working on a new routine

[Tblock1]

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.

I don't see a reason why you shouldn't test your one rm's though, they don't take much out of you and only take a little extra time.

 

[Andalite]

I don't see a reason why you shouldn't test your one rm's though, they don't take much out of you and only take a little extra time.

At his level, I'd agree with you. Something else you could do, JD is do your required sets and THEN try something more closer to your 1RM.

 

[the.gladiator1987]

or instead of ur last set go heavier for a 1-3rm

 

[Andalite]

^^^ Exactly....you don't need to plan your training and set it in stone lol..With me, my training is like 30% Planned at best. I have a set of guidelines - not rules, which I adhere to and the rest is up for grabs which means I have to think on my feet.

 

[ExtraMile]

just wait till you stall, then the week after test your 1rm in the big lift or two big lifts for that day and really much assistance work, this will provide a big drop in volume and you will have to take some big rests before and after the 1RM attempt so the workout will be at a slower pace and less taxing. This will be like a deload, which is what you need if you have stalled on alot of lifts...

 

[JDid23]

EM, i was thinking the same thing.. and to everyone else, i understand what you're talking about- i don't follow my program to a tee but i just really don't have a desire to test my 1 RMs at the moment.

 

[JDid23]

dam guys- stayed home tonight instead of goin out in order to get a 6 page essay done so i dont have to do this shit tomorrow... just wanna watch workout, see the blind side (maybe), watch football, go to my schools basketball game, and fucking relax and not have to worry about a bigass essay like i usually do on sunday. Got 2 more paragaraphs left, but fuck this shit!!

anyways, tomorrow for squats i want to try to hit 3 PRs.......190x3x3 140x8-10 (backoff) 100x15-20 (backoff)... going to try to increase the weight 5 pounds per lift in this rep range per week. i really like how it went last time- i was fuckin spent as hell after the 100.
for rows, i am going to do them with 1 hand on the bench and no knees so i am going to decrease the weight and get this down
for incline DB, i am also going to decrease to 30 lbs and do 3-4 sets depending on how i feel in order to get mind/muscle down.
also going to try to do some 15-20 rep standing calves instead of my usual 8-12.

 

[Andalite]

Do you measure PRs only as the weight you've lifted?

 

[JDid23]

Do you measure PRs only as the weight you've lifted?

it depends on the lift... for example, i have myself squatting the 190x3x3 which is a weight PR, the 140x8-10 which is a PR for this rep range, and the 100 which is a PR in rep range. Squats mean more to me than most lifts, so I like to work harder on it and focus on my form each time.. which leads o more PRs

however, if i am doing incline DB, and my PRs are 40x10 and 45x8, and i hit 35x12, i am not going to consider that a PR because tha'ts substantially easier. On the other hand, hitting 10 reps with 140 and 15-20 reps with 100 after my 4 working sets on squat is pretty dam hard for me so i consider it a PR

 

[JDid23]

not great today, but not that shitty

Squat
95x5
135x3
155x3
190x3x3- PR
140x5 (so fucking wiped, form let down on rep 5)
100x8-10 (don't remember)

DB Row- one hand on bench, no knees- first time
35x8
40x6
45x5
30x8

Incline DB
30x10
35x8
40x8

Standing Calves- held and focused on stretch
50x15
70x15
90x12
110x10

Rope Pushdowns
30x12
35x10
42.5x8 (hard, form changed on last few so i wasn't pulling the 2 sides of the rope away from each other, but rather almost towards each other- does this matter?)


BB Complex- 6 reps of each(all the ab shit that i usually do was taken by all asians, and i really wanted to do a complex)
Back Squat, Hang Clean, Overhead Press, Row, Front Squat, Curl, SLDL


Comments: Earliest workout of my life- i got there and the gym wasn't even open.... Squat was ok- i did dynamic stretching after my 155x3, and then the 190x3x3 took a fuckload out of me, so there was no way i was getting 140x10. Rows felt solid, i focused on mind/muscle a lot in these and incline, but after incline my left lat kinda hurt and it still does..Standing Calves i focused completely on the stretch, and i was exhausted after 70x15... pushdowns were mediocre- i really am not a big fan of these.. Complexes were fun, and i was out of breath afterwards. Would it hurt to add these to the end of my workouts?