working on a new routine

[JDid23]

for deads please stop with all that grip switching lol whats the point just do your heaviest with your strongest grip then a back off with double overhand or hook grip

for bench try deloading then starting back with 85% of your 1rm for 5 reps. Or swap to flat db presses and incline BB presses, not changing every week just swap to that for a while...

if your alt db curls still arnt progressing swap to one of these:
straight bar curls
EZ curls
close grip EZ curls
preacher curl
incline curl
reverse curl
hammer curl
rope curl

my right under/left over eats shit... like huge shit. This doesn't matter though i guess? I was thinking of either dropping my bench to 135, or progressing with DBs. With incline though i wasn't even contemplating switching from DB to BB. For curls i am just going to do BB Curls for now.

With bench i think i'll just drop to 135 and see how i do.... once i stall again i will switch to DBs.

 

[ExtraMile]

my right under/left over eats shit... like huge shit. This doesn't matter though i guess? I was thinking of either dropping my bench to 135, or progressing with DBs. With incline though i wasn't even contemplating switching from DB to BB. For curls i am just going to do BB Curls for now.

With bench i think i'll just drop to 135 and see how i do.... once i stall again i will switch to DBs.

IMO I would have one barbell exercise in there and one DB

both my alternating grips are the same in strength I think, I never have trouble gripping anything but since I pulled my 319 I havnt done any alt grip, I only grip double over. Just alternate each week or if do the weaker grip for all your warmups then the strongest one for your heaviest set.

 

[Andalite]

I think one of your problems is that you're thinking very uni-dimensionally. For you to be satisfied you only think of adding weight to the bar or getting x number of reps. I think you should try to progress using sets as well. For example, lets say on Deadlifts you hit 245x6, right? Now, you should build on that:

Week 1 = 245 x 6 (this is what you just did)
Week 2 = 245 x 6 x 2
Week 3 = 245 x 6 x 3
Week 4 = 255 x 6 x 3
Week 5 = 265 x 6 x 3
now at some point adding weight will not be possible using the same volume of 3 sets and 6 reps. So, you try to set a new base:
Week 6 = 275 x 4 (this becomes your new base)
Week 7 = 275 x 4 x 2
Week 8 = 275 x 5 x 3
Week 9 = 275 x 6 x 3
There...you're made your old 275x4 max into a 3x6 working weight.

These numbers are relatively arbitrary...you just have to follow a pattern. Doing just one top set isn't enough IMO. You should work within a range. Take your workout last night:

245x6 (left under, right over)- PR
250x3 (left under, right over- not that hard)- PR
225x0 tried right under/left over and double over..... didn't get

how is possible for 225 to have failed you but 255 to have succeeded? Either you didn't rest well or..you're body hasn't adapted to the weight to begin with. Thats is why if I were you, I would've done your 185x4 set like you did and then worked back up to 225x1 or 225x2.

I'm just saying: you need to progress in different ways and you need to build on what you are doing. In order to build on what you are currently doing you must break down your accomplishments so far into what they are in essence. So your 245x6 lead to 255x3 last workout. Good. Next time, I'd try to hit 245x6x2-3 and THEN try 255x3 or whatever reps. You're building on your base if you get what I mean..

 

[ExtraMile]

I think one of your problems is that you're thinking very uni-dimensionally. For you to be satisfied you only think of adding weight to the bar or getting x number of reps. I think you should try to progress using sets as well. For example, lets say on Deadlifts you hit 245x6, right? Now, you should build on that:

Week 1 = 245 x 6 (this is what you just did)
Week 2 = 245 x 6 x 2
Week 3 = 245 x 6 x 3
Week 4 = 255 x 6 x 3
Week 5 = 265 x 6 x 3
now at some point adding weight will not be possible using the same volume of 3 sets and 6 reps. So, you try to set a new base:
Week 6 = 275 x 4 (this becomes your new base)
Week 7 = 275 x 4 x 2
Week 8 = 275 x 5 x 3
Week 9 = 275 x 6 x 3
There...you're made your old 275x4 max into a 3x6 working weight.

