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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

working on a new routine

SaiBoT has him on a Back Squat cycle right now and he's working with plugged in maxes for it. I believe he maxes out in a few weeks and as far as Deadlifts go, Josh will be doing something more relative to him 1RM in a few weeks there as well.

so when does he start the thing he posted that you helped him with?
 
so when does he start the thing he posted that you helped him with?
It's not a cycle. It's a workout-by-workout progression. Every workout builds on itself therefore I can't give you any numbers. If Josh manages to hit what he's supposed to next Thursday, then we can decide on what he should do the week after.
 
Is there a special reason power cleans come after squats? Other than that it looks perfect.

i thought squats before cleans was better, especially since i am doing 1x20 at the end with 4 hard sets including that...... is it more efficient to do cleans first?

Tomorrow (hopefully!!) I am planning on doing my Thursday workout.

EM- current best lifts are
Dead- 255x6 (not too hard)
Squat- 190x5x2 (not too hard)
Bench- 135x8
 
not exactly sure where i will be today because of taking about 10 days off, but for deads i will go for 10 lbs less than last week for 2-3 sets for 6... bench i also have no idea. I think today i will do 3 sets with 135 or 140x3x3 depending on how well i do with the deads after the time off. Front Squat i will continue to progress using my plan for them, and then give pulley/chest supported rows and cable pullthroughs a go for the first time.. finish off with some biceps and abs.
 
i thought squats before cleans was better, especially since i am doing 1x20 at the end with 4 hard sets including that...... is it more efficient to do cleans first?

Power exercises before strength exercises especially for athletes already efficient at the power exercises unless there's a special need for something to be before.
 
On Deadlifts, here's what you do, Josh:

Warm-up using your usual method till you hit 235. Then, with 235, do 3 reps. If it flows well, bump up the weight to 245 and do 4 reps. If that happens, take a good rest, load the bar to 255 and do what you're target sets and reps are.

Keep something in mind here: sometimes when your warm-ups are shitty, your work sets roll around perfectly. This discrepancy exists so be aware of it. All my warm-ups have me using perfect technique but they all either feel sluggish or my calluses hurt or I'm bitching and moaning about them. But, when the work sets roll around I'm in the ZONE.

Oh, and more often than not, whenever I've taken a layoff and come back to lifting, my warm-ups really feel awesome and smooth and then when the work sets begin I fail. This is because I don't focus hard enough and can't think straight. So try to avoid this happening to you.

Good luck and I hope you kick ass!!!! :)
 
oso- okay thanks- i'll give the cleans a shot before squats on sunday.

andalite- thanks will do.... i think the 245 might feel like a working set for me today, and if the 235/245 feel hard, what should i go about doing? just working sets with the 245?

early workout today since i am going with a friend and i don't have a car.. breakfast was pretty legit though today i think- i had
multi vitamins, OJ, yogurt (14g protein), glass of milk with a bit of chocolate whey, decent sized cup of peanut butter, 3 glasses of water, and an apple.

also even after watching a video of cable pullthroughs i feel like i don't know how to do them... I think i'll wait until next Thurs to give them a try because they look strange to me.. However, i read a bit on them and i think they seem like a great exercise so today i am going to do DB Lunges
 
i thought squats before cleans was better, especially since i am doing 1x20 at the end with 4 hard sets including that...... is it more efficient to do cleans first?

Tomorrow (hopefully!!) I am planning on doing my Thursday workout.

EM- current best lifts are
Dead- 255x6 (not too hard)
Squat- 190x5x2 (not too hard)
Bench- 135x8

cool man you'll be squattin 2 plates in no time :)
 
cool man you'll be squattin 2 plates in no time :)

yeah :) i could probably get a single for it if i tried as the 190x5x2 wasn't too bad last time.

Today's workout was very good considering i haven't lifted in almost 2 weeks. and fuck it was long!!

Deadlift

135x5
155x3
185x3
225x2 (switched to left under/right over here)
235x3
255x6- tied PR
255x4 (so close to 5th, but couldn't lockout and bar was slipping out of hands)- PR 2nd set
245x3- not that hard

Front Squat
45x5
95x3
115x3
135x5- PR
140x3- tied PR
145x2 or 3- PR

Bench Press
45x8
65x5
95x5
115x2 (harder than it should be)
140x3- PR 3x3
140x3
140x3
115x10 (big spot on 11th)

Chest Supported Row- harder than i thought it would be-- first time
25x10
35x8
40x8
25x10

DB Lunges

20s x 20 (10 per leg)
20s x 20 (10 per leg)

BB Curl
45x8
45x8
45x8

Abs- superset Renegade Row..... Russian twists (10 lb med ball)..... Situps (10 lb med ball)
15s x 10 (5 per arm), 20, 10
12s x 10 (5 per arm), 20, 10


Comments: not bad all things considered! I skipped the 245 set of deads because i was hyped up for 255 and i think it went well for the most part. Front Squats are getting fucking hard to stabilize the weight, so i think i am going to do 135, 140, and 145 again next workout for the amount of reps i wanted this workout. Bench got better each set and i could have done more reps on each one! Chest Supported Row was alright.. harder than i thought it would be. Lunges are going to be replaced with cable pullthroughs for next time, BB Curl i am going to go 8-10-12 and then add 5 pounds per workout, and abs was a nice change of pace from my usual weighted declines supersetted with leg raises.
 
damn squat deadlift bench and row all in one workout!! :eek2:

well done on the PR's man, how come u havnt been on msn in so long?!
 
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