working on a new routine

[Tblock1]

ok guys tomorrow i have the following; going for PRs on deads and bench - 235x5 deadlift and 140x4-8 bench press... if i hit 6+ reps on 140 i'll up the weight. If I don't struggle as much with 235 i'll up to 245 next workout...



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



any ideas on order of the lifts? i originally had dead -> bench -> seated db press -> curls -> CGBP -> calves, but i think that doing curls in between bench and seated DB might be good to give myself some rest, and calves in between seated db press and cgbp to also give myself some more rest.

my shoulders are crazy sore today from clean and push press (not a jerk) and my quads are also pretty sore!! will start out with 25s on seated DB press and go with it from there- quads have been noticeably growing at least to my eyes.. will post some more pics at the end of the month

Yeah try the curls in between bb and db bench. And pull that 235x5 yeah!!!!

 

[oso0960]

I always do deads last..I hate having to do anything after a heavy set of them lol

 

[JDid23]

the parts i wanted to be great were great- the others weren't though

Deadlift
135x5
155x5
185x3
235x6 (3 left under, 3 right under)- PR
200x7 (3 double over, 2 left under, 2 right under)- PR- 2nd set

Bench
65x5
95x5
105x5
140x5 (spotted around mid on 6th)- PR
135x2 (spotted early into 3rd lol)
95x14- PR

DB Curl- went to shit.. i was 1/9 people curling in a fucking line and couldn't deal with it lmao
30s x 2 (3 with left arm)- PR- shitty <-
hammer curls- 25s x 6 (per arm)

Seated DB Press- first time
25s x 8
30s x 8
35s x 4

Seated Calves
25x12
45x12
55x12
65x12

CGBP
45x8
65x8
95x8
100x8 (mad small spot on 8th)
85x8 (was aiming for 8-15 lol)

Swimming- 14 laps- tied PR

Comments: Want to start off by saying deadlifting in a room full of curlers is a great feeling. Deads felt amazing and not that hard with left under/right over, but with right under/left over it's insanely hard to lock my right arm out all the way on the 3rd and 5th reps while doing it... was the same with the 200 backoff. Bench was also good... the 95x14 felt crazy towards the end I don't know about hitting 170 by the end of march, but if i get between 160-170 i'll be happy. There was a line of people curling and so many people working in with the weights so i just said fuck it... will make sure to do more next time- my right arm is so damn shitty it's crazy. Seated DB Press was harder than i thought.. I will start with 25s and try to hit 12, then same with 30s, and go for 35s and try to get 8ish. Seated Calves weren't as intense as usual, and CGBP has gotten harder. I think i'll drop the weight to 85x12, 90x12, 95x8-12 next time and progress from there.

 

[Tblock1]

the parts i wanted to be great were great- the others weren't though

Deadlift
135x5
155x5
185x3
235x6 (3 left under, 3 right under)- PR
200x7 (3 double over, 2 left under, 2 right under)- PR- 2nd set

Bench
65x5
95x5
105x5
140x5 (spotted around mid on 6th)- PR
135x2 (spotted early into 3rd lol)
95x14- PR

DB Curl- went to shit.. i was 1/9 people curling in a fucking line and couldn't deal with it lmao
30s x 2 (3 with left arm)- PR- shitty <-
hammer curls- 25s x 6 (per arm)

Seated DB Press- first time
25s x 8
30s x 8
35s x 4

Seated Calves
25x12
45x12
55x12
65x12

CGBP
45x8
65x8
95x8
100x8 (mad small spot on 8th)
85x8 (was aiming for 8-15 lol)

Swimming- 14 laps- tied PR

Comments: Want to start off by saying deadlifting in a room full of curlers is a great feeling. Deads felt amazing and not that hard with left under/right over, but with right under/left over it's insanely hard to lock my right arm out all the way on the 3rd and 5th reps while doing it... was the same with the 200 backoff. Bench was also good... the 95x14 felt crazy towards the end I don't know about hitting 170 by the end of march, but if i get between 160-170 i'll be happy. There was a line of people curling and so many people working in with the weights so i just said fuck it... will make sure to do more next time- my right arm is so damn shitty it's crazy. Seated DB Press was harder than i thought.. I will start with 25s and try to hit 12, then same with 30s, and go for 35s and try to get 8ish. Seated Calves weren't as intense as usual, and CGBP has gotten harder. I think i'll drop the weight to 85x12, 90x12, 95x8-12 next time and progress from there.

On the bench press part I tested my friend's bench who had never worked out before and he got 95x17, 135x3, and 155x1. So I'd say you are somewhere around 150 max on bench, although you could be a little different. Good luck getting that 170 though!

 

[JDid23]

btw the 95x14 was after all of my working sets, the 135x2 was after my 140x5... i hit 135x7 last time.

anyone have any ideas on the deadlift? I know that you probably don't feel like reading the comments, but it's just the beginning part- thanks

 

[Tblock1]

btw the 95x14 was after all of my working sets, the 135x2 was after my 140x5... i hit 135x7 last time.

anyone have any ideas on the deadlift? I know that you probably don't feel like reading the comments, but it's just the beginning part- thanks

I think you should be at right about 170 for your max bench right now. I would try getting 170 next bench workout, or maybe just got for 165.

 

[JDid23]

I think you should be at right about 170 for your max bench right now. I would try getting 170 next bench workout, or maybe just got for 165.

i am not really focusing on my 1 RMs at the moment... if i can add 5 pounds to my bench per week while hitting 4-5 reps i will be more than satisfied.. I think i will go for my 1 RMs around the next time i switch routines. I will focus 1 day on squats, 1 on bench, 1 on deadlift (in this order), and then proceed to switch routines to maybe something like 5x5 or do something more hypertrophy specific- but i have a long way until that happens.

anyone have any ideas on what i should do regarding my deadlift? when i lift it with left under/right over, it's fine and not as hard, but when i lift with right under and left over it gets much harder to the point where my left arm always locks out before my right... i have also been activating my glutes more into the lift, but it still happens.

 

[ExtraMile]

lol @ your deadlift sets being higher than mine atm

about the over/under grip problem you should learn hook grip

 

[JDid23]

yeah i do hook grip for all of my sets that aren't specified as over/under........ for my heaviest set i like to do over/under- would it be okay to use the left under/right over for my heaviest set, and then the right under/left over for another set with a lower weight?

 

[ExtraMile]

yeah i do hook grip for all of my sets that aren't specified as over/under........ for my heaviest set i like to do over/under- would it be okay to use the left under/right over for my heaviest set, and then the right under/left over for another set with a lower weight?

just use whicever your strongest with, when u get good at hook grip you will be able to replace the over/under with it. if you ever have to deload that is a perfect time to swap, because diving straight into your heavy sets of deads with a hook grip will hurt at first, but with a deload you can start with some sub-max weight. When I get back into heavy deads Im using double overhand until I cant, then switching to hook grip.