working on a new routine

[Tblock1]

Wow your back is a ot bigger and you are fairly low bodyfat! Good shit! The deadlifts are working their magic on your back

 

[JDid23]

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.

 

[JDid23]

Tomorrow going for
Squat- 205 x 3 sets x 2 reps
Overhead Press- ramp up to 95x5
DB Row- 45 lbs x 3 sets x 7 reps
Standing Calves- Nelson's routine with 70 pounds (no way i am doing 90 again)
Triceps- DB Skulls and maybe dips or CGBP if the bench is open

 

[Andalite]

Good luck!!!

 

[ExtraMile]

Standing Calves- Nelson's routine with 70 pounds (no way i am doing 90 again)

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]

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?

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]

i know but i cheated on some of the reps with the 90 pounds... want to try it lighter with no cheating this time.

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]

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

 

[Tblock1]

Nice squatting bro!

 

[JDid23]

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.

 

[the.gladiator1987]

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.

just wait till you get to 3 plates ATG for 10 like your boy gladiator

 

[ExtraMile]

idc about the weight i am using for calves as long as they're growing.

I hate to break it to you but your calves arnt gonna suddenly grow loads unless your growing all over and gaining bw, I dont mean to put you down but you told be you havnt really gained any bodyweight since u started, ok maybe you have gained a few lbs of LBM which is why people have said (including me) your upper back and shoulders looked bigger and you seem to have made some progress since last progress pics but your calves will only grow at the rate of your other bodyparts, if not slightly slower unless u have the genetics for big calves, no matter what training you do...

nice workout though and you are damn close to squattin 2 plates! You should have it in 2-3 weeks from now!

 

[JDid23]

I hate to break it to you but your calves arnt gonna suddenly grow loads unless your growing all over and gaining bw, I dont mean to put you down but you told be you havnt really gained any bodyweight since u started, ok maybe you have gained a few lbs of LBM which is why people have said (including me) your upper back and shoulders looked bigger and you seem to have made some progress since last progress pics but your calves will only grow at the rate of your other bodyparts, if not slightly slower unless u have the genetics for big calves, no matter what training you do...

nice workout though and you are damn close to squattin 2 plates! You should have it in 2-3 weeks from now!

yeah i know- i've been eating more lately, and by the end of the month i guarantee i am going to weigh more than 160. I will hit my calves harder next workout- it's all about steady progression and seeing gains for me at the moment.

Thanks man- i can probably squat 225 fine right now, but i don't want to risk anything- as i said steady progression all the way

 

[JDid23]

time for a goals check- already killed the deadlifts, squats are coming, and bench will be harder, but i think i can get it!


End of March
225 squat
265 deadlift
170 bench


End of the year (providing i stay injury free, all will be very doable and i can probably hit that deadlift now or very soon for a 1RM. As Andalite tells me though, don't look at the next session as to how it will help the next session- look at it as how it will help you in the future.

285 squat-- 315
315 deadlift-- 365
200 bench-- 225

 

[JDid23]

excellent workout today besides having to cut time short because my dumbass friend got lost on our way home for 45 min- had to leave.

Deadlift
135x6
155x3
185x3
225x3 (left under/right over from here and rest of sets)
245x2
265x5- tied PR first set
265x5- PR 2nd set
255x5- PR 3rd set

Front Squat (less warmups cuz working in)
95x3
115x3
140x5- PR
145x4- PR
150x3- PR

Bench
45x8
95x5
115x3
135x1
150x3- PR 3x3 and weight used
150x3
150x3

Chest Supported Row
30 lbs x10- PR 3x10
30 lbs x 10
30 lbs x 10

Cable Pullthroughs (first time i had the urge to work biceps so i did that instead cuz i had to leave after)

Biceps
DB Curls 20 lbs x 12
Incline DB Curls with 15 lbs- 2-3 sets.... had to leave after or would have kept track


Comments: First 265 set of deads wasn't even that hard!! 2nd set was pretty hard for my grip, but i managed, and the 3rd set wasn't bad either. Front Squats i felt like i could have used some more warmup after my 140 as that was very challenging and i sacrificed form on the last rep with 140 and 145, but 150 was pretty dam good. Chest Supported row i would have done another set- not that hard but gradually increasing and focusing on mind muscle. I wanted to do pullthroughs, but i've never wanted to work bi's more than i did today (since my right one is my weakest link) so i did them.

 

[Tblock1]

Nice pr's dude!!!!!!

 

[JDid23]

the tblock

Tomorrow


Hang Clean- 5x3 x 105
Squat-190 x sets x 5 reps, 145x8-12, 105x15-20
Chinups- 3x5 with 5 lbs added
Incline DB- 45s x 3 sets x 8 reps
Grip Work- static holds probably @ 155 and possibly farmers walks if room.
Abs

 

[JDid23]

today was decent..

Hang Clean/Power Clean (sticking to power cleans here on out)
Hang Cleans- 45x3, 65x3, 95x3, 110x3
Power Clean
135x3- PR 4x3
135x3
135x3
135x3

Squat
45x5
95x3
115x3
135x3
155x3
175x1
190x5- PR 2x5
190x5
145x12- PR x 12
105x21- PR x 20 (just wanted 1 more)

Pullups- BW + 5 pounds
5- PR 3x5
5
5

Incline DB
30s x 8
45s x 8- PR 3x8
45s x 8
45s x 8

Grip Work
Static hold @ 155- 33 seconds- PR
Farmers walks- 1 arm with 70 pounds- 2 back and forth trips in the tredmill room per arm- PR

Swimming- 5 laps.


Comments: i was so fucking tired this morning.... only ate yogurt and a banana with a lot of water and vitamins. I dropped a 45 i was taking off to put onto the bar during cleans, so that was kind of my wakeup call. Form was good according to the guy watching me. I also looked like shit today during squats when i was looking @ myself in the mirror, but i fucking pushed hard and there was one guy behind me yelling up at the end of each hard rep with 190, 145, and 105 so that kind of helped. Pullups i only used a 5 pound weight between my legs and it fell after the 5th rep onto my ankle lol.. going to use a DB between my feet from now on. Incline DB was solid, and so were static holds. farmers walks were sweet. Gym was so empty after everything me and my friend decided to do them.

