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working on a new routine
- Thread starter JDid23
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JDid23
New member
thx andalite 
i'll start off with saying why i stopped deadlifts and that yesterday and today have been the worst dietary days i've ever had... I was home for a few minutes yesterday besides writing a 6 page paper, and all i had was pizza and popcorn at a nets game. Today, i didn't eat much and i am also feeling somewhat sick. In gym class about 2-3 weeks ago when i had to do fitness, i was walking and some kid was doing leg curls, and he scraped my knee, leaving a huge gash that bled a lot. Today, during the last set of deads i attempted, it came off on the 4th rep and it was the most blood i've ever seen lol. I personally didn't care much, but i got it cleaned up by one of the trainers and went back to training. I decided not to deadlift again since last time it was only my finger, but this time it was my knee and the band aids felt like they would come off any second so i taped em. Also, the whole gym saw when the blood started spurting out like a fucking founatin, and if i went to deadlift again i guarantee someone would have yelled at me hahaha. Anyways,
Deads
135x5
185x3
205x1 (switched to mix grip here)
225x1
245x1
255x1
265x5- tied PR?
275x3- tied PR (boom in mid 4th rep and my grip was hurt anyway somewhat)
Bench (at this time some douche was squatting 450 going 2 inches down)
45x10
65x5
95x5
115x3
135x2
160x3- PR in weight and PR 2x3
160x3
160x1 (bit spot on 2nd rep. none needed on first two sets)
Front Squat
45x5
65x3
95x3
135x2
145x5- PR 3x5
145x6 (lost count and realized it was 6. so fatigued lol)
145x5
Chest Supported Row
50x8- PR 3x8
50x8
50x8
Cable Pullthroughs
50x8- tied PR (fixed form)
50x8
50x8
Biceps
Incline DB Curl- 25s x 4 (yes i am a pussy)- PR
Hammer Curl- 25s x 8- PR
Comments: Was upset about deadlifts, but not upset enough to not finish. Bench was very solid, but after my 2nd set my friend said i should arch my back a lot more which i definitely agreed with him on. Front Squats were fucking tiring. I swear it's the best core workout i ever get; also, my wrists were bent back a lot and hurt a bit, but that's nothing to really worry about. I think i might want to switch to a crossover grip next workout- tried with the bar but didn't know how today. Chest Supported Rows were good, and i ABSOLUTELY LOVE CABLE PULLTHROUGHS because every workout, i get someone else laughing at me. Today, it was 3 middle school girls. I think this shows how i've transformed not only in the gym, but also as a person. I used to sometimes go home right away if i saw any of my stronger friends @ the gym and was self-conscious enough to not do free weights besides curls and DB Bench/Row. Now, I could give a shit what anyone else is doing, and hell, if they laugh at me let them laugh too. Also got some nice looks from deads today; that is before the bleeding. Curls were bad haha.
i'll start off with saying why i stopped deadlifts and that yesterday and today have been the worst dietary days i've ever had... I was home for a few minutes yesterday besides writing a 6 page paper, and all i had was pizza and popcorn at a nets game. Today, i didn't eat much and i am also feeling somewhat sick. In gym class about 2-3 weeks ago when i had to do fitness, i was walking and some kid was doing leg curls, and he scraped my knee, leaving a huge gash that bled a lot. Today, during the last set of deads i attempted, it came off on the 4th rep and it was the most blood i've ever seen lol. I personally didn't care much, but i got it cleaned up by one of the trainers and went back to training. I decided not to deadlift again since last time it was only my finger, but this time it was my knee and the band aids felt like they would come off any second so i taped em. Also, the whole gym saw when the blood started spurting out like a fucking founatin, and if i went to deadlift again i guarantee someone would have yelled at me hahaha. Anyways,
Deads
135x5
185x3
205x1 (switched to mix grip here)
225x1
245x1
255x1
265x5- tied PR?
