working on a new routine

[JDid23]

here's what i am going for today;

Squat- 195x3x3, 115x8 (140x5 was too hard last time and i want to hit my backoff sets), 95x15-20
Row (increase each set 5 lbs per week)- 40x8, 45x6, 50x5, 35x8
Incline DB (increase each set 5 lbs per week)- 35x10, 40x8, 45x8
Standing Calves SUPERSET with Seated Calves- will see (didn't get in seated calves last workout)
Rope pushdowns SUPERSET with CGBP- will see (didn't get in CGBP last workout so i want to give this a shot)
Abs

 

[Andalite]

^^ Good luck!!!

 

[JDid23]

thx bro ^^ i was really happy with today's workout!

Squat
95x5
115x5
135x3
155x3
175x1
195x3x3- PR
115x8
95x20- PR- first 20 repper

DB Row (no hand, 1 leg on bench- 2nd time)- mind muscle focus
40x8
45x6
50x5- PR
35x8

Incline DB
35x10
40x8
45x8- tied PR

Superset standing and seated calves
90x8...45x10
110x8...55x10
110x8...55x10

Superset CGBP with rope pushdown
65x8...20x8
85x8...25x8
90x8...30x8
95x5...35x8

Abs highest decline BW... leg raises... russian twists w/ 10 pound med ball superset
20- PR... 10... 20


Comments: I think squats alone took up about half my workout time today. 195x3x3 was hard as fuck, and on the 3rd set i had a spotter. My back was rounding a bit on the last rep of the 2nd set, and on the 3rd set my form wasn't too great. The 20 repper with 95 pounds killed me. Afterwards when i went to get a drink, every body part below my dick was sore- groin, quads, hamstrings, calves, hips, ass. DB Rows were solid- i like them a lot more this way and can definitely progress each workout with 5 lbs with that rep range. Incline DB hopefully i can manage 50x8 next time. I am getting bored of working my calves, so i am kind of just going through the motions with them which i know isn't great. I'll try to increase the intensity next time although the superst was pretty hard. Supersetting my triceps with CGBP and rope pushdowns was hard and they were burning afterwards. Hit my 20 reps with BW on the highest decline, so i am going to start doing them weighted.

What do you guys think i should do with the weight on squats? I really struggled with all 3 reps on my last set.

 

[JDid23]

ok well i did make some premature goals for my big 3..... but they were a bit too premature. Here are my goals for all of my lifts.

I think that some might be easier than others, but if i could hit all these lifts by march, that would be absolutely fucking sick! please comment if you guys think some of these are too easy or too hard. Thanks



Day 1
Squat- Current- 195x3x3 (not great form)... Goal- 225x2 (great form)
DB Row- Current- 50x5 (easy)... Goal- 85x5
Incline DB- Current- 45x8... Goal- 65x8
Tri Pushdowns- Current- 42.5x8 (?)- Goal- they're tri pushdowns.
Standing Calves- 4-6 sets- keep adding weight
Abs

Day 2
Clean and Jerk- Current- 105x3, 110x2... Goal- 145x2
Front Squat- Current- 115x4... Goal- 155x5
Chinups- Current 1st set- 7... Goal- 12
Dips- 3 sets sub failure-- hurt too much- will switch exercise
SLDL- 2x8- not enjoying as much as i presumed. Might go back to lunges.
Abs

Day 3
Deadlift- Current- 235x6, 245x3... Goal- 275x4
Bench- Current- 135x7/140x5... Goal- 160x5 (no spotter)
Seated DB Press- 3x8-12... shitty- might switch to OHP.. only done a few times but like 30x5 is PR.. goal would be 40x7
Alt DB Curls- Current- 25s x 10- Goal- 30s x 12
CGBP- 3x8-12.. Current- (not sure)... Goal- 125x10
Seated Calves- 4-6 sets- keep adding weight

 

[the.gladiator1987]

ok well i did make some premature goals for my big 3..... but they were a bit too premature. Here are my goals for all of my lifts.

I think that some might be easier than others, but if i could hit all these lifts by march, that would be absolutely fucking sick! please comment if you guys think some of these are too easy or too hard. Thanks



Day 1
Squat- Current- 195x3x3 (not great form)... Goal- 225x2 (great form)
DB Row- Current- 50x5 (easy)... Goal- 85x5
Incline DB- Current- 45x8... Goal- 65x8
Tri Pushdowns- Current- 42.5x8 (?)- Goal- they're tri pushdowns.
Standing Calves- 4-6 sets- keep adding weight
Abs

Day 2
Clean and Jerk- Current- 105x3, 110x2... Goal- 145x2
Front Squat- Current- 115x4... Goal- 155x5
Chinups- Current 1st set- 7... Goal- 12
Dips- 3 sets sub failure-- hurt too much- will switch exercise
SLDL- 2x8- not enjoying as much as i presumed. Might go back to lunges.
Abs

Day 3
Deadlift- Current- 235x6, 245x3... Goal- 275x4
Bench- Current- 135x7/140x5... Goal- 160x5 (no spotter)
Seated DB Press- 3x8-12... shitty- might switch to OHP.. only done a few times but like 30x5 is PR.. goal would be 40x7
Alt DB Curls- Current- 25s x 10- Goal- 30s x 12
CGBP- 3x8-12.. Current- (not sure)... Goal- 125x10
Seated Calves- 4-6 sets- keep adding weight

For calves I wouldnt bother worrying about addin weight, I would always switch it up. Do them 5x a week. Do 4 - 100 reps always switch things up.

