk anything with my shoulder right now so i am going to stop and do decline pressing or OH tricep extensions instead. SLDL felt like hell on my hamstrings (in a good way) for the first 2 sets, but on the last 3 sets my form wasn't as good. I am going to do 95 and go up in 5 pound intervals with these. Abs were hard today!


EDIT: EM- i kind of wish i read that today haha. was insanely busy When i performed the lift right it felt absolutely amazing but i did try to arch my back a lot. I'll check out some vids before my next workout thx

 

[the.gladiator1987]

nice bro, i need to use some of these lifts (SLDL, front squats, clean and press)

 

[oso0960]

Good job man. Fuck the lat pulldowns in place of chins lol, the chins will come, just keep doing them. A suggestion: you could aim to get a # throughout your workout. Like say you want to do a total of 20 chins. Do a couple reps here and there spread throughout your workout. Maybe add 5 reps each week or something. Just play with around with them.

 

[JDid23]

Good job man. Fuck the lat pulldowns in place of chins lol, the chins will come, just keep doing them. A suggestion: you could aim to get a # throughout your workout. Like say you want to do a total of 20 chins. Do a couple reps here and there spread throughout your workout. Maybe add 5 reps each week or something. Just play with around with them.

yeah i was thinking about doing that to be honest like getting 15 reps one workout (5x3) and then spreading it out... good idea i'll definitely shoot for 5x3 next time. Also, if it makes any difference i pause for a second or two at the bottom and i make sure to use full ROM.

glad- i think you'll really find front squats easier to keep good form with.... and clean and jerks are fun as hell too