 

[JDid23]

Pretty good

Squat
45x3
95x3
135x2
155x2
175x1
185x1
195x1
215x2- PR 2x3 and weight
215x2
215x2

Overhead Press
45x5
65x5
75x5
85x5
95x5- PR
70x10- PR

DB Row
40x7
50x7- PR 3x7
50x7
50x7

Nelson's calf routine- 95 pounds rest pause 75 reps- PR

Triceps- Superset DB Skull crushers with DB CGBP... all done for 10 reps
15 lbs
15 lbs
20 lbs

Comments: Pretty good squats- felt somewhat heavy, but not tooo heavy. Overhead was good- probably could have busted out 1 or 2 more reps with 95 pounds, DB Row was strict with my right arm so i am happy with that, Nelson's calf routine was hard, but not as hard as usual, and triceps were burning baby!! Wanted to go regular CGBP but bench was taken by 3 people. Going to our school bball game tonight- our teams playing for the finals in our division for states and we're tailgating, so i'll get some more food in me

 

[NBAfan#21]

Do you still weigh the same? And good progress since the start by the way

 

[Andalite]

Everything looks good

 

[JDid23]

Do you still weigh the same? And good progress since the start by the way

yeah, surprisingly i weigh around the same- i've gained a lot of lean muscle for the most part and since i've had a real plan, my lifts have continued to increase. Thanks

Andalite- forgot to mention i've been doing some abs on off days (i know you and some other guys said this wasn't advisable) like v-ups, renegade rows, plank variations, situps, hanging leg raises, and other stuff. I am going to see how it goes because thus far, it hasn't effected anything. Thanks for the continued help man!!!

 

[Andalite]

Andalite- forgot to mention i've been doing some abs on off days (i know you and some other guys said this wasn't advisable) like v-ups, renegade rows, plank variations, situps, hanging leg raises, and other stuff. I am going to see how it goes because thus far, it hasn't effected anything. Thanks for the continued help man!!!

Dude, doing something on an off day firstly doesn't make it an off day. An off day is a day you take off. Period.

However, our discussion in that thread was about doing abs prior to training on the same day.

If doing the abs on the "off" days are not harming you, then go along with it. Nothing needs to be set in stone. You're doing the right thing in your approach. If you see your lifts suffering, just take a day off in the true sense of the world

 

[JDid23]

Dude, doing something on an off day firstly doesn't make it an off day. An off day is a day you take off. Period.

However, our discussion in that thread was about doing abs prior to training on the same day.

If doing the abs on the "off" days are not harming you, then go along with it. Nothing needs to be set in stone. You're doing the right thing in your approach. If you see your lifts suffering, just take a day off in the true sense of the world

yeah definitely right about that- i guess that's just how i thought of it and it's funny because i stress that to people as well about "days off" and working abs. Anyways, next workout hopefully;

Deads- 265x5, 275x3, 255x5
Front Squat- 145x5, 150x4, 155x3 (subject to change)
Bench Press- 155x3x3
Pullthroughs- will see
Chest Supported Row- 35x4 sets x 8-10 reps
Biceps- hammer curls and incline curls.

 

[JDid23]

My finger's bleeding like fuck- callous.

Deads
135x5
155x3
185x2
225x2
245x1
255x2
265x4- (some douche walked in front of me on the 4th rep so i had to hold the bar so i didn't hit him. fuckin ass)
275x2- PR
275x1 (wanted the other rep- grip giving out)
255x4 (bad) Callous came off and ripped, was bleeding like hell so i had to get a few bandaids.

Front Squat
45x3
95x3
115x3
135x2
145x5- PR
150x4- PR
155x3- PR

Bench
45x8
65x5
95x5
115x3
135x3
155x3- PR
155x2 (minimal and not needed spot on 2nd, and 3rd was mostly spot)
155x2 (minimal spot on 2nd, slightly bigger on 3rd).

Chest Supported Row
35x8- PR 3x8
35x8
35x8

Cable Pullthroughs (2nd time all easy)
35x8- PR 3x8
35x8
35x8

Biceps--- Superset 15 lb DBs hammer curls and incline curls
8....... 8
8......... 8
8........ 8


Comments: My callous was partially ripped after the set with 255, and it was 3/4 off, so i pulled it off and didn't realize it was so bad since the last one that ripped didn't bleed- it took 3 band aids to not let the blood seep through. My grip felt like shit today. I want to get chalk, but i also don't want to have bloody callouses since i know chalk doesn't protect them. Front Squats were very good, bench wasn't great. It was harder to grip the bar since my hand hurt so much, but that's no excuse- weight just a bit heavier and the bar MIGHT have been 50 although 2 guys said it was 45. Only 3 sets of chest rows because i had minimal time, pullthroughs i am going to do a lot more next week. I like these, and biceps i'll use 20 pounds next week.

 

[Tblock1]

My finger's bleeding like fuck- callous.

Deads
135x5
155x3
185x2
225x2
245x1
255x2
265x4- (some douche walked in front of me on the 4th rep so i had to hold the bar so i didn't hit him. fuckin ass)
275x2- PR
275x1 (wanted the other rep- grip giving out)
255x4 (bad) Callous came off and ripped, was bleeding like hell so i had to get a few bandaids.

Front Squat
45x3
95x3
115x3
135x2
145x5- PR
150x4- PR
155x3- PR

Bench
45x8
65x5
95x5
115x3
135x3
155x3- PR
155x2 (minimal and not needed spot on 2nd, and 3rd was mostly spot)
155x2 (minimal spot on 2nd, slightly bigger on 3rd).

Chest Supported Row
35x8- PR 3x8
35x8
35x8

Cable Pullthroughs (2nd time all easy)
35x8- PR 3x8
35x8
35x8

Biceps--- Superset 15 lb DBs hammer curls and incline curls
8....... 8
8......... 8
8........ 8


Comments: My callous was partially ripped after the set with 255, and it was 3/4 off, so i pulled it off and didn't realize it was so bad since the last one that ripped didn't bleed- it took 3 band aids to not let the blood seep through. My grip felt like shit today. I want to get chalk, but i also don't want to have bloody callouses since i know chalk doesn't protect them. Front Squats were very good, bench wasn't great. It was harder to grip the bar since my hand hurt so much, but that's no excuse- weight just a bit heavier and the bar MIGHT have been 50 although 2 guys said it was 45. Only 3 sets of chest rows because i had minimal time, pullthroughs i am going to do a lot more next week. I like these, and biceps i'll use 20 pounds next week.

