working on a new routine

[Andalite]

Exactly, I'm guilty of that sometimes (many times), but as i grow older things are getting better . I like Waterbury articles, once i tried a wave loading protocol for increasing bench pressing strength, too bad i didn't have the tools for microloading @ the time. But i'll give it a go once i stall on Kelly Bagget's protocl.

I love Kelly Bagget's work.

Waterbury is an idiot..new routines every month lol...like I said: he has some solid concepts but gets too wound up in the tiny picture.

 

[JDid23]

today was pretty long.

Squat
95x5
115x5
135x3
155x3
175x5
185x4
190x2 (lost balance a little on 2nd rep, coulda done 3rd, didn't want to risk)
135x12- PR
115x10

DB Row
35x8
45x7
55x5- PR
30x15- PR

Incline DB
40s x8
50s x7 (left got 8, right got 7)- PR
30s x 12

Standing Calves
90x10
110x10
120x10
130x10- PR?

Rope Pushdowns
30x12
35x8
42.5x8 (didn't pull the rope apart on last few cuz it was too hard. is this ok?)

Abs- no motivation... superset highest decline + 10 pound weight on stomach... leg raises
15... 10- PR

Grip work- static BB Hold
135 x 45ish seconds- PR


Comments: idc how much i squat; i never want to have to compromise my form. I am going to drop to working sets of 5 with 155, 165, and 175 next workout- i think it's worth it regardless of how much i am squatting. My form even gave out on the last rep with 185. DB Row was good today, and i surprised myself on incline DB... going to go for 55s x 5 next workout. Standing Calves were ok, pushdowns i am not sure if it's ok to not pull the rope apart on last few reps if i am not able to? Abs were ok, and the static BB Hold was hard for my grip; was good though.

 

[Andalite]

Great work, dude.

 

[JDid23]

Thanks anda.. my diet has been pretty legit so far today;

cheeriors/milk, protein bar/water/vitamins.... pwo shake, protein bar (small one), peanut butter, chicken/broccolli/brown rice, and my moms making chicken now. also been drinking a lot of water.

 

[ExtraMile]

damn lol how can u lift when you have only eaten cheerios, milk and a protien bar beforehand

 

[JDid23]

damn lol how can u lift when you have only eaten cheerios, milk and a protien bar beforehand

the same way i normally lift ?? my pre workout diet has been shitty because i play intramural basketball on those days for now, and i just go after the game. Will have to start going home before i lift and getting some food.

 

[ExtraMile]

oh yeah and what happened to the thing you said about if I come back and squat more than you then thats the day u stop lifting?

lol j/k

 

[Andalite]

You should carry a shake with you to the gym. I do. I mix Dextrose and Whey. Cheapest and best pre/during workout nutrition ever. I have a little bit just before I lift and then I sip it during my workout...

 

[Tblock1]

On the more sets or less sets thing: I made the fastest progress on bench with lots of heavy hard sets, not one top set. However with deadlifts I have been adding 5-10 lbs a week with one heavy set, so that is what worked for me. EM, I think when you come back you should do one heavy set until you stall, then try more sets.

 

[JDid23]

today was eh.. my friend was there cuz i told him i'd swim after, but he wouldn't stfu even during my lifts.

Clean and Push Press
45x3
95x1
105x3
110x3
115x3- tied PR
120x3- PR

Front Squat (not as much warmup. 2 people working in)
95x3
115x4
120x5- PR
125x4- PR
130x3- PR

Chinups- bad
12 total
5
4
3

Skull Crushers
EZ Bar + 10 x 8
EZ Bar + 20 x 8
EZ Bar + 30 x 7- PR

SLDL
45x6
95x5
115x8- PR
135x6- PR

skipped abs and swam- 7 laps

Comments: wasn't that bad actually now that i look at it. My friend was just so damn annoying i couldn't focus. He didn't talk during my sets, but it was harder to focus overall. 120 on clean and push press was hard, but 125 should be doable next workout. On front squats, my whole body was like shaking to stabilize the weight- Was still solid though. I can't wait to try them with 45s on each side. Chinups went to shit today. I think my back was more sore than usual from doing clean and push presses. Skull crushers i'll do 20,25, and 30 for my working sets next time, and for SLDL i feel like my grip is the weak link, so i'll have to add in some more grip training at the end of each workout. Farmers walks are going to be too hard as there is no space in my gym, but some static holds with the BB should be good