working on a new routine

[Tblock1]

Wow awesome post Saibot! Did you see the part where it says he was 6 foot 160 pounds pulling 475?

 

[SaiBoT]

Wow awesome post Saibot! Did you see the part where it says he was 6 foot 160 pounds pulling 475?

Of course it means he was born a freak but also he works very hard!!!

 

[JDid23]

today was ok.. didn't feel terrible, but definitely didn't feel great.

Squat
95x3
115x3
135x3
155x3
175x1
185x2- PR 5x2
185x2
185x2
185x2
185x2
155x6
135x8
95x10

DB Row
45x7
50x6
60x5- PR
40x10

Incline DB
45s x8
55s x3 (left got 4)-PR
40s x 10

Standing Calves
90x10
110x10
120x10
140x12- PR

Rope Pushdown (want to swap these... hate them)
30x12
35x8

BB Complex- 6 reps squat, hang clean, OHP, front squat, row
45 pounds
65 pounds- only 3 front squats


Comments: Considering i didn't feel great today, wasn't bad at all. I am following something Saibot gave me for squats (will post at end), and i also think i activated my hips and glutes more. I made sure to push them the fuck back before each rep more than i have before and it helped. I am expecting my squat to go up 5 pounds per week now that i think i have corrected what could have been wrong w/ my form. DB Row was good too- is it ok to cheat on them a bit? My left arm is still ahead of my right so definitely have to cheat a bit more with right, but not that much. Incline DB was hard- i didn't expect many, and i am going to drop to 50 next workout. Calves were solid, and pushdowns suck!! Maybe going to swap overhead extensions or something else for them. Instead of abs i did complexes cuz i was in the mood for them- the 65 pound one got me hella out of breath


Here is what i am following for my squats (thanks saibot)

Sunday
Heavy Squat
5x2 all sets with 90-95%RM

Tuesday
Light Squat
5x2 all sets with 80%RM

Thursday
Medium Squat
4x3 all sets with 85%RM.

 

[JDid23]

progress pics- 3 months into training- my left arm is still WAY WAY ahead of my right arm.... i am liking my back, pecs are ok for the most part i guess, and my quads are growing consistently.

Back- http://i822.photobucket.com/albums/...hirty first two thousand ten/Back-1-31-10.jpg

Front- http://i822.photobucket.com/albums/...irty first two thousand ten/front-1-31-10.jpg

Quads- http://i822.photobucket.com/albums/...irty first two thousand ten/Quads-1-31-10.jpg

Left Arm/Shoulder- http://i822.photobucket.com/albums/...two thousand ten/Left-shoulderarm-1-31-10.jpg

Right Arm/Shoulder- http://i822.photobucket.com/albums/...two thousand ten/Rightshoulderarm-1-31-10.jpg

Left Bicep- http://i822.photobucket.com/albums/...first two thousand ten/Left-Bicep-1-31-10.jpg

Right Bicep- http://i822.photobucket.com/albums/...first two thousand ten/RightBicep-1-31-10.jpg

 

[Andalite]

Next week, on Front Squats, try to hit 185 for 5 sets x 3 reps.

Also, your volume for rows is WAY too little.

Next week, do: 55x6x3 and then 65x2x2

Note: all this is weight x reps x sets. So 55x6x3 means 3 sets of 6 reps each with 55 lbs each.

 

[JDid23]

Next week, on Front Squats, try to hit 185 for 5 sets x 3 reps.

Also, your volume for rows is WAY too little.

Next week, do: 55x6x3 and then 65x2x2

Note: all this is weight x reps x sets. So 55x6x3 means 3 sets of 6 reps each with 55 lbs each.

i assume you mean back squat as my front squat is only around 130-135?? Also, i am following that program specifically from Saibot, so I am going to stick with it. Also, i think my form has been inconsistent and today i showed myself that i have to think about form before every rep and if i do that i can definitely lift more weight cuz the 185x5x2 wasn't too hard.

I agree with you on DB Rows btw. Today i felt like i wasn't doing nearly enough.. will give that a shot next workout. Btw what do you think on a little cheating during rows with the upper back?

 

[Andalite]

I think cheating on the DB rows is kinda stupid because for me DB Rows are crucial as they build my upper back and therefore translate to raw pulling power on the Deadlift. Therefore, I wouldn't cheat but I dunno how you do them so it's hard to tell. General rule of thumb: don't use torso rotation. Hit your upper back. Everybody is raving about Kroc rows but the guy rows like 170-250 lbs dumbbells...you and me aren't even close. His form on 170+ is very different from his form on say...40, you know? So don't just mimic him for the sake of it. Aim to work up to where he is at but don't ape him. Keep it strict and powerful.

Also, I am glad you're on SaiBoT's progression scheme. Definitely stick with that. I hope you are doing your mobility drills though...I know SaiBoT and I are huge proponents of them

 

[Tblock1]

Okay I am sorry, but am I missing something? He did 4 sets of rows.... seems like enough to me????

 

[JDid23]

Okay I am sorry, but am I missing something? He did 4 sets of rows.... seems like enough to me????

not all real working sets.. 45x7 and 50x6 weren't that hard.

 

[Tblock1]

not all real working sets.. 45x7 and 50x6 weren't that hard.

Oh okay have you thought of doing barbell rows? I never did them tell I started the 5x5 but I am loving them now...I had a lrage strength imbalance between bench and rows, and the rows shot my deadlift up(just got 350x5 yesterday) BTW, your deadlift and squats is catching up to EM!!!!! HAHA