Nice workout! Front squats are looking great! Wonder what em would be at in front squats? Hmm..... As for the deadlifting, how did 275 feel?

 

[Andalite]

Great job, Josh. Major props on completing the workout.

 

[JDid23]

275 felt somewhat hard- my grip was real off today.. Maybe because some of the callouses were about to burst during my sets. Even the 265 felt heavier than usual- i guess i'll go for the same thing next time. I took my band aid off to shower, then went out and it started bleeding again, so i just got a band aid and put it on.

Great job, Josh. Major props on completing the workout.

Thanks man- i got it banded up, and just got right back to work

Anyone have any ideas on what to do for callouses? They've been a bitch lately and believe me, i love deadlifts and they're probably my favorite lift, but if they really continue to give me bloody hands idk if i want to do them without gloves (yes i am sacrificing my manhood) or maybe straps if that helps.

Please check out this thread bros; http://www.elitefitness.com/forum/w...fting/really-bad-callous-bleeding-695259.html

 

[JDid23]

cleans were a clusterfuck, everything else decent

Power Clean
45x3
65x3
95x3
115x2
135x3
135x3
135x2 (FAIL ON 3RD)- i wasn't concentrating and someone tapped me on the shoulder mid clean- wtf? It hit my leg and left a pretty sizable bruise. Some nice old man got me an ice pack and told me politely to get a spotter next time hahaha

Squat
45x5
95x3
135x3
155x3
185x1
195x5- PR 2x5
195x5
150x12- PR x 12
110x20- PR x 20

Neutral Grip Chins
BW + 10 lbs x 5- PR 3x5
BW + 10 lbs x 5
BW + 10 lbs x 5

Incline DB
40s x 5
50s x 8- PR 2x8
50s x 8
50s x 6

Grip Work- no time and i think my bloody callous could use some rest.

Abs- no time so i did at home just 1 set of this;
20 renegade rows, 20 russian twists, 20 situps (all with 10 lbs)


Comments: Cleans were freaking bad today. Next time i am going to fucking kill 5x3 with 135. I think my form is getting better too, so that mess up on the 3rd set was hopefully a fluke. I was barely concentrating and when someone tapped me on the shoulder, that really just kinda did it. I don't even know who the hell it was. Squats were hard- less rest for my 150 and 110 set because i was working in, so that made it that much harder. I wanted to die after 10 reps with 110. Chins were very solid- using a DB instead of a weight belt but i might start with the weight belt once it gets much heavier. Incline was also solid, and i don't mind missing a week of grip work to let my callous heal more.

 

[ExtraMile]

wow your already at 10lbs on chins for 3 sets of 5! Thats great!

if it gets hard to hold the weight between your feet just buy a length of chain from a hardware store and an "S" hook and put the chain around a belt then through a weight plate or wrap it around a dumbell and use the S hook to attach either ends of the chain

 

[Andalite]

Good workout.

Congrats on the chins I hope by chins you mean pull-ups where your palms are facing away from you, though.

Good job on allowing the calluses to heal. Smart thinking.

 

[ExtraMile]

Good workout.

Congrats on the chins I hope by chins you mean pull-ups where your palms are facing away from you, though.

Good job on allowing the calluses to heal. Smart thinking.

he said neutral grip chins meaning palms were facing eachother, like the grip you would use for hammer curls

 

[JDid23]

he said neutral grip chins meaning palms were facing eachother, like the grip you would use for hammer curls

This.

Also, regarding the weight for pullups i actually found a weight belt today but decided not to use it. I feel like it would weigh more with the chains on the belt and all than with the 10 pound DB. When i get to heavier weights a few pounds won't mean as much, but with 10 pounds i feel like it might make a slight difference. Any views on this?

Also, on the 4th rep of the last set if almost fell so i really had to fight to keep it during my reps and the 5th one took about 3 seconds but strict form to get up.

 

[Tblock1]

2 questions:
----Are you ever planning on videoing your clean form? I would really be curious to see what your form is like as mine sucks
----How do neutral grip chins feel? Are they easier or harder than other grips?

Also:
I would be so pissed at whoever tapped you on the shoulder during the clean set, that would be one of the worst exercises for that to happen during

 

[JDid23]

2 questions:
----Are you ever planning on videoing your clean form? I would really be curious to see what your form is like as mine sucks
----How do neutral grip chins feel? Are they easier or harder than other grips?

Also:
I would be so pissed at whoever tapped you on the shoulder during the clean set, that would be one of the worst exercises for that to happen during

i really want to video my cleans, squats, and deads but i have nothing to video them with. Some older man tried to help me with cleans 2 weeks ago and said i did a pretty good job. Will probably ask the kid in my gym class to help me out. I am somewhat confident on squats as i've gotten tons of great comments lately, and deads i've had a few people watch and say they were good but i still want to vid them.

they feel fine. I don't have a regular chinup bar so it's those, and they feel okay.

Yeah man it was fucking bad. I wasn't doing a great job anyway so i wasn't gonna finish but when they tapped me i was like fuck.

 

[JDid23]

not too bad... good thing i came late today- they were repairing the rack and if i went earlier i wouldn't have been able to squat!!! only had to wait about 5 min though.

