working on a new routine

[lorinabrown]

Even I too just joined this forum and really it's very knowledgeable..

 

[JDid23]

Oh okay cause I was like there's no way he was db clean and jerking the 75's for 5 reps lol and if he is he would be benching way more! Lol can't wait to see your 1 rep maxes, the one thing I would warn you about is your bench though, me thinks squats and deadlifts will go great, military may be lower than you expected, and bench might be lower than expected too. For you bench seems to be your "variable" lift, ie things go wrong a lot (proly squats for me lol), so never expect too much out of it. But deadlifts always go great for you (same with me so those will probably be great for 1 rep maxes.

God I wish you could video them though that would be sick!

yeah lol. I definitely agree with what you're thinking. Regardless of where deadlift is, I'll be somewhat happy because i know i can pull 3 plates and only about 2 1/2 months ago, i was hitting around 245x5 for deads and that was taking a ton of energy out of me. My form and strength have both come a long way. Squats I have a pretty good feeling about, bench press can either go really well or really shitty, and military will probably humble me.

Squat Day 1+ Rep (missed last week cuz of quad)


Squat
45x5
95x3
135x3
175x5
195x3
225x7- PR (all ATG and damn good form until my back GMd a bit on 7)

SLDL
135x6 (the platform i was standing on which was 3 mats almost collapsed lol- so i tried this)

1 legged SLDL- first time
30 lb DB x 8 per leg (no hands on bench)
30 lb DB x 8 per leg (put my hand on a bench)
30 lb DB x 8 per leg (no hands on bench. right could balance, left not as well)

1 legged leg press
Right leg x 8
Left leg x 1 (slight pain)

Abs
Weighted Decline Situps + 25 lb weight
10- PR 5x10
10
10
10
10
Side Bends (not sure if i did correctly. Will look them up) with 30 lb DB
10 per side
Hanging Knee Raises
15
Elbow supported leg raises
10
10


Comments: Squats went well! Foam rolling and a bit of static stretching has really helped. My quad hurt a tiny bit after my last set, but overall i am very happy with the way squats went. I am going to skip squatting this deload week to give my quad even more rest and am going to lay off quads until attemtping my next squat 1RM. Will be doing lots of foam rolling and strethicng during this time period. I like 1 legged SLDLs, and felt them a lot more even with 30 lb DBs than with 155 lbs. Abs went solid today too.

 

[ark94]

Damn j nice squats!!!! how do you like the new routine so far?

 

[JDid23]

Damn j nice squats!!!! how do you like the new routine so far?

thanks for stopping by!! Felt nice to be squatting again. I really like 5/3/1. However, I don't think 1 top set for my bench is enough. If my bench doesn't go up this month i am going to switch up the rep scheme for benching and probably add more direct chest work... I might even take a bit of time off of the bench press for a while, but i will make that decision according to how my training goes.

 

[ExtraMile]

you should put the weight behind your head on decline situps. Im pretty sure you put it on your chest cause no way you did 5x10 with a 25lb dumbell behind your head unless the decline was only very small...

if you did then nice job!

 

[Tblock1]

thanks for stopping by!! Felt nice to be squatting again. I really like 5/3/1. However, I don't think 1 top set for my bench is enough. If my bench doesn't go up this month i am going to switch up the rep scheme for benching and probably add more direct chest work... I might even take a bit of time off of the bench press for a while, but i will make that decision according to how my training goes.

Nice work on squats! So when will you be taking your 1 rm's? Also how long did you take between each rep on 225x7? Reason I'm asking is because your squatting is looking pretty good right now and taking too much time off will cause you to not be ready for the heavy weight.

 

[JDid23]

i take about 4-5 breaths between each rep.

@ EM- i start with the weight behind my head and bring it up in front on my way up. I take it what you're saying is that i should just leave it behind my head the entire time...

 

[ExtraMile]

i take about 4-5 breaths between each rep.

@ EM- i start with the weight behind my head and bring it up in front on my way up. I take it what you're saying is that i should just leave it behind my head the entire time...

yeah bro try with a DB too I find it less awkward than a plate.

 

[Tblock1]

i take about 4-5 breaths between each rep.

@ EM- i start with the weight behind my head and bring it up in front on my way up. I take it what you're saying is that i should just leave it behind my head the entire time...

So see that is going to take your 1 rm down a lot, if you didn't take more than a second between reps I'd say your max could be pretty high, at the highest limit upwards of 275-290. But with that long of a rets between reps you are probably looking at 255 or so. Not saying that is a bad thing, just that a set with rest between reps can't be used very well to access 1 rm strength.

 

[JDid23]

So see that is going to take your 1 rm down a lot, if you didn't take more than a second between reps I'd say your max could be pretty high, at the highest limit upwards of 275-290. But with that long of a rets between reps you are probably looking at 255 or so. Not saying that is a bad thing, just that a set with rest between reps can't be used very well to access 1 rm strength.

Even though breaths might have something to do with it................................ With all due respect, I don't think taking 4-5 breaths (not going to failure) as opposed to taking 1 breath is going to make a drastic difference in my 1RM. I am hoping to hit 265+.