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working on a new routine
- Thread starter JDid23
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JDid23
New member
I consider today to be one of my best workouts ever!! deads/bench took almost an hour!
Deadlift
135x3
155x3
185x3
225x1 (switched to left under/right over here)
250x6- PR
250x6- tied PR
185x6 (double over- grip hard)
Bench
45x8
65x5
95x5
115x3 (harder than it should be)
135x6 (medium spot on 7th)
135x5 (no spot)
135x3 (small-medium spot on 4th)
95x8
BB Curl
45x8
50x8- PR
55x8- PR
Seated DB Press- could have done more on all, want to progress like this
15s x 12- PR (reps)
20s x 12- PR (reps)
25s x 8
Seated Calves
45x11
50x9
55x2 (i felt something in my left leg above my calf.. i stretched my quads before this, maybe hammies?)
CGBP
45x8
65x8
95x10
105x6 ( medium spot on 7th)- maybe PR?
Static BB Hold- 135 x 25ish seconds (grip already dead)
Comments: Today's workout was sick!! Deads weren't even that hard, and before my first set some kid (pretty big) came up to me and asked his friend if he was going to deadlift that much weight, and when he said i was deadlifting it with good form, his friend was surprised as hell. Ego for me
Bench was decent.. No PRs, but i'll take the 3 sets with the weight. Curls were solid- had to cheat a bit on the last few reps with 55, but the rest were good. Seated DB Press i am going to up the weight 5 pounds per set x 12, x12, x8 until i stop progressing. Not sure what was wrong with calves today, but if it keeps hurting next workout i'll look deeper into it. CGBP was ok, not great though- going to drop to 90,95,100 for next workouts sets. On static BB Hold, my grip was shot as fuck.
Side question; I was talking to my dad the other day about calouses, and he said they can turn into warts if they're not taken care of. Today, i have some pretty nasty ones- anyone have any remedies they use for calouses? He wants me to use gloves, but i already told him i am not a pussy and i don't want to have to buy a purse to match my lifting gloves.
Deadlift
135x3
155x3
185x3
225x1 (switched to left under/right over here)
250x6- PR
250x6- tied PR
185x6 (double over- grip hard)
Bench
45x8
65x5
95x5
115x3 (harder than it should be)
135x6 (medium spot on 7th)
135x5 (no spot)
135x3 (small-medium spot on 4th)
95x8
BB Curl
45x8
50x8- PR
55x8- PR
Seated DB Press- could have done more on all, want to progress like this
15s x 12- PR (reps)
20s x 12- PR (reps)
25s x 8
Seated Calves
45x11
50x9
55x2 (i felt something in my left leg above my calf.. i stretched my quads before this, maybe hammies?)
CGBP
45x8
65x8
95x10
105x6 ( medium spot on 7th)- maybe PR?
Static BB Hold- 135 x 25ish seconds (grip already dead)
Comments: Today's workout was sick!! Deads weren't even that hard, and before my first set some kid (pretty big) came up to me and asked his friend if he was going to deadlift that much weight, and when he said i was deadlifting it with good form, his friend was surprised as hell. Ego for me
Bench was decent.. No PRs, but i'll take the 3 sets with the weight. Curls were solid- had to cheat a bit on the last few reps with 55, but the rest were good. Seated DB Press i am going to up the weight 5 pounds per set x 12, x12, x8 until i stop progressing. Not sure what was wrong with calves today, but if it keeps hurting next workout i'll look deeper into it. CGBP was ok, not great though- going to drop to 90,95,100 for next workouts sets. On static BB Hold, my grip was shot as fuck.Side question; I was talking to my dad the other day about calouses, and he said they can turn into warts if they're not taken care of. Today, i have some pretty nasty ones- anyone have any remedies they use for calouses? He wants me to use gloves, but i already told him i am not a pussy and i don't want to have to buy a purse to match my lifting gloves.
