working on a new routine

[JDid23]

damn squat deadlift bench and row all in one workout!!

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

thx the row was chest supported, but yeah it was pretty tough

my MSN is currently fucked up but im gonna try to fix it

 

[JDid23]

wow i can't even describe how sore my traps and back are from deads yesterday!!

tomorrow i am going to go for this

Power Clean- will see how i feel.. probably between 125-135 5x3
Squat- 180 x 2 sets x 5 reps, 140x8-12, 95x15-20
Incline DB- 40s x 10-12 x 3 sets
Pullups- 3-4 sets
Grip Training- static holds
Abs- probably decline situps and leg raises

 

[JDid23]

wow i can't even describe how sore my traps and back are from deads yesterday!!

tomorrow i am going to go for this

Power Clean- will see how i feel.. probably between 125-135 5x3
Squat- 180 x 2 sets x 5 reps, 140x8-12, 95x15-20
Incline DB- 40s x 10-12 x 3 sets
Pullups- 3-4 sets
Grip Training- static holds
Abs- probably decline situps and leg raises

workout was decent today... felt good to be back squatting

Power Clean
45x3
45x3
95x3
115x3- PR 5x3
115x3
115x3
115x3
115x3

Back Squat
45x5
95x3
115x3
135x3
155x2
175x1
180x5- PR 2x5
180x5
135x10
95x18

Incline DB
40s x 10- PR 3 sets
40s x 10
40s x 8 (right failed on 9th, left hit)

Chinups (neutral grip)
7- tied PR
4
3
3

Static Holds
around 40 seconds

Abs.. superset weighted declines with 25 lbs x leg raises
10.....10- PR
10.....5 (holy crap!)

Dips- 5 or 6 narrowest grip- not much pain.

Comments: starting to get bruises because of cleans.. They weren't too hard though- worked more on form. Squats were good today- will go for 195x3x2 next workout. Incline DB next time i'll use 40s try to get 12 on each of my sets, and chinups there is no way i can progress on this way . Maybe i'll switch to wide grip pullups. Static holds my grip was already worked from the pullups (had some newly formed callouses) so i think in the future i should do pullups before inclines to give my grip some rest. Abs were okay, and dips i didn't feel too much pain doing, but a little bit was there so i am going to keep them out for now.. just wanted to give them a try

 

[Andalite]

Good job, Josh

 

[JDid23]

Good job, Josh

thanks

next time i'll probably go for
195x 3 sets x 2 reps squat
military press ramp up to a heavy set of 5 (not sure what yet. been a while since i've done these)
DB Row- 40s x 3 sets x 7 reps (form concentrated)
Triceps- probably skull crushers supersetted with CGBP if nobody is @ bench, or else i'll figure something out.
Calves- standing calves Nelson's routine with 90 pounds
Abs- any ideas to spice things up??

 

[ExtraMile]

what weight did u do that 40 sec static hold for?

 

[JDid23]

what weight did u do that 40 sec static hold for?

ah woops forgot to add that- thanks

it was 135, maybe could have done a few more seconds with it, but my grip i felt was really shot already at this point of the workout (also have to carry the DBs a full length to do inclines)

 

[ExtraMile]

ah woops forgot to add that- thanks

it was 135, maybe could have done a few more seconds with it, but my grip i felt was really shot already at this point of the workout (also have to carry the DBs a full length to do inclines)

cool do u only do 1 set? is it double overhand or mixed grip? I really need to start gettin back into grip trainin...

 

[JDid23]

cool do u only do 1 set? is it double overhand or mixed grip? I really need to start gettin back into grip trainin...

always double over for me for static holds..... if i am training for grip, i work with whatever is the hardest.

 

[ExtraMile]

always double over for me for static holds..... if i am training for grip, i work with whatever is the hardest.

I think Im gonna start doing some static grip holds now because farmers walk got boring lol and I gotta be careful with these 1 arm rows my back was aching a bit after the last time I did them right in the place it got injured...

Two of the things I promised myself I would work on more this year were core and grip strength lol