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z66x's workout log
- Thread starter z66x
- Start date
Tblock1
New member
Don't worry about it bro
We are all here to help. So basically you put your a weight you did, sya you benched 315, and you put how many reps you got it for. So say 315 for 5 reps(I wish) Then when you have put in all the values, it will set up weeks 1-12 for you. Basically you will do weights that are under your current max for 4 weeks, then at week 5 you will be getting higher weights, and will continue that till you stall. So assuming you got:
Bench 315x5
Squat 405x5
Clean/Row 225x5
You would do Monday Week 1:
5 sets of 5 at whatever weights it says in the chart (round up, so 188 becomes 190)
Then you would do :
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
That's it! Let me know if you need more help
okay so i should go to the gym to find out what i can do to max out at 5 reps and then input it into the calculator? so it says
Monday Squat 5 reps 52
it wants me to do 1st set at 52lbs? is that like a warm up set so I should be doing 3 warm up sets and then 2 sets where I do the weight that I wanna build up (they're called working sets right)? because all of them are lower than what i innput
I put my squat weight at 135, just a guess I might be able to do more reps
Day Exercise Reps (Wk1) (Wk2) (Wk3)
Monday Squat
Reps
5 (54) (56) (57)
5 (68) (70) (71)
5 (81) (83) (86)
5 (95) (97) (100)
5 (108) (111) (114)
all of these weights are lower than 135, im determined to get this though.. maybe Ill screenshot it, that will work better
here we go
http://i37.photobucket.com/albums/e76/blink182boxcarracer/untitled.png
you guys are probably thinking like how can you not make any sense of this stupid kid..
Monday Squat 5 reps 52
it wants me to do 1st set at 52lbs? is that like a warm up set so I should be doing 3 warm up sets and then 2 sets where I do the weight that I wanna build up (they're called working sets right)? because all of them are lower than what i innput
I put my squat weight at 135, just a guess I might be able to do more reps
Day Exercise Reps (Wk1) (Wk2) (Wk3)
Monday Squat
Reps
5 (54) (56) (57)
5 (68) (70) (71)
5 (81) (83) (86)
5 (95) (97) (100)
5 (108) (111) (114)
all of these weights are lower than 135, im determined to get this though.. maybe Ill screenshot it, that will work better
here we go
http://i37.photobucket.com/albums/e76/blink182boxcarracer/untitled.png
you guys are probably thinking like how can you not make any sense of this stupid kid..
Tblock1
New member
Well in the screen shot you forgot to put in the amount of reps you got 135 for
You have to put in say, 135 for 5 reps. Go to the gym and test your 5 rep maxes, but say you get 6 reps at 135, then put 135 in for the weight part, then put 6 for number of reps. That should give you the workout. I would maybe test deadlifts on a different day than squats unless you feel up for testing everything in one day.I have a couple of questions..
1.When benching, how far should I lower the bar? Should I only be bending my arms 90 degrees or should I lower it all the way to my chest.
2.I heard that the reason my left pec is bigger than my right is because of my form because when I am doing the movement my left arm is actually going a little bit lower, possibly due to it not being my good arm, making it work harder, and the same for my triceps. how can I fix this? Should I dumbell bench with a higher weight on my right arm?
1.When benching, how far should I lower the bar? Should I only be bending my arms 90 degrees or should I lower it all the way to my chest.
2.I heard that the reason my left pec is bigger than my right is because of my form because when I am doing the movement my left arm is actually going a little bit lower, possibly due to it not being my good arm, making it work harder, and the same for my triceps. how can I fix this? Should I dumbell bench with a higher weight on my right arm?
JDid23
New member
there is a big debate on that. I personally think that if you can touch your chest and go full ROM without any pain that you should do so.
Nobody can tell you why exactly it's like that, but yeah it's probably because one arm is stronger and does more of the work when using a barbell. You can add in some DB work if you want.
W/e you do, don't use higher weight with one arm than the other. For example: If you're curling 30 pound dumbbells and can do 10 with your left and 5 with your right, do 5 with your right and 5 with your left. Same concept for flat DB Bench.
Enjoy testing your maxes and stay safe