Andalite
Elite Bodybuilder
I am not getting into this wart discussion...It doesn't make sense how calluses can turn into warts lol...
So, back to the grip issue: what grip exercises are you doing? I think you should most definitely incorporate some into your routine. You don't want your grip to such when your body can deadlift more weight. Also, the logic for gloves makes no sense: if you wear gloves your holding a larger diameter and we all know that holding a thicker bar is MUCH more difficult than holding a thin(er) bar so using gloves would limit you.
Ok, regarding Deadlifts, I think you did a good job. I am not much to compliment things unless they're worth it so don't be offended if I don't cheer for you workout by workout. I am a critique so it is my responsibility to bring out your faults. Right now it looks like you did fine.
So, this week you did 2 sets of 6 reps with 250 lbs. That pretty good. Especially when you compare it to your workout last week.
Next week, I'd like you to do 3 sets of 6 reps with 250 lbs. The same rules apply: 3-5 minutes rest minimum. Some tips for Deadlifts:
1.) Do not squat the bar up. This is a PULL. Stance should be shoulder width or less. You don't need to spread your legs on the floor.
2.) Your ass should move at the same time as the bar. Everything moves together.
3.) Your ass is above the level of your knees and below the level of your head.
4.) Shoulder blades retracted.
5.) Shoulders ahead of the bar.
6.) Face forward - not up, not down. Just forward.
7.) PULL!!!
Easy peasy. Just remember these things and here's the hard part: these things must be ingrained into your technique. So, you cannot go to the gym and THEN think about them. No no. Write them down and visualize the lift on your off days. Do it like 100 times before your workout - initially this important because if you do this right then later down the road it will become second nature to you. So, visualize the lift and go over these tips in your head.
I am not someone to give advice on bench press (though the guys who train with me have benched 315+ because of my advice) so I suggest you ask SaiBoT for some tips. I don't think you should use a spot. Take a lighter weight and work on it. Ask SaiBoT...he knows better.
Good job today but don't get caught up in these small victories. Get hungry for a 300+ lbs Deadlift....
So, back to the grip issue: what grip exercises are you doing? I think you should most definitely incorporate some into your routine. You don't want your grip to such when your body can deadlift more weight. Also, the logic for gloves makes no sense: if you wear gloves your holding a larger diameter and we all know that holding a thicker bar is MUCH more difficult than holding a thin(er) bar so using gloves would limit you.
Ok, regarding Deadlifts, I think you did a good job. I am not much to compliment things unless they're worth it so don't be offended if I don't cheer for you workout by workout. I am a critique so it is my responsibility to bring out your faults. Right now it looks like you did fine.
So, this week you did 2 sets of 6 reps with 250 lbs. That pretty good. Especially when you compare it to your workout last week.
Next week, I'd like you to do 3 sets of 6 reps with 250 lbs. The same rules apply: 3-5 minutes rest minimum. Some tips for Deadlifts:
1.) Do not squat the bar up. This is a PULL. Stance should be shoulder width or less. You don't need to spread your legs on the floor.
2.) Your ass should move at the same time as the bar. Everything moves together.
3.) Your ass is above the level of your knees and below the level of your head.
4.) Shoulder blades retracted.
5.) Shoulders ahead of the bar.
6.) Face forward - not up, not down. Just forward.
7.) PULL!!!
Easy peasy. Just remember these things and here's the hard part: these things must be ingrained into your technique. So, you cannot go to the gym and THEN think about them. No no. Write them down and visualize the lift on your off days. Do it like 100 times before your workout - initially this important because if you do this right then later down the road it will become second nature to you. So, visualize the lift and go over these tips in your head.
I am not someone to give advice on bench press (though the guys who train with me have benched 315+ because of my advice) so I suggest you ask SaiBoT for some tips. I don't think you should use a spot. Take a lighter weight and work on it. Ask SaiBoT...he knows better.
Good job today but don't get caught up in these small victories. Get hungry for a 300+ lbs Deadlift....