These numbers are relatively arbitrary...you just have to follow a pattern. Doing just one top set isn't enough IMO. You should work within a range. Take your workout last night:


how is possible for 225 to have failed you but 255 to have succeeded? Either you didn't rest well or..you're body hasn't adapted to the weight to begin with. Thats is why if I were you, I would've done your 185x4 set like you did and then worked back up to 225x1 or 225x2.

I'm just saying: you need to progress in different ways and you need to build on what you are doing. In order to build on what you are currently doing you must break down your accomplishments so far into what they are in essence. So your 245x6 lead to 255x3 last workout. Good. Next time, I'd try to hit 245x6x2-3 and THEN try 255x3 or whatever reps. You're building on your base if you get what I mean..

could you explain why I have only ever done 1 work set of deadlifts and I have been able to add 5lbs every week for most of my lifting life? I went through a period of a few months where I was stuck at 242x6 and whatever I did I couldnt budge it, but I switched to deficit deadlifts (this was about april time 2008) and since then I have added 5lbs every workout to my deadlift and gone from 242x6 to 292x4 or 319x1 until november time when I suffered a twisted lumbar injury. I also took about a month off in the summer due to holidays (vacations)

This means I put around 50lbs on my deadlift in aprox 5 months only doing 1 maximal set, and sometimes a lighter set of deficit deadlifts in the 6-10 rep range to work on my hook grip but nothing near failure. Yes this is all aproximated and obviously there where several workouts dotted around when I missed it for some reason but you get the idea.

Do you think my using your methods I would be able to make better progress? Or do you think Im about at my max for how fast I could get my deadlift up? If so then I might give it a try, after all whats the downside of deadlifting more weight lol

 

[JDid23]

I think one of your problems is that you're thinking very uni-dimensionally. For you to be satisfied you only think of adding weight to the bar or getting x number of reps. I think you should try to progress using sets as well. For example, lets say on Deadlifts you hit 245x6, right? Now, you should build on that:

Week 1 = 245 x 6 (this is what you just did)
Week 2 = 245 x 6 x 2
Week 3 = 245 x 6 x 3
Week 4 = 255 x 6 x 3
Week 5 = 265 x 6 x 3
now at some point adding weight will not be possible using the same volume of 3 sets and 6 reps. So, you try to set a new base:
Week 6 = 275 x 4 (this becomes your new base)
Week 7 = 275 x 4 x 2
Week 8 = 275 x 5 x 3
Week 9 = 275 x 6 x 3
There...you're made your old 275x4 max into a 3x6 working weight.

These numbers are relatively arbitrary...you just have to follow a pattern. Doing just one top set isn't enough IMO. You should work within a range. Take your workout last night:


how is possible for 225 to have failed you but 255 to have succeeded? Either you didn't rest well or..you're body hasn't adapted to the weight to begin with. Thats is why if I were you, I would've done your 185x4 set like you did and then worked back up to 225x1 or 225x2.

I'm just saying: you need to progress in different ways and you need to build on what you are doing. In order to build on what you are currently doing you must break down your accomplishments so far into what they are in essence. So your 245x6 lead to 255x3 last workout. Good. Next time, I'd try to hit 245x6x2-3 and THEN try 255x3 or whatever reps. You're building on your base if you get what I mean..

that looks like a pretty cool deadlift pattern..... i like the look of it and also the fact that i'll be doing more than 1 real working set.. I'll give 245x6x2 a shot next time! i also got 250x3 afterwards last time and i felt like i could do more.

Btw, i failed on the 225 because i tried it with right under, left over which is for some reason quite challenging for me.... I actually rested a few minutes as well.

Do you have any advice for my squats? I did 195x3x3 last time, but after the first set my form began to give out on me a bit... I know good form is imperative for squats which is why i was thinking of doing sets with 175, 180, and 185 for tomorrow's workout.

 

[Andalite]

For ExtraMile:

Last time we danced like this it resulted in you just negating everything I said because you're SaiBot's apprentice and if he hasn't suggested something it mustn't be worth it to you....so I dunno if I should take this seriously or not but I'll go ahead and reply honestly:

I am not sure I see the argument here but from my understanding you are asking me why multiple sets are better for deadlifts versus one single set.