275x3- tied PR (boom in mid 4th rep and my grip was hurt anyway somewhat)
Bench (at this time some douche was squatting 450 going 2 inches down)
45x10
65x5
95x5
115x3
135x2
160x3- PR in weight and PR 2x3
160x3
160x1 (bit spot on 2nd rep. none needed on first two sets)
Front Squat
45x5
65x3
95x3
135x2
145x5- PR 3x5
145x6 (lost count and realized it was 6. so fatigued lol)
145x5
Chest Supported Row
50x8- PR 3x8
50x8
50x8
Cable Pullthroughs
50x8- tied PR (fixed form)
50x8
50x8
Biceps
Incline DB Curl- 25s x 4 (yes i am a pussy)- PR
Hammer Curl- 25s x 8- PR
Comments: Was upset about deadlifts, but not upset enough to not finish. Bench was very solid, but after my 2nd set my friend said i should arch my back a lot more which i definitely agreed with him on. Front Squats were fucking tiring. I swear it's the best core workout i ever get; also, my wrists were bent back a lot and hurt a bit, but that's nothing to really worry about. I think i might want to switch to a crossover grip next workout- tried with the bar but didn't know how today. Chest Supported Rows were good, and i ABSOLUTELY LOVE CABLE PULLTHROUGHS because every workout, i get someone else laughing at me. Today, it was 3 middle school girls
. I think this shows how i've transformed not only in the gym, but also as a person. I used to sometimes go home right away if i saw any of my stronger friends @ the gym and was self-conscious enough to not do free weights besides curls and DB Bench/Row. Now, I could give a shit what anyone else is doing, and hell, if they laugh at me let them laugh too. Also got some nice looks from deads today; that is before the bleeding. Curls were bad haha.
Andalite
Elite Bodybuilder
Smart decision. I'm really amazed at how you think ahead sometimes...when I was your age, a few years ago, I was (and probably still am sometimes) very immature and only focused on the immediate future. Good job on being cautious.
You did fine.
don't do this. I was able to reach almost 315 on front squats using a cross grip but then when I switched to a proper clean grip I was able to add a lot more stability into my form. My 285 right now feels like nothing thanks to this grip. Infact, I am pretty sure that over the next 4 months I'll nail 350 and I can tell you with 100% certainty that there is no way I could've done this with the cross grip.
Thats the spirit. I've been recording my lifts since the time I was Deadlifting 135 lbs and I remember a lot of people laughing at me. I didn't care and I still don't. It's not like I used that negativity to anger me or anything. nope. I just didn't give a shit. Today I'm at 455+ and those guys are asking me for advice on what to do. Don't let others drag you down. You're doing this for yourself.
Man, I wish a few years ago I had developed the sort of attitude you have. Very admirable!
JDid23
New member
Smart decision. I'm really amazed at how you think ahead sometimes...when I was your age, a few years ago, I was (and probably still am sometimes) very immature and only focused on the immediate future. Good job on being cautious.
I appreciate that and if there is one thing i've learned on here (and mostly thanks to you) it is what i do this workout isn't going to effect me too much in the long run; if i am hurting today, then why go the extra mile when i will only put myself at a greater risk for injury and discomfort.
You did fine.
don't do this. I was able to reach almost 315 on front squats using a cross grip but then when I switched to a proper clean grip I was able to add a lot more stability into my form. My 285 right now feels like nothing thanks to this grip. Infact, I am pretty sure that over the next 4 months I'll nail 350 and I can tell you with 100% certainty that there is no way I could've done this with the cross grip.
ok will do. I've watched your vids and notice that you usually hold the bar with 2-3 fingers. Sometimes i do this and did today, but other times it feels uncomfortable and i just kind of have it between my thumb.
Thats the spirit. I've been recording my lifts since the time I was Deadlifting 135 lbs and I remember a lot of people laughing at me. I didn't care and I still don't. It's not like I used that negativity to anger me or anything. nope. I just didn't give a shit. Today I'm at 455+ and those guys are asking me for advice on what to do. Don't let others drag you down. You're doing this for yourself.