JDid23
New member
Thanks andalite! Do you think doing 3 sets with 250 is better for next workout, or should i try to hit 2-3 sets with 255? I am confident i could have done a 3rd set of 6 with 250 today on deadlifts. I am very big on keeping good form, and have no problem cutting my ego in order to attain it. For deadlifts, i actually already focus on everything you said, although one thing i should focus on more is locking out with my hips. I usually do it, i just don't think about it as much.
about benching, i will definitely give saibot a PM. I think that's a good idea as my bench and some squat could use some improving and i would love some tips on how to go about doing so.
about benching, i will definitely give saibot a PM. I think that's a good idea as my bench and some squat could use some improving and i would love some tips on how to go about doing so.
Tblock1
New member
Just my opinion, but I think you should got for 3 sets of 255. No reason you can't make the jump, and if you only get 2 sets you got stronger so it's cool.
JDid23
New member
yeah that's what i was thinking as well. Surprisingly enough, the 250 wasn't too challenging and i was able to keep good form on every rep (2 people watched me thoroughly). My deadlift has been fucking soaring lately, and it feels great.
Towards the end of Feb/beginning of March, i want to try to go for my 1 RMs. I know i have a while to go until this happens, just wanted to see what you guys think my 1 RM might be a month down the road. My current PRs are;
Bench- 140x5
Dead- 250x6x2
Squat- 195x3x3 (deloading though)
Oh, and also andalite i am aware this was a small battle in the scheme of things- 300 can go fuck itself- i want 315
I am also going to be taking progress pics (3 months in now) hopefully on Sunday.
Andalite
Elite Bodybuilder
Dom't sweat the current prs man....Forget about them. Think bigger: you want to get to 300. Thats a milestone. Going from 250 to 255, etc is just mental when you compare 250 to 300.
So, having said that, firstly: if you try for 255x6x3 next workout and you get it, then thats just AWESOME. If you don't, then there's no harm done but you're not stronger either. If you (for example) get only 255x5x2, then thats nothing special whatsoever because you could've gotten that today. So in context of TODAYS workout, thats not too hot.
Therefore, let me take you back to what I said about being able to think on the spot: it takes time to develop and sometimes you will get it wrong but in time you'll be able to become an expert at judging yourself. THEREFORE, I think you should go into your workout with an open mind. Do your warm-ups and see how they feel. Set up the bar for 250. Do 6 reps. If you get them, add 5 lbs and do another 6 (after sufficient rest naturally). If you get THAT, then do a third set with either 255 (depending on how set #2 felt) or add another 5 lbs and nail 260 for 6. But, for the first 2 sets I want you to get 6 reps. The third set you can get 5 but don't get anything less than 5. Not for now.
So, having said that, firstly: if you try for 255x6x3 next workout and you get it, then thats just AWESOME. If you don't, then there's no harm done but you're not stronger either. If you (for example) get only 255x5x2, then thats nothing special whatsoever because you could've gotten that today. So in context of TODAYS workout, thats not too hot.
Therefore, let me take you back to what I said about being able to think on the spot: it takes time to develop and sometimes you will get it wrong but in time you'll be able to become an expert at judging yourself. THEREFORE, I think you should go into your workout with an open mind. Do your warm-ups and see how they feel. Set up the bar for 250. Do 6 reps. If you get them, add 5 lbs and do another 6 (after sufficient rest naturally). If you get THAT, then do a third set with either 255 (depending on how set #2 felt) or add another 5 lbs and nail 260 for 6. But, for the first 2 sets I want you to get 6 reps. The third set you can get 5 but don't get anything less than 5. Not for now.
wait, what? retracted means they are pulled back together right? Why would you tell him to do this? it will increase the distance he has to pull my bar and make him have to bend down even further, making it a harder lift, that is why some PLers and advanced lifted roll their shoulders forward as far as they can - so it decreases the ROM and allows more weight to be lifted, I know konstantinovs is a big fan of this style too...
