working on a new routine

[JDid23]

Btw good shit on your workouts! You're progressing like a monster. 255x15 for deadlifts is amazing.

thanks man

Bench Day 5+ Reps


Bench Press
45x10
95x2
110x5
125x5
140x7- PR

DB Row
40s x 15- PR 3x15
40s x 15
40s x 15 (some body english on last 5-7 on both arms)

DB Bench
40s x 15- PR
40s x 13
40s x 10

Standing Calves
Nelsons with 65 lbs- only 50 reps- PR
45x15

CGBP
95x10- PR 3x10
95x10
95x10


Comments: I hate benching so much. I think my form was a bit better today, but i still feel like my bench is a league behind my other lifts. maybe it's because i am not used to doing higher reps on bench since i've been doing 3x3 for so long? DB Rows went well.. didn't love cheating but i had to to get the reps. Maybe i'll bump it up to 50 lbs and do kroc rows for 3x20. DB Bench was eh- i felt it more in my tris than my chest. Maybe i was doing it wrong or doing it like DB CGBP? Calves were ok, and CGBP went well.

 

[JDid23]

Squat Day 5+ Reps


Squat (quad pain prevalent for some reason- wasn't too bad though so i continued but didn't go all out on last set)
45x5
95x2
135x2
155x5
175x5
195x11- PR

SLDL
145x8- PR 4x8
145x8
145x8
145x8

DB Lunges
25 lb DBs x 10- PR 80 reps with 25 lbs
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

Abs- Weighted Decline Situps
15 lb DB x 10- PR 5x10
15 lb DB x 10
15 lb DB x 10
15 lb DB x 10
15 lb DB x 10


Comments: left quad wasn't feeling good today. Good news was that my groin pain was nonexistent. However, i am still somewhat worried about my quad- if it hurts during front squats on deadlift day or next week, i am going to take the day off. Idk what could have possibly triggered the pain since on tuesday when i did front squats, only my groin was hurting and my quad felt fine. SLDL went very well- was actually hard for the first time ever. Lunges went ok- quad didn't hurt too badly during them but it did so i am still sticking with low rep, high sets. Abs also went well today.

 

[the.gladiator1987]

good workouts bro, nice bench and squat. Not sure what the quad pain is either, im sure it will be gone within a couple days. I have some pretty bad groin pain right now, seems like a tear or something, and for football when I run it only gets worse.

 

[JDid23]

good workouts bro, nice bench and squat. Not sure what the quad pain is either, im sure it will be gone within a couple days. I have some pretty bad groin pain right now, seems like a tear or something, and for football when I run it only gets worse.

thanks man. Groin pain you definitely have to be careful with even though it seems like a nothing injury. I pulled my groin during soccer and it kept me out for a few days- then i tried to play again and when i went for a slide tackle it sidelined me for a few more weeks before i could come back. Even after that, I wasn't myself for the entire season. The trainer told me not to stretch it for prolonged time periods (maybe 10-15 seconds max) and my coach told me not to stretch it at all. Just watch out when you try to run routes because it's really sensitive.

 

[the.gladiator1987]

I think im quittin football so no more running routes lol. But yea it seems like i wanna stretch it but really it doesnt help at all. Its such a bitch. One time after football i was limping so bad it hurt. It got better but fuck its a bitch. so arent u doin the 5/3/1?

 

[JDid23]

I think im quittin football so no more running routes lol. But yea it seems like i wanna stretch it but really it doesnt help at all. Its such a bitch. One time after football i was limping so bad it hurt. It got better but fuck its a bitch. so arent u doin the 5/3/1?

yeah im doing 5/3/1... really liking the program so far. If you had such severe groin pain, how the hell did you manage to pull off 225x27? Even the bar with 27 reps would hurt like a bitch lol.

 

[Tblock1]

yeah im doing 5/3/1... really liking the program so far. If you had such severe groin pain, how the hell did you manage to pull off 225x27? Even the bar with 27 reps would hurt like a bitch lol.

Cause he is a freak like it says under his username Nice squatting jdid! I actually think I have been overstretching my groin a little you know with the stretch where you sit down and put your feet against each other. I have been doing it for 30 secs every workout and it starts to hurt a little----weird I always thought stretching was good lol

 

[JDid23]

Cause he is a freak like it says under his username Nice squatting jdid! I actually think I have been overstretching my groin a little you know with the stretch where you sit down and put your feet against each other. I have been doing it for 30 secs every workout and it starts to hurt a little----weird I always thought stretching was good lol

static stretching before a workout isn't a good idea imo. As we know this is a heavily debated topic though

never stretch your groin for too long- at least after my years of playing soccer that's what i've realized.

 

[the.gladiator1987]

I never stretch lol i need to. Im gonna start doing it intra-workout, because i just know i wont do it before or after. I agree with jdid though, i dont think static stretching before workout is good. You should do a warmup and some dynamic stretching, and static stretching after a workout.

I did 225x27 cuz it hurts more with less weight. When I run on the field for football a first it hurts, then it goes away while im playing. Then 30 min after stopping everything it comes back worse. Its like working it numbs it or something, maybe gets blood flow there.

 

[Tblock1]

static stretching before a workout isn't a good idea imo. As we know this is a heavily debated topic though

never stretch your groin for too long- at least after my years of playing soccer that's what i've realized.

Lol I never stretch before a weight workout, but stretching before a running workout is a good idea. I never stretched before runs or even warmed up and now I have some gnarly shin splints