For SLDL, try natural GHR's. They work wonders for my hammies, Just put your feet under something and go down to the floor and push yourself up. People will look at you but fuck them this will make your posterior chain strong as fuck.

Dips why not switch to skullcrushers? Or you could do bench dips with 45lb plates on your legs.

If you switch the db military to bb military that would engage your core a lot more which is good. Also try push presses, my shoulders are actually getting sore now and they never get sore. After I stall on push press, im gonna do lighter weight push press with the focus on the negative part of it.

These are just some ideas. Most your goals look good, you will be the only one to really determine what you are capable of due to so many factors. Do you take any supps?

 

[JDid23]

For calves I wouldnt bother worrying about addin weight, I would always switch it up. Do them 5x a week. Do 4 - 100 reps always switch things up.

For SLDL, try natural GHR's. They work wonders for my hammies, Just put your feet under something and go down to the floor and push yourself up. People will look at you but fuck them this will make your posterior chain strong as fuck.

Dips why not switch to skullcrushers? Or you could do bench dips with 45lb plates on your legs.

If you switch the db military to bb military that would engage your core a lot more which is good. Also try push presses, my shoulders are actually getting sore now and they never get sore. After I stall on push press, im gonna do lighter weight push press with the focus on the negative part of it.

These are just some ideas. Most your goals look good, you will be the only one to really determine what you are capable of due to so many factors. Do you take any supps?

GHRs i might give a try.... If i keep doing SLDLs and am not able to get my form down the way i'd like to i might switch- also don't love them.

Skull crushers to be honest i never even knew how to do. I can find a video of them and give them a shot though.. was going to do either these, decline CGBP or decline DB bench, or overhead DB extensions.

I do clean and push press already, or else i would probably have push presses- allows a lot more weight than strict military.. But would doing clean and jerks on tuesday, then standing military on thursday along with deads and bench be a bit much by the time i get around to them? I put curls in between to rest lol. I figured seated DB Press would help some muscle imbalances with my shoulders (left is stronger at everything) but i hate em.

I do not take any supps at the moment besides multi vitamins- also stopped taking protein shakes cuz our blender broke. We just got a new one though so i am going to go buy some whey probably on tuesday after i hit the gym.. Been trying to keep my diet good though

Thanks!

 

[the.gladiator1987]

GHRs i might give a try.... If i keep doing SLDLs and am not able to get my form down the way i'd like to i might switch- also don't love them.

Seriously give them a try my man. SLDL's are kinda gay, GHR's allows me to really feel my hamstrings work, not just feel like a stretch if you know what I mean. It will feel badass when you can go to the ground and come back up without pushing off the ground.

Skull crushers to be honest i never even knew how to do. I can find a video of them and give them a shot though.. was going to do either these, decline CGBP or decline DB bench, or overhead DB extensions.

They are really easy. Basically I use an ez bar or db's doesnt really matter. You have your arms straight but behind you a little bit . Go down in an arc position, like your elbows are hinges. Bar should touch the top of your head then back up. Dont move your elbows at all. If you have to its too much weight. Whe I do tris the combination thats gets them the best is CGBP, dips, skullcrushers. And fuck anything decline. Why do you want to focus on the lower part of your chest? It will grow anyway. i have never done 1 decline exercise in my life. The cut on your lower chest comes from low bf% and genetics.

I do clean and push press already, or else i would probably have push presses- allows a lot more weight than strict military.. But would doing clean and jerks on tuesday, then standing military on thursday along with deads and bench be a bit much by the time i get around to them? I put curls in between to rest lol. I figured seated DB Press would help some muscle imbalances with my shoulders (left is stronger at everything) but i hate em.

Ok stick with clean and press until you stall if you really want to keep them in your routine. Seems like the added jerk would make your quality of reps suffer faster. So maybe you could split them up? What are your goals? I wouls do standing bb military, it will be easier to add weight since your dealing with a larger number so 5lbs is a small % compared to a db. Your routine has you doing pressing movements x a week?

I do not take any supps at the moment besides multi vitamins- also stopped taking protein shakes cuz our blender broke. We just got a new one though so i am going to go buy some whey probably on tuesday after i hit the gym.. Been trying to keep my diet good though

OK cool just keep eating like a horse. Why not add some creatine? Cheap as hell at primordialperformance.

Thanks!

read above broham

 

[ExtraMile]

I agree you should do Ghetto GHR's!

Instead of dips you could add another set onto your incline presses and swap them to rolling extenions with an EZ bar

this is a skullcrusher : http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

 

[the.gladiator1987]

I agree you should do Ghetto GHR's!

Instead of dips you could add another set onto your incline presses and swap them to rolling extenions with an EZ bar

this is a skullcrusher : Barbell Lying Triceps Extension "Skull Crusher"

ghetto GHR's FTW

That is a good website, check it out more if you can. The only difference on the skullcrushers is I have my arms back a little more. You can see that his elbows kinda go down in the beginning, that is what i was trying to say not to do. But when your arms are directly straight perpendicular its hard not to bend the elbows.

 

[ExtraMile]

ghetto GHR's FTW

That is a good website, check it out more if you can. The only difference on the skullcrushers is I have my arms back a little more. You can see that his elbows kinda go down in the beginning, that is what i was trying to say not to do. But when your arms are directly straight perpendicular its hard not to bend the elbows.

I used to do mine on a decline bench, not a massive decline but the 2nd notch, and I have my upper arms a little more leant towards my face, so I can lower the bar behind my head and get a full ROM. But last time I tryed them on a flat bench with a cable and rope attachment like future does and I loved them so much more!