working on a new routine

[ExtraMile]

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

damn I think I could pull 275 for double reps and I doubt I could pull 335!

 

[Tblock1]

damn I think I could pull 275 for double reps and I doubt I could pull 335!

YouTube - (25) markløft deadlift 160 kg 352 lbs

If you see that video his max is 352(160Kg) and his 6 rep max is 297(135 kg). Maybe you could pull 352

EDIT: not exactly sure about that 275 for 5 reps max, because I never really did 5 rep maxes, but I am pretty sure that was probably my 5 rep max.

 

[ExtraMile]

YouTube - (25) markløft deadlift 160 kg 352 lbs

If you see that video his max is 352(160Kg) and his 6 rep max is 297(135 kg). Maybe you could pull 352

EDIT: not exactly sure about that 275 for 5 reps max, because I never really did 5 rep maxes, but I am pretty sure that was probably my 5 rep max.

doubt it

that guy must be strong it looked like he was pulling from undersized plates!

 

[Tblock1]

doubt it

that guy must be strong it looked like he was pulling from undersized plates!

If you can pull 314x3 you should be able to at a MINIMUM pull 335 for one, unless you are taking a ton of rest between reps or not doing solid full stop reps.

 

[JDid23]

Bench Day 1+ rep

Today went to shit on bench. Idk if it's because i was tired from deadlifts, diet hasn't been great, chest is still sore from military day, or it was just a fluke (i am hoping and thinking this). Anyways,


Bench Press
45x8
95x3
120x5
135x3
150x1 (spot on reps 2 and 3, but i barely did any work)
135x6

DB Row
40s x 12- PR 3x12
40s x 12
40s x 12

DB Bench
40s x 12- PR 3x12
40s x 12
40s x 12

Standing Calves- Rest 10 seconds after each set
90x10 x 4 sets.... 45 lbs x 9 reps (1 legged)

1 arm OH Tricep Extensions- 15 lbs x 8/20 lbs x 6- boring and hate these

CGBP
85x10
85x9


Comments: Pissed about bench. My form on bench has never been as good as my form on any of my other big lifts like squats/deads. My friend who was spotting me helped me with bench press- said that my elbows flared out a bit too much and i realized that i should have kept my shoulder blades tighter. 135x6 was dumb, but i wanted something. DB Row/DB Bench went well though. Was happy with the way they went. Calves were ok, and i guess i'll stick to CGBP for a while- not a great day for those though as my tris were already feeling it.

Any ideas on why my bench was so low today? I really didn't see something like this coming- i have hit 160x3x3 with no spotter and almost with ease. Could be my form, but there was nothing too drastic wrong with it today. My chest is also still sore from military press day and doing weighted dips

 

[ExtraMile]

If you can pull 314x3 you should be able to at a MINIMUM pull 335 for one, unless you are taking a ton of rest between reps or not doing solid full stop reps.

335 is more realistic for me IMO

 

[Tblock1]

335 is more realistic for me IMO

Yeah I think you got 335 no problem Each person is definitely different when it comes to lifting maxes lol

 

[JDid23]

Squat Day 1+ Rep- groin hasn't been bothering me over the past few days- i did feel it a little bit at the end, but it's definitely improving and i am going to keep going hard.

Squat
45x5
95x3
135x3
165x5 (harder than it should be)
185x3
210x8- PR (GMd weight up on 8th rep)

SLDL
135x8- PR 4x8
135x8
135x8
135x8

DB Lunges
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
25 lb DBs x 10
- 70 reps @ 25 lb DBs- PR

Abs- Highest Decline Weighted Situps w/ 10 lb plate behind head superset with leg raises
10..... 10- PR 3x10
10...... 10
10...... 10
6 decline x BW


Comments: 165x5 felt unusually hard. Idk if it was because i had to go really early today/i was tired or what, but i didn't feel myself today and still managed to pull off what i think is a great workout. SLDL went well and i am still going to add 10 lbs per workout for 4x8 for now.. I didn't do higher rep lunges because it still kind of hurts my groin, and doing them 10 reps at a time feels easier on them. First time i hit abs hard in a while and they were screaming by the 5th rep of the 3rd set on situps.

 

[JDid23]

alright, well after my first cycle, here is what my numbers indicate for my estimated 1RMs:

Military Press: 110-115 (i stopped 1-2 reps before failure and i am using somewhat light weight, so it will hopefully be a bit higher)

Deadlift: 320-350 (240x10/255x11/270x8)

Bench Press: 170-175 (not including the 150x1 which i think/hope was a fluke)

Squat: 255-265 (most consistent @ 185x12/200x9/210x8)


Here is what i am bringing 90% of my estimated 1RM to next time:
- Military from 100 to 105
- Deadlift from 270 to 280
- Bench from 150 to 155
- Squat from 210 to 225 (i want to see how much i can squat with 2 plates on the bar- if it's too hard i'll only go up 5 next time)

 

[JDid23]

Cycle 2- Military Day 5+ reps

Military Press
45x5
70x5
80x5
90x9- PR

Chinups- BW + 15 lbs (not 100% about these. kinda forget lol but i think this is it)
5
4
3
3
2
BW x 5

Dips- BW + 15 lbs
7.5- PR
4
4
3
3
- PR reps with 15 lbs- 21

DB Skull Crushers
15 lb DBs x 12- PR 3x12
15 lb DBs x 12
15 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12
10 lb DBs x 12

Seated Calves
60 lbs x 75 (rest-pause nelson's routine)- PR
45 lbs x 15


Comments: Today went pretty well... first day of creatine also. Military was very good now that i think about it (2 more reps than last time with 90 lbs). Chins were sub par today- going to either stick with 15 lbs for next time or drop to 10 or BW. I think that if i did 7 dips and didn't try to do 8 that i could have done more on my other sets- going to failure kills me on these, but i'll go for 20 lbs next workout. Skulls went well and i loved the pump, and calves went fine too. I wanted to do more, but i told my friend i would help him with his deadlift since he's been helping me with my bench. Can't wait for deads on thursday!!