Please Scroll Down to See Forums Below strong dips for sayin you havnt done them so long, and I expect your bi's and forearms to start gettin bigger if you start building your strength on curl grip chins, I think Im gonna go back to doing them and I remember when I was a beginner I did alot of them I think they were responsible for the bi and forearm size I gained as a beginner...
working on a new routine
- Thread starter JDid23
- Start date
JDid23
New member
Thanks. I've been doing them for the past 3 weeks after a pretty long break from them and i think that gaining strength while not putting on too much weight has left them around the same, if not better. I probably could have hit 10 or maybe even 11 on my first set. Idk wtf happened to the chinup bar at my gym and why it's so effed, but my ROM was really compromised.
JDid23
New member
Deadlift Day 1+ rep
- felt sick today.. had a field trip to NYC and they didn't let us have any food (i didnt know) so i basically ate at 6:30 and then waited until 1:30 for lunch.. went to some shit restaurant and i had a buffalo chicken rap. also had a headache before my workout, but nonetheless it went very well.
Deadlift
135x6
185x2
215x5
240x3
270x8- PR
Front Squat- groin pain was somewhat prevalent, but not severe so instead of doing 3x10 like i planned for i changed it up because i noticed that on back squats it hurt when i surpassed 6 reps.
95x6- PR 6x6 and reps in a workout
95x6
95x6
95x6
95x6
95x6
Pullthroughs
50x15- PR 3x15
50x15
50x15
Hammer Curls- some alternate, some not- 10 reps per arm though
25 lb DBs x 10- PR 4x10
2 5lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
Abs
Plank, renegade rows, some other ab exercise.
Comments: All things considered, this workout was really great. I can't even tell you guys how bad my headache was when heading to the gym, and i almost skipped out on my workout. Took 2 advil because i thought that combined with deadlifts would heal my headache. Front squats didn't hurt too much on my groin, or else i wouldn't have done them- they got harder by the end, but were really good. Pullthroughs went solid, and i am going to move up to 30 pound DBs for hammer curls. Abs were ok- have to hit them harder though.
- felt sick today.. had a field trip to NYC and they didn't let us have any food (i didnt know) so i basically ate at 6:30 and then waited until 1:30 for lunch.. went to some shit restaurant and i had a buffalo chicken rap. also had a headache before my workout, but nonetheless it went very well.
Deadlift
135x6
185x2
215x5
240x3
270x8- PR
Front Squat- groin pain was somewhat prevalent, but not severe so instead of doing 3x10 like i planned for i changed it up because i noticed that on back squats it hurt when i surpassed 6 reps.
95x6- PR 6x6 and reps in a workout
95x6
95x6
95x6
95x6
95x6
Pullthroughs
50x15- PR 3x15
50x15
50x15
Hammer Curls- some alternate, some not- 10 reps per arm though
25 lb DBs x 10- PR 4x10
2 5lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
Abs
Plank, renegade rows, some other ab exercise.
Comments: All things considered, this workout was really great. I can't even tell you guys how bad my headache was when heading to the gym, and i almost skipped out on my workout. Took 2 advil because i thought that combined with deadlifts would heal my headache. Front squats didn't hurt too much on my groin, or else i wouldn't have done them- they got harder by the end, but were really good. Pullthroughs went solid, and i am going to move up to 30 pound DBs for hammer curls. Abs were ok- have to hit them harder though.
Tblock1
New member
Nice work on deadlifts jdid! You have almost caught up to my squat poundage with your deadlifts
lol jk good work
Tblock1
New member
Good luck! I'm testing my 1 rm on deadlifts this weekend. I literally spent like 3 hours at school thinking how awesome it is going to be lol
I will take a video too.Pissed/Happy/Ecstatic
Deadlift: 415/435/445+
Andalite
Elite Bodybuilder
Awesome goals, guys.
I'd be happy to even add 5 lbs to all my key lifts. What I would like (in terms of intermediate goals with no expiration date on them unless I get killed):
Deadlifts: 555
Front Squats: 365
Overhead Press: 225
I think in 2-3 years I'll be able to nail these. I hope.
I'd be happy to even add 5 lbs to all my key lifts. What I would like (in terms of intermediate goals with no expiration date on them unless I get killed):
Deadlifts: 555
Front Squats: 365
Overhead Press: 225
I think in 2-3 years I'll be able to nail these. I hope.
JDid23
New member
Good luck! I'm testing my 1 rm on deadlifts this weekend. I literally spent like 3 hours at school thinking how awesome it is going to be lol
Pissed/Happy/Ecstatic
Deadlift: 415/435/445+
Why would you be pissed with 415 bro? Isn't your 5RM like 375ish?
@ Andalite- good luck dude. I think you'll definitely be able to hit all those in the next 2 years.
Tblock1
New member
I got 380x5 pretty easily on deadlifts a few weeks ago, and I am always higher than 1 rm calculators on deadlifts and bench, and lower on squats. So the lowest 1 rep max calculator estimated my max to be 425, the highest around 455. When I deadlifted 335x1 my max 5 repper was like 275, so 82% of max. I also searched a bunch of stuff on guys with similar stuff like me, ie guys who deadlifted 315x15 and 375-380x5. They all had maxes of 430-455, so that is what I am hoping for