Man, I wish a few years ago I had developed the sort of attitude you have. Very admirable!
thx again man
comments in bold
Also, i am thinking of altering my workout soon (a bit) because i don't think squatting 3 times a week is going to workout for me that much longer. My quads are always somewhat tired, and even though i can get through it while hitting new PRs, i feel like i will plateau a lot quicker squatting heavy 3 days a week (2 back/1 front). Therefore, once i start really plateauing on squats, I am going to make some changes so that I am probably squatting 2 times a week instead of 3.
Andalite
Elite Bodybuilder
I think that is a wise idea. I think you should have 3 workouts. One dedicated to Deadlifts and some light front squat work. The second workout should involve some upper body stuff only. Pushing and pulling. The last workout should have you doing 2 squat variations both reasonably heavy followed by some back training. Basically: have more pulling that pushing workload (not volume: I am referring to workload) so you can get your foundation down right. Triceps and stuff can be done on squat day for example and you can move the pulling work to post deadlifts....we can work on it. Nothing needs to be set in stone. It's good that you are receptive to what your body says because that way you know when to switch things up. Squatting 3x a week is too much, I agree and I warned you about this earlier, remember? It takes a toll on your ability to handle heavier weights. That is why as you get stronger you also need to give yourself room to recover and distribute fatigue.
JDid23
New member
so the way you're putting it is somewhat like;
1 would be- deads + light front squat + more.
2 would be- bench, ohp, etc.
3 would be- 2 squat variants + back.
The only things i don't love is that i prefer to do some upper body work on different days (like bench, ohp, incline DB are all on separate days) because i feel like i do it more efficiently if i don't do bench before i do ohp/incline db. Also, would 2 squat variations mean front/back squat on smith machine? that sounded funnier in my head- back squat/front squat? Idk if i could do them both heavy one after the other. Same logic as with day 2.
Also, I am going to agree that typically, squatting 3x per week is too much, but i am also going to say that i think it did me well. I don't think i would be squatting 225 for 3x2 and 200 for 2x5 if i hadn't been squatting 3x per week. I know in the big picture that's a small accomplishment, but that's a hell of a small accomplishment for me providing that 190x3x3 was quite hard only about 1-2 months ago.
Tblock1
New member
Nice workout bro! My diet has been crap too....after I had the stomach flu these last two days (Wednesday and Thursday) I just can't eat much.....I tried to eat a bunch today and I almost threw up....it really sucks
But dude wtf about the guy attacking you with the leg curl machine 
lol
But dude wtf about the guy attacking you with the leg curl machine lol
Tblock1
New member
I'm pretty sure he doesn't do his squats in the smith machine....I think he was asking if you were implying to do his squats in the smith machine or something (for God's sake I hope he isn't doing them in the smith machine
)
Andalite
Elite Bodybuilder
Yeah I'm confused about that too. I hope he hasn't been doing them in the Smith. That would be terrible lol...I'm pretty sure he doesn't do his squats in the smith machine....I think he was asking if you were implying to do his squats in the smith machine or something (for God's sake I hope he isn't doing them in the smith machine
Josh, I meant 2 squat variations as in do Front Squats (heavy) and then Back Squats (heavy).
There was this coach (I can't remember his name) who came up with this 4 squat workout which I have experimented with for a LONG time. Basically, you have 4 squat variations: overhead squats, front squats, back squats and then half squats. As you can see, you go from the largest ROM of a squat to the least one.
I adapted this squat workout differently, but his general principle was you do 4 sets of each squat variation. You finish 4 sets with more than adequate time between sets and then you move onto the next variation. This workout was meant to be LONG and difficult. But it helps you add size and strength very fast (from my tweaked experience of doing it for 8 months or so).
Set 1 = 5 reps
Set 2 = 4 reps
Set 3 = 3 reps
Set 4 = 2/1 reps depending on how you feel
So the way you progress is you either add reps to the last set with the heaviest weight you're gonna use (it's a ramped system) or you move your Set 2 weight to Set 1 for 5 reps the next workout.
For you specifically I meant to do Front Squats for these 4 sets and then Back Squats for 4 sets. There is no smith and there is no limitation of any kind.