Squat
45x5
95x5
135x3
155x3
185x1
205x1
220x2- PR 3 sets x 2 reps and weight used
220x2
220x2

Overhead Press
45x5
70x5
80x5
90x5
100x5- PR
75x9- PR

DB Row
45s x 7
55s x 7- PR 3x7
55s x 7
55s x 7

Seated Calf Raises- Nelson's routine- 35 pounds x 100 reps rest/pause- PR

Triceps- Superset CGBP with DB Skulls. Left one burned like hell, barely even felt my right lol
95 lbs x 10...... 15 lbs x 10
95 lbs x 10....... 15 lbs x 10
95 lbs x 8........ 15 lbs x 6

Abs
Planks- regular 50 seconds, right side plank 25 seconds, left side plank 25 seconds (no rest, shoulda gone longer)
Renegade rows- 25x10 (5 per arm)
Russian twists with 10 lb med ball- 50 reps
Renegade Rows- 25x16 (8 per arm)

Comments: Squats weren't even that hard. When i got to the rack though and saw it blocked off, these 2 kids i always talk to asked wtf i was going to do without squatting since whenever i am there i basically just use the rack for squats- some guys (one former PIT ftball player) were talking about my squat and that it was pretty damn good for my size/weight and the football player's friend asked him how i squat so much (not even that much lol). Nice ego boost OHP was real solid, rows i barely cheated with my right arm which was great, 75 reps for calves was too easy so i did 100, and for tri's i think i am going to stick to more DB work.

Deads next workout baby

 

[ExtraMile]

nice squats

where is your bench and dead at now?

 

[JDid23]

thx bro. deads next session i am going for 265x5, 275x3, and 255x6.... haven't maxed out yet and i actually (maybe dumb idk) did 245 with ease today to teach my friend deads at school. My callous is still pretty bad, but it's getting a lot better and it didn't hurt much during rows.

bench i am gonna go for 155x3x3 next workout.

 

[JDid23]

Solid shit today

Deadlift
135x5
185x3
225x2
245x2
265x5- tied PR
275x3- PR
255x6- PR 3rd set

Front Squat
45x5
95x3
115x3
135x3
150x5- PR
155x4- PR
160x3- PR

Bench Press
40x8
95x3
115x3
135x3
155x3- PR 3x3
155x3 (small spot on 3rd)
155x3 (small spot on 3rd)
135x7 (failed 8th pretty big spot)

Cable Pullthroughs
50x8- PR 3x8
50x8
50x8

Chest Supported Rows
45x8- PR 3x8
45x8
45x8
Biceps
Incline DB Curls
20 lb DBs x 8- PR
20 lb DBs x 7
20 lb DBs x 7

Hammer Curls
20 lb DBs x 8
20 lb DBs x 8


Comments: Killed deads easily. Callous was a bitch with double overhand on 185 lol, but not hard besides that. Form wasn't great on front squats- didn't go completely ATG and i wasn't comfortable holding the bar. I am thinking of switching from a clean grip to a crossover grip. Bench was somewhat hard. I am going to move up to 160 next workout and if i hit that i am going to keep going, but if i'm not even close i am going to deload. After pullthroughs, some weakass kid on the swim team started making fun of me lol- so after i got a drink i went up to him, tapped him on the shoulder and said "Dude, it really helps on the thrust. You should ask your mom how much better my performance has been lately". Dude was fucking speechless lmao. Chest Supported rows were alright, and curls were fine as well.

 

[the.gladiator1987]

Dude how can you say you got 155x3 for 3 sets if you had a "small spot" on the last 2 sets? A spot could be 5lbs of 25lbs. You really cant tell.

And doing 3 sets to failure then a backoff set to failure, whats the point. Keep it simple, just do a heavy to failure set, then increase the weight each week.

 

[JDid23]

Dude how can you say you got 155x3 for 3 sets if you had a "small spot" on the last 2 sets? A spot could be 5lbs of 25lbs. You really cant tell.

And doing 3 sets to failure then a backoff set to failure, whats the point. Keep it simple, just do a heavy to failure set, then increase the weight each week.

well i don't consider a minuscule spot that i didn't really need "not a rep". The dude thought i needed a spot, but i didn't which was very annoying. What's wrong with a backoff set? I've been doing heavy sets (not all to failure) and my bench has been increasing so i am going to stick with what i've been doing.

Why would i only do 1 set to failure each week?

 

[Tblock1]

Training to failure won't work for very long especially on bench for strength. I found that out the hard way

BTW, nice squats and front squats! Damn em might have a competitor...........................

 

[the.gladiator1987]

well i don't consider a minuscule spot that i didn't really need "not a rep". The dude thought i needed a spot, but i didn't which was very annoying. What's wrong with a backoff set? I've been doing heavy sets (not all to failure) and my bench has been increasing so i am going to stick with what i've been doing.

Why would i only do 1 set to failure each week?

what tblock said. You dont want to train to failure every workout, especially 4 sets. Your bench is increasing because its 155lbs. It will increase with anything to do, not trying to be a dick bro. I back off set is good, but dont always go to failure.

And holllly fuck I hate it when someone doesnt know how to spot me too! Its like right when i touvh the bar to my chest they think im not gonna get it up, they dont even wait to see that I can get it up on my own. I fuckin hate people that dont know how to spot.

Next time scream at him when he tries to spot you

 

[Andalite]

Workout looks good. Congrats on the PRs.

 

[Eric1987]

hey guys.. just joined the forums it seems like there is some really good knowledge to gain by reading.

anyways, i am 17 years old, i am 5'9 and weigh 148 pounds. i play soccer, and haven't really been training consistently over the last 6 months. lately, i have been doing some bodyweight exercises, but since i just got my license i am going to start going to the gym every other day. My routine looks like this:

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x10 Dips
3x12 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure


is there too much secondary work in there after the compound movements?

also, once school ends (June 24th) i am going to do HIIT every other day. does that sound reasonable or would that be over training? thanks to anyone who helps
http://www.wannabebig.com/forums/editpost.php?do=editpost&p=2137440

Arent you forgetting biceps and triceps?

 

[JDid23]

@ Tblock- there's a reason he doesn't front squat

what tblock said. You dont want to train to failure every workout, especially 4 sets. Your bench is increasing because its 155lbs. It will increase with anything to do, not trying to be a dick bro. I back off set is good, but dont always go to failure.

And holllly fuck I hate it when someone doesnt know how to spot me too! Its like right when i touvh the bar to my chest they think im not gonna get it up, they dont even wait to see that I can get it up on my own. I fuckin hate people that dont know how to spot.

Next time scream at him when he tries to spot you

What i was kind of saying before was the 155 wasn't to failure. The "small spot" wasn't necessary. I know you're not trying to be a dick; keep in mind i weigh 160 and this is almost @ my bodyweight. I'm not looking to go on a huge bulk or anything- just looking for some strength and size gains and i enjoy lifting.

