working on a new routine

[Tblock1]

Nice work on squats! I was looking at your last post about power cleans, and was wondering have you considered high pulls? They are just like power cleans (better in my opinion) but you don't have the catch part and can explode even more.

High Pull
YouTube - high pulls 120,2 kg

Those are 2 examples of form, but you shoudl actually jump and the weight should go up the just above your chest. I might make a video myself. Give them a try, I love them!

 

[JDid23]

Thanks tblock. I am actually going to take out any sort of clean/high pull all together- never considered keeping them up because without someone to really teach me i don't feel comfortable. Yes, my form is okay but i don't see any use in the movement right now at this point in time- just going to try to increase all other lifts and i also don't enjoy them. I have nothing to take vids with and i think that with the rest of my lifts i should be in good shape.

 

[JDid23]

Also, do you guys have any input how these rep ranges seem for my new routine?
Sunday
Back Squat- (NO IDEA! lol)- currently i use sets of 2,5,8,12,20. Will see- open to suggetions
Military Press- PUSH- 3x3, 1 backoff set
Rows- PULL- 3x5-7
Triceps
Standing Calves- varies.
Core

Tuesday
Deadlift- PULL- Varies each week with Andalite's help
Dips- PUSH- 3x5 weighted, 1 backoff set x BW
Lunges- DB or BB- have to decide
Biceps
Core

Thursday
Front Squat- 3x5
Bench Press- PUSH- open to suggestions. Please read below
Weighted Pullups- PULL- 3x5 weighted, 1 backoff set x BW
Pullthroughs- 3x8-12
Seated Calves- varies.


For bench, i am currently at about 160x3 for 2-3 sets. Going for 165 next workout but that's a bit of a stretch. I am thinking of dropping down to like 135 for 3x5 and once i can't hit 3x5 anymore, moving to 3x3 and progressing as much as i can with a 3x3 rep range, then going to 3x2 for as long as i can, then finally decreasing the weight again (all while adding 5 lbs per workout). Is this too much clusterfucking or does it sound like an okay plan for progression?

Also stuck on what i should do for back squats! I can get (all ATG) 205x2x5 and 230x3x2.. last 20 rep squat was 135 and i enjoy squatting in all rep ranges so i am really stuck on what i should do. I am leaning towards something in the 2-8 rep range, but wouldn't mind maybe doing a 20 rep squat once a month.

 

[Tblock1]

Also, do you guys have any input how these rep ranges seem for my new routine?
Sunday
Back Squat- (NO IDEA! lol)- currently i use sets of 2,5,8,12,20. Will see- open to suggetions
Military Press- PUSH- 3x3, 1 backoff set
Rows- PULL- 3x5-7
Triceps
Standing Calves- varies.
Core

Tuesday
Deadlift- PULL- Varies each week with Andalite's help
Dips- PUSH- 3x5 weighted, 1 backoff set x BW
Lunges- DB or BB- have to decide
Biceps
Core

Thursday
Front Squat- 3x5
Bench Press- PUSH- open to suggestions. Please read below
Weighted Pullups- PULL- 3x5 weighted, 1 backoff set x BW
Pullthroughs- 3x8-12
Seated Calves- varies.


For bench, i am currently at about 160x3 for 2-3 sets. Going for 165 next workout but that's a bit of a stretch. I am thinking of dropping down to like 135 for 3x5 and once i can't hit 3x5 anymore, moving to 3x3 and progressing as much as i can with a 3x3 rep range, then going to 3x2 for as long as i can, then finally decreasing the weight again (all while adding 5 lbs per workout). Is this too much clusterfucking or does it sound like an okay plan for progression?

Also stuck on what i should do for back squats! I can get (all ATG) 205x2x5 and 230x3x2.. last 20 rep squat was 135 and i enjoy squatting in all rep ranges so i am really stuck on what i should do. I am leaning towards something in the 2-8 rep range, but wouldn't mind maybe doing a 20 rep squat once a month.

Not too sure about rep ranges, depends if you want strength or hypertrophy more. High pulls or something similar will help increase your overall power which will help your squat, and especially will help your deadlift.

 

[NBAfan#21]

Good job on reaching 2 plates for squats. Are you planning on doing sets of 2 reps or do you just stop before failure?

 

[JDid23]

Good job on reaching 2 plates for squats. Are you planning on doing sets of 2 reps or do you just stop before failure?

planning on it.... i don't go to failure much, if at all on squats.

@Tblock- i'd like a happy medium

 

[JDid23]

Today's Workout: had to go late because no ride- limited time cuz early closing.

Deadlift
135x7
155x3
185x3
205x1 (all the above and this done with right over/left under)
225x1 (all this and below done with left under/right over
245x1
255x1
265x5- tied PR
275x2 (wanted 5)
275x2- PR 3rd working set
255x3

Front Squat
45x5
65x3
95x3
115x3
135x2
150x3- PR 3x3
150x3
150x3

Bench Press
45x8
65x5
95x5
115x3
135x2
145x1
165x2 (medium spot on 3rd)- PR
165x3 (terrible spotter helped me whole time. i said i didn't need it going down on 1st rep but he had his ipod in)

Pullthroughs
57.5 x 8- PR 3x8
57.5 x 8-
57.5 x 8

Biceps
Hammer Curls
20s x 10
20s x 8

Gym Closed


Comments: was upset about deadlifts. Today i put my ipod in for all my sets and as a result i found i was more focused. Also none of my friends there so i think the mindset i was in alone was much better than previous weeks. 265 took a lot out of me for the 275. I didn't want to leave only getting 275x2 for one set so i did another one. 255 my grip basically gave out. Front Squats were solid- kept what i think is very very good form. I was so tired by the time i hit bench press- i think doing bench when i am fresh in 5/3/1 will help a lot. After my 2nd set, i was notified i only had 6 minutes until closing so i did 2 sets of pullthroughs and 2 sets of curls and then they closed.

 

[JDid23]

Ok on to the 5/3/1

Here is the simple outline of what i will be doing: My current estimated (never tested) 1RMs/90% 1RMs (what the program is based off of are as follows:

Military: 115/100
Deadlift: 320/285
Bench: 180/160
Squat: 245/220

I am going to weigh myself before my next workout, but I think i am around 5'9, 160-165. I think i might have gained a few pounds since my last weigh in.

Tuesday: Millitary + assistance
Thursday: Deadlift + assistance
Friday: Bench + assistance
Sunday: Squat + assistance

 

[JDid23]

tomorrow is military day

Instead of doing weighted neutral grip chins, i am going to try wide grip BW chinups for 3x5 and try to progress at the same pace as dips.

 

[oso0960]

Good luck bro! I'm looking forward to seeing how well you progress on it.