1.) Multiple sets = more weight lifted in total = neurological adaptation occurs faster = physiological benefits + lesser chance of injury because your body is used to moving that weight

2.) A lot of people end up doing just one top set on Deadlifts and they progress for a long time. You unfortunately progressed only till 319 before you got injured, I progressed till 315 before 1 set didn't do the trick to spark progress, someone else may be able to go on till 400 lbs and perhaps there are some gifted folk who can go even more. However, take a look at the older folk - the guys who have been slinging heavier weight than 400 lbs for many many years. These guys don't do just one top set. Right now in this day and age the fad is either Rippetoe or 5x5 or 5/3/1 or WSBB, etc..But if you look at the guys who have been training successfully before the internet exploded, these guys have done multiple heavy sets which may or may not be waved. There have not been any Deadlifters out there like Bolton, Konstantinovs, Magnusson, etc who do just one top set. Sure one set will be the heaviest of the entire lot but they will have first acclimated to that top set and then done many sets within a work range before hitting that big set.

I prefer looking at the PROs of weightlifting versus the PROs of bb'ing because weightlifters tactics can be adapted for people like me who aren't that awesome which is why I refer to them.

Do you think my using your methods I would be able to make better progress? Or do you think Im about at my max for how fast I could get my deadlift up? If so then I might give it a try, after all whats the downside of deadlifting more weight lol

These aren't my methods because we're not discussing methods here. There is no program or golden set-rep scheme which I am prescribing.

Now, if you're asking me if my ideas will help you progress, then fuck yeah. These ideas could help anyone.

 

[JDid23]

I wouldn't call myself "Saibot's apprentice". However, at the time i was following a routine that he gave me so i wanted to stick to what he told me and see how it went. With that being said, i am always open to advice and am definitely going to give your deadlift rep scheme a try... If you wouldn't mind chiming in about squats, that would be greatly appreciated as well.

 

[Andalite]

that looks like a pretty cool deadlift pattern..... i like the look of it and also the fact that i'll be doing more than 1 real working set.. I'll give 245x6x2 a shot next time! i also got 250x3 afterwards last time and i felt like i could do more.

That is good. I did read the 250x3 and I also commented on it in my post, Josh. Like I said: we must take one workout at a time therefore, we will go over your next workout and think of a plan from thereon. 245x6x2 sounds good and I think you should go for it. Also, you may not need to take 245x6x2. Given that 250 felt good, I'd prefer you try 250. I dunno how you warm-up for that but here's what I'd do:

135x7
185x5
225x5

Then I would take 250 and try doing 3 reps. If the 3rd rep feels good and your form isn't all over the place, I think you should try another. Ideally, you should try to hit 5 reps. Once you hit this first set of 3-5 reps, take a good long rest. That means 3-5 minutes. I prefer 5 minutes and more but thats me. Do not rush through this. You must be calm and relaxed and focused when you do this so don't rush it. You'll just mess up on the last set if you do. So make it count. Take your rest, and do the same number of reps again. If you feel good, reduce the weight to 185 lbs, take another 3-5 minute break, and perform a back-off set. What is a back-off set? It is a lighted set done for 7+ reps normally. You are doing this to hone in your technique. You aren't supposed to go to failure and I'd prefer if you use 170 lbs for this but it's up to you. You are doing this with a conscious mind and all your trying for it making each rep look like textbook form. This isn't a top weight and there is no ego involved in this. There shouldn't be ego involved in anything.

Btw, i failed on the 225 because i tried it with right under, left over which is for some reason quite challenging for me.... I actually rested a few minutes as well.

You must try to switch the grip around. I know it's difficult but perhaps we should add some grip training into your routine. I think that will be good. Would you like to add grip training?

Do you have any advice for my squats? I did 195x3x3 last time, but after the first set my form began to give out on me a bit... I know good form is imperative for squats which is why i was thinking of doing sets with 175, 180, and 185 for tomorrow's workout.