Yeah bro- he just put his hands down and i say no spot or i got it or something like that.


Eric: that's a long time ago dude haha. Also, triceps/biceps get hit by other exercises so you don't always need to hit them directly.

 

[Tblock1]

I know, he probably does front squat but since his numbers are lower than yours he won't put it in his log. I also bet he has been doing static grip holds but won't post his time since he doesn't want to admit that I am a beast, he challenges me to a contest then backs out

 

[JDid23]

I also bet the pink elephants stand for your love for fat, gay men

 

[Tblock1]

I also bet the pink elephants stand for your love for fat, gay men

No it stands for em's not keeping to his grip contest....... lolololol

 

[Eric1987]

@ Tblock- there's a reason he doesn't front squat



What i was kind of saying before was the 155 wasn't to failure. The "small spot" wasn't necessary. I know you're not trying to be a dick; keep in mind i weigh 160 and this is almost @ my bodyweight. I'm not looking to go on a huge bulk or anything- just looking for some strength and size gains and i enjoy lifting.

Yeah bro- he just put his hands down and i say no spot or i got it or something like that.


Eric: that's a long time ago dude haha. Also, triceps/biceps get hit by other exercises so you don't always need to hit them directly.

So do you have a routine like your old one but better that you can share? Unless I missed it. I just started going back to the gym again.

 

[the.gladiator1987]

oh gotcha jdid. The spot made it seem like you needed it. My bad. Tell that guy to get his fuckin hands off the bar lol

 

[ExtraMile]

Why would i only do 1 set to failure each week?

I only do 1 set each of bench squat dead and military and I only do that 1 set every 9 days just sayin...

I know, he probably does front squat but since his numbers are lower than yours he won't put it in his log. I also bet he has been doing static grip holds but won't post his time since he doesn't want to admit that I am a beast, he challenges me to a contest then backs out

That's it I'm just gonna do this grip think and get it over with! I always forget about it and no I havnt done any grip work except used my gripper a few times at home

lol @ you and jdid thinking I don't front squat cause he is stronger than me

 

[Tblock1]

I only do 1 set each of bench squat dead and military and I only do that 1 set every 9 days just sayin...



That's it I'm just gonna do this grip think and get it over with! I always forget about it and no I havnt done any grip work except used my gripper a few times at home

lol @ you and jdid thinking I don't front squat cause he is stronger than me

That was a good joke wasn't it Are you ever going to do front squats though?

BTW, I just realized I'm going to have to front squat again because my goal was always to front squat more than you are back squatting and now you're doing 226x8 and my front squat was 225x5 a month or two ago.... Shit stop em I don't want to front squat right now

 

[ExtraMile]

That was a good joke wasn't it Are you ever going to do front squats though?

BTW, I just realized I'm going to have to front squat again because my goal was always to front squat more than you are back squatting and now you're doing 226x8 and my front squat was 225x5 a month or two ago.... Shit stop em I don't want to front squat right now

No it wasn't a joke, I don't front squat cause I don't need to right now but if my leg press stalled then I may do them...

 

[Andalite]

I just want to throw this out there: squat curls are the best exercise ever.

 

[ExtraMile]

I just want to throw this out there: squat curls are the best exercise ever.

lol when i first read the thread about them i laughed so hard

 

[the.gladiator1987]

I just want to throw this out there: squat curls are the best exercise ever.

Another one of the imfamous GUS quotes jk

 

[JDid23]

So do you have a routine like your old one but better that you can share? Unless I missed it. I just started going back to the gym again.

i like what i'm doing now A LOT. It's

Sunday
Power Clean- 5x3
Back Squat- 2x5, 1x12, 1x20
Weighted Pullups- 3x5
Incline DB- 3x8
Grip Work- usually static holds/farmers walks
Abs

Tuesday
Back Squat- 3 sets x 2 reps
Military Press- 5x5 (work up to 5 RM) + backoff set
DB Row- 3x5-7
Calves- Nelson's routine which is a rest/pause of 75 reps
Triceps- Usually CGBP/Skull Crushers/Dips
Abs

Thursday
Deadlifts- Vary each session- no set rep range
Front Squat- 1x5, 1x4, 1x3 (ramp up 5 lbs per workout)
Bench- 3x3 + backoff set
Cable Pullthroughs- 3x8-12
Chest Supported Row- 3x8-12
Biceps
Abs

 

[ExtraMile]

how come u hardly do dips anymore?

 

[Andalite]

how come u hardly do dips anymore?

Why does everyone need to do dips? Are you endorsing dips for a particular reason.

Looking at this routine, the only flaws in it are more pushing movements than pulling movements (volume and workload wise). Other than that his variety of exercises is just fine.

 

[ExtraMile]

Why does everyone need to do dips? Are you endorsing dips for a particular reason.

Looking at this routine, the only flaws in it are more pushing movements than pulling movements (volume and workload wise). Other than that his variety of exercises is just fine.

they are a badass exercise and have a great carryover to other presses, they are the best exercise for triceps IMO and he used to do them alot but i noticed he doesnt do them much anymore thats why i asked

lol i never said everyone has to do dips

 

[Andalite]

they are a badass exercise and have a great carryover to other presses, they are the best exercise for triceps IMO and he used to do them alot but i noticed he doesnt do them much anymore thats why i asked

How do you know they have a great carryover? Your bench isn't that big. You don't bench in the 300s or the 400s or the 500s or even close to any of those numbers.

You're just quoting other lifters when you make such claims.

But how about you think about it in this manner: are dips the ONLY exercise which helps the bench press? How can there be only ONE exercise? There are an infinite number of possibilities to progress and therefore, there are a whole bunch of exercises which vary in effectiveness from person to person.

Therefore, why don't you allow yourself to question your own training and think if doing another exercise other than dips would help you progress on the bench press faster? You said you did Military Presses (which are a FANTASTIC exercise) which have a much better carry over onto the bench press (IMO). So now there are 2 exercises. There could be more too....see, it's all relative and different from person to person. You gotta try out new things and see if they help.

Dips for example will only help you to a point. After that you will need to make adjustments and thats how you gain experience.

 

[Eric1987]

i like what i'm doing now A LOT. It's

Sunday
Power Clean- 5x3
Back Squat- 2x5, 1x12, 1x20
Weighted Pullups- 3x5
Incline DB- 3x8
Grip Work- usually static holds/farmers walks
Abs

Tuesday
Back Squat- 3 sets x 2 reps
Military Press- 5x5 (work up to 5 RM) + backoff set
DB Row- 3x5-7
Calves- Nelson's routine which is a rest/pause of 75 reps
Triceps- Usually CGBP/Skull Crushers/Dips
Abs

Thursday
Deadlifts- Vary each session- no set rep range
Front Squat- 1x5, 1x4, 1x3 (ramp up 5 lbs per workout)
Bench- 3x3 + backoff set
Cable Pullthroughs- 3x8-12
Chest Supported Row- 3x8-12
Biceps
Abs

Thanks I'll definitely take that into consideration.

 

[Tblock1]

From what I have heard(note that), dips won't give you a very good carryover to bench will you are repping at least 100 pounds+bodyweight. I personally like dips a lot when I started them but now they are starting to hurt my shoulders, so we'll see.....

 

[Andalite]

From what I have heard(note that), dips won't give you a very good carryover to bench will you are repping at least 100 pounds+bodyweight. I personally like dips a lot when I started them but now they are starting to hurt my shoulders, so we'll see.....

Well...everything has it's place. They may not be a good supplementary exercise but perhaps they might help you on your arm day, you know?

 

[the.gladiator1987]

How do you know they have a great carryover? Your bench isn't that big. You don't bench in the 300s or the 400s or the 500s or even close to any of those numbers.

You're just quoting other lifters when you make such claims.

But how about you think about it in this manner: are dips the ONLY exercise which helps the bench press? How can there be only ONE exercise? There are an infinite number of possibilities to progress and therefore, there are a whole bunch of exercises which vary in effectiveness from person to person.

Therefore, why don't you allow yourself to question your own training and think if doing another exercise other than dips would help you progress on the bench press faster? You said you did Military Presses (which are a FANTASTIC exercise) which have a much better carry over onto the bench press (IMO). So now there are 2 exercises. There could be more too....see, it's all relative and different from person to person. You gotta try out new things and see if they help.

Dips for example will only help you to a point. After that you will need to make adjustments and thats how you gain experience.

I dip 180lbs for reps at 200lbs bodyweight and my bench is 365. Just think of what my bench would be if I was dipping 350lbs + bodyweight. Dips are great to bench press, they work your chest,shoulders, tris. Why wouldnt they be a good carry over?

Dips are definetly not the only exercise to help bench. But in my training it plays a big role. Maybe not all of your guy's training but mine it does

 

[Andalite]

I dip 180lbs for reps at 200lbs bodyweight and my bench is 365. Just think of what my bench would be if I was dipping 350lbs + bodyweight. Dips are great to bench press, they work your chest,shoulders, tris. Why wouldnt they be a good carry over?

Dips are definetly not the only exercise to help bench. But in my training it plays a big role. Maybe not all of your guy's training but mine it does

I never said it would not be a good carry over. I said it is not the ONLY exercise to help your bench. Do you do only bench pres and dips and with these 2 exercises alone has your bench gotten to 365?

 

[ExtraMile]

yes, I agree with gladiator, all I did was ask jdid if he still did them because I hadnt seem them in his log for a while, and said IMO they have worked well for both size and strength which is why I asked you about doing them. You didnt really have to tell me that not everyone has to do what I like doing and everythign else you said just because I asked him if he still did them I would understand if I had said "why havnt i seen dips in your log?! thats dumb because you should be doing them, they have helped my bench" but i didnt say that. if you really have another thing to say to me about this and about why I am wrong then pm me, I dont like fucking up jdid's log all the time because of all the bad advice I give and all the wrong information I post, all Im doing is posting from my personal experience and I have never told jdid that he had to follow me or told him my way is the only way

 

[Andalite]

yes, I agree with gladiator, all I did was ask jdid if he still did them because I hadnt seem them in his log for a while, and said IMO they have worked well for both size and strength which is why I asked you about doing them. You didnt really have to tell me that not everyone has to do what I like doing and everythign else you said just because I asked him if he still did them I would understand if I had said "why havnt i seen dips in your log?! thats dumb because you should be doing them, they have helped my bench" but i didnt say that. if you really have another thing to say to me about this and about why I am wrong then pm me, I dont like fucking up jdid's log all the time because of all the bad advice I give and all the wrong information I post, all Im doing is posting from my personal experience and I have never told jdid that he had to follow me or told him my way is the only way

This is what you wrote:

how come u hardly do dips anymore?

I asked you to explain based on your experience why Dips are so essential that he is missing out on getting strong without them. I didn't ask the world out of you but to merely explain why you worded your question like that.

 

[Andalite]

and for the record: I agree with Gladiator. Dips do help you get stronger but so would any other pressing movement that mimicks the bench press. So that means incline press variations, overhead press variations, etc etc. If you get stronger on any one particular pressing exercises it is no doubt you will gain some reasonable amount of strength on the bench press. My point was why are dips alone so special? Is it that they trump any and all other possible exercises one can do?

 

[ExtraMile]

the reason i like dips is they let me use the most weight out of any press exercise, the extra weight i used plus my bodyweight means my chest/shoulder/tri's are lifting more than they would in a benchpress, and I have always been better at dips than benchpress, they have made my tri's grow and my pressing lockouts have greatly increased with them too

i asked him why he doesnt do them much at the moment. thats is what "how come" means. I didnt say he was missing out i asked why although i worded it as how come.

i really cant be bothered to argue with you anymore, i wont give any advice to these two if that is what u want

 

[Andalite]

the reason i like dips is they let me use the most weight out of any press exercise, the extra weight i used plus my bodyweight means my chest/shoulder/tri's are lifting more than they would in a benchpress, and I have always been better at dips than benchpress, they have made my tri's grow and my pressing lockouts have greatly increased with them too

EXACTLY. This is precisely what I wanted to hear. This is hard evidence which cannot be questioned. This is all correct.

i asked him why he doesnt do them much at the moment. thats is what "how come" means. I didnt say he was missing out i asked why although i worded it as how come.

