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working on a new routine
- Thread starter JDid23
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JDid23
New member
thx block ^^
Today was pretty good- must have been at the gym for 2 hours because of all the people i saw. Helped me get more rest between sets though and i like being more rested so i didn't mind. squats were fucking killer, hang cleans weren't too structured but not terrible.
Hang Clean
45x8
65x3
75x3
95x3
115x1 (solid form, just too hard to get 5x3 with)
105x3- PR 5x3
105x3
105x3
105x3
105x3
Squat
45x5
95x5
135x3
155x3
175x1
185x5- PR 2x5
185x5
140x12- PR x12
100x20- PR x 20
Pullups
5- PR- 3x5
5
5
Dips- 7 (wide grip, leaning over)- wanted to see how they felt because i am contemplating doing them again. They didn't hurt, but they didn't feel great.. feels much better when i am upright.
Incline DB
30s x 8
45s x 8- PR 2x8
45s x 8
45s x 6 (right arm couldn't lockout 7)
Grip Training- wanted to do farmers walks but nowhere to do them @ my gy m
145 lbs x around 43 seconds- PR
145 lbs x around 36 seconds
Complex (just bar)- back squat, hang clean, military press, barbell row x 6
Abs- i have to take fitness in school so i am going to do abs tomorrow
Comments: Hang Cleans were much harder than power cleans last time even with a considerable amount of less weight. I was trying to get my form down. Squats are all mental for me. The first set of 185 wasn't bad, but the second was harder. 140x12 was easier than i thought it would be, and with the 100 lbs i was gone after 10 reps, but i breathed through it and got it. Going to stick to my pullup progression plan and see where it takes me by adding 5 pounds per workout, so next time i'll do 5 lbs in between my legs and eventually use a DB as i don't have a weight belt. Dips felt better, but not 100% when leaning over (felt better before when i kept my body upright). Incline DB wasn't too hard the first 2 sets, but my right arm gave out on the 3rd set. Static holds were hard, but very doable, and the complex was easier than usual when i do them.
Today was pretty good- must have been at the gym for 2 hours because of all the people i saw. Helped me get more rest between sets though and i like being more rested so i didn't mind. squats were fucking killer, hang cleans weren't too structured but not terrible.
Hang Clean
45x8
65x3
75x3
95x3
115x1 (solid form, just too hard to get 5x3 with)
105x3- PR 5x3
105x3
105x3
105x3
105x3
Squat
45x5
95x5
135x3
155x3
175x1
185x5- PR 2x5
185x5
140x12- PR x12
100x20- PR x 20
Pullups
5- PR- 3x5
5
5
Dips- 7 (wide grip, leaning over)- wanted to see how they felt because i am contemplating doing them again. They didn't hurt, but they didn't feel great.. feels much better when i am upright.
Incline DB
30s x 8
45s x 8- PR 2x8
45s x 8
45s x 6 (right arm couldn't lockout 7)
Grip Training- wanted to do farmers walks but nowhere to do them @ my gy m
145 lbs x around 43 seconds- PR
145 lbs x around 36 seconds
Complex (just bar)- back squat, hang clean, military press, barbell row x 6
Abs- i have to take fitness in school so i am going to do abs tomorrow
Comments: Hang Cleans were much harder than power cleans last time even with a considerable amount of less weight. I was trying to get my form down. Squats are all mental for me. The first set of 185 wasn't bad, but the second was harder. 140x12 was easier than i thought it would be, and with the 100 lbs i was gone after 10 reps, but i breathed through it and got it. Going to stick to my pullup progression plan and see where it takes me by adding 5 pounds per workout, so next time i'll do 5 lbs in between my legs and eventually use a DB as i don't have a weight belt. Dips felt better, but not 100% when leaning over (felt better before when i kept my body upright). Incline DB wasn't too hard the first 2 sets, but my right arm gave out on the 3rd set. Static holds were hard, but very doable, and the complex was easier than usual when i do them.
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if you managed it with 90lbs last time then this time you should be using 95
why would you drop it down to 70? yuor not going to make any sudden calf gains if you dont increase the weight
is what yur saying is last time it was too painful so this time you want to just use little weights?
JDid23
New member
i know but i cheated on some of the reps with the 90 pounds... want to try it lighter with no cheating this time.
Tblock1
New member
For calves it doesn't matter if you cheat or not lol, especially with a 75 rep set. Guess that 90 pounds is too heavy for you huh????