I don't know how your form is which is why it is hard for me to say anything. Hell, I don't know how you look deadlifting and thats pushing it, you know? Without a camera the only person you have to judge you is yourself. A camera is the most unbiased source of judgement on this stuff so I'd prefer if you could record your lifts but if not..then I think you should try for 195x3x3 again except try to do more reps if you can. I don't know how you warm-up for this but I'd do:
Mobility Drills
bar x 5
95 x 10
135 x 5
170 x 4
and then the work sets...

It's hard to give any advice or guidance without videos though...because all I have to refer to are your impressions and the numbers - which together may or may not be a reflection of the quality of your workout. So I apologize if my answer is vague but I hope you understand why.

 

[Andalite]

I wouldn't call myself "Saibot's apprentice". However, at the time i was following a routine that he gave me so i wanted to stick to what he told me and see how it went. With that being said, i am always open to advice and am definitely going to give your deadlift rep scheme a try... If you wouldn't mind chiming in about squats, that would be greatly appreciated as well.

I was referring to EM not you..LOL...we posted at the same time which is why...I should EDIT my comment..

 

[JDid23]

That is good. I did read the 250x3 and I also commented on it in my post, Josh. Like I said: we must take one workout at a time therefore, we will go over your next workout and think of a plan from thereon. 245x6x2 sounds good and I think you should go for it. Also, you may not need to take 245x6x2. Given that 250 felt good, I'd prefer you try 250. I dunno how you warm-up for that but here's what I'd do:

135x7
185x5
225x5

Then I would take 250 and try doing 3 reps. If the 3rd rep feels good and your form isn't all over the place, I think you should try another. Ideally, you should try to hit 5 reps. Once you hit this first set of 3-5 reps, take a good long rest. That means 3-5 minutes. I prefer 5 minutes and more but thats me. Do not rush through this. You must be calm and relaxed and focused when you do this so don't rush it. You'll just mess up on the last set if you do. So make it count. Take your rest, and do the same number of reps again. If you feel good, reduce the weight to 185 lbs, take another 3-5 minute break, and perform a back-off set. What is a back-off set? It is a lighted set done for 7+ reps normally. You are doing this to hone in your technique. You aren't supposed to go to failure and I'd prefer if you use 170 lbs for this but it's up to you. You are doing this with a conscious mind and all your trying for it making each rep look like textbook form. This isn't a top weight and there is no ego involved in this. There shouldn't be ego involved in anything.



You must try to switch the grip around. I know it's difficult but perhaps we should add some grip training into your routine. I think that will be good. Would you like to add grip training?



I don't know how your form is which is why it is hard for me to say anything. Hell, I don't know how you look deadlifting and thats pushing it, you know? Without a camera the only person you have to judge you is yourself. A camera is the most unbiased source of judgement on this stuff so I'd prefer if you could record your lifts but if not..then I think you should try for 195x3x3 again except try to do more reps if you can. I don't know how you warm-up for this but I'd do:
Mobility Drills
bar x 5
95 x 10
135 x 5
170 x 4
and then the work sets...

It's hard to give any advice or guidance without videos though...because all I have to refer to are your impressions and the numbers - which together may or may not be a reflection of the quality of your workout. So I apologize if my answer is vague but I hope you understand why.

lol yeah.. The reason my last warmup set has been 185 is because in other lifts, when i go too heavy on warmups (take bench for example) i find it harder to hit my set reps... For deadlifts i actually thought about doing 225 as a warmup last time but since even 135 double over works my grip, i figured that 225 would work it as well. Maybe i'll do that x2 or 3 before i try 250 next time.

Grip Training would definitely be a good idea. I was thinking of doing some static holds with the BB and maybe some farmers walks if there is any room to do them.

As far as form goes, I think i have the form down pretty damn good for my lifts. There are some guys who are really experienced whom i have befriended over the past few months, and they tell me that my form looks real good. The only comment i've ever recieved with a negative connotation was that i was going too far on squats, which i take in a good way. Maybe one time when I have a friend go with me, I will ask him to video my lifts; gym has still been packed with new years fags though so once they clear out it should be easier.

My warmup for squat is usually 95x5, 115x5, 135x5, 155x3, 175x1... working sets.