But your wording changes the entire meaning and attitude while expressing the question. Therefore, you can understand why I would want you to explain yourself now.

i really cant be bothered to argue with you anymore, i wont give any advice to these two if that is what u want

No. That is NOT what I want.

What I do want is for you to be able to filter through all the BS advice you see on the internet and weed out all the golden gems of information and exploit the shit out of that to help yourself progress. That is all. This was meant for you to explain why you like dips and then acknowledging that:

(a) what works for you might not work for everyone but then again it might. How will they know unless they try this out?

(b) perhaps what works for others might help you and therefore it is worth trying that out for yourself?

You see what I mean?

 

[Tblock1]

The reason dips are awesome is because without them you will never get strong or bigger and your triceps will shrivel up and go away never to be seen again besides the fact that you won't be able to bench the bar and you will surely have to stop lifting.

 

[Andalite]

The reason dips are awesome is because without them you will never get strong or bigger and your triceps will shrivel up and go away never to be seen again besides the fact that you won't be able to bench the bar and you will surely have to stop lifting.

I think breathing is important too, right? I mean...come on, dips have to be second to breathing, right? Without breathing you'll be forced to stop life. Is that a fair trade?

 

[Tblock1]

I think breathing is important too, right? I mean...come on, dips have to be second to breathing, right? Without breathing you'll be forced to stop life. Is that a fair trade?

Sounds fair to me......... Bottom line though, I think em was just asking jdid why he wasn't doing dips, because if you remember, jdid posted a long ass article about how dips are such a great exercise, so I kind of wonder why he hasn't been doing them too. But yeah no single exercise is the ned all exercise, ie you MUST do it(with an exception for deadlifts, you must do those sorry)

 

[JDid23]

woah lot of posting here lately

Eric- feel free to stop by anytime bro- don't be intimated by some of the guys who post here haha.

EM- I am not doing dips at the moment because i don't like how they feel on my shoulders when i do them primarily for chest leaning over. However, they feel a bit better when i do them as upright as possible, but i don't want to risk anything with my shoulders right now since at one point in time, dips felt hella hard on my shoulders.

Tblock- i remember reading an article like this, but i actually think gladiator posted it. Maybe I am wrong though.

 

[ExtraMile]

jdid the article you are thinkign of was posted by jesse on gladiators log, it was this: Parallel Bar Dips: Old School Power Builder

i thought it was a great read

 

[oso0960]

JDid -

Stretching Guide Part I: Upper Body Stretches (by Jeremy Likness)

Dips used to hurt my shoulders a lot too. I started doing the posterior shoulder stretch in that article before I did dips and it helped a lot. a couple sets of 30s holds and dips have always been fine on the shoulders. I could even dip as low as my body would allow me and my shoulders would be fine.

 

[JDid23]

thx oso- might give that a shot if i try dips or just do it anyway.

Today's workout

Power Clean-
45x3
65x3
95x3
115x2
135x3- PR 5x3
135x3
135x3
135x3
135x3

Back Squat
45x5
95x3
135x3
155x2
185x2
200x5- PR 2x5
200x5
155x12- PRx12 - got so low on 4 of the reps that i could have set the bar down on the rack.
115x20- PRx20

Weighted Pullups- (first time with weight belt)
BW + 15 lbs x 5- PR 2x5
BW + 15 lbs x 5
BW + 15 lbs x 4

Incline DB
35x5
55s x 6- PR (was supposed to do 50 lbs)
50s x 8
50s x 7
50s x 6 (failed on 7th)

Grip Work
Static Holds- not precise, but about this time.
155 lbs x 30 seconds
155 lbs x 25 seconds


Comments: Cleans were decent, but this is the one lift i am afraid to move the weight up on. I am somewhat confident on my form, but the key word is somewhat. I am even contemplating taking these out of my routine for now since i am not training for sports. Squats were great; I think i have almost mastered breathing on the 20 reppers and they felt really dam good. Same with the 155x12. Pullups were hard today on the 2nd and 3rd sets. I am going to try to move up to 20 lbs next workout though and see how that goes. I was an idiot in incline DB today, so i'll do 50 lbs again next workout. Static holds were sub par.

 

[JDid23]

Not bad today!!!!

Squat (quads hella sore from sunday when i did them)
45x5
95x3
135x3
155x2
185x1
205x1
215x1
225x2- PR 3x2 and weight used
225x2
225x2

Overhead Press
45x5
70x5
80x5
90x5
105x5- PR
85x7

DB Row
45s x 5
60s x 5- PR and PR 3x5
60s x 5
60s x 5

Seated Calves- Nelson's routine with 45 lbs to 75 reps rest/pause- PR

Triceps
Closed Grip Bench Press
45x10
105x10- PR? and PR 3x10
105x10
105x10

Dips (as upright as possible)
10- possible PR- (been a long time)
6


Comments: My quads were sore from squatting heavy Sunday. I didn't think this would ever be an issue since it hasn't until this point, but i am going to lift so i squat Thurs and Sun and deadlift on Tues so i have more rest to squat. Having said that, 225 didn't feel too heavy until the last rep on 225, but my form was still good and i hit ATG with no real problem. Overhead @ 105x5 was very hard, but i got it through nicely. Rows i might have been able to do 3x7, but not without cheating a lot; i am just happy my right arm can do this now! Calves were pretty good, and so were triceps. It was nice doing dips again- hurt my shoulders a bit but not too much.

 

[Andalite]

Congrats on all the PRs

 

[JDid23]

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.

 

[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,

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.

Deads
265x5- tied PR?
275x3- tied PR (boom in mid 4th rep and my grip was hurt anyway somewhat)

You did fine.

Comments: I think i might want to switch to a crossover grip next workout- tried with the bar but didn't know how today.

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.

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.

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]

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 means a lot.

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]

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.

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]

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.

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]

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

 

[Andalite]

Before we go any further: you do your squats on a SMITH machine???? Really? Am I getting this correct?

 

[Tblock1]

Before we go any further: you do your squats on a SMITH machine???? Really? Am I getting this correct?

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]

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)

Yeah I'm confused about that too. I hope he hasn't been doing them in the Smith. That would be terrible lol...

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.