JDid23
New member
lol well when i get to reps 50+ i swear i use my shoulders more than my calves a lot to get the weight up. I kept it pretty strict today though- idc about the weight i am using for calves as long as they're growing.
Today was good for most parts, but OHP my shoulder hurt a bit after the 5th rep of 75 and it still felt light though. It feels 100% better now, but better safe than sorry.
Squat
45x3
95x3
115x3
135x3
155x3
175x2
185x1
195x1
205x2- PR in weight and reps
205x2
205x2
Overhead Press
45x5
65x5
75x5 (pain started @ 5th rep)
80x5
85x3
DB Row
30 x 7
45x7- PR 3x7
45x7
45x7
Standing Calves- Nelson's rest-pause routine with 70 pounds up to 75 reps.
Triceps- superset CGBP with EZ Bar skulls and last set 15 lb DB skulls
85x10.......... EZ Bar + 25x10
85x10.......... EZ Bar + 25x10
85x10.......... 15 lb DBs x 10
Comments: I got an "awesome ATG squat man" from one of the older guys. He said if i pushed up off my heels a bit more on the way up that it would help. I thought i was, but maybe i could have focused on it more. 205 felt light on my back too and the 200 felt heavy last time, so that was surprisingly nice. OHP i wanted to play it safe, and my shoulder feels a lot better now. Next time i workout i am going to do more upper body dynamic stretching to compliment the lower body dynamic stretching i do now (which has worked wonders recently!). DB Rows for my left arm were still pretty easy, right arm were somewhat hard at the end but not too bad. Calves didn't hurt as much as last week, but i still felt them pretty dam good. Going to go back up to 90 lbs next week. Triceps i felt a nice burn, but since i haven't done CGBP in a while i guess i didn't do enough weight as it wasn't hard. Focused a lot on mind-muscle during every rep.
Next workout;
Deads- work up to 265x5 reps x 2 sets and then 255x5..
Front Squat- 140x5, 145x4, 150x3
Bench- 150x3x3
Chest Supported Row- 30 lbs x 4 sets x 8-12 reps
Cable Pullthroughs- will see, but 3 sets
Biceps- going to start hitting them harder.. maybe hammer curls and regular curls/incline curls
Abs
Today was good for most parts, but OHP my shoulder hurt a bit after the 5th rep of 75 and it still felt light though. It feels 100% better now, but better safe than sorry.
Squat
45x3
95x3
115x3
135x3
155x3
175x2
185x1
195x1
205x2- PR in weight and reps
205x2
205x2
Overhead Press
45x5
65x5
75x5 (pain started @ 5th rep)
80x5
85x3
DB Row
30 x 7
45x7- PR 3x7
45x7
45x7
Standing Calves- Nelson's rest-pause routine with 70 pounds up to 75 reps.
Triceps- superset CGBP with EZ Bar skulls and last set 15 lb DB skulls
85x10.......... EZ Bar + 25x10
85x10.......... EZ Bar + 25x10
85x10.......... 15 lb DBs x 10
Comments: I got an "awesome ATG squat man" from one of the older guys. He said if i pushed up off my heels a bit more on the way up that it would help. I thought i was, but maybe i could have focused on it more. 205 felt light on my back too and the 200 felt heavy last time, so that was surprisingly nice. OHP i wanted to play it safe, and my shoulder feels a lot better now. Next time i workout i am going to do more upper body dynamic stretching to compliment the lower body dynamic stretching i do now (which has worked wonders recently!). DB Rows for my left arm were still pretty easy, right arm were somewhat hard at the end but not too bad. Calves didn't hurt as much as last week, but i still felt them pretty dam good. Going to go back up to 90 lbs next week. Triceps i felt a nice burn, but since i haven't done CGBP in a while i guess i didn't do enough weight as it wasn't hard. Focused a lot on mind-muscle during every rep.
Next workout;
Deads- work up to 265x5 reps x 2 sets and then 255x5..
Front Squat- 140x5, 145x4, 150x3
Bench- 150x3x3
Chest Supported Row- 30 lbs x 4 sets x 8-12 reps
Cable Pullthroughs- will see, but 3 sets
Biceps- going to start hitting them harder.. maybe hammer curls and regular curls/incline curls
Abs
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JDid23
New member
Nice squatting bro!
thx man- the 205 honestly didn't feel too hard so i think i am going to go for 215 next time 3x2. I can't wait to squat two 45s deep when there are so many fuckers there who squat that above parallel.