 

[JDid23]

Yeah I'm confused about that too. I hope he hasn't been doing them in the Smith. That would be terrible lol...



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.

For clarification, i was joking. "Also, would 2 squat variations mean front/back squat on smith machine? that sounded funnier in my head"

that sounds like a squat workout i would be interested in. However, would doing front squats fatigue me for back squats? I can't imagine they wouldn't to an extent.

 

[Andalite]

For clarification, i was joking. "Also, would 2 squat variations mean front/back squat on smith machine? that sounded funnier in my head"

that sounds like a squat workout i would be interested in. However, would doing front squats fatigue me for back squats? I can't imagine they wouldn't to an extent.

It depends. It's like doing heavy banded deadlifts before actual deadlifts. There is a lag period where your numbers may not quite be the same which is fine because your body adapts and after all: progression is progression therefore you end up in a couple of weeks at a stronger position than you were at the beginning.

Since we're talking about numbers, I used to do 3 squat variations: Overhead Squats, Front Squats and then Back Squats. Initially I experienced a set back in my numbers where my max on back squats (this is when I cared about them) was around the 325 lbs mark. But, after a couple of months of nailing away at this I made 325 in a 5RM and set like 12 PRs (almost every set I did was a PR) back to back and concluded the workout with a back squat of 365x2 or something which was ridiculous because in that same workout I hit near failure with 330x5 or so....

The point is that with any change there is a lag period but your body overcomes it. It doesn't mess you up in the long run at all.

Regarding the smith machine: I understand now. I was confused...haha...No, I would never advise you to do anything in the smith except hang a towel.

 

[ExtraMile]

I do my calf raises in the smith machine lol

 

[Andalite]

I do my calf raises in the smith machine lol

Well yeah that makes sense....I forgot about calves what not. I'm sure that the machine is good for wrist curls and reverse wrist curls too lol...But on the whole it is a useless machine because calf raises can be done in a whole bunch of different ways like on the calf raise machine, leg press machine(s), etc....

 

[ExtraMile]

Well yeah that makes sense....I forgot about calves what not. I'm sure that the machine is good for wrist curls and reverse wrist curls too lol...But on the whole it is a useless machine because calf raises can be done in a whole bunch of different ways like on the calf raise machine, leg press machine(s), etc....

Im not saying its good or anything, I do calves in there when I wanna do standing cause there is no calf raise machine. It has its uses though, Iv heard of people doing reverse grip bench in there, and Iv done behind the neck shoulder presses in there before too.

 

[Tblock1]

Im not saying its good or anything, I do calves in there when I wanna do standing cause there is no calf raise machine. It has its uses though, Iv heard of people doing reverse grip bench in there, and Iv done behind the neck shoulder presses in there before too.

I have done seated shoulder presses in there too, and I enjoyed it cause I could move a good amount of weight.

 

[JDid23]

Today's workout:

Power Clean
45x3
65x3
95x3
115x2
135x2
140x3- PR x3 and 3x3
140x3
140x3

Squat
45x5
95x3
135x3
155x2
185x1
195x2
205x5- PR x5 and 2x5
205x5- (4th rep bad, all 9 others good)
135x21- PR x 21 by 20 lbs

Neutral Grip Chinups- (BW around 160)
BW x 2
BW + 20 lbs x 4- PR
BW + 20 lbs x 3
BW + 20 lbs x 2
BW x 8- PR

Incline DB
40s x 5
50s x 8
50s x 7
50s x 3

Abs (instead of grip work to play basketball)
Russian Twists w/ 10 lbs x 50 superset with 10 renegade rows w/ 20 lb DBs-
Russian Twists w/ 25 lbs x 25 superset with 10 renegade rows w/ 20 lb DBs

Basketball for about 35 mins 1on1 vs a friend. He's huge so i always have to man up against him in the post. 6'2 D1 baseball player next year and i am only 5'9 lol. split games 1-1 and i hurt my ankle a bit but it feels fine now.


Comments: Cleans were only ok- going to stop them though. I had a guy check my form and he said it was decent, but not great and that i should move down in weight. Squats were good- 135x21 took maybe about 2 minutes and 30 seconds and my friend tried to talk to me and i was like fuck off lol. Chins were eh until the BW. That's my PR and it came after all the weighted ones. I think weighted chins have definitely helped me a lot, but my left bicep always hurts after i do them (not in a bad way, but enough to bother me during basketball). Inclines were terrible, and abs i am going to start working harder. Basketball was good too and i am probably going to tryout next year for the hell of it.


I am going to finish off my next 2 workouts how i normally do them, and then i am going to switch to the following routine after what i think will be a 1 week deload.

1 squat/lunge, 1 push/1pull + some accessory work. I am going to superset tris/bis with abs and i am not yet sure of the rep range i am going to use.

Sunday
Back Squat
Military Press- PUSH
Rows- PULL
Triceps
Standing Calves

Tuesday
Deadlift- PULL
Dips- PUSH
Lunges
Biceps

Thursday
Front Squat
Bench Press- PUSH
Weighted Pullups- PULL
Pullthroughs
Seated Calves

 

[JDid23]

Today's workout:

Squat
45x5
95x5
135x3
155x2
185x2
205x1
215x1
230x2- PR in weight and 3x2
230x2
230x2

Overhead Press
45x5
70x5
80x5
85x5
95x5
110x1- PR (lol)
95x2
65x12- PR?

DB Row
45s x 5
60s x 7- PR x7 and 3x7
60s x 7
60s x 7

Seated Calves- Nelson's routine with 55 lbs- PR

Triceps
DB Skull Crushers
15s x 10
20s x 10

Abs
V-Ups
10 (had to go after)


Comments: Squats were pretty good. Challenging, but i made sure i kept good form. Overhead was harder than usual today for the 95x5. I think i progressed way too fast and it's time to deload on these. Rows were good today- i couldn't do 60s basically at all w/ my right arm about a month ago. Calves left me with a nice limp afterwards, and triceps were eh. I wanted to work abs a lot more, but couldn't.

 

[ExtraMile]

Nice squattin bro and tough luck about the pressing

 

[JDid23]

Nice squattin bro and tough luck about the pressing

thanks! Yeah, looks like you're still a step up on me on the